Haeba u latela lijo tsa meroho kapa li-vegan, ho lebisitsoe tlhokomelo ho liprotheine tse tlatsitseng ho ntlafatsa phepo e nepahetseng le ho ntlafatsa bophelo bo botle. Ho kenyelletsa liprotheine tse tlatsitseng lijong tsa hau li akarelletsa ho kopanya li-protheine tse ling ho fumana phepo e lekaneng ea lik'hemik'hale tse bitsoang amino acid.
Li-amino acid li nkoa li le liprotheine. Le hoja li-amino acid tse ling li ka sebelisoa 'meleng oa hao, tse ling tse bitsoang "li-amino acid") li lokela ho kenngoa lijong.
Ho na le mefuta e robong ea amino acid e hlokahalang, ho akarelletsa: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, le valine.
Li-amino acid tse hlokahalang li ka fumanoa mefuteng ea liphoofolo tse peli le mehloli ea limela tsa protheine. Liphoofolo tsa liprotheine (tse kang nama, likhoho, tlhapi, lebese le mahe) li nkoa e le liprotheine tse feletseng kaha li na le litekanyo tse lekaneng tsa tse robong tsa bohlokoa tsa amino acid.
Ka lehlakoreng le leng, lihlahisoa tsa limela tsa protheine (tse kang linaoa, limela, linate, peō le soya) li atisa ho phahama linthong tse ling tse hlokahalang tsa amino acid empa li haella ho tse ling. Ka mohlala, lithollo li tlaase ka amino acid lysine, ha limela li ruile lysine.
Ke Hobane'ng ha Batho ba Kenyeletsa Liprotheine Tse Phethahetseng Lijong Tsa Bona?
Bakeng sa limela le li-vegans tseo lijo tsa bona li haelloang ke mehloli ea liphoofolo tsa liprotheine, ho kenyelletsa liprotheine tse tlatsitsoeng lijong le lijo tse monateloang ho boleloa hore li sireletsa khahlanong le bofokoli leha e le bofe ka ho kenngoa ha amino acid.
Ho nahanoa hore ho kopanya lihlahisoa tse peli kapa tse ngata tsa liprotheine ho ka lumella limela le liphaka ho fumana litekanyo tse lekaneng tsa amino acid e hlokahalang.
E 'ngoe ea likarolo tsa bohlokoa ka ho fetisisa tsa lijo tsa hau, liprotheine li hlokahala ho boloka mesifa, masapo, letlalo, lihomone le tsamaiso ea' mele ea ho itšireletsa mafung e sebetsa hantle.
Liprotheine li boetse li etsa li-enzyme tse phethang karolo ea bohlokoa mekhoeng e mengata ea bohlokoa ea likokoana-hloko, e kang ho cheka.
Amanang: Likeletso Tse 5 tsa ho Ntlafatsa Tlhasi ea Hao
Litefiso tsa letsatsi le letsatsi tse khothalletsoang (RDA) tsa protheine ke 0.8 g ka kg ea boima ba 'mele. Ka mohlala, ho hlokahala batho ba baholo ba limilione tse 130 ba hloka li-protein tse 47 ka letsatsi. Kaha taelo ena e eketseha ka ho ikoetlisa, batho ba baholo ba ikoetlisang khafetsa ba hloka li-70 tsa protheine letsatsi ka leng.
Mehlala ea liprotheine tse tlatsanang
Ho na le litsela tse sa tšoaneng tsa ho kenyelletsa liprotheine tse tlatsitseng lijong tsa meroho kapa vegan. Mehlala e meng ea lijo tse hlahisang lijo tse fanang ka liprotheine tse tlatsanang:
- sopho kapa li-stew tse kenyang limela le lijo-thollo
- Salate e entsoeng ka linaoa le linate kapa lipeo
- sandwich ea peanut ea lijo-thollo
- hummus ka bohobe bo feletseng ba koro ea koro
- tofu kapa tempeh e nang le raese e sootho kapa quinoa
- Tofu e ts'oaetsoe ka li-noodle le lijo-thollo
- linaoa le raese e sootho
- yogurt le peo ea soneblomo kapa lialmonde
Na U Lokela ho Sebelisa Liprotheine Tse Phethahetseng?
