Lijo tse 12 tse nang le liprotheine tse ngata bakeng sa basali ba bakhachane

Mabitso A Makaletseng A Bana

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Nthomelle Ka Lengolo-Tsoibila Bonts'A Sebakeng Sa Marang-Rang

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Phepo ea bakhachane nakong ea bokhachane e bohlokoa haholo, haholo-holo ho ja limatlafatsi tsa bohlokoa joaloka liprotheine. Phepo ena ea bohlokoa ke karolo ea bohlokoa ho pholoheng ha embryonic le kholo le kholo ea eona.

Ho haella ha protheine nakong ea bokhachane ho ka baka ho senyeheloa ke mpa, ho fokotsa kholo ea pelehi le lithibelo tsa kholo ea 'intrauterine'. Hape, phepo e phahameng ea protheine e ka baka chefo ea ammonia le lefu la embryonic. Ka hona, tekanyo e leka-lekaneng ea protheine e khothalelitsoe ke litsebi tsa bophelo bo botle bakeng sa bokhachane bo phetseng hantle. [1]

Ho ea ka phuputso, tlhokahalo e tloaelehileng ea protheine bakeng sa methati eohle ea bokhachane ke 0.88 le 1.1 g / kg / d. [pedi]

Sehloohong sena, re thathamisitse tse ling tsa lijo tse nang le protheine tseo bakhachane ba tlamehang ho li kenyelletsa lijong tsa bona ntle le ho senyeha. Sheba.

1. Salmone

Lijo tsa leoatleng tse kang saalmon li na le liprotheine tse ngata 'me li bolokehile hore li ka jeoa ha feela li phehiloe ka bohlale. Lijo tsa leoatleng li na le pelo e phetseng hantle hape li na le omega-3 fatty acids, e leng phepo e 'ngoe ea bohlokoa ea bokhachane. Ho ea ka phuputso, karolelano ea lijo tsa leoatleng tse ka bang 29 g / ka letsatsi li ka fokotsa kotsi ea tse nyane bakeng sa lilemo tsa bokhachane ho masea a sa tsoa hlaha. [3] Ka hona, ke lijo tse tlamehang ho ba teng lijong tsa bokhachane.

Liprotheine ka saalmon: 20.5 g (100 g)

2. Lebele la Khoho

Nama e khutsitseng joalo ka letsoele la kana e na le protheine e ngata ha e bapisoa le ho fokotsa nama e meng. Li phethahatsa karolo ea boraro ea liprotheine tsa letsatsi le letsatsi. Ho khothalletsoa ho kenyelletsa nama e se nang mafura lijong nakong ea bokhachane ho ts'ehetsa kholo le kholo ea ngoana.

Liprotheine tse sefubeng sa kana: 19.64 g (100 g)

3. Lebese

Melemo e mengata ea bophelo bo botle ea lebese e amahanngoa le liprotheine tsa eona. Phuputso e re thepa ea lebese e thibelang khatello ea mali, e thibelang khatello ea mali le e thibelang ho itšireletsa mafung e bakoa ke liprotheine tsa lebese. Hape, tšebeliso ea lebese nakong ea bokhachane e thusa kholong e phetseng hantle ea masapo le meno a lesea. [4]

Liprotheine ka lebese: 3.28 g (100 g)

4. Linaoa tsa Liphio

Limela tse kang linaoa tsa liphio ke mehloli e metle ea protheine. Ba etsa bohobe bo bobebe le bo monate ba bokhachane kaha bo ka eketsoa ho li-curry, lisalate kapa sopho. Phuputso e bontšitse hore tšebeliso ea bakhachane ea linaoa tsa liphio e ka fokotsa kotsi ea boima ba 'mele le ho ba nyane bakeng sa lilemo tsa bokhachane ho masea a sa tsoa hlaha. [5]

Liprotheine ka linaoa tsa liphio: 22.53 g (100 g)

5. Mahe

Mahe a na le protheine ea boleng bo holimo hammoho le li-micronutrients tse ling tse kang choline, calcium, magnesium, folate le livithamini. Phuputso e bolela hore liprotheine tsa mahe li na le thepa ea li-antioxidants e thibelang kotsi ea ho holofala ha tsoalo le ho thusa kholo ea kholo. Mahe a boetse a thusa ho laola maemo a k'holeseterole le ho thibela boima ba 'mele nakong ea bokhachane. [6]

