Tlhahlobo e loketseng ea lijo tsa protheine: Na e ea sebetsa bakeng sa ho theola boima ba 'mele?

Litaba

• Lintlha tsa lijo tsa Healthline: 3.5 ho tse 5
• E Sebetsa Joang?
• Phase 1: Ho theola boima ba 'mele (Nako e Tenyetsehang)
• Phase 2: Matsatsi a 14 (Libeke tse peli)
• Phase 3: Pele ho botsitso (Libeke tse peli)
• Phase 4: Tlhokomelo (Selemo se le seng)
• Melemo e ka bang teng
• E kanna ea u thusa ho theola boima ba 'mele
• E bonolo ebile e bonolo
• E kenyelletsa tšehetso ea litsebi
• E kanna ea eketsa kutloisiso ea insulin le ho ntlafatsa taolo ea tsoekere ea mali
• E ka Fokotsa Lintho Tse Kotsi Tsa Mafu a Pelo
• Litšitiso tse ka bang teng
• Litšenyehelo
• Lijo tse ngata tse loketseng tsa protheine li sebetsoa haholo
• E Thibela Haholo
• Eseng Vegan-Friendly
• E lekantsoe kantle ho Amerika Leboea
• E se eka ba ka ba le matšoao a sa phutholohang
• Lijo Tseo U ka Li Jang
• Lijo Tseo re Lokelang ho li Qoba
• Mehlala ea Sample
• Karolo ea 1
• Karolo ea 2
• Karolo ea 3
• Karolo ea 4
• Ntlha ea Bohlokoa

Lintlha tsa lijo tsa Healthline: 3.5 ho tse 5

Lijo tse loketseng tsa protheine li entsoe ke Dr. Tran Tien Chanh le Olivier Benloulou.

Melao-motheo ea eona e sebelisitsoe ka lekhetlo la pele ho feta lilemo tse 20 tse fetileng ke Dr. Tran Tien Chanh, ea neng a batla ho theha mokhoa o sireletsehileng le o bonolo oa ho theola boima ba 'mele bakeng sa bakuli ba hae.

Lijo tsena li nkuoa e le ketogenic, mofuta o tloahelehileng o kenyelletsang phepelo ea carb ka mafura ho beha 'mele oa hau seterekeng se bitsoang ketosis.

Leha ho le joalo, Lijo tse nepahetseng tsa Protein Diet li nka mokhoa o fetotsoeng moo ho ja mafura le hona ho thibetsoeng ka nakoana. Babuelli ba eona ba bolela hore sena se etsa hore se sebetse hantle ha se chesa mabenkeleng a 'mele oa hau a mafura.

Ho boleloa hore lijo tsena li ipapisitse le mahlale a nepahetseng bakeng sa tahlehelo ea boima ba 'mele, kaha e sebelisa melaoana ea phepo ea ketogenic hammoho le thuto e phetseng hantle ea bophelo.

Lijo li laoloa le ho khothaletsoa ke k'hamphani e bitsoang Ideal Protein, eo hape e tsejoang ka hore ke Laboratoires C.O.P., Inc.

Tlhaloso e qaqileng ea Lijo tse loketseng tsa protheine.

• Lintlha ka kakaretso: 3.5
• Ho theola boima ba 'mele ka potlako: 4
• Ho theola boima ba 'mele nako e telele: 3
• Ho bonolo ho e latela: 4
• Boleng ba phepo e nepahetseng: 3

LINTLHA TSA SEHLOOHO: Lijo tse loketseng tsa protheine ke phuputso e entsoeng hantle le e ntlafalitsoeng. Leha ho le joalo, e theko e tlaase, e itšetleha ka lijo tse phuthetsoeng kapa tse phehiloeng ’me e fokotsa haholo ho ja lijo tsa lik’halori, tse ka bakang litla-morao tse sa phutholoheng.

E Sebetsa Joang?

