Batho ba bangata ba nahana hore protheine ke ntho e ikhethang bakeng sa kholo ea mesifa. Ha e le hantle, protheine ke lebitso la bobeli la protheine. Liprotheine , hammoho le lik'habohaedreite le mafura, ke e 'ngoe ea lihlahisoa tsa tlhaho tsa lihlahisoa tse ngata,' me haeba li lakatsoa, li ka fumanoa feela lipapaling tsa lipapali, empa le lihlahisoa. Ho tsoa sehloohong sena u tla fumana moo ho nang le liprotheine tse ngata.
Ho fumana hore na o hloka liprotheine ka letsatsi hakae, sebelisa litlhaloso tse bonolo:
- Haeba u sa ikoetlise, u lokela ho fumana 1 g ya protheine ka kg ea boima ba hao letsatsi le leng le le leng (haeba u boima ba lik'hilograma tse 60 - 60 liprotheine ka letsatsi).
- Haeba u ikoetlisa kamehla, o hloka 1.5 gramme ea protheine ka kg ea boima ba hao letsatsi le leng le le leng (haeba u boima ba lik'hilograma tse 60 - 90 liprotheine ka letsatsi).
- Haeba u phahamisa litebo le ho lora ka mesifa ea bongata, u lokela ho fumana ligrama tse 2 tsa protheine ka kg ea boima ba hao letsatsi ka leng (haeba u boima ba lik'hilograma tse 60 - 120 liprotheine ka letsatsi).
Ka ho feletseng bakeng sa letsatsi ho tsoa mehloling eohle o hloka ho fumana protheine e lekaneng ha u bala ka foromo ena. Esita le ka mor'a sena, u ka fumana moo protheine e bolokoang teng, 'me u fumane hore na o ja joang.
Protein Products
Nahana ka lihlahisoa tse nang le protheine:
- Mefuta e fokolang ea mafura: veal, nama ea nama, mmutla;
- mefuta e fokolang ea likhoho: lebese la khoho, turkey;
- lihlahisoa tsa lebese: lihlahisoa tse tlaase tse mafura, chate e tlaase ea mafura, lebese, joalo-joalo;
- mefuta eohle ea linate (o hloka ho li sebelisa ka hloko, li na le mafura haholo);
- linaoa - lierekisi, lentile, li-soya, linaoa, joalo-joalo;
- mahe a khoho - haholo-holo liprotheine (e ntlafatsoa ka mokhoa o phehiloeng).
Ho tseba hore na protheine ke eng , u ka etsa lijo tse bonolo habonolo hoo karolo e 'ngoe le e' ngoe ea lijo tsa hau e kenyeletsang karolo ea protheine. U se ke ua lebala ho nka liprotheine pele le ka morao koetliso ho fana ka 'mele ka ntho e' ngoe le e 'ngoe eo ue hlokang.