Kamoo liprotheine lijong tsa hoseng li ka u thusang ho theola boima ba 'mele

Litaba

• Na U Lokela ho ja lijo tsa hoseng?
• Kamoo liprotheine li u thusang ho theola boima ba 'mele
• Lijo tsa hoseng tse nang le liprotheine tse phahameng li u thusa ho ja hanyane hamorao
• Kamoo liprotheine lijong tsa hoseng li u thusang ho theola boima ba 'mele le mafura a Belly
• Liprotheine li ka matlafatsa metabolism ea hau hanyane ka hanyane
• Ke lijo life tsa protheine tse phahameng tseo u lokelang ho li ja bakeng sa lijo tsa hoseng?
• Haeba u ja lijo tsa hoseng, li etse hore li be le protheine e phahameng
• Ho Lokisetsa Lijo: Liapole Letsatsi lohle

Liprotheine ke senotlolo sa bohlokoa sa ho theola boima ba 'mele.

Ebile, ho eketsa liprotheine tse ngata lijong tsa hau ke mokhoa o bonolo le o sebetsang oa ho theola boima ba 'mele.

Liphuputso li bonts'a hore protheine e ka u thusa ho fokotsa takatso ea hau ea lijo le ho u thibela ho ja ho tlōla.

Ka hona, ho qala letsatsi la hau ka lijo tsa hoseng tse nang le protheine e ngata e kanna ea ba ntlha e atlehang ea ho theola boima ba 'mele.

Na U Lokela ho ja lijo tsa hoseng?

Nakong e fetileng, ho tlola lijo tsa hoseng ho 'nile ha amahanngoa le ho nona.

Hona joale re na le bopaki bo botle bo bontšang hore litlhahiso tsa ho ja kapa ho tlohela lijo tsa hoseng ha li na phello ho nona kapa tahlehelong. U ka bala ho eketsehileng ka seo sengoloeng sena ().

Leha ho le joalo, ho ja lijo tsa hoseng e kanna ea ba mohopolo o motle ka mabaka a mang. Mohlala, e ka ntlafatsa ts'ebetso ea kelello ho bana ba sekolo, bacha le lihlopha tse ling tsa bakuli (,).

Sena se kanna sa itšetleha ka file ea boleng ea lijo tsa hoseng. Le ha lijo tsa hoseng tsa stereotypical (joalo ka lijo-thollo tsa lijo tsa hoseng tse nang le tsoekere e ngata) li se na tšusumetso boima, lijo tsa hoseng tse nang le protheine e nang le botsoalle bo phahameng li ka ba le litlamorao tse fapaneng.

Litlhahiso tsa ho ja kapa ho tlohela lijo tsa hoseng ha li na phello boima ba 'mele. Leha ho le joalo, ho ka 'na ha se sebetse ho lijo tsa hoseng tse nang le protheine e ngata.

Kamoo liprotheine li u thusang ho theola boima ba 'mele

Liprotheine ke phepo e le 'ngoe ea bohlokoahali ea ho theola boima ba' mele.

Lebaka ke hobane 'mele o sebelisa likhalori tse ngata ho etsa protheine, ha e bapisoa le mafura kapa li-carbs. Liprotheine li boetse li u boloka u ikutloa u khotsofetse nako e teletsana (,,,,).

Phuputso e 'ngoe ho basali e bontšitse hore ho eketseha ha liprotheine ho tloha ho 15 ho isa ho 30% ea likhalori tsohle ho ba thusitse ho ja likhalori tse fokolang tsa 441 ka letsatsi. Ba ile ba boela ba theola lik'hilograma tse 5 ka libeke tse 12 feela ().

Phuputso e 'ngoe e fumane hore liprotheine tse ntseng li eketseha ho 25% ea likhalori tsohle li fokolitse ho noa bosiu ka halofo le mehopolo e fetelletseng ka lijo ka 60% ().

Phuputsong e 'ngoe hape, lihlopha tse peli tsa basali li ile tsa fuoa lijo tsa boima ba' mele bakeng sa libeke tse 10. Lihlopha li jele likhalori tse lekanang, empa liprotheine tse fapaneng.

