Na Libaka tsa Protheine li U Loketse?

Litaba

• Li-protein tsa phepo e nepahetseng
• Melemo e ka bang teng ea liprotheine
• Mohloli o loketseng oa limatlafatsi
• Ho fokotsa boima ba 'mele
• Boima ba 'mele
• Phetoho ea lijo
• Ho rua mesifa
• Ho theoha le mehato ea ho itšireletsa
• Lijo tse ling tse nang le protheine e ngata
• Ntlha ea bohlokoa

Mekoallo ea liprotheine ke sejo se bobebe se bobebe se etselitsoeng ho ba mohloli o loketseng oa phepo e nepahetseng.

Batho ba bangata baa li thabela hobane ke tsela e potlakileng ea ho eketsa liprotheine le limatlafatsi tse ling bophelong bo maphathaphathe le bo mahlahahlaha.

Ka lebaka la mefuta e mengata e fapaneng ea liprotheine tse marakeng, ho bohlokoa ho tseba hore ha se liprotheine tsohle tse bōpiloeng tse lekanang.

Sengoliloeng sena se lekola hore na liprotheine tsa mekoallo li phetse hantle, li ka u fa melemo efe, le litsela tse molemohali tsa ho li kenyelletsa mokhoeng oa hau oa bophelo.

Li-protein tsa phepo e nepahetseng

Motsoako oa limatlafatsi oa liprotheine o ka fapana haholo lipakeng tsa lihlahisoa - esita le lipakeng tsa litatso.

Sena se bakoa haholo ke metsoako ea tsona e fapaneng. Mekoallo e mengata ea liprotheine e ka etsoa ka matsatsi a litholoana le litholoana tse omisitsoeng, linate le lipeo, le lithollo tse felletseng joaloka oats kapa quinoa.

Karolelano ea bareng e na le ligrama tse 5-10 tsa mafura, ligrama tse 25-35 tsa carbs le ligrama tse 5-10 tsa faeba ().

Ntle le ho fana ka protheine le li-carbs, li-protein tse ngata ke mohloli o motle oa li-micronutrients, joalo ka calcium, livithamini tsa B, potasiamo le tšepe.

Ha u hlahloba li-labels tsa motsoako, hlokomela hore liprotheine tse ling li sebelisa motsoako oa thepa 'me u se ke ua senola lintlha tse ling tsa eona ka har'a sephutheloana ().

Mefuta e mengata ea liprotheine e boetse e na le tsoekere e ngata ebile e sebelisa litapole tse sa pheleng hantle joalo ka sirapo ea poone e phahameng ea fructose, e eketsang fructose e fetelletseng lijong tsa hau mme e ka eketsa menyetla ea ho ba le mafura a sebete, botenya le lefu la tsoekere ha e jeoa haholo (,,).

Ka kakaretso, mekoallo e mengata ea liprotheine e fana ka likhalori tse 150 ho isa ho 400 le ligrama tse 10-20 tsa protheine, leha tse ling li na le liprotheine tse ka bang 30 tsa protheine ka nako e le ngoe ().

Mohloli oa protheine le ona oa fapana. Mekoallo e meng e na le phofo ea yogurt, lebese kapa liprotheine tsa lebese tse kang casein le whey, ha tse ling li sebelisa mehloli ea limela tse kang soya, pea kapa raese e sootho. Tse ling li na le makhooa a mahe, ha tse ling li ts'epa linate le lipeo e le mohloli oa mantlha oa protheine.

Ho feta moo, li-protein tse ling li sebelisa mehloli e mengata ea liprotheine tse kang Whey kapa soy protein isolates, ho fapana le ho sebetsoa hanyane, likhetho tsa protheine ea lijo.

Litlaleho tsa phepo e nepahetseng ea mekoallo ea liprotheine li ka fapana haholo lipakeng tsa lihlahisoa le litatso, ho latela metsoako e sebelisitsoeng. Sena se susumetsa khalori, liprotheine, mafura le fiber, hammoho le livithamini le liminerale tse hlahisang bareng ea protheine.

Melemo e ka bang teng ea liprotheine

Le ha ho le bonolo ho nka bareng ea protheine shelefong neng kapa neng ha u lapile, ho na le maemo a mang ao ka 'ona a ka bang molemo haholo.

