Motho e mong le e mong ea qalileng ho utloisisa lintho tsohle tse poteletseng tsa ho haha lijo, o batla ho tseba hore na lihlahisoa life li amana le liprotheine. Ke lijo tsa protheine tse phethang karolo e khethehileng lijong tsa motho - ha e le hantle, liprotheine, protheine, li hlokahalang hore 'mele o boloke le ho haha mesifa ea mesifa. Nahana hore na ke lijo life tse nang le liprotheine.
Liprotheine lijong
Lijo tsa protheine li ka ba tsa mefuta e 'meli - liphoofolo le meroho. Joaloka busa, baatlelete le batho ba bangata ba kenyelletsa liprotheine tsa liphoofolo nakong ea ho ja, kaha li natefetsoe hantle (ho fihlela ho 80%), ho bonolo ho fumana karolo e nyenyane ea sehlahisoa. Protheine ea meroho e tšoaneloa ho fihlela ho 60%, empa hape e lokela ho nkoa, hobane ho batho ba limela le batho ba nang le khethollo e fapaneng le liprotheine tsa liphoofolo ena ke eona feela tsela ea ho tlatsa mehloli ea 'mele.
Lihlahisoa tsa liphoofolo tse nang le liprotheine tse ngata
Sehlopha sena se kenyelletsa, pele ho tsohle, nama ea liphoofolo le linonyana, tlhapi, chisi, cottage chisi, lebese le lihlahisoa tsohle tsa lebese, hammoho le mahe a linonyana. Lihlahisoa tsena, palo ea protheine e fihla boemong bo holimo, e bolelang hore ho etsa lijo tsa hau ka mokhoa oa bona, u tla fumana palo e nepahetseng ea protheine.
Lihlahisoa tsa meroho tse nang le liprotheine tse ngata
Sehlopha sena se kenyelletsa mefuta e sa tšoaneng haholo, empa sehlopha sena se na le se tobileng. Ho iketsetsa lijo tsa letsatsi le leng le le leng ka lijo tsa limela, u lokela ho itšetleha ka tšebeliso ea limela tsohle - lierekisi, linaoa, lentile, soya, joalo-joalo. Mohloli o mong o moholo oa liprotheine ke linate - lialmonde, cashews, walnuts le meru, le mefuta e meng eohle.
Soya le lihlahisoa tsohle tse entsoeng ho eona - limela tsa soya nama, tofu, lebese la soya 'me ka kakaretso lihlahisoa tsa soya-li na le thuso e khethehileng ho etsa liprotheine. Leha ho le joalo, bohlokoa ba likokoana-hloko tsa protheine e joalo bo tlaase, 'me sena se lokela ho nkoa.
Lihlahisoa tse nang le protheine, bakeng sa boima ba 'mele
E le hore u sebelise lihlahisoa tsa protheine e le hore u fokotse boima ba 'mele, u lokela ho ikoetlisa bonyane 3-4 makhetlo a beke ka metsotso e 40-60. Mokhoa ona, o kopantsoe le ho ja lijo tse nang le protheine, o tla potlakisa ho lahleheloa ke boima ba 'mele.
Mohlala oa lijo tsa protheine:
- Lijo tsa hoseng - mahe a 'maloa, salate ea k'habeche, tee.
- Sejo sa hoseng sa bobeli ke apulo.
- Lijo tsa motšehare - sopho e entsoeng fatše e fokolang mafura le salade kapa buckwheat le nama kapa kana.
- Motšehare oa mantsiboea bohobe - halofo ea senoelo sa chate ea cottage.
- Lijo tsa mantsiboea - tlhapi ea nama ea nama ea nama ea khomo kapa ea nama e monate ea meroho (pepere, lihoete, zucchini, eggplant , k'habeche, broccoli, joalo-joalo).
Meroho e thusa hore protheine e ntlafatsoe 'me e se ke ea baka mathata ka ts'oaetso, kahoo lijo tse joalo li tla u isa kapele pakane.