Ho ea ka litsebi tsa indasteri ea lijo, 2018 ke selemo sa ho ja mefuta eohle ea lijo tse thehiloeng limela. Lijo tsa limela tse phahameng liprotheine ke tse ling tsa lintho tse batliloeng ka ho fetisisa le tse ling hape li etsahetse e le sehlopha se sa utloisisoang haholo. Ho bonolo ho feta kamoo o ka nahanang kateng ho fumana lijo tsena tse ratoang tse ngata tsa protheine ho ja lijo tsa letsatsi le letsatsi tsa lelapa. Tse ling tsa lijo tse matlafatsang tse ngata tsa protheine, tse hōlileng ho tloha limela.
Protheine 101
Sheba li-amino acid libukeng leha e le life tsa biology 'me u tla fumana hore ke liprotheine. Ho sa tsotellehe tlhaloso ea bona ea boikokobetso, li-amino acids ke karolo ea bohlokoa ea bophelo bo botle. Li-acid tsa amino le melemo ea bona ea bophelo bo botle e fetohile mantsoe a phepo ea phepo e nepahetseng empa saense e ka morao ho eona e ntse e ferekanya ho ba bangata.
Ha re ja lijo tse nang le liprotheine tse ngata, li senyeha kahare ho li-amino acid components. Lijo tse fapaneng li na le li-amino acid tse fapaneng. Ho na le li-amino acid tse mashome a mabeli 'me hang ha li kena' meleng, lia ts'ebetsoa 'me li hlophiselitsoe hape ho etsa mesebetsi e' maloa ea bohlokoa ho kenyeletsa ho etsa mesifa ea mesifa, e lumellang hore ho be le pheko ea metsi, sesole sa 'mele le tlhahiso ea enzyme.
Ha u etsa qeto ea hore na lijo tse nang le protheine tse jeoang ke life, sepheo ke ho ja lintho tsohle tsa mohaho. Lijo tsa liphoofolo tse kang nama, mahe le lebese li na le li-amino acid tse 20, ha liprotheine li tsoa limela li ka 'na tsa haelloa ke e le' ngoe kapa ho feta amino acid.
Khetha lijo tse thehiloeng limela li finyella karolo ea 20 ea amino acid, ha tse ling, ha li jeoa ka likarolo tse itseng, li ka boela tsa finyella litlhoko tsena. Ka mohlala, raese le linaoa li kopanya ho fihlela ho tsohle tse 20 tsa amino acid.
Khetho e thehiloeng ho limela bakeng sa liprotheine e ipiletsa kaha tse ngata li theohile mafura a tletseng ha li bapisoa le lijo tse thehiloeng liphoofolong.
Lijo tsa limela li boetse li na le fiber bakeng sa tsamaiso e nepahetseng ea lijo 'me li na le khase e nyenyane ea carbon. Limela le tsona li na le mefuta e mengata ea limela tsa phytochemicals le li-antioxidants tse sireletsang lisele le ho loantša ho ruruha 'meleng.
Liprotheine tse ntseng li lema Superstar
Ho na le mekhoa e mengata ea ho thabela liprotheine tse thehiloeng limela haeba u hohela lijo tsena tse supileng tse nang le limatlafatsi. Ka lebaka la botumo bo ntseng bo eketseha ba lijo tse thehiloeng limela, lijo tsena li na le theko e tlaase ebile li fumaneha habonolo lijong tsa litsi tsa hau.
Soy
Moriri oa bo-rumor o fane ka lijo tsa soy joaloka daamame, tofu le lebese la soya botumo bo bobe. Beha lesebo ka thōko 'me u amohele lijo tsena, kaha melemo ea bophelo bo botle ea soya e mengata haholo. Lijo le li-soy-based lijo li na le mafura a maholo 'me li itlhatsoa ka tlhaho li na le arsenal e feletseng ea amino acid, e tšoanang le e fumanehang nama. Thabela li-tofu tse eketsehileng tse nang le lik'hemik'hale tse ling e le sebaka sa ho tlosoa mahe a pholileng , ho halikiloe ka ontong e chesang, kapa ho kenngoa karolong e sa chesang ea metsi e nang le marotholi a seng makae a oli le ho nooa ka letsoai. Lebese la Soy le na le ligrama tse 7 tsa protheine ka kopi e le 'ngoe. Karolo e tšoanang ea lebese la khomo e na le ligrama tse robeli. Lebese la Soy le boetse le tletse ka vithamine D le khalsiamo, e leng ho etsang hore e be sesebelisoa se ntle sa lebese bakeng sa lijo-thollo, smoothies le ho baka.
Lentils
Lentile ke legume e ke keng ea ananeloa kahobane hobane ba na le pono ea limatlafatsi ba na le eona kaofela. Lentile e kenngoa ka tekanyo e kholo ea limatlafatsi, ho kenyeletsa mafura a phetseng hantle le li-carbu tse ruileng. Kaha o na le liprotheine tse peli tsa quinoa le lenane le lelelele la livithamine le diminerale, ba lokela ho ja hangata. Sebelisa lentile ka li-soups, stews , lijana tsa mahlakoreng, kapa lijo tse ka sehloohong tsa lithupelo tse kang li-tacos le lettuce linoelo. Lentile le eona e ka sebelisoa e le phetoho ea nama ho direpe bakeng sa burgers le chili.
