Na liprotheine tsa 'mele li hlile li phetse hantle?

Litaba

• Kahoo, na li-protein tsa bara li mpe kapa li ntle?
• Malebela a ho Khetha Sebaka sa Protheine se Botle
• Tlhahlobo bakeng sa

Mekoallo ea liprotheine e ne e sebelisoa feela bakeng sa bashanyana ba mega-mesifa ka phapusing ea boima. Empa ka basali ba ntseng ba eketseha ba lebelletseng ho ja liprotheine, mekoallo ea liprotheine e fetohile sejo se tloaelehileng sa mohohlo o tlase-oa-mokotla.

Na hoo ke ntho e ntle? Re ile ra etsa lipatlisiso 'me ra buisana le litsebi tse phahameng ho fumana' nete eohle ka li-protein bars.

Kahoo, na li-protein tsa bara li mpe kapa li ntle?

Melemo: Pele ho tsohle, ho na le protheine. "Protheine ke macronutrient ea bohlokoa bakeng sa mosali e mong le e mong," ho bolela Kylene Bogden, M.S., R.D.N., C.S.S.D, setsebi se ngolisitsoeng sa phepo e nepahetseng le Cleveland Clinic Center for Functional Medicine. Protheine e bohlokoa eseng feela ho boima ba mesifa e omeletseng, empa hape le ho sekhahla sa metabolism ea hau, maemo a ho khora, esita le bophelo bo botle ba lihormone. Tlhahlobo e felletseng ea 2015 ho Applied Physiology, Phepo e nepahetseng, le Metabolism e khothalletsa batho, haholo-holo ba sebetsang ho ntlafatsa sebopeho sa 'mele ea bona (karolelano ea mafura a' mele ho mesifa), ho ja pakeng tsa 25 le 35 grams ea protheine lijong tsohle.

Leha ho le joalo, lipatlisiso tse hatisitsoeng ho American Journal of Clinical Nutrition e bontša hore basali ba bangata ha ba atamele moeli ona o loketseng. Ntle le moo, ho sa tsotelehe hore na re ja lijo tse ngata hakae, ha se kamehla re nang le nako le ho nahanisisa esale pele ho qeta Sontaha thapama re nyolla lithane tsa liprotheine tse pakiloeng, tse lokiselitsoeng ho jeoa le lijo tse bobebe tse lateloang ke ho li arola. Lijana ka bonngoe (le ho li boloka li bata!) Le ho li hula ho potoloha letsatsi lohle (ebe o li futhumatsa hape).

Ke ka lebaka leo li-protein tsa protheine li khahlang haholo. Ha ho na prep kapa sehatsetsi se hlokahalang, ka hona haeba u phela bophelo bo mafolofolo, ba ho ts'oara le ho ea, ke tsela e ntle ea ho netefatsa hore phepo ea hau ea protheine e lula e le teng ho pholletsa le letsatsi. Bogden o re: "E 'ngoe ea melemo ea mantlha ea li-protein ke ntho e bonolo. "Li loketse mekhoa ea bophelo ea basali e maphathaphathe, 'me li ka ba thusa ho fumana limatlafatsi tseo ba neng ba ke ke ba khona ho li fumana ka tsela e ngoe."

Ha re bua ka limatlafatsi, tsena li kenyelletsa li-carb tse hlokahalang, mafura le fiber, tseo kaofela li sebetsang hammoho le protheine ho eketsa phumaneho ea amino acid mesifa ea hau, ho thusa ho khora le ho boloka matla a hau a le holimo, ho bolela setsebi se ngolisitsoeng sa phepo ea lijo Betsy Opyt, RD, CDE, mothehi oa Best Betsy. O re, "Lijo ke mafura a 'mele oa hau. Haeba u sa rera ho ja lijo tse bobebe kapa ho ja letsatsi lohle, joale ho fumana matla a ho sebelisa matla thapelong ea thapama e ka ba phephetso," o re, a hlokomela hore motsoako oa carbs le protheine ke Ho bohlokoa hape ho foleng. Ke kahoo basali ba bangata ba retelehelang ho li-protein bar e le seneke sa pele le ka mor'a ho ikoetlisa.

