U hloka liprotheine tse ngata letsatsi le leng le le leng ha re ntse re le lilemo li kae?
Li-shelf tsa lichelete li tletse lihlahisoa tse nang le liprotheine tsa tsona, matla a lichelete, lijo-thollo esita le pasta. Empa u hloka liprotheine tse kae ka letsatsi? 'Me haeba u latela lijo tse thehiloeng khahlanong le limela, na u ka fumana tse lekaneng tsa limatlafatsi tsee tsa motheo?
Proteine Primer
Liprotheine ke limatlafatsi tse hlokahalang, 'me re hloka ho li fumana lijong letsatsi le leng le le leng hobane' mele ea rona ha e e boloke joalokaha e etsa mafura le lik'habohaedreite .
Liprotheine li sebelisetsoa ho haha le ho boloka mesifa, masapo le letlalo. E boetse e etsa li-enzyme tse laolang lik'hemik'hale tse etsang hore re lule re phela. Li-protein tse likete li sebetsa 'meleng ea rona letsatsi le leng le le leng, li entsoe ka liprotheine tse bitsoang amino acid. Amino e thusa 'mele ea rona hore e se ke ea etsoa e bitsoa amino acid e hlokahalang.
Re Lokela ho Fumana Liprotheine Tse Ngata Letsatsi le Leng le le Leng?
Kamano e akaretsang ea mekhatlo ea bophelo bo botle, ho akarelletsa le US Institute of Medicine, Health Canada le World Health Organization, ke hore liprotheine tsa letsatsi le letsatsi bakeng sa batho ba baholo li thehiloe boima ba 'mele. Li-protein ea tsona li fana ka tataiso ea lipalo: 0.8 g ea protheine ka kilogram ea boima ba 'mele ka letsatsi bakeng sa batho ba baholo ho feta lilemo tse 20. Ho ea ka foromo ena, motho ea boima ba lik'hilograma tse 150 o hloka ligrama tse 55 tsa protheine letsatsi ka leng:
0,8 g ya protheine x 68 kg (150 lb) = 55 g ea protheine ea letsatsi le letsatsi
Ho ea ka Carol Greenwood, Moprofesa Lefapheng la Litsebi tsa Phepo ea Lijo Univesithing ea Toronto, batho ba baholo ba ka holimo ho lilemo tse 20 ba lokela ho leka ho fumana pakeng tsa 60 le 70 g ya protheine letsatsi ka leng. Lefu la khoho le na le hoo e ka bang 30 g; senoelo sa halofo sa yogurt ea Greece e ka bang 15 g.
"Litlhahiso tsena li thehiloe ke mapolesa a keletso, a thehiloe ho saense ea morao tjena," o mpolella.
"Ka tloaelo, Amerika Leboea, batho ba ja lijo tse ngata tse nang le protheine 'me liprotheine li hloka mofuta oa ho itlhokomela. Esita le li-junki tsa lijo tse potlakileng li ka' na tsa se ke tsa ja hantle 'me li ka ja mafura a mangata, empa empa ka kakaretso li fumana liprotheine tse ngata. "
Mehloli e Molemohali
Mehloli ea lihlahisoa tsa liphoofolo tse kang litlhapi, likhoho le lebese hangata li fana ka li-amino acid tse hlokahalang. Lihlahisoa tsa limela tse kang linaoa le limela li atisa ho haelloa ke e le 'ngoe kapa tse ling tsa li-amino acid tse bohlokoa, kahoo ho fumana mefuta e mengata ea lijo tse nang le protheine tse kang raese le linaoa kapa limela le lijo-thollo ho feta mehloli ea liphoofolo.
"Feela joalokaha u sa lokela ho fumana phepo e nepahetseng ea lijo tse fokolang feela, ha ua lokela ho itšetleha ka mehloli e le 'ngoe feela kapa tse peli tsa protheine," e lemosa Greenwood. "Ja liphoofolo tse fapa-fapaneng le limela tse nang le liprotheine, 'me ho ntse ho le joalo, leka ho latela lijo tsa Mediterranean tse nang le litholoana le meroho."
Ke mang ea kotsing ea ho fumana liprotheine tse nyane?
Greenwood o lemosa hore ho na le lihlopha tse peli tsa batho ba baholo ba ka 'nang ba se ke ba fumana liprotheine tse lekaneng letsatsi ka leng: batho ba baholo ( haholo-holo ba ka holim'a lilemo tse 70 ), le dieters.
"Ho ne ho tloaelehile hore mokhoa oa .8 g / kg / letsatsi bakeng sa protheine ea letsatsi le letsatsi e eletsoa bakeng sa batho bohle ba baholo, empa lipatlisiso tsa morao-rao li bontša hore batho ba baholo - ba fetang lilemo tse 70 - ha ba sebetse hantle ha ba sebelisa protheine lijo tseo ba li jang.
Seo se bolela hore ba ka 'na ba se ke ba fumana ho lekaneng, le haeba ba ntse ba ja chelete e lekanang letsatsi le leng le le leng joalokaha ba ne ba etsa ha ba le monyenyane. "
Ha a re, ho hlophisa batho ba baholo ho feta lilemo tse 70 ho fetola lijo tsa bona ho fihlela ho ea ka karolelano ea 1 g / kg / letsatsi - e leng ho matlafatsa litlhoko tsa letsatsi le letsatsi tsa batho ba baholo ba limilione tse 150 ho isa ho 68 g 55 g.