Mohloli o loketseng oa limatlafatsi

Mekoallo ea liprotheine e ka ba seneke se bonolo, se loketseng ho jeoa, se nang le phepo. Li na le litatso tse fapaneng mme hangata li nka nakoana, li li etsa ntho e bonolo ho lula li le teng.

Haeba u batla ho hong ho ka ba le seneke sa har'a mpa ea motšehare, bareng e chitja hantle e nang le liprotheine tse ngata le metsoako ea boleng bo holimo e kanna ea ba khetho e sebetsang bakeng sa mokhoa oa hau oa bophelo.

Protheine le carb tse nang le liprotheine li ka ba etsa khetho e ntle bakeng sa seneke sa pele kapa sa kamora 'boikoetliso se ka fanang ka matlafatso ea matla bakeng sa boikoetliso kapa ho thusa ho lokisa mesifa kamora moo).

Ho feta moo, liprotheine tse ling ke mohloli o motle oa fiber, e bohlokoa bakeng sa bophelo bo botle ba lijo 'me e ka thusa ho thibela ho ja haholo lipakeng tsa lijo ().

Kamora nako, li-protein tse ngata ke mohloli o motle oa livithamini le liminerale tsa bohlokoa, joalo ka calcium, tšepe, magnesium, potasiamo, phosphorus, vithamine E le livithamini tsa B, ho u thusa ho fihlela litlhoko tsa hau tsa letsatsi le letsatsi tsa li-micronutrients tsena.

Ho fokotsa boima ba 'mele

Batho ba bangata ba sheba liprotheine tse ba thusang ho tšehetsa leeto la bona la ho theola boima ba 'mele.

Liphuputso tse ling li bonts'a hore lijo tse nang le protheine e phahameng li ts'ehetsa ho theola boima ba 'mele haholo ho feta lijo tse nang le protheine e tloaelehileng. Mohlomong sena se bakoa ke litlamorao tsa protheine, tse ka thibelang takatso ea hau ea lijo le ho thusa ho thibela ho ja haholo (,,).

Hlokomela hore haeba u khetha ho sebelisa liprotheine bakeng sa morero ona, ho theola boima ba 'mele le ho hloka phepo e nepahetseng le ho ikoetlisa khafetsa.

Boima ba 'mele

Ho nona, o tlameha ho ja likhalori tse ngata ho feta tseo o li chesang ka letsatsi. Haeba ona ke sepheo sa hau, liprotheine li ka ba tlatsetso e thusang lijong tsa hau.

Liprotheine tse ngata li na le khalori e ngata, ho bolelang hore li fana ka likhalori tse ngata ts'ebetsong e le 'ngoe feela, ho etsa hore ho be bonolo ho eketsa likhalori ntle le ho ja lijo tse ling tse ngata.

Mohlala, liprotheine tse ling li ka ba le likhalori tse fetang 350 bareng. Tsena li ka jeoa habonolo lipakeng tsa lijo ho eketsa likhalori tse eketsehileng lijong tsa hau le ho khothaletsa ho nona.

Leha ho le joalo, leha sepheo sa hau e le ho ba le boima ba 'mele, khetha mekoallo ea liprotheine e fanang ka lisebelisoa tse hahang ho fapana le tse nang le tsoekere le litlatsetso.

Phetoho ea lijo

Mekoallo ea liprotheine hangata e bonoa e le tsela e potlakileng ea ho nka sebaka sa lijo, haholo-holo lijo tsa hoseng.

Le ha bareng ea liprotheine e sa bapisoe le lijo tsa hoseng tse entsoeng ka mefuta e fapaneng ea lijo tse phetseng hantle, tse ling li ka sebetsa hantle ka har'a pinch.

Haeba u batla lijo tsa hoseng kapele ka linako tse ling, mekoallo ea liprotheine qetellong ea khalori e phahameng e se nang tsoekere e tlatsitsoeng kapa oli ea hydrogenated e kanna ea ba khetho e ntle.

