Liprotheine tsa Nutrition Facts
Protheine ke e 'ngoe ea metsoako ea motheo ea' mele oa motho, e etsang hoo e ka bang karolo ea 16 lekholong ea boima ba 'mele ea rona. Moriri, moriri, letlalo le liphatsa tse nyenyane li na le liprotheine. Ho phaella moo, liprotheine li phetha karolo ea bohlokoa liseleng tsohle le boholo ba metsi a 'mele ea rona. Lik'hemik'hale tsa hau tse ngata tsa bohlokoa tse kang li-enzyme, lihomone, li-neurotransmitters, esita le DNA li na le liprotheine.
Le hoja 'mele oa motho o le motle oa "ho tsosolosa" protheine, o sebelisa protheine nako le nako, kahoo ke habohlokoa hore u tsoele pele ho e nkela sebaka.
Lijo tsa Lijo tsa Protheine
Liprotheine li fumanoa mehloli ea limela le liphoofolo tsa lijo. Mehloli ea liphoofolo, e kang nama ea khomo, likhoho, nama ea nama ea kolobe, tlhapi le papali ea naha e phahameng liprotheine. Ho joalo le ka lisekisi, li-bacon le lijo tse monate. Mefuta e meholo ea limela e kenyelletsa linate le lipeo, ka lichelete tse nyane.
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Lijo tsa meroho le liprotheine tse se nang Vegetarian Mohloli: Ke phapang efe?
Liprotheine tsohle li entsoe ka li-unit tse nyenyane tse bitsoang amino acid . 'Mele ea rona e ka hlahisa boholo ba li-amino acid tse hlokahalang, empa tse robong tsa tsona li lokela ho tsoa lijong tsa rona. Liprotheine tsa liphoofolo tse kang nama, mahe le lihlahisoa tsa lebese li na le li-amino acid tse hlokahalang e le hore li tsejoe e le liprotheine tse feletseng.
Liprotheine tsa limela li boetse li entsoe ka amino acid, empa ke ntho e sa tloaelehang bakeng sa protheine ea limela hore e be le li-amino acid tse bohlokoa, kahoo li bitsoa liprotheine tse sa phethehang.
Batho ba jang liprotheine tsa liphoofolo ha ho hlokahale hore ba tšoenyehe ka hore na ba fumane li-amino acid tse hlokahalang hafeela ba ja protheine e lekaneng letsatsi le leng le le leng.
Li-Vegetarians tse jang mahe kapa lihlahisoa tsa lebese ha li na ho hongata ho tšoenyeha ka tsona. Li-vegans, tse jang lijo tse thehiloeng limela feela, li ka 'na tsa tlameha ho ela hloko mehloli ea tsona ea liprotheine e le ho etsa bonnete ba hore li fumana amino acid e lekaneng letsatsi le leng le le leng. Sena se ka etsoa ka ho ja liprotheine tse nang le likokoanyana tse kang soya, quinoa, kapa chia , tse leng liprotheine tse feletseng, kapa ho ja liprotheine tse tlatsanang letsatsi le leng le le leng.
Liprotheine Tse Phelisang ke Eng?
Li-proteine tse tlatsitseng ke liprotheine tsa dimela tseo ha li kopantsoe li fana ka li-amino acid tse hlokahalang. Ka mohlala, lijo-thollo le mefuta e mengata li tlatsetsa hobane lijo tse nang le amino e ngata haholo ke lysine empa li na le tryptophan e ngata, methionine le cysteine. Li-legumes, ka lehlakoreng le leng, li phahame ka lysine empa li le tlase ho tse ling tsa amino acid.
Limela le limela li tlatsana 'me ha u li ja ka bobeli, li-vegane li ka fumana li-amino acid tsohle tseo li li hlokang. Linate kapa lipeo le li-legume le tsona li na le liprotheine tse tlatsanang. Liprotheine tsena ha li hloke hore li jeoe ka nako e tšoanang, ka nako e itseng feela letsatsing leo.
