Kamoo liprotheine pele ho bethe li ka ntšetsang pele kholo ea mesifa

Litaba

• Kakaretso
• Saense e ka morao ho eona
• Na ee ke ea motho e mong le e mong?
• U lokela ho ja eng?
• Li-recipe tse phahameng
• Lisebelisoa khahlanong le lijo tsa 'nete
• Tsela

Kakaretso

Hore na o batla ho theola boima ba 'mele kapa ho ba le' ona, ho ja lijo tse nang le protheine e lekaneng ke senotlolo.

Litlhahiso tsa hore likhalori tsa hau tsa letsatsi le letsatsi li lokela ho ba le:

• Karolo ea 10 ho isa ho 35 lekholong ea protheine
• Karolo ea 45 ho isa ho 65 lekholong e tsoa ho lik'habohaedreite
• Karolo ea 20 ho isa ho 35 lekholong ea mafura

Kabelo e khothalletsoang ea letsatsi le letsatsi ea protheine ke ligrama tse 0,8 ka kilogram ea boima ba 'mele. Patlisiso e fana ka maikutlo a hore baatlelete ba rua molemo liprotheine tse ngata ho holisa kholo ea mesifa. Bao hangata ba phahamisang litekanyo khafetsa kapa khafetsa kapa ba etsang koetliso ea ho hanyetsa ba ka una molemo ka ho ja ligrama tse 1,3 ho isa ho tse 1.8 tsa protheine ka kilogram ea boima ba 'mele ka letsatsi.

Seo se bolela hore monna ea mafolofolo ea boima ba likilo tse 180 o lokela ho ja ligrama tse 106 ho isa ho tse 147 tsa protheine ka letsatsi bakeng sa kholo ea mesifa. Mosali ea mafolofolo ea boima ba lik'hilograma tse 140 o lokela ho ja liprotheine tse pakeng tsa 83 le 114 ka letsatsi.

Na ho na le nako e nepahetseng ea ho ja protheine ee? Le ha ho otla ka kakaretso letsatsi le leng le le leng ho hlokahala, lipatlisiso li fana ka maikutlo a hore nako ea protheine e ka etsa phapang.

Liphuputso li tsoakane mabapi le hore na ho ja protheine hang kamora ho ikoetlisa ho na le phello e ntle ho kholo ea mesifa. Liphuputso tse 'maloa li bontša hore protheine e jeoang pele e robala e ka matlafatsa kholo ea mesifa.

Saense e ka morao ho eona

Liprotheine li fana ka li-amino acid, tse hahang mesifa ea rona. Mesifa ea rona ea itokisa le ho hola ha re robetse. Hormone ea kholo e phahame nakong ena. Hormone ena e matlafatsa kholo ea mesifa le ho fokotsa mafura.

Boithuto bo bonts'itse hore haeba u ja liprotheine tse ngata pele u robala, u tla sebelisa monyetla ona ka botlalo ho kholo ena le ho eketsa phaello ea mesifa. Sena se etsahala hobane o fana ka li-amino acid tse hlokahalang bakeng sa tokiso le kholo.

Phuputso ea 2012 e hlahlobile phello ea ho ja liprotheine pele u robala le barupeluoa ba batona ba 16 ba phetseng hantle. Ba ile ba etsa boikoetliso bo le bong mantsiboea 'me ba fuoa ligrama tse 20 tsa protheine hang kamora ho ikoetlisa. Metsotso e mashome a mararo pele a robala, banna ba robeli ba ile ba noa seno se nang le ligrama tse 40 tsa casein. Sekhahla sa protheine ea mesifa se ile sa eketsoa ho banna ba robeli ba neng ba noa seno sa casein pele ba robala. Sena se fane ka bopaki ba hore liprotheine li eketsa ho ikoetlisa kamora 'bosiu ho fola.

E mong ho tloha 2015 o ile a beha leihlo bahlankana ba 44 ha ba ntse ba phethela lenaneo la koetliso ea libeke tse 12. Barupeluoa bohle ba jele protheine e phahameng (ligrama tse 1.3 tsa protheine ka kilogram ea boima ba 'mele). Sehlopha se seng se noa seno pele se robala se nang le ligrama tse 27,5 tsa protheine le ligrama tse 15 tsa lik'habohaedreite. Sehlopha se seng se ile sa fuoa seno sa placebo. Sehlopha se sebelisang seno sa protheine se bone ntlafatso e kholo ho matla a mesifa, boholo ba mesifa le boholo ba fiber ea mesifa.

Leha ho le joalo, lithuto tsena ka bobeli li na le meeli. Ha ho hlake liphuputsong ka bobeli hore na keketseho ea kakaretso ea protheine ea letsatsi le letsatsi kapa protheine e kenang ka kotloloho pele ho bethe e hlahisitse melemo ea mesifa.

Leha ho le joalo, karolo e akaretsang ea lipatlisiso mabapi le phepelo ea protheine le kholo ea mesifa e lebisitse ho nka boemo ba hore "proteinin ea casin (~ 30-40 g) pele ho boroko e ka eketsa li-MPS [mesifa ea protheine] le sekhahla sa metabolic bosiu bohle. ” Ba khothaletsa ho ja liprotheine bosiu bosiu bakeng sa baatlelete ba ikoetlisang hoseng haholo ba sa ja, kapa mantsiboea kamora lijo tsa mantsiboea.

