Lijo tse phetseng hantle le tse matlafatsang li tlameha ho kenyelletsoa lijong tsa hau maemong afe kapa afe haeba u batla ho fumana litholoana tse nepahetseng.U ke ke ua fihla kae kapa kae ntle le phepo e nepahetseng le e leka-lekaneng.Ha e le hantle, u ka boela ua ba le letsatsi le bitsoang "cheat", empa ke habohlokoa ho boloka tekano.Sehloohong sena, re tla sebetsana le lijo tse tla u thusa ho kopana le protheine ea hau ea letsatsi le letsatsi mme mohlomong le ho e eketsa.Ke ka lebaka leo ba ileng ba e matlafatsa e le hore u ka fihla ho ea haulipakane tsa ho haha mesifa.
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 fa 'mele oa hau protheine ea boleng bo holimo (eseng kaofela e entsoe ka ho lekana) le li-amino acid tse ngata tse sebetsang le insulin ho tšehetsa.ho hola ha mesifa.
Tsena e lokela ho ba litaba tse monate ho ba lekang ho theola boima ba 'mele -Likarolo tse 3 tsa nama ea khomoe tla fana ka hoo e batlang e le palo ea 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 ho boloka 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 ka fumana khoho e khaotsoe habonolo ka likarolo tse fapaneng tse ka nkiloeng le ho pheha kapele.
3. CHEESE YA KHOTANE E MAFUTA TLASE
Cottage cheese e fumaneha ka mefuta e phahameng, e bohareng le e tlaase ea mafura.Kaha mafura a tletseng ka har'a cottage chisi ha se karolo ea bohlokoa ea mokhoa oa bophelo, o lokela ho finyella mofuta o tlaase oa mafura.E na le hoo e ka bang14 dikgerama tsa protheineka ligrama tse 100.U ka e sebelisa bakeng sa lijana tse monate kapa tse letsoai 'me e ka ba tlatsetso e ntle ho lijana tsa khalori e tlase.
Batho ba bangata ha ba tsebe sena, empacottage chisi e batla e hloekile ka ho feletseng protheine ea casein.
Caseinke protheine e silehang butle, ho bolelang hore e loketse ho baballa mesifa.E bohlokoa haholo ho batho ba se nang boikhethelo haese ho qeta nako e telele ba sa je.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.liprotheineka theko e batlang e le ntle.Empa u seke oa leka ho koahela protheine ea hau ea letsatsi le letsatsi ka li-supplement tsa protheine, mohloli o ka sehloohong o lokela ho lula o le tengdijo.Baetsi ba 'mele ba bangata ba nka liprotheine hang ka mor'a koetliso, e seng mpe, empa liphuputso tsa morao tjena li bontšitse hore ho molemo ho nka protheine hora pele ho koetliso' me e tla boloka protosynthesis 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 khone ho e etsa, nka protheine 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 senya mafurale ho netefatsa ts'ebetso e nepahetseng ea mekhoa ea '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.
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 ka ho fetisisa.protheine ea boleng.
8. MAFUTA A PHELANG
Rea tseba hore e utloahala e thahasellisa.Empa, e, mafura a boetse a hlokahala bakeng sa phaello ea mesifa ha e le hantle e 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.
10. MANTE LE BUTERE
Re tseba matokomane, lialmonde le makotomane a cashew.U ka kenyelletsa linate tsena kaofela lijong tsa hau bakeng sa ho fumana mesifa, hobane li na lemafura a phetseng hantle, liprotheine le vithamineE. Metsoako ena e etsa hore e be lijo tse monate haholo, ehlile ha ho hlokahale hore u li je ho feta tekano, empa li lokela ho fumana sebaka lijong tsa hau.U ka boela ua li sebelisa ka mokhoa oa peanut butter, almond butter.Liphuputso li bontša hore ho batho ba jang linate le li-nut butter, ho na le lefu la tsoekere la mofuta oa 2.ka liphesente tse tlase.
Nako ea poso: Nov-03-2022