Ho sebelisa 'Mele oa' Mele oa 'Mele le Mesebetsi
Bangoli ba bang ba bolela hore boima ba 'mele bo bobebe (ke hore karolo e seng e mafura ea' mele) ke eona ntho e ka sehloohong ea liprotheine tse hlokang, 'me ba bang ba pheha khang ea hore boemo ba mosebetsi bo lokela ho nkoa hape. Barry Sears ("The Diet Zone") le Michael le Mary Dan Eades (" Protheine Power ") ke mehlala ea bangoli ba nahanang ka lintlha tsena ka bobeli liketselong tsa bona tsa protheine.
'Mele oa' mele o bobebe
Boima ba 'mele bo boima ba' mele bo se nang mafura. Sena se akarelletsa lesapo, metsi, mesifa, likarolo le lisele. Boima ba 'mele bo nkoa bo le bohlokoa bakeng sa metabolism kaha e chesa lik'hilojule tse ngata tsa matla ho feta mafura.
Ho lekanya karolo ea mafura a 'mele ea hao ke mohato oa pele ho lekanyetsa boima ba' mele oa hao o boima. Boima ba 'mele o boima feela ke boima ba' mele oa hao bo boima ba 'mele oa hao. Ho na le mekhoa e mengata ea ho bala mafura a 'mele . Tsela e bonolo ka ho fetisisa ke ho sebelisa tekanyo ea mafura a 'mele e sebelisang phekolo ea phekolo ea likokoana-hloko. Empa u ka boela oa e lekanya ho sebelisoa batho ba sebetsang ka thata, sesebelisoa sa DEXA kapa sesepa sa hydrostatic.
Haeba o le boima ba lik'hilograma tse 150 mme karolo ea mafura a 'mele oa hau ke karolo ea 30 lekholong, ke ligrama tse 45 tsa mafura. Boima ba 'mele oa hao bo boima bo 150 ho feta 45, bo boima ba lik'hilograma tse 105.
Ho sebelisa 'Mele oa' mele o bobebe bakeng sa Litlhoko tsa Protheine
Ho ea ka mokhoa o sebelisoang ke Sears, lik'hilograma tsa boima ba 'mele li lokela ho atolosoa ke tse latelang, ho itšetlehile ka litebelisuoa tsa mosebetsi, ho fumana liprotheine tsa letsatsi le letsatsi ka ligrama:
- Sedentary: 0.5
- Ketsahalo e khanyang (mohlala, ho tsamaea): 0.6
- Ka mokhoa o itekanetseng (metsotso e 30 ea mosebetsi o itekanetseng ho fihlela o le matla ka matsatsi a mararo ka beke): 0.7
- Ho sebetsa (hora e le 'ngoe ea boikoetliso ka letsatsi, matsatsi a mahlano ka beke): 0.8
- E sebetsa ka thata haholo (lihora tse 10 tsa boikoetliso ka beke): 0.9
- Moatlelete: 1.0
Litsebi tse ling li boetse li fana ka maikutlo a hore batho ba batenya ba ea sehlopheng se latelang se phahameng ka ho fetisisa.
Hobane mosebetsi leha e le ofe oo ba o etsang o etsoa ka boima bo eketsehileng, ba fuoa mokitlane o eketsehileng bakeng sa mosebetsi.
Mohlala oa Litlhoko tsa Protheine
Motho ea boima ba lik'hilograma tse 160 o na le mafura a 'mele a 25 lekholong. Motho enoa o na le boima ba 'mele oa boima ba lik'hilograma tse 120. Haeba motho a lula a le mong, o lokela ho ja ligrama tse 60 ka letsatsi, ka makhetlo a 120 a lekanang le a 60.
Haeba motho a sebetsa ka mokhoa o itekanetseng, makhetlo a 120 0,7 a lekana le ligrama tse 84, joalo-joalo. Hlokomela hore motho ea boima ba lik'hilograma tse 180 ea nang le karolo ea 30 lekholong ea mafura a 'mele o tla ba le lik'hilograma tse 120 tsa' mele o boima, kahoo lipalo tse tšoanang li tla sebetsa.
Mokhatlo oa United States oa Meriana Litekanyetso tsa Litlhoko tsa Protheine
Hoa etsahala hore linomoro tsena li fihlile haufi le tsela e tloaelehileng ea ho nahana ka bonyane litlhoko tsa protheine bakeng sa batho ba bangata. Mokhatlo oa United States oa Meriana o sebelisa palo ea ligrama tse 0,37 tsa protheine ka pili ea boima ba 'mele. Sena se oela pakeng tsa tlhokahalo e lekantsoeng ea karolelano ea ligrama tse 0,33 ka boima ba boima ba 'mele oa' mele le kabelo e khothalletsoang letsatsi le leng le le leng ea 0,40 dikgerama ka boima ba boima ba 'mele. Baatlelete le li-exercising tse matla ba hloka ho eketsehileng mme ba ka 'na ba lakatsa ho habeli chelete eo.
Haeba u batla ho e boloka e le bonolo empa u sa tsebe boima ba 'mele oa hao bo boima, u ka' na ua sebelisa lipalo tseo ho e-na le hoo.
Haeba o khona ho bala boima ba 'mele oa hau, sheba hore na mokhoa oa sears / oa Eades o ne o tla o khothaletsa o o bapise joang le palo e tloaelehileng.
> Mohloli:
> Boto ea lijo le phepo e nepahetseng, Institute of Medicine of the National Academies. Mefuta ea Litlhapi tsa Litlhare Tse Matla a Matla, Li-Carbohydrate, Li-Fiber, Lijo, Mafura a Li-Cholesterol, Liprotheine le Amino Acids (Macronutrients). National Academy Press. 2005.