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Liprotheine ke litene tsa bophelo. Sele e ngoe le e ngoe 'meleng oa motho e na le protheine. Sebopeho sa mantlha sa protheine ke ketane ea li-amino acid.

O hloka protheine lijong tsa hau ho thusa mmele oa hau ho lokisa lisele le ho etsa tse ncha. Liprotheine le tsona li bohlokoa bakeng sa kholo le kholo ho bana, bacha le bakhachane.

Lijo tsa protheine li arotsoe ka likarolo tse bitsoang li-amino acid nakong ea tšilo ea lijo. 'Mele oa motho o hloka li-amino acid tse ngata ka bongata bo lekaneng ho boloka bophelo bo botle.

Li-amino acid li fumaneha mehloling ea liphoofolo joalo ka nama, lebese, tlhapi le mahe. Li boetse li fumaneha mehloling ea limela joalo ka soya, linaoa, linaoa, li-butter tsa linate le lithollo tse ling (joalo ka kokoana-hloko ea koro le quinoa). Ha ho hlokahale hore u je lihlahisoa tsa liphoofolo ho fumana protheine eohle eo u e hlokang lijong tsa hau.

Li-amino acid li arotsoe ka lihlopha tse tharo:

  • Ea bohlokoa
  • E sa hlokahaleng
  • Maemo

Li-amino acid tsa bohlokoa e ke ke ea etsoa ke 'mele,' me e tlameha ho fanoa ka lijo. Ha ho hlokahale hore li jeoe lijong tse le 'ngoe. Tekanyo ea letsatsi lohle e bohlokoa haholo.


Li-amino acid tse sa hlokahaleng li entsoe ke 'mele ka li-amino acid tsa bohlokoa kapa ka ho senyeha ho tloaelehileng ha liprotheine.

Amino acid e nang le maemo lia hlokahala linakong tsa bokuli le khatello ea maikutlo.

Palo ea protheine eo u e hlokang lijong tsa hau e tla itšetleha ka litlhoko tsa hau tsa khalori ka kakaretso. Kamohelo ea letsatsi le letsatsi ea protheine bakeng sa batho ba baholo ba phetseng hantle ke 10% ho isa ho 35% ea litlhoko tsa hau tsa likhalori. Mohlala, motho ea nang le khalori ea 2000 a ka ja ligrama tse 100 tsa protheine, e tla fana ka 20% ea likhalori tsohle tsa bona tsa letsatsi le letsatsi.

Karolo e le 'ngoe ea ligrama tse 30 tsa lijo tse nang le protheine e ngata e na le ligrama tse 7 tsa protheine. Phokotso ea ligrama tse 30 e lekana:

  • 1 oz (30 g) ea tlhapi ea nama kapa likhoho
  • 1he le leholo
  • ¼ senoelo (60 milliliters) tofu
  • ½ senoelo (ligrama tse 65) linaoa tse phehiloeng kapa lensisi

Lebese le nang le mafura a tlase hape ke mohloli o motle oa protheine.

Lithollo tsohle li na le protheine e ngata ho feta lihlahisoa tse ntlafalitsoeng kapa tse "tšoeu".

Bana le bacha ba ka hloka chelete e fapaneng ho latela lilemo tsa bona. Mehloli e meng e phetseng hantle ea protheine ea liphoofolo e kenyelletsa:


  • Turkey kapa khoho e tlositsoeng letlalo, kapa bison (eo hape e bitsoang nama ea nare)
  • Ho khaola nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea kolobe, ”
  • Litlhapi kapa likhetla

Mehloli e meng e metle ea protheine e kenyelletsa:

  • Linaoa tsa Pinto, linaoa tse ntšo, linaoa tsa liphio, lensisi, lierekisi tse arohaneng kapa linaoa tsa garbanzo
  • Linate le lipeo, ho kenyelletsa lialmonde, makotomane, linate tse tsoakiloeng, linate, linate, linoko tsa soneblomo, kapa walnuts (Linate li na le mafura a mangata kahoo hlokomela boholo ba likarolo. Ho ja likhalori tse fetang litlhoko tsa hau ho ka lebisa ho nona.)
  • Tofu, tempeh, le lihlahisoa tse ling tsa protheine ea soya
  • Lihlahisoa tsa lebese tse se nang mafura

Tataiso e ncha ka ho fetisisa ea lijo ea Lefapha la Temo la Amerika, e bitsoang MyPlate, e ka u thusa ho etsa khetho e nepahetseng ea ho ja.

Lijo - protheine

  • Liprotheine

National Academy of Sciences, Setsi sa Bongaka, Boto ea Lijo le Phepo. Lits'oaetso tsa Tlhahiso ea Lijo bakeng sa Matla, Khabohaedreite, Fibre, Mafura, Mafura Acids, Cholesterol, Protein le Amino Acids. Tlaleho ea Naha ea Naha. Washington, DC, 2005. www.nal.usda.gov/sites/default/files/fnic_uploads/energy_full_report.pdf.


Ramu A, Neild P. Lijo le phepo e nepahetseng. Ka: Naish J, Lekhotla la Syndercombe D, eds.Saense ea Bongaka. 3rd ed. Philadelphia, PA: Elsevier; 2019: khaolo ea 16.

Lefapha la Bophelo le Litšebeletso tsa Botho la Amerika le Lefapha la Temo la Amerika. Litaelo tsa 2015-2020 tsa Lijo bakeng sa MaAmerika. La 8th. health.gov/dietaryguidelines/2015/resource/2015-2020_Dietary_Guidelines.pdf. E ntlafalitsoe ka December 2015. E fihlile ka la 21 June, 2019.

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