Liprotheine tse ka holimo ho tse robeli tsa limela ke tsena

Liprotheine tse ka holimo ho tse robeli tsa limela ke tsena

Batho ba bang baa ferekana ha ba batla ho fumana protheine mehloling ea lijo ntle le nama. Joalokaha ho tlalehiloe ke NDTV, protheine ke karolo ea bohlokoa ea lijo tse leka-lekaneng. Protheine e fa ’mele matla, e matlafatsa masapo le ho khotsofatsa mala.

Haeba u batla ho fetola le ho ja lijo tse sa kenyelletseng nama, bothata ke hore ha ho na mehloli e lekaneng ea meroho ea protheine. Mona ke lethathamo la lijo tse nang le protheine tse ka nkelang likhoho, konyana le mefuta e meng ea nama sebaka. :

1- Peanut butter

U ka ja likhaba tse 8 (ligrama tse XNUMX) tsa peanut butter letsatsi le leng le le leng ho fumana protheine e lekaneng.

2 - Hummus

Lierekisi li na le protheine e ngata eo 'mele o e hlokang. Li-chickpeas li ka kenyelletsoa ho salate, lijana tsa meroho, le tse ling.

3- Lebese

Lebese le fa ’mele k’halsiamo eo o e hlokang, ho phaella tabeng ea ho ba mohloli o babatsehang oa protheine. Litsebi li khothalletsa ho nka lebese la turmeric, haholo-holo mariha, ho matlafatsa tšireletso ea 'mele.

4- Peo

Peō e nyenyane, e nang le phepo e ntle e na le liprotheine, mafura a phetseng hantle, livithamine le liminerale. Ho ja peō e tletseng letsoho (likhaba tse peli) letsatsi le leng le le leng, haholo-holo e kopantsoe le linate, ho fa 'mele litlhoko tsa oona tse sa tšoaneng.

5- Walnut

E 'ngoe ea limatlafatsi tse ngata tseo walnuts li fanang ka tsona ke protheine. Ho ja likhaba tse peli tsa tablespoons letsatsi ka leng ho u thusa ho fumana melemo eohle ea walnuts. Li-walnuts tse fatše li ka jeoa joalo ka ha li le joalo, kapa tsa eketsoa ho lino le lijo tse kang shakes le salate.

6- Mahe

Mahe ke khetho e ntle haholo ebile ke mohloli oa bohlokoa oa protheine bakeng sa batho ba jang lijo tsa mahe le lebese, tseo haholo-holo e leng lijo tsa meroho.

Likhakanyo tsa linaleli tsa Maguy Farah tsa selemo sa 2023