Hangata ho ne ho lumeloa hore limela le liphahlo li hloka ho ja liprotheine tse tlatsanang ka nako e le 'ngoe e le hore li lule li phetse hantle. Leha ho le joalo, hona joale ho tsejoa hore ho ja lijo tse ngata tse ngata letsatsi le leng le le leng ho ka u lumella ho fumana protheine eohle eo ue hlokang.
Ho ea ka Mekhatlo ea Sechaba ea Bophelo, lihlahisoa tse phahameng tsa liprotheine li kenyelletsa:
- lialmonde
- linaoa tse ntšo
- linaoa tsa garbanzo
- makotomane
- lipeo tsa liphio
- lentile
- peanut butter
- linōko
- linotši tsa pinto
- likhase tse arohaneng
- peo ea soneblomo
- tempeh
- tofu
- walnuts
Liphuputso tse ling li bontša hore ho khotsofatsoa ha mehloli ea limela tsa protheine ho ka thusa ho thibela mafu a mang. Phuputso ena e kenyelletsa thuto ea lilemo tse 20 ea basali ba 82 802, e hatisitsoeng New England Journal of Medicine ka 2006.
Phuputsong ena, bafuputsi ba entse qeto ea hore basali ba neng ba latela mefuta e tlaase ea lik'habohaedreite lihlahisoa tsa limela tsa protheine (hammoho le mehloli ea limela tsa mafura) ba na le karolo ea 30 lekholong ea kotsi ea lefu la pelo (ha bapisoa le ba ileng ba latela lik'habohaedreite tse phahameng, tlase -a lijo tsa 'mele).
Phuputso e boetse e fumane hore barupeluoa ba neng ba khomarela ho ja lijo tse ngata tsa liprotheine le mafura ha baa ka ba fokotsa kotsi ea lefu la pelo.
Ho phaella moo, ho na le bopaki bo bong ba hore ho khetha mehloli ea limela tsa protheine e ka thusa ho laola boima ba 'mele. Phuputsong ea lipatlisiso e hatisitsoeng koranteng ea ho ja botenya ka 2014, ka mohlala, bo-rasaense ba ile ba hlahloba liteko tse robong tse hatisitsoeng tsa kliniki 'me ba fumana hore ho ja linaoa letsatsi le leng le le leng, li-chickpeas, lentils kapa lierekisi ho ka thusa ho boima boima ka ho eketsa maikutlo a botlalo.
E-ea mona ho ithuta ka mefuta e sa tšoaneng ea lijo tse ling, tse kenyeletsang lijo tsa meroho.
> Mehloli:
> Halton TL, Willett WC, Liu S, Manson JE, Albert CM, Rexrode K, Hu FB. Tlhaloso ea Bohobe bo Fokolang Li-Carbohydrates le Likotsi Tsa Mafu a Heart Coronary ho Basali. " N Engl J Med. 2006 Nov 9; 355 (19): 1991-2002.
> Li SS, Kendall CW, De Souza RJ, Jayalath VH, Cozma AI, Ha V, Mirrahimi A, Pavelli L, Augustin LS, Blanco Mejia S, Leiter LA, Beyene J, DJ Jenkins, Sievenpiper JL. "Matšoao a lijo, ho se tsotelle le lijo Tlhahlobo: Tlhahlobo e Hlophisitsoeng le Meta-Analysis ea Liteko Tse Bohlokoa tsa ho Fepa." Botenya (Silver Spring). 2014 Aug; 22 (8): 1773-80.
> National Academy of Sciences. Institute of Medicine. Boto ea lijo le phepo e nepahetseng. "Matsoho a Phepo ea Lintho tsa Matsoho a Matla, Lihabohaedreite, Li-Fiber, Lihlahisoa, Mafura a Lijo, Cholesterol, Liprotheine le Li-Amino Acids." National Academy Press. Washington, DC, 2005.
> Lefapha la Bophelo la US le Lefapha la Botho le Lefapha la Temo la United States. "2015-2020 Tataiso ea Lijo bakeng sa Maamerika. Khatiso ea 8." December 2015.