Lijo tse ka sehloohong tse nang le protheine
Litaba
- Lijo tsa protheine ea liphoofolo
- Lijo tse nang le protheine ea meroho
- Mokhoa oa ho ja liprotheine tsa meroho hantle
- Mokhoa oa ho ja lijo tse nang le protheine e phahameng
- Li-protein tse ngata, lijo tse se nang mafura a mangata
Lijo tse nang le protheine e ngata ke tsa liphoofolo, tse kang nama, tlhapi, mahe, lebese, chisi le yogurt. Lebaka ke hore, ntle le ho ba le limatlafatsi tse ngata, liprotheine tse lijong tsena li na le boleng bo phahameng ba likokoana-hloko, ke hore, li boleng bo holimo, li sebelisoa ke 'mele habonolo.
Leha ho le joalo, ho boetse ho na le lijo tsa semela tse nang le liprotheine, joalo ka limela, tse kenyeletsang lierekisi, linaoa tsa soya le lijo-thollo, tse nang le liprotheine tse ngata mme ka hona li ka sebelisoa phepong e leka-lekaneng ho boloka tšebetso e nepahetseng ea 'mele. Lijo tsena hape ke motheo oa bohlokoa bakeng sa lijo tsa batho ba sa jeng nama le vegan.
Liprotheine li bohlokoa molemong oa tšebetso ea 'mele, hobane li amana le ts'ebetso ea kholo, tokiso le tlhokomelo ea mesifa, lisele le litho, ntle le tlhahiso ea lihormone.
Lijo tsa protheine ea liphoofolo
Tafole e latelang e bonts'a palo ea protheine ka ligrama tse 100 tsa lijo:
| Lijo | Protheine ea liphoofolo ka 100 g | Li-calories (matla ho 100g) |
| Nama ea kana | 32.8 g | 148 kcal |
| Khomo ea khomo | 26.4 g | 163 kcal |
| Nama ea kolobe (bonolo) | 22.2 g | 131 kcal |
| Nama ea letata | 19.3 g | 133 kcal |
| Nama ea likoekoe | 22.1 g | 119 kcal |
| Nama ea mmutlanyana | 20.3 g | Lik'hilograma tse 117 |
| Cheese ka kakaretso | 26 g | 316 kcal |
| Litlhapi tsa saalmon tse se nang letlalo, tse ncha le tse tala | 19.3 g | 170 kcal |
| Tuna e ncha | 25.7 g | 118 kcal |
| Cod e letsoai e tala | 29 g | 136 kcal |
| Litlhapi ka kakaretso | 19.2 g | Li-kcal tse 109 |
| Lehe | 13 g | 149 kcal |
| Yogurt | 4.1 g | Lik'hilograma tse 54 |
| Lebese | 3.3 g | Lik'hilojule tse 47 |
| Kefir | 5.5 g | Lik'hilojule tse 44 |
| Cameroon | 17.6 g | 77 kcal |
| Crab e phehiloeng | 18.5 g | 83 kcal |
| Mussel | 24 g | Li-kcals tse 172 |
| hemo | 25 g | 215 kcal |
Tšebeliso ea liprotheine kamora ho ikoetlisa e bohlokoa ho thibela likotsi le ho thusa ho hlaphoheloa le ho hola ha mesifa.
Lijo tse nang le protheine ea meroho
Lijo tse nang le protheine ea meroho li bohlokoa haholo lijong tsa batho ba sa jeng nama, li fana ka li-amino acid tse lekaneng ho boloka sebopeho sa mesifa, lisele le lihormone 'meleng. Sheba tafole e ka tlase bakeng sa lijo tsa mantlha tsa semela tse nang le protheine e ngata;
| Lijo | Protheine ea meroho ka 100 g | Li-calories (matla ho 100g) |
| Soy | 12.5 g | Li-kcal tse 140 |
| Quinoa | 12.0 g | 335 kcal |
| Buckwheat | 11.0 g | 366 kcal |
| Peo ea nyalothe | 11.8 g | 360 kcal |
| Lentile | 9.1 g | Li-kcal tse 108 |
| Tofu | 8.5 g | 76 kcal |
| Linaoa | 6.6 g | 91 kcal |
| Pea | 6.2 g | 63 kcal |
| Raese e phehiloeng | 2,5 g | 127 kcal |
| Peo ea folaxe | 14.1 g | 495 kcal |
| Peo ea Sesame | 21.2 g | 584 kcal |
| Chickpea | 21.2 g | 355 kcal |
| Peanut | 25.4 g | 589 kcal |
| Linate | 16.7 g | 699 kcal |
| Hazelnut | 14 g | 689 kcal |
| Lialmonde | 21.6 g | 643 kcal |
| Chestnut ea Pará | 14.5 g | 643 kcal |
Mokhoa oa ho ja liprotheine tsa meroho hantle
Tabeng ea batho ba sa jeng nama le vegan, tsela e nepahetseng ea ho fa 'mele liprotheine tsa boleng bo holimo ke ho kopanya lijo tse tlatsanang, joalo ka:
- Raese le linaoa tsa mofuta ofe kapa ofe;
- Lierekisi le peo ea poone;
- Lentile le buckwheat;
- Quinoa le poone;
- Raese e sootho le linaoa tse khubelu.
Motsoako oa lijo tsena le mefuta e fapaneng ea lijo li bohlokoa ho boloka kholo le ts'ebetso e nepahetseng ea 'mele ho batho ba sa keneng liprotheine tsa liphoofolo. Tabeng ea batho ba ovolactovegetarian, liprotheine tse tsoang lehe, lebese le lihlahisoa tsa eona le tsona li ka kenyelletsoa lijong.
Sheba video e ka tlase bakeng sa tlhaiso-leseling e batsi ka lijo tse nang le protheine e ngata:
Mokhoa oa ho ja lijo tse nang le protheine e phahameng
Lijong tse nang le protheine e phahameng, lipakeng tsa 1.1 le 1.5 dikgerama tsa protheine li lokela ho sebelisoa ka kilogram ea boima ba 'mele ka letsatsi. Chelete e lokelang ho jeoa e tlameha ho baloa ke setsebi sa phepo e nepahetseng, kaha e fapana ho ea ka batho ho latela lilemo, bong, boikoetliso le hore na motho o na le lefu le amanang le lona kapa che.
Lijo tsena ke leano le letle la ho fokotsa boima ba 'mele le ho amohela keketseho ea boima ba mesifa, haholo ha e tsamaea le boikoetliso bo ratang mesifa ea hypertrophy. Mokhoa oa ho etsa lijo tsa protheine ke ona.
Li-protein tse ngata, lijo tse se nang mafura a mangata
Lijo tse nang le liprotheine tse ngata le mafura a fokolang ke lijo tsohle tsa semela tse boletsoeng tafoleng e fetileng, ntle le litholoana tse omisitsoeng, ntle le nama e mafura haholo, joalo ka sefuba sa kana kapa sefuba sa letlalo se senang letlalo, tse tsoeu ho tloha lehe le litlhapi tse mafura a tlase, joalo ka hake.
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