Ho qala ka Lijo tse loketseng tsa protheine, o tlameha ho qala ka ho ikopanya le tleliniki kapa setsi se lumelletsoeng, kaha lijo tsena li hloka tataiso ea motho ka mong ho tsoa ho ngaka e nang le laesense ea bophelo bo botle kapa mokoetlisi ea koetlisitsoeng ho u thusa ho fihlela lipheo tsa hau tsa boima ba 'mele.

Ho na le libaka tse ngata tse fumanehang Amerika Leboea, tse ka fumanoang webosaeteng ea Ideal Protein.

Lijo tse loketseng tsa protheine li arotsoe ka mekhahlelo e mene e ikhethang:

• Karolo ea 1: Ho fokotsa boima ba 'mele
• Karolo ea 2: Matsatsi a 14
• Karolo ea 3: Pele ho botsitso
• Karolo ea 4: Tlhokomelo

Phase 1: Ho theola boima ba 'mele (Nako e Tenyetsehang)

Karolo ea 1 ea Lijo tse nepahetseng tsa protheine e tsejoa e le karolo ea boima ba 'mele.

E reretsoe ho lateloa ho fihlela u fihlela 100% ea sepheo sa hau sa ho theola boima ba 'mele.

Nakong ena, batho ba kopuoa ho ja:

• Lijo tsa hoseng tsa protheine e loketseng.
• Li-protein tse loketseng tsa mots'eare tse nang le linoelo tse 2 tsa meroho e khethiloeng (bona ka tlase khaolong ea "Lijo Tseo U ka li Jang").
• Karolo ea 8 ounce (225-gram) ea protheine e nang le linoelo tse 2 tsa meroho e khethiloeng.
• Seneke e Loketseng ea Protheine.

Lijo tsena tse loketseng tsa liprotheine li ka rekoa feela ka litleliniki kapa litsi tse lumelletsoeng. Lijo tse ngata li fana ka ligrama tse 20 tsa protheine le likhalori tse ka tlase ho 200 ha ho sebetsoa.

U ka ja meroho e tala e se nang moeli lenaneng la bona le boletsoeng ka lijo tsa mots'eare le ka lijo tsa mantsiboea.

Ntle le lijo, li-dieters li bolelloa hore li sebelise litlatsetso tse latelang, tse lokelang ho rekoa ka litleliniki kapa litsi tse lumelletsoeng:

• Lijo tsa hoseng: 1 multivitamin le 1 potassium tlatsetso.
• Lijo tsa mantsiboea: 1 multivitamin, 2 calcium-magnesium e tlatselletsa le 2 omega-3 e tlatsetsang.
• Seneke: 2 calcium-magnesium e tlatselletsa.
• Ka lijo tsohle: Li-enzyme tse 1-2 tsa tšilo ea lijo lia tlatselletsa.
• Hang ka letsatsi: 2 antioxidant supplement le 1/4 teaspoon ea Letsoai le Loketseng.

Kaha ho ja ho fokotsa haholo ho ja lik'halori, boikoetliso hangata ha bo khothalletsoe nakong ea libeke tse tharo tsa pele, hobane bo ka baka litlamorao tse sa batleheng.

Phase 2: Matsatsi a 14 (Libeke tse peli)

Karolo ea 2 ea Lijo tse nepahetseng tsa protheine e tsejoa e le karolo ea matsatsi a 14. E qala hang ha o fihlela sepheo sa hau sa ho theola boima ba 'mele.

Le ha e ts'oana le karolo ea boima ba 'mele, mokhahlelo ona o o lumella ho ja lijo tsa mots'eare ho latela lijo tse felletseng. E na le li-ounces tse 225 tsa protheine e nang le linoelo tse 2 tsa meroho e khethiloeng. Lijo tsa mantsiboea lia tšoana.

Lisebelisoa tseo u li nkang mona li tšoana le mohato oa 1.

