Ke liprotheine life (le mabaka a 10 a ho ja)

Litaba

• 1.Hlahisa boima ba mesifa
• 2. Hlahisa masole a mmele
• 3. Boloka letlalo le moriri tse phetseng hantle
• 4. Leka-lekanya lihomone
• 5. Boloka tsamaiso e ntle ea methapo
• 6. Ho hlaphoheloa ha maqeba le ho buuoa
• 7. Ho tsamaisa oksijene
• 8. Fana ka matla
• 9. Boloka bophelo bo kopaneng
• 10. Lijoe le ho monya lijo
• Palo ea protheine e jeoang ka letsatsi

Liprotheine ke limatlafatsi tse hlokahalang bakeng sa 'mele ho hlahisa likarolo tsa bohlokoa tsa' mele, joalo ka mesifa, lihormone, lisele, letlalo le moriri. Ntle le moo, liprotheine e ne e le li-neurotransmitters, tse ikarabellang ho fetiseng litšusumetso tsa methapo tse etsang menahano le litaelo tsa mmele hore mmele o tsamaye.

Liprotheine ke limatlafatsi tse fumanoang lijong tse kang nama, tlhapi, mahe le lihlahisoa tsa lebese, hammoho le lijong tse tsoang limeleng, joalo ka linaoa tsa soya, linaoa, matokomane, sesame le lensisi.

Mona ke mabaka a 10 a ho ja protheine:

1.Hlahisa boima ba mesifa

Liprotheine ke limatlafatsi tsa bohlokoa bakeng sa ho boloka le ho eketseha ha mesifa, hobane hore mesifa e hōle ho hlokahala hore, ntle le ts'ebetso ea ho ikoetlisa kamehla, ts'ebeliso e lekaneng ea liprotheine tsa boleng bo holimo, joalo ka tse fumanoang lijong tsa liphoofolo tšimoloho, joalo ka nama, khoho le mahe.

Palo ea protheine e lokelang ho sebelisoa bakeng sa hypertrophy e fapana ho ea ka boima ba 'mele le mofuta le bongata ba boikoetliso bo etsoang. Bona hore na ke lijo life tse u thusang ho fumana boima ba mesifa.

2. Hlahisa masole a mmele

Masole a mmele le lisele tsa tšireletso li entsoe ka liprotheine, 'me ntle le ho ja limatlafatsi tse lekaneng sesole sa' mele sea fokola 'me' mele o hlaseloa habonolo ke mafu le tšoaetso.

Ntle le ts'ebeliso e nepahetseng ea protheine, limatlafatsi tse ling tse kang zinc, selenium le omega-3 le tsona li bohlokoa bakeng sa ho boloka boits'ireletso bo botle. Bona malebela a ho matlafatsa sesole sa hau sa 'mele.

3. Boloka letlalo le moriri tse phetseng hantle

Liprotheine li na le boikarabello ba ho theha collagen, ntho e fanang ka ho tiea letlalong le ho thibela makhopo le matšoao a polelo. Ntle le moo, keratin, karolo ea mantlha ea moriri, le eona ke protheine, ke ka hona moriri o phetseng hantle o hlokang phepo ena.

Ho bohlokoa ho hopola hore lijo tse kang nama le mahe, tseo ka tlhaho li nang le liprotheine tse ngata, li ikarabellang haholo bakeng sa ho hlahisa collagen le keratin, ka hona ha ho na lebaka la ho tsepamisa mohopolo lijong kapa li-supplement tsa collagen.

4. Leka-lekanya lihomone

Lihormone le tsona ke lintho tse 'meleng tse entsoeng ke liprotheine, ka hona, e le ho ba le botsitso bo botle ba lihormone, ho hlokahala hore o je phepo ena hantle. Mathata a kang Polycystic Ovary Syndrome, khatello ea maikutlo kapa matšoenyeho a ka bakoa ke liphetoho tsa li-hormone, 'me phepo e nepahetseng e bohlokoa ho ntlafatsa matšoao le ho phekola maloetse.

