Mefuta e ntle ea liprotheine bakeng sa ho haha mesifa
Na u ferekanngoa ka hore na u na le protheine e kae? Baatlelete ba bangata le li-exercisers ba nahana hore ba lokela ho eketsa matla a tsona a liprotheine ho ba thusa hore ba fokolise boima ba 'mele kapa ba be le mesifa e eketsehileng. Kaha mesifa e entsoe ka liprotheine, hoa utloahala hore ho ja liprotheine tse ngata ho ka u thusa ho haha mesifa e ngata. Leha ho le joalo, ba boholong bophelo bo botle le ba nang le matla a bophelo bo botle ba re ha ho joalo kamehla.
Ithute hore na u na le protheine e kae letsatsi le leng le le leng.
Ho fumana mofuta o nepahetseng oa protheine
Liprotheine ke tsona motheo oa 'mele oa motho. Li entsoe ka amino acid 'me li hloka ho haha mesifa, mali, letlalo, moriri, lipekere, le litho tsa ka hare. Haufi le metsi, protheine ke ntho e ngata ka ho fetisisa 'meleng ,' me bongata ba eona e hlile e le mesifa ea masapo.
Lijo tse nang le li-amino acid tse hlokahalang li bitsoa liprotheine tse feletseng. Lijo tsena li akarelletsa nama ea khomo, khoho, tlhapi, mahe, lebese le hoo e batlang e le ntho e 'ngoe le e' ngoe e fumanoang liphoofolong.
Liprotheine tse sa phethehang ha li na li-amino acid tse hlokahalang 'me ka kakaretso li kenyelletsa meroho, litholoana, lijo-thollo, peō le linate. Haeba u motala oa limela , sena ha se bolele hore u ke ke ua fumana protheine e feletseng. Ka tlaase ke chate e thathamisang liprotheine tse ling tse sa phethehang. Ho fumana li-amino acid tsohle tsa bohlokoa, khetha feela lijo tse tsoang mefuteng e 'meli kapa ho feta.
| Lihlahisoa | Limela | Peō le linate | Meroho |
| Harese | Linaoa | Peo ea Sesame | Leafy meroho |
| Lijo Tsa Mahobe | Lentils | Peō ea soneblomo | Broccoli |
| Li-oats | Lierekisi | Li-walnuts | |
| Rice | Mekhabiso | Lihlahisoa | |
| Paseka | Soy lihlahisoa (tofu) | Linate tse ling | |
| Lijo tsohle tsa lijo-thollo |
Litsebi tse ngata li lumela hore boholo ba batho ba fumana liprotheine tse ngata ho feta letsatsi le leng le le leng. Ha e le hantle, ba bang ba lumela hore lijo tse tloaelehileng tsa Amerika li ja hoo e ka bang karolo ea 50 lekholong ho feta chelete e khothalletsoang letsatsi le leng le le leng, e leng mefuta e ka bang 40 ho isa ho 70 letsatsi le leng le le leng ho itšetlehile ka boemo ba hao ba tekano, lilemo, le boemo ba bophelo bo botle.
Leha ho le joalo, haeba u ikoetlisa, leha ho le joalo, liprotheine tsa hau li ka 'na tsa eketseha ho tloha ha koetliso ea ho hanyetsa le ho sebetsa ka mamello ho ka senya mapolesa a mesifa ka potlako. Tataiso e akaretsang ea baatlelete ba mamello le matla a tsoang ho American Dietetic Association le American College ea Meriana ea Meriana e fana ka maikutlo a ho ja lijo tse pakeng tsa 1.2 le 1,7 liprotheine ka kilogram ea boima ba 'mele bakeng sa tshebetso e ntle le bophelo bo botle.
Haeba u leka ho haha mesifa e ngata, u ka 'na ua nahana hore u hloka liprotheine tse ngata, empa mohlomong ha ho joalo. Ho na le bopaki ba hore litho tsa 'mele, tse kang li-exercisers kapa liatlelete, li hloka liprotheine tse ngata empa hore ho feta chelete e peli e khothalletsoang letsatsi le leng le le leng e ke ke ea u thusa ho haha mesifa e ngata .
Ha e le hantle, ha u ikoetlisa haholoanyane, liprotheine tsa hau li tla feta. Leha ho le joalo, ho e fetisetsa hōle, ka mohlala, ho feta ho belaella hore liprotheine tsa hau li ja, ha ho joalo ho tla u thusa ho haha mesifa e ngata.
