Lijo Tse Nonneng Tse Molemo Tse Ntseng li Ntlafatsa Phaello ea Hao ea Protheine
Ha u lapile, na u khetha ho ja lijo tse nang le liprotheine? Lipatlisiso li bontšitse hore batho ba jang liprotheine tse ngata ho pholletsa le letsatsi ba na le katleho e kholo ea ho boima ho feta batho ba jang ka tlase. Kahoo ha u ntse u leka ho theola 'mele, ha ua lokela ho kenyelletsa liprotheine feela lijong tsa hau , empa hape ha u lokela ho itlosa lijo.
Bothata ke hore mefuta e mengata e phahameng ea protheine e hlaselang e boetse e phahame mafura, lik'halori le tsoekere.
Tse ling li etselitsoe baatlelete ba lekang ho theola boima ba 'mele' me li-snacks tse phahameng tsa protheine ha li phele hantle. Joale ke dieter ho etsa eng? Sebelisa lethathamo lena ho fumana lijo tse nang le lik'hilograma tse phetseng hantle, tse tlaase le liprotheine.
Bophelo bo botle, Bojo bo Potlakileng le Liprotheine
Haeba u ntse u le teng 'me u hloka ho ja ka potlako, ha ho hlokahale hore u ee sebakeng se khethehileng sa vithamine ea polokelo. U tla fumana li-snacks tse seng kae tsa bophelo bo botle, tse phahameng haholo lijong tsa hau tsa sebakeng sa heno kapa lebenkele la boiketlo. Sheba leha e le efe ea lintho tsena tse phetseng hantle, tse bonolo.
- Lehe le phehiloeng ka thata
- Sushi kapa sashimi
- Nama ea Likonyana
- Kase e bitsoang cottage cheese
- Ha e na mafura a mafura kapa a mafura a majoe a Greek (se-unsweetened se molemo ho qoba tsoekere e ekelitsoeng)
- Edamame
- Li-almond kapa walnuts (e nang le letsoho le lenyenyane feela)
- Lebese la Letlalo kapa ho hlahisa lebese la chocolate (e phahameng ka tsoekere)
- Peanut kapa botonate ea botoroane e nang le likarolo tse tlaase tsa lik'halori (tse kang Wasa) kapa lihlahisoa tsohle tsa lijo-thollo
- Salase ea li-quinoa ea lijo-thollo le litlhapi
U tla boela u fumane hore ho na le lireschorente tsa lijo tse potlakileng, tse kang Jusi ea lero, e etsang li-smoothies tse bonolo ho li tšoara le ho li tsamaea.
E-ba hlokolosi, leha ho le joalo, hobane lino tse ling li na le tsoekere e ngata ho feta liprotheine 'me li ka senya lijo tsa hau habonolo. Etsa bonnete ba hore u hlahlobe lintlha tsa phepo e nepahetseng pele o laela.
Packaged smoothies e ka ba bohobe bo nang le phepo e ntle, e loketseng le liprotheine, empa ela hloko ho hlahloba lebokose la Tlhahiso ea Nutrition pele u reka. Liprotheine tse ling tse entsoeng ka libotlolo li entsoe ka lero la litholoana ho ntlafatsa monate.
Sephetho sa qetello ke hore u fumana tsoekere e eketsehileng ntle le fiber le protheine e fokolang.
Mefuta e mengata ea li-protein e tlaase
Ka ho rera le ho reka mabenkeleng, u ka tlatsa sehatsetsi sa hau le ho ja lijo tse nang le protheine tse phetseng hantle. U ka ba ua etsa li-protein tse nang le lits'enyeho tse ling ho boloka chelete. Haeba o na le likhetho tse sa tšoaneng tsa li-protein tsa bohobe, li nolofalitsoe ho li tšoara ha u lapetse. Ka nako eo o tla ba le monyetla o monyenyane oa ho ea lijong tse haelloang ke limatlafatsi tse kang lichelete le di-cookie.
- Mefuta e Ts'oanehileng ea Lithapa tsa Penteaine tse ntle bakeng sa Dieters
- Liprotheine tse ntseng li e-na le boinotši ho lula Fridge ea hau
- Kamoo U ka Etsang Smoothie: Dos and Don'ts
- Mokhoa oa ho fokotsa lik'hilojule tse mahe a thata a phehiloeng
- Kamoo U ka Etsang Li-Bars tsa Protheine tsa Hao
- 24 Liprotheine tse hahiloeng ke Eggless High
- Liprotheine Tse Phetseng Hantle bakeng sa Bana
Qetellong, lula u hopotse hore le hoja liprotheine li thusa ho haha mesifa le ho matlafatsa metabolism ea hau , liprotheine tse ngata hase kamehla li molemo. Ja nama e nepahetseng ea lik'hilojule letsatsi ka leng le palo e nepahetseng ea protheine e le hore u theohe boima ba ' mele ' me u boloke lik'hilograma tse ntle ka ntle.
Lisebelisoa:
George A. Bray, MD; Steven R. Smith, MD; Liliane de Jonge, PhD; Hui Xie, PhD; Jennifer Rood, PhD; Corby K. Martin, PhD; Marlene Ka ho Fetisisa, PhD; Courtney Brock, MS, RD; Susan Mancuso, BSN, RN; Leanne M. Redman, PhD. "Phello ea liprotheine tsa lijo tse nang le boima ba 'mele, Matšeliso a Matla le' Mele oa Hao ha O ja." Journal ea American Medical Association 2012; 307 (1): 47-55.
Russell J de Souza, George A Bray, Vincent J Carey, Kevin D Hall, Meryl S LeBoff, Catherine M Loria, Nancy M Laranjo, Frank M Sacks, Steven R Smith "Liphello tsa 4 boima ba boima ba 'mele bo fapaneng le mafura, liprotheine, le lik'habohaedreite ka boima ba mafura, boima bo boima, lisele tsa visceral adipose le mafura a mafura: liphello tsa teko ea POUNDS LOST. " Journal of American Medical Clinic Nutrition January 18, 2012.
Andrea R. Josse, Stephanie A. Atkinson, Mark A. Tarnopolsky, Stuart M. Phillips. "Ho Nts'oa ha Lijo tsa Mafura le Liprotheine tse eketsehileng nakong ea tahlehelo ea boima ba 'mele ho ntlafatsa ho lahleheloa ke masapo le ho fokotseha ha batho ba bangata ho basali ba nang le menyetla e feteletseng ea boima ba' mele." Journal of Nutrition July 20, 2011.
Phillips SM, Zemel MB. "Phello ea liprotheine, lik'hemik'hale tsa lebese le matla a matla a ho ntlafatsa 'mele." PubMed.gov 2011; 69: 97-108.
Lisa A Te Morenga, Megan T Levers, Sheila M Williams, Rachel C Brown and Jim Mann. "Ho bapisa liprotheine tse phahameng le tse phahameng tsa boima ba 'mele-tahlehelo ea lijo ho basali ba nang le kotsing ea lefu lena la ts'oaetso: tlhahlobo e sa tloaelehang." Nutrition Journal April 2011.