Bohlokoa ba Mafura a Amino
Re phela sechabeng moo ho ja liprotheine bakeng sa tahlehelo ea 'mele, ho haha' mele le bophelo bo botle bo rekisoang haholo. Ho bonolo ho sebelisa lijo, tlhapi le limela tsa limela ho fana ka seo u se hlokang letsatsi le leng le le leng. Batho ba baholo ba bangata ba sebetsang le baatlelete ba lumela hore ho eketsehileng ke tlatsetso e ntlafetseng le e eketsehileng ka ho noa liprotheine tse tsukutlehang le ho ja mehala e tletseng limatlafatsi.
Le liprotheine hohle le hoo e batlang e le ntho e 'ngoe le e' ngoe, ho thata ho lumela ho haelloa ke protheine e ka ba ho ameha.
Ha e le hantle, ho na le khopolo ea bohata ea hore ho fumana liprotheine tse lekaneng ho thata, ho ea ka David. L. Katz, MD, MPH, FACPM, FACP, Mothehi le Mookameli oa Lenaneo la Bophelo ba 'Nete.
Mohlomong ke feela taba ea ho utloisisa se boleloang ke ho haella ha protheine.
Bothata ba liprotheine ke eng?
Dr. Katz o re: "Ho haelloa ke protheine ea 'nete ha e fumanehe United States le linaheng tse ling tse tsoetseng pele. E teng linaheng tse sa tsoetseng pele, haholo-holo Afrika le Asia.
Ho haelloa ke protheine ho boetse ho tsejoa e le phepo ea phepo e nepahetseng ea protheine (PEM). Ha PEM e bakoa haholo-holo ke liprotheine khaello ea phepo e nepahetseng, e bitsoa kwashiorkor. Ha ho haella ha liprotheine ho kopane le thibelo ea caloric, e bitsoa marasmic kwashiorkor, mofuta o fetisisang oa khaello ea phepo e nepahetseng. E 'ngoe ea liphello tse bohloko tsa kwashiorkor ke edema kapa e hahiloeng ka metsi mokelikeli. Bokhachane bo phunyehileng bo boneng bana ba nang le phepo e mpe linaheng tse lapileng ke tšobotsi ea kwashiorkor.
Ho na le linyeoe tse 'maloa tse sa tloaelehang tsa ho haella ha protheine United States. Bakuli ba nang le bokooa ba kulang haholo ba etsa boholo. Karolo e nyenyane haholo ea batho ba hōlileng, 'me batho ka bomong ba latela mefuta e mengata ea ho thibela lijo tse sa hlokomele hore ba baka ho haelloa haholo ke limatlafatsi.
Kaha America e hole le ho lapa, ho haelloa ke protheine ea 'nete e batla e le thata.
Leha ho le joalo, ho se fumane liprotheine tse lekaneng lijong tsa hau ho ka ba bothata ho feta nako. Ha ho haelloa ke protheine ke karolong e ka tlaase ea sekhahla e ka qala ho ba le tšusumetso e mpe bophelong ba hau. Ke ka lebaka leo phepo e nepahetseng ea protheine e hlokahalang hore u boloke mosebetsi o nepahetseng oa 'mele. Ho nka bohato bo eketsehileng, ho utloisisa karolo ea liprotheine le ho nka boikarabello ba motho ka ho lekaneng ho bohlokoa.
Ho utloisisa liprotheine le amino acid
Protheine ke sesebelisoa se sebetsang ka hare ho sele e 'ngoe le e' ngoe ea 'mele oa hau. Ho hlokahala bakeng sa nts'etsopele ea mesifa le lisebelisoa tsa 'mele le litho tsa' mele. E entsoe ka ketane ea amino acid e nka liprotheine. Ho na le li-amino acid tse 20 tse nang le amino acid tse robong le li-amino acid tse 11 tse sa hlokahaleng.
Ho ea ka Caroline Passerrello, MS, RDN, LDN, Motlatsi oa Academy of Nutrition le Dietetics, ho na le li-amino acid tse robong tseo re lokelang ho li ja e le hore re fumane liprotheine tse hlokahalang hobane re ke ke ra li etsa ka har'a 'mele. Liprotheine tse mesifa le 'mele oa meleng li lula li le ngata, ka hona, liprotheine li hlokahala letsatsi le leng le le leng ho boloka boemo bo tsitsitseng' meleng.
Protheine e tlaase ea lijo le lintho tse hlokahalang
Ho ea ka phuputso e phatlalalitsoeng ho Annals ea New York Academy of Sciences , batho ba ka bang limilione tse sekete lefatšeng lohle ba na le phepo e nepahetseng ea protheine.
Sena se tla bolela hore re ja protheine e fokolang ho feta 'mele oa hau e hlokang, ho latela setsebi sa phepo ea lijo, Caroline Passerrello. Kaha 'mele oa hau o hloka liprotheine tse lekaneng, ho se je lijo tse lekaneng ho ka lebisa tlhokomelo e fokolang.