Phase 3: Pele ho botsitso (Libeke tse peli)

Karolo ea 3 ke karolo ea botsitso pele mme e qala phetoho ho ja lijo tsa tlhokomelo.

Karolo ena e bonolo hobane sohle seo u lokelang ho se etsa ke ho chencha liprotheine tsa hau tse loketseng lijo tsa hoseng bakeng sa lijo tse felletseng. E lokela ho kenyelletsa protheine, carb le khetho ea mafura, hammoho le sengoathoana sa litholoana.

Ho feta moo, ha ho sa hlokahala hore u nke tlatsetso ea potasiamo le lijo tsa hoseng.

Ho re ho hlahisa li-carbs lijong tsa hoseng ho tla thusa ho qala bocha tlhahiso ea manyeme ea insulin le ho e koetlisa ho hlahisa palo e nepahetseng. Leha ho le joalo, ha ho na lithuto tsa bongaka tse tšehetsang tseko ena.

Phase 4: Tlhokomelo (Selemo se le seng)

Phase 4 ke karolo ea hoqetela ea Lijo tse nepahetseng tsa protheine.

Karolo ena ke moralo oa tlhokomelo o tšoarellang likhoeli tse 12. Morero oa mokhahlelo ona ke ho u ruta mokhoa oa ho fokotsa boima ba 'mele ha u ntse u natefeloa ke bolokolohi ba lijo.

Leha karolo ena e nka likhoeli tse 12, o reretsoe ho latela melao-motheo ea eona bophelong.

Ho na le metheo e mengata ea bohlokoa mokhahlelong ona:

• Mafura le carbs: Ntle le lijo tsa hoseng, qoba ho kopanya lijo tse nang le carbs le mafura. Mohlala, haeba u ja lijo tse nang le mafura le protheine lijong tsa mots'eare, fokotsa palo ea hau ea carb.
• Liprotheine: Nka boima ba 'mele oa hau ka liponto ebe u bo seha halofo, ebe u ikemiselitse ho ja palo eo ea ligrama tsa protheine ka letsatsi. Mohlala, motho ea boima ba liponto tse 150 o lokela ho ja bonyane ligrama tse 75 tsa protheine ka letsatsi.
• Letsatsi la ho ikhotsofatsa: Letsatsi le le leng bekeng, o lumelloa ho ja lijo tseo hangata li thibeloang lijong tse loketseng tsa protheine.

Lisebelisoa tse ling li khothalletsoa nakong ena, empa ke tsa boikhethelo.

Lijo tse loketseng tsa protheine ke mokhahlelo o mene oa ketogenic o lokelang ho etsoa ka koetliso ea motho ka mong ke ngaka e nang le laesense kapa moeletsi ea koetlisitsoeng.

Melemo e ka bang teng

Lijo tse loketseng tsa protheine li na le melemo e 'maloa e ka e etsang hore e tsebahale bakeng sa ho theola boima ba' mele.

E kanna ea u thusa ho theola boima ba 'mele

Lijo tse loketseng tsa protheine ke mofuta o fetotsoeng oa phepo ea ketogenic.

Ho na le bopaki bo matla ba hore ho latela lijo tsa ketogenic ho ka khothalletsa ho theola boima ba 'mele.

Mohlala, tlhahlobo ea lithuto tsa 13 e bontšitse hore phepo ea ketogenic e ne e sebetsa hantle ho feta lijo tse nang le mafura a tlase ho khothaletsa tahlehelo ea boima le ho thusa bakuli ho theola boima ba 'mele ().

Seo se boletse, lithuto tsa mahlale tse hatisitsoeng tse hlahlobang ka kotloloho Lijo tse nepahetseng tsa protheine lia haella. Lithuto tse joalo lia hlokahala pele ho ka hlahlojoa hore na Lijo tse nepahetseng tsa protheine li bokella joang ho ja lijo tse tloaelehileng tsa ketogenic kapa mofuta ofe kapa ofe oa ho theola boima ba 'mele.

