Ke mothetsi ea kholo ea ho ja liprotheine tse ngata. Ke limatlafatsi tsa bohlokoa bakeng sa 'mele ea rona, hape e boetse e le monate oa ho lapa tlala. Leha ho le joalo, steak le burgers hase tsona feela tse khethollang.
Ke Hobane'ng ha Liprotheine e le Tsa Bohlokoa?
Liprotheine ke ntho e bohlokoa haholo , 'me e fumanoa lijong tse ngata tse phetseng hantle le tse monate. Batho ba bangata ba tseba hore nama ke protheine, empa liprotheine tse ling li ka 'na tsa u makatsa.
Haeba u utloile lentsoe "protheine e feletseng" (e nang le li-amino acid tse robong tseo 'mele ea rona e li hlokang)' me li amehile ka hore tse ling tsa mehloli ena li ka 'na tsa se ke tsa phethoa, u se ke ua tšaba! Haeba u kenyelletsa li-proteine tse fapaneng tse sa phetheheng lijong tsa hau, u ka 'na ua fumana li-aminos tsohle tseo u li hlokang. Tse ling tsa li-protheine tsa ka tseo ke li ratang haholo tseo e seng tsa nama.
1. Yogurt ea Segerike
Kojoe e ne e se mohlaleli oa linaleli ka liprotheine tsa sehlopha ho fihlela mokotla oa Greece o kena papaling eo. Sebaka sena sa yogurt se fapane ka tsela e fapaneng le ea yogurt ea kamehla, kahoo e boloka liprotheine tse eketsehileng le tsoekere e nyenyane. Ho feta moo, e na le ts'ebetso e feteletseng. Lebala le thata la yogurt le na le ligrama tse 24 tsa protheine ka senoelo. E khahleha! U ipotsa hore na u ka thabela lijo tsee tsa mohlolo joang? Zazzle it up !
Hape bakeng sa sekotlolo se bonolo sa hoseng seo u tla se fupella, sheba sena. E etsa ka nkho haeba u batla ho e nka.
Peach Mango Bowl
Kakaretso eohle: lik'hilojule tse 323, 7.5g mafura (0.5g a lula fatše), sodium ea 124mg, li-carb tse 53g, fiber ea 12.5g, tsoekere ea 32g, protheine ea 23,5g
1. Sejana se sephara, kopanya li-ounces tse 6 (hoo e ka bang 2/3 senoelo) sephaka sa oli se se nang mafura, 1 se-calorie sweetener paketete (e kang Truvia), le dashnamone.
2. Koti e ka hodimo e nang le kopi e 1 e entsoeng ka peach le 1/2 senoelo se entsoeng ka mangoe (e ncha kapa e thawed ho tloha serame), e lateloa ke 1/4 senoelo se phahameng-fiber bran cereal, le li-ounces tse 2 (tse 2) tsa pistachios tse khethiloeng.
2. linaoa
Lioaoa, linaoa, li ntle bakeng sa pelo ea hau, haeba li na le protheine, ho ja linaoa ke bohlale! Linaoa tse ntšo, linaoa tsa liphio le linaoa tsa pinto ke mehloli eohle e ntle ea protheine, e nang le lik'hilograma tse 12,5 ka senoelo. Li kenyeletse li saleng, li-scrambles tsa mahe, le li-veggies tse chesang. Bonus: Ba loketse ho lahleheloa ke boima ba 'mele !
3. (Green) Soybeans
Morena oa linaoa le ho feta ke soya. Ho fapana le linaoa tse ling, ke protheine e feletseng! Li-soya tse tala tse tsoetseng pele li na le ligrama tse 22 tsa protheine ka senoelo, mme edamame e tala e na le ligrama tse 33 ka kopi. Ba etsa mokotla o motle, mme edamame ke ntho ea pele eo nka e laelang ha ke tsoa ho sushi (e leng hangata!). Ke e 'ngoe ea li- doshi tsa ka!
4. lentile
Mohloli o mong oa liprotheine o matla haholo ke lentil e matla. Lentile e latsoa haholo ebile e na le matlo a matla a phepo. Senoelo se le seng se phehiloeng se na le ligrama tse 18 tsa protheine. Feela joaloka linaoa, li ka jeoa li le mong, li entsoe ka li-dips , li kopantsoe le likhoho kapa tlhapi, li kenngoe ka litapole , li kenngoa lijong tsa sopho , ebe li lahleloa ka li-veggies kapa raese. E le hore u be bonolo, u ka li reka li se li lokiselitsoe. Ke rata ba tsoang ho Trader Joe's !
