Ja Lijo tsa protheine tse ruileng ka amino acid ena kamora ho ikoetlisa bakeng sa liphetho tse ntle tsa 'mele o chesang

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Seo u se jang kamora ho ikoetlisa se bohlokoa joalo ka ho ikoetlisa pele. Mohlomong ua tseba hore, ebang ke seneke kapa sejo se monate, repast ea hau e lokela ho kenyelletsa protheine, hobane ke phepo e thusang ho lokisa mesifa ea hau e sebelitsoeng ka thata. (Fumana hore na hobaneng basali ba hloka mokhoa o mocha oa phepo e nepahetseng ea lipapali.)

Empa le haeba sena e se litaba ho uena - 'me u na le likhetho tse ngata tse nang le protheine ka linako tsohle - mona ke seo u ka se khethang. eseng tseba: Mehloli eohle ea protheine ha ea etsoa e lekana. Lijo tse fapaneng tsa protheine li entsoe ka li-amino acid tse 20 tsa bohlokoa (litekanyo tsa protheine), e 'ngoe ea tsona eo re e ratang haholo hona joale. (Sheba Botsa Ngaka ea Lijo: Li-Amino Acids tsa Bohlokoa.)

"Leucine ke e 'ngoe ea li-amino acid tse ngata' me ha lipatlisiso li ntse li fetoha lithuto tse ling li bontša karolo e ikhethang eo e e bapalang liprotheine tsa mesifa," ho hlalosa Connie Diekman, R.D., motsamaisi oa phepo ea univesithi Univesithing ea Washington e St Louis.

Synthesis ea protheine ea mesifa ke se etsahalang ha 'mele oa hau o haha ​​kapa o tsosolosa liprotheine tse ncha tse matla ho feta liphetolelo tsa bona tse fetileng. Le thuto e ncha ka Bongaka le Saense ho Lipapali le Boikoetliso o fumane hore ho fumana ligrama tse hlano tsa leucine acid kamora 'boikoetliso ka hara seneke se nang le ligrama tse 23 tsa protheine e kanna ea ba sebaka se monate ha ho tluoa ho fumaneng molemo ona oa ho aha mesifa. Barupeluoa ba ileng ba theola nosh e nang le ligrama tse 23 tsa protheine le ligrama tse 5 tsa leucine ba ne ba e-na le liperesente tse 33 tse phahameng tsa protheine ea mesifa ha e bapisoa le barupeluoa ba neng ba e-na le seneke se nang le li-carbs le mafura feela. Ho feta moo, ba neng ba e-na le protheine le leucine hararo ba ne ba e-na le liphapang "tse sa tsotelleng" tsa melemo, ka hona ho fumaneha hore tse ling ha li betere ho feta.

Ka mokhoa o bonolo, mehloli e mengata ea protheine e se e kenyelletsa leucine. Diekman o khothaletsa linaoa tsa soya, matokomane, salmon, lialmonde, likhoho, mahe le habore. Diekman o re: "Ha leucine e fumanoa lijong tse ngata tsa protheine ea liphoofolo tsena li fana ka palo e kholo, ho nolofaletsa basali ho matlafatsa tlhahiso ea lijo ka linako tsohle le kamora ho ikoetlisa." (Bona: Tsela e Molemohali ea ho Fumana Moriana o Itšepetseng.)

Etsa hore munchie ea hau e be matla le ho feta ka ho eketsa lik'habohaedreite tse ling: "Ho ja leucine e nang le lik'habohaedreite tse kang lijo-thollo, litholoana le meroho mohlomong ho fana ka tšusumetso e eketsehileng ea litsela tsa ho haha ​​​​mesifa ho fellang ka ho ntlafatsa ka mor'a ho ikoetlisa," ho bolela Diekman. Leka mahe a mabeli a phehiloeng ka thata a nang le toast ea lijo-thollo le peanut butter kapa salmon e nang le raese e sootho le broccoli.

(Bakeng sa li-hacks tse nepahetseng tsa ho ja, jarolla khatiso e khethehileng ea morao-rao ea makasine ea rona ea dijithale ntle le tefo!)

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