E bonolo ebile e bonolo

Lijo tse kang Lijo tse loketseng tsa protheine li hohela batho ba maphathaphathe.

Nakong ea mokhahlelo oa ho theola boima ba 'mele, o tla ja lijo tsa maiketsetso tse loketseng pele ho nako. Mokhelo feela ke lijo tsa mantsiboea, tseo u lokelang ho metha likarolo tsa hau tsa protheine le meroho.

Ho ja haholo-holo lijo tsa pele ho nako ho ka fokotsa haholo nako eo u e qetang u reka, ho rala le ho pheha, ho fana ka nako e ngata bakeng sa batho ba nang le kemiso e maphathaphathe.

Ka kakaretso, Lijo tse loketseng tsa protheine li kenyelletsa mosebetsi o fokolang haholo ho feta lijo tse ngata.

E kenyelletsa tšehetso ea litsebi

Lijo tse loketseng tsa protheine li fana ka ts'ehetso ho tsoa ho ngaka e nang le laesense kapa moeletsi ea koetlisitsoeng, e ka thusang ho theola boima ba 'mele le ho e thusa ho e boloka.

Ebile, liphuputso li bonts'itse hore batho ba na le monyetla oa ho khomarela lenaneo la ho theola boima ba 'mele ha ba na le ts'ehetso ts'ebetsong eohle (,).

Ho feta moo, ts'ehetso e thusa batho ho lula ba ikarabella ().

E kanna ea eketsa kutloisiso ea insulin le ho ntlafatsa taolo ea tsoekere ea mali

Ho jara mafura a mangata ho ka baka kotsi ea lefu la tsoekere la mofuta oa 2 le lefu la ts'oaetso.

Kaha lijo tsa ketogenic li ka u thusa ho lahleheloa ke mafura a mangata, li ka fokotsa lisosa tsa kotsi tsa lefu la tsoekere le methapo ea methapo, joalo ka insulin ho hanyetsa - tseo kaofela li thusang taolo ea tsoekere maling.

Phuputsong e le 'ngoe, lijo tsa ketogenic li fokolitse insulin ho hanyetsa ka 75% ().

Phuputsong e 'ngoe, batho ba batenya haholo ba nang le lefu la tsoekere la mofuta oa 2 ba ileng ba latela phepo e tlase ea carb ba ile ba fokotseha haholo ka insulin insulin ().

E ka Fokotsa Lintho Tse Kotsi Tsa Mafu a Pelo

Nakong ea mokhahlelo oa ho theola boima ba 'mele, Lijo tse loketseng tsa protheine li tšoana hantle le phepo ea ketogenic.

Boithuto bo bontšitse hore lijo tse tlase tsa carb le ketogenic li ka ntlafatsa maemo a kotsi a lefu la pelo.

Mohlala, tlhahlobo ea liphuputso e bonts'itse hore lijo tse nang le carb e tlase ha li fokolitse boima ba 'mele feela empa li theotse lisosa tse peli tsa lefu la pelo - kakaretso le "mpe" LDL cholesterol ()

Tlhahlobong e 'ngoe ea lithuto, batho ba nonneng haholo ba ileng ba latela phepo ea ketogenic ba ile ba fokotseha haholo ka khatello ea mali ea systolic le diastolic, mafura a visceral, tsoekere ea mali e itima lijo, maemo a insulin ea mali le maemo a triglyceride ea mali ().

Lijo tse loketseng tsa protheine li fana ka melemo e 'maloa e ka bang teng, ho kenyelletsa ho theola boima ba' mele, tšebeliso e bonolo, tšehetso ea litsebi, ho eketsa kutloisiso ea insulin le ho fokotsa kotsi ea lefu la pelo.

