Ho ja protheine - U lokela ho ja liprotheine tse kae ka letsatsi?

Litaba

• Protheine ke eng, hona ke hobane'ng ha e le bohlokoa?
• E ka thusa ho theola boima ba 'mele le ho thibela boima ba' mele
• E ka u thusa ho fumana mesifa le matla
• Liprotheine nakong ea bokhachane
• Maemo a mang a ka eketsang litlhoko tsa protheine
• Na liprotheine li na le litlamorao tse mpe bophelong?
• Mokhoa oa ho fumana protheine e lekaneng lijong tsa hau
• Seo "ligrama tsa protheine" se bolelang
• Ho thoe'ng ka motho ea tloaelehileng?

Ke limatlafatsi tse fokolang tse bohlokoa joalo ka protheine. Ho se fumane e lekaneng ho tla ama bophelo ba hau le 'mele oa hau.

Leha ho le joalo, maikutlo mabapi le hore na o hloka protheine e kae a fapana.

Mekhatlo e mengata ea semmuso ea phepo e nepahetseng e khothaletsa ho ja protheine e itekanetseng.

DRI (Dietary Reference Intake) ke ligrama tse 0,36 tsa protheine ka ponto (0,8 grams ka kg) ea boima ba 'mele.

Sena se lekana le:

• Ligrama tsa 56 ka letsatsi bakeng sa monna ea tloaelehileng ea lutseng
• Ligrama tsa 46 ka letsatsi bakeng sa mosali ea tloaelehileng ea lutseng

Sena se ka lekana ho thibela khaello, empa chelete eo o e hlokang e ipapisitse le lintlha tse ngata, ho kenyeletsoa le boemo ba hau ba tšebetso, lilemo, boima ba mesifa, lipheo tsa mmele le bophelo bo botle ka kakaretso.

Sengoliloeng sena se lekola boholo ba protheine le mokhoa oa bophelo o joalo ka tahlehelo ea boima ba 'mele, moaho oa mesifa le maemo a ts'ebetso.

Protheine ke eng, hona ke hobane'ng ha e le bohlokoa?

Liprotheine ke 'mele oa hau o ka sehloohong o ahang. Li sebelisetsoa ho etsa mesifa, mesifa, litho tsa letlalo le letlalo, hammoho le li-enzyme, lihomone, li-neurotransmitters le limolek'hule tse fapaneng tse sebeletsang mesebetsi e mengata ea bohlokoa.

Liprotheine li na le limolek'hule tse nyane tse bitsoang liamino acid, tse hokahanang joalo ka lifaha tse khoeleng. Li-amino acid tsena tse hokahaneng li etsa liketane tse telele tsa protheine, ebe li ikopanya ho ba libopeho tse rarahaneng.

'Mele oa hau o hlahisa tse ling tsa li-amino acid, empa o tlameha ho fumana tse ling tse tsejoang e le li-amino acid tsa bohlokoa ka tsela ea hau ea lijo.

Liprotheine ha li bue feela ka bongata empa hape le boleng.

Ka kakaretso, protheine ea liphoofolo e fana ka li-amino acid tsohle tse hlokahalang hore li sebelisoe ka botlalo. Sena sea utloahala, kaha lisele tsa liphoofolo li tšoana le lisele tsa hau.

Haeba u ja lihlahisoa tsa liphoofolo joalo ka nama, tlhapi, mahe kapa lebese letsatsi le leng le le leng, mohlomong o fumana protheine e lekaneng.

Leha ho le joalo, haeba u sa je lijo tsa liphoofolo, ho fumana protheine eohle le liamino acid tsa bohlokoa tse hlokoang ke 'mele oa hau ho ka ba thata le ho feta. Haeba u latela lijo tse thehiloeng lijalong, u kanna oa khahloa ke sengoloa sena ka mehloli e 17 e metle ea liprotheine bakeng sa vegans.

Ke batho ba fokolang feela ba hlokang ho tlatselletsa ka protheine, empa ho etsa joalo ho ka ba molemo ho baatlelete le lihahi tsa 'mele.

Liprotheine ke molek'hule ea sebopeho e nang le li-amino acid, tseo bongata ba tsona 'mele oa hau o ke keng oa itlhahisa ka bo ona. Lijo tsa liphoofolo hangata li na le liprotheine tse ngata, tse fanang ka li-amino acid tsohle tsa bohlokoa.

E ka thusa ho theola boima ba 'mele le ho thibela boima ba' mele

Liprotheine li bohlokoa ha ho tluoa ho theoleng boima ba 'mele.

Joalo ka ha o tseba, o hloka ho ja likhalori tse fokolang ho feta tseo o li chesang ho theola boima ba 'mele.