Basali bohle thutong ba theotse boima ba 'mele. Leha ho le joalo, sehlopha sa protheine e phahameng se lahlile hoo e ka bang halofo ea kg (1.1 lbs) ho feta, le liperesente tse kholo tsa mafura a 'mele ().

Liprotheine li ka u thusa ho boloka boima ba 'mele kamora nako e telele. Phuputso e fumane hore liprotheine tse ntseng li eketseha ho tloha ho 15 ho isa ho 18% ea likhalori li entse hore li-dieters li boele li be le boima ba 50% bo tlase (,,).

Ho eketsa protheine lijong tsa hau ke tsela e atlehang haholo ea ho theola boima ba 'mele. E kanna ea thusa li-dieters ho boloka tahlehelo ea boima ba 'mele ea nako e telele.

Lijo tsa hoseng tse nang le liprotheine tse phahameng li u thusa ho ja hanyane hamorao

Liphuputso tse ngata li ntse li hlahloba hore na protheine lijong tsa hoseng e ama boitšoaro ba hau joang.

Tse ling tsa tsona li bontšitse hore lijo tsa hoseng tse nang le protheine e ngata li fokotsa tlala ebile li thusa batho ho ja likhalori tse fokolang tse 135 hamorao letsatsing (,,).

Ebile, litlhahlobo tsa MRI li bontšitse hore ho ja lijo tsa hoseng tse nang le protheine ho fokotsa matšoao bokong a laolang tšusumetso ea lijo le boits'oaro bo susumetsoang ke moputso ().

Liprotheine li boetse li u thusa hore u ikutloe u khotše. Lebaka ke hore e etsa hore lipontšo tsa 'mele li thibele takatso ea lijo, e fokotsang litakatso le ho ja ho tlōla.

Sena se bakoa haholo ke ho theoha ha lihormone tsa tlala ea tlala le ho phahama ha li-hormone tsa peptide YY, GLP-1 le cholecystokinin (,,).

Liphuputso tse 'maloa li se li bontšitse hore ho ja lijo tsa hoseng tse nang le protheine e ngata ho fetola lihormone tsena letsatsi lohle (,,,,,).

Lijo tsa hoseng tse nang le liprotheine tse phahameng li fokotsa ho ja lik'halori hamorao letsatsing. Li ntlafatsa maemo a lihormone tse laolang takatso ea hau ea lijo, tse lebisang ho fokotse tlala le takatso.

Kamoo liprotheine lijong tsa hoseng li u thusang ho theola boima ba 'mele le mafura a Belly

Lijo tsa hoseng tse nang le protheine e ngata li ka fokotsa takatso ea lijo le takatso. Li kanna tsa u thusa ho lahleheloa ke mafura a mpeng.

Protheine ea lijo e amana ka mokhoa o fapaneng le mafura a mpeng, ho bolelang hore o ja protheine ea boleng bo holimo haholo, mafura a mpa a fokolang haholo ao o nang le ona (,).

Phuputso e 'ngoe ea bacha ba batenya haholo, ba China e bonts'itse hore ho tlosa lijo tsa hoseng tse nang le lijo-thollo ka lijo tse entsoeng ka lehe ho lebisitse ho tahlehelo ea boima bo fetang ba likhoeli tse 3.

Sehlopha sa lijo tsa hoseng se nang le protheine e phahameng se lahlile 3.9% ea boima ba 'mele oa bona (e ka bang 2.4 kg kapa 5.3 lbs), ha sehlopha sa protheine e tlase se lahlile feela 0.2% (0.1 kg kapa 0.2 lbs) ().

Phuputsong e 'ngoe, batho ba lenaneong la tahlehelo ea boima ba' mele ba ile ba fumana lijo tsa hoseng tsa mahe kapa lijo tsa hoseng tsa bagel tse nang le likhalori tse lekanang.

Kamora libeke tse 8, ba jang lijo tsa hoseng tsa lehe ba ile ba fokotsa phokotso ea 61% ho BMI, 65% ho fokotsa boima ba 'mele le 34% ho fokotsa litekanyo tsa letheka ().

