Haeba u le vegan, kapa "mohlokomeli oa limela," u ka 'na ua batla ho ela hloko mefuta e mengata ea liprotheine tseo u li jang hobane lihlahisoa tse ngata tsa limela li na le liprotheine tse sa phethehang. Ho se phethe ha ho bolele hore lijo tse thengoeng limela li na le liprotheine tse ngata, o ka fumana liprotheine tse ngata ho tloha limela, empa hoo e batlang e le lijo tsohle tse thehiloeng limela li fokotsehile ho e le 'ngoe kapa tse ling tse bohlokoa tsa amino acid eo' mele oa hau o lokelang ho e atleha.
Bothata bo bokae ke sena le vegan e ka etsang eng?
E ka 'na ea utloahala e le mpe, empa hafeela u ntse u ja mehloli e mengata ea protheine letsatsi le leng le le leng u tla be u le hantle. Ho kopanya mefuta e fapaneng ea liprotheine ho qetella ho netefatsa hore u fumana phepelo e ngata ea amino acid letsatsi le leng le le leng.
Ntlha ea pele, Khemistine e nyane ea Amino
A re bueng ka li-amino acid ka motsotso. Li-amino acids ke liprotheine tse hahang. 'Mele oa hau o hloka hore ba etse liprotheine tse hahang le ho boloka lisele tsa' meleng oa hau.
Ho na le li-amino acid tse ngata tse fapaneng; kaofela li na le mehaho e tšoanang empa li khetholloa ke liketane tsa tsona tse ka mahlakoreng. Liprotheine tsohle, ho sa tsotellehe hore na li tsoa lijong life, li entsoe ka amino acid. Empa palo le taolo ea li-amino acid tse etsang likhomo tsa khomo kapa linaoa tsa maoto li fapane le tse etsang likarolo tsa 'mele ea hau.
Ha u ja li-linaoa tse omeletseng kapa tse halikiloeng (kapa ntho leha e le efe e nang le protheine leha e le efe, esita le e nyane), mokhoa oa hau oa lijo o o senya ho ba li-amino acid tse kenang mali a hao.
Ho tloha moo, li-amino acid li sebelisoa ho haha liprotheine tse etsang mesifa ea hau, likarolo le likarolo tse ling tse ngata.
Khutlela ho Bohlokoa ba Amino Acids
Hase bohle ba amino acid ba bohlokoa. 'Mele oa hau o ka etsa li-amino acid tse ngata lihlahisoa tse setseng tsa amino acid le lihlahisoa tse ling tse seng kae tse fumanehang' meleng, empa ho na le li-amino acid tseo 'mele oa motho o ke keng oa li hlahisa.
Li-amino acid li bitsoa li-amino acid tse bohlokoa hobane u lokela ho li ja.
Tsena ke li-amino acid tse hlokahalang:
- Histidine
- Isoleucine
- Leucine
- Lysine
- Methionine
- Phenylalanine
- Threonine
- Tryptophan
- Valine
Liprotheine tsa liphoofolo li na le e 'ngoe le e' ngoe ea tsena tse bohlokoa tsa amino acid, kahoo li bitsoa liprotheine tse feletseng. Haeba u le ovo-lacto-vegetarian (mahe feela kapa lihlahisoa tsa lebese), u ka fumana liprotheine tse feletseng ha u ja mahe kapa lihlahisoa tsa lebese.
Liprotheine tsa limela li fapane haholo. Semela se seng le se seng seo u se jang se na le phihlelo e fapaneng ea amino acid. Ka mohlala, lijo le lijo-thollo li fokotseha haholo ka lysine. Ka tlase hoo ba ke keng ba nkoa e le mohloli oa lysine. Haeba u ja feela lijo-thollo le lijo-thollo, u ke ke ua fumana lysine e lekaneng, 'me e mpe.
Leha ho le joalo, limela tse kang manyolo, lierekisi, linaoa le lentile li na le lysine e ngata. Ka lehlakoreng le flip, limela ha li na mehloli e ntle ea tryptophan, methionine le cystine, empa li-amino acid li fumaneha ka lijo-thollo le lijo-thollo. Hafeela u ja lijo-thollo le limela tse ling, u tla fumana e 'ngoe le e' ngoe ea bohlokoa ea amino acid.
Li-grain le limela tse bitsoang legume li bitsoa liprotheine tse tlatsitseng hobane ha u li kopanya u fumana li-amino acid tse hlokahalang.
Linate le lipeo li boetse li tlatsana le limela tse ngata hobane li na le tryptophan, methionine le cystine.
Ha ho hlokahale hore u je liprotheine tse tlatsanang hammoho nakong ea lijo tsohle. Hafeela u fumana liprotheine tse fapa-fapaneng ho pholletsa le letsatsi, u tla fumana chelete e lekaneng ea amino e 'ngoe le e' ngoe. Empa, feela haeba u thahasella, bona ke litsela tse ling tsa ho kopanya liprotheine tsa hao tse tlatsanang.
Lihlahisoa le limela:
- Linaoa tse ntšo le raese
- Paseka le lierekisi
- Bohobe bo bong le bo bong ba koro
- Sopho e entsoeng ka Bean le ba senya
Linate le lipeo hammoho le limela:
- Lijo tse halikiloeng, lipeo le linōko
- Hummus (chickpeas le tahini)
- Lentile le lialmonde
Soy ke protheine e le 'ngoe ea dimela e nang le li-amino acid tse hlokahalang.
Hape ke mohloli o motle oa mafura a phetseng hantle le limela tsa phytochemicals (semela tsa lik'hemik'hale tse ka 'nang tsa u tsoela molemo). Hangata e sebelisoa e le tempeh kapa tofu, 'me lebese la soya ke sebaka se ratoang sa lebese. Amaranth, quinoa, hempseed, le chia le tsona li na le liprotheine tse feletseng, kahoo ho eketsa leha e le efe ea lijo tsena, hammoho le ho kopanya li-protheine tsa hau tse ling, ho tla u thusa hore u fumane li-amino acid tsa hau tsohle letsatsi le leng le le leng.
> Mehloli:
> Monghali SS, Smith JL, JL Groff. "Phepo e nepahetseng le Metabolism ea Batho." Khatiso ea Botšelela. Belmont, CA Khamphani ea Wadsworth Publishing, 2013.
> Smolin LA, Grosvenor, MB. "Phepo e nepahetseng: Saense le Likōpo." Khatiso ea Boraro. Wiley Publishing Company, 2013.