Grams ea protheine ka likhoho, mahe, linaoa le tse ling
Na u batla ho netefatsa hore u ja protheine e lekaneng letsatsi ka leng? Haeba o tseba hore na o na le protheine e kae , joale o ka qala ho khetha lijo tse phahameng tsa protheine tse tla u fa molemo ka ho fetisisa. Ha u ntse u ka nahana hang ka nama ea khōhō, tlhapi le nama e khubelu e le mohloli oa liprotheine, u ka boela ua fumana liprotheine tse tsoang lihlahisoa tsa limela joalo ka linaoa le peo.
Sheba ka potlako Grams ea Protheine ho Meat, Chicken le Fish
Nonyana e 'ngoe kapa likhoho tse se nang letlalo li na le ligrama tse 7 tsa protheine ha li pheha, kapa ligrama tse 6 tsa protheine ka ounce bakeng sa likarolo tse lekantsoeng pele li pheha.
Litlhapi li na le ligrama tse 6 tsa protheine ka ho o pheha.
Lijo tse nang le li-protein tse lekanang le li-protein li na le tse ling tse lekanang le tse ling tse nyenyane tsa nama ea nama ea khomo, nama ea kolobe, likhoho tse se nang letlalo, tlhapi kapa tlhapi ea tlhapi, e fanang ka ligrama tse 7 tsa protheine. Tsena li kenyelletsa:
- 1 lehe
- 1/2 hang-hang linate kapa lipeo
- 1 tablespoon nut botoro
- 1/4 senoelo sa linaoa tse phehiloeng, lierekisi, kapa tofu
- 2 tablespoons hummus
Ka melao ena ea lesela le le leng kelellong, ke mona ho sheba lijo tse phahameng tsa protheine, le ligrama tsa protheine tse nang le mekhoa e tšoanang le mehato. U tla bona hore ba bang ba fapana le molao o tloaelehileng oa motona.
Khoho le Turkey
Khoho le Turkey ke mehloli e metle ea protheine, haholo-holo haeba u na le likarolo tse se nang letho. Karolo ea 4-ounce ea khoho kapa Turkey e ka lekanngoa le boholo ba likarete mme e fana ka ligrama tse 35 tsa protheine. Hang ha u phehiloe, u ka thabela khoho e batang kapa ea chesang, e le karolo ea salate, ka sandwich, ka boeona kapa lijana tse ling. Ho ka ba molemo ho hlahloba lethathamo la liprotheine tse nang le likarolo tse fapaneng tsa khōhō.
- Lebese la Chicken (li-ounise tse 3,5): 30 dikgerama tsa protheine
- Khoma ea khoho (boholo ba boholo): 10 dikgerama tsa protheine
- Khoho ea likhoho: 11 dikgerama tsa protheine
- Phiko ea khōhō: ligrama tse 6 tsa protheine
- Khoho ea nama, pheha (li-ounces tse 4): 35 dikgerama tsa protheine
- Letlalo la Turkey, le halikiloeng (li-ounces tse 4): 34 dikgerama tsa protheine
- Turkey nama ea mafura a lesea, slice e le 'ngoe (0,7 ounces): 3.6 dikgerama
Khomo ea nama
Boholo ba ho khaola ha nama ho na le ligrama tse 7 tsa protheine ka ounce. Ha ho hlokahale hore o je nama e kholo ea nama ea likhomo kapa tse ling tse ngata tsa protheine. Hamburger e tloaelehileng ea lik'hilograma tse likete e ka fana ka boholo ba liprotheine tsa hau bakeng sa letsatsi ka tsela e latelang:
- Boholo ba ho khaola ha nama: Ke ligrama tse 7 tsa protheine ka ounce
- Sebaka sa hamburger (lik'hilograma tse 4 kapa 1/4 lik'hilograma): 28 dikgerama tsa protheine
- Steak (li-ounise tse 6): 42 grams ea protheine
Litlhapi
Litlhapi le li-shellfish ke mehloli e ntle ea liprotheine, e leng hore litso tsa lefats'e ka bophara li itšetlehile ka ho ja liprotheine tsa tsona. Litlhapi tse mafura tse kang saalmon, tuna, mackerel le sardine li fana ka omega-3 fatty acids e molemo . Leha ho le joalo, bana le basali ba nang le bokhachane kapa ba rerang ho ima ba hloka ho khetha lijong tse tsoang leoatleng tse nang le lik'hemik'hale tse ngata tsa mercury .
- Litlhapi tse ngata tsa tlhapi kapa li-steak li ka bang ligrama tse 22 tsa protheine bakeng sa ligrama tse 100 tsa tlhapi e phehiloeng, kapa ligrama tse 6 ka 'ngoe
- Shrimp (3-ounce e sebeletsang): ligrama tse 18 tsa protheine
- Tuna (li-6-ounce e ka khoneha): 40 dikgerama tsa protheine
Fariki
Nama ea kolobe e ka ba kenyelletso e thabisang ho lijo tsa hau 'me e na le liprotheine tse lekaneng le likhoho le likhoho. O tla batla ho batla ho fokotseha hamonate. Lihlahisoa tsa nama tsa nama tsa nama li na le letsoai le tsoekere e ngata ho feta tseo u ka li batlang ha u ja.
