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Ho aha mesifa, ho ntlafatsa mesifa le mesifa ea toning ke tsona likarolo tse thata ka ho fetisisa tsa ho haha 'mele. Le ha litsebi tsa boikoetliso li khothaletsa hore liprotheine ke senotlolo, ha se liprotheine feela tse iketsetsang 'lijo tse hahang mesifa'.

Ntho ea pele e tlang kelellong ea hau ha u nahana ho fumana mesifa ke boikoetliso. U nahana hore ho ikoetlisa ka lihora tse ngata haholo jiming ho ka fana ka sephetho se hlokahalang. Empa, joalo ka ha re bone mehlaleng e 'maloa, ha se batho ba bangata ba ruang molemo khopolong ena. Batho ba tloaetse ho lebala hore hammoho le boikoetliso, lijo le tsona li bapala karolo ea bohlokoa ho fumaneng mesifa.

Motsoako oa lijo ha li jeoa ka bongata bo ea sebetsa ho aha mesifa le ho ntlafatsa matla a mesifa. Sehloohong sena, re tla sheba lijo tse matlafatsang mesifa. Lijo tsena tse ntlafatsang mesifa le tsona li ka talingoa e le lijo tse ntlafatsang matla a mesifa, hobane bokhoni ba tsona ba ho ntlafatsa bokhoni ba mesifa bo bohlokoa ho mesifa le mesifa.

Ho tloha ho batho ba sa jeng nama ho isa ho vegan - re e koahetse kaofela.

1. Mahe kaofela

O mong oa mehloli e metle ka ho fetisisa ea protheine, mahe a na le livithamini tsa bohlokoa tse ba etsang lijo tse ntlehali ho aha mesifa [1] . Se ke oa ba le maikutlo a hore mahe a lokela ho qojoa e le ho thibela ho ja k'holeseterole. Li na le mafura a matle a thusang ho sila le ho matlafatsa mesifa.

Ho ja mahe a felletseng kamora ho ikoetlisa ho ka ntlafatsa kholo ea mesifa ka liperesente tsa 40, ha e bapisoa le mahe a masoeu [pedi] .

2. Khomo ea Khomo e itsetlehileng

Mohloli o enneng oa zinki, tšepe le livithamini tsa B, protheine ea boleng bo holimo le amino acid, nama ea khomo e se nang mafura ke e 'ngoe ea lijo tse ntlehali bakeng sa ho aha mesifa [ [Setšoantšo se leqepheng la 3] . Ho ba le 170g ea nama ea khomo e omeletseng e nkuoa e le molemo ka ho fetisisa [4] .

3. Salmone

Salmone e na le melemo e mengata ea bophelo bo botle. Ke mohloli o enneng oa protheine le omega-3 fatty acids. Liprotheine tse phahameng tsa tlhapi ea salmon ha ho pelaelo hore e e etsa e 'ngoe ea lijo tse molemo ka ho fetisisa ho aha mesifa [5] .

4. Tofu

Tofu ke mohloli oa boleng bo holimo ba protheine ebile ke sehlahisoa se tummeng sa soya [6] . Mohloli o ruileng oa li-isoflavone le li-amino acid tse tsejoang ho matlafatsa kholo ea mesifa, tofu e boetse e na le limatlafatsi tsa bohlokoa tse hlokahalang molemong oa ho haha 'mele. [7] .

5. Chelete e Feletseng ea Cottage

Cottage chisi e thusa ho ntlafatsa mesifa e boima [8] . E boetse e laetsoe ka litso tse phelang le libaktheria tse phetseng hantle tse matlafatsang ho senyeha le ho monya limatlafatsi tse hlokahalang bakeng sa ho aha mesifa e matla [9] .

6. Lihlahisoa tsa lebese tse nonneng

Lihlahisoa tsa lebese tse lomositsoeng joalo ka yoghurt (Greek), buttermilk le kefir li na le likhalori tse ngata tse phetseng hantle tse ka kenang 'meleng ka ho senyeha ha lijo [10] . E nkuoa e le lijo tse matlafatsang tsa ho aha mesifa le e 'ngoe ea lijo tsa meroho tse ntlehali bakeng sa kholo ea mesifa [leshome le motso o mong] .

