Ho etsa li-protheine tse nepahetseng haholoanyane ka mafura a tsamaeang le liprotheine le mekhoa ea ho itokisa ho feta ea liprotheine. Batla mehloli ea liprotheine tse fokolang ka mafura a mangata, tse seng kae ho feta mono le mafura a saaturated, le ho itokisetsa ka litsela tse nepahetseng.
Setlolo sa tlhapi se ajoang ka lemon le lialmonde ke mohlala oa khetho e nepahetseng ea protheine.
Ho chesa lesapo la khoho le ho li tšela ka salsa e ne e tla boela e be mohlala o mong o motle. Sebaka sa porterhouse steak se tletse liprotheine le litlolo tse monate, empa ha li na bophelo bo botle joaloka likhoho kapa litlhapi ka lebaka la lihlahisoa tsohle tse tletseng ka tloaelo tse fumanehang ka nama e khubelu.
Bakeng sa batho ba bangata, ke khopolo e ntle ho fokotsa ho sebelisoa ha nama e khubelu ka lijo tse seng kae feela beke le beke. Lijo tse entsoeng, tse kang lijo tsa motšehare, li na le mehloli e fokolang ea liprotheine, hobane mafura le metsoako e sebelisetsoang ho li etsa li amana le kankere, 'me batho ba bang ba boetse ba tšoenyeha ka hotdog le li-tumor tsa boko.
Ha e le hantle, litlhapi le likhoho li ka 'na tsa se ke tsa lula li phetse hantle. Litlhapi tse halikiloeng kapa likhoho tse halikiloeng le tse halikiloeng ha li na liprotheine tse ntle hobane mofuta ona oa ho pheha o eketsa mafura a seng makae le lik'hilojule tse eketsehileng.
Lijo li ka phehoa ka grill. Mokhoa ona oa ho pheha o ka ba o phetseng bophelo bo botle hafeela u ntse u hlokometse hore u se ke ua ja nama. Sebelisa mocheso o sa tobang 'me u khethe likarolo tsa nama e tlaase mafura ho thibela ho kopana.
Li-protheine tse ling tse phetseng hantle li akarelletsa limela, linate le lipeo. Meroho le lijo-thollo li boetse li na le liprotheine. Lihlahisoa tsena tsa limela li na le mafura a polyunsaturated , a mang a tsona a thusang bophelo ba hau. U tla ithuta ho eketsehileng ka mefuta e sa tšoaneng ea mafura lithutong tse peli tse latelang.
U na le Protheine E kae?
Haeba o hloka lik'hilojule tse 2 000 ka letsatsi, joale lik'hilojule tse ka bang 300 ho isa ho tse 400 li lokela ho tsoa liprotheine.
Grama e le 'ngoe ea protheine e na le lik'hilojule tse' nè, e leng se bolelang hore o tla hloka ligrama tse 100 tsa protheine letsatsi ka leng. E le 'ngoe ea protheine e ka bang ligrama tse 28, kahoo o hloka li-ounces tse' nè tsa protheine letsatsi ka leng. Senoelo se seng sa nama ea nama ea khoho e entsoeng ka mafura e na le ligrama tse 45 tsa protheine kapa li-ounces tse ka tlaase ho tse peli. Li-ounces tse tharo tsa tuna li na le ligrama tse 20 tsa protheine kapa hoo e ka bang karolo ea bobeli ho boraro ea liprotheine.
Joale u etsa joang hore e be palo e nepahetseng ea likarolo ? Hangata ho ja nama e ka bang li-ounces tse tharo, kapa hoo e ka bang boholo ba maraka a likarete, 'me e na le likarolo tse 20 tsa liprotheine. Senoelo se seng sa lebese le tlaase ka mafura se na le ligrama tse robeli tsa protheine. Lialmonde tse leshome le metso e 'meli li na le ligrama tse tharo tsa protheine.
Li-Vegetarians le Liprotheine Tse sa Tšoanelehang
Liprotheine tse feletseng li na le li-amino acid tse hlokahalang, 'me liprotheine tse sa phethoang li haelloa ke e le' ngoe kapa tse ngata tsa amino acid e hlokahalang. Liprotheine tse hlahang liphoofolong li na le li-amino acid tse hlokahalang, empa liprotheine tse tsoang mehloling ea limela ha li etse joalo. Sena se bolela hore lijo tse itšetlehileng ka protheine ea dimela li hloka mefuta e nepahetseng ea liprotheine ho fumana tse ngata tsa amino acid e hlokahalang.
Batho ba jang nama hangata, lebese le mahe ha ho hlokahale hore ba amehe ka ho kopanya liprotheine ho tloha nama, mahe, litlhapi, likhoho le lihlahisoa tsa lebese kaofela li na le liprotheine tse feletseng.
Li-Vegetarians le vegans li ka khetha liprotheine tse tlatsanang ho fumana li-amino acid tse hlokahalang.
Ka mohlala, lijo-thollo li le tlase haholo ho amino acid lysine, empa limela li na le lysine tse ngata, kahoo lithollo le limela li nkoa li tlatsana. Ha u ja lijo-thollo le limela tsa motšehare motšehare, u tla ja lysine eo ue hlokang.
Mona ho na le likarolo tse ling tsa liprotheine tsa limela tse tlatsanang. Ha ba hloke ho kopanngoa nakong ea lijo tsohle hafeela u fumana liprotheine tse sa tšoaneng letsatsi ka leng:
- Lihlahisoa hammoho le limela. Leka linaoa tse ntšo le raese.
- Linate le lipeo hammoho le limela. Sopho ea lentile le tšebeletso ea lialmonde ka lehlakoreng le leng.
- Semela le limela. Leka linaoa ka har'a tortilla ea poone.
Ho na le lintho tse ngata tse ka khonehang.
- Leka lijo-thollo tsa lijo-thollo tsa lijo-thollo tse nang le lierekisi, lialmonde le Vegan e nyenyane e bitsoang Alfredo Sauce.
- Toast eohle ea koro e nang le pere ea peanut e tla u fa protheine e feletseng.
- Sopho e entsoeng ka Bean le li-crackers tse tletseng lijo-thollo.
- Li-tortilla tsa poone ka ho qeta linaoa le raese.
Lijo tse hlahisang limela kapa li-vegan tse kenyelletsang limela, lijo-thollo , linate le lipeo li tla fana ka li-amino acid tse hlokahalang. Proteine ea Soy ke protheine e feletseng, 'me ho ja soy ho tla u fa li-amino acid tse hlokahalang.
Mohloli
Lefapha la Temo la United States, Khetha Plate ea ka. "Bohle ka Lihlopha tsa Lijo tsa Protheine." http://www.choosemyplate.gov/protein-foods.