Храни източници на протеин
Храни източници на протеин
Храните богати на протеин са важни както при покачване на маса така и при отслабване.

За да можем да си осигурим прогрес във фитнеса трябва да си набавяме достатъчно макронутриенти. Не е случайно че протеинът е един от най-важните макронутринти при изграждането на мускулна маса. За да може по-лесно да преценим как да изградим хранителния си режим така че да постигнем оптимални резултати и здраве, трябва да потърсим кои са храните най-богати на протеин.

Овесени ядки –15гр. / 100гр / 389кал- Според мен овесените ядки са изключително недооценена храна. Те са едни от най-полезните зърнени култури. Богати са на белтъчини,  полезни фибри, желязо, магнезий и Витамин Б1 (Тиамин).

Въпреки, че те са източник на глутен, могат да се намерят и такива които са безглутенови. Препоръчвам обикновенните, едри овесени ядки защото по този начин се губят по-малко хранителни елементи от колкото при финните.

Риба Тон 26гр/100гр/119кал и Сьомга – 25гр / 100 гр / 231кал – Рибата е изключително добър източник на високо качестевен протеини, витамини, като В3 (Ниацин), Б12(Кобаламин) и минерали.

Рибата е висока на Омега-3 мазнини, които са изключително полезни за нашето тяло. Те са свързани по-добро функциониране на тялото, мозъка, сърцето и ставите.

Омега-3 е една от есенциалните мастни киселини защото единственият начин тялото ви да си я достави е чрез храната.

Яйца – голямо айце 7гр / 100кал – Те са изключилтено хранителни и полезни, като са добри източници на редица витамини като В2 (рибофлавин), минерали и полезни мазнини.

По-голямата част от протеина се съдържа в белтъка, не случайно, често се препоръчва да се използва предимно белтъка на яйцата. Белтъкът е една от най-добрите храни богати на протеин и бедни на мазнини.

Останалите хранителни елементи се намират в жълтъка.

Фъстъци – 26 гр. / 100 гр. – Фъстъците са един много добър източник на протеин. Не само, че са богати на протеини, но и съдържат много полезни мазнини. Приемането на достатъчно полезни мазнини е свързано с поддържането на нормалните нива на тестостерон.

Избягвайте овкусените и пържените фъсътци. Често те превръщат фъстъците от полезна във вредна храна, добавяйки, вредни мазнини, захар, овкусители и ненужни калории. Същото важи и за фъстъченото масло. Ако предпочитате фъсътчено масло – насочете се към такова което съдържа 100% фъстъци.

Дори да не харесвате фъстъци можете да се насочите към някои от другите видове ядки и едва ли ще сбъркате. Ядките са добър източник на протеин и много други полезни хранителни елементи.

Леща – 9гр/100гр / 116кал (сварена) – тя е един от най-добрите източници на растителен протеин. Тя е изключително добър избор за вегетарианци и вегани. Лещата е страхотен източник на фибри, магнезий, желязо, калий и фолиева киселина и други важни хранителни елементи.

Изключително хранителна и ниска на калории лещата е от най-добрите растителни храни богати на протеин, други бобени култури, които са в тази категория са нахут, боб и соя.

Телешко 25прот/100гр 14я5 кал – Месото по принцип е изключително полезно за всеки трениращ човек. Като един от най-качествите източници на добър протеин си остава телешкото месо.

То е богат източник на витамин В12, В3 и С. Съдържа изключително много желязо, това е и една от причината поради която, червеното месо се препоръчва при желязодефицитна анемия.

Броколи – 3гр/100 / 34 кал– Броколите са един зеленчук за който всеки е чувал. Няма да съжалявате ако го добавите във вашият хранителен режим. Зеленчук, който не само е богат на протеин, но и на витамин С, витамин К, и В6, също така на фолиева киселина, манган, магнезий, калций и желязо.

Ако сте чакали причина да започнете да похапвате броколи, това със сигурност ще ви помогне да вземете правилното решение.

By Admin

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