7. Lebese le tlaase la mafura

Lebese le na le liperesente tse 20 tsa protheine ea Whey le liperesente tsa 80 tsa protheine ea casein [12] . Casein o na le sekhahla se fokolang sa tšilo ea lijo se lekanyang sekhahla sa tšilo ea Whey. E boetse eu fa matla a ho phela ka ho ikoetlisa 'me e nkuoa e le e' ngoe ea lijo tse nang le protheine e phahameng ea meroho bakeng sa ho aha 'mele [13] .

8. Linaoa tsa Soya

Linaoa tsa Soybe li tletse li-amino acid tse robong tsa bohlokoa, e leng se li etsang mesifa e metle ea vegan e hahang lijo [14] . E nang le liprotheine tse ka bang 20 g ka senoelong, linaoa tsena li ka pheha le ho jeoa.

9. Quinoa

Protheine e phahameng le fiber quinoa e thusa ho nts'etsapele protheine [leshome le metso e mehlano] . Joalo ka linaoa tsa soya, quinoa le eona e na le li-amino acid tse robong tsa bohlokoa molemong oa ho aha mesifa ebile ha e na gluten [16] .

Quinoa e boetse e ruile liprotheine le lik'habohaedreite tse rarahaneng. Senoelo se le seng sa quinoa e phehiloeng se na le ligrama tse 8 tsa protheine, se e etsang e 'ngoe ea lijo tse ntlehali bakeng sa kholo ea mesifa.

10. Li-oats

Li-oats ke mohloli o motle oa lik'habohaedreite tse phetseng hantle le likhoele tsa phepo tse thusang ho matlafatsa sekhahla sa ts'oaetso hape li ntlafatsa ts'ebetso nakong ea thupelo [17] . Li-oats li na le vithamine E e ngata, folic acid, thiamine, biotin, zinki le tšepe tse ka ntlafatsang sekhahla sa ho matlafatsa mesifa kamora ho ikoetlisa [18] [19] . Li-oats li ka jeoa e le seneke-pele sa boikoetliso.

11. Brown Rice

Raese e sootho e na le lik'habohaedreite tse rarahaneng tse fokolang butle butle [mashome a mabeli] . Sena se netefatsa phallo e liehang ea matla ka nako e telele. Hoo e ka bang liphesente tse 50-60 tsa khalori ea hau ea letsatsi le letsatsi e lokela ho etsahala ka ts'ebeliso ea lik'habohaedreite tse rarahaneng, ho etsa raese e sootho e 'ngoe ea lijo tse ntlehali bakeng sa kholo ea mesifa [mashome a mabeli a motso o le mong] .

12. Litapole tse monate

Litapole tse tsoekere li na le lik'habohaedreite tse tlase tse ka bolokang matla a hau a le holimo le ha o qeta ho ikoetlisa [22] . Hape ke mohloli o ruileng oa likhoele tsa phepo tse hlokahalang bakeng sa ho chesa mafura, ho laola takatso ea lijo le ho khothaletsa phaello ea mesifa [2. 3] .

13. Sipinake

Botala bona bo botala bo nang le makhasi bo na le phytoecdysteroids, e thusang ho eketsa kholo ea mesifa ho fihlela liperesente tse 20 [24] . Li-antioxidants tse teng meroeng e makhasi li thusa ho potlakisa ho hlaphoheloa ha mesifa le lisele, e leng karolo ea bohlokoa ea kholo ea mesifa

14. Asparagase

Meroho ena e tala e na le asparagine e ngata e thusang ho khothaletsa ho monya metsi le letsoai le feteletseng 'meleng, e phethang karolo ea bohlokoa ho matlafatseng kholo ea mesifa e phetseng hantle. [26] .