Ho rua mesifa

Haeba u motho ea mahlahahlaha ea nang le mesifa e mengata, kapa motho ea batlang ho fumana mesifa, ho eketsa liprotheine tse ngata lijong tsa hau ho ka thusa boiteko ba hau.

Ebile, American College of Sports Medicine e khothaletsa hore baatlelete ba mamello le baatlelete ba koetlisitsoeng ka matla ba je ligrama tsa 0.54-0.77 tsa protheine ka ponto (1.2-1.7 dikgerama ka kg) ea boima ba 'mele ().

Liphuputso li fana ka maikutlo a hore ho tlatselletsa ka protheine ho ka eketsa mesifa le ts'ebetso ea hau ha boemo ba hau ba ho ikoetlisa le lijo li lekane ().

Mekoallo ea liprotheine e ka ba tsela e bonolo ea ho eketsa li-carbs, liprotheine, livithamini le liminerale lijong tsa hau. Hape, li ka fokotsa takatso ea lijo, tsa matlafatsa ho ikoetlisa, kapa tsa tšehetsa ho lokisoa ha mesifa kamora ho ikoetlisa. Le ha ho le joalo, li ke ke tsa nkela boleng le limatlafatsi phepelo ea lijo tse felletseng.

Ho theoha le mehato ea ho itšireletsa

Likhetho tse ngata tsa li-protein bar lia fumaneha kajeno. Sena se ka etsa hore ho be thata ho tseba hore na ke efe e molemong oa hau, hape ho bonolo ho e khetha e kanna ea se tšoanele lipheo tsa hau hantle.

Mekoallo e meng ea liprotheine e na le lik'hilojule tse ngata haholo 'me e ekelitse tsoekere hoo e ka bang ea ba teng le tseleng ea lipompong.

Ho ntlafatsa tatso, ba bangata ba sebelisa litlolo tse tsoekere tse ekelitsoeng, tse ka fapana ho tloha ho tse natefisang lijo tsa tlhaho joalo ka matsatsi kapa stevia ho isa ho tse sa pheleng hantle joalo ka sirapo ea poone e phahameng ea fructose. Mefuta e mengata ea liprotheine e sebelisa tsoekere ea 'moba kapa mahe a linotši, e kanna ea se lumellane le likhetho tsa hau.

Ntle le moo, leha mafura a libareng tse ling tsa liprotheine hangata a tsoa linate le lipeo, ba bang ba sebelisa lioli tsa semela tse ntlafalitsoeng haholo joalo ka palema, canola, peanut kapa oli ea soya.

Haeba u ja liprotheine feela bakeng sa protheine ea tsona, hopola hore batho ba bangata ba ja liprotheine tse ngata ho feta kamoo ba hlokang, ka hona e kanna eaba u se u ntse u fumana phepo ena e lekaneng (11).

Ho ja protheine ho feta tekano ha ho bonahale ho thusa bophelo ba motho ea tloaelehileng, 'me ho etsa joalo ho ka ba kotsi maemong a mang.

Tlhahlobo e le 'ngoe ea lithuto tsa batho tse 32 e fumane hore ho ja liprotheine tse ngata ho feta chelete e khothalletsoang ea lijo (RDA) ea ligrama tse 0.36 ka ponto (0.8 grams ka kg) ea boima ba' mele ho ne ho amahanngoa le kotsi e kholo ea mofetše, lefu la pelo le masapo, sebete, le mathata a liphio ().

Leha ho le joalo, liphuputso tse ling li tlaleha hore ho ja protheine e phahameng ea letsatsi le letsatsi ea ligrama tse 1,4 ka boima ba ligrama tse 3 ka boima ba 'mele e bolokehile, bonyane nakong e khuts'oane.

Mohlala, phuputso e entsoeng ho banna ba 14 ba koetliselitsoeng ho hanyetsa e bontšitse hore ho ja protheine ea letsatsi le letsatsi ea ligrama tse fetang 1.5 ka boima ba ligrama tse 3.3 ka kg ea boima ba 'mele bakeng sa likhoeli tse 6 ha e amane le litlamorao tse mpe tsa bophelo bo botle. Boithuto bo bong bo bontšitse sephetho se tšoanang (,).