Liprotheine tse mahe: 12.4 g (100 g)

6. Li-walnuts

Nts'etsopele ea nako e telele ea neurodevelopmental ho bana e amahanngoa le ts'ebeliso ea linate tsa bo-mme. Linate tse kang walnuts li tletse liprotheine le li-micronutrients tse ling tsa bohlokoa tse kang magnesium, vithamine E, fiber, calcium le iron. Phuputso e bontšitse hore tšebeliso ea bakhachane ea walnuts nakong ea bokhachane e thusa ho ntlafatsa ho ithuta le ho hopola masea. [7]

Liprotheine ka walnuts: 15. 23 g (100 g)

7. Linaoa tsa Soya

Li-soya li tletse liprotheine tsa soya mme ts'ebeliso ea eona e khothatsoa bakeng sa basali ba lebelletseng, haholo-holo ba sa jeng nama. Li na le k'holeseterole e tlase le mafura a mangata a thusang ho laola boima ba 'mele nakong ea bokhachane. Linaoa tsa soya li nkuoa e le lijo tsa boleng bo holimo feela tsa batho ba sa jeng nama hobane li na le mefuta eohle e robeli ea liasiti tsa amino. [8]

Liprotheine tse soya: 12. 95 g (100 g)

8. Yoghurt ea Segerike

Ntle le li-prebiotic, yoghurt ea Greece e boetse e na le liprotheine le metsoako e mengata ea bioactive le limatlafatsi tsa bohlokoa. Metsoako ena ea bohlokoa e ka thusa kholisong ea lesapo la lesea le ntseng le hola le ho thibela kotsi ea lefu la tsoekere la bokhachane le mafu a amanang le pelo. [9]

Liprotheine ka yoghurt ea Greece: 8.67 g (100 g)

9. Chickpeas

Bakeng sa vegan kapa mme ea lebelletseng meroho, li-chickpeas kapa linaoa tsa garbanzo e ka ba mehloli e metle ka ho fetisisa ea li-protein. Li fana ka litlhoko tsa protheine tsa letsatsi le letsatsi, matla a phahameng hape li etsetsa seneke se setle ka ho fetisisa. Le ha liprotheine tse ho tsona li le tlase ha li sebelisoa ha li bapisoa le liprotheine tsa liphoofolo, ho li ja haholo ho ka tlatsa lekhalo. [10]

Liprotheine li-chickpeas: 20.47 g (100 g)

10. Soymilk

Soymilk ke sehlahisoa se seng sa soya se nang le liprotheine tsa soya. Eseng feela bakeng sa bophelo bo botle ba bakhachane, empa le tlhahiso ea soymilk e boetse e khothalletsoa bakeng sa masea a tsoaloang a nang le mamello ea lactose. Soymilk e thusa ho fokotsa kotsi ea kholo ea mathata ho masea a sa tsoa tsoaloa le ho ntlafatsa phallo ea lesea [leshome le motso o mong]

Liprotheine ka nako e telele: 2.92 g (100 g)

11. Peo ea Mokopu

Ha se mokopu feela, empa ho latela phuputso, likarolo tse fapaneng tsa mokopu joalo ka peo ea mokopu le tsona ke mohloli o motle oa protheine hammoho le limatlafatsi tse ling tse kang mafura a vithamine le vithamine C. Esita le lipeo tse seng kae tsa mokopu li ka u fa liprotheine tse hlokahalang e ka thusang kholong e phetseng hantle ea lesea.

Liprotheine lipeo tsa mokopu: 19. 4 g (100 g)

12. Lialmonde

Khatello ea mali e phahameng nakong ea trimester ea boraro e ka ba sesosa sa kotsi bakeng sa nts'etsopele ea mafu a pelo hamorao bophelong. Lialmonde li na le liprotheine tse ngata tse ka thusang ho ntlafatsa boemo ba lipid le ho thibela kotsi ea mathata a mang a bokhachane. [12]

Liprotheine ka lialmonde: 19. 35 g (100 g)

Horoscope Ea Hau Hosane

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Nthomelle Ka Lengolo-Tsoibila Bonts'A Sebakeng Sa Marang-Rang