John Myers
Liprotheine li fumaneha lijong tse ngata tsa liphoofolo le limela tse kang linaoa tse sephara. 'Mele ea rona e hloka protheine ea bohlokoa ho haha le ho boloka mesifa, har'a lintho tse ling.
Haufi le lik'habohaedreite le mafura, liprotheine - tse tsejoang hape e le liprotheine - ke e 'ngoe ea limatlafatsi tse tharo tse kholo tseo' mele o li hlokang. Protheine ea liphoofolo e fumanoa nameng, tlhapi, mahe le lebese, har’a lintho tse ling, e le protheine ea meroho peōng, li-mushroom, lijo-thollo, linate le linaoa tse kang lensisi, lierekisi kapa linaoa tse sephara. Ea morao-rao (e tsejoang hape e le linaoa tsa fava kapa linaoa tse sephara) hajoale e khutlela fesheneng hobane temo ea eona e tšoarella haholo: ha e hloke chefo e bolaeang likokoanyana ebile ha e na manyolo hobane e boloka naetrojene ho tsoa moeeng metsong ea eona.
Lijo tse leka-lekaneng li akaretsa litlhoko tsa protheine
Ka ho ja lijo tse leka-lekaneng, o ka fumana habonolo litekanyo tsa protheine tseo 'mele oa hau o li hlokang: ka tlase ho gram ka kilogram ea boima ba' mele le letsatsi. Protheine e etsa bonnete ba hore motho o na le maikutlo a satiety, athe lik'habohaedreite li etsa hore motho a ikutloe a lapile hape ka mor'a nako e khutšoanyane. Li-recipe tse nang le liprotheine tse ngata le lik'habohaedreite tse fokolang ka hona hangata li khothaletsoa bakeng sa ho theola boima ba 'mele.
Mesebetsi ea protheine 'meleng
'Meleng, liprotheine li ameha ho thehoeng ha mesifa le masapo, mohlala. Li boetse li tsamaisa lintho tsa bohlokoa. Liprotheine li etsoa ka seo ho thoeng ke li-amino acid, tse hokahantsoeng le ho menoa ka metsoako e se nang palo ho etsa limolek’hule tsa protheine. Liprotheine li bapala karolo ea bohlokoa libakeng tsena:
- ho tsamaisa mafura le oksijene
- ho nkela tshepe
- mosebetsi oa mesifa
- Tšireletso khahlanong le likokoana-hloko
- Tokiso ea lisele tse nang le bokooa
- Bophelo bo botle ba lipekere le moriri
- Tlhahiso ea lisele tse hokahaneng le lefufuru
Ke ligrama tse kae tsa protheine tseo 'mele oa hau o li hlokang letsatsi ka leng?
Tlhokahalo ea protheine hangata e ka koaheloa habonolo ka lijo tse leka-lekaneng - li-protein tse eketsehileng ha li hlokehe ho batho ba phetseng hantle. Letsatsi le leng le le leng, 'mele o hloka ho pota gram e le' ngoe ea protheine ka kilogram - ho latela boima bo tloaelehileng.
- Ka boima ba 'mele ba lik'hilograma tse 75, sena se lumellana le tlhokahalo ea protheine e ka bang ligrama tse 75 bakeng sa motho ea boima bo tloaelehileng (bolelele ba limithara tse 1.80).
- Batho ba hōlileng le ba kulang ba hloka 1.2 ho 1.5 dikgerama tsa protheine ka kilogram ea boima ba 'mele ho boloka ho tsamaea le ho sebetsa ha mesifa ea bona.
- Lichelete tse phahameng hanyane li sebetsa ho baatlelete ba tlholisano le bakhachane.
- Haeba u le boima bo feteletseng (lik'hilograma tse 75 le bolelele ba limithara tse 1.65 feela), ligrama tse 65 tsa protheine li lekane.
Khaello ea protheine botsofaling
Haeba u sa sisinyehe, ha u lape - 'me ho ja u le mong ha ho monate. Batho ba bangata ba hōlileng ka ho khetheha ba ba le khaello ea protheine habonolo le ho lahleheloa ke mesifa ho sa hlokomelehe. Hobane ha 'mele o e-na le protheine e nyenyane haholo, o fetohela phepelong ea tšohanyetso ebe o fumana li-amino acid tse sieo mesifang, tseo ka puo ea tšoantšetso o li silang. Ka hona, tahlehelo ea mesifa ke phello e tloaelehileng ea khaello ea protheine. Ba amehileng ba hlokofatsoa ke mokhathala le ho hloka koloi, ho senyeha ha mesifa ho boetse ho bonahala ka bohloko ha ba lutse hobane mesifa ea marako e haelloa ke mosamo.
Ho hloka takatso ea lijo le bothata ba ho hlafuna ho ka baka khaello ea protheine, empa tšilo ea lijo e boetse e fetoha le lilemo: tlhahiso ea asiti ea gastric ea fokotseha, 'me ho monya ha limatlafatsi ka maleng ho fetoha ho se sebetse hantle. Mekhoa ea ho ruruha 'meleng e boetse e eketsa tlhokahalo ea protheine. Sena sohle se bontša hore khaello ea protheine e hlile e le bothata botsofaling - hoo e ka bang motho a le mong ho ba bararo ba baholo baa ameha. Lijo tsa tlatsetso tse nang le protheine tse ngata ka mokhoa o bitsoang lino tsa astronaut li ka thusa.
Liprotheine tse teng lijong
Ha e le hantle, lijo tse hlokahalang tsa protheine ha lia lokela ho jeoa ka nako e le 'ngoe, empa li abuoe letsatsi lohle. Haeba u hopola litekanyetso tse 'maloa tsa tataiso, ha ho thata ho hang ho hakanya boleng ba protheine ea lijo.
