Tsela e Tsotehang ea Lijo tsa Meroho e kanna ea ba Senya Mosebetsing

Litaba

• Ho boloka lihlahisoa tsa liprotheine
• Tlhahlobo bakeng sa

Ha u se na nama ebile u le koena ea boikoetliso, u tloaetse letšoele la batho ba lekang ho u kholisa hore ha u fumane protheine e lekaneng. 'Nete ke hore, mohlomong u na le palo ea letsatsi le letsatsi e laoloang (lebese la soya! Quinoa!). Empa bo-ramahlale ba boikoetliso ba 'mele ba khothaletsa batho ba jang meroho-haholo-holo li-vegan-ho qala ho botsa potso e fapaneng: Na ke fumana se nepahetseng? mosa ea protheine?

Jacob Wilson, Ph.D., motsamaisi oa Human Ts'ebetso ea Lab le Phepo ea Lipapali Univesithing ea Tampa.

Li-amino acid tse 21 tsa bohlokoa-tseo 'mele oa hau o li hlahisang-ke li-protein tse hahang. Le ho matlafatsa protheine-e fetohang molemong oa moaho oa mesifa-litekanyetso tsa hau tsa amino acid li hloka ho fihla moeling o itseng. Ntle le maemo a phahameng a lekaneng le mefuta e lekaneng ea li-amino acid, bokhoni ba hau ba ho haha ​​mesifa bo a koaleha, ho hlalosa Wilson.

Hobaneng ha taba ee e le ea bohlokoa ho batho ba sa jeng nama le vegans? Mehloli e ruileng ka ho fetisisa ea li-amino acid tse robong tseo 'mele oa hau o ke keng oa li hlahisa ke liprotheine tse thehiloeng liphoofolong, tse kang nama e khubelu, khoho, mahe le lebese. Tse tharo ho tse robong ke li-branched-chain amino acid (BCAA) 'me li bohlokoa haholo bakeng sa ho hlaphoheloa ha boikoetliso. Ho sisinyeha ha hau ha u qeta ho ikoetlisa ho ka hlokomela bothata: Haeba batho ba jang limela ba ja liprotheine tsa boleng bo holimo, joalo ka whey le soya, tse nang le metsoako eohle e robong, ha ho na taba, Wilson o re. (Reka protheine ea whey ho fumana tatso ea hau le ho thaepa ho GNC Live Well.) Bothata bo tla ha ho hana lijo le lithibelo tsa lijo li etsa hore whey le soya e se ke ea e-ba khetho.

Hape ha u na kotlo ea lijo tse thehiloeng limela. Liprotheine tse ling tsa semela li "feletse," ho bolelang hore li na le li-amino acid tse robong lijong tse le 'ngoe. Tse fumanehang ka ho fetisisa ho tsena ke quinoa, hempseeds, peo ea chia le soya.

Leha ho le joalo, liprotheine tse sa fellang li rarahane haholoanyane: "Boholo ba liprotheine tse thehiloeng limela ha li na li-amino acid tse hlokahalang, tse itseng feela, 'me ke life tse fapaneng ho ea ka lijo," ho bolela Brad Schoenfeld, Ph.D., motsamaisi. ea Human Performance Lab Univesithing ea Toropo ea New York. "U tlameha ho kopanya liprotheine tsa limela ka leano ho pholletsa le letsatsi ho fana ka botlalo ka li-amino acid tsohle tse hlokahalang."

Linaoa, ka mohlala, li na le amino acid e lysine e nyane, empa e kopantsoe le raese e nang le lysine e lumella lijo tsa tse peli ho ba mohloli o felletseng oa protheine. Metsoako e meng ea ace e kenyelletsa hummus le pita, peanut butter le bohobe ba koro, le tofu le raese-tseo kaofela li fanang ka li-amino acid tse robong tsa bohlokoa ha li kopantsoe hammoho. Ebile ha ua tlameha ho ja para eo kaofela ka sejo se le seng. 'Mele oa hau o na le pokello ea li-amino acid, kahoo o ka ba le linaoa bakeng sa lijo tsa hoseng le raese bakeng sa lijo tsa mots'eare, Schoenfeld oa eketsa.

Joale na ho a khonahala ho fumana li-amino acid tse lekaneng lijong tse thehiloeng lijalong? Ho joalo, Schoenfeld o re. Empa sejo se le seng sa protheine e felletseng ka letsatsi ha se lekane ho boloka pokello ea hau e holimo. Seo se bolela hore ntle le haeba u ntse u lekola hore na u ja liprotheine life 'me u ela hloko sebopeho sa tsona sa lik'hemik'hale, ho ka ba thata ho boloka letamo le lekaneng le le felletseng la amino acid - haholo-holo haeba u le mahlahahlaha 'me u na le mesifa e phahameng. tlhokahalo ea amino acid, o phaella ka ho re.

Ho boloka lihlahisoa tsa liprotheine

Haeba u le vegan, u se na soya, 'me u se na lebese, kapa u khoehlisitse ho hokahanya mehloli ea hau ea liprotheine tse thehiloeng semela, nahana ka ho leka tlatsetso ea amino acid hang ka letsatsi bakeng sa libeke tse' maloa (ho na le kotsi e nyane ho ja li-amino acid tse eketsehileng, bafuputsi ba netefatsa).

Schoenfeld le Wilson hammoho le bafuputsi ba bangata ba lumela hore tlatsetso e tla thusa mesifa hore e se ke ea robeha. Basali thutong ea Japane ea 2010 ba nkileng li-supplement tsa BCAA pele boikoetliso bo fola ho tsoa bohlokong ba mesifa ea kamora ho ikoetlisa ka potlako lihora le matsatsi a latelang. Phuputso ea 2011 ea Brazil e fumane hore limiligrama tse 300 tsa BCAA li ekelitse oksijene maling a barupeluoa, e ba thusang hore ba se ke ba khathala ka mor'a ho ikoetlisa ka matla.

Mokhoa o motle oa ho eketsa li-amino acid lijong tsa hau?

Tlatsetsa kamora ho ikoetlisa: Liphuputso tse ngata li bontša liphello tse ntle ka ho fetisisa ha barupeluoa ba eketsa li-amino acid ka mor'a ho ikoetlisa. Nako ea bohlokoahali ea ho tlatsa ke ha u fufuleloa ha letsatsi le chaba, Wilson o re.Haeba u matha kapa u ikoetlisa u itima lijo, ka mor'a moo 'mele oa hao o leka ho hlaphoheloa ntle ho letho ho fihlela o o tlatsa ka liprotheine le li-amino acid.

Batla leucine: Bafuputsi ba Setsi sa Lipatlisiso sa Sesole sa US sa Thibelo ea Tikoloho ba fumane hore ha bankakarolo ba ne ba nka tlatsetso ea amino acid ea bohlokoa e nang le leucine (ho fapana le ea mantlha) nakong ea metsotso e 60 ea ho palama baesekele, protheine ea bona ea mesifa e eketsehile ka liperesente tse 33. Amino 1 ea MusclePharm e na le li-amino acid tse ngata, 'me e tla ka boholo bo nyane bakeng sa nako ea hau ea maoto ($ 18 bakeng sa li-servings tse 15, musclepharm.com).

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