Sengoli: Charles Brown
Letsatsi La Creation: 5 Hlakubele 2021
Ntlafatsa Letsatsi: 3 November 2024
Anonim
Autophagy - It seems media is hiding this great discovery ?
Video: Autophagy - It seems media is hiding this great discovery ?

Litaba

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:


LijoProtheine ea liphoofolo ka 100 gLi-calories (matla ho 100g)
Nama ea kana32.8 g148 kcal
Khomo ea khomo26.4 g163 kcal
Nama ea kolobe (bonolo)22.2 g131 kcal
Nama ea letata19.3 g133 kcal
Nama ea likoekoe22.1 g119 kcal
Nama ea mmutlanyana20.3 gLik'hilograma tse 117
Cheese ka kakaretso26 g316 kcal
Litlhapi tsa saalmon tse se nang letlalo, tse ncha le tse tala19.3 g170 kcal
Tuna e ncha25.7 g118 kcal
Cod e letsoai e tala29 g136 kcal
Litlhapi ka kakaretso19.2 gLi-kcal tse 109
Lehe13 g149 kcal
Yogurt4.1 gLik'hilograma tse 54
Lebese3.3 gLik'hilojule tse 47
Kefir5.5 gLik'hilojule tse 44
Cameroon17.6 g77 kcal
Crab e phehiloeng18.5 g83 kcal
Mussel24 gLi-kcals tse 172
hemo25 g215 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;

LijoProtheine ea meroho ka 100 gLi-calories (matla ho 100g)
Soy12.5 gLi-kcal tse 140
Quinoa12.0 g335 kcal
Buckwheat11.0 g366 kcal
Peo ea nyalothe11.8 g360 kcal
Lentile9.1 gLi-kcal tse 108
Tofu8.5 g76 kcal
Linaoa6.6 g91 kcal
Pea6.2 g63 kcal
Raese e phehiloeng2,5 g127 kcal
Peo ea folaxe14.1 g495 kcal
Peo ea Sesame21.2 g584 kcal
Chickpea21.2 g355 kcal
Peanut25.4 g589 kcal
Linate16.7 g699 kcal
Hazelnut14 g689 kcal
Lialmonde21.6 g643 kcal
Chestnut ea Pará14.5 g643 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.

Etsa Bonnete Ba Hore O Oa Bala

Injection ea Irinotecan Lipid Complex

Injection ea Irinotecan Lipid Complex

Irinotecan lipid complex e ka baka ho fokot eha ho hoholo palong ea li ele t e tšoeu t a mali t e ent oeng ke moko oa ma apo. Ho fokot eha ha palo ea li ele t e tšoeu t a mali 'meleng oa hau ho ka...
Ho lokisa aneurysm ea boko

Ho lokisa aneurysm ea boko

Ho loki a aneury m ea boko ke ho buuoa ho loki a aneury m. ena ke ebaka e fokolang leboteng la methapo ea mali e et ang hore ejana e t oe kapa e thunye ebe ka linako t e ling e phatloha. E ka baka:Ho ...