Lijo tsa protheine tse 7 tse chesang mafura a serope

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Lijo tse chesang mafura, na ha re batle ho li leka kaofela? Bakeng sa ba shoang ho lahleheloa ke li-kilos tse eketsehileng liropeng, mona ke lijo tsa protheine tse 7 tseo u hlokang ho li ja letsatsi le letsatsi.

Lijo tsena tse lenaneng li na le phepo e ntle ebile li phetse hantle. Li na le lik’hilojule tse fokolang ebile li na le livithamini tse ngata tse lakatsehang tse tla fa ’mele oa hao matla a hlokahalang.

Lijo tse bobebe tse kang khoho, tlhapi le Turkey li na le liprotheine tse ngata le li-calories tse seng kae, ke ka hona litsebi li reng li lokela ho eketsoa lijong tsa hau tse tharo.

U ka kenyelletsa lijo tsa fiber lijong tsa hau ho chesa mafura, ka nako e ts'oanang, li tla ntlafatsa ts'ebetsong ea hau ea lijo le ho thibela maloetse a mpa. Lihlahisoa tsa lebese tse se nang mafura haholo joaloka lebese, tofu le paneer le tsona li phetse hantle. Li fa 'mele khalsiamo e ngata.

Li u lumella hore u ikutloe u le mahlahahlaha u bile u lekana hantle le hona ho leng bohlokoa haholo 'meleng. Ka hlakoreng le leng,. Haeba u ntse u rera ho ikoetlisa, ho eketsa lijo tsena tse 7 lijong tsa hau ke tsona tse ntle ka ho fetisisa.

Kahoo, bala ho tseba haholoanyane ka lijo tsena tsa protheine tse tla thusa ho chesa mafura a serope ka nako ea khoeli, e tla u makatsa:

Lijo tse itsetlehileng

Ho eketsa khoho lijong tsa hau ho tla ba molemo ho thusa ho theola boima ba 'mele. Khoho e le 'ngoe e se nang letlalo e kentsoeng sekotlolo sa salate ea meroho e lekane ho boloka mpa e tletse ebile e thabile. U ka ba le sechu sa kana le meroho ho fumana matla a ho thusa ho chesa mafura habonolo.

Lijo tsa Leoatleng

Litlhapi hape li molemo bakeng sa bophelo bo botle. Salmone e maemong a holimo ka ho fetisisa ho latela liprotheine. Salman o boetse o na le mafura a omega 3 a fang 'mele oa hau matla a hlokahalang.

Linaoa

Meroho ena e tala ke e 'ngoe ea lijo tse chesang haholo tse chesang mafura. Le ha toloki e na le protheine e ngata, li na le likhalori tse fokolang ke ka hona litsebi li khothalletsang ho eketsa linaoa lijong tsohle e le ho thusa ho fokotsa boima ba 'mele.

Ke nna

Soy e na le calcium le protheine e ngata. Lebese la soya, linaoa tsa soya le li-chunks tsa soya li phetse hantle. Leha ho le joalo banna ba lokela ho ithiba ho ja lihlahisoa tse ngata haholo tsa soya kaha li baka thari.

Lebese le se nang mafura haholo

Haeba u batla ho theola 'mele lebese e lokela ho ba karolo ea lijo tsa hau. Lijo tse kang paneer, tofu, chisi e nyane le lebese le mafura li bohlokoa letsatsi le leng le le leng. Leka-lekanya boholo ba lihlahisoa tsa lebese tseo u li jang letsatsi le letsatsi e le hore u ka li thabela kaofela.

Mahe

Ha ho tluoa lijong tsa protheine, makhooa a mahe a maemong a holimo ka ho fetisisa. Ja tse tšoeu tsa mahe tse peli ho isa ho tse tharo letsatsi le letsatsi haeba u batla ho fumana matla le ho chesa mafura liropeng tsa hau.

Linate le Peo

Kaofela rea ​​tseba hore linate le lipeo li phetse hantle haholo. Linate tse kang lialmonde li lokela ho eketsoa lijong tsa hau tsa hoseng. Peo ea litholoana tse kang mahapu le musk melon e fa 'mele oa hau matla le protheine ho thusa ho chesa mafura habonolo.

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