Sengoli: Louise Ward
Letsatsi La Creation: 8 Hlakubele 2021
Ntlafatsa Letsatsi: 22 November 2024
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Lose Belly Fat But Don’t Eat These Common Foods
Video: Lose Belly Fat But Don’t Eat These Common Foods

Litaba

Litlamorao tsa mafura le carbs li baka likhang. Leha ho le joalo, hoo e batlang e le motho e mong le e mong oa lumela hore protheine e bohlokoa.

Batho ba bangata ba ja liprotheine tse lekaneng ho thibela khaello, empa batho ba bang ba ka etsa betere ka ho ja protheine e phahameng haholo.

Liphuputso tse ngata li bontša hore lijo tse nang le protheine e phahameng li na le melemo e meholo bakeng sa ho theola boima ba 'mele le bophelo bo botle ba' mele (,).

Mona ke mabaka a 10 a thehiloeng ho mahlale a ho ja liprotheine tse ngata.

1. E fokotsa takatso ea tlala le tlala

Li-macronutrients tse tharo - mafura, carbs le protheine - li ama 'mele oa hau ka litsela tse fapaneng.

Liphuputso li bonts'a hore protheine ke eona e tlatsang ka ho fetisisa. E o thusa hore o ikutlwe o tletse - ka dijo tse fokolang ().

Lebaka le leng ke hobane protheine e fokotsa boemo ba hau ba hormone ea tlala ea ghrelin. E boetse e matlafatsa maemo a peptide YY, hormone e etsang hore u ikutloe u tletse (, 5,).


Litholoana tsena tsa takatso ea lijo li ka ba matla. Phuputsong e le 'ngoe, ho eketseha ha palo ea protheine ho tloha ho 15% ho isa ho 30% ea likhalori tse entsoeng ke basali ba batenya haholo ba ja lik'hilojule tse fokolang tsa 441 ka letsatsi ntle le ho thibela letho ka boomo ().

Haeba o hloka ho theola boima ba 'mele kapa mafura a mpa, nahana ka ho tlosa tse ling tsa li-carb le mafura ka protheine.Ho ka ba bonolo joalo ka ho etsa litapole kapa raese e sebeletsa e nyane ha o ntse o eketsa ho longoa ha nama kapa tlhapi.

Kakaretso Lijo tse nang le protheine e ngata li fokotsa tlala, li u thusa ho ja likhalori tse fokolang. Sena se bakoa ke ts'ebetso e ntlafalitsoeng ea lihormone tse laolang boima ba 'mele.

2. Ho eketsa boima ba mesifa le matla

Liprotheine ke 'mele oa mesifa ea hau.

Ka hona, ho ja liprotheine tse lekaneng ho u thusa ho boloka boima ba mesifa ea hau le ho khothaletsa kholo ea mesifa ha o ikoetlisa ka matla.

Liphuputso tse ngata li bonts'a hore ho ja liprotheine tse ngata ho ka thusa ho eketsa boima ba mesifa le matla (,).

Haeba u le mahlahahlaha, u phahamisa litšepe, kapa u leka ho fumana mesifa, u lokela ho etsa bonnete ba hore u fumana protheine e lekaneng.


Ho boloka liprotheine tse phahameng li ka thusa haholo ho thibela ho lahleheloa ke mesifa nakong ea boima ba 'mele (10, 11,).

Kakaretso Mosifa e entsoe haholo-holo ka protheine. Ho ja liprotheine tse phahameng ho ka u thusa ho fumana boima ba mesifa le matla ha o ntse o fokotsa tahlehelo ea mesifa nakong ea boima ba 'mele.

3. Molemo Bakeng sa Masapo a Hao

Khopolo-taba e tsoelang pele e ntšetsa pele khopolo ea hore protheine - haholo-holo liprotheine tsa liphoofolo - e mpe masapong a hao.

Sena se ipapisitse le mohopolo oa hore protheine e eketsa mojaro oa asiti 'meleng, e lebisang ho leaching ea calcium masapong a hau e le ho fokotsa acid.

Leha ho le joalo, liphuputso tse ngata tsa nako e telele li bonts'a hore protheine, ho kenyeletsoa le protheine ea liphoofolo, e na le melemo e meholo bakeng sa bophelo bo botle ba masapo (,, 15).

Batho ba jang liprotheine tse ngata ba tloaetse ho boloka masapo a le betere ha ba ntse ba tsofala mme ba na le kotsi e tlase haholo ea lefu la masapo le ho robeha ha masapo (16,).

Sena ke sa bohlokoa ka ho khetheha ho basali, ba kotsing e kholo ea lefu la ho fokola ha masapo kamora ho ilela khoeli. Ho ja liprotheine tse ngata le ho lula u le mafolofolo ke tsela e ntle ea ho thusa ho thibela seo ho etsahala.


