Na U Lokela ho Noa Metsi a Liprotheine?

Litaba

• Li-calories tse fokolang empa li na le liprotheine tse ngata
• E ka thusa ba hlokang liprotheine tse eketsehileng
• Kamora ho ikoetlisa
• Ho fokotsa boima ba 'mele
• Mohlomong ha e hlokahale ho batho ba bangata
• Ke mang ea lokelang ho qoba metsi a protheine?
• Ntlha ea bohlokoa
• Na protheine e ngata haholo e kotsi?

Re kenyelletsa lihlahisoa tseo re nahanang hore li na le thuso ho babali ba rona. Haeba u reka ka lihokela tse leqepheng lena, re ka fumana khomishene e nyane. Ts'ebetso ea rona ke ena.

Metsi a protheine a entsoe ka ho kopanya phofo ea protheine le metsi.

E rekisitsoe esale pele 'me e se e tumme lilemong tsa morao tjena, haholo-holo har'a ba batlang ho hlapolla metsi hape kamora ho ikoetlisa. Leha ho le joalo, u ka ipotsa hore na ebe metsi a protheine a phetse hantle kapa aa hlokahala.

Protheine ea Whey e itšehla thajana, e ntšitsoeng lebeseng la khomo, ke e 'ngoe ea liprotheine tse atileng haholo tse sebelisitsoeng sehlahisoa sena.

Leha ho le joalo, mefuta e meng ea protheine e boetse e sebelisoa, ho kenyeletsoa liprotheine tse thehiloeng ho limela le li-peptide tsa collagen tse thehiloeng liphoofolong, tse tsoang lithong tse ikopantseng.

Sengoliloeng sena se fana ka kakaretso e akaretsang ea metsi a protheine mme se hlahloba hore na o lokela ho a noa.

Li-calories tse fokolang empa li na le liprotheine tse ngata

Ho latela mofuta oa metsi a protheine, e ka ba le protheine e phahameng ha e ntse e fana ka likhalori tse fokolang.

Mohlala, botlolo ea li-ounce tse 480 (480-ml) ea sehlahisoa sena e ka fana ka ligrama tse 15 tsa protheine le likhalori tse 70 feela (,).

Metsi a protheine a ka ba le li-vithamine le liminerale tse ngata bakeng sa palo ea likhalori tseo e nang le tsona - empa ho latela lebitso.

Mefuta e mengata e entsoeng ka Whey protein kapa collagen le eona e na le calcium le magnesium, liminerale tse peli tse bohlokoa bakeng sa bophelo bo botle ba masapo (,).

Hape, mefuta e meng e ka fana ka livithamini le liminerale tse ekelitsoeng, ho kenyeletsoa le livithamini B6, B12, C, le D ().

Ho boletse joalo, lihlahisoa tse ling li sebelisa metsoako e sa pheleng hantle, joalo ka tsoekere e ekelitsoeng, hammoho le lidae tsa maiketsetso, litatso kapa tse tsoekere.

Le ha bongata ba tsoekere e sebelisitsoeng metsing a protheine bo le nyane haholo, e ntse e ka eketseha haeba o lula o sebelisa metsi a mangata a protheine.

Metsi a liprotheine hangata a fana ka ligrama tse 15 tsa protheine le likhalori tse 70 feela ka botlolo ea 16-ounce (480-ml). Ba kanna ba matlafatsoa ka livithamini le liminerale. Leha ho le joalo, mefuta e meng e ka ba le lintho tse tsoekere tse tlatsitsoeng, lidae tsa maiketsetso le tatso.

E ka thusa ba hlokang liprotheine tse eketsehileng

Batho ba bang ba hloka liprotheine tse ngata ho feta karolelano. Lihlopha tsena li kenyelletsa baatlelete, ba fumanang kalafo ea mofets'e, le batho ba baholo (,,).

Ho noa metsi a protheine ntle le ho ja phepo e nepahetseng ho ka thusa batho bana.

Leha ho le joalo, ho ka khonahala ka botlalo ho fihlela litlhoko tse eketsehileng tsa protheine ka ho noa liprotheine tse ngata lijong tsa hau tse tloaelehileng. Ka hona, ho noa sehlahisoa sena ha ho hlokahale.

Ho its'etleha ka metsi a protheine - ho fapana le mehloli ea lijo - bakeng sa protheine ea hau le hona ho ka beha mefuta e fapaneng ea li-amino acid tseo u li jang. Li-amino acid ke li-protein tse hahang, 'me o hloka ho li fumana tse fapaneng ho boloka bophelo bo botle ().

Kamora ho ikoetlisa

Metsi a protheine e se e le seno se tsebahalang kamora ho ikoetlisa sechabeng sa boikoetliso.

Lebaka ke hore batho ba mafolofolo haholo, haholo-holo ba kenang thupelong ea ho hanyetsa, ba hloka liprotheine tse ngata bakeng sa ho hlaphoheloa le ho hola ha mesifa.

Batho ba baholo ba mafolofolo ba hloka ligrama tse 0.5-0.9 tsa protheine ka ponto (1.2-2 grams ka kg) ea boima ba 'mele ().