Bopaki bo fana ka maikutlo a hore ho ja protheine ho ka eketsa palo ea likhalori tseo u li chesang ka ho matlafatsa sekhahla sa ts'oaetso (lik'halori tse tsoang) le ho fokotsa takatso ea lijo (lik'halori tse) ().

Ho sebelisa 25-30% ea likhalori tsa hau tsa letsatsi le letsatsi tse tsoang liprotheine ho bonts'itsoe ho matlafatsa metabolism ka li-calories tse 100-100 ka letsatsi, ha li bapisoa le liprotheine tse fokolang tsa lijo (,,).

Leha ho le joalo, tlatsetso ea bohlokoahali ea protheine ho fokotsa boima ba 'mele e kanna ea ba bokhoni ba eona ba ho fokotsa takatso ea lijo, e lebisang phokotsong ea ho ja lik'halori. Liprotheine li molemo ho feta mafura kapa li-carbs ho u boloka u ikutloa u tletse (,).

Phuputsong e le 'ngoe ho banna ba nang le botenya, ho ja 25% ea likhalori tse tsoang liprotheine ho ekelitse maikutlo a botlalo, hammoho le ho fokotsa litakatso tsa ho noa bosiu le menahano e fetelletseng ka lijo ka 50% le 60%, ka ho latellana ().

Phuputsong e 'ngoe ea libeke tse 12, basali ba ekelitseng protheine ea bona ho 30% ea li-calories ba jele li-calories tse 441 tse fokolang ka letsatsi mme ba theola liponto tse 11 ka ho eketsa feela li-protein lijong tsa bona ().

Hape, protheine e etsa ho fetang ho thusa ho theola boima ba 'mele - le eona e ka thibela boima ba' mele.

Phuputsong e le 'ngoe, keketseho e itekanetseng ea protheine ho tloha ho 15% ho ea ho 18% ea likhalori e fokolitse palo ea batho ba mafura e khutlisitsoeng kamora ho theola boima ba' mele ka 50% ().

Ho ja protheine e ngata ho boetse ho u thusa ho aha le ho boloka boima ba mesifa, bo chesa palo e nyane ea likhalori ho potoloha nako.

Ho ja liprotheine tse ngata ho etsa hore ho be bonolo haholo ho khomarela eng kapa eng ea tahlehelo ea boima ba 'mele - ekaba carb e phahameng, carb e tlase kapa ntho e lipakeng.

Ho ea ka liphuputso tse boletsoeng pejana, phepo ea protheine e ka bang 30% ea likhalori e ka ba hantle bakeng sa tahlehelo ea boima ba 'mele. Sena se lekana le ligrama tse 150 ka letsatsi bakeng sa motho ea nang le phepo ea likhalori tse 2 000.

O ka e bala ka ho atisa khalori ea hau ka 0.075.

Ho ja liprotheine tse ka bang 30% ea likhalori ho bonahala ho nepahetse bakeng sa tahlehelo ea boima ba 'mele. E matlafatsa sekhahla sa ts'oaetso ea hau mme e baka phokotso ea boithatelo ea khalori e kenang.

E ka u thusa ho fumana mesifa le matla

Mesifa e entsoe haholo ka protheine.

Joalo ka lisele tse ngata tsa 'mele, mesifa e matla ebile e lula e robeha ebe e aha bocha.

Ho fumana mesifa, 'mele oa hau o tlameha ho kopanya liprotheine tse ngata tsa mesifa ho feta kamoo o senyehang kateng.

Ka mantsoe a mang, ho hlokahala hore ho be le protheine e ntle ea 'mele oa hau - eo hangata e bitsoang naetrojene e leka-lekaneng, kaha protheine e na le naetrojene e ngata.

Kahoo, batho ba batlang ho aha mesifa hangata ba ja liprotheine tse ngata, hammoho le boikoetliso. Ho ja protheine e phahameng ho ka thusa ho aha mesifa le matla ().

Ho sa le joalo, ba batlang ho boloka mesifa eo ba e hahileng ba kanna ba hloka ho eketsa protheine ea bona ha ba lahleheloa ke mafura a 'mele, kaha phepelo e phahameng ea protheine e ka thusa ho thibela tahlehelo ea mesifa eo hangata e hlahang ha ho jeoa (,).

Ha ho tluoa mesifa ea mesifa, hangata lithuto ha li shebe liperesente tsa likhalori tse tsoang liprotheine empa ho fapana le moo, ke ligrama tsa letsatsi le letsatsi tsa protheine ka kilograma kapa liponto tsa boima ba 'mele.