Melemo ea bophelo bo botle ba protheine
Ka kakaretso, ho ja lijo tse nang le protheine tse fanang ka lihlahisoa tse ngata 'mele oa hao o hloka ho boloka lisele, litho le mesebetsi eohle e boletsoeng pejana. Ho ja liprotheine ho ka boela ha u thusa ho laola boima ba hao hobane ho nka nako e telele hore u je lijo tse nang le protheine e le hore u ka ikutloa u phetse nako e telele (e-ba bonnete ba hore u shebile lik'halori tsa hau hape).
Lijo tse ling tsa protheine li na le melemo e meng ea bophelo bo botle e itšetlehile ka lintho tse ling Litlhapi, tse kang saalmon, tuna, herring, le trout, li na le protheine e phahameng le li-omega-3 fatty acid tse bohlokoa bakeng sa bophelo bo botle. Li-legumes li na le liprotheine haholo 'me li na le li-fiber tse ngata' me li na le limela tsa phytochemicals tse nang le melemo ea bophelo bo botle.
Likotsi tsa ho haelloa ke protheine
Ho fapana le mafura le glucose, 'mele ea rona ha e na matla a ho boloka protheine. Haeba re ne re ka khaotsa ho ja protheine, 'mele ea rona e ne e tla qala ho senya mesifa bakeng sa litlhoko tsa eona. Ho haelloa ke protheine ha ho bonolo linaheng tse tsoetseng pele, leha ho le joalo ho ka etsahala haeba motho e mong a sa je lijo tse lekaneng letsatsi ka leng.
Kotsi ea ho ja liprotheine tse ngata haholo
Ena ke taba ea bohlokoa ho batho ba lijong tse phahameng ho feta li tloaelehileng. Ha ho hlahlojoa lipatlisiso, National Academy of Sciences e tlalehile hore kotsi feela e tsebahalang e tsoang lijong tse phahameng tsa protheine ke ea batho ba nang le lefu la liphio. Ka mor'a ho ithuta ka hloko, ba khothalletsa hore karolo ea 10 ho karolo ea 35 lekholong ea lik'hilojule tsa letsatsi le letsatsi e tsoa liprotheine. Li boetse li bontša hore liprotheine tse eketsehileng li ka thusa ho phekola botenya. Hape ho na le bopaki bo bongata ba hore protheine e eketsehileng e ka thusa ho thibela lefu la ho fokola ha masapo .
Leha ho le joalo, ho ja liprotheine tse ngata ho ka etsa hore motho a felloe ke metsi 'meleng , esita le ho baatlelete ba phahameng. Kahoo haeba u latela liprotheine tse phahameng, ho bohlokoa ho noa metsi a mangata.
Liprotheine tse eketsehileng li ka senyeha hore e be tsoekere ka mokhoa o bitsoang gluconeogenesis . Lijong tse tlaase tsa carb, sena se etsahala ka ho tsoelang pele. Melemo e 'ngoe ea ho fumana tsoekere ho tsoa ho protheine ke hore e kenella ka mali ka butle haholo, kahoo ha e baketse tsoekere e potlakileng ea mali . Leha ho le joalo, batho ba bang ba nang le lefu la tsoekere ba fumana hore liprotheine tse ngata li baka tsoekere e feteletseng ea mali, 'me ka nako e' ngoe likoloi tse tlaase li fumana hore ha nako e ntse e tsoela pele ba phela hantle ka ho ja liprotheine tse fokolang ho feta ho ja liprotheine tse ngata.
U na le Protheine E kae?
Liprotheine li hloka ho itšetlehile ka lilemo, boholo, le boemo ba mosebetsi. Mokhoa o tloaelehileng o sebelisoang ke litsebi tsa phepo ea lijo ho lekanya bonyane bo hlokahalang ba protheine letsatsi le leng le le leng ke ho atisa boima ba 'mele ka lik'hilogramme ka 0,8, kapa boima ba lik'hilograma ka 0.37. Ena ke palo ea dikgerama tsa protheine tse lokelang ho ba bonyane letsatsi le leng le le leng.
