U se ke ua e-ba matla haholo ka liprotheine tsa 'mele
Ke 'nete hore li-bodybuilders le li-bodylifters li hloka ho boloka protheine lijong tsa bona e le ho boloka le ho haha mesifa e khōlō ea mesifa e bohlokoa haholo lipapaling tsa bona kapa boikhathollo. Liprotheine li fumaneha nama, tlhapi, khōhō, linaoa, lebese, lihlahisoa tsa soya tse kang tofu, le ka tekanyo e nyane ka linate le lijo-thollo.
Litlhoko tsa Letsatsi le Letsatsi
Ho hakanngoa hore litlhokahalo tsa letsatsi le leng le le leng li behiloe ke balaoli ba fapaneng ba phepo e nepahetseng naheng ka '
US, Lefapha la Temo (USDA) le beha tataiso ea limatlafatsi joaloka protheine hammoho le li-vithamine tse ling tse kholo le liminerale. Bakeng sa batho ba bangata ba boima bo boima, ho kenngoa ha protheine ho behiloe ka ligrama tse ka tlase ho 70 letsatsi ka leng.
Baatlelete ba ka 'na ba hloka ho hongata ho feta hona ho tšehetsa ho lokisoa le ho hōla ha mesifa le ho sireletsa khahlanong le mathata a mangata a koetliso e matla le tlhōlisano. Leha ho le joalo , balaoli ba lipapali tsa phepo ea phepo ba khothalletsa batho hore ba fane ka makhetlo a fetang a mabeli letsatsi la khoeli le khothaletsoang ho batho ba sa sebetseng.
Protheine e Feteletseng ha e Hlokehe
Bahlokomeli ba bang ba 'mele le baetapele ba koetliso ea boima ba nkile khothatso ena bakeng sa liprotheine tse eketsehileng ho meeli e sa tloaelehang le ho feta ka tlhahiso efe kapa efe ea saense. Le hoja liprotheine tse feteletseng li bonahala eka ha li kotsi ho batho ba phetseng hantle, ba mafolofolo ho isa bohōleng bo itseng, kotsi e ka 'na ea e-ba ea bohlokoa haholo ho motho ea nang le lefu la liphio, ea boima haholo, kapa ea tšoeroeng ke lefu la tsoekere.
Protheine e feteletseng ka nģ'ane le litlhoko tsa 'mele e robehile ke amino acid ho ketone, glucose, kapa potoloho ea matla a motlakase bakeng sa matla. Protheine e 'ngoe e fetoloa ho ammonia mme e ntša urea le ho fetisetsoa.
Ho fumana protheine e feteletseng ho khothatsoa ke matla a sa tloaelehang a indasteri ea phofshoana ea protheine e tlatsang litebelisong tsa boikoetliso ba boima le limmaraka tsa 'mele.
Lebese la letlalo la phofo le ka fana ka liprotheine tsohle tse hlokahalang le ka karolo e fokolang ea theko ea lintho tse ling tse theko e boima haholo.
Fumana mohlala ho bonts'a matla a liprotheine bakeng sa koetliso ea boima ba 'mele.
Litsela Tse tharo tsa ho Hlokahala Litlhoko tsa Protheine
Hoa khoneha ho fana ka maikutlo a ho ja liprotheine tse thehiloeng litseleng tse tharo tsa ho bala litlhoko tse ka khonehang.
- Palo ka pound kapa kilogram ea boima ba 'mele ka letsatsi.
- Liphesente tsa macronutrient , mohlala, ho ja lijo tse etsang karolo ea 25 lekholong ea protheine.
- Phelone e feletseng ka letsatsi, ka ligrama tse 160 ka mohlala.
Tsela eo e 'ngoe le e' ngoe ea tsona e ka ikemiselitsoeng ka eona.
