Ka kakaretso ho amoheloa hore protheine (protheine) ea semela se simolohileng ke karolo e sa tloaelehang, ho fapana le protheine ea liphoofolo e fumanehang. Leha ho le joalo, haeba ho lakatsoe, motho leha e le ofe a ka iketsetsa lijo tse feletseng, tseo ho tsona ho na le protheine e lekaneng, le lihlahisoa tsa semela. Ke habohlokoa ho tseba hore na u ka e batla hokae. Ho tsoa sehloohong sena u tla fumana hore na ke lijo life tse nang le protheine ea limela.
Dikarolo tsa protheine ea meroho
Ho sa tsotellehe hore limela le limela ha li na monyetla o mong oa ho fumana lijo tsa protheine, bo-rasaense ba tiisa hore: liprotheine tsa meroho, le hoja li le ntle, empa li sa amohelehe ka 'mele. 'Me haeba karolo ea ho etsa liprotheine lihlahisoa tsa liphoofolo e fihla ho 85-90%, ebe e le semela, letšoao lena le emetse hoo e ka bang 60-70%. Leha ho le joalo, sena se molemo ho feta ho lahla ka ho feletseng 'mele oa motsoako oa bohlokoa joalo.
Ho bohlokoa ho hopola hore lihlahisoa tsa phoofolo ea tlhaho li na le lisebelisoa tse feletseng tsa amino acid, tse ke keng tsa fumanoa lihlahisoa tsa limela tsa liprotheine kamehla.
Mehloli ea protheine ea meroho
Nahana ka lihlahisoa tse nang le protheine ea limela. Bakeng sa ba jang ho latela melao-motheo ea lijo tsa meroho kapa tsa vegan, ke habohlokoa ho kenya bonyane tse ling tsa tsona lijong tsa hau:
- Manate a mang: lialmonde, makotomane, li-cashews, walnuts, kedare, joalo-joalo.
- Limela tsohle: linaoa, lierekisi, linaoa, lentile joalo-joalo.
- Lihlahisoa tsohle tsa soy: tofu, lebese la soya, chisi ea soya, libaka tsa limela tsa soya, joalo-joalo.
- Likotlolo tse ling: buckwheat, rye, joalo-joalo.
- Meroho e mebala: broccoli, spinach.
Lihlahisoa tse nang le liprotheine tsa tlhaho limela lia fihlella ka ho feletseng ho e mong le e mong oa rona. Li ka fetola sebaka se le seng kapa li tlatsetsa liprotheine tsa phoofolo ho tsoa lijong.