Ho ea ka mokhoa ona, motho ea boima ba lik'hilograma tse 150 o lokela ho ja hoo e ka bang ligrama tse 55 tsa protheine ka letsatsi, motho ea limilione tse 200 o lokela ho fumana ligrama tse 74, 'me motho ea limilione tse 250 o lokela ho ja ligrama tse 92.
Tsela e bonolo ea ho ahlola liprotheine e hloka: ounce likaroloana.
USDA e na le likhothatso tse amohelehang tsa liprotheine tse thehiloeng ho 'ounce likaroloana' tse ka 'nang tsa nolofalloa ho li utloisisa. Litlhahiso tsena li entsoe ka lilemo tsa botona kapa tsa botona le botšehali 'me li ntle bakeng sa batho ba sebetsang ka mokhoa o itekanetseng:
- Bana ba lilemo li 2 ho isa ho tse tharo: 2 ounce likaroloana ka letsatsi
- Bana ba lilemo li 4 ho isa ho tse 8: 4 ounce likaroloana ka letsatsi
- Bana ba lilemo li 9 ho isa ho tse 13: li-ounce tse 5 tsa motlakase ka letsatsi
- Banana ba lilemo li 14 ho isa ho tse 18: li-ounce tse 5 tsa motlakase ka letsatsi
- Bashanyana ba lilemo li 14 ho isa ho tse 18: li-ounce tse 6 ka letsatsi
- Basali ba lilemo li 19 ho isa ho tse 30: 5 1/2 ounce likaroloana ka letsatsi
- Basali ba lilemo li 31 ho feta ho feta: li-ounce tse 5 tse lekana le letsatsi ka letsatsi
- Banna ba lilemo li 19 ho isa ho tse 30: 6 1/2 ounce likaroloana ka letsatsi
- Banna ba lilemo li 31 ho isa ho tse 50: li-ounce tse 6 ka letsatsi
- Banna ba lilemo li mashome a mahlano le metso e mehlano: ounane o lekanang le halofo ea 1/2 ka letsatsi
Ke eng e lekantsoang ka nako e lekanang le e lekanang?
Palo ea protheine e fapana le lijo ho ea ho lijo, ka hona, le chate e lekaneng ho u thusa hore u tsebe hore na ho lekana le ounce e lekanang le protheine. Lijo tsena ke tsona tse ka sehloohong tsa sehlopha sa USDA sa SelectMyPlate protheine:
- Ngoe ea nama, likhoho, litlhapi kapa papali
- 1/4 senoelo se phehoang limela
- 1 lehe
- 1ponepo ea 1 ea boea ba linate,
- 1/2 ounce ea linate (ntle le khetla)
- 1/2 ounce ea peo
Lijo tse ling tse kang lebese, chisi, lijo-thollo esita le li-veggies li na le liprotheine tse fokolang.
Na libapali li hloka Protheine e Eketsehileng?
E. Batho ba nang le boikoetliso ba mamello (joalo ka ho sebetsa ka nako e telele) kapa boikoetliso bo boima (joaloka mohaho oa 'mele) ba ka rua molemo liprotheine tse eketsehileng lijong tsa bona. Khothalletso ea morao-rao ke hore baatlelete bana ba je ligrama tse 1,2 ho isa ho 1,7 ka letsatsi bakeng sa kilogram ka 'ngoe ea boima ba' mele.
Empa ho thoe'ng haeba u le moatlelete ea sa tloaelehang kapa u leka feela ho haha mesifa e ngata? U ka 'na ua hloka liprotheine tse seng kae feela lijong tsa hau. Sebetsa le ngaka ea hau kapa setsebi sa lijo tsa lefutso ho thusa ho fumana chelete e nepahetseng bakeng sa hau.