Kakaretso Batho ba jang liprotheine tse ngata ba na le bophelo bo botle ba masapo le kotsi e tlase haholo ea lefu la masapo le ho robeha ha mmele ha ba ntse ba tsofala.

4. E fokotsa litakatso le takatso ea ho ja lijo tse bobebe bosiu

Takatso ea lijo e fapane le tlala e tloaelehileng.

Ha se feela ka 'mele oa hau o hlokang matla kapa limatlafatsi empa boko ba hau bo hloka moputso (18).

Leha ho le joalo, litakatso li ka ba thata haholo ho li laola. Mokhoa o motle oa ho li hlola e ka ba ho li thibela hore li etsahale pele.

E 'ngoe ea mekhoa e metle ea thibelo ke ho eketsa phepo ea hau ea protheine.

Phuputso e 'ngoe ho banna ba fetang boima ba' mele e bontšitse hore liprotheine tse eketsehang ho 25% ea likhalori li fokolitse litakatso ka 60% le takatso ea ho ja lijo tse bobebe bosiu ka halofo ().

Ka mokhoa o ts'oanang, phuputso e entsoeng ho banana ba nang le boima bo feteletseng ba 'mele e fumane hore ho ja lijo tsa hoseng tse nang le protheine e ngata ho fokotsa litakatso le ho ja lijo tse bobebe bosiu.

Sena se ka buelloa ke ntlafatso ts'ebetsong ea dopamine, e 'ngoe ea lihormone tse kholo tsa boko tse amehang litakatsong le ho lemalleng lithethefatsi ().

Kakaretso Ho ja liprotheine tse ngata ho ka fokotsa litakatso le takatso ea ho ja lijo tse bobebe bosiu. Ho ja lijo tsa hoseng tse nang le protheine e ngata ho ka ba le phello e matla.

5. Ho matlafatsa metabolism le ho eketsa ho chesa mafura

Ho ja ho ka matlafatsa metabolism ea hau ka nakoana.

Ke hobane 'mele oa hau o sebelisa lik'halori ho sila le ho sebelisa limatlafatsi lijong. Sena se bitsoa phello ea thermic ea lijo (TEF).

Leha ho le joalo, ha se lijo tsohle tse tšoanang ntlheng ena. Ebile, protheine e na le tšusumetso e phahameng haholo ho feta mafura kapa li-carbs - 20-35% ha e bapisoa le 5-15% ().

Ho bonts'oa liprotheine tse phahameng ho matlafalitse metabolism haholo le ho eketsa palo ea likhalori tseo u li chesang. Sena se ka lekana le li-calories tse 80-100 tse chesang letsatsi ka leng (,,).

Ebile, lipatlisiso tse ling li bontša hore o ka chesa le ho feta. Phuputsong e 'ngoe, sehlopha se nang le protheine e phahameng se chesitse lik'hilojule tse 260 ka letsatsi ho feta sehlopha se nang le protheine e tlase. Seo se lekana le hora ea boikoetliso bo matla bo itekanetseng ka letsatsi ().

Kakaretso Ho ja haholo liprotheine ho ka matlafatsa metabolism ea hau haholo, ho u thusa ho chesa likhalori tse ngata ho pholletsa le letsatsi.

6. Ho theola khatello ea mali ea hao

Khatello ea mali e phahameng ke sesosa se seholo sa lefu la pelo, setorouku le lefu le sa foleng la liphio.

Ho khahlisang ke hore phepelo e phahameng ea protheine e bonts'itsoe e theola khatello ea mali.

Ha ho hlahlojoa liteko tse 40 tse laoloang, protheine e eketsehileng e theotse khatello ea mali ea systolic (palo e holimo ea ho bala) ka 1.76 mm Hg ka karolelano le khatello ea mali ea diastolic (palo e tlase ea ho bala) ka 1.15 mm Hg ().

Phuputso e 'ngoe e fumane hore, ntle le ho theola khatello ea mali, phepo e nang le protheine e phahameng e boetse e fokotsa cholesterol ea LDL (mpe) le triglycerides (27).

Kakaretso Liphuputso tse 'maloa li hlokometse hore ho ja liprotheine tse phahameng ho ka fokotsa khatello ea mali. Boithuto bo bong bo bonts'a lintlafatso maemong a mang a kotsi a lefu la pelo.

7. E thusa ho boloka boima ba 'mele

Hobane ho ja lijo tse nang le protheine e ngata ho matlafatsa metabolism 'me ho lebisa ho fokotseheng ka boiketsetso ha ho ja lik'halori le litakatso, batho ba bangata ba eketsang protheine ea bona ba tloaetse ho theola boima ba' mele hanghang (,).