Linate
Fumana litsela tsa ho kenyelletsa linate tse thehiloeng limela tse kang lialmonde, walnuts le li-cashews lijong tsa hau le lijo. Nete ea mofuta o mong le e mong o totobatsa litlhaloso tsa bona tse khethehileng tsa limatlafatsi 'me ho na le monyetla oa hore bohle ba phele hantle.
Omega-3 li-walnuts tse ruileng li eketsa monate o ikhethileng le mokhoa oa ho hlahisa li- smoothie ebe o etsa nama e nepahetseng bakeng sa lijana tsa limela. Liammonde tse phoroselang li tletse vithamine E (e matla khahlanong le li-antioxidant) 'me ke tsela e bonolo ea ho thibela bosiu ba mantsiboea. Liamonde li ka boela tsa sebelisoa bakeng sa lihlopha tse phetseng hantle tsa granola e entsoeng ka letsoho, lebese la almonde le li-muffins. Tatso e bonolo, ea bo-'mamente ea cashews ke e kenyelletso e ntle bakeng sa ho tsuba raese le raese e halikiloeng . Soak cashews ka metsing ka bosiu bo le bong ebe o kopanya ho kenngoa ka smoothie le sopho e le phetoho ea vegan bakeng sa tranelate.
Quinoa
Quinoa e ntse e le lijo tse ling tse nang le limela tse nang le karolo e tšoanang ea marang-rang a amino acid e le nama. Li-quinoa ke lipeo tse nyenyane tse ka sebelisoang tse tala kapa tse phehiloeng ka sopho, serame le lifuthu tse mofuthu, le li-oats tsa bosiu bo le bong. Quinoa e boetse e etsa khetho e ntle ea ho tlatsa lijo-thollo bakeng sa pelepele le li-burgers tsa veggie. Senoelo se seng le se seng sa quinoa e phehiloeng e kenella ka fiber, tšepe le ligrama tse robeli tsa protheine. Etsa li-batche ka bongata letsatsi la pele la lijo, ho nka feela metsotso e ka bang 20 ho itokisetsa.
Butter ea Peanut
Sheba li-sandwich bakeng sa lijo tsa motšehare mme u sebelise peanut butter hore u fe tatso, botsoako le botle bo thehiloeng ho limela bakeng sa liaparo tsa salate, smoothies, ho longoa ha lijo. Khauta e 'ngoe le e' ngoe e sebelisoang ke ngoanana enoa oa khale ea nang le li-proteine e na le ligrama tse robeli tsa protheine, hammoho le mafura a sa phetseng hantle a pelo. Ha u reka nkho ea pere ea peanut, batla lebanta ka lenane le lekaneng la lisebelisoa (linōko le letsoai) ho e-na le lihlahisoa tsa oli le tsoekere e ekelitsoeng.
Li-chickpeas
Likhooa ke e 'ngoe ea liprotheine tse thehiloeng ka ho fetisisa limela. Kopi e 'ngoe ea li-chickpeas (linaoa tsa garbanzo) u tla fumana ligrama tse 15 tsa tlala ea letsatsi la protheine le halofo-ho loantša fiber. Eketsa li-chickpe ho li-avocado toast, li-salad tsa meroho kapa lijo-thollo kapa u kopanya molumo oa hummus bakeng sa ho jala le ho jala sandwich. Li-chickpeas tse hlatsoitsoeng, tse tšolotsoeng le tse omisitsoeng li ka boela tsa koetlisoa 'me tsa halikiloe ka ontong bakeng sa lijo tsa monoana tse senyehileng.
Chia Seeds
Tse tsejoang ka ho ba le mafura a mangata a omega-3 le bokhoni ba tsona ba ho hlahisa limela tse tala tse monate, ho na le melemo e mengata ea phepo ea lipeo tsa chia. Hang ha e le ntho e thata le e thata ho fumana sethopo, chia e tsamaile haholo. Ke lintho tse ratoang tse ratoang bakeng sa li-smoothie, empa batho ba bangata ha ba hlokomele hore na liprotheine li khahleha hakae. Lipoli tse peli tsa lipeo tsa chia li na le ligrama tse tšeletseng tsa protheine hammoho le tekanyo e ngata ea fiber. Hlohlelletsa peo ea chia ka yogurt, lebese la almonde le litholoana tse khethiloeng le lebenkele firiji ka bosiu bo le bong bakeng sa ho hlahisa chia pudding hoseng hoseng. Koahela li-spoonfuls tse 'maloa ho smoothies kapa kopanya metsi' me u sebelise e le lehe le kenang ka har'a li-muffin le thepa e meng e besitsoeng.