Mokhoa oa ho Bala Lithapelo tsa hau tsa protheine
Sebelisa mehato ena ho fumana liprotheine tsa hau li hloka ligrama (g)
- Boima ba lik'hilograma tse arotsoeng ke 2.2 = boima ba lik'hilogram (kg)
- Boima ba lik'hilograma tse 0,8 = protheine ea gramme ka letsatsi moeli o fokolang
- Boima ba lik'hilograma x 1.7 = protheine ea gramme ka letsatsi moeli o ka holimo
Sebelisa nomoro ea moeli o tlase haeba u phela hantle 'me u lula fatše (ke, 0.8).
Sebelisa nomoro e phahameng (pakeng tsa 1.2 le 1.7) haeba u le tlas'a khatello ea kelello, moimana, u hlaphoheloa ho tloha ho kula, kapa haeba u ameha ka boikoetliso bo tebileng le bo boima ba ho ikoetlisa.
Mohlala:
154-lik'hilograma (lb) e motona ea tloaelehileng ea ho ikoetlisa le litebelisoa tsa ho phahamisa lintho
- 154 lb / 2.2 = 70 lik'hilograma
- 70 lik'hilograma x 1.5 = 105 dikgerama ka letsatsi ka letsatsi
Ho lekanya liprotheine e le karolo ea Total Calories
Tsela e 'ngoe ea ho bala hore na liprotheine tse ngata tseo u li hlokang ke ho sebelisa khalori ea letsatsi le letsatsi le karolo ea lik'hilojule tse tla tsoa liprotheine. Ho etsa sena, o tla hloka ho tseba hore na 'mele oa hau e hloka bokae letsatsi le leng le le leng. Ntlha ea pele, fumana hore na tekanyetso ea metallo ea hau ea motsoako (BMR) ke eng ka ho sebelisa k'hamphani ea BMR.
Ka mor'a moo, bala hore na ke lik'hilojule tse kae tseo u li chesang ka letsatsi le leng le le leng mme u eketsa palo eo ho BMR ea hau. Sena se u fa tekanyo ea hore na ke lik'hilojule tse kae tseo u li hlokang ho boloka boima ba hao ba hona joale.
Ka mor'a hore u fumane lik'hilojule tsa hao tsa tlhokomelo, latela hore na karolo ea lijo tsa hau e tla tsoa liprotheine. Palo eo u e khethang e tla thehiloe ho lipakane tsa hau, boemo ba 'mele oa hao, botsofali, mofuta oa' mele, le tekanyo ea metabolism.
Boholo ba litsebi li khothaletsa hore karolo ea 15 lekholong ea 30 lekholong ea hau ea liprotheine e be teng kae kapa kae. Ha o entse qeto ea palo ea hau ea protheine eo ue ratang, atisa karolo eo ka palo ea lik'hilojule tsa letsatsi.
Mohlala:
Bakeng sa basali ba lik'hilograma tse 140, khalori e na le lik'hilojule tse 1800, karolo ea 20 lekholong ea protheine:
- 1800 x 0.20 = lik'hilojule tse 360 ho tloha ho protheine
- Ho tloha ho 1 gram ea protheine = 4 lik'hilojule, arola liprotheine tsa lik'homik'hale ka 4
- 360/4 = 90 dikgerama tsa protheine ka letsatsi
Lentsoe le Tsoang ho
Ho sa tsotellehe hore na litekanyetso tsa hau li hokae, hopola hore ha ho na lijo tsa boselamose kapa li-supplement tse ka kenang koetliso e nepahetseng le lijo tse nepahetseng . Motheo oa lenaneo leha e le lefe, ebang sepheo sa hao ke ho theola boima ba 'mele kapa ho fumana mesifa , ke motsoako oa matla a koetliso , boikoetliso ba cardio, le phepo e nepahetseng e kenyelletsang carbs, le tekanyo ea protheine le mafura.
> Mehloli:
> Jäger R, Kerksick CM, Campbell BI, le al. Mokhatlo oa Machaba oa Lipapali Lithofatsong Sebaka sa boemo: liprotheine le boikoetliso. Leqephe la Mokhatlo oa Machaba oa Lipapali Lithethefatsi . 2017; 14 (1). le: 10.1186 / s12970-017-0177-8.
> Liprotheine le Bophelo ba Pelo. Mokhatlo oa American Heart. https://healthyforgood.heart.org/Eat-smart/Articles/Protein-and-Heart-Health#.V84M4pgrLIU.
> Rodriguez NR, DiMarco NM, Langley S. Sebaka sa American Dietetic Association, Dietitians tsa Canada, le American College of Meriana ea Meriana: Phepo e nepahetseng le Thabiso ea Lipapali. J Ke lijo tsa Assoc. 2009 Mar; 109 (3): 509-27.