Ho qoba mahe a lijo tsa hau ho ka 'na ha e-ba bonolo ho khetha lijo, empa ha ho hlokahale. Haeba u na le lithibelo ho mahe, ua tseba hore li-protheine tse ling tse ka u thusang li ka thusa ho iphelisa le ho li boloka li phetse hantle. Lijo tse phoroselang ke karolo ea bohlokoa ea phepo e nepahetseng bakeng sa batho ba bangata, bana le batho ba baholo ka ho tšoanang. Ha e le hantle, lipatlisiso li bonts'a hore ho ja bohobe bo bobe bo kenyang mohloli oa protheine ho tla u thusa hore u lule u khotsofetse ebile u se na monyetla oa ho ja lijo hamorao.
Ho fumana lijo tse hlabosang ntle le mahe a nang le phepo, tse monate le tse bonolo ho li etsa hase kamehla li leng bonolo-ho fihlela joale. 'Me, haeba u shebeletse lik'hilojule tsa hau, hantle, u shebile lik'halori tsa hau. Ha u batle ho ja bohobe ba letsatsi le leng le le leng ho senya tekanyetso ea khalori ea hau. 'Me, haeba u tšoana le' na, u batla hore lijo tsa hau li se ke tsa eketsa phepo e nepahetseng letsatsing la hao, eseng feela lik'hilojule tse nang le limatlafatsi tse fokolang.
Ke na le li-co-free-protein tse 24 tse nang le liprotheine, tse sa sebeliseng mahe tse lumellanang le sekoloto sena: se nang le bophelo bo botle, bo nang le limatlafatsi, bo khotsofatsang, bo tletseng mefuta e fapa-fapaneng le sa mahala. Ke thathamisitse lintho tsa protheine bakeng sa mong le e mong. U se ke ua lebala ho hlahloba likhopolo tsena bakeng sa lijo tsa hoseng tsa protheine hape.
24 Ho E-ja Matsoho a Mahe
- Ho halikiloe linaoa tsa garbanzo : Hlatsoa le ho hlatsoa li-linala tse 15 tsa linaoa tsa garbanzo; pat o omme. Ho chesa ka 400 F ka metsotso e 30-40 kapa ho fihlela ho sootho le crispy. Fafatsa ka letsoai leoatleng. Liprotheine (ka senoelo): 18 dikgerama.
- Turkey Jerky le Pretzel Twists : likotoana tse peli tsa phoofolo ea nama ea likhomo le 1 ounce (hoo e ka bang 17 pretzels) ea pretzels e sotha. Protheine: 18 dikgerama.
- Cheese Cube Meroho Medley : li-cubes tse 4 tsa li-cheese le mefuta e fapa-fapaneng ea litlhapi tse kang litamati tsa morara, likhaekere tsa likomkomere le lihoete tsa bana (likopi tse 2 ka kakaretso) li tla u fa ligrama tse 16 tsa protheine.
- Vanilla Greek Yogurt le Blackberries : Yogurt ea Greece ke phaene e ngata ea maphete; sesebelisoa se ka holimo ho 6-ounce se nang le senoelo sa ½ sa liberberries (kapa melee e meng eo u e ratang joaloka fragola kapa raspberry). Protheine: 15 dikgerama.
- Skyr (yogurt ea Icelandic) le Granola : "Yogurt" ena e tšoana le yogurt ea Greece empa e na le liprotheine tse ngata ka ho fetisisa; protheine e thehiloe setshelong sa 5-ounce. Susumelletsa likhaba tse 2 tsa granola eo ue ratang haholo. Protheine: 14-16 dikgerama.
- String Cheese le Melon cubes : 2 Cheese ea string ea mozzarella le kopi e 1 ea melon (cantaloupe, honeydew, kapa mahapu). Protheine: 14 dikgerama.
- Mozzarella Cheese Quesadilla : Hasanya 1/2 senoelo sa chezza mozzarella e khabisitsoeng holim'a tortilla e boima ba 8-inch; mocheso ka microwave 'me u kene selikalikoe le halofo. Protheine: 14 dikgerama.