Khothatso ke hoo e ka bang karolo ea 10-20 lekholong ea lik'hilojule tsa hau kaofela li tsoa liprotheine kapa ka .8-1g ea protheine ka kg ea boima ba 'mele letsatsi ka leng. Ka mohlala, motho ea boima ba lik'hilograma tse 150 tse hlokang lik'hilojule tse 1800 ka letsatsi a ka ja 55-68 dikgerama tsa protheine letsatsi le leng le le leng ho fumana karolo ea 15 lekholong ea liprotheine tse hlokahalang, e re Passerrello.
Matšoao a ho ba le protheine e sa lekaneng
Ho haella ha protheine ho ka etsahala ha o sa ja protheine e lekaneng ho boloka mosebetsi o tloaelehileng oa 'mele.
Hoo e ka bang karolo ea boraro ea batho ba baholo ba fetang lilemo tse 50 ba hlōleha ho finyella kabelo ea letsatsi le letsatsi e khothalletsoang (RDA) bakeng sa ho ja liprotheine ho latela lipatlisiso. Batho ba latelang lijo tse thibelang lijo ba ka ba kotsing ea ho ba le protheine e fokolang. Lipapali tse ling tsa lipapali tsa boima ba 'mele tse kang bo-mantlha, ho loana, le ho haha' mele li ka sebelisa mekhoa ea boithati ho itšetleha ka ho ba tlohela hore ba fokolise limatlafatsi.
Ha liprotheine li haelloa ke lijo tsa hau, haholo-holo ka nako e telele, e ka etsa hore u se ke ua hlola u e-na le mathata 'me u ka lebisa liphello tse bohloko. Caroline Passerrello, MS, RDN, LDN, e bontša liprotheine tse sa lekaneng li ka lebisa ho tse latelang:
- Ho senyeha ha mesifa - protheine e bohlokoa bakeng sa ho hōla ha mesifa , matla le ho lokisa. Liprotheine tse sa lekaneng lijong tsa hau li fokotsa boima ba 'mele, matla a mesifa le mosebetsi. Ho se ke ha ja liprotheine tse lekaneng ho ka boela ha etsa hore mesifa e senyehe, bofokoli le ho hlomoha. 'Mele oa hau o tla nka liprotheine ho tsoa meleng ea mesifa le ho e sebelisa e le matla a ho tšehetsa likarolo tse ling tsa bohlokoa tsa' mele ha liprotheine li le tlaase. Sena se qetella se etsa hore mesifa e senyehe kapa e fokotsehe ka lebaka la sehlabelo se sa foleng sa protheine.
- Pholiso e mpe ea maqeba - pholiso ea maqeba e itšetlehile ka phepo e nepahetseng, ho kenyeletsa ho ja liprotheine. Ho haelloa ke protheine ho bontšitse hore ho tlatsetsa liholong tse fokolang tsa maqeba le ho fokotsa boleng ba kokgene, ho ea ka lipatlisiso. Ha ho na protheine e lekaneng, mokhoa oa ho folisa leqeba ho boleloa hore o sekiselitsoe haholo.
- Matšoao - sesole sa hau sa 'mele se sebetsa ka ho fetisisa ka ho lekaneng ho kenngoa ha liprotheine. Ho haelloa ke protheine ho bontšoa hore ho senya tsamaiso ea 'mele ea hau ea ho itšireletsa mafung Ntle le tsamaiso ea 'mele ea ho itšireletsa mafung, kotsi ea tšoaetso ea eketseha le bokhoni ba ho loantša tšoaetso e theohile.
Nka kenyelletsa liprotheine tse ngata joang?
E le ho boloka 'mele o phetseng hantle, ho ja liprotheine tse lekaneng hoa hlokahala. Sena ha se bolele hore ho feta ho molemo, ebile ha ho bolele ho ja liprotheine tse ling feela ho ka etsa hore ho be le mesifa, eseng mafura a 'mele, ho ea ka Dr. Katz.
Se khothaletsoang ke ho ja liprotheine tse lekaneng bakeng sa ho tšehetsa lisele tsa 'mele oa hao, mohaho le ts'ebetso. Tlhoko ena e tla fapana le motho ka mong.
Ho na le maemo ao ka 'ona phepo e tlaase ea liprotheine e ka' nang ea tšoenyeha. Sena ke 'nete haholo ho ba bang ba seng ba hōlile le ho ba thibelang lijo tsa bona haholo. Maemong ana, ho noa ha liprotheine habonolo le mokhoa o bonolo.
Liprotheine li kenyelelitsoe lijong tse fapa-fapaneng tsa liphoofolo le limela. Ho khetha mehloli ea liprotheine tse nang le phepo e boetse e khothalletsoa hore bophelo bo botle bo be bo nepahetseng. Setsebi sa phepo ea lijo, Caroline Passerrello o khothalletsa tse latelang:
- Etsa hore lijo li be le lik'hilograma tse ka bang 20 le ho ja lijo tse ka bang ligrama tse 10 tsa protheine (mahe a 3 a pheho ea khoho e phehiloeng e na le ligrama tse 21 tsa protheine).