Keletso e tloaelehileng bakeng sa ho fumana mesifa ke grama e le 'ngoe ea protheine ka boima ba ligrama tse 2.2 ka k'hilograma ea boima ba' mele.

Bo-rasaense ba bang ba hakantse hore protheine e hloka bonyane ligrama tse 0,7 ka ponto (ligrama tse 1,6 ka kg) ea boima ba 'mele ().

Liphuputso tse ngata li lekile ho fumana palo e nepahetseng ea protheine molemong oa mesifa, empa tse ngata li fihletse liqeto tse fapaneng.

Boithuto bo bong bo bonts'a hore ho ja ho feta ligrama tse 0,8 ka ponto (1.8 grams ka kg) ha ho na molemo, ha tse ling li bonts'a hore ho noa protheine e nyane hanyane ho feta gram e le ngoe ka ligrama tse 2.2 ka ho fetisisa (,).

Le ha ho le thata ho fana ka lipalo tse nepahetseng ka lebaka la liphetho tse hanyetsanang tsa boithuto, hoo e ka bang ligrama tse 0.7-1 tsa ponto (1.6-2.2 dikgerama ka kg) tsa boima ba 'mele ho bonahala e le khakanyo e utloahalang.

Haeba u nkile mafura a mangata 'meleng, u sebelisa boima ba hau bo boima kapa boima ba sepheo - ho fapana le boima ba' mele ba hau - ke mohopolo o motle, kaha boholo ba 'mele oa hau o mosesane o rerang palo ea protheine eo o e hlokang.

Ho bohlokoa ho ja protheine e lekaneng haeba u batla ho fumana le / kapa ho boloka mesifa. Liphuputso tse ngata li fana ka maikutlo a hore boima ba 0,7-1 grama ka ponto (1.6-2.2 gram ka kg) ea boima bo boima bo lekane.

Liprotheine nakong ea bokhachane

Nakong ea bokhachane, 'mele o hloka liprotheine tse ngata bakeng sa kholo ea' mele le kholo. Liprotheine li thusa 'mè le lesea ka bobeli.

Bangoli ba phuputso e 'ngoe ba fana ka maikutlo a hore batho ba ja ligrama tse 0.55-0.69 ka ponto (1.2-1.52 dikgerama ka kg) ea protheine letsatsi le leng le le leng nakong ea bokhachane ().

Sebakeng se seng, litsebi li khothaletsa ho sebelisa ligrama tse eketsehileng tsa 0.55 ka ponto (1.1 grams ka kg) ea protheine ka letsatsi nakong ea bokhachane (17).

Kabelo e khothalletsoang ea letsatsi le letsatsi ea protheine nakong ea kanyeso ke ligrama tse 0,59 ka ponto (1.3 dikgerama ka kg) ka letsatsi, hammoho le ligrama tse 25 tse eketsehileng (18).

Mehloli ea lijo ke tsela e nepahetseng ea ho fumana limatlafatsi life kapa life. Mehloli e metle e kenyelletsa:

• linaoa, lierekisi le lensisi
• mahe
• nama e otileng
• lihlahisoa tsa lebese
• linate le lipeo
• tofu

Litlhapi le lijo tsa leoatleng le tsona ke mehloli e metle. Nakong ea bokhachane le lactation, khetha litlhapi tse nang le mercury e nyane le tse nang le mafura a mangata a omega-3, joalo ka salmon, sardine le li-anchovies.

Leha ho le joalo, hlokomela ho qoba tse ka bang le mercury e ngata, joalo ka shark, swordfish, tilefish le king mackerel ().

E le hantle, o lokela ho fumana protheine ea hau eohle mehloling ea lijo. Maemong a mang, mofani oa hao oa tlhokomelo ea bophelo a ka khothaletsa litlatsetso. Leha ho le joalo, ha ho na litataiso bakeng sa ho tlatselletsa ka protheine nakong ea bokhachane.

Maemo a mang a ka eketsang litlhoko tsa protheine

Ho sa tsotelehe boima ba mesifa le lipheo tsa 'mele, ba mafolofolo ba hloka protheine e ngata ho feta ba lutseng.

Haeba mosebetsi oa hau o le boima 'meleng kapa u tsamaea haholo, u matha, u sesa kapa u ikoetlisa, u hloka ho ja liprotheine tse ngata.

Baatlelete ba mamello le bona ba hloka liprotheine tse ngata - tse ka bang 0.5-0.65 grams ka ponto (1.2-1.4 grams ka kg) ea boima ba 'mele (,).

