Tataiso e Felletseng ea Lijo tse nang le liprotheine tse tlase

Litaba

• Lijo tse nang le protheine e tlase ke eng?
• Melemo ea bophelo bo botle ba lijo tse nang le protheine e tlase
• Litla-morao tse ka bang teng
• Lijo Tseo U ka Li Jang
• Lijo tse nang le liprotheine tse phetseng hantle tse lokelang ho kenyeletsoa
• Lijo Tseo re Lokelang ho li Qoba
• Lijo tse nang le liprotheine tse phahameng ho fokotsa kapa ho li qoba
• Sample Menu ea Matsatsi a 3
• Letsatsi la 1
• Letsatsi la 2
• Letsatsi la 3
• Na u lokela ho leka lijo tse nang le protheine e tlase?

Hangata ho khothalletsoa lijo tse nang le protheine e tlase ho thusa ho alafa maemo a itseng a bophelo bo botle.

Ho se sebetse hantle ha sebete, lefu la liphio kapa mathata a sitisang metabolism ea protheine ke a mang a maemo a atileng haholo a ka hlokang phepo e nepahetseng ea protheine.

Lilemong tsa morao tjena, lipatlisiso tse ling li fumane hape hore lijo tse nang le liprotheine tse tlase li ka lelefatsa bophelo ba tsona le ho fana ka tšireletso mafung a sa foleng.

Sengoliloeng sena se sheba melemo le mathata a phepo e nepahetseng ea protheine le hore na o lokela ho qala ho fokotsa phepo ea hau ea protheine.

Lijo tse nang le protheine e tlase ke eng?

Lijo tse nang le protheine e tlase li hloka hore u thibele liprotheine tse u li jang, hangata e le hore e be 4-8% ea likhalori tsa hau tsa letsatsi le letsatsi.

Sena se fetolela kae kae lipakeng tsa ligrama tse 20-50 tsa protheine ka letsatsi, ho latela hore na o ja li-calories tse kae.

Ho bapisa, motho ea tloaelehileng ka kakaretso o khothaletsoa ho fumana bonyane 10-15% ea likhalori tsa bona tsa letsatsi le letsatsi ho tsoa ho protheine. Chelete ena e ka eketseha bakeng sa baatlelete, batho ba baholo le ba nang le mathata a itseng a bophelo ().

Liprotheine li bohlokoa bophelong, empa ho fokotsa ho ja liprotheine e ka ba kalafo ho batho ba nang le maemo a itseng.

Haholo-holo, lijo tse nang le protheine e tlase li ka thusa ba nang le ts'ebetso e fokotsehileng ea liphio kapa sebete.

Li kanna tsa hlokahala ho ba nang le mathata a amang metabolism ea protheine, joalo ka homocystinuria le phenylketonuria.

Leha ho le joalo, ho ja lijo tse nang le protheine e tlase ho hloka moralo o hlokolosi ho thibela mathata a bophelo bo botle le khaello ea phepo e nepahetseng.

Ntle le moo, ho na le likotsi tse ling le litšitiso tse ka bang teng pele u qala lijo tse nang le protheine e tlase.

Kakaretso Lijo tse nang le protheine e tlase ka kakaretso li fokotsa ho ja liprotheine ho etsa likarolo tse ka bang 4 ho isa ho 8 lekholong tsa lik'halori tsa hau tsa letsatsi le letsatsi. E kanna ea ba molemo ho ba nang le maemo a itseng a bophelo bo botle, empa ho boetse ho na le likotsi tse lokelang ho nahanoa.

Melemo ea bophelo bo botle ba lijo tse nang le protheine e tlase

Melemo ea lijo tse nang le protheine e tlase hangata e sebetsa ho batho ba nang le maemo a itseng a bophelo bo botle kapa maloetse, ho fapana le bao ka kakaretso ba phetseng hantle.

Protheine e feteletseng hangata e robeha sebeteng, e hlahisa sehlahisoa se bitsoang urea, se ntšitsoeng ke liphio ().

Ho fokotseha ha liprotheine ho ka fokotsa mosebetsi oa sebete le liphio, tse ka bang molemo ho batho ba nang le lefu la sebete kapa ho se sebetse hantle ha liphio.