- Liprotheine ka boima ba 'mele: Le hoja liprotheine tse hlokahalang ho banna ba baholo li ka tlase ho gramme ka kilogram ea boima ba' mele ka letsatsi, ho hakanngoa hore baatlelete ba thehiloeng liphuputsong tse lekanyang tekanyo ea naetrojene, e leng sehlahisoa sa phaello ea liprotheine, e bontša hore ho fihlela ho 2,5 dikgerama / kilogram / letsatsi le ka hlokoa ka maemo a ikhethang. Leha ho le joalo, 2.0 dikgerama / kilogram e sebelisoa ke ba bangata ba lipapali tsa lipapali e le siling e ka holimo ea liprotheine tse kenang ho bapalami, haholo-holo barupeli. (Arola ka 2.2 ho fumana liprotheine ka lik'hilograma / boima ba 'mele / letsatsi.) Ka tlase ho sena ho tla lekana bakeng sa boikoetliso bo itekanetseng kapa bo tlase bo matla.
- Liprotheine ka palo ea likarolo tse ngata: Li-macronutrients ke lik'habohaedreite, mafura le liprotheine-lintho tse hlokahalang phepo ea batho. 'Muso oa Dietary Reference Intakes (DRI) o khetha boemo bo ka holimo ba liprotheine tse nang le matla a etsang karolo ea 35 lekholong ea matla. Ka mohlala, setsebi sa 'mele sa lik'hilograma tse 100 se jang ka 2 grams / protheine / kilogram / letsatsi se ka ja 200 dikgerama tsa protheine letsatsi ka leng. Esita le ha ho ja lijo tse lik'hilojule tse 4 000 ka letsatsi-e seng ntho e sa tloaelehang bakeng sa koetliso e boima-lijo tsena ke karolo ea 20 lekholong ea protheine. Li-200 tsa liprotheine li lekanang le hoo e ka bang ligrama tse 600 tsa khoho kapa likheo tse tšeletseng tsa khōhō. Ka kopo hlokomela hore ligrama tse 200 li bua ka protheine e hloekileng eseng boima ba lijo tsohle. Kahoo ka kutloisiso ena, liprotheine tse phahame ka mokhoa o itekanetseng ha li felle mekhoa ea tsamaiso ea 'muso ea bophelo bo botle.
- Liprotheine ka ho ja lijo ka letsatsi le leng le le leng: Ha u nahana hore Tlhaloso ea lijo tsa lijo tsa Amerika e kholo ea li-kilogramme tse 100 ke 80 grams / letsatsi (0.8 x 100), u ka bona hore 2 grams / kilogram / boima ba 'mele / letsatsi bakeng sa 200 grams ka bophara . Basali ba hloka hanyenyane ho feta sena, leha ho le joalo ba tla hloka hanyenyane haholo nakong ea bokhachane. Le hoja mefuta e tloaelehileng ea ho ja lijo e lekanngoa e finyelloa ho finyella litlhoko tsa karolo ea 98 lekholong ea baahi sehlopheng se itseng, baatlelete ba hloka boima ba lik'hilograma tsa boima ba 'mele ho feta batho ba lulang sebakeng se seng.
Liprotheine tse matla haholo Litlhahiso tsa ho haha 'mele
Likoetliso tse 'maloa tsa koetliso ea' mele le boima ba 'mele li buella li-protein tse kenang ka matla a 40 lekholong ea matla. Mohlala ke ho ja liprotheine tse 40 lekholong, karolo ea 40 lekholong ea lik'habohaedreite le karolo ea 20 lekholong ea mafura. Lijong tsa lik'halori tse 4000 tsa moetsi oa li-kilogram ea lik'hilograma tse 100, protheine ea 40 lekholong e ka ba lik'hilojule tse 1600, tse lekana le ligrama tse 400 tsa protheine ka lik'hilojule tse 4 ka gram. Ke 4 grams / protheine / kilogram ea boima ba 'mele / letsatsi; ka makhetlo a mabeli RDI le ka makhetlo a mabeli se sireletsang saense. Ha e ntle.
