Litholoana tse 10 tse nang le protheine e phahameng ho li kenyelletsa lijong tsa hau

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Ha u nahana ka protheine, mohlomong u nahana ka nama, lijo tsa leoatleng, legumes, tofu , yogurt, chisi, linate le mahe —babelaellwa ba tlwaelehileng. 'Me ha u na phoso-ke tse ling tsa lijo tse molemo ka ho fetisisa tseo u ka li jang bakeng sa protheine, macronutrient ea bohlokoa e hahang mesifa ea mesifa. Empa 'nete e monate: Litholoana le tsona li na le protheine e nyane.

Ho ea ka FDA , basali ba lokela ho ikemisetsa ho ja ligrama tse 46 tsa protheine ka letsatsi, ha banna ba lokela ho ja ligrama tse 56 ka letsatsi. Komiki e le 'ngoe ea tholoana ka kakaretso e tla fana ka ligrama tse ka tlase ho tse tšeletseng tsa protheine, kahoo e, u tla tlameha ho ja liponto le liponto tsa thepa ho fihlela tlhoko ea hau ea letsatsi le letsatsi. The ea sebele melemo ea ho ja lijo tse nang le litholoana tse ngata ke livithamine le limatlafatsi tse ling tseo sehlopha sa lijo se ka fanang ka tsona, hammoho le lik'habohaedreite tse phetseng hantle le fiber. 'Me haeba u kopanya tekanyo ea hau ea letsatsi le letsatsi ea litholoana le seneke se seng se nang le protheine e ngata, u ka etsa pick-me-up e khotsofatsang, e tletseng liprotheine. Mona, litholoana tse leshome tse nang le protheine e phahameng * tseo u ka li eketsang lijong tsa hau (hammoho le li-snack pairings ho kena ka har'a protheine e eketsehileng).

_{* Lintlha tsohle tsa phepo e nepahetseng li tsoa ho USDA .}

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1. Jackfruit (ligrama tse 3 tsa protheine)

Jackfruit ke tholoana ea tropike e amanang le lifeiga, ’me sebōpeho sa nama ea sona e sa butsoang se tšoana ka mokhoa o sa rateheng le nama ea kolobe e hutsoeng. Komiki e le 'ngoe e na le ligrama tse tharo tsa protheine. E boetse e na le melemo e meng ea bophelo bo botle, joalo ka ligrama tse tharo tsa fiber le limiligrama tse 110 tsa potasiamo e nang le pelo e phetseng hantle, hammoho le livithamini A le C, magnesium, calcium, iron le riboflavin, Cleveland Clinic .

Ho kopanya li-snack tse nang le protheine : Letsoho la lierekisi tse halikiloeng tse halikiloeng

2. Guava (ligrama tse 4 tsa protheine)

Pheko e 'ngoe ea tropike, guava e na le ligrama tse 'nè tsa protheine ka senoelo, e leng se etsang hore e be e' ngoe ea litholoana tse nang le protheine e ngata eo u tla e fumana. Tholoana ea tlhaho e monate haholo e boetse e na le vithamine C e ngata le fiber, haholo-holo haeba u ja letlalo le lipeo (tseo u ka li khonang le tseo u lokelang ho li etsa!).

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3. Avocado (ligrama tse 3 tsa protheine)

Mohlomong u se u ntse u tseba hore avocado ke mohloli o motle oa mafura a phetseng hantle, empa na u ne u tseba hore e na le ligrama tse tharo tsa protheine ka senoelong se seng le se seng? Ho latela Kedare-Sinai , e boetse e na le fiber e ngata, folate, magnesium, riboflavin, niacin le vithamine C, E le K. Ho kopana ha mafura le fiber ho tla u boloka u tletse, hape.

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4. Aprikoti (ligrama tse 2 tsa protheine)

Komiki e le 'ngoe ea apricot e tala (e sa omisitsoeng) e tla u fa ligrama tse peli tsa protheine. Litholoana tsa lejoe hape ke mohloli o motle oa potasiamo le divithamini A, C le E bakeng sa bophelo bo botle ba mahlo le letlalo, ka WebMD . Fiber e nameng le letlalong e ka thusa tšilo ea lijo le ho u boloka u khotsofetse, hape.

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5. Monokotšoai (ligrama tse 2 tsa protheine)

Ho makatsang ke hore kopi e le 'ngoe ea monokotšoai o tala o na le ligrama tse peli tsa protheine (le ligrama tse robeli tsa fiber). U tla boela u fumane hoo e ka bang karolo ea 50 lekholong ea tumello ea letsatsi le letsatsi ea vithamine C, hammoho le litekanyetso tse phahameng tsa li-antioxidants tse loantšang likokoana-hloko le li-polyphenols tse matlafatsang boko.

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6. Kiwi (ligrama tse 2 tsa protheine)

Komiki e le 'ngoe ea kiwi e na le ligrama tse peli tsa protheine,' me ha feela u hloekisa letlalo hantle, u ka fumana melemo ea eona e nang le fiber e ngata. Kiwi e boetse e na le vithamine C e ngata, potasiamo le phosphorus, hammoho le tšepe.

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7. Cherry (1.6 grams ea protheine)

Lijo tse monate ka ho fetisisa tsa lehlabula li na le ligrama tse ka bang 1,6 tsa protheine ka senoelo (sekoti, ka tlhaho). Ke mohloli o moholo oa potasiamo, e ka laolang khatello ea mali 'me e bohlokoa bakeng sa ts'ebetso ea mesifa,' me e na le lintho tse ngata tsa antioxidant le anti-inflammatory. Licheri li boetse li na le melatonin e ngata, e ka u thusang ho fumana boroko bo monate . ('Me ha li se ka nako ea selemo, u ka li reka li le leqhoa bakeng sa ho kopanngoa le li-smoothies.)

Ho kopanya li-snack tse nang le protheine: Toast ea botoro ea almonde

8. Raisin (1 gramme ea protheine)

Kaha li na le tsoekere e ngata ho feta litholoana tse tala, karolo e le 'ngoe ea morara o omisitsoeng ke ounce feela (womp, womp). Empa palo eo e nyenyane e ntse e na le hoo e ka bang gram e le 'ngoe ea protheine, hammoho le lithane tsa fiber le potasiamo. Morara o boetse o na le tšepe e ngata, e ka thusang ho thibela khaello ea mali .

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9. Libanana (1.6 grams ea protheine)

U utloile seo libanana li na le potasiamo e ngata (e je e le 'ngoe bakeng sa krempe ea leoto!) empa hape li na le ligrama tse ka bang 1,6 tsa protheine ka senoelong ka seng. Ke mohloli o bonolo oa fiber, prebiotics, divithamini A, B6 le C, le magnesium. Mme FYI, o lokela ho ja likotoana tseo tse likhoele (aka lihlopha tsa phloem ): Li tšoana le tsela ea limatlafatsi tsohle tse ka har’a tholoana.

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10. Grapefruit (1.3 grams protheine)

Komiki e le 'ngoe ea morara oa letsatsi e na le ligrama tse 1,3 tsa protheine, re sa bue ka lik'hilojule tse ka tlaase ho 100. Joalo ka litholoana tse ling tsa lamunu, e na le vithamine C e matlafatsang 'mele ea ho itšireletsa mafung, hammoho le calcium le tšepe e matlafatsang masapo. Le ho latela WebMD , citric acid ka grapefruit e ka thibela majoe a liphio (e tlama khalsiamo e feteletseng 'meleng, e ka lebisang boemong bo bohloko).

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RELATED: Li-snacks tse 25 tse phetseng hantle tsa protheine tse latsoang hantle

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