Protheine e ka eketsa metabolism le ho fana ka melemo e meng ea tahlehelo ea boleng
Na ke nako ea ho leka lijo tse ngata tsa protheine bakeng sa tahlehelo ea boima ba 'mele? Batho ba bangata ba phetseng hantle ba ja liprotheine ho matlafatsa metabolism. 'Me ho ja liprotheine ho fana ka melemo e meng ea tahlehelo ea boima. Empa pele o kenya nako kapa chelete leha e le efe ho ja lijo tse ngata tsa protheine e le hore u fokotse boima ba 'mele, etsa bonnete ba hore u fumana lintlha ka liprotheine ho etsa bonnete ba hore lenaneo la hau le atleha.
Ke Hobane'ng ha re ja Liprotheine bakeng sa Tahlehelo ea Boima ba 'mele?
Ho ja lijo tse akarelletsang liprotheine tse ngata tse omeletseng li fana ka melemo e 'maloa ha u ntse u leka ho theola' mele.
- Liprotheine li u thusa hore u ikutloe u tletse. Ho kenyelletsa liprotheine lijong tsa hau le ho ja lijo tse monate ho ka u thusa hore u ikutloe u khotsofetse ebile u khotsofetse ka mor'a hore u fe. Boikutlo bona ba botlalo bo ka 'na ba u thusa ho ja lijo tse fokolang ho pholletsa le letsatsi .
- Liprotheine li haha mesifa. Liprotheine li u thusa ho haha le ho boloka boima ba mesifa. 'Mele o matla ha o sebetse hantle feela mesebetsing ea letsatsi le leng le le leng, empa mesifa e bōpang motho ea khahlehang e boetse e chesa lik'hilojule tse ngata ho feta mafura, esita le phomolong.
- Ho ja liprotheine ho ka ntlafatsa lijo tsa hau. Ha o rera lijo ho pholletsa le mohloli o omeletseng oa protheine , o na le sebaka se fokolang sepeng sa hau bakeng sa lijo tse sa phetseng hantle. 'Me ho ithuta ho ja mefuta e fapaneng ea protheine ho ka ntlafatsa lijo tsa hau hape. Haeba u ja tuna, ka mohlala, ha u rue feela protheine e teng tlhapi empa u boetse u rua molemo mafura a fanang ka bophelo bo botle .
- Ho ja liprotheine ho chesa lik'hilojule tse ngata. O chesa lik'hilojule tse eketsehileng ha o ja liprotheine hobane 'mele oa hau o lokela ho sebetsa ka thata ho hlafuna le ho cheka lijo. Bo-rasaense ba re sena ke phello ea thermic ea lijo . Hopola, leha ho le joalo, hore palo ea lik'hilojule tse eketsehileng e nyenyane kahoo ha ua lokela ho theha lenaneo lohle la tahlehelo ea boima bo itšetlehile ka molemong ona feela.
Ke liprotheine tse kae tse ka fokolang boima ba 'mele?
Lijo leha e le life tse matlafatsang ho fokotsa boima ba 'mele kapa botle li lokela ho kenyelletsa ho leka-lekana ha mafura a phetseng, lik'habohaedreite le liprotheine. Palo ea protheine eo u lokelang ho e ja e itšetlehile ka lintlha tse fokolang tse kenyelletsang lilemo tsa hao, tekano, boholo ba 'mele le boemo ba mosebetsi.
Bakeng sa batho ba baholo ba phetseng hantle, phomolo ea lijo bakeng sa liprotheine (RDA) ke .8g / kg / letsatsi.
Seo se bolela bonyane letsatsi le leng le le leng o lokela ho ja ka tlase ho grama e le 'ngoe ea protheine bakeng sa kilogram e' ngoe le e 'ngoe ea boima ba' mele. Ka mohlala, u lokela ho ja bonyane ligrama tse 54 tsa protheine letsatsi le leng le le leng haeba o le boima ba lik'hilograma tse 68.
Haeba u ikoetlisa bakeng sa tahlehelo ea boima ba 'mele, u ka' na ua batla ho ja liprotheine tse ngata. Tlhaloso ea boemo bo entsoeng ke Academy of Nutrition le Dietetics (LE) ba Dietiti ba Canada (DC), le American College of Sports Medicine (ACSM) e khothalletsa hore ho ikoetlisa ho lokela ho ja pakeng tsa 1.2 le 1,7 dikgerama ka kilogram ea boima ba 'mele ka letsatsi .
Empa haeba lipalo tseo li u ferekanya, u se ke ua tšoenyeha. Ho na le tsela e bonolo ea ho bona hore na liprotheine li ka ja bokae le hore 'mele oa hau o phele hantle. Mehloli ea mmuso le litsebi tsa phepo e nepahetseng li khothaletsa hore u je pakeng tsa 10-35% ea lik'hilojule tsa hau kaofela ho tloha ho protheine.
Haeba o sebelisa lenaneo la ho latela lik'halori kapa websaeteng ho bala lik'hilojule , ho bonolo ho hlahloba phepo ea hau ea protheine ea letsatsi ka leng. Hoo e batlang e le sesebelisoa se seng le se seng se tloaelehileng sa ho ja se lekanang le ho bala ligrama tsa protheine le karolo ea lik'hilojule tse tsoang liprotheine.
Lijo tse phahameng tsa Protheine bakeng sa tahlehelo ea boima ba 'mele
Na ho na le liprotheine tse phahameng tse jeoang hamolemo bakeng sa ho lahleheloa ke 'mele? Le hoja dieters e mengata e atleha ho fokotsa 'mele ka lijo tse phahameng tsa protheine tse kang Atkins kapa tse tloaelehileng South Beach Diet , ha li atlehe ho sebetsa bakeng sa motho e mong le e mong.
Lijo tse phahameng tsa liprotheine ke tsona tse khothalletsang hore karolo ea 20 lekholong ea lik'hilojule tsa hao e tsoa liprotheine. E utloahala e utloahala, na? Empa, haeba u ntse u ja liprotheine tse ling, seo se bolela hore u ja lik'habohaedreite tse nyane ho boloka lik'halori tsa hau li lekana. Bakeng sa dieters tse ngata, ho ja litholoana tse seng kae, bohobe, le pasta ho thata 'me ba tlohela lenaneo la bona ka lebaka la seo.
Lijo tse ntle ka ho fetisisa bakeng sa hau ke lijo tseo u ka li khomarelang. Bakeng sa dieters tse ling, ena ke polane e ngata ea ho lahleheloa ke boima ba protheine. Haeba ho ja protheine e ngata ho u thusa hore u je lijo tse fokolang letsatsi le letsatsi 'me u hahe' mele o matlaanyane, o sebetsang ka nako eo e ka 'na ea e-ba lenaneo le molemohali ho uena.
Empa hopola hore lik'hilojule li bohlokoa haholo ha u ntse u leka ho theola fatše. Ka hona, tšela lik'hilojule tsa hao le protheine e le hore u fokolise boima ba 'mele' me u boloke lik'hilograma tse ntle.
Lisebelisoa
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