Liprotheine tsa lijo bakeng sa ho lahleheloa ke 'mele ke tseo batho ba kang tsona ba sa batleng ho lapa, empa ka nako e tšoanang ba batla ho theola boima ba' mele. Ka lijo tse joalo, ha ho hlokahale hore u tlohele nama, mahe le litlhapi, empa u qobe monate le phofo.
Lethathamo la lihlahisoa tsa protheine li ja lijo tsa boima ba 'mele
- lebese (tlhaho);
- lijo tsa tlhapi, tlhapi;
- lebala le tsoeu;
- Chisi ea cottage ke mafura (a tlhaho);
- cheese (e seng mafura a 25%);
- li-groats;
- lipisi tsa soya kapa lebese la soya;
- limela ( linaoa , lierekisi, joalo-joalo);
- linate;
- nama e tlaase e mafura.
Ha o ja lijo tse ngata tsa protheine tse nyenyane, 'mele o fumana palo e kholo ea liprotheine le lik'habohaedreite tse sa lekaneng. Lijo tse joalo ha li na meroho le litholoana tse lekaneng, empa ho na le nama e ngata le lijo tsa leoatleng. Ha o sebelisa lijo tse joalo, 'mele o qala ho sebelisa mabenkele a' ona a lik'habohaedreite.
Ho haella ha protheine ho ja lijo tsa letsatsi le leng le le leng ho na le phello e mpe haholo bophelong ba batho, lijong tsa protheine ho fapana le hoo, protheine e feta ho feta, mme sena se etsa hore lijo tsena li ratoe, ho basali le banna ba batlang ho theola boima ba 'mele.
Re fana ka khetho ea lijo tsa protheine ea letsatsi le leng le le leng, moo u ka lahleheloang ke lik'hilograma tse 3 kapa ho feta ka beke.
Letsatsi la 1
Sehopotso:
- nama ea pheho e phehiloeng - 150 g;
- tee e kopi - 1 senoelo;
- sauerkraut - 100 g.
Mantsiboea:
- bohobe bo nang le bohobe ntle le letsoai - 150 g.
- bohobe bo botšo - selae se le seng;
- salate ea hop le meroho - 100 g.
Lijo tsa motšehare:
- tlhapi e phehiloeng - 150 g;
- salate e tsoang ho beet e phehiloeng ka lipekisi tse tala - 100 g.
Letsatsi la bobeli
Sehopotso:
- phehi e phehiloeng ka 150 g;
- lihoete tse ncha tsa grated - 100 g;
- tee e tala - 1 kg.
Mantsiboea:
- tlhapi e phehiloeng - 200 g;
- banana - 1 piece;
- lero la apole - 1 tbsp.
Lijo tsa motšehare:
- tlhapi e phehiloeng - 100 g;
- apple - sekoahelo se le seng;
- bohobe bo bobe - sesepa se le seng.
Letsatsi la boraro
Sehopotso:
- nama ea kolobe e phehiloe - 100 g;
- tamati e ncha - 1 pc.;
- tee e tala - 1 kg.
Mantsiboea:
- lioa tsa khoele tse phehiloeng - 200 g;
- salate ea tamati le likomkomere - 200 g.
Lijo tsa motšehare:
- nama ea kolobe e phehiloeng - 150 g;
- sauerkraut - 100 g.
Letsatsi la 4
Sehopotso:
- kefir - 1 khalase;
- li-cookie - 2-3 likarolo tse peli.
Mantsiboea:
- nama ea khomo e nang le bohobe - 150 g;
- salate e nang le meroho e mecha - 150 g.
Lijo tsa motšehare:
- salate e nang le meroho e mecha, oli ea meroho - 200 g.
Letsatsi la 5
Sehopotso:
- ntlo e tlaase ea mafura e nang le mafura - 100 g;
- tee e tala - 1 mug.
Mantsiboea:
- tlhapi e phehiloeng - 100 g;
- phala ea buckwheat e nang le oli ea meroho - 100 g.
Lijo tsa motšehare:
- khaba ea nama ea kolobe le lihoete - 100 g;
- khabeloa, tomate le litlama - 100 g.
Letsatsi la 6
Sehopotso:
- lebese la tlhaho - 1 khalase;
- Lipatlisiso tse 2-3. li-cookie.
Mantsiboea:
- lierekisi tse phehiloeng - 100 g;
- Beetroot e phehiloeng ka oli ea meroho - 100 g.
Lijo tsa motšehare:
- tlhapi e phehiloeng - 150 g;
- apple - 1 pc.
Letsatsi la 7
Sehopotso:
- lebese la tlhaho - 1 st.;
- di-cookie
Mantsiboea:
- bohobe bo phehiloeng - 100 g;
- salate ea meroho e mecha - 100 g.
Lijo tsa motšehare:
- meroho e phehiloeng ka nama moro - 250 g;
- bohobe bo bobe - sesepa se le seng.
Liprotheine lihlahisoa tsa thepa bakeng sa boima ba 'mele
A sebelisa liprotheine tsa motho, o ikutloa a nka nako e telele, kahoo a qoba ho lapa le ho ikutloa a sa phutholoha. Pele u lula fatše ka liprotheine tse jang tse batlang ho theola boima ba 'mele, u lokela ho hopola hore:
- lipapali tse mafolofolo li tla thusa ho finyella sephetho se potlakileng le se bohlokoa haholo, haholo-holo kaha liprotheine ke lisebelisoa tsa mohaho oa mesifa;
- ho ja lijo tsa mantsiboea ho tla fokotseha phello ea liprotheine tsa lijo, kahoo ho molemo ho ja ka nako e itseng letsatsi ka leng;
- lula holim'a protheine ea lijo bakeng sa tahlehelo ea boima ba 'mele ha ho bohlokoa ho feta libeke tse peli le ka makhetlo a fetang a mabeli ka selemo.
Maemong a mangata, basali ba fokolang boima ba 'mele oa protheine ba khotsofetse haholo ka phello. Makhoma a mpa a nkeloa sebaka ke mesifa e matlafetseng le e tiisitsoeng, eo ba e fumaneng ka ho ja le ho ikoetlisa. Ka lebaka la puso e thata, 'mele o utloa bohloko bo tebileng ,' me li-kilos tsa boima bo feteletseng lia tloha ka mokhoa o sa fetoheng. Ba batlang ho bona sephetho se setle, o tlameha ho khomarela ka thata meleng ea lijo.