Kenya liprotheine tsena tse thehiloeng ho limela ho menu ea hau

Kenya liprotheine tsena tse thehiloeng ho limela ho menu ea hau

Setsebi sa phepo e nepahetseng Vedi Chawla o re, “Protheine ke limatlafatsi tsa bohlokoa. ’Me haeba motho a e-ja protheine e lekaneng letsatsi le leng le le leng, e ka haha ​​mesifa, ea thusa ho boloka boima ba ’mele bo botle, ho thibela ho ja ho tlōla, ho matlafatsa masapo le ho theola khatello ea mali.”

Kahoo, ho kenyelletsa lenane le latelang la meroho lijong ho fana ka lijo tse monate, tse matlafatsang 'me ho boloka bophelo bo botle ka kakaretso:

1 - broccoli

Broccoli e na le liprotheine tse ngata, mafura a fokolang, le lik’hilojule tse fokolang. Ke mohloli o babatsehang oa livithamine, liminerale le li-antioxidants, tseo kaofela li tšehetsang bophelo bo botle. E boetse e ruile ka asiti ea folic, manganese, potasiamo, phosphorus, le divithamini K le C. E boetse e na le li-glucosinolate, tse bontšitsoeng ho loantša mofetše.

2- Lierekisi

Lierekisi li khetholloa e le mohloli o ruileng oa protheine ea meroho le fiber. Li na le mafura a tlase le k'holeseterole 'me li phahame ka manganese, koporo, phosphorus, folate, zinki, tšepe le magnesium. E fa 'mele li-phytonutrients tse kang cometerol, tse ka thusang ho thibela maloetse a mala.

3- Kale

Kale, e leng mofuta oa k'habeche kapa k'habeche, ke mohloli o babatsehang oa protheine e thehiloeng limela. E na le lik'hemik'hale tsa phenolic tse fanang ka 'mele ka melemo ea antioxidant. Lintho tse ling tsa bohlokoa tsa khale li kenyelletsa omega-3 le omega-6 fatty acids, hammoho le vithamine K, C, le B6, calcium, potasiamo, manganese le magnesium.

4- poone e monate

Poone e tsoekere e thathamisitsoe e le meroho e nang le mafura a fokolang le protheine e ngata, e koahelang hoo e ka bang 9% ea protheine eo 'mele oa motho o e hlokang letsatsi le letsatsi. E boetse e na le thiamine, vithamine C, B6, folic acid, magnesium, phosphorus le magnesium.

5 - Kholiflower

Cauliflower e na le protheine e ngata. E na le Synegrin hammoho le potasiamo, manganese, Magnesium, Phosphorous, Calcium, Vithamine C, K le tšepe.

6- Spinach

Ho lumeloa hore Spinach ke e 'ngoe ea meroho e makhasi a nang le limatlafatsi tse ngata. Protheine, hammoho le li-amino acid tsa bohlokoa, li kenya letsoho ho 30% ea lik'hilojule tsa spinach, e leng mohloli oa bobeli o ruileng oa protheine merohong.

Sepinachi se boetse se na le limatlafatsi tse kang Vitamin A, K, le C, tse thusang ho boloka sesole sa 'mele se sebetsang hantle, se sireletsang mahlo, le ho khothalletsa phallo e ntle ea mali, har'a lintho tse ling.

Likhakanyo tsa linaleli tsa Maguy Farah tsa selemo sa 2023