Ena ke keketseho e kholo ho tsoa palong ea batho ba baholo ba lutseng ba lutse ka protheine, e leng ligrama tse 0,36 ka ponto (0,8 grams ka kg) ea boima ba 'mele. Leha ho le joalo, batho ba mafolofolo ba ntse ba ka fihlela litlhoko tsa bona habonolo ka mehloli ea lijo.

Limatlafatsi tse molemo tseo u tla li fumana ka ho ja mehloli e fapaneng ea liprotheine tsa lijo li tla thusa kholo ea mesifa le ho hlaphoheloa kamora ho ikoetlisa.

Ka hona, ha o ntse o noa metsi a protheine nako le nako kamora ho ikoetlisa ka thata ho se kotsi, melemo ea ho ja lijo tse felletseng e kholo haholo.

Ho fokotsa boima ba 'mele

Ho eketsa ho ja liprotheine ho ka thusa ho theola boima ba 'mele.

Sena se bakoa haholo ke hore protheine e ka matlafatsa metabolism le ho eketsa maikutlo a botlalo, e lebisang ho tlase ho ja khalori ka kakaretso (,).

Ka lebaka la litlamorao tsena, batho ba bang ba ka sheba metsi a protheine ho ba thusa ho theola boima ba 'mele.

Leha ho le joalo, ha ho hlokahale ho sebelisa sehlahisoa sena ho ntšetsa pele ho theola boima ba 'mele. Ho eketsa feela ts'ebeliso ea hau ea liprotheine tse nang le phepo e nepahetseng ho lekane.

Metsi a liprotheine e kanna ea ba khetho e ntle ho ba hlokang ho eketsa phepelo ea bona ea protheine, joalo ka baatlelete, ba lekang ho theola boima ba 'mele, kapa batho ba nang le litlhoko tse ngata tsa protheine.

Mohlomong ha e hlokahale ho batho ba bangata

Ho noa metsi a protheine a entsoeng ka metsoako e fokolang mme ntle le litlatsetso ho kanna ha se kotsi. Empa, ho etsa joalo ka kakaretso ha ho hlokahale ho fihlela litlhoko tsa hau tsa protheine.

Ho ja lijo tse nang le protheine e phahameng, ho kenyeletsoa mahe, nama, lihlahisoa tsa lebese, linaoa le linate, ho tla fana ka liprotheine le limatlafatsi tse ngata ho feta ho noa metsi a protheine.

Ebile, e kanna eaba u se u ntse u sebelisa protheine e lekaneng.

Phuputso e 'ngoe ho batho ba ka bang 58,000 e fumane hore Maamerika a mangata a fumana phepo ena e lekaneng. E fumane hore barupeluoa ba jele protheine e lekaneng ho etsa 14-16% ea kakaretso ea likhalori tsa bona, tse kahara mohala o khothalletsoang ().

Kahoo, ho noa metsi a protheine ka holim'a protheine e jang e kanna ea se hlokahale - mme e ka ba tloaelo e turang.

Ke mang ea lokelang ho qoba metsi a protheine?

Batho ba bang ba lokela ho ja liprotheine tse fokolang ho feta karolelano, ho kenyeletsoa batho ba nang le lefu la liphio kapa ts'ebetso e mpe ea liphio, hammoho le ba nang le liprotheine tsa metabolism metabolism, joalo ka homocystinuria le phenylketonuria (,).

Haeba o hloka ho lekanyetsa kapa ho shebella protheine eo u e jang, ha ua lokela ho noa metsi a protheine.

Ho feta moo, e-ba hlokolosi ka ho noa metsi a protheine haeba u alejiki kapa u sa mamelle liprotheine tsa lebese kapa tsa lebese, kaha mefuta e mengata e entsoe ka protheine ea lebese whey.

Bakeng sa batho ba bangata, ha ho utloise bohloko ho noa metsi a protheine, empa ha o a hloke ho fihlela litlhoko tsa hau tsa protheine. Ba hlokang ho fokotsa liprotheine tsa bona kapa ba hlekefetsoa ke whey protein ba lokela ho qoba ho noa metsi a protheine.

Ntlha ea bohlokoa

Metsi a liprotheine ke sehlahisoa se kentsoeng esale pele se rekisetsoang sechaba sa boikoetliso. E entsoe ka ho kopanya phofo ea metsi le protheine, joalo ka Whey protein itolate kapa collagen peptides.

E na le liprotheine tse ngata, e na le lik’hilojule tse fokolang, ’me mohlomong ha e kotsi ka teka-tekano ho batho ba bangata ba phetseng hantle le ba hlokang ho eketsa phepo ea bona ea liprotheine.

Leha ho le joalo, ha ho hlokahale ho e noa ho fihlela litlhoko tsa hau tsa protheine. Ho sebelisoa khafetsa ho ka bitsa chelete e ngata, 'me mefuta e meng e ka ba le tsoekere, lidae kapa litatso tse ling.

Haeba u batla ho fana ka metsi a protheine, u ka a fumana libakeng tsa mabenkele kapa tsa lithethefatsi, inthaneteng le libakeng tsa boikoetliso. E-ba le bonnete ba hore u bala mabitso a lihlahisoa ka hloko ho fokotsa ho noa ha litlatsetso tse seng kotsi.

Na protheine e ngata haholo e kotsi?