Lijo tsa hoseng tse nang le liprotheine tse phahameng ke sejo sa hoseng se molemohali bakeng sa ho theola boima ba 'mele

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• Tlhahlobo bakeng sa

Ho tlōla lijo tsa pele tsa letsatsi ke phepo e kholo ea no-no. Ho ja lijo tsa hoseng tse leka-lekaneng ho bontšitsoe ho ntlafatsa matla le ho tsepamisa mohopolo, ho qala metabolism ea hau, 'me ha e le hantle ho u thusa ho ja hanyenyane nakong ea letsatsi. Empa ho ts'oara bar ea granola le kopi ea kofi ofising ho ke ke ha e fokotsa.

Phuputso e ncha e entsoeng Univesithing ea Missouri School of Medicine e fumane hore ho kenya poleiti ea hau ka protheine ho bohlokoa ho kotula tahlehelo ea boima ba 'mele le melemo e matlafatsang ea lijo tsa hoseng tse monate. Bafuputsi ba fumane hore ha batho ba ja lijo tsa hoseng tse nang le ligrama tsa 35 tsa protheine, ba ne ba ikutloa ba lapile haholo 'me ba ja hanyenyane motšehare' me ba fumana mafura a seng makae a 'mele ho feta libeke tsa 12 ha ba bapisoa le ba neng ba laetse ligrama tse 13 feela. (Mabapi le hore na o lokela ho jala protheine ea hau joang ho pholletsa le letsatsi, fumana Morero o Molemo ka ho Fetisisa oa ho ja liprotheine bakeng sa tahlehelo ea boima ba 'mele.)

Joale hobaneng ho paka ka protheine ho u thibela ho paka ka liponto? "Protheine ke e 'ngoe ea limatlafatsi tse tlatsang ka ho fetisisa, kaha e hloka mosebetsi o eketsehileng hore' mele o silehe, o robehe, 'me o sebelise' mele," ho bolela setsebi sa phepo ea lijo se New York Lisa Moskovitz, R.D., ea neng a sa ameha thutong. Ho nka nako e teletsana ho sileha, ka hona ho o boloka o tletse, o teletsana. "Ha u ikutloa u khotsofetse haholoanyane, ho ka etsahala hore u etse liqeto tsa lijo tse phetseng hantle le tse bohlale letsatsi lohle."

Se ke oa nyahamisoa ke ho nyolla ligrama tse 35. Bankakarolo ba phuputso kaofela e ne e le bashanyana ba ntseng ba hola ba hlokang mafura a mangata ho feta rona batho ba baholo ba hodileng ka botlalo. Hape, o hlile o khona ho monya kapa ho sebelisa boholo ba ligrama tse 30 tsa protheine ka nako e le 'ngoe, Moskovitz oa hlalosa. O khothaletsa ho thunya hoo e batlang e le ligrama tse 20 ho isa ho tse 25 nakong ea lijo tsa hoseng.

Moferefere oa Mahe(26g ea protheine)

Hlakola lehe le le leng le makhooa a mabeli ebe u pheha. Beha selae sa bohobe ba Ezeikel le hodimo ka chisi e le 'ngoe ea chisi ea Switzerland le likhaba tse 2 tsa avocado.

Greek Yogurt Parfait(26g ea protheine)

Senoelo se le seng se phahameng sa yogurt e hlakileng ea Greek e nang le likhaba tse 4 tsa lialmonde le kopi e le 'ngoe ea li-blueberries tse ncha.

Toa Salmon Toast(25 g ea protheine)

Lilae tse peli tse holimo tsa bohobe ba Ezeikel tse nang le li-ounces tse 2 tsa salmon e tsubang le li-wedge tse 2 tse bobebe tsa chisi.

Tlhahlobo bakeng sa