Sena se thusa ho ntlafatsa metabolism ea protheine le ho thibela bongata ba urea maling.

Ho ba le maemo a phahameng a urea maling ho baka matšoao a kang mokhathala, ho hloka takatso ea lijo, ho theola boima ba 'mele le ho fetoha hoa maemo a kelello ().

E kanna ea amahanngoa le kotsi e kholo ea lefu la tsoekere la mofuta oa 2 le lefu ho ba nang le ts'oaetso ea pelo (,,).

Ho fokotsa ho ja liprotheine ho hlokahala hape ho ba nang le mathata a liphatsa tsa lefutso a amang metabolism ea protheine, joalo ka homocystinuria le phenylketonuria.

Mathata ana a senya ho senyeha ha li-amino acid tse khethehileng, ka hona, ho fokotsa ho kenella ha protheine ho ka thusa ho fokotsa matšoao (,).

Phuputso e 'ngoe e fumane hape hore lijo tse nang le liprotheine tse tlase li ka amahanngoa le melemo e' maloa ea bophelo bo botle bakeng sa batho ka kakaretso.

Ho ea ka tlhahlobo e le 'ngoe, lithibelo tse thibetsoeng tsa batho ba baholo ba lilemong tsa bohareng li ne li amahanngoa le ho eketseha ha tebello ea bophelo le likotsi tse fokotsoang tsa maemo a sa foleng joalo ka mofetše, lefu la pelo le lefu la tsoekere ().

Leha ho le joalo, ho ntse ho hlokahala lithuto tse ling ho lekola melemo ea nako e telele ea thibelo ea protheine ho batho ba baholo ba phetseng hantle.

Kakaretso Ho fokotsa ho ja liprotheine ho ka ba molemo ho ba nang le maemo a kang lefu la sebete le la liphio, phenylketonuria le homocystinuria. Tlhahlobo e 'ngoe e boetse e tlalehile hore e ka eketsa nako e telele le ho fokotsa menyetla ea mafu a sa foleng.

Litla-morao tse ka bang teng

Liprotheine ke limatlafatsi tsa bohlokoa tse bohlokoa kholo le kholo.

'Mele oa hau o e sebelisa ho theha motheo oa mesifa ea hau, letlalo le masapo, ho hlahisa li-enzyme tsa bohlokoa le lihormone, le ho aha le ho lokisa lisele ().

Liphuputso li bonts'a hore khaello ea protheine e ka ba le litlamorao tse mpe ho bophelo bo botle, ho kenyelletsa le ts'oaetso ea 'mele ea ho itšireletsa mafung, tahlehelo ea mesifa le kholo e fokotsehileng ea bana (,,).

Matšoao a mang a ka bang le khaello ea protheine a kenyelletsa ho ruruha, khaello ea mali, lefu la sebete le mafura, ho lahleheloa ke moriri le ho fokotsa masapo a masapo (,,).

Ntle le likotsi tse ka bang teng bophelong bo botle, ho fokotsa ts'oaetso ea hau ea protheine ho ka ba thata haholo.

Ha ho latele feela lijo tse nang le protheine e tlase ho hloka tsebo, empa ho hloka moralo o hlokolosi ho netefatsa hore o fihlela litlhoko tsa hau tsa phepo e nepahetseng.

Lebaka ke hore lijo tse nang le protheine e ngata li fana ka li-calories tse ngata le li-micronutrients tsa bohlokoa.

Mohlala, nama ea khomo e na le livithamini tsa B, tšepe le zinki, ha linaoa e le mohloli o motle oa magnesium, phosphorus le potasiamo (16, 17).

Ha u latela lijo tse nang le protheine e tlase, ho bohlokoa ho netefatsa hore u fumana limatlafatsi tsena mehloling e meng ho thibela khaello ea limatlafatsi.

Leha ho le joalo, ka lebaka la likotsi tsa eona tse ka bang teng le likotsi tsa bophelo bo botle, lijo tse nang le protheine e tlase ha li eletswe ntle le haeba o na le boemo bo itseng ba bophelo bo botle mme o le tlasa tlhokomelo e tobileng ya bongaka.