Litšitiso tse ka bang teng

Le ha Lijo tse loketseng tsa protheine li na le melemo e 'maloa, e boetse e na le likhaello tse' maloa.

Litšenyehelo

Bakeng sa batho ba nang le tekanyetso, Lijo tse loketseng tsa protheine li ka ba theko e boima haholo.

Le ha webosaete ea Ideal Protein e sa thathamise litšenyehelo tsa lijo, litleliniki tsa balekane li fana ka lits'ebeletso ho tloha ho $ 320-450 - mme ke ho qala feela.

Phapang ea litšenyehelo e latela hore na tleliniki e lefisa bokae bakeng sa tlhahlobo ea pele.

Hang ha e qalile, Lijo tse loketseng tsa protheine li tla u khutlisetsa morao hoo e ka bang $ 15 ka letsatsi.

Lijo tse ngata tse loketseng tsa protheine li sebetsoa haholo

Lijo tse ngata tsa li-Protein tse loketseng tse lokiselitsoeng esale pele li sebetsoa haholo.

Li na le lioli tse fapaneng, litlatsetso le lintho tse natefisang maiketsetso tse seng teng ka tlhaho lijong tse felletseng.

Haeba u qoba lijo tse kentsoeng pele, Lijo tse nepahetseng tsa Protein Diet ha li u tšoanele.

E Thibela Haholo

Batho ba ratang ho tenyetseha ba kanna ba loantšana le Lijo tse loketseng tsa protheine, kaha e beha meeli e matla likhethong tsa phepo - haholo maemong a eona a pele.

Mohlala, nakong ea mokhahlelo oa 1, lijo tsa mantsiboea ke tsona feela lijo tseo u ka ipehelang lijana. Ho seng joalo, o tlameha ho ja likarolo tse loketseng tsa liprotheine nakong ea lijo tsa hoseng, tsa mots'eare le nako ea seneke.

Ho feta moo, lijo li thibela lijo tse phethang karolo ea bohlokoa ho fokotsa boima ba 'mele - joalo ka lithollo, linate, li-avocado le tse ling.

Seo se boletse, lijo tsena li fana ka bolokolohi bo eketsehileng hang ha o fihla mokhahlelong oa tlhokomelo.

Eseng Vegan-Friendly

Lijo tse loketseng tsa protheine ha li tšoanelehe bakeng sa vegans, hobane lijo tsa eona tse lokisitsoeng esale pele ka linako tse ling li na le mahe le lihlahisoa tsa lebese.

Leha ho le joalo, batho ba jang nama ba ntse ba ka e latela.

Haeba u qoba lihlahisoa tsohle tsa liphoofolo, lijo tsa vegan tse nang le carb low li ka ba tse loketseng.

E lekantsoe kantle ho Amerika Leboea

Lijo tse loketseng tsa protheine li hlahisoa litleliniking le litsing tse fetang 3 500 ho pota lefatše.

Leha ho le joalo, boholo ba libaka tsena li Amerika Leboea, ho etsa hore ho be thata ho latela lijo tse ling.

Hopola hore lijo li ke ke tsa lateloa ntle le tleliniki e tšehetsang.

Ho na le setsi sa ts'ehetso bakeng sa batho ba libakeng tseo litleliniki li sa fumaneheng. Leha ho le joalo, haeba u tsamaea ka tsela ena, u kanna ua hloka ho kenya lijo naheng ea heno.

E se eka ba ka ba le matšoao a sa phutholohang

Phoso e 'ngoe ea Lijo tse nepahetseng tsa protheine ke phokotso ea eona e matla ea khalori.

Mohlala, boholo ba lijo tsa eona li na le likhalori tse ka tlase ho 200, ho bolelang hore o kanna oa ja likhalori tse ka tlase ho 1 000 ka letsatsi.

Lijo tse joalo tse thibetsoeng ha li khothalletsoe - ntle le haeba ho eletsoa ke ngaka - bakeng sa bana, bakhachane kapa basali ba anyesang, batho ba baholo ba 65 le ba baholo le batho ba baholo ba nang le maemo a itseng a bongaka.