Batho ba baholo ba nang le takatso e fokolang (le dieters e ikemiselitseng ho thibela lik'hilojule) ba lokela ho shebella liprotheine tsa bona, ho ea ka Greenwood. O re hang ha lik'hilojule tsa letsatsi le leng le le leng li e-tlase ka tlase ho 1200, ho bonolo ho fokotsa liprotheine tsa hau.
Ikokobetse le Protheine haeba u se u feta lilemo tse 70
Batho ba baholo ba bangata ba atisa ho ja liprotheine feela lijo tsa motšehare kapa lijo tsa motšehare, empa Greenwood e eletsa ho ba le protheine e itseng nakong ea lijo tsohle.
O re: "Hase tsela eo batho ba bangata ba hōlileng ba e jang. "Ba rata ho ba le sejo se monate le jeme bakeng sa lijo tsa hoseng, empa ke khopolo e ntle ho eketsa lehe kapa ka yogurt, ho fumana liprotheine nako le nako. Batho ba baholo ba lokela ho khutsufatsa fensetere ea nako pakeng tsa lijo tsa protheine ha li bapisoa le batho ba bacha . "
Na U ka Fumana Liprotheine Tse ngata?
Ho ea ka US Institute of Medicine, ha ho na moeli o ka holimo o sireletsehileng oa protheine o fumanoeng ho patlisiso; ke hore, ha ho tsejoe hore na protheine e ngata hakae. Leha ho le joalo, bo-rasaense bo-rasaense ba kang Greenwood ba hlokomelisa hore ho itšetleha haholo ka liprotheine lijong tsa hau - tse kang lijo tse fokolang lik'habohaedreite - li ka lebisa tlhokomelong ea lijo tse ling tse kang litholoana tse ntle le meroho, li-vithamine, liminerale le mafu a mang - ho lokisa limatlafatsi tse kang fiber tseo li nang le tsona.
Ho feta moo, o re, bothata e ka ba ntho e tlang le protheine.
"Mehloli ea liprotheine joaloka lijo tse phetoang hangata li na le lijalo tse ngata tsa sodium le tse khubelu hangata li na le mafura a mangata a mangata, ao ka bobeli a amanang le mafu a mangata a pelo le lefu la mokuli."
Qetellong, ho ja lijo tse nang le protheine ho amana le gout, mofuta o bohloko haholo oa ramatiki oo li-crystals tsa uric acid li kenngoa ka tsona manonyeletso.
Ntlha ea bohlokoa:
Ho fumana liprotheine tse lekaneng letsatsi ka leng ho ka u thusa ho boloka mesifa e boima, hape ho tla u tlohela u ikutloa u khotsofetse haholoanyane, kaha lijo tse ngata tsa protheine li atisa ho li feta ho feta tse nang le lik'habohaedreite tse phahameng. Menyetla ke leha ho le joalo, u se u ntse u fumana liprotheine tse lekaneng lijong tsa hao tsa letsatsi le letsatsi ntle le tlhokahalo ea lijo tse tlatsitsoeng kapa tse matlafetseng - ho sa tsotellehe lipolelo tsa ho rekisa tse khahlanong le tsona.
Lisebelisoa:
Campbell WW1, Johnson CA, McCabe GP, Carnell NS. "Protheine ea lijo e hlokahala ho batho ba baholo le ba baholo." Am J Lijoana tsa Mmele . 2008 Nov; 88 (5): 1322-9.
http://ajcn.nutrition.org/content/88/5/1322.full.pdf
Carol Greenwood, Moprofesa. Lefapha la Boitsebiso ba Mahlale, Univesithing ea Toronto. Puisano e entsoeng ka fono April 1, 2014.
Dietary Reference Intakes (DRIs): Li-Intakes tse khothalletsoang bakeng sa Batho, Macronutrients. Boto ea lijo le phepo e nepahetseng, Institute of Medicine, National Academies Guidelines.
http://www.dsld.nlm.nih.gov/dsld/docs/Dietary_Reference_Intakes_Recommended_Intakes_for_Individuals.pdf
Donald K Layman. Tataiso ea lijo e lokela ho bonahatsa litlhoko tse ncha mabapi le litlhoko tsa protheine tsa batho ba baholo. Metabel Metab (London) . 2009; 6:12.
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2666737/
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Imai, Eri; Hirose, Takuo; Asayama, Kei; Imai, Yutaka; Ohkubo, Takayoshi; Tsubota-Utsugi, Megumi, et al. "Tšenyo ea liphoofolo tsa liprotheine e kopantsoe le Matla a Phahameng a Phahameng a Batho ba Hōlileng: Thuto ea Ohasama." Journal ea American Geriatrics Society 03/2014, Buka ea 62, Khatiso ea 3, maq. 426 - 434.
John D Bosse le Brian M Dixon. Protheine ea lijo ho Weight Management: tlhahlobo ea ho hlahisa liprotheine e jala le ho fetola likhopolo. Metabel Metab (London) . 2012; 9: 81.
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3509388/
Liprotheine le li-amino acid tse hlokoang ke phepo ea batho. Tlaleho ea lipuisano tsa litsebi tsa FAO / WHO / UNU, tse hlophisitsoeng ke Mokhatlo oa Lefatše oa Bophelo, Mokhatlo oa Lijo le Temo oa Machaba a Kopaneng le Univesithi ea Machaba a Kopaneng. 2007.
http://www.who.int/nutrition/publications/nutrientrequirements/WHO_TRS_935/en/
Liprotheine Lijong. Litsi tsa Sechaba tsa US tsa Bophelo bo Botle ba Boitsebiso bo Botle.
https://medlineplus.gov/ency/article/002467.htm