'Me ka papiso e fapaneng ea lik'habohaedreite e ja lijo tse bobebe tsa protheine pele u robala, sehlopha sa protheine se ntlafalitse metabolism.

Na ee ke ea motho e mong le e mong?

Phuputso ea 2011 e hlahlobile tahlehelo ea mesifa le lilemo. "Banna ba baholo ba phetseng hantle" ba leshome le metso e ts'eletseng ba nkile karolo thutong. Casein e kenngoeng e robeli, protheine e silang butle pele e robala. Halofo e 'ngoe e ne e na le placebo. Ba sebelisang protheine ea casein ba bontšitse phepo e nepahetseng ea protheine ea 'mele ka bosiu bo le bong. Sena se bolela hore protheine ea lijo pele u robala e khothalletsa kholo ea mesifa, esita le ho batho ba baholo le ba seng mafolofolo.

Leha ho le joalo, tse ling li bontša hore ho batho ba lutseng feela, ba nonneng haholo, senekefong pele ba robala se eketsa insulin maemong a latelang hoseng. Sena se ka lebisa ho nona haholo. Sena se bonahala e le 'nete ka liprotheine le lik'habohaedreite. Ka hona, melemo ea nako ea bosiu, lijo tse bobebe tsa protheine pele ho boroko li bonoa hantle ho baatlelete, boikoetliso ba letsatsi le letsatsi kapa ba tsofetseng.

U lokela ho ja eng?

Haeba u ka rata ho matlafatsa kholo ea mesifa nakong ea boroko, u lokela ho ja eng? Motho e moholo ea tloaelehileng o lokela ho ikemisetsa ho hong ka ligrama tse ka bang 10 ho isa ho tse 20 tsa protheine.

Mehloli e metle ea protheine e kenyelletsa:

• likhoho
• litlhapi le lijo tsa leoatleng
• tofu
• linaoa, lensisi le lierekisi
• Yogurt ea Greek, chisi ea kottage le chisi ea ricotta
• mahe
• linate

Hoo e ka bang li-ounise tse 3 tsa khōhō, salemone, karolo ea 90 lekholong ea nama ea khomo e omileng, kapa kopi e le 'ngoe ea linaoa tse phehiloeng kapa lentile li tla u thusa ho fihlela protheine ea ligrama tse 20. Lijo tse ling tse loketseng tsa protheine e phahameng li kenyelletsa:

• 1 kopi ea karolo ea 1 lekholong ea mafura a kottage chisi
• selae se le seng sa bohobe se nang le botoro ea matokomane le khalase ea lebese la 1 lekholong
• setshelo se sebetsang se le seng sa yogurt e hlakileng ea Greek e nang le monokotsoai
• mahe a mararo a phehiloeng ka thata

Li-recipe tse phahameng

• khoho ea bruschetta, e nang le tamati ea ciliegia e mebala le basil
• Lemon tilapia e mosesane, e nang le lero la lemone la chisi ea tranelate
• li-slide tsa li-mushroom, tse nang le chisi e qhibilihisitsoeng le selae sa langa le le lej
• lentile tse khabisitsoeng tse nang le meroho, e kholo e nang le bohobe bo boholo
• protheine e kholo ea vegan burrito, e tletse quinoa le linaoa tse ntšo

Lisebelisoa khahlanong le lijo tsa 'nete

Le hoja li-powders, litšisinyeho le mekoallo le tsona li ka fana ka liprotheine tse lekaneng, ho molemo ho ja lijo tsa "nnete" ho fapana le lijo tse ngata.

Lisebelisoa tsena ha li fane ka limatlafatsi tse tšoanang le lijo tse felletseng joalo ka nama e se nang mafura, mahe kapa yogurt. Li boetse li lula li tletse tsoekere kapa lintho tse tsoekere tsa maiketsetso 'me e ka ba le lik'hilojule tse ngata. Ho feta moo, litlatsetso ha li laoloe ka thata ke Tsamaiso ea Lijo le Lithethefatsi ea U.S. Seo se boletse hore lithuto tse boletsoeng kaholimo li sebelisitse li-protein tse tlatsetsang, eseng lijo tse tsoakaneng tsa protheine.

Haeba u na le bothata ba ho kopana le litlhoko tsa hau tsa letsatsi le letsatsi tse khothalelitsoeng tsa kalori kapa liprotheine, ho sisinyeha ha protheine e kanna ea ba khetho e ntle. Lefapha la Temo la U.S. le khothaletsa likhalori tse ka bang 2 600 ka letsatsi bakeng sa monna ea mahlahahlaha le li-calories tse 2 000 ka letsatsi bakeng sa mosali ea mahlahahlaha ka mokhoa o itekanetseng bakeng sa ho boloka boima ba 'mele. Haeba u ikemiselitse ho theola boima ba 'mele, litlhoko tsa hau tsa likhalori li tla ba tlase.

Tsela

Haeba u batla ho khothaletsa kholo ea mesifa ho tsoa mesebetsing ea hau, nahana ka ho eketsa protheine mokhoeng oa hau oa bosiu. Ka ho fana ka li-amino acid tseo mesifa ea hau e hlokang ho li lokisa le ho li aha bocha nakong ea boroko, o ka etsa phaello ha o ntse o robatsa.