Ho bohlokoa hore re je protheine e lekaneng letsatsi ka leng ho koahela litlhoko tsa 'mele ea rona. Ho na le litsela tse peli tsa ho bala liprotheine tsa motho. Palo e nyenyane ea protheine ea letsatsi le letsatsi e khothalletsoa ke .37 grama ka pili ea boima ba 'mele (kapa .8 dikgerama ka kilogram ea boima ba' mele). Leha ho le joalo, litlhoko tsa hau tsa botho li ka 'na tsa fapana ho latela lintho tse ngata tse kenyeletsang lilemo tsa hau, boemo ba mosebetsi, le lipakane tsa ho lahleheloa ke boima, a re qaleng habonolo.
Mokhoa ona oa pele oa ho bala liprotheine tsa hau o hloka feela ka theko ea boima ba hau.
Chate e ka tlaase e bontša bonyane ba protheine eo ue hlokang ho thehiloe ho ligrama tse 37 ka likhaima tseo United States Institute of Medicine e li khothalletsang. Libapali le li-exercising tse matla li ka 'na tsa e-ba tse peli habeli, kahoo li kenyelelitsoe chate.
Na ho na le Palo e kholo ea Protheine?
Boholo ha bo kenyelletsoe ka chate hobane li-maximums tse khothalletsoang li atisa ho baloa ka karolo ea lik'hilojule tse jeoang le moeli o ka holimo oa 35%. Hona e ka ba ligrama tse 170 bakeng sa motho ea ntseng a nka lik'hilojule tse 2000 ka letsatsi haeba a sa lahleheloe ke boima (batho ba fokolang lijo ha ba lokela ho tsamaea ka peresente). Ha e le hantle, hangata batho ba lokela ho tšoenyeha ka sena se seholo joalokaha ho boletsoe khafetsa hore ka tlhaho batho ba tla ema pele ho ntlha ena. 'Mele feela ha o "batle" litekanyo tse phahameng tsa protheine nakong ea lijo,' me batho ba qala ho ikutloa ba kula (kapa bonyane ba tšoeroe ke liprotheine) pele ba e-ba le bongata haholo.
Ho na le lichate tse peli mona-haeba u itšireletsa ka lik'hilograma, phallela fatše ho ea chate e latelang.
| Boima ba lbs. | Minimum Protein | Baatlelete ba fokolang |
|---|---|---|
| 100 | Ligrama tse 37 | 74 dikgerama |
| 110 | 40 dikgerama | Ligrama tse 80 |
| 120 | Ligrama tse 44 | Ligrama tse 88 |
| 130 | Ligrama tse 47 | 94 grams |
| 140 | Ligrama tse 51 | Ligrama tse 102 |
| 150 | 55 dikgerama | 110 dikgerama |
| 160 | 58 grams | Ligrama tse 116 |
| 170 | 62 dikgerama | 124 dikgerama |
| 180 | 65 grams | 130 dikgerama |
| 190 | Ligrama tse 69 | 138 dikgerama |
| 200 | 72 grams | 144 dikgerama |
| 210 | Ligrama tse 76 | 152 dikgerama |
| 220 | Ligrama tse 80 | Ligrama tse 160 |
| 230 | 84 dikgerama | Ligrama tse 168 |
| 240 | 87 dikgerama | 174 dikgerama |
| 250 | Ligrama tse 91 | 182 dikgerama |
| 260 | 95 dikgerama | 190 dikgerama |
| 270 | 98 dikgerama | Ligrama tse 196 |
| 280 | Ligrama tse 102 | 204 dikgerama |
| 290 | 105 dikgerama | Ligrama tse 210 |
| 300 | 109 grams | 218 dikgerama |
| Boima ba lik'hilograma. | Minimum Protein | Baatlelete ba fokolang |
|---|---|---|
| 50 | 40 dikgerama | Ligrama tse 80 |
| 60 | Ligrama tse 48 | 96 grams |
| 70 | Ligrama tse 56 | 112 grams |
| 80 | 64 grams | 128 grams |
| 90 | 72 grams | 144 dikgerama |
| 100 | Ligrama tse 80 | Ligrama tse 160 |
| 110 | Ligrama tse 88 | Ligrama tse 176 |
| 120 | 96 grams | 192 dikgerama |
| 130 | 104 dikgerama | 208 dikgerama |
| 140 | 112 grams | Ligrama tse 224 |
Mokhoa o motle oa 'Mele oa' Mele
Ho na le mokhoa o mong oa ho tseba hore na o na le protheine e kae, ho itšetlehile ka hore na 'mele oa hau o boima hakae le boemo ba mosebetsi ke ofe. Litsebi tse ling li nahana hore ena ke mokhoa o nepahetseng haholoanyane ho tloha ha boima ba 'mele (e leng karolo ea' mele ea rona e seng mafura) ho hloka liprotheine tse ngata bakeng sa tlhokomelo ho feta mafura a mafura le kamoo re sebetsang kateng hape.
Kamoo U ka Fumanang Protheine eo U e Hlokang
Lijo tse ngata li na le protheine. Tse ling tsa lisebelisoa ho u thusa ho ja protheine e lekaneng bakeng sa 'mele oa hau:
- Lethathamo la Lijo tse phahameng tsa Protheine , tse nang le liprotheine tse thathamisitsoeng
- Liprotheine tse fokolang ka tlaase ho Fate e Natefalitsoeng
- Lihlahisoa tsa protheine tse nyenyane tsa Carb
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.