5. Mehla Litlhapi: Tofu, Seitan & Tempeh
Mohlomong u tseba ka tofu, empa haeba ha u e-s'o utloe ka seitan le tempeh, u ntse u le sieo.
Tsena tsohle li na le tekanyo e ntle ea protheine; seitan e na le e kholo ka ho fetisisa, e nang le ligrama tse 18 ka karolo ea 3-ounce. Seiten ke gluten ea koro e nang le phoka e kopaneng. Tempeh ke sehlahisoa sa soy (joaloka tofu). E fapane le tofu ka hore e belisoa ebile e monate haholoanyane, 'me e e-na le botsoako bo fokolang. Leka bona kaofela 'me u khethe seo u se ratang. Ke kopa e bonolo e entsoeng ka tofu, empa u ikutloe u lokolohile ho fetola ho e 'ngoe ea tse ling!
Turbo Tofu Khothaletsa-Fry
1 / 4th recipe (lik'hilograma tse 1 1/3): lik'hilojule tse 189, 6.5g mafura (0.5g a lula fatše), 768mg sodium, 16.5g carbs, 4g fiber, tsoekere e 7g, protheine ea 13g
1. Etsa sephutheloana sa li-12-ounce tsa mokhoa oa li-block ho feta tofu, 'me u li behe holim'a metsi a omileng, ka mahlakoreng a mabeli ka ho le letšehali le ka ho le letona.
Ka bophara e arotsoe likarolo tse 1/2-inch-wide. Ho khaola sekhechana ka seng ka likarolo tse 4 tse nyane.
2. Ho etsa moriana, ka sekotlolo sa boipheliso, kopanya litepisi tse 2 tse fokotsitsoeng-sodium / lite soy sauce, 2 tablespoons oyster sauce, 2 teaspoon cornstarch, teaspoon e 1 sesame oli, ginger ea ginger le dash ea bofubelu bo bofubelu. Whisk ho fihlela cornstarch e qhibilihile.
3. Tlisetsa skillet sprayed ka mocheso o se nang motlakase ho mocheso o phahameng. Eketsa tofu 'me u fafatse 1/8 teaspoon letsoai. Pheha ho fihlela o le putsoa ka khauta, hoo e ka bang metsotso e 6, ka bonolo ho phallela ho sola e soly. Fetisetsa sekotlolo se seholo, 'me u koahelle hore u futhumetse.
4. Eketsa lisebelisoa tse latelang ho skillet: likopi tse 4 tsa meroho e nang le mefuta e mongobo, likopi tse 3 tse nang le mouoane oa broccoli, le 1/2 teaspoon e entsoeng ka konofolo. Koahela 'me u phehe ho fihlela ho bata, hoo e ka bang metsotso e 5.
5. Fana ka motsoako oa sauce moferefere 'me u kenyelle ho skillet, hammoho le tofu. Pheha 'me u hlohlelletse ho fihlela mongobo o lemeletse hanyenyane' me tofu e chesa, hoo e ka bang metsotso e meraro.
6. Mahe
O fumana ligrama tse 6 tsa protheine e tsoang leheng le le leng feela le leholo! Mahlooa a mahe a na le protheine e ngata ho feta yolk, 'me hangata ke tlōla li-yolks ho boloka lik'hilojule. E-ba le mahe lijo tsa hoseng ho ipoloka u khotsofetse ho fihlela motšehare. Ke protheine e sebetsang ho uena! Lihe li ka ba tsa bohlokoa haeba u leka ho theola boima ba 'mele , kahoo u se ke ua ba le boqhetseke le bona? Ka holim'a sejana sa spinach le feta oatmeal se nang le se seng, kapa se li kopanya le li-veggies bakeng sa ho hlajoa ha bonolo Mexico .
Bakeng sa lirepepe tse se nang molato, lijo tse fumanoang, lits'ebeletso tsa maqheka, le ho feta, ngolisa mahala mahala ea imeile kapa u etela Hungry Girl!