Na Basali ba Bang ba hloka Protheine e Eketsehileng?
E. Setsi sa Meriana se khothalletsa hore bonyane liprotheine tse sebelisoang bakeng sa bakhachane li be ligrama tse 10 ka letsatsi ho feta tloaelo, le hoja sena se sa bohlokoa haholo halofo ea pele ea bokhachane.
Na Protheine ea Intake e ke ke ea e-ba Percentage ea Kakaretso ea Li-Calorie?
Mananeo a seng makae le litsebi tsa phepo ea phepo ea phepo ea lik'hilojule, hangata li le karolo ea 10 lekholong ho ea ho karolo ea 20 lekholong, e le tsela ea ho bona hore na motho o hloka lijo tse kae letsatsi ka letsatsi. Ena ke tekanyo e boima ea liprotheine tse fokolang tsa motho. E sebetsa hobane ka tloaelo, batho ba bangata le ba mafolofolo ba hloka lik'hilojule tse ngata, kahoo li-calories tse ngata tseo ba li hlokang, li na le protheine e eketsehileng eo ba tla e fumana.
Moo ho oelang teng ke ha batho ba ja lijo tse nang le lik'hilojule tse tlaase ka lebaka leha e le lefe, tsebang kapa che. Batho ba kulang kapa ba fokolang, ka mohlala, ha ba hloke liprotheine tse fokolang hobane feela ba ja lik'hilojule tse fokolang, kahoo mang kapa mang ea fokolang lijo ha a lokela ho tsamaea ka "karolo ea lik'hilojule" mokhoa oa ho bala liprotheine.
Ho kopanya liprotheine le lijo tsa hau
Lijo tse nang le liprotheine tse ngata li ka ba tsa bophelo bo botle kapa li ka jara lik'hilojule, mafura, sodium kapa esita le tse patehileng li kentse tsoekere. Litlhahiso tse fokolang ke tsa hore u fumane liprotheine tse lekaneng ho kena letsatsing la hau ntle le ho senya lijo tsa hau:
- Sebeletsa mahe a pholileng le spinach bakeng sa lijo tsa hoseng.
- Khetha bacon ea turkey kapa manoso a fatše mafura. Ho molemo le ho feta, batla marina o nang le sodium e fokotsehileng.
- Eketsa lipeo kapa linate tse khakiloeng ho salate e tala kapa ka holim'a sejana sa veggie
- Ho noa li-almond tse seng kae le monokotsoai kapa liapole tse nyenyane ho isa bohareng.
- Reka ho khaola ha nama 'me u qobe lisekere tse boima haholo tse ka eketsang lik'hilojule tse eketsehileng. Sebeletsa nama ea hau ka litlolo tse ngata tse tala le tse mebala-bala.
- Ja litlhapi tse ngata, empa u qobe ho tšoasa litlhapi. Khetha tlhapi kapa u poke litlhapi ho e-na le hoo.
- Sebeletsa khoho e halikiloeng kapa e halikiloeng ho e-na le khōho e halikiloeng.
- Etsa mofuthu ka likotoana tsa likhoho le li-veggies tse ncha.
Lisebelisoa:
Tlhahiso ea Lintho Tse Nang le Matla a Matla, Li-Carbohydrate, Li-Fiber, Li-Fat, Li-Acat Acids, Cholesterol, Liprotheine le Amino Acids (Macronutrients) (2005), Boto ea Lijo le Lijo, National Academy of Sciences.
Lemon, PWR. (1996). "Na ho na le liprotheine tse eketsehileng tsa lijo tse hlokahalang kapa tse molemo bakeng sa batho ba nang le bophelo bo botle?" Tlhahlobo ea phepo e nepahetseng 54: S169-S175.
Netefatsi Nakong ea Bokhachane: Karolo ea II. Institute of Medicine. (1990)
Lekala la United States la Temo. "Bohle ka Lihlopha tsa Lijo tsa Protheine." Https://www.choosemyplate.gov/protein-foods