Kakaretso Ho haella ha liprotheine ho ka baka tšitiso ea boits'ireletso ba mmele, tahlehelo ea mesifa le kholo e fokotsehileng. Hape ho ka ba thata ho fokotsa ho ja liprotheine hape ho hloka moralo o hlokolosi ho fihlela litlhoko tsa hau tsa phepo e nepahetseng.

Lijo Tseo U ka Li Jang

Lijong tse ngata, lijo li tloaetse ho ja lijo tse nang le protheine e ngata joalo ka nama kapa liprotheine tse thehiloeng ho limela.

Leha ho le joalo, lijong tse nang le protheine e tlase, lijo tsa hau li lokela ho tsepamisoa ho likarolo tsa protheine tse tlase tsa lijo, joalo ka lithollo, meroho kapa litholoana.

O ntse o ka kenyelletsa nama le liprotheine tse thehiloeng lijalong lijong tsa hau, empa o lokela ho li sebelisa joalo ka lijana tse lehlakoreng mme o li je ka nyane feela.

U kanna ua hloka ho fokotsa ho ja ha hau mafura a phetseng hantle, a ka fanang ka likhalori tse eketsehileng ho u thusa ho fihlela litlhoko tsa hau tsa letsatsi le letsatsi.

Lijo tse nang le liprotheine tse phetseng hantle tse lokelang ho kenyeletsoa

• Litholoana: Liapole, libanana, lipere, liperekisi, monokotsoai, litholoana tsa morara, jj.
• Meroho: Litamati, asparagase, pelepele, broccoli, meroho e makhasi, jj.
• Lithollo: Raese, habore, bohobe, bijoule, harese, jj.
• Mafura a phetseng hantle: E kenyelletsa li-avocado, oli ea mohloaare le oli ea coconut

Kakaretso Lijong tse nang le protheine e tlase, o lokela ho ja litholoana, meroho, lijo-thollo le mafura a mangata le lijo tse nang le protheine e ngata.

Lijo Tseo re Lokelang ho li Qoba

Liprotheine e ntse e le karolo ea bohlokoa ea lijo, leha o ka ja lijo tse nang le protheine e tlase. Kahoo u se ke ua e qoba ka ho felletseng.

Leha ho le joalo, haeba u ja lijo tse nang le protheine e tlase, u lokela ho ja lijo tse nang le protheine e ngata joalo ka lihlahisoa tsa liphoofolo le liprotheine tse thehiloeng ho limela ka tekano.

Ho etsa sena, eketsa lijo tsa hau tse nang le protheine e ntle joalo ka litholoana le meroho. Ka nako e ts'oanang, o kanna oa hloka ho theola boholo ba liprotheine tse sebeletsang.

Mohlala, khoho ea khoho ka kakaretso e ka ba li-ouniti tse 113.

Leha ho le joalo, lijong tse nang le protheine e tlase, o kanna oa hloka ho fokotsa palo eo ka halofo ebe o khomarela 2 ounce (57-gram) e bolokang protheine ea hau e le hantle.

Lijo tse nang le liprotheine tse phahameng ho fokotsa kapa ho li qoba

• Lijo tse kang khoho, Turkey, nama ea khomo le nama ea kolobe
• Litlhapi le likhetla
• Mahe
• Lijo tsa linaoa, ho kenyelletsa linaoa, lierekisi le lensisi
• Lihlahisoa tsa lebese tse kang lebese, chisi le yogurt
• Lihlahisoa tsa soya tse kang tofu, tempeh le natto
• Linate tse kang walnuts, lialmonde le pistachios
• Peo e kang lipeo tsa chia, li-flaxseeds le peo ea hemp

Kakaretso Haeba u ja lijo tse nang le protheine e fokolang, fokotsa lijo tse nang le liprotheine tse ngata tse kang nama, tlhapi, mahe, linaoa, lihlahisoa tsa lebese, soya, linate le lipeo. Ka nako e ts'oanang, eketsa lijo tsa hau tse nang le protheine e tlase tse kang litholoana le meroho.

Sample Menu ea Matsatsi a 3

Mona ke lenane la matsatsi a mararo la sampole ho u qalisa.