Ho fokotsa khalori ea hau haholo ho ka baka litla-morao, joalo ka:

• Tlala
• Ho nyekeloa
• Botsoa
• Ho tšoaroa ke hlooho
• Mokhathala
• Ho sokela
• Ho hloka mamello ho batang
• Ho fokotsa moriri le ho lahleheloa ke moriri
• Majoe a majoe
• Nako e sa tloaelehang ea ho ilela khoeli

Haeba Lijo tse loketseng tsa protheine li sitisa boleng ba bophelo ba hau, nahana ka ho bo tlohela.

Lijo tse loketseng tsa protheine li na le litšitiso tse ngata, ho kenyeletsoa litšenyehelo, lijo tse tsoetsoeng haholo, lithibelo tse matla tsa phepo, phumaneho e lekanyelitsoeng ea libaka le litlamorao tse ka bang mpe.

Lijo Tseo U ka Li Jang

Lijo tse loketseng tsa protheine li na le lithibelo haholo nakong ea mekhahlelo ea 1 (boima ba 'mele) le 2 (matsatsi a 14).

Mohlala, mokhahlelo oa 1 o hloka hore o je lijana tse tharo tse loketseng tsa protheine ka letsatsi. Mokhelo ke lijo tsa mantsiboea, tseo u lumelletsoeng ho khetha khetho ea protheine.

Mona ke menyetla ea liprotheine bakeng sa Lijo tse loketseng tsa protheine:

• Litlhapi: Tlhapi efe kapa efe, joalo ka anchovy, cod, flounder, hake, tuna, tilapia, mahi-mahi, red snapper, redfish, trout kapa salmon. Leha ho le joalo, fokotsa litlhapi tsa salmon hang ka beke.
• Lijo tse ling tsa leoatleng: Squid, shrimp, oyster, mussels, lobster, crawfish, clams, scampi, scallops kapa lekhhala.
• Likhoho: Khoho e senang letlalo, turkey, linonyana, likoekoe kapa linonyana tse hlaha.
• Khomo ea khomo Tenderloin, sirloin, nama ea khomo e ommeng haholo, rump kapa likoto tse ling tsa nama.
• Fariki: Ham e se nang mafura kapa bonolo.
• Veal: Tenderloin, letsoele, lehetla, khopo, shank, cutlet kapa likarolo tse ling.
• Meroho ea limela Mahe kapa tofu (thota).
• Tse ling: Khama, nare, liphio, letheka la konyana, sebete, mmutla, mpshe kapa tse ling.

Ka lijo tsa mots'eare le lijo tsa mantsiboea, o boetse o lumelloa ho ja linoelo tse peli tsa meroho e khethiloeng kapa palo e sa lekanyetsoang ea meroho e tala e amoheloang ke k'hamphani. Tsena li kenyelletsa:

• Meroho e khethiloeng (linoelo tse 2 ka sejo se seng): Asparagus, limela tsa linaoa, rhubarb, okra, sauerkraut, zucchini, squash e mosehla ea lehlabula, chicory, lesere, khale le tse ling.
• Meroho e tala: Lettuce, celery, li-mushroom, radish, spinach, radicchio le endives.

Lijo tse lokisitsoeng le li-condiment tsa lijo tsena ke tsena:

• Li-seasoning le li-toppings: Litlama (tsohle), konofolo, ginger, asene (cider e tšoeu le apole), tamari, spaghetti sa soya, spaghetti se chesang, mosetareta o chesang, linoko (MSG- le carb), koena le tse ling.