15. Khofu

Boithuto bo bontšitse hore ts'ebeliso e tloaelehileng le e laoloang ea li-avocado e ka thusa ho khothaletsa moaho oa mesifa [27] . Hobane, ho ja mafura a phetseng hantle joalo ka a fumanoang li-avocado ho matlafatsa tlhahiso ea testosterone le kholo ea lihormone, eo le eona e thusang ho khothaletsa kholo ea mesifa [28] .

16. Liapole

Tholoana ena e na le li-polyphenol tse thusang ho aha mesifa hape li thibela mokhathala oa mesifa [29] . Li-polyphenols tse liapoleng li boetse li thusa ka ts'ebetso ea ho chesa mafura le ho thusa ho aha mesifa e nepahetseng.

17. Matsatsi

Matsatsi ke mohloli o enneng oa protheine. Ha li na mafura, ho li etsa litholoana tse ntle bakeng sa ho aha mesifa [30] . Ka mokhoa o ts'oanang, potassium e kahara tholoana ena e omeletseng e thusa ho aha mesifa le liprotheine 'meleng [31] .

18. Lipalesa

Lipurumu li na le boron, diminerale e thusang ho aha mesifa e matla le ho ntlafatsa tšebelisano ea mesifa [32] . Lipurumu li na le likhoele tsa phepo tse thusang ho chesa mafura kapele le ho khothaletsa kholo ea mesifa.

19. Seitan

Seitan ke sejo sa semela (se entsoeng ka hydrated gluten ka koro) se ka sebelisoang e le sebaka sa lihlahisoa tsa lijo tse sa jeng nama. E fana ka liprotheine tse fetang liperesente tse 25 ts'ebetsong e le ngoe mme ke mohloli o motle oa protheine ea semela bakeng sa ho aha mesifa [33] .

20. Linate

Linate, lialmonde, li-cashews, walnuts, makotomane le li-pistachio li nkuoa e le linate tse phetseng hantle ka ho fetisisa tse ka thusang kholo ea mesifa [3. 4] . Linate tsena tse hlabosang li tletse liprotheine, li li etsa lijo tse ntlehali tsa ho aha 'mele. Linate tse kang lialmonde le li-cashews li matlafatsoa ka protheine, mafura le likhoele, tse u fang li-calories tse ngata le kamora ho ikoetlisa ka thata jiming [35] [36] .

21. Peo

Peo e kang peo ea folaxe, peo ea chia, peo ea sesame le lipeo tsa soneblomo li tlatsoa ka mafura a bohlokoa, protheine le faeba [37] . Li-acid tsena tsa bohlokoa li thusa ho nts'etsapele ho hlaphoheloa ha lisele kamora ho ikoetlisa hape li fokotsa ho ruruha le ho thusa ho aha mesifa [38] .

Ka Tsebiso ea ho Qetela…

Ntle le tse boletsoeng kaholimo, blueberries, beetroot, bok choy, onion le konofolo, le oli ea mohloaare li nkuoa e le lijo tse phelisang hantle tse thusang ho holisa mesifa. Pele o etsa moralo oa lijo ka sepheo sa ho aha mesifa, buisana le ngaka ea hau ea lijo kapa morupeli oa hau oa boikoetliso ho qoba liphoso.

Lipotso tse botsoang khafetsa

P. Na libanana li ntle bakeng sa ho aha mesifa?

HO. E, libanana li phahame ka mefuta e metle ea li-carbs tseo motho a li entseng kamora ho ikoetlisa. Li-carb tsena tse sebetsang ka potlako li thusa ho khutlisa maemo a 'mele a glycogen, e tsebahalang ho thusa ho aha bocha mesifa e senyehileng.

P. Ke lokela ho ja neng ho haha mesifa?

HO. Ho ea ka The Academy of Nutrition and Dietetics, o lokela ho ba le li-carbs le protheine pele ho boikoetliso ho aha mesifa, 'me o lokela ho ja hora ho isa ho tse tharo pele o ikoetlisa.