Tlhaloso ea Seo, Lebaka le Hobane'ng ka Liprotheine
Ho na le likarolo tse 3 tse tloaelehileng tsa lijo: liprotheine, mafura le lik'habohaedreite . Sehlooho sena se bua ka protheine. Re tla bua ka hore na ke eng, ke hobane'ng ha u e hloka, ho e fumana joang, le hore na u hloka bokae e le hore u phele hantle.
Lebaka Leo re Hlokang Protheine
Pele re kena lintlheng tsa hore na liprotheine ke eng, a re susumelletsehe ka ho ananela hore na liprotheine li etsa eng. Mele ea rona e sebelisa protheine ho haha hoo e ka bang ntho e 'ngoe le e' ngoe.
Letlalo, moriri, mesifa, likarolo, esita le hemoglobin maling a hau e entsoe ka liprotheine. 'Me lethathamo le tsoela pele: Li-enzyme tse fokolang lijo le lik'hemik'hale tsa lik'hemik'hale' meleng ke liprotheine. Mokhoa oa rona oa ho itšireletsa mafung o itšetlehile ka liprotheine ho etsa li-antibodies. Limolek'hule tsa protheine li thusa ho fetisa melaetsa pakeng tsa li-neurotransmitters boko ba rona. 'Me lihomone tse ngata, tse akarelletsang insulin le metabolism e meng-e laolang lihomone, ke liprotheine hape.
Ke ipehela hore u nahana hore na protheine e hokae? Ntumelle ho eona . Empa pele re e-ea moo, re lokela ho nyenyefatsa saense ka seo protheine e hlileng e leng sona. Limolek'hule tsa protheine li entsoe ka limolek'hule tse nyenyane tse bitsoang amino acid. Ho na le li-amino acid tse mashome a mabeli tsa tlhaho. Mabitso a mang ao u ka a tsebang ke lysine, glutamine, le tryptophan. Ha u ja lijo tse nang le protheine, 'mele oa hao o pshatla liprotheine tseo' me o kopanya li-amino acid ho etsa liprotheine tseo o batlang ho li etsa.
'Mele oa motho o ka etsa motsoako o mong le o mong oa amino acid eo o e hlokang. Leha ho le joalo, li-amino acid tse robong li bitsoa amino acid e hlokahalang hobane li tlameha ho nkoa ka lijo. Ha lijo tse le 'ngoe li fana ka tse robong (e, e ne e le lilemo tse robeli) tsa bohlokoa tsa amino acid e bitsoa protheine e feletseng. Lijo tse ngata li na le likarolo tse ngata tsa amino acid le tse ling.
Tabeng eo, lijo li lokela ho kopanngoa ho fana ka li-amino acid tse robong. Ha lijo li e-ea hammoho ho etsa setšoantšo se feletseng sa protheine se bitsoa liprotheine tse amohelehang.
Mehloli ea Protheine
Batho ba bangata ba nahana ka nama ha ba nahana ka liprotheine. 'Me seo se nepahetse. Lijo tse tsoang liphoofolong tsa naha, litlhapi le linonyana kaofela ke lijo tse phahameng tsa protheine . Leha ho le joalo, linate, peo, linaoa le lihlahisoa tsa lebese li na le lijo tse phahameng tsa protheine hape. Le lijo tsohle tse kang raese e sootho , koro eohle, quinoa, harese le amaranth; 'me meroho e meng, joaloka li-avocado le limela, e ka ba mohloli o moholo oa liprotheine hape. Lijo, lebese le mahe ke liprotheine tse feletseng. Ho fumana protheine e feletseng, lijo tse ngata, linate, peo le meroho li lokela ho kopanngoa. Lero le linaoa kapa poone le linaoa ke mehlala e tummeng ea liprotheine tse amohelehang. Ke habohlokoa ho hlokomela hore ha ho hlokahale hore u fumane li-amino acid tse hlokahalang nakong ea lijo tse le 'ngoe. Li-amino acid ha li bolokoe ke 'mele empa li lula li fumaneha nako e telele e lekaneng hore li sebelisoe le ho kopantsoe ho pholletsa le letsatsi. Kaha ho na le mehloli e mengata ea liprotheine, ho ja lijo tse phetseng hantle le tse fapa-fapaneng hangata ho fana ka amino acid e lekaneng ho motho ea tloaelehileng-esita le haeba a ikoetlisa.
U na le liprotheine tse ngata hakae
Batho ba na le litlhoko tsa protheine tse fapaneng ho ea ka lilemo tsa bona, boholo ba bona, maemo a bona a mosebetsi le bophelo bo botle.