Hang ha o se o fihletse mekhahlelo ea 3 le ea 4, o ka hlahisa likhetho tse ling tsa carb, lebese le mafura, ho kenyelletsa:

• Li-carbs tse rarahaneng: Bohobe ba lijo-thollo le lijo-thollo tse se nang tsoekere.
• Litholoana: Libanana, liapole, liperekisi, cherries, papaya, litholoana tsa morara, liapolekose, plums, tangerine, mahapu, tholoana ea takatso, morara, lilamunu, kiwifruit le tse ling.
• Lebese: Botoro, lebese, yogurt le chisi.
• Mafura: Margarine le oli.

Lijo tse loketseng tsa protheine li na le lithibelo ebile li lumella lijo tse ikhethileng haufi le lijo tse loketseng tsa protheine.

Lijo Tseo re Lokelang ho li Qoba

Lijo tse latelang li hanetsoe nakong ea mokhahlelo oa 1 le oa 2 oa Lijo tse loketseng tsa protheine.

• Paseka (ntle le sehlahisoa sa Ideal Protein), raese, linaoa, bohobe le lijo-thollo.
• Meroho eohle ea metso, ho kenyeletsoa litapole, li-beet le lihoete.
• Lierekisi tse monate le poone.
• Litholoana tsohle.
• Lebese lohle, ntle le ounce e le 'ngoe (30 ml) ea lebese ka kofi kapa tee.
• Linate tsohle.
• Soda eohle.
• Lijo tsohle tse se nang thuso, ho kenyeletsoa lipompong, chokolete le li-chips tsa litapole.
• Lijo tsohle tsa litholoana tsa khoebo le meroho.
• Joala bohle (biri, veine, meea, jj).

Ha u se u fihlile mokhahlelong oa 3, u lumelloa litholoana, lioli, lebese le li-carb tse rarahaneng, joalo ka bohobe ba lijo-thollo kaofela.

Lijo tse loketseng tsa protheine li thibela lijo tse kang pasta, meroho ea metso, litholoana, lebese le linate. Leha ho le joalo, e lumella ho fetoha habonolo maemong a eona a morao.

Mehlala ea Sample

Mona ke mohopolo oa hore na ka letsatsi le leng la mokhahlelo o mong le o mong oa Lijo tse nepahetseng tsa protheine li ka shebahala joang. Hopola hore Protein e loketseng e khothaletsa mofuta oa Natura bakeng sa livithamini tsohle, li-supplement le li-enzyme.

Karolo ea 1

• Lijo tsa hoseng: Sejo se le seng se loketseng sa protheine (joalo ka oatmeal e nang le tatso ea apole), multivitamin e le 'ngoe, potasiamo e le' ngoe le li-enzyme tse 1-2.
• Lijo tsa mots'eare: Sejo se le seng se loketseng sa protheine (joalo ka nama ea likhomo stroganoff), linoelo tse peli tsa meroho e khethiloeng le li-enzyme tse 1-2. Meroho e tala e ikhetheloang.
• Lijo tsa mantsiboea: 8 ounces (225 grams) ea mohloli oa protheine, linoelo tse 2 tsa meroho e khethiloeng, multivitamin e le 'ngoe, li-supplement tse peli tsa calcium-magnesium, li-supplement tsa omega-3 tse peli le li-enzyme tse 1-2. Meroho e tala e ikhetheloang.
• Seneke: Sejo se le seng se loketseng sa protheine (joalo ka sethopo sa botoro ea matokomane), litlatsetso tse peli tsa calcium-magnesium le li-enzyme tse 1-2.
• Hang ka letsatsi: Lisebelisoa tse peli tsa antioxidant le 1/4 teaspoon letsoai le letle.

