Liprotheine li bohlokoa bakeng sa ho haha le ho boloka lisele tse sa tšoaneng le litho tsa 'mele oa hau. Li-hormone tse ling le likarolo tsa 'mele oa hau oa' mele li entsoe ka protheine hape. Lintho tsa hau tsa protheine tsa letsatsi le letsatsi li itšetlehile ka lilemo tsa hao, boholo ba 'mele le thobalano.
Babali ba atisa ho mpotsa hore na ba na le liprotheine tse ngata hakae, 'me hangata ba makatsoa ke ho ithuta ha ho joalo ka seo ba neng ba se lebeletse.
Lefapha la Temo la United States (USDA) le fana ka tlhahiso ea hore karolo ea 15 ho isa ho 20 lekholong ea lik'hilojule tsa hau li tsoa liprotheine. Karolo e 'ngoe le e' ngoe ea protheine e na le lik'hilojule tse 'nè, kahoo e ja lijo tse ka bang 2 000 ka letsatsi, e lekanang le ligrama tse 75 ho ea ho tse 100 tsa protheine ka letsatsi. Motho ea jang lik'hilojule tse 1 500 ka letsatsi o tla hloka ligrama tse 55 ho isa ho tse 75 ka letsatsi.
Ho joalo haholo, empa o ka o fokotsa ka ho theha protheine ea hau e hlokahalang boima ba 'mele oa hau. Batho ba baholo ba hloka ligrama tse 0,8 tsa protheine ka kilogram ea bodyweight ka letsatsi. Sekilogram e lekanang le lik'hilograma tse 2,2, kahoo motho ea boima ba lik'hilograma tse 75 o tla hloka ligrama tse 60 tsa protheine ka letsatsi.
Lijo tse 'maloa tsa ho lahleheloa ke boima ba' mele li fana ka tlhahiso ea hore u tšele phepelo ea hau ea protheine, empa seo se ka 'na sa se ke sa hlokahala. Empa, ho ja protheine e fokolang ka lijo tsohle ho ka u thusa hore u ikutloe u phetse nako e telele, feela u etse bonnete ba hore u khetha mehloli ea liprotheine e ntle ho uena.
Lintho tse ntle ka ho fetisisa tsa protheine ke life?
Liprotheine li tsoa lihloohong tse peli tsa limela le liphoofolo.
Ha ho tsotellehe hore na ke mofuta ofe oo u o jang (ntle le haeba u le limela kapa limela), ntho ea bohlokoa ke hore na u tšoara protheine joang ka kichineng. Mohloli o motle oa protheine ke o hlophisitsoeng ka tsela e sa kenyelletseng mafura a eketsehileng, tsoekere kapa sodium e eketsehileng.
Lijo tse monate, likhoho, litlhapi, lijo tsa leoatle, mahe le lihlahisoa tsa lebese ke mehloli eohle e ntle ea liprotheine.
Ho khetha ho fokotsa mafura a nama kapa ho tlosa letlalo ho tloha ho khoho le Turkey ke tsela e ntle ea ho khaola lik'hilojule tse eketsehileng. Litlhapi tsa metsi a mangata a kang saalmon, tuna le herring li etsa liprotheine tse ntle hobane li boetse li na le omega-3 fatty acids .
Ha ke batle ho lebala ka mehloli ea limela tsa protheine. Li-legumes, linate le lipeo ke mehloli eohle e ntle ea liprotheine, empa esita le meroho le lijo-thollo li na le chelete e nyenyane. 'Me feela joalokaha ke itse bakeng sa liprotheine tse hlatsoitsoeng ke liphoofolo, boloka liprotheine tsa limela li phela hantle ka ho khetha lipepe le mekhoa ea ho pheha e bolokang molemo oa bona oa phepo. Rata sena:
- Sebelisa tofu ho e-na le ho ja nama e le moferefere.
- Khetha linate tse ncha kapa tse hlabositsoeng ho e-na le linate tse ngata tse nang le tsoekere tse nang le tsoekere e eketsehileng.
- Kenya linate kapa lipeo serapeng se seholo sa serapeng 'me u se etse lijo.
- Sebelisa linaoa tse omileng joaloka liphio, marine kapa linaoa tse ntšo e le mohloli oa hau oa motheo oa protheine bakeng sa lijo tse fokolang.
- Leka quinoa ho e-na le raese kapa litapole e le sejana se ka thōko.
Liprotheine le kutloisiso ea ho sebeletsa boholo
Mona ke moo batho ba bangata ba jang liprotheine ba fapaneng. Protheine e 'ngoe e na le lehe le le leng, li-ounces tse 3 ho isa ho tse 5 tsa nama, likhoho kapa litlhapi, li-ounces tse peli tsa chisi kapa li-walnuts tse 12. E le ho ja nama, likhoho kapa litlhapi ho ka lekanang le boholo ba palema ea letsoho la hao, 'me ho sebelisoa ha chisi ho lekanang le dice tse peli (dikarolo tse 6 tse nang le mahlakoreng a mabeli, eseng li-Dungeon tse ling tse 12 kapa tse 20 tse nang le mahlakoreng a mangata. le Dragons dice).
Mohloli:
Lefapha la Temo la United States, Khetha Plate ea ka. "Bohle ka Lihlopha tsa Lijo tsa Protheine."