Leha ho le joalo, litlhoko tseo ha li phahame ebile ha li fapane haholo, joalo ka ha li-hype tse tloaelehileng tse pota-potileng liprotheine li ka etsa hore motho a lumele. USDA e khothalletsa li-ounces tse 5,5 tsa protheine bakeng sa basali ba lilemo li 19-30. Bakeng sa lihlopha tsohle tsa basali, ba khothaletsa li-ounces tse 5. Bakeng sa banna, li-ounces tse 6,5 tsa lilemo tsa 19-30, li-ounces tse 6 tsa lilemo tse 31-50, le li-ounces tse 5,5 tse fetang 51. li-ounces tse 5 li ka bang 142 dikgerama. Li-ounise tse 6 li lekana le ligrama tse 170.
Litsebi tse ling tsa phepo ea lijo le Mokhatlo oa Lefatše oa Bophelo (WHO) li lumela hore litekanyetso tsa USDA li phahame haholo. WHO e khothalletsa ligrama tse 8 tsa protheine bakeng sa li-lbs tse 20. bakeng sa batho ba baholo.
Ka litekanyetso tseo, mosali e moholo o boima ba lik'hilograma tse 130. e ne e tla hloka feela ligrama tse 52 tsa protheine - tlase ho halofo ea seo USDA e se hlalosang. Monna e motona oa li-lbs tse 180. o ne a tla hloka ligrama tse 72. Hape, ka tlase ho halofo. Ho se lumellane pakeng tsa USDA le WHO ho ka ba le likhatello tse khethehileng tsa thahasello lihlopheng tseo. Leha ho le joalo, motho a ka 'na a etsa qeto ea hore linomoro tsa USDA li le qetellong ea litekanyetso leha e le life tse utloahalang.
Joalokaha ho buuoa, USDA e fana ka litaelo tse latelang mabapi le hore na ho sebeletsa boholo bo lekana le ounce ea protheine: "Ka kakaretso, 1 e ngoe ea nama, likhoho kapa tlhapi, senoelo sa ¼ sa linaoa tse phehiloeng, lehe le le leng, 1ponepo ea 1 ea boea ba pereate kapa ½ ho lekaneng ha linate kapa peo ho ka nkoa e le 1 ounce e lekana le Protheine ea Lijo tsa Lijo. "
Protheine le ho ikoetlisa
Kaha liprotheine e le ntho ea mesifa, motho a ka 'na a nka hore ba ikoetlisang ba hloka liprotheine tse ngata, empa ha ho joalo. Ntlha ea pele, ke habohlokoa ho tseba hore protheine hase 'mele o khethiloeng ke' mele bakeng sa ho ikoetlisa-lik'habohaedreite ke. Liprotheine ke tsa bohlokoa ka mor'a ho ikoetlisa ho lokisa le ho haha mesifa. Empa ha e nke liprotheine tse ngata ho etsa joalo-e le ngoe kapa tse peli bakeng sa batho ba bangata ba ikoetlisang ka matla . Bakeng sa ba nang le koetliso e matla ea matla kapa baatlelete ba mamello, khothatso ke ka makhetlo a mabeli palo ea liprotheine tseo motho ea tloaelehileng a li hlokang. Bala ka protheine bakeng sa mohaho oa 'mele .
Protein Supplements
Tsela e 'ngoe ea ho fumana liprotheine lijong tsa hau ke ka li-supplement. Li-amino acid li ka fumanoa ka foromo ea lipilisi, ka bomong le ka ho kopanya liprotheine tse feletseng. Leha ho le joalo, tse ratoang haholo ke liprotheine tse nang le phofshoana tse nkiloeng ho tsoa mefuteng efe kapa efe ea lijo. Mafura a tsoang lebese a tsoang lebese a ratoa haholo, joalo ka soy protheine. Hape ho na le liprotheine tse phofshoana tse entsoeng ka raese, limela, esita le hemp. Batho ba bangata ba fumana liprotheine tse tlatsetsoang habonolo ho cheka le ho thabela liprotheine tsa phofo tse kopantsoeng hantle e le mokhoa oa ho fumana phepo ntle le bongata ka mpeng. Protein Shake Recipes
> Mehloli:
Haas, E. (1992) Ho phela hantle le phepo e nepahetseng. Berkley: Tsebo ea leholimo
Holford, P. (2004) Bibele e ncha e phelisang hantle. Berkley / Toronto: Crossing Press
Phepo e nepahetseng bakeng sa bohle: Protheine, CDC.gov
USDA, Tataiso ea Lijo bakeng sa Maamerika 2011
USDA SelectMyPlate.gov