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10 Makanan Berprotein Tinggi yang Baik Untuk Diet – Buku Diet Skip to content
Manusia adalah makhluk yang mempunyai berbagai kebiasaan. Semakin tua usia seseorang, maka semakin banyak juga jenis makanan yang dikonsumsi. Kita harus pandai dalam memilih makanan, terutama jika makanan yang kita maksud ada kaitannya dengan diet atau program penurunan berat badan.
Makanan Berprotein untuk Diet Kita semua tahu, bahwa mengkonsumsi protein merupakan kunci keberhasilan dalam menjaga berat badan atau program penurunan berat badan. Protein membantu membangun massa otot ramping. Lantas, makanan berprotein apa saja yang baik untuk kita yang sedang dalam masa diet. Berikut ini ada 10 makanan yang mempunyai kadar protein tinggi yang sangat baik untuk tubuh.
1. Bayam Sayuran favorit Popeye adalah sumber protein yang tidak hanya mengandung vitamin tetapi juga vitamin A dan C, antioksidan dan folat yang baik untuk jantung. Satu cangkir makanan super hijau memiliki protein hampir sama dengan telur rebus – untuk setengah kalori. Ingin mendapatkan banguan nutrisi terbesar untuk uang Anda? Pastikan mengukus bayam Anda dan bukan memakannya mentah. Metode memasak ini membantu mempertahankan vitamin dan mempermudah tubuh menyerap kandungan kalsium hijau. Tambahkan segenggam sup, omelet, piring pasta dan tumis sayuran, atau cukup kukus dan tambahkan dengan lada, bawang putih, minyak zaitun dan perasan jeruk nipis. Bayam adalah salah satu dari 10 sayuran yang lebih sehat untuk Anda daripada kangkung.
2. Tomat Kering Makanan protein tinggi terbaik yang kedua adalah tomat kering. Menurut penelitian, tomat yang dikemas dengan antioksidan lycopene dapat menurunkan risiko kanker kandung kemih, prostat, kulit, paru-paru, dan perut, serta mengurangi risiko penyakit arteri koroner. Hanya satu cangkir versi kering yang akan memberi Anda 6 gram protein, 7 gram serat dan ¾ dari RDA potasium Anda, yang sangat bagus untuk kesehatan jantung dan perbaikan jaringan. Tomat kering juga kaya akan vitamin A dan K. Anda dapat mengkonsumsi tomat kering sebagai topping pizza, tambahan salad, atau makanan ringan dari kantongnya.
3. Kacang Hijau Secangkir kacang hijau mengandung delapan kali protein dari secangkir bayam. Kandungannya hampir 100 persen nilai vitamin C harian yang dibutuhkan oleh tubuh. Kacang hijau akan membantu menjaga sistem kekebalan tubuh Anda. Anda dapat menambahkan kacang hijau sebagai campuran salad atau atau tambahkan ke telur dadar untuk meningkatkan daya kenyang telur.
4. Daging Sapi Daging sapi yang diberi makan rumput secara alami lebih ramping dan memiliki kalori lebih sedikit dari pada daging konvensional. Steak strip tujuh ons sapi konvensional memiliki kalori 386 kalori dan 16 gram lemak. Sedangkan steak strip tujuh ons sapi rumput hanya memiliki 234 kalori dan lima gram lemak. Daging yang diberi makan rumput juga mengandung kadar asam lemak omega-3 yang lebih tinggi, menurut sebuah penelitian yang diterbitkan di Nutrition Journal, daging tersebut telah terbukti dapat mengurangi risiko penyakit jantung.
5. Burung Unta Daging burung unta adalah bintang naik panggangan. Meski secara teknis berwarna merah dan memiliki rasa daging sapi yang kaya, lemaknya kurang gemuk dibanding kalkun atau ayam. Patuk empat ons mengandung hampir 30 gram nutrisi bangunan otot dan hanya enam gram lemak. Plus, satu porsi memiliki 200 persen tunjangan harian vitamin B-12 yang direkomendasikan. Daging eksotis ini juga bisa membantu mengurangi lemak di perut anda Anda. Burung unta mengandung 55 miligram kolin, salah satu nutrisi penting untuk menghilangkan lemak tubuh.
