Liprotheine Hase Feela Lijong Tsa Mantsiboea
Liphuputso tsa morao-rao li bontša ho ja liprotheine bakeng sa lijo tsa hoseng 'me ho pholletsa le letsatsi ho etsa hore ho be le tahlehelo ea mafura le ho hōla ha mesifa . Re utloile polelo ea khale ea "lijo tsa hoseng ke lijo tsa bohlokoa ka ho fetisisa tsa letsatsi" mme bopaki bo bong bo tšehetsa mantsoe ana.
Lijo tsa hoseng ka bomalimabe "hangata li-carbohydrate tse ruileng le tse tlase liprotheine." Bafuputsi ba qeta nako e eketsehileng ba sheba liphello tsa ho ja liprotheine ka nako ea lihora tse 24 ho mafu a masapo a protheine (MPS). Journal of the American Dietetic Association e tlalehile hore "phepo ea phepo e nepahetseng ea protheine ke ntho ea bohlokoa e hlokahalang bakeng sa protheine ea mesifa le ho boloka mesifa le mesifa."
Phuputso ea morao tjena e entsoeng ke International Journal of Obesity e bontšitse bopaki ba bohlokoa ba hore ho ja liprotheine nakong ea lijo tsa hoseng ka katleho ho fokotsitsoe mafura le boima ba 'mele. Liprotheine ha li hlola li ja lijo tsa mantsiboea hape ho ea ka Dairy Council of America "haeba re sa fumane liprotheine tse lekaneng ho pholletsa le letsatsi, tlhokomelo ea mesifa ha e felle ka ho fetisisa."
Ja liprotheine bakeng sa lijo tsa hoseng ho futhumatsa
Thuto ea lifofane ea 2015 e entsoeng ke International Journal of Obesity e ile ea hlahloba liphello tsa boemong bo tlaase le lipapali tse ngata tsa ho ja lijo tsa liprotheine lilemong tsa bocha tse tloaelehileng ho ja lijo le ho ba le tšusumetso ea ho lahleheloa ke boima ba 'mele . Ho ne ho e-na le barupeluoa ba 28 ba fetang boima ba 'mele ba lilemo li 13 ho isa ho tse 20' me ba phela hantle empa ba ja lijo tsa hoseng beke le beke. Barupeluoa ba arotsoe ka lihlopha tse peli 'me nako e fetang libeke tse 12 ba ja protheine e tloaelehileng (NP) kapa lijo tse phahameng tsa protheine (HP) ha ba ntse ba shebelloa ka hloko. Lefu la hoseng la NP le kenyeletsa lik'hilojule tse 350 le li-protein tse 13g tse etsang karolo ea 15% ea lijo. HP lijo tsa hoseng e ne e boetse e le lik'hilojule tse 350 empa ka 35g ea protheine e etsang 40% ea lijo. Phuputso e bontšitse "ho ntlafatsa ho laola ha glycemic le li-breakfasts tsa HP" tse amanang le ho ikutloa li khotsofetse, ho fokotsoa ho feta ho ja, le ho eketseha ha boima le ho lahleheloa ke mafura. Tlhaloso ea lipatlisiso tsena tse kholo hase ho tlohela lijo tsa hoseng mme ho kenyelletsa liprotheine bakeng sa ho ntlafatsa mafura a chesang .
Ja liprotheine bakeng sa mesifa
Phuputso e entsoeng ke Journal of the American Dietetic Association e ne e totobetse hore na ho ja protheine ea boleng bo phahameng ke ea bohlokoa joang bakeng sa ho hōla ha mesifa ho bacha le ba hōlileng. Ba ile ba khona ho theha le lipatlisiso tsa pejana tse sebelisoang ka mokhoa o leka-lekaneng oa liprotheine (113g ea nama ea likhomo e omeletseng) haholo e ileng ea eketsa mesifa ea protheine (MPS) ka bobeli. Leha ho le joalo ho ne ho e-na le phapang pakeng tsa ho bapisa li-amino acid le ho ja lijo tse haelloang haholo tse kang nama ea nama ho MPS. Ho ntse ho le joalo maikutlo a mabe ka bobeli a susumelitse mesifa , empa a batla likarabo tse hlakileng. Phuputso ea morao tjena e ile ea etsoa ho netefatsa hore na phepo ea liprotheine e feteletseng (340g ea nama ea likhomo e omeletseng) e bile le molemo ho MPS (kholo ea mesifa). Kantle le ho kena sehlopheng sa mesbo jumbo sa saense, liphetho tsa lipatlisiso li bontšitse hore ho ja e ka bang 34g ea kgutla kapa e feteletsoeng ea nama ea likhomo e nonneng e bile le phello e tšoanang ho MPS. Li boetse li fihlile qetellong 'me li nkiloe ke ho ja li-protein tse nang le boleng bo bongata ho pholletsa le letsatsi e le tsela e atlehang ea ho ntlafatsa "monyetla oa ho hōla ha mesifa ha o ntse o lumella matla a mangata a ho laola matla le phepo e nepahetseng."
Setopo sa Bonus!
Liprotheine ke ntho ea bohlokoa ea macronutrient e hlokahalang bakeng sa mesifa ea protheine (MPS), kholo ea mesifa le mosebetsi. Ho fumana liprotheine tse lekaneng ho pholletsa le letsatsi ho tla hlahisa tahlehelo ea mafura le ho eketsa boima bo boima. Ho qala letsatsi le lekaneng le liprotheine tse lekaneng ho tla tiisa hore limatlafatsi li fepa mesifa ea hau ho pholletsa le letsatsi. Ba phephetsang 'mele ea bona ka koetliso ea ho hanyetsa ba ka hloka liprotheine tse ngata.
> Mehloli:
> Bauer LB et al. Mokhatlo oa Machaba oa Boima bo Botle , Tlhahlobo ea Sefofane e hlahlobang liphello tsa ho ja liprotheine tse ngata ka mokhoa o tloaelehileng oa lijo tsa hoseng bakeng sa ho laola bolokolohi ba glycemic ha lilemong tsa bocha ba feta 'boima ba' mele bo feteletseng '. 7/7/15
> Madonna M. Mamerow et al. Mokhatlo oa Amerika oa phepo e nepahetseng. Phetoho ea liprotheine tsa lijo Ho ba le tšusumetso e ntle ea 24-h ea mesifa ea liprotheine e tsoetseng pele ho batho ba phelang hantle. 6/14
> Symons TB le al. Journal ea Mokhatlo oa American Dietetic Association. Ho sebelisa protheine ea boleng bo phahameng ka mokhoa o leka-lekaneng ho matlafatsa liprotheine tsa masapo le lihlooho tsa bacha le batho ba seng ba hōlile. 9/09
> St John C MPH, RDN Lekhotla la Dairy la California, Mabaka a 5 a ho Ja lijo tsa hoseng tsa protheine.