Taba ea hore liprotheine ke motheo oa bophelo li ke ke tsa belaela, hobane ke eena ea kenang mohahong oa mesifa ea mesifa ea 'mele, o thusa ho atisa, ho hōla le ho eketsa ts'ebetso ea vithamine le diminerale. Li-protein tse ngata ka ho fetisisa, li tla tšohloa sehloohong sena.
Ho na le protheine e kae?
Ho itšetlehile ka mohloli oa tlhaho, liprotheine tsohle tsa lijo li arotsoe ka liphoofolo le meroho. Ho bonolo ho fumana lihlahisoa tse tsoang likarolong tse sa tšoaneng tseo palo ea protheine e batlang e lekana ka eona, mohlala, lentile le linaoa tse ka tšoantšoang le nama ea likhomo kapa nama ea kolobe. Tabeng ena, balateli ba limela tsa limela ba lumela hore ho boloka bophelo bo tloaelehileng ho lekane ho ja liprotheine tsa meroho feela, le liphoofolong tseo u ka li hanang, empa hase ntho e 'ngoe le e' ngoe e bonolo. Boholo bo itšetlehile ka tekanyo ea liprotheine tse fokolang 'me sehlahisoa se seng le se seng se na le sona.
Haeba u thahasella hore na ke lijo life tse nang le liprotheine tse ngata, u lokela ho sheba lethathamong le ka tlaase mona, o hlophisitsoe ho ea ka tekanyo ea ho fokotseha ha lijo:
- mahe le lihlahisoa tsa lebese. Ho tsoa ho qetellong u ka khetholla chisi, kottage chisi, yogurt, kefir , lebese;
- nama ea liphoofolo tse ruiloeng, likhoho le tlhapi, hammoho le soya. Ho tloha ho oa pele u ka khetholla veal, nama ea nama ea khomo, Turkey, nama ea nama ea khomo, ea poho, mahe a tlhapi, salmon e pinki, pike, pike perch, flounder;
- linaoa le linate;
- lijo-thollo - li-chickpeas, pasta, perela harese, nyalothe, buckwheat, raese, harese.
Hona joale ho hlakile hore na lijo tsa dimela ke liprotheine tse ngata hakae, empa li tsoa lijong tsena li kopantsoe halofo feela. Haeba re nahana hore basali ba hloka 1 g ea protheine ka 1 kg ea boima ba 'mele,' me banna ba fetang 0,2 dikgerama ho feta moo, ho hlakile hore tekanyo ea letsatsi le letsatsi ea basali ba boima ba lik'hilograma tse 70 ke ligrama tse 105, 'me banna ba boima bo lekaneng, 126 dikgerama . Ho nahana hore na ke lijo life tse nang le liprotheine tse ngata, 'me ho bohlokoa ho ja lijo tsa hau tsa letsatsi le letsatsi. Tabeng ena, liprotheine li ka aroloa ka makhetlo a 5, 'me ha li lumelle ho fana ka lijo tsa motšehare, lijo tsa motšehare le lijo tsa motšehare, mohlala, 20% ho lijo tsa pele le tsa ho qetela, 45% ho ja lijo tsa mantsiboea, le 5% ho isa ho tse tharo.
Lihlahisoa tsa nama le tsa tlhapi li sebelisoa hantle bakeng sa lijo tsa motšehare, empa e le lijo tsa hoseng, lihlahisoa tsa lebese tse tsoileng matsoho le mahe. Bohobe bo monate ke linate, lipeo, limela. Meroho e ka boela ea na le liprotheine ka likhato tse sa tšoaneng. Tsena li kenyelletsa zucchini, asparagus, litapole, limela tsa Brussels, avocado, likomkomere.