Protheine ke ntho e kholo e bolelang hore 'mele o hloka bongata bo bongata. E boetse e fana ka matla a matla a bophelo bo botle. Sena ha se bolele hore re tla reka linkho tsa protheine phofo kapa tlatsa friji ka lipepa tsa nama e omeletseng. Lijo tsa protheine li fapane ho motho e mong le e mong ea itšetlehileng ka lilemo le matla a ho ikoetlisa ka letsatsi le letsatsi.
Ho hang ha ho molemo ha ho tluoa tabeng ea ho ja liprotheine.
Ha ho hlokahale hore motho a be le 'mele o phetseng hantle. Ka bomalimabe, marang-rang a marang-rang a entse hore batho ba bangata ba sebetsang 'meleng, baatlelete, le batho ba mafolofolo ba sebetse ho feta lintho tse hlokahalang letsatsi le leng le le leng. Le hoja li-macronutrients kaofela li hloka ho nkoa e le hore li phele hantle, ke habohlokoa ho utloisisa ho ja liprotheine le mosebetsi oa eona.
Mosebetsi oa Protheine
Liprotheine li entsoe ka ketane ea amino acid tse nang le melemo e mengata ea bophelo bo botle meleng ea rona. Molek'hule e 'ngoe le e' ngoe ea protheine e na le mosebetsi o itseng ka hare. Protheine e ikarabella bakeng sa sebopeho, mosebetsi le taolo ea lisele tsa 'mele, lisele le litho tsa' mele. Ho bonolo ho utloisisa thabo e potolohileng matla a protheine le moleko oa ho lumela ho feta ho molemo.
Liprotheine ke karolo ea bohlokoa selekeleng e 'ngoe le e' ngoe ea 'mele oa motho. Moriri oa rona le lipekere li atisa ho ba le macronutrient. Liprotheine li hlokahalang ho haha le ho lokisa likokoana-hloko, li laola li-enzyme, lihomone le lik'hemik'hale tse ling tsa 'mele.
Liprotheine li na le karolo ea bohlokoa e le mohaho oa masapo, mali, letlalo, lefuba le mesifa.
Liprotheine ha li bolokehe ke 'mele ebile li ke ke tsa huloa ho tsoa mohloling oa matla. Tse ling tse bohlokoa tsa macronutrients lik'habohaedreite le mafura li fana ka matla a hlokahalang bophelong le ho ikoetlisa. Hobane liprotheine li fumanoa haholo lijong tseo re li jang, ba bangata ba lumela hore ho ja lijo tse ngata letsatsi lohle ke tharollo ea ho phela hantle 'meleng.
Sena ha se nnete.
Litlhoko tsa protheine
Litlhoko tsa protheine li atisa ho utloisisoa hampe ka lebaka la litlaleho tse atlehang tsa ho rekisa tsa bokhoni ba tsona ba ho theha boima ba mesifa. Tsena ke hantle ebile e ntle, empa ho lebisitsoe tlhokomelo boleng le boholo ba liprotheine tse jeoang ka bomong.
Lijo tsa protheine ka holim'a chelete e khothalletsoang letsatsi le leng le le leng e ntse e le taba e tsekisanoang le tlas'a tlhahlobo ea kamehla. Boemo bo eme ho Komiti ea Mokhatlo oa Machaba oa Lijo tsa Ntoa li khothalletsa hore "liprotheine tse entsoeng ka 1.4 - 2.0 g / kg / letsatsi bakeng sa batho ba sebetsang 'meleng ha li bolokehe feela empa li ka ntlafatsa mekhoa ea ho ikoetlisa bakeng sa ho ikoetlisa." Ho hatisoa ha polelo ena e thehiloe ho batho ba ikoetlisetsang kamehla le ho ja lijo tse nang le phepo e nepahetseng ea limatlafatsi. Lipatlisiso li boetse li bontša batho ba mafolofolo le baatlelete ba ka ruang molemo ka ho eketsa liprotheine tse eketsehileng bakeng sa ho kopana le liprotheine tsa letsatsi le letsatsi.
Kopana le Litlhoko Tsa Hao
Litlhoko tsa protheine li tla fapana ho motho e mong le e mong ea nahanang ka mokhoa oa ho iphelisa, o sebetsang kamehla, ho moatlelete ea thata. Motho e mong le e mong o batla ho lumela ho ja lithane tsa likhoho, ho theola liprotheine tse fokolang, le ho ja liprotheine tse nang le mesifa e tla kenya mesifa meleng ea bona.
Ho hana koetliso ke hona ho etsang hore mesifa le mafura a na le mosebetsi oa ho lokisa tšenyo. Ke mokokotlo oa boikoetliso le ho ja liprotheine hammoho tse etsang hore mesifa e hōle.
E mong le e mong oa rona o na le tsela e fapaneng ea bophelo mabapi le ho ikoetlisa ho tloha ho ngoana ho ea ho ea holileng. Lilemo tse fapa-fapaneng le ho ikoetlisa li thusa ho hlalosa phaello ea letsatsi le letsatsi bakeng sa liprotheine. Hona joale le ho latela Institute of Medicine, chelete ea letsatsi le letsatsi e khothalletsoang bakeng sa protheine e baloa ho sebelisa ligrama tse 8 tsa protheine ka kilogram ea bodyweight. Motho e moholo ea sa sebetseng o boima ba lilithara tse 160 a ka hloka ligrama tse 58 tsa protheine ka letsatsi ka mohlala.
Litefiso tsa letsatsi le letsatsi (RDAs) bakeng sa bana ke 1.5grams ea protheine, .8 ho ea ho 1.5grams bakeng sa ba tsofetseng, le 1.2 ho ea ho 2.0 bakeng sa baatlelete ka kilogram ea bodyweight.
Lisebelisoa:
> Academy of Nutrition le Dietetics, Liprotheine le Moatlelete - U Hloka Nako E kae? , Alexandra Caspero, MA, RD, 12-10-14.
> Mokhatlo oa Machaba oa Lipapali phepo e nepahetseng. Sebaka sa boemo: Liprotheine le ho ikoetlisa, Bill Campbell, Richard B Kreider, 9-26-07.
Laebrari ea Sechaba ea Meriana ea United States, Mekhatlo ea Sechaba ea Bophelo bo Botle ba Bophelo, Phello ea Protheine ea Matla ka Matla, Boqapi ba 'Mele le Liphetoho tsa Endocrine ka Matla a Matla / Matla a Matla, ncbi.nlm.nih.gov, Jay R Hoffman, 12-13-06.