Mefokolo: "Liprotheine tse ling li na le ligrama tse fetang 30 tsa tsoekere le lik'hilojule tse ngata ho feta lipompong," ho bolela setsebi sa lijo tsa lipapali tsa lipapali Georgie Fear, R.D., C.S.S.D., mongoli oa Litloaelo tse Lean bakeng sa ho Fokotsa Boima ba Bophelo Bohle. Ho sa le joalo, tse ling li na le metsoako e thata ea ho phatlalatsa, e entsoeng ka lab joalo ka lioli tsa hydrogenated (bala: trans fat), sirapo ea poone e phahameng-fructose, 'mala oa lijo, tsoekere ea maiketsetso, lino tse tahang tsa tsoekere le lisebelisoa tse ling tse amanang le bophelo bo tlase ho linaleli, ho bolela Bogden.

Malebela a ho Khetha Sebaka sa Protheine se Botle

Sheba lenane la metsoako: Sena ke sona se tlamehang ho tseba hantle hore na u ja eng, kahoo u se ke oa ts'epa mabitso a ka pele ho sephutheloana ho etsa qeto. "Se ke oa nahana ka liprotheine kapa mafura ho fihlela o netefalitse hore bare e entsoe ka lisebelisoa tse u loketseng tseo u li tsebang," ho bolela Bogden. Mohlala, CLIF Bar e etsa lihlahisoa tse fapaneng, ho tloha mohahong oa eona oa BUILDER'S Protein Bar ho ea Organic Trail Mix Bar, e sebelisa metsoako e felletseng joalo ka li-oats tse phuthetsoeng le botoro ea linate le zero oli e haelloang ke hydrogenated kapa sirapo ea poone ea high-fructose. ALOHA e etsa liprotheine tsa vegan tse boetse li hloekile haholo.

Tseba sepheo sa hau: Ntle le ho lekola metsoako, ho bohlokoa ho beha leihlo liprotheine, mafura, carbs, tsoekere le fiber - leha bongata bo loketseng bo ipapisitse le seo u tšepileng ho se fumana bareng ea hau. "Haeba o e sebelisa e le mohloli oa hau oa mantlha oa protheine, ka hona o batla bare e nang le bonyane ligrama tse 10 tsa protheine," ho bolela Tšabo. "Ke leka ho fumana tse nang le tsoekere e nyane bakeng sa lijo tse bobebe tsa ho eta kapa lijo tse bobebe tsa pele ho robala. Leha ho le joalo, haeba u sebelisa bara nakong ea lipapali tsa baatlelete, tsoekere ke mohloli o fumanehang habonolo oa mafura a potlakileng kahoo matlalo a litholoana kapa mekoallo e thehiloeng litholoana a le teng" ha e le hantle ke mohopolo o mobe." Haeba u batla ho hlaphoheloa kamora ho ikoetlisa kapa matla a sa feleng (ho feta leetong le lelelele, mohlomong) khetha bareng e nang le ligrama tse ka bang 30 tsa lik'habohaedreite, kaha bare e tlase ea carb le eona e ke ke ea u fepa. (Bona se ka lishelefong tsa mabenkele lethathamong la rona la libaka tse nepahetseng le tse mpe ka ho fetesisa bakeng sa basali.) Mabapi le mafura le fiber, Opyt o khothaletsa ho khetha bareng e nang le ligrama tse ka bang 10 ho isa ho tse 15 tsa mafura, haholo-holo ho tsoa mehloling e sa sebetsoeng (leka ho boloka ho noa mafura a mangata ho isa tlase ho ligrama tse 5) le palo ea faeba lipakeng tsa ligrama tse 3 ho isa ho tse 5, e leng ho tla eketsa phello ea tlala ea hau ea tlala.

Iketsetse protheine bareng: Ha u fumane hantle seo u se batlang lebenkeleng la lijo tsa bophelo bo botle kapa 'marakeng oa heno? Leka ho iketsetsa liprotheine tse nang le e 'ngoe ea lipepe tsa vegan protein bar.

Ka lehlohonolo, haeba u ela hloko se kenang bareng ea hau le hore na ke hobane'ng ha u li ja, ha ho hlokahale hore u amehe haholo ka lik'halori. Ntle le moo, haeba o le leetong la letsatsi, o kanna oa hloka liprotheine tse ngata le li-carbs (tse ka bang le li-calories tse 300-mmoho le li-bar tsa hau tsa protheine, e hopotsa Tšabo. Haeba u ntse u batla motšehare oa mantsiboea ofising, sebaka se kopaneng se nang le li-carb le liprotheine tse ka bang 150 ho isa ho 200 calories, se tla fihla sebakeng seo.

Tlhahlobo bakeng sa