- Cheese ea Cottage e nang le Blueberries le Muesli : Senoelo se ka hodimo sa ½ sa kottage chisi e nang le senoelo sa ½ sa blueberries le tablespoons tse 2 tsa muesli. Protheine: 14 dikgerama.
- Li-Roll-up tsa Deli Meat le Cheese : Ho bokella ntho e 'ngoe le e' ngoe ea nama le cheese e entsoeng ka lesela le nang le li-tubes. Protheine: 14 dikgerama.
- Letsoai la Shrimp le Cocktail : Lithako tse 6 tsa Munch tsa licheso tse phehiloeng le tse hahiloeng le likhaba tse tharo tsa moriri oa mantle. Protheine: 14 dikgerama.
- Edamame : Noa senoelo se seng sa limela tse phahameng tsa fiber ka pod; Ho li ja ho nka nako e telele ha li phuthetsoe ka khetla ea tsona. Protheine: 12 dikgerama.
- Li-koana le Li-Chocolate Tse Ntle-Nete : Kopanya ¼ senoelo sa likotlolo tse nang le litepisi tse 2 tsa tsokolate. Protheine: 9 dikgerama.
- Lebese la Sopupa Soy Smoothie : Koahela 1 senoelo sa lebese la soy le senoelo sa ¼ sa puree ea mokopu le leqhoa. E le ho e hloekisa, eketsa shinamone le nutmeg. Protheine: ligrama tse 8.
- Butter Butle ka Rye Toast : Hasanya kopi e 1 ea botoro ea cashew ka selase se le seng sa bohobe ba rye bo bohobe. Protheine: ligrama tse 8.
- Li-Feta Cheese le Mehloaare ea Kalamata : Cube ka li-ounces tse 2 tsa feta cheese le ho e kopanya le lihloaare tse 6 tsa Kalamata. Protheine: ligrama tse 8.
- Black Bean Salsa le Whole Grain Tortilla Chips : Sebeletsa senoelo sa ¼ sa salsa le li-chips (tse ka bang 10). Protheine: ligrama tse 7.
- Botoro ea Peanut le Celery : Hasanya likhaba tse 2 tsa peanut butter litlamong tse 2-3 tsa celery. Protheine: ligrama tse 7.
- Almond Butter ka Rice Cakes : Abela likhaba tse 2 tsa botoro ea almonde holim'a mahobe a mabeli a raese e kholo. Protheine: ligrama tse 7.
- Banana Nut Soy Yogurt Lefahleho : Nka senoelo sa ½ sopho e entsoeng ka motsoako oa soya 'me u se lule ka likarolo tse tsoang ho ½ banana le likhaba tse 2 tsa walnuts. Protheine: ligrama tse 6.
- Litholoana Smoothie : Eketsa 1 senoelo sa litholoana tse tsoakiloeng ka serame, lebese la senoelo sa ½ le senoelo sa ¼ sa yogurt ea motsoako le ho kopanya holimo. Protheine: ligrama tse 6.
- Li-Nuts tse tsoekere : E-ba le letsoho le nang le seatla se bulehileng (senoelo se ka bang ¼). Protheine: ligrama tse 6.
- Li-Almond tse Mafura le Melao ea Apple : Bala manamondi a 25 le selae ka apole e mahareng. Protheine: ligrama tse 6.
- Li-cash and Cherries tse omisitsoeng : Kopanya 1 ounce ea cashews (hoo e ka bang xx) le likhaba tse 2 tsa cherry e omisitsoeng. Protheine: 5 dikgerama.
- Hummus le liropole li-slots : Likhaba tse peli feela tsa liprotheine tse phahameng, tse nang le fiber tse phahameng tse kopantsoeng le senoelo sa ½ sa lihoete li u fa 5 dikgerama tsa protheine.
Lithuso: USDA Nutrient Database