Le ha lipatlisiso tse ling mabapi le litlamorao tsa nako e telele tsa bophelo bo botle lijong tse phahameng tsa protheine li hlokahala, ho ka etsahala hore ho batho ba bangata, ho ja ligrama tse 0.36 tsa protien ka ponto (0,8 grams ka kg) ea boima ba 'mele letsatsi ka leng ho lekane.

Leha ho le joalo, hopola hore batho ba bang, ho kenyeletsoa baatlelete, basali ba baimana le ba anyesang, le ba nang le mafu a itseng a sa foleng, ba hloka liprotheine tse ngata letsatsi le letsatsi ho feta batho ka kakaretso.

Qetellong, mekoallo ea liprotheine e ka fapana haholo ka theko ea tsona mme e kanna ea se tšoane le theko ea tsona. Ntle le ho lekola lisebelisoa tsa boleng bo holimo, ho ka thusa ho bapisa theko ea yuniti le ho fumana hore na ke lihlahisoa life tse fanang ka boleng bo holimo.

Sebaka se nepahetseng sa protheine bakeng sa hau se ipapisitse le lipheo le litekanyetso tsa hau. Khetha ba nang le lethathamo la lintho tse khutšoane tse sebelisang lijo tse felletseng ho fapana le lisebelisoa tse ntlafalitsoeng haholo. Ho boetse ho khothaletsoa ho khetha li-protein tse nang le tsoekere e nyane ho feta.

Mekoallo ea liprotheine ha e fapane feela ka phepo e nepahetseng empa le metsoako. Tse ling li na le tsoekere e ngata mme e kanna ea ba mohloli o sa hlokahaleng oa protheine e fetelletseng. Lekola sephutheloana ho bona hore na protheine e na le lipheo le litlhoko tsa hau.

Lijo tse ling tse nang le protheine e ngata

Haeba o batla mekhoa e meng ea ho kenyelletsa lijo tse nang le protheine e ngata lijong tsa hau, mona ke lintlha tse 'maloa:

• linate tse tala le lipeo
• chisi
• mahe a phehiloeng ka thata
• li-butter tse nang le linate le peo
• yogurt e sa tsoakoang
• lebese kapa liprotheine tse phahameng tsa nondairy
• kase e bitsoang Cottage cheese
• linaoa le lensisi
• tofu le tempeh
• seitan
• nama e se nang mafura le litlhapi
• lijo-thollo tse itseng

Ho fihlella litlhoko tsa hau tsa protheine ho bonolo ka phepo e nepahetseng. Kenya lijo tse nang le liprotheine tse phetseng hantle lijong ka 'ngoe le sejo se monate ho u thusa hore u ikutloe u phetse hantle ho feta, ho eketsa ho ikoetlisa le ho ts'ehetsa bophelo bo phetseng hantle.

Mekoallo ea liprotheine ha se eona feela tsela ea ho eketsa liprotheine lijong tsa hau. Ho kenyelletsa lijo tse nang le protheine e ngata lijong tsa hau le lijong tse bobebe ke tsela e ntle ea ho fihlela litlhoko tsa hau tsa protheine le ho ts'ehetsa bophelo bo botle ba bophelo.

Ntlha ea bohlokoa

Mekoallo ea liprotheine ke tsela e bonolo ea ho eketsa liprotheine le limatlafatsi tse ling lijong tsa hau. Leha ho le joalo, ha se liprotheine tsohle tse entsoeng ka ho lekana.

Tse ling li na le lik'hilojule tse ngata 'me li ekelitse tsoekere hape li sebelisa metsoako eo u ka batlang ho e qoba. Tse ling e kanna ea ba khetho e nepahetseng ea ho fepa boikoetliso ba hau, ho tsitsisa tsoekere ea mali pakeng tsa letsatsi lohle, kapa le ho qala hoseng ha u ntse u tsamaea.

Ho na le mekhoa e mengata ea ho fumana liprotheine tse ngata lijong tsa hau, empa haeba u khetha ho ja liprotheine, etsa bonnete ba hore u sheba karolo ea phepo e nepahetseng le lenane la metsoako ho u thusa ho etsa qeto ea hore na ke efe e molemohali bakeng sa tsela eo u phelang ka eona.