Batho ba baholo ba seng ba holile ba ekelitse litlhoko tsa protheine haholo - ho fihlela ho 50% e phahameng ho feta DRI, kapa ligrama tse ka bang 0.45-0.6 ka ponto (ligrama tsa 1-1.3 ka kg) ea boima ba 'mele (, 24).

Sena se ka thusa ho thibela lefu la ho fokola ha masapo le sarcopenia, tseo ka bobeli e leng mathata a bohlokoa hara batho ba baholo.

Batho ba folang likotsi le bona ba ka hloka protheine e eketsehileng ().

Batho ba mahlahahlaha, hammoho le batho ba baholo le ba hlaphoheloang likotsing, ba ekelitse liprotheine haholo.

Na liprotheine li na le litlamorao tse mpe bophelong?

Liprotheine li 'nile tsa beoa molato ka leeme bakeng sa mathata a' maloa a bophelo bo botle.

Batho ba bang ba lumela hore phepo e phahameng ea liprotheine e ka baka tšenyo ea liphio le lefu la masapo, empa mahlale ha a tšehetse lipolelo tsena.

Le ha thibelo ea liprotheine e thusa batho ba nang le mathata a liphio a neng a se a ntse a le teng, ha ho na bopaki ba hore protheine e ka baka tšenyo ea liphio ho batho ba phetseng hantle (,).

Ebile, ho ja liprotheine tse phahameng ho ka fokotsa khatello ea mali mme ha thusa ho loants'a lefu la tsoekere, e leng lisosa tse peli tse ka sehloohong tsa kotsi ea lefu la liphio (,).

Litlamorao tse mpe tse ka nkuoang tsa protheine ts'ebetsong ea liphio li phahamisoa ke litlamorao tse ntle ho mabaka ana a kotsi.

Batho ba bang ba boletse hore protheine e ngata haholo e ka lebisa ho osteoporosis, empa lipatlisiso li bontša hore e ka thibela boemo bona (,).

Ka kakaretso, ha ho na bopaki ba hore ho ja liprotheine tse phahameng ho na le litlamorao ho batho ba phetseng hantle ba lekang ho ntlafatsa bophelo ba bona.

Liprotheine ha li na litlamorao tse mpe ts'ebetsong ea liphio bathong ba phetseng hantle, mme liphuputso li bonts'a hore e lebisa ntlafatsong ea masapo.

Mokhoa oa ho fumana protheine e lekaneng lijong tsa hau

Mehloli e metle ka ho fetisisa ea protheine ke nama, tlhapi, mahe le lihlahisoa tsa lebese, kaha li na le li-amino acid tsa bohlokoa tse hlokoang ke 'mele oa hau.

Limela tse ling le tsona li na le liprotheine tse ngata, joalo ka quinoa, linaoa le linate.

Leha ho le joalo, batho ba bangata ka kakaretso ha ba hloke ho lekola phepelo ea bona ea protheine.

Haeba u phetse hantle 'meleng' me u leka ho lula u le joalo, ho ja feela liprotheine tsa boleng bo phahameng ka bongata ba lijo tsa hau, hammoho le lijo tse matlafatsang tsa limela, ho lokela ho tlisa phepo ea hau maemong a nepahetseng.

Seo "ligrama tsa protheine" se bolelang

Sena ke sebaka se tloaelehileng haholo sa ho se utloisisane.

Ho saense ea phepo e nepahetseng, "ligrama tsa protheine" e bolela palo ea ligrama tsa protheine ea macronutrient, eseng palo ea ligrama tsa lijo tse nang le protheine joalo ka nama kapa mahe.

Khomo ea nama ea khomo e boima ba li-ounce tse 8 e boima ba ligrama tse 226 empa e na le ligrama tse 61 tsa protheine. Ka mokhoa o ts'oanang, lehe le leholo le boima ba ligrama tse 46 empa le paka feela ligrama tse 6 tsa protheine.

Ho thoe'ng ka motho ea tloaelehileng?

Haeba u le boima ba 'mele bo phetseng hantle, u se ke ua phahamisa litšepe,' me u se ke ua ikoetlisa haholo, u ikemiselitse ho etsa ligrama tse 0,36-0.6 ka ponto (0,8-1.3 gram ka kg) ke khakanyo e utloahalang.

Sena se lekana le:

• 56-91 dikgerama ka letsatsi bakeng sa monna ea tloaelehileng
• 46-75 dikgerama ka letsatsi bakeng sa basali ba tloaelehileng

Leha ho le joalo, kaha ha ho na bopaki ba kotsi le bopaki bo bohlokoa ba melemo, ho ka ba molemo hore batho ba bangata ba fose ka lehlakoreng la ho ja protheine e ngata ho fapana le ho fokotsa.