7. Tuna Kaleng Sebagai sumber utama protein dan asam docosahexaenoic (DHA), tuna kaleng adalah salah satu ikan terbaik dan paling terjangkau untuk menurunkan berat badan, terutama dari perut Anda! Satu studi di Journal of Lipid Research menunjukkan bahwa suplementasi asam lemak omega 3 memiliki kemampuan mendalam untuk mematikan gen lemak perut. Tapi bagaimana dengan merkuri? Tingkat merkuri dalam tuna bervariasi menurut spesies; Secara umum, ikan yang lebih besar dan lebih ramping, semakin tinggi kadar merkuri. Bluefin dan albacore berada di antara yang paling beracun, demikian menurut sebuah studi di Biology Letters. Tapi tuna kaleng, yang dipanen dari ikan terkecil, dianggap sebagai “ikan merkuri rendah” dan bisa – dan harus dikonsumsi dua sampai tiga kali seminggu (atau sampai 12 ons), menurut pedoman terbaru FDA.
6. Ikan Salmon
Jangan biarkan kandungan salmon dan kalori yang terlalu tinggi menipu Anda jika makan ikan salmon dapat membuat badan menjadi gemuk.. Penelitian menunjukkan bahwa ikan berminyak mungkin salah satu yang terbaik untuk menurunkan berat badan. (Faktanya, ikan salmon termasuk dalam daftar makanan berlemak yang akan membantu Anda menurunkan berat badan.) Dalam sebuah penelitian, peserta dibagi dalam beberapa kelompok. Semua orang kehilangan berat badan, tapi pemakan salmon memiliki kadar insulin puasa terendah dan pengurangan radang yang ditandai. Studi lain di International Journal of Obesity menemukan bahwa mengonsumsi tiga porsi salmon 5 ons per minggu selama empat minggu sebagai bagian dari diet rendah kalori menghasilkan sekitar 2,2 kilogram berat badan yang hilang. Jadi jangan lewatkan ikan salmon sebagai makanan bernutrisi anda.
8. Telur Telur mungkin hanya cara termudah, termurah dan paling serbaguna untuk meningkatkan asupan protein Anda. Mengkonsumsi telur adalah cara termudah untuk meningkatkan jumlah protein harian Anda. Telur juga meningkatkan kesehatan Anda karena mengandung asam amino, antioksidan, dan zat besi. Dan yang paling penting, jangan hanya mengkonsumsi putih telurnya saja, namun kuning telur memiliki nutrisi bergizi lemak yang disebut kolin, jadi mengkonsumsi telur mulai dari putih telur sampai kuning telur benar-benar dapat membantu untuk menurunkan berat badan anda.
9. Susu Sapi Organik Sapi yang diolah secara organik tidak dikenai hormon dan antibiotik yang sama dengan sapi konvensional. Tidak ada antibiotik untuk sapi berarti tidak ada antibiotik untuk Anda. Sapi yang diberi rumput telah terbukti memiliki kadar asam lemak omega-3 yang lebih tinggi (baik) dan dua sampai lima kali lebih banyak CLA (asam linoleat terkonjugasi) dibandingkan sapi yang diberi makan jagung dan gandum . CLA mengandung k bahan kimia yang menyediakan berbagai macam manfaat kesehatan, termasuk dukungan sistem kekebalan dan inflamasi, peningkatan massa tulang, regulasi gula darah yang meningkat, pengurangan lemak tubuh, penurunan risiko serangan jantung, dan pemeliharaan massa tubuh tanpa lemak.
10. Kacang Almond Pikirkan bahwa setiap almond merupakan pil penurunan berat badan alami. Dikombinasikan dengan diet yang dibatasi kalori, mengkonsumsi sedikit lebih dari seperempat cangkir kacang almond dapat menurunkan berat badan lebih efektif daripada camilan yang terdiri dari karbohidrat kompleks dan minyak safflower – hanya setelah dua minggu! (Dan dalam penelitian pasien kelebihan berat badan dan obesitas ini, setelah 24 minggu, mereka yang makan kacang almond mengalami penurunan bobot dan BMI yang 62 persen lebih besar!) Untuk hasil optimal, konsumsi makanan harian Anda sebelum Anda berolahraga. Almond, kaya akan asam amino L-arginine, sebenarnya dapat membantu Anda membakar lebih banyak lemak dan karbohidrat selama berolahraga.