- Ja li-protein tse phahameng joaloka quinoa.
- Khetha noodle e thehiloeng ho linaoa ho e-na le pasta e thehiloeng koro.
Nka Fumana Liprotheine Tse Lekaneng Ho ja Lijo Tse Thehiloeng Lijong?
Ho ja semela se thehiloeng ke mokhoa o tloaelehileng. Liphuputso tse 'maloa li bontšitse lijo tsa mefuta-futa li fana ka melemo e mengata ea bophelo bo botle. E 'ngoe ea litšōmo tse tloaelehileng haholo tsa ho ja limela tsa limela kapa limela ke hore ha u khone ho fumana liprotheine tse lekaneng lijong tsa hau. Khopolo-taba e 'ngoe e bolela hore u tlameha ho kopanya liprotheine tsa limela hore u fumane li-amino acid tsohle ho etsa protheine e feletseng . Phuputso ea morao-rao e bontša hore u ka fumana liprotheine tse lekaneng ha u ja lijo tse fapa-fapaneng tsa limela ho pholletsa le letsatsi le ho kopanya ha hoa hlokahala.
Ho latela Mokhatlo oa American Dietetic Association (ADA), lijo tse thehiloeng limela kapa tsa limela li ka ja hantle ebile li lekaneng ho batho bohle, ho kenyelletsa le baatlelete. Mantsoe a latelang ke lenane le leholo la limela tsa protheine tse thehiloeng limela tse kenyeletsang lijo tsa hau:
- Lentils
- Quinoa
- Tofu
- Linaoa tse ntšo
- Peō ea mokopu
- Lialmonde
- Li-oats
Likokoana-hloko tse ling tsa Selection Selection
Ho ea ka Lefapha la Temo la United States (USDA), ho ja liprotheine ho itšetlehile ka lilemo, tekano, le boikoetliso ba 'mele. Ba boetse ba fana ka maikutlo a hore Maamerika a mangata a ja liprotheine tse lekaneng empa a hloka ho etsa likhetho tse fapaneng le tse sa tšoaneng tsa lijo tsena.
Litlhahiso tse latelang tsa protheine ea ho khetha ho tloha USDA e tla ba molemo:
- Khetha nama e mafura kapa mafura a likhoho le likhoho.
- Khetha lijo tsa leoatleng tse mafura a mafura a omega 3 a akarelletsang saalmon, trout, sardine le anchovies.
- Qoba likhoho tse ncha, turkey le nama ea kolobe tse ntseng li ntlafatsoa ka tharollo e nang le letsoai.
- Khetha linate tse sa tsitsitsoeng le peo ea ho boloka sodium e tlaase.
( Ka kakaretso, nama e le 'ngoe ea nama, likhoho kapa litlhapi, senoelo sa ¼ sa linaoa tse phehiloeng, lehe le le leng, khaba e le 1 ea linate tsa peanut, kapa ounce ea ½ ea linate kapa peo e ka nkoa e le 1 ounce e lekanang le Protein Foods Group )
Lentsoe le Tsoang ho
Ho haelloa ke protheine ea 'nete ha ho tloaelehe United States empa ho na le ba bang ka litekanyetso tse ka thōko. Liprotheine li bohlokoa bakeng sa lisele tsohle le lisele tsa 'mele' me ha ho haella ho ka senya mosebetsi oa 'mele. Ho eketsa protheine ho lijo tsa hau ke mokhoa o bonolo le o finyelloang ka ho kenyelletsa lijo tse fapa-fapaneng tse tsoang ho limela kapa liphoofolo. Litlhoko tsa protheine tse khothalletsoang li fapana ho motho ka mong ho itšetlehile ka lilemo, tekano le litekanyetso tsa mosebetsi. Ho fumana liprotheine tse lekaneng ho ka finyelloa ho ja lijo tse nang le limela (vegan) kapa lijo tse nang le limela tse nang le liprotheine tsa limela le liphoofolo.
> Mehloli:
Backx EM le al. Li-protein tse nang le phepo e nepahetseng le e mmele nakong ea ho thibela matla a matla ho batho ba hōlileng ka ho fetisisa. International Journal of Obesity. 2016
> Douglas Paddon-Jones et al. Liprotheine le botsofali bo botle. American Journal of Clinical Nutrition. 2015
> Geisler C, Prado CM, Müller MJ. Ho se tšoanelehe ha Litlhahiso tsa Motsoako oa Boima ba 'mele bakeng sa Protheine ea Intake ea Motho ka Mong -Lintho tse hlahang ho Body Composition Analysis. Journal of Nutrients. 2017
> Guoyao Wu. Ho ja liprotheine tsa lijo le bophelo ba motho. Journal of Food and Function, 2016
> Henley EC et al. Bohlokoa ba liprotheine tsa bophelo bo botle ba batho: ho loantša bofokoli ba liprotheine Afrika e ka boroa ho Sahara ho sebelisa limela tse sa tloaelehang tsa tlhaho. Tsoelo-Pele Lipatlisisong tsa Lijo le Phepo. 2010