Karolo ea 2

• Lijo tsa hoseng: Sejo se le seng se loketseng sa protheine (joalo ka omelet ea litlama le chisi), multivitamin e le 'ngoe, tlatsetso e le' ngoe ea potasiamo le li-enzyme tse 1-2.
• Lijo tsa mots'eare: Li-ounces tse 8 (225 grams) tsa mohloli oa protheine, linoelo tse 2 tsa meroho e khethiloeng le li-enzyme tse 1-2. Meroho e tala e ikhetheloang.
• Lijo tsa mantsiboea: 8 ounces (225 grams) ea mohloli oa protheine, linoelo tse 2 tsa meroho e khethiloeng, multivitamin e le 'ngoe, li-supplement tse peli tsa calcium-magnesium, li-supplement tsa omega-3 tse peli le li-enzyme tse 1-2. Meroho e tala e ikhetheloang.
• Seneke: Sejo se le seng se loketseng sa protheine (joalo ka bareng ea matokomane a vanilla), li-supplement tse peli tsa calcium-magnesium le li-enzyme tse 1-2.
• Hang ka letsatsi: Lisebelisoa tse peli tsa antioxidant le 1/4 teaspoon letsoai le letle.

Karolo ea 3

• Lijo tsa hoseng: Protheine e Nepahetseng e felletse kapa lijo tsa hoseng tse nang le protheine, carb, khetho ea mafura / lebese le litholoana (mohlala, mahe a nang le chisi, bohobe ba lijo-thollo le apole). Hape, multivitamin e le 'ngoe le li-enzyme tse 1-2.
• Lijo tsa mots'eare: Li-ounces tse 8 (225 grams) tsa mohloli oa protheine, linoelo tse 2 tsa meroho e khethiloeng le li-enzyme tse 1-2. Meroho e tala e ikhetheloang.
• Lijo tsa mantsiboea: 8 ounces (225 grams) ea mohloli oa protheine, linoelo tse 2 tsa meroho e khethiloeng, multivitamin e le 'ngoe, li-supplement tse peli tsa calcium-magnesium, li-supplement tsa omega-3 tse peli le li-enzyme tse 1-2. Meroho e tala e ikhetheloang.
• Seneke: Sejo se le seng se loketseng sa protheine (joalo ka boikhohomoso ba soya ea peanut), li-supplement tse peli tsa calcium-magnesium le li-enzyme tse 1-2.
• Hang ka letsatsi: Lisebelisoa tse peli tsa antioxidant le 1/4 teaspoon letsoai le letle.

Karolo ea 4

• Lijo tsa hoseng: Bohobe bo nang le lijo-thollo le mahe a nang le ham kapa chisi le multivitamin e le 'ngoe.
• Lijo tsa mots'eare: Kenyelletso ea carb e tlase (joalo ka salate ea kana le sopho e tšoeu).
• Lijo tsa mantsiboea: Ho kenella mafura a tlase a nang le li-carb tse rarahaneng (joalo ka spaghetti bolognese) le multivitamin e le 'ngoe.
• Seneke: Sejo se le seng se Loketseng sa protheine kapa seneke se phetseng hantle seo u se khethileng (joalo ka lialmonde) le litlatsetso tse peli tsa calcium-magnesium.

Lenaneo la hau bakeng sa Lijo tse loketseng tsa protheine le latela karolo. Hopola hore mofuta ona oa lijo o kenyelletsa litlatsetso tse fapaneng tse lokelang ho nooa lijong tse fapaneng.

Ntlha ea Bohlokoa

Lijo tse loketseng tsa protheine ke keto e fetotsoeng e eketsang mekhoa e netefalitsoeng joalo ka ts'ehetso ea litsebi le thuto e nepahetseng ea ho ja ho thusa ho theola boima ba 'mele.

Le ha e le bonolo ebile e etselitsoe ho netefatsa katleho ea nako e telele, e theko e boima, e thibelang, e jere lijo tse lokiselitsoeng esale pele ebile e sa fihlellehe kantle ho Amerika.

Le ha Lijo tse nepahetseng tsa protheine li ipapisitse le melaoana ea mahlale, ha e tšehetsoe ke lithuto tsa bongaka tse hatisitsoeng. Ka hona, katleho ea eona ha e tsejoe.