Lijo tse phetseng hantle le tse nang le phepo lijong tsa hau li tlameha ho fumanoa maemong afe kapa afe haeba u batla ho fumana litholoana tse nepahetseng.Ntle le lijo tse nepahetseng le tse leka-lekaneng, u ke ke ua falla kae kapa kae.Ha e le hantle u ka ba le letsatsi le bitsoang "cheat", empa ke habohlokoa ho boloka tekanyo ea hau.Sehloohong sena, re tla sheba lijo tse tla u thusa ho tlatsa protheine ea hau ea letsatsi le letsatsi mme mohlomong u e eketse.Ke kahoo ba eketsehileng e le hore u ka finyella ea haumesifa fumana lipakane.
1. KHOMO
Haeba u batla ho fumana boima ba mesifa, e lokela ho ba motheo oa lijo tsa hau.Nama ea khomoe imetsoe ke mefuta eohle ea lintho tse lebisang ho holeng ha mesifa,ho kenyelletsa tšepe, zinki le livithamini tsa B.Habohlokoa le ho feta, e fana ka 'mele oa hau ka liprotheine tsa boleng bo holimo (tseo ha li tšoane kaofela) le li-amino acid tse ngata tse sebetsang le insulin.ho eketseha ha mesifatšehetso .
Bakeng sa ba lekang ho theola boima ba 'mele, tsena e lokela ho ba litaba tse monate -Likarolo tse 3 tsa nama ea khomoe tla fana ka protheine e lekanang le likopi tse 1.5 tsa linaoa, empa ka halofo ea lik'halori.
2. NAMA YA KHOHO
Joalo ka nama ea khomo,khoho ke mohloli o motle oa protheine ea boleng bo holimo e bohlokoa bakeng sa ho boloka le ho lokisa mesifa,bophelo bo botle ba masapo le boima ba 'mele.'Me ho hlakile hore ho na le litsela tse ngata tseo u ka phehang le ho lokisa likhoho.
E-ea lebenkeleng 'me u tla fumana khoho e khaotsoe habonolo ka likarolo tse ikemetseng tse ka nkiloeng le ho pheha kapele.
3. CHEESE E TLHANG MAFUTA A TLASE LE CHEESE EA COTTAGE
Cottage cheese e fumaneha ka mefuta e phahameng, e bohareng le e tlaase ea mafura.Kaha mafura a mangata ka cottage chisi ha se karolo ea bohlokoa ea bophelo ba hau, u lokela ho finyella mofuta oa mafura a tlaase.E na le hoo e ka bang14 dikgerama tsa protheineka ligrama tse 100.U ka e sebelisa bakeng sa lijo tse monate kapa tse monate 'me e ka ba tlatsetso e ntle ho lijo tse nang le lik'halori tse tlaase.
Batho ba bangata ha ba tsebe sena, empacottage chisi e batla e hloekile ka ho feletseng protheine ea casein.
Caseinke protheine e sitsoeng butle-butle, e bolelang hore e loketse ho boloka mesifa.Sena se bohlokoa haholo ho batho ba se nang boikhethelo haese ho tsamaea nako e telele ntle le lijo.Cottage cheese e boetse ke mohloli o babatsehang oa vithamine B12, calcium le limatlafatsi tse ling tsa bohlokoa.
4. WHEY PROTEIN
Lebaka leo ka lona protheine e leng e 'ngoe ea li-supplement tsa phepo e tsebahalang haholo ho aheng' mele ke hore e ka fa 'mele ka boleng.protheineka theko e batlang e le ntle.Empa u se ke ua leka li-supplement tsa protheine ho koahela protheine ea hau ea letsatsi lohle, mohloli o ka sehloohong e lokela ho ba kamehladijo tse tletseng.Baetsi ba 'mele ba bangata ba sebelisa protheine hang ka mor'a koetliso, e seng mpe, empa liphuputso tsa morao-rao li bontšitse hore ho molemo ho nka protheine hora pele ho koetliso' me e tla boloka photosynthesis e ntle le ho thibela ho senyeha ha protheine ka lihora tse 2.5 - 3, ka mor'a moo u tla ba le ka mor'a koetliso, le ha u ka ja lijo tse hahang tse entsoeng ka liprotheine le lik'habohaedreite.Ntle le moo, haeba u sa e fumane, sebelisa protheine le ka mor'a koetliso.
5. TUNA LE LIHLAPI TSE LING
Litlhapi li na le protheine e ngata, li na le mafura a fokolang 'me li na le omega-3 fatty acids e ngata.Li-Omega-3 fatty acids li bohlokoa ka lebaka la tsonathusa ho qhaqha mafurale ho netefatsa ts'ebetso e nepahetseng ea lits'ebetso tsa 'mele joalo kametabolism.
6. BOROBE
Oatmeal ke mohloli o moholo oa lik'habohaedreite ka lebaka la ho fokotseha ha eonaindex ea glycemic (GI)le taba ea hore e sebetsoa hanyane.
RE TSEBA MELEMO EFE?
boemo bo botle ba limatlafatsi
ho tlala hantle
e kokobetsa takatso ya dijo
tahlehelo ea mafura
7. MAHE
Mahe a na le phahamengprotheine ea boleng, li-amino acid tse robong tse fapaneng, choline, mofuta o nepahetseng oa mafura le vithamine D. Ho akaretsa, ke o mong oa mehloli e theko e tlaase eaprotheine ea boleng.
8. MAFUTA A PHELANG
Rea tseba hore hoo ho utloahala ho thahasellisa.Empa, e, mafura a boetse a bohlokoa bakeng sa ho fumana mesifa ha e le hantle a bohlokoa haholo.Li phetha karolo ea bohlokoa tlhahisong ea lihomone(testosterone le hormone ea kholo), tse ikarabellang bakeng sa ho fumana mesifa.
9. LITHOLOANA LE MEROGO
Litholoana le meroho ke mohloli o ruileng oa li-antioxidants tse bohlokoa bakeng sa ts'ebetso e phetseng hantle ea sesole sa hau sa 'mele.Ntho e 'ngoe eo e seng ea bohlokoa haholo ke hore ke mohloli oa limatlafatsi tse ngata tse kang vithamine C, vithamine E le beta-carotene.
LITHOLOANA tse 'maloa tse Ikhethang:
Jujube
Sapodilla
Pepere e boreleli
Kiwano (horned melon)
10. LINAKO LE BUTERE TSA WALNUT
Re tseba matokomane, lialmonde, li-cashews.U ka kenyelletsa linate tsena kaofela lijong tsa hau tsa mesifa hobane li na lemafura a phetseng hantle, liprotheine, VithamineE. Metsoako ena e etsa hore e be lijo tse monate haholo, ehlile ha ua tlameha ho feta ho tsona empa li lokela ho fumana sebaka lijong tsa hau.U ka boela ua li sebelisa ka mokhoa oa peanut butter, almond butter.Lipatlisiso li bontša hore lefu la tsoekere la mofuta oa 2 le bile tengho fokotseha ha batho ka bomong ho batho ba jang linate le botoro ea walnut.
Nako ea poso: May-23-2022