Phuputso e 'ngoe e fumane hore basali ba batenya haholo ba jang 30% ea lik'halori tsa bona ho tsoa ho protheine ba theotse liponto tse 11 (5 kg) ka libeke tse 12 - leha ba ne ba sa thibele ka boomo lijo tsa bona ().

Liprotheine li boetse li na le melemo bakeng sa tahlehelo ea mafura nakong ea thibelo ea ka boomo ea likhalori.

Phuputsong ea likhoeli tse 12 ho batho ba 130 ba nonneng haholo lijong tse thibetsoeng khalori, sehlopha se nang le protheine e phahameng se lahlile mafura a 'mele a 53% ho feta sehlopha se tloaelehileng sa protheine se jang likhalori tse tšoanang ().

Ehlile, ho theola boima ba 'mele ke qalo feela. Ho boloka boima ba 'mele ke phephetso e kholo ho batho ba bangata.

Keketseho e nyane ea phepelo ea protheine e bonts'itsoe ho thusa ho boloka boima ba 'mele. Phuputsong e le 'ngoe, ho eketsa liprotheine ho tloha ho 15% ho isa ho 18% ea likhalori ho fokotsitse boima ba' mele hape ka 50% ().

Haeba o batla ho fokotsa boima bo feteletseng, nahana ka ho etsa keketseho e sa feleng phepong ea hau ea protheine.

Kakaretso Ho eketsa protheine eo u e jang ho ke ke ha u thusa feela ho theola boima ba 'mele empa ho e boloka nako e telele.

8. Ha e Kotsi Liphio Tse Phetseng Hantle

Batho ba bangata ka phoso ba lumela hore ho ja protheine e ngata ho senya liphio tsa hau.

Ke 'nete hore ho thibela ho ja liprotheine ho ka thusa batho ba nang le lefu la liphio le neng le ntse le le teng. Sena ha sea lokela ho nkuoa habobebe, hobane mathata a liphio a ka ba maholo haholo ().

Leha ho le joalo, le hoja ho ja liprotheine tse phahameng ho ka lematsa batho ba nang le mathata a liphio, ha ho na kamano ho batho ba nang le liphio tse phetseng hantle.

Ebile, liphuputso tse ngata li hatisa hore lijo tse nang le liprotheine tse phahameng ha li na litlamorao tse mpe ho batho ba se nang lefu la liphio (,,).

Kakaretso Le ha protheine e ka baka kotsi ho batho ba nang le mathata a liphio, ha e ame ba nang le liphio tse phetseng hantle.

9. E Thusa 'Mele oa Hao ho Itokisa Kamora Kotsi

Liprotheine li ka thusa 'mele oa hau ho itokisa kamora hore o lemale.

Sena sea utloahala, kaha se theha litšiea tsa mantlha tsa lisele le litho tsa hau.

Liphuputso tse ngata li bonts'a hore ho ja liprotheine tse ngata kamora ho lemala ho ka thusa ho potlakisa ho hlaphoheloa (,).

Kakaretso Ho ja liprotheine tse ngata ho ka u thusa ho fola kapele haeba u lemetse.

10. E o thusa hore o dule o itekanetse ha o tsofala

O mong oa litlamorao tsa botsofali ke hore mesifa ea hau ea fokola butle-butle.

Linyeoe tse matla ka ho fetisisa li bitsoa sarcopenia e amanang le lilemo, e leng e 'ngoe ea lisosa tsa mantlha tsa bofokoli, ho robeha ha masapo le phokotso ea boleng ba bophelo hara batho ba baholo (,).

Ho ja liprotheine tse ngata ke e 'ngoe ea litsela tse molemohali tsa ho fokotsa ho senyeha ha mesifa ho amanang le lilemo le ho thibela sarcopenia ().

Ho lula u le mahlahahlaha le hona ho bohlokoa, 'me ho phahamisa litšepe kapa ho ikoetlisa ho ka etsa limakatso ().

Kakaretso Ho ja liprotheine tse ngata ho ka thusa ho fokotsa tahlehelo ea mesifa e amanang le botsofali.

Ntlha ea Bohlokoa

Le ha ho noa liprotheine tse phahameng ho ka ba le melemo ea bophelo bo botle ho batho ba bangata, ha ho hlokahale ho bohle.

Batho ba bangata ba se ba ntse ba ja likarolo tse ka bang 15% tsa likhalori tse tsoang liprotheine, tse fetang ho lekana ho thibela khaello.

Leha ho le joalo, maemong a mang, batho ba ka rua molemo ka ho ja haholo ho feta moo - ho fihlela ho 25-30% ea likhalori.

Haeba u hloka ho theola boima ba 'mele, ntlafatsa bophelo bo botle ba' mele, kapa u be le mesifa le matla, etsa bonnete ba hore u ja protheine e lekaneng.

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