U khethile lenane la lipina tse bolaeang, la atolosoa hantle, 'me la fana ka liperesente tse 150 ha u ikoetlisa. Joale u qetile, na? Eseng kapele hakaalo. Lijo tseo u li jang metsotsong e seng mekae ea pele ka mor'a ho ikoetlisa ke e 'ngoe ea likarolo tsa bohlokoa ka ho fetisisa le tse fokolang haholo tsa koetliso, ho bolela mokoetlisi oa botho. Lisa Reed .
E le ho thusa 'mele oa hao hore o hlaphoheloe ka potlako, hammoho le ho lokisa le ho haha mesifa e mecha, u tla batla ho eketsa mafura kapele ka mor'a ho sebetsa ka lik'habohaedreite le liprotheine tse nyane. Haufinyane hakae? Lipatlisiso li bontšitse hore ho ja lijo tsa ka mor'a ho ikoetlisa hang ka mor'a ho ikoetlisa (ke hore, ka hare ho metsotso e 15) ho molemo ho feta ho ja hora ka mor'a moo, Reed o re bolella. Ka hona, u nahanne ka seo, mona ke lijo tse monate ka ho fetisisa tsa kamora ho ikoetlisa le lijo tse bobebe tseo u ka li kenyang ka mokotleng oa hau oa boikoetliso.
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Foxys_forest_manufacture/Getty Images1. Yoghurt
Kapa chisi ea cottage, haeba u le ntho ea mofuta oo. Ka bobeli li fana ka mohloli o motle oa protheine kamora ho ikoetlisa, ho bolela lipapali setsebi sa lijo Angie Asche . Bakeng sa matla a eketsehileng a antioxidant le carbohydrate, o khothaletsa ho eketsa monokotsoai o mocha kapa meroho e takiloeng. Bonase e eketsehileng? Lijo tse nang le calcium le vithamine D tse ngata li thusa ho matlafatsa masapo le ho thibela ho robeha.
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sveta_zarzamora / Getty Litšoantšo2. Hummus le Whole Grackers
Ka mor'a ho ikoetlisa, 'mele oa hau o rata lijo tse nang le lik'habohaedreite hobane li chesoa ke mabenkele a tsona a matla, setsebi sa phepo e nepahetseng Lindsey Joe oa hlalosa. Ho tlatsa mabenkele ana (aka glycogen), ka holim'a likotlolo tse 'maloa tsa lijo-thollo tse nang le protheine e ngata (le e monate ka ho feletseng) hummus.
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Litšoantšo tsa LightFieldStudios / Getty3. Mahe
Mme eseng makgowa feela. Li-yolk tsa mahe li na le limatlafatsi tse 'maloa tsa bohlokoa bakeng sa bophelo bo botle ba boko le masapo, ho bolela Asche. O etsa tlhahiso ea ho paka mahe a 'maloa a phehiloeng ka thata ka mokotleng oa hau oa boikoetliso bakeng sa mohloli o potlakileng le o bonolo oa protheine, o kopantsoeng le selae sa toast ea koro bakeng sa li-carbs tse eketsehileng ka mor'a ho ikoetlisa.
Litšoantšo tsa Rimma_Bondarenko / Getty4. Protheine Shakes
Phepo ea metsi ke khetho e ntle bakeng sa lijo tsa kamora ho ikoetlisa hobane e monya habonolo mme ka hona e ka sebelisoa kapele ke 'mele oa hau, ho bolela Reed. Recipe ea hae eo a e ratang haholo? Smoothie e entsoeng ka & frac12; senoelo sa lebese la almonde, khaba e le 'ngoe ea phofo ea protheine le & frac12; senoelo sa fragole. E monate.
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margouillatphotos/Getty Images5. Salmon e Kokoang
Litlhapi tse mafura li tsejoa ka matla a tsona a ho ruruha busting , le lipatlisiso e hatisitsoeng ho Clinical Journal of Sports Medicine e fumane hore omega-3 fatty acids e ka boela ea thusa ho fokotsa ho lieha ho qala mesifa (DOMS) ka mor'a ho ikoetlisa. Leka ho ala sekoahelo sa lijo-thollo ka moalo o mosesaane oa chisi ea tranelate le ho tšela salmon e tsubang bakeng sa seneke se monate le se nkehang habonolo.
Litšoantšo tsa bhofack2/Getty6. Lebese la Tsokolate le Mafura a Tlase
Bakeng sa ba fumanang ho le thata ho ja hang ka mor'a ho ikoetlisa, Lekhotla la Amerika la Boikoetliso e fana ka maikutlo a ho leka lijo tse metsi ho e-na le tse tiileng. 'Me lebese la chokolete ke khetho e ntle, ka lebaka la motsoako oa eona o monate oa lik'habohaedreite, protheine le metsi. (E-ea habonolo feela ka tsoekere.)
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