Lijo tsa protheine ke motheo oa phepo e nepahetseng

Ntho e 'ngoe le e' ngoe eo re e jang e na le liprotheine, mafura le lik'habohaedreite. Lijo tse nepahetseng li etsa hore li be le botsitso, empa lijo tse ling tsohle li khothalletsa ho fokotsa lijo le mafura a lik'habohaedreite lijong, kahoo, ho eketsa karolo ea liprotheine lijong. Lijo tsa protheine li tlatsetsa ho senyeha ha mafura le ho eketseha ha molumo oa mesifa. Ho lokela ho hopoloa hore letlalo la rona, mesifa, metsoako ea rona e sebetsang e na le liprotheine, kahoo ha ho hlokahale ha ho ja, hona joale ho ama ponahalo, ho fokotsa ts'ebetso ea metabolism, qetellong ho lebisa khatellong ea nama le ho tšoha.

Hona ho thoe'ng ka limela? Ha e le hantle, meroho, litholoana le monokotsoai ha li khone ho fana ka protheine e lekaneng. Ho fapana le tumelo e tloaelehileng, li-mushroom li-mushroom le tse nyenyane li silafatsoa hampe.

'Nete ke hore lijo tsa protheine li na le mefuta e' meli: protheine ea meroho le protheine ea liphoofolo.

Hangata protheine ea meroho e fumanoa limela (limela tse khubelu le tse tšoeu, lierekisi, li-chick, linaoa, soya).

Litlhoko tsa letsatsi le letsatsi tsa protheine li ka fana ka lihlahisoa tse kang buckwheat, semolina, oatmeal, perele harese, raese, pasta, linate. Empa tse ling tsa lik'habohaedreite ho tsona li phahame ka ho fetisisa, kahoo li tlosoa lijong tsa lipapali le ho ja lijo tsa boima ba 'mele.

Liprotheine tse ruileng lebese, chisi, cottage chisi le lihlahisoa tse fapa-fapaneng tsa lebese, empa lijo tse ngata tsa protheine ke nama, tlhapi, lihlahisoa (sebete, liphio, pelo), mahe.

Kaha u entse qeto ea ho "lula fatše" lijong tsa protheine, ho lokela ho hopoloa hore liprotheine tsena li na le mafura a fapaneng, a lokelang ho nahanela ha u bokella lijo tsa menu.

Lijo tsa protheine tse khothalletsoang, tafole ea eona e hlahisoang ka tlase, e khotsofatsa litlhoko tsa phepo e nepahetseng. Tafole ena e tla u lumella hore u khethe lijo tse nang le protheine tse fokolang le mafura a tlaase. Litholoana tsa protheine li bontšoa ka ligrama ka 100 g ea sehlahisoa.

• Nama ea kana, mmutla, veal -------------------- 20-23
• Khomo e tlaase ea nama ea likhomo -------------------------------------- 18.9
• Cheese e nang le lihlahisoa tsa mafura tse fokolang ------------- 25,
• Cheese ea Cottage ke mafura a tlaase ------------------------------------------ 16.7
• Lebese, yogurt ----------------------------------------- 2.8
• Protheine ea mahe ------------------------------------------- 12.7
• Litlhapi tsa leoatleng tse nang le nama e tšoeu (cod, hake) --------- 15
• Litlhapi tse khubelu (saalmon, tuna, pink saalmon) ------------ 21
• Linate ------------------------------------------------- ------- 25
• Lioaoa ------------------------------------------------- ----- 22
• Lierekisi ------------------------------------------------- ------- 23
• Soy ------------------------------------------------- ---------- 34

Lijo tsa protheine hangata li hloka phekolo ea mocheso. Bakeng sa morero ona ho khoneha ho sebelisa mocheso, sehong, brazier. Ho noa, ho chesa ntle ho oli le mafura, ho baka ke litsela tse molemo ka ho fetisisa tsa ho pheha nama, litlhapi. Lihe, mahe a makhooa a boetse a molemo ho ja a phehiloe kapa a phehiloe, empa a sa hahoa.

Lijo tse phehoang ke liprotheine tsa liphoofolo ke tsona tse ka sehloohong, esita le eona feela motsoako, li kotsi haholo. Ka karolelano, motho e moholo ka letsatsi o hloka ligrama tse 100-120 feela tsa protheine. 'Me ho tlōla ha bona ho lebisa tlhokomelo e futsanehileng ea lijo, lihlahisoa tse ngata tsa bophelo, tsoelo-pele ea baktheria ea putrefactive ka maleng. Ho thibela sena hore se se ke sa etsahala, lijo tsa protheine li lokela ho kopanngoa le boholo ba limela tsa meroho. Ka meroho, liprotheine li fumanoa ka ho feletseng, empa lik'habohaedreite li thibela liphetoho tsa liprotheine tse amino acid. Ka lebaka la bona re ja nama, tlhapi, chisi. Har'a li-amino acid tse mashome a mabeli tse hlokahalang bakeng sa 'mele ea rona, e leng eona e entsoeng ka protheine, halofo feela e entsoe, le ho phomola eo re e fumanang le lijo, empa hoa lokela ho hlokomeloa hore protheine ea meroho e na le li-amino acid tse sa lekaneng.

Tlhoko ea phepo ea phepo e nepahetseng e bohlokoa haholo bongoaneng, bocha, ha 'mele o ntse o hōla, masapo a mesifa a thehoa. Bakeng sa basali ba rera ho ima, ke habohlokoa haholo ho kenyeletsa lijo tsa liprotheine tse ruileng. Ho feta moo, ho phaella mosebetsing oa kaho, liprotheine li kenya letsoho ho matlafatsa tsamaiso ea 'mele ea' mele ea 'mele.

Liprotheine li hlokahala ho motho e mong le e mong, empa ha li le lilemong tsa lilemo, tlhokahalo ea tsona e fokotseha, e lokelang ho nahanoa ka phepo e nepahetseng.