Ke likarolo life tse kenyelletsoeng lijong tse phethiloeng?

Liprotheine

Kenya letsoho ho thehoeng ha lisele tse ncha. Ho feta moo, liphoofolo li sebelisa hoo e ka bang karolo ea boraro ea liprotheine tse silehang ka lijo ho boloka jase le letlalo la tsona li le boemong bo botle.

Liphoofolo tse jang lijo tse lokiselitsoeng li fumana liprotheine tse nang le metsoako ea tlhaho ea liphoofolo - nama (konyana ea tlhaho, khoho, turkey, joalo-joalo), offal (sebete le litho tse ling tsa ka hare), tlhapi le karolo e itseng e nang le metsoako ea meroho - raese, soya. , lijo-thollo.

Ka nako e ts'oanang, lijo tse seng li entsoe li na le protheine e ngata eo phoofolo e e hlokang le eo e khonang ho e amohela. Lijong tse entsoeng lapeng, li ka fapana ka ho felletseng: 100 g ea likhoho e na le 18,2 g ea protheine, 100 g ea nama ea kolobe - 14,6 g, 100 g ea buckwheat - 12,6 g.

Mafura

Fepa 'mele oa liphoofolo tse ruuoang lapeng ka matla. Li tla le lisebelisoa tsa tlhaho ea liphoofolo - mafura a nama ea khomo le tlhapi, hammoho le oli ea meroho - soneblomo, linseed.

Li boetse li na le li-acid tse mafura. Li hlokahala e le hore letlalo le seaparo se phele hantle, 'me tsamaiso ea' mele ea ho itšireletsa mafung e be matla, e le hore mesebetsi ea ho ikatisa e sebetse. Li-acids tsa Omega-3 le Omega-6 hangata li fumaneha lijong tse seng li entsoe. Ea pele e na le thepa e khahlanong le ho ruruha, e tlatsa lisele tsa 'mele ka oksijene, boloka mesifa e le boemong bo botle. Tse latelang li bohlokoa bakeng sa mekhoa ea ho ikatisa. Khaello ea mafura a acid e sokela ntja ka ho se sebetse hantle ha bana, ho senyeha ha letlalo le seaparo.

Li-carbohydrate

Li thusa phoofolo ea lapeng le tšilo ea eona, kaha e sebetsa e le mohloli oa matla le fiber ea lijo, ntle le hore ts'ebetso e tloaelehileng ea pampitšana ea mala e thata haholo.

Karolo ena e kenella 'meleng oa liphoofolo ka metsoako ea tlhaho ea semela - makhasi a beet, makhasi a tsoekere, lesere, koro, poone. Fiber e nang le tsona e tsitsisa mosebetsi oa mala, e thibela ho patoa.

Lijo tse lokisitsoeng

Mohlomong ha ho sejana se le seng se phehiloeng lapeng se khonang ho kopanya likarolo tsohle tse hlokahalang bakeng sa phoofolo ka tekanyo e nepahetseng. Likabelong tsa liindasteri, li fumaneha ka mokhoa o nepahetseng bakeng sa ho ts'oaroa.

Ha ho bapisoa: ho tsoa ho protheine e fumanehang ka 100 g ea nama ea khomo, 'mele oa ntja o sebetsa 75% feela, le protheine e fumanehang ka 100 g ea lijo tse seng li entsoe - 90%.

Ka hona, liprotheine, mafura le lik'habohaedreite lijong tse lokiselitsoeng li molemo haholo bakeng sa phoofolo ea lapeng ho feta likarolo tse tšoanang, empa lijong tse entsoeng lapeng.