🔹 Oqsil mahsulotlari:

Tovuq filesi – 23-25 g oqsil (100 g mahsulotda)
Indeyka go‘shti – 22-24 g
Yog‘siz mol go‘shti – 20-22 g
Tvorog (5%) – 16-18 g
Losos baliq – 20-22 g
Tuxum – 12-14 g
Dengiz mahsulotlari – 15-20 g
Loviya va dukkaklilar – 19-26 g
Tofu – 8-12 g
🔹 Kletchatka (tolalar) manbalari:

Karam (oq karam, brokkoli) – erimaydigan tolalar
Bargli ko‘katlar (ismaloq, rukola) – eriydigan tolalar
Sabzi, lavlagi, olma, nok – eriydigan tolalar
Yorma (jo‘xori) – eriydigan tolalar
Yong‘oq va urug‘lar – erimaydigan tolalar
🔹 Murakkab uglevodlar manbalari:

Grechka – glyutensiz
Kinoa – ko‘p oqsil bor
Jo‘xori – oshqozon-ichak tizimi uchun foydali
Qizil guruch – uzoq vaqt to‘q saqlaydi
Perlovka – B guruhi vitaminlariga boy
Kartoshka – kaliy manbai
Batat – teri uchun foydali
Fasol, no‘xat – ko‘p tolalar mavjud
🔹 Sog‘lom yog‘lar manbalari:

Avokado – 15 g yog‘ (100 g mahsulotda)
Zaytun yog‘i – 99 g
Zig‘ir yog‘i – 99 g
Yong‘oq (bodom, yong‘oq) – 50-60 g
Urug‘lar (zig‘ir, chia, kungaboqar) – 40-50 g
Qora shokolad (85%) – 35-40 g
Kakos yong‘og‘i suti – 20 g
Qizil baliq (losos, forel) – 13-15 g
Bu ma’lumotlar sog‘lom turmush tarzini yo‘lga qo‘yish va ortiqcha yog‘ qatlamidan xalos bo‘lish uchun muhim tavsiyalardir.

Agar qo‘shimcha savollaringiz bo‘lsa, so‘rashingiz mumkin! 😊

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