Ho ja protheine bakeng sa lijo tsa hoseng ho ka lebisa ho lahleheloa ke boima ba 'mele, haholoholo haeba o na le boima ba' mele bo boima.

Liprotheine li ka matlafatsa metabolism ea hau hanyane ka hanyane

Ho potlakisa metabolism ea hau ho ka u thusa ho theola boima ba 'mele, kaha ho etsa hore u chese likhalori tse ngata.

'Mele oa hau o sebelisa likhalori tse ngata ho etsa protheine (20-30%) ho feta carbs (5-10%) kapa mafura (0-3%) ().

Sena se bolela hore o chesa likhalori tse ngata ka ho ja liprotheine ho feta ka ho ja li-carbs kapa mafura. Ebile, ho bonts'itsoe protheine e ngata ho fella ka likhalori tse ling tse 80 ho isa ho tse 100 tse chesitsoeng ka letsatsi (,,).

Ho ja lijo tse nang le protheine e ngata ho ka thusa ho thibela ho lahleheloa ke mesifa nakong ea thibelo ea likhalori, 'me karolo e' ngoe e thibele phokotso ea metabolism e atisang ho tla le ho fokotsa boima ba 'mele, eo hangata e bitsoang "tlala ea tlala" (, 30,,,).

Ho bonts'itsoe protheine e phahameng ho matlafatsa metabolism ka li-calories tse 100 ka letsatsi. E ka boela ea u thusa ho boloka boima ba mesifa le metabolism e phahameng ha u thibela likhalori.

Ke lijo life tsa protheine tse phahameng tseo u lokelang ho li ja bakeng sa lijo tsa hoseng?

Ka bokhutšoane, MAHE.

Mahe a na le phepo e makatsang ebile a na le liprotheine tse ngata. Ho fetola lijo tsa hoseng tse nang le lijo-thollo ka mahe ho bontšitsoe ho u thusa ho ja likhalori tse fokolang bakeng sa lihora tse 36 tse latelang le ho theola boima ba 'mele le mafura a' mele (,,).

Leha ho le joalo, litlhapi, lijo tsa leoatleng, nama, likhoho le lihlahisoa tsa lebese le tsona ke mehloli e metle ea liprotheine tse kenyelletsang lijo tsa hoseng.

Bakeng sa lenane le felletseng la lijo tse nang le protheine e phahameng, bala sengoloa sena.

Mehlala e seng mekae ea lijo tsa hoseng tse nang le liprotheine tse phahameng tse ka u thusang ho theola boima ba 'mele:

• Mahe a qhekelitsoeng: ka meroho, e halikiloeng ka oli ea kokonate kapa oli ea mohloaare.
• Omelette: ka kottage chisi le spinach (thatohatsi yaka).
• Tofu e halikiloeng: le chisi ea khale le ea lebese.
• Yogurt ea Segerike: ka kokoana-hloko ea koro, lipeo le monokotsoai.
• Ho sisinyeha: palo e le 'ngoe ea protheine ea whey, banana, monokotsoai o hoammeng le lebese la almonde.

Lipanekuku tsa liprotheine le tsona ke lijo tsa hoseng tse tsebahalang haholo ka nako eo.

Mahe a etsa lijo tsa hoseng tse ntle haholo, tse nang le protheine e ngata. Leha ho le joalo, lijo tse ling tsa hoseng tsa protheine e phahameng le tsona ke khetho e ntle.

Haeba u ja lijo tsa hoseng, li etse hore li be le protheine e phahameng

Haeba u khetha ho ja lijo tsa hoseng, ja e nang le protheine e ngata.

Liprotheine tsa lijo tsa hoseng lihloohong tsa lithuto tse kaholimo ho tloha ho 18 ho isa ho 41% ea likhalori, tse nang le ligrama tse ka bang 20 tsa protheine.

Ho bala ho eketsehileng ka melemo ea bophelo bo botle ba protheine, sheba sengoloa sena: Mabaka a 10 a tšehelitsoeng ke mahlale a ho ja liprotheine tse ngata.

Ho Lokisetsa Lijo: Liapole Letsatsi lohle