Mohloli o makatsang oa protheine

Litaba

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Khoho, tlhapi le nama ea khomo li atisa ho ba mehloli ea liprotheine, 'me le haeba u eketsa tofu ho motsoako, lintho li ka khathatsa. Empa joale ho na le khetho e 'ngoe: Ho ea ka phuputso ea morao tjena, seaweed-yep, sushi wrapper ea hau-e fana ka tekanyo e ntle ea limatlafatsi tse hahang mesifa.

Le ha bongata ba protheine bo fapana le mefuta e meng ea limela tsa leoatleng, e ka ba ligrama tse ka bang 2 ho isa ho tse 9 koping e le ngoe. Ntle le ho ba le liprotheine tse ngata, limela tsa leoatle li boetse li laeloa ka liminerale, livithamini le lintho tse kang lihormone tse loketseng 'mele. Ebile, mofuta o fapaneng oa dulse o na le li-peptide tse renin-inhibitory tse ts'oanang le tse fumanoang ho ACE inhibitors, sehlopha sa meriana e thusang ho khatholla methapo ea mali e sebelisetsoang ho alafa khatello e phahameng ea mali, migraine le maemo a mang, ho bolela Mary Hartley, RD, setsebi sa phepo e nepahetseng. bakeng sa DietsInReview.com.

O khothalletsa hore ho jeoe litlama-tlama tsa leoatleng ka lisalate, sopho, kapa li-fried-fries.

O re: "Dulse e nang le metsi a mangata e ka jeoa ka mokhoa o hlakileng kapa o ka pikitloa lijana. Nori, e sebelisetsoang ho thatela li-sushi, e halikiloe ka litlama tsa leoatle, 'me likhoele tsa kelp hangata li rekisoa e le sebaka sa letsoai le phahameng la iodine," o re. "Mohlomong re ja limela tsa leoatleng hangata ha metsoako ea lijo carrageenan le agar li eketsoa ka ice cream, biri, bohobe le lijo tse ling tse ngata."

Leha ho le joalo, u hlokomelisoe hore ho nka salate ea lehola la leoatle ho qothisana lehlokoa le nama. Mohlala, o tla tlameha ho ja maqephe a 21 a nori ho fumana protheine e fumanoang ka letsoeleng le le leng la likhoho tse 3, mme Recommended Dietary Allowance ea protheine ke ligrama tse 0,8 ka kilogram ea boima ba 'mele. Leha ho le joalo, protheine e ka kenya letsoho ka mokhoa o sireletsehileng liphesente tse 10 ho isa ho tse 35 tsa kakaretso ea lik'hilojule tsa hao, Hartley o re.

1. Lentile: kopi e le 'ngoe e phehiloe = 18 grams

2. Linate: 1/2 senoelo se sirelelitsoeng = ligrama tse 19

3. Peo ea mokopu: 1/2 senoelo se hulled = 17 grams

4. Quinoa: 1/2 senoelo se sa butsoang = ligrama tse 14

5. Yoghurt ea Segerike: li-ounces tse 6 = 18 grams

U tla kenyelletsa lijo tse nang le protheine e phahameng lijong tsa hau joang? Hona ke mang ea itokiselitseng ho tsoa bakeng sa sushi?

Jennipher Walters ke CEO le mothehi-'moho oa liwebosaete tse phetseng hantle tsa FitBottomedGirls.com le FitBottomedMamas.com. Mokoetlisi ea tiisitsoeng, mokhoa oa bophelo le mokoetlisi oa taolo ea boima ba 'mele le morupeli oa boikoetliso ba sehlopha, o boetse o na le MA ho boqolotsi ba litaba ba bophelo bo botle mme o lula a ngola ka lintho tsohle tsa boikoetliso le bophelo bo botle bakeng sa likhatiso tse fapaneng tsa inthanete.

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