Letsatsi la protheine ke letsatsi la ho laolla nama, tlhapi kapa lihlahisoa tsa lebese. Matsatsi a joalo a hlokomeloa ka ho phethahetseng ke batho ba mahlahahlaha, ba thusa ho fumana boikutlo ba ho kholiseha ho finyella sephetho se behiloeng.
Ntho e tummeng ka ho fetisisa ea ho laolla letsatsi la protheine, ehlile, ke nama le cottage chisi. E le hore u lahle lilithara tse 'maloa ka letsatsi, pheha ligrama tse 350 tsa nama e tlaase' me u li arole likarolo tse 'nè, tseo e mong le e mong a lumelloa ho ja meroho e nyenyane ea meroho. Letsatsing la li-cottage chisi, u lokela ho ja ligrama tse 100 tsa mahae a tlaase a mafura ka letsatsi ka makhetlo a mahlano ka letsatsi ebe o noa senoelo sa tee e sa tsoekere ka makhetlo a mararo ka letsatsi.
Lenane la Protheine Products
Re tla thusa ho fumana lijo tse amanang le liprotheine . Ka hona, ka ligrama tse 100 tsa khoho li na le ligrama tse 18.7 tsa protheine, ka turkey fillet - 25,4 dikgerama, ka kholwana ea khomo e na le ligrama tse 28 tsa protheine, ka trout - 17,5 dikgerama, ka li-grama ea salmon - 20.9, 23,5 g, linaoa tse tšoeu tse entsoeng ka makotikete - 6,7 g, ka mahe - 17 g, keng ea cottage - 16,5 g ka ligrama tse 100, ka li-shrimps -23,8 g.
Nka rata ho totobatsa hore letsatsi la bohlokoa haholo la ho laolla liprotheine ke tlhapi. Joaloka oli ea limela, tlhapi e na le mafura a mafura a polyunsaturated a mangata, a tla u thusa ho felisa liponto tse eketsehileng.
Protheine letsatsi: menu
Lijo ka letsatsi la protheine ea ho laolla li khethiloe ka bomong. Re u lokiselitse menu ea hau:
- Kamore ea lijo tsa hoseng : khalase ea kefir le litholoana bakeng sa nako (ho molemo ho se kopanye, empa ho ja mofuta o le mong, mohlala, khalase ea monokotsoai, banana, li-kiwis kapa liapole, joalo-joalo).
- Mantsiboea : o ke ke oa kopanya liprotheine, ka mohlala, mahe le nama, khetha ntho e le 'ngoe. Ntho e nepahetseng, nka matsoele a khoho a phehiloeng a mafura a phehiloeng, veal, Turkey, lijo tsa leoatleng, tlhapi, cottage chisi kapa tofu. Ho monate o ka ja meroho e meroho e tala kapa salate e ncha.
- Lijo tsa motšehare : lijo tsa motšehare le lijo tsa motšehare u hloka ho ja mofuta o tšoanang oa liprotheine (kapa cottage chisi, tlhapi kapa nama), empa mantsiboeeng ho hlokahala hore u je halofo ea lijo tsa motšehare.
Matsatsi a liprotheine a laolang a tla thusa ho kenya ts'ebetso ea metsoako. Haeba o khethile nama e le protheine, joale 'mele o tla fumana liprotheine tse lekaneng le tšepe. Cheese le matsatsi a ho itima lijo li tla fana ka 'mele ka khalsiamo. Kefir e fokotsa boima ba litšoantšo tse sa lumellaneng le ho etsa hore ho fokotsehe. Empa ka li-pluses tsohle, matsatsi a liprotheine, le nama e mengata, li hanyetsanoa bakeng sa batho ba nang le mathata a pelo ea methapo ea pelo le mafu a sebete le a liphio.