Liprotheine tsa meroho ke lijo tsa bohlokoa ka ho fetisisa Ramadan

Liprotheine tsa meroho ke lijo tsa bohlokoa ka ho fetisisa Ramadan

'Mele o hloka phepelo e tsitsitseng ea protheine ho etsa mesebetsi e kang ho haha ​​mesifa le ho hlahisa lihomone le li-neurotransmitters. Khetho e pharaletseng ea mehloli ea liprotheine tsa liphoofolo le limela e etsa hore ho be bonolo ho kopana le litlhoko tsa letsatsi le letsatsi tsa protheine maemong a phepo e nepahetseng.

Ho latela se phatlalalitsoeng ke webosaete ea Mind Your Body Green, ho na le lijo tse ngata tsa limela, ho kenyeletsoa le meroho, tse nang le protheine e ngata ka mokhoa o makatsang, mohlala, meroho e meng e kang linaoa, lensisi le lierekisi - ka kakaretso li tsejoa e le legumes. e nang le protheine ea meroho, e fanang ka melemo e meng joalo ka fiber le potasiamo

1. Lensisi

Ho na le lebaka leo ka lona lensisi e leng ntho e ratoang har'a litsebi tsa phepo e nepahetseng kaha li tletse liprotheine tse thehiloeng limela 'me li na le livithamine le liminerale tse ngata tse kang folic acid, tšepe, magnesium le potasiamo. Komiki e le 'ngoe ea lensisi e fana ka ligrama tse 17.9 tsa protheine, e batlang e feta 30% ho feta protheine e fumanoang maheng a mabeli a maholo.

2. Linaoa

Linaoa ke mohloli o babatsehang oa protheine hammoho le folic acid, vithamine e bohlokoa haholo nakong ea bokhachane kaha e phetha karolo ea bohlokoa khōlong ea lesea le ka pōpelong. Komiki e 'ngoe le e 'ngoe e phehiloeng ea linaoa e na le ligrama tse 15.3 tsa protheine, ntle le li-amino acid tse hlokahalang.

3. Lierekisi tse tala

Lierekisi tse tala li lokeloa ke sebaka se itseng lijong, kaha li na le protheine e ngata le kopi e le 'ngoe e koahelang ho feta 20% ea tlhoko ea letsatsi le letsatsi bakeng sa livithamini A, C le K, hammoho le folic acid le thiamine.

4. Spinach

Sepinachi ha se na protheine e ngata, empa se na le palo e tsotehang ha e bapisoa le meroho e meng e se nang starchy. Mohlala, senoelo se le seng sa spinach se na le protheine e fetang 260% ho feta kopi e le 'ngoe ea zucchini e phehiloeng. Hape ke mohloli o babatsehang oa livithamine le liminerale tse ngata, tse kang vithamine A, C, le K, calcium, iron le magnesium. Komiki e 'ngoe le e' ngoe e phehiloeng ea spinach e na le ligrama tse 5.35 tsa protheine.

5. Medame e litšila

Linaoa tsa Fava li na le tatso ea botoro le litlolo tse monate, ntle le ho rua ka liminerale tse 15, ho akarelletsa le magnesium, koporo, potasiamo le zinki. Komiki e 'ngoe le e 'ngoe e phehiloeng ea linaoa tsa fava e na le ligrama tse 12.9 tsa protheine, hammoho le li-amino acid tse bohlokoa leucine, lysine, phenylalanine le valine.

6. Artichoke

Li-artichoke li tsejoa ka ho ba le fiber e ngata. Komiki e le 'ngoe ea lipelo tsa artichoke e fana ka ligrama tse 9.69 tsa fiber, e koahelang 34% ea boleng ba letsatsi le letsatsi bo hlokoang ke' mele. Artichokes e na le ligrama tse 4.9 tsa protheine ea meroho ka kopi e phehiloeng, hammoho le livithamini C le K, folic acid, le liminerale tse kang magnesium le potasiamo.

Likhakanyo tsa linaleli tsa Maguy Farah tsa selemo sa 2023