Letsatsi la 1

• Lijo tsa hoseng: 1 lehe le phehiloeng le nang le li-pancake tse 2 tsa sinamone.
• Seneke: 1 apole e mahareng e nang le 1 tbsp (16 grams) peanut butter.
• Lijo tsa mots'eare: Senoelo se le seng (ligrama tse 140) spaghetti se phehiloeng ka Bolognese ea meroho le 1/2 senoelo (ligrama tse 67) asparagase e halikiloeng.
• Seneke: 1 kopi (ligrama tse 76) tsa fragole tse nang le chokolete e lefifi ea ounce (28 gram).
• Lijo tsa mantsiboea: Tortilla e koahela ka 1 ounce (ligrama tse 28) tuna ea makotikoting le 1/2 avocado. Khahlisa ka litamati, lettuce le eiee.
• Seneke: 1 senoelo (148 dikgerama) tsa blueberries tse nang le serame.

Letsatsi la 2

• Lijo tsa hoseng: Kopi e le 'ngoe (ligrama tse 28) lijo-thollo tse nang le senoelo sa 1/2 (119 ml) lebese la almonde le 1 lamunu e kholo.
• Seneke: Banana e mahareng e 1.
• Lijo tsa mots'eare: Sandwich e nang le boima ba ligrama tse 28 e fana ka nama le 1/2 senoelo (ligrama tse 55) linaoa tse tala. Khahlisa ka lettuce, tamati le mayonnaise.
• Seneke: Baqhekelli ba 5 ba nang le chisi e cheddar ea ounce (28 g).
• Lijo tsa mantsiboea: Khoho e halikiloeng ea 2 ounces (57 grams) e nang le 1/2 senoelo (ligrama tse 90) raese e tšoeu e phehiloeng le 1/2 senoelo (78 grams) broccoli e nang le mouoane.
• Seneke: Kopi e le 1 (ligrama tse 245) yoghurt ea kokonate e nang le senoelo sa 1/2 (ligrama tse 72) tsa monokotšoai.

Letsatsi la 3

• Lijo tsa hoseng: Mefuta e 2 ea toast e nang le ounce e le 'ngoe (ligrama tse 28) chisi ea tranelate le 1 apole e bohareng.
• Seneke: 1 senoelo (151 dikgerama) morara o hoammeng.
• Lijo tsa mots'eare: Cauliflower burger le litapole tse nyane tse halikiloeng tse nang le khaba e le 'ngoe (14 dikgerama) oli ea mohloaare.
• Seneke: 1/2 senoelo (ligrama tse 70) lihoete tsa bana tse nang le likhaba tse 2 (ligrama tse 30) guacamole.
• Lijo tsa mantsiboea: Salate ea Greek e nang le linoelo tse 2 (60 grams) spinach le 1 ounce (28 grams) feta cheese. Eketsa likomkomere, tamati, mehloaare le eiee ho latsoa, ​​holimo ka 1 tbsp (14 dikgerama) oli ea mohloaare. Sebeletsa ka selae se le seng sa bohobe ba pita.
• Seneke: Likopi tse 3 li-popcorn tse nang le moea.

Na u lokela ho leka lijo tse nang le protheine e tlase?

Haeba u phela ka boemo bo amang sebete kapa liphio kapa bo sitisa metabolism ea protheine, ho ka hlokahala lijo tse nang le protheine e tlase ho thusa ho fokotsa matšoao a hau.

Leha ho le joalo, bakeng sa batho ka bomong ba phetseng hantle, ho na le bopaki bo fokolang ba hore e na le melemo ea bophelo bo botle.

Hape, lijo tse nang le protheine e tlase li hloka moralo o hlokolosi ho fokotsa likotsi tse ka bang teng bophelong le likhaello tsa phepo. E lokela ho etsoa feela tlasa tlhokomelo ea bongaka.

Ho bohlokoa ho buisana le ngaka kapa setsebi sa phepo pele u qala lijo tse nang le protheine e tlase. Ha se feela hore li ka thusa ho tseba hore na ke khetho e ntle ho uena, empa li ka fana ka tataiso ho netefatsa hore lijo tsa hau li ntse li phetse hantle ebile li na le phepo e nepahetseng.