Li-protein tse potlakileng le tse fokolang
Makhetlo a mangata a amino a fetisetsoa maling le hore na ba potlakela ho kenngoa joang le mesifa e meng ea ho lokisoa le ho tsosolosoa ke motheo oa khopolo ena. Ho ea ka ba chesehang ba bang, liprotheine tse potlakileng tse kang whey li phahametse liprotheine tse liehang joaloka casein. Ka bobeli ke lihlahisoa tsa lihlahisoa tsa lebese. Mehlala ke:
- Mahe a protheine: 1.3 dikgerama / hora
- Casein e itšehla thajana: 6.1 dikgerama / hora
- Whey e arola: 8 ho ea ho 10 grams / hora
Ha ho na bopaki bo bongata ba hore mefuta ena e fapaneng e etsa phapang ho theha mesifa ka nako e telele, le hoja whey e bontšitse phaello e itseng lithutong tsa nakoana.
Leha ho le joalo tlhahisoleseding e 'ngoe e molemo e ka fumanoang ho tsoa ho linomoro tse ka holimo ke hore ka karolelano ho kenngoa ha liprotheine, ho re, ligrama tse 7 / hora, ho noa ho itseng ho lekanyelitsoe ho potoloha 168 grams ka letsatsi. Haeba e nepahetse, e etsa hore lijo tsa protheine tsa 400 gram / letsatsi li shebahala li sa hlokahale ka ho fetisisa.
Tšireletseho ea Lijo Tse Phahameng tsa Boprotheini
Lijo tse phahameng haholo tsa protheine li ka 'na tsa se ke tsa sireletseha ho feta nako bakeng sa mabaka a latelang:
- Mefuta e phahameng ea naetrojene le amino acid e ka ba chefo.
- Lijo tse phahameng tsa protheine ha li bolokehe ho batho ba nang le mafu a sa foleng a liphio. Ho fihlela ho karolo ea 20 lekholong ea baahi e ka 'na ea se ke ea fumanoa.
Lentsoe le Tsoang ho
Seo u ka se utloang ho ba bang setsing sa boikoetliso se ka 'na sa se ke sa hlahisa liphello tseo u li batlang' me e ka 'na ea se ke ea e-ba molemo oa bophelo bo botle ba hau. Tlhahlobo e 'ngoe e fumane hore litho tsa' mele li ne li latela mefuta e fapa-fapaneng ea ho noa ntle le ho hlahloba boleng kapa kabolelano ho pholletsa le letsatsi. Ke bohlale hore u se ke ua sebelisa liprotheine tse ngata haholo. Fumana tlhahlobo ho netefatsa hore mosebetsi oa hau oa liphio le likarolo tse ling tsa bophelo ba hau li ntle.
> Mehloli:
> Helms ER, Aragon AA, Fitschen PJ. Litlhahiso tse thehiloeng bopaking ba tlhahlobo ea tlhophiso ea 'mele ho itokisetsa: phepo e nepahetseng le tlatsetso. Leqephe la Mokhatlo oa Machaba oa Lipapali Lithethefatsi . 2014; 11 (1): 20. doi: 10.1186 / 1550-2783-11-20.
> Helms ER, Zinn C, Rowlands DS, Brown SR. Tlhahlobo e Hlophisitsoeng ea Protheine ea Phepo nakong ea Khaello ea Caloric ka Khanyetso ea Koetliso ea Boipiletso: Taba ea Lintho Tse Phahameng. International Journal of Sport Nutrition le Metabolism ea Boikoetliso . 2014; 24 (2): 127-138. doi: 10.1123 / ijsnem.2013-0054.
> Jäger R, Kerksick CM, Campbell BI, le al. Mokhatlo oa Machaba oa Lipapali Lithofatsong Sebaka sa boemo: liprotheine le boikoetliso. Leqephe la Mokhatlo oa Machaba oa Lipapali Lithethefatsi . 2017; 14 (1). le: 10.1186 / s12970-017-0177-8.
> Li-spelllove J, Mitchell L, Gifford J, et al. Mathata a Lijo tsa Likhathatso tsa Mantsoe a Khathatsanang. Sports Medicine . 2015; 45 (7): 1041-1063. doi: 10.1007 / s40279-015-0329-4.