5. Boloka tsamaiso e ntle ea methapo

Li-neurotransmitters tse kang adrenaline le acetylcholine li entsoe ka liprotheine, 'me li ikarabella ho fetiseng litšusumetso tsa methapo tse hlahisang menahano, maikutlo le litaelo tse etsang hore' mele oohle o tsamaee le ho sebetsa hantle.

6. Ho hlaphoheloa ha maqeba le ho buuoa

Liprotheine ke motheo oa mantlha oa ho theoa ha lisele tse ncha, ho hlokahala ho hlaphoheloa mathata a joalo ka maqeba le maqeba a ho buoa. Li etsa likarolo tsa bohlokoa tsa 'mele, joalo ka methapo ea mali, lisele tse hokahanyang, lisele, collagen le letlalo, mme ho bohlokoa ho ba le ts'ebeliso e lekaneng ea protheine kamora ho etsa opereishene e kholo, joalo ka ts'ebetso ea pelo le ho kenya setho sa mmele.

7. Ho tsamaisa oksijene

Lisele tse khubelu tsa mali, lisele tse ikarabellang bakeng sa ho tsamaisa oksijene maling, li entsoe ka liprotheine, ke ka hona tšebeliso e tlase ea phepo ena e ka bakang mathata a kang phokolo ea mali, bofokoli, pallor le ho hloka sebopeho.

8. Fana ka matla

Ntle le lik'habohaedreite le mafura, liprotheine li ka sebelisoa e le substrate ho hlahisa matla 'meleng le ho laola tsoekere ea mali, haholo lijong tse nang le lik'habohaedreite tse ngata. Grama e 'ngoe le e' ngoe ea protheine e fana ka 4 kcal, chelete e lekanang e fanoang ke lik'habohaedreite.

9. Boloka bophelo bo kopaneng

Manonyeletso a entsoe ka mesifa mme a na le kholo e kholo ea collagen, e sebetsang joalo ka sesepa lipakeng tsa masapo, ho thibela ho tsofala ha bona le ponahalo ea bohloko. Kahoo, kaha collagen e entsoe ka liprotheine, le tsona li bohlokoa bakeng sa ho boloka bophelo bo botle bo kopaneng le ho thibela likotsi nakong ea boikoetliso ba 'mele, tse thatafatsang manonyeletso haholo. Bona hore na ke eng bakeng sa collagen.

10. Lijoe le ho monya lijo

Lero la ka mpeng le li-enzyme tse silang lijo li entsoe ka liprotheine, tse ikarabellang ho roba lijo hore li be likaroloana tse nyane tse tla monngoa ke mala.

Ntle le moo, lisele tsa mala li na le lipalangoang tse entsoeng ke liprotheine mme li sebetsa joalo ka mamati a lumellang ho kena ha limatlafatsi tse silitsoeng 'meleng.

Palo ea protheine e jeoang ka letsatsi

Palo ea protheine e lokelang ho jeoa ka letsatsi e fapana ho latela boima ba motho le boikoetliso bo etsoang. Mohlala, motho e moholo ea latelang:

• Ha e ikoetlise e hloka 0.8 g ea protheine bakeng sa kg ka 'ngoe ea boima ba' mele;
• Ho itloaetsa ho ikoetlisa habonolo ho hloka 1.1 ho 1,6 g ea protheine ka kg ya boima ba 'mele;
• Ho ikoetlisa ka boima ba 'mele ho hloka 1.5 ho 2 g ea protheine ka kg ea boima ba' mele.

Sena se bolela hore sehahi sa 'mele se nang le 70 kg se hloka ho noa 105 g ho isa ho 140 g ea protheine, e lokelang ho ajoa letsatsi lohle ho ba le litholoana tse ntle tsa tlhokomelo le tlhahiso ea mesifa. Kopana le li-Supplements tse 10 ho fumana boima ba mesifa.

Ho ithuta haholoanyane ka lijo tse nang le protheine, shebella video e latelang: