Lijo tse tlaase tsa lik'halori

Khopolo ea lijo tse tlaase ka khalori ha e hlake haholo. Ka lehlakoreng le leng, lentsoe lena le bolela likomkomere tse nang le celery, tse nang le lik'hilojule tse ngata, 'me ka lehlakoreng le leng, esita le monate o tlatsang nyota ea lik'habohaedreite ke ba sitoang ho fumana karolo ea kaka le tranelate ea tranelate. Ha ho bapisoa, lijo tse tlaase li kenyeletsa celery (12 kcal / 100 g) le marshmallow (303 kcal / 100 g).

Ho feta moo, pherekano tabeng ena e boetse e leka ho mpefatsa bahlahisi ka boeona, ba thahasellang hore lihlahisoa tsa bona tse phahameng li ja le ho fokotseha - ela hloko bongata ba lik'halori tse bontšitsoeng ka har'a sephutheloana. Hangata sena se lokela ho ba 100 g ya sehlahisoa, empa hangata, se batla ho squeak, se bonts'a matla a matla ka ho sebetsa (le ho sebeletsa hokae, sheba har'a khatiso e nyenyane lebokoseng).

Ka lebaka lena, re lakatsa ho kenya letsoho ka tsela e 'ngoe le e' ngoe ho lahleheloa ke boima ba moloko oa batho, re u fa lijo tse tlaase haholo, tseo u ka li jang hape.

Kholutso e tlaase le protheine

Lijo tse khotsofatsang ka ho fetisisa ke tse nang le liprotheine tse ngata kamoo ho ka khonehang. Li-proteine ​​li cheka ka nako e telele, li ntlafatsa 'mele ka li-amino acid, vithamine, liminerale, li eketsa tšoaetso ea mafu' me li ama tlhahiso ea lik'hemik'hale, kaha li tsoa ho liprotheine.

Liprotheine tse tlaase-k'halori:

• nama - e leng "protheine" ka ho fetisisa 'me ka nako e le' ngoe eseng e phahameng ka lik'hilojule - nama ea khomo (194 kcal) le konyana (219 kcal);
• likhoho - Turkey e na le liprotheine tse ngata ho feta likhoho, le lik'hilojule tse seng kae (33% ea liprotheine tsa letsatsi le letsatsi le 153 kcal);
• tlhapi - tuna ka lero la eona (96 kcal) le salmon (218 kcal);
• Chisi ea Cottage 5% ea mafura a lijo - 145 kcal;
• linaoa - 139 kcal;
• "Soy nama" - 290 kcal.

Leha ho le joalo, ha u ja lijo tse tlaase tsa li-proteine ​​tse tlaase, motho o lokela ho hopola le coefficient, e bontšang hore na sehlahisoa seo se na le li-amino acid tsa bohlokoa hakae, le hore na li kenngoa joang.

Molemo o motle oa ho khetholla:

• mahe;
• chisi ea kottage;
• soy protein;
• turkey;
• salmonids.

Lijo tsena tsohle tse tlaase ka khalori ho fokotsa boima ba 'mele ho fokotsa tsoekere ea mali (hobane e chekoa ka nako e telele) mme e potlakisa metabolism (hobane e thusa ho hlahisa li-enzyme le ho nka li-vithamine). Leha ho le joalo, khafetsa, lijo tse joalo li bonahala li le bocha (joaloka lijo tse ngata tsa leoatleng, cottage cheese, yogurt ea tlhaho), kahoo ho na le tsela ea ho e etsa ho eona hape e monate lijo tse tlaase tsa lik'halori, e eketsa liprotheine lijo tse ling tse ling tsa lijo.

Lijo tse monate tse monate haholo:

• monokotsoai;
• lero la tamati;
• liapole le lipere;
• persimmon, mango;
• meroho e makhasi;
• k'habete ea mefuta eohle;
• ho phomola, raese e sootho, pasta ea rye.