Mokhoa oa ho fumana liprotheine tse lekaneng lijong tse thehiloeng lijalong
Litaba
- U Hloka Protheine e Kae?
- Mehloli ea liprotheine tse ipapisitseng le limela
- Liphetoho tsa liprotheine tse bonolo tsa nama
- Tlhahlobo bakeng sa
Lijo tse thehiloeng limela li ka matlafatsa sesole sa hau sa 'mele, tsa etsa hore pelo ea hau e phele hantle,' me tsa u thusa ho phela nako e telele, lipatlisiso li bontša. Hape e ka u fa protheine eohle eo u e hlokang.
Dawn Jackson Blatner, R.D.N., mongoli oa buka ena, o re: Lijo tsa Flexitarian (Reka E, $17, amazon.com) le a Sebopeho Setho sa Brain Trust. O re: "Senotlolo ke ho ja lijo tse fapaneng ho fumana protheine e ngata, hammoho le livithamini, liminerale le limatlafatsi tse ling tseo 'mele oa hau o li hlokang."
Latela mehato ena e bonolo ho fihlela lipheo tsa hau tsa protheine ea semela, ekaba o leka Mantaha o se nang nama kapa o fetohela phepong e felletseng ea vegan.
U Hloka Protheine e Kae?
"Basali ba mafolofolo ba hloka grama ea 0.55 ho isa ho 0,91 ea protheine ka ponto ea boima ba 'mele ka letsatsi, ho latela American College of Sports Medicine," ho bolela Blatner. Fumana chelete e ngata haeba u etsa koetliso e matla. O re: "Seo se tla u thusa ho lokisa, ho aha le ho boloka mesifa." U hopotse seo, ho khothaletsoa hore mosali ea seng a le moholo ea nang le liponto tse 150 a je lipakeng tsa ligrama tse 83 le 137 ka letsatsi. Haeba o qala ho lapa pakeng tsa lijo kapa ho teneha kapele, jittery, kapa ho opeloa ke hlooho, o kanna oa hloka ho eketsa liprotheine tse thehiloeng ho limela ho letsatsi la hau. (Bala haholoanyane mona: Hantle-ntle U Hloka Protheine e Kae Ka Letsatsi)
Mehloli ea liprotheine tse ipapisitseng le limela
Lihlopha tsena tse kholo e tla ba bethe ea hau e ntlehali ha ho bokelloa lijo tse nang le protheine tse nang le limela. (Hape bala ka Mehloli ena ea Easily-Digestible ea Protein e thehiloeng ho limela haeba mala a hau a le makhethe.)
- Linaoa le linaoa: 1/2 senoelo sa linaoa tse ntšo tse phehiloeng, lierekisi kapa lentile li na le ligrama tse 7 ho isa ho tse 9 tsa protheine e thehiloeng limela.
- Linate: 1/4 senoelo sa matokomane, lialmonde, cashews, kapa pistachios e na le ligrama tse 6 ho isa ho tse 7 tsa protheine e thehiloeng limela; Li-pecans le walnuts li na le ligrama tse 3 ho isa ho tse 4 ka ho latellana.
- Peo: U tla fumana ligrama tse 7 ho isa ho tse 9 tsa protheine e thehiloeng ho semela ho tsoa ho 1/4 senoelo sa mokopu kapa peo ea soneblomo, le ligrama tse 4 ho isa ho tse 6 ho tsoa ho likhaba tse 2 tsa li-flaxseeds, peo ea chia kapa peo ea hemp. (Lipelo tsa Hemp le tsona li tla etsa hore mosebetsi o etsoe.)
- Lithollo Tsohle: Senoelo sa 1/2 sa oatmeal e phehiloeng kapa quinoa se na le ligrama tse 4 tsa protheine e thehiloeng ho limela; raese e sootho kapa li-noodle tsa soba li na le 3. Bohobe ba lijo-thollo tse hlonngoeng le liphutheloana li na le ligrama tse 4 ho isa ho tse 7 ha ho sebelisoa.
- Lihlahisoa tsa Soy:U tla fumana ligrama tse 6 tsa protheine e tsoang semeleng ho tsoa selae se le seng sa tofu e tiileng le ho theola ligrama tse 17 ho tsoa ho senoelo sa 1/2 sa kopi ea tempeh. (E amanang: Ntho e ngoe le e ngoe eo u hlokang ho e tseba ka lijo tsa Soy)
Liphetoho tsa liprotheine tse bonolo tsa nama
Kenya nama, khoho le tlhapi sebakeng sa linaoa, linate le lijo-thollo lijong tseo u li ratang ho eketsa protheine e entsoeng ka limela poleiting ea hau. Ka kakaretso, sebelisa 1/4 senoelo sa linaoa kapa linaoa bakeng sa 1 oz. ea nama, ho bolela Blatner. Mona ke mehopolo e monate ea protheine e thehiloeng limela ho u qalisa. (Lula u bala: Mehopolo ea Lijo tsa Vegan e nang le protheine e phahameng)
- Lentile le Walnut e Khaotsoeng Ragù: Kopanya lentile tse phehiloeng tse sootho kapa tse tala le li-walnuts tse halikiloeng, tse silafalitsoeng le litamati tse khethiloeng, li-mushroom, konofolo, eiee le basil ho etsa moriana oa pasta eo u e ratang haholo.
- Edamame Fried Brown Rice: Sauté shelled edamame (1/2 senoelo sa eona se phehiloeng se na le ligrama tse 9 tsa protheine e thehiloeng limela) le raese e sootho, li-veggies, konofolo, ginger le kokonate aminos. Holimo le oli ea sesame e halikiloeng le lipeo tsa sesame. (Kapa fetola lijo tsa hau ka raese ena e halikiloeng ea cauliflower.)
- Chickpea Tacos: Pheha li-chickpeas ka phofo ea chili, paprika, kumine le oregano; eketsa lihoete tse halikiloeng, li-beet, zucchini kapa fennel; le holimo ka cilantro, salsa e khubelu kapa e tala, le popi ea tranelate ea cashew. (E amanang: Mekhoa e Mecha ea ho Spice Up Taco Labobeli)
Makasine ea Shape, khatiso ea March 2021