- Pork chop (boholo ba boholo): 22 dikgerama tsa protheine
- Nama ea kolobe e lutse kapa e nyenyane (ligrama tse 4): 29 dikgerama tsa protheine
- Ham (3-ounce serving): 19 dikgerama tsa protheine
- Pork ea kolobe (1 ounce e tala): 5 dikgerama
- Pork ea kolobe (di-ounces tse phehiloeng): 22 grama ea protheine
- Bacon (sekhahla 1): 3 dikgerama tsa protheine
- Bacon ea mofuta oa Canada kapa bacon ea morao (sekhahla se 1): 5 ho ea ho 6 dikgerama
Mahe le Dae
Tsena li hlahisa lihlahisoa tsa liphoofolo tse nang le liprotheine tse ngata. U ka fumana lihlahisoa tsa lebese tse fokolang mafura haeba u batla ho li qoba. Le ha ho sa loketse ho ja lijo tsa vegan, limela tse ling li lumella lebese le mahe 'me li ka li sebelisa e le liprotheine.
- Mahe (a maholo): 6 grams a protheine
- Lebese (1 senoelo): 8 dikgerama tsa protheine
- Chisi ea Cottage (1/2 senoelo): ligrama tse 15 tsa protheine
- Koti (1 senoelo): Hangata ligrama tse 8 ho ea ho tse 12 (hlahloba lengolo)
- Lijo tse bonolo tse kang Mozzarella, Brie, Camembert (1 ounce): ligrama tse 6 tsa protheine
- Lijo tse lekaneng tse kang Cheddar, Swiss (1 ounce): liprotheine tse 7 kapa tse 8
- Lijo tse thata tse kang Parmesan (1 ounce): ligrama tse 10 tsa protheine
Linaoa (ho kenyelletsa Soy)
Likhooa ke mohloli o tloaelehileng oa protheine bakeng sa lijo tsa vegan le tsa meroho . Li fokotsehile ho tse ling tse bohlokoa tsa amino acid ho feta lijo tsa liprotheine tsa liphoofolo, empa haeba u ja lijo tse nang le mefuta e fapa-fapaneng ea limela, ha ho bonahale eka u na le bothata leha e le efe.
- Tofu (1/2 senoelo): ligrama tse 20 tsa protheine
- Tofu (1 ounce): 2.3 dikgerama tsa protheine
- Lebese la Soy (senoelo sa 1): 6 ho ea ho 10 grams ea protheine
- Likhooa tse ngata tse kang batsho, pinto, lentile, joalo-joalo (1/2 senoelo se phehiloeng): 7 ho ea ho 10 grams ea protheine
- Li-soya (1/2 senoelo se phehiloeng): 14 dikgerama tsa protheine
- Khaba e arohaneng (1/2 senoelo pheha): 8 dikgerama tsa protheine
Linate le peo
Joaloka linaoa, linate le lipeo li na le liprotheine tse ngata 'me li ka matlafatsa li-vegan kapa lijo tsa meroho. Hlokomela hore chelete e hlokahalang bakeng sa ho fana ka protheine e lekanang le e fokolang bakeng sa linate le lipeo ho feta bakeng sa linaoa. Ntle le liprotheine, linate tse ngata le lipeo li fana ka mafura a polyunsaturated, fiber, diminerale (tse kang magnesium le calcium), le li-phytonutrients.
- Peanut butter (2 tablespoons): 8 dikgerama tsa protheine
- Lialmonde (1/4 senoelo): 8 dikgerama tsa protheine
- Mekhabiso (1/4 senoelo): 9 grams ea protheine
- Likhohla (1/4 senoelo): 5 grams protheine
- Li-pecans (1/4 senoelo): 2,5 dikgerama tsa protheine
- Peō ea soneblomo (1/4 senoelo): 6 grama ea protheine
- Peō ea mokopu (1/4 senoelo): 8 dikgerama tsa protheine
- Peō ea lithane (1/4 senoelo): 8 dikgerama tsa protheine
Protein Powders
Palo ea liprotheine le lik'habohaedreite ka phofo ea protheine e fapana ho ea ka mohloli oa phofo, ka hona o tla hloka ho bala lengolo. Mafura a protheine a ka etsoa ho tloha ho whey (lebese) protheine, lehe, soya, raese, lierekisi le mehloli e meng. Mefuta e mengata ea protheine ea phofo e rekisoa ho baetsi ba 'mele le baatlelete. Etsa bonnete ba hore o hlahlobe mangolo mme u qobe lisebelisoa leha e le life tse sa batleheng.
Lentsoe le Tsoang ho
Lihlahisoa tse phahameng tsa liprotheine li kenyelletsa tse ling tsa litšenyehelo tse theko e boima ka ho fetisisa tsa nama le litlhapi hammoho le khetho e ntle ea chelete ea linaoa, ea khoho le ea tuna e nang le makotikoting. Leka lijo tse ngata tsa protheine 'me u fumane litsela tse ngata tseo u ka li thabelang.
> Mehloli:
> Bohle ka Protheine ea Lijo tsa Liprotheine. Khetha MyPlate. https://www.choosemyplate.gov/protein-foods.
> USDA Lihlahisoa tsa Lijo tsa Boitsebiso. USDA. https://ndb.nal.usda.gov/ndb/.