Kaha bana ba fumana likarolo tse ntle tsa lik'hilojule tsa bona le phepo e nepahetseng ho tloha-lijo-thollo tsa lijo, ba itokiselitse ka li-protein tse nang le phepo e nepahetseng bakeng sa bana ba hau. Liprotheine ke tsa bohlokoa bakeng sa khōlo 'me e boetse e tlatsa, kahoo lik'hilojule tsa eona li etsa mosebetsi oa bobeli (' me li tla u fa metsotso e 'maloa e eketsehileng pele bana ba botsa lijo tsa bona tse latelang).
Liprotheine ke karolo ea bohlokoa ea mohaho.
Lisele tsohle tsa rona le boholo ba metsi a rona a 'mele li na le protheine. 'Mele o sebelisa protheine ho lokisa lisele le ho etsa tse ncha. Kahoo, re lokela ho tlatsa liprotheine tsa rona kamehla ka lijo. Sena ke sa bohlokoa haholo bongoaneng, bocha, le bokhachane ha 'mele o sebetsa ka thata ho hōlisa matla le bophelo bo botle.
Liprotheine li entsoe ka 22 li-amino acid tse fapaneng. Mele ea rona e ka hlahisa hoo e batlang e le halofo ea tsona (13 amino acid). Tse ling kaofela, re tlameha ho fumana lijo. Li-amino acid tse bohlokoa li fumanoa liprotheine tsa liphoofolo, tse kang nama, mahe le lihlahisoa tsa lebese (tse bitsoang liprotheine tse feletseng). Li-Vegetarians kapa vegans li ka li fumana ka ho kopanya liprotheine tse peli kapa tse ngata tse sa phethehang ho tloha mehloling ea limela: linaoa, lierekisi, linate, lipeo le lijo-thollo. Li-soya ke tsona tse ikhethang-ke liprotheine tse feletseng tse thehiloeng semeleng.
26 Likhopolo tsa liprotheine tse nang le bophelo bo botle bakeng sa bana
Leka tse ling tsa likhetho tsena, empa u shebe ka letsoai le mafura lijong tse ling tse phahameng tsa protheine.
Ka bobeli li loketse (esita le li hlokahala) ka chelete e nyane, empa ha u batle ho e fetela.
- li-fatse tsa cheese (lithupa, li-cubes, li-slices, li-round)
- lebese le tlaase le tsoekere e tlaase
- sliced ka Turkey, ham, kapa nama ea nama ea nama
- manoso a turkey, meatballs, kapa lintja tse chesang
- jerky, salami, kapa pepperoni (turkey liphetolelo e ka 'na ea e-ba mafura a fokolang, empa e phahame ka letsoai)
- mahe a phehiloeng ka thata
- linate
- peo (mokopu, soneblomo)
- pere ea peanut le li-nutter tse ling
- tranelate cheese
- hummus kapa likokoanyana tse ling
- yogurt (mefuta e meng ea Segerike e na le protheine e eketsehileng)
- tofu
- edamame (li-soya kaofela)
- kase e bitsoang cottage cheese
- li-chickpeas tse halikiloeng
- li-crackers kapa lips tse matlafalitsoeng ka protheine, kapa lihlahisoa tse entsoeng ka protheine ea phofo (ho lula e le mahahapa hangata e phetse hantle)
Ho thoe'ng ka Lijo Tsa Protheine?
U bona lipapali tsa protheine bakeng sa baatlelete, basali, esita le haholo-holo bakeng sa bana. Ka kakaretso, tsena ha li hlokahale, hobane Maamerika a mangata, bacha le ba baholo, ba fumana liprotheine tse ngata lijong tsa bona. Haeba u le phomolong 'me u hloka ho ja lijo, protheine e ka' na ea e-ba e loketseng hobane hangata e na le tsoekere e fokolang ho feta, e re, mekoallo ea granola kapa mekoallo ea lijo-thollo.
Empa li-protein li ntse li ka ba le lik'hilojule tse ngata, haholo-holo haeba li etselitsoe ho bapalami ba baholo. Esita le bana le bacha ba sebelisang ho hongata ho ka ba molemo ho fumana liprotheine tsa bona ho tsoa mehloling e meng ea lijo, joaloka lijo tse jang ka holimo le lijong, lihlahisoa tsa lebese, litlhapi le lihlahisoa tsa lebese tse tlaase.