Matšoao a Khaello ea Protheine ke Efe?

ProteinKe mohaho oa mesifa, letlalo, li-enzyme le lihomone. E phetha karolo ea bohlokoa liseleng tsohle tsa 'mele. Lijo tse ngata li na le protheine. Ka hona, khaello ea protheine ke ntho e sa tloaelehang. Matšoao a khaello ea protheine Tsena li kenyelletsa mathata a sebete a mafura, letlalo, moriri le manala, le ho ba kotsing ea tšoaetso.

Khaello ea protheine ke eng?

e matla ka ho fetisisa khaello ea protheine lefu la kwashiorkorke. Hangata e etsahala ho bana ba linaheng tse tsoelang pele moo tlala le khaello ea phepo e nepahetseng li atileng.

Khaello ea protheine e etsahala ha tšebeliso ea protheine e sitoa ho fihlela litlhoko tsa 'mele. Ho ja protheine e nyane haholo ho ka baka liphetoho tse bang teng ka nako e telele, joalo ka ho roala ha mesifa.

Ke eng e bakang khaello ea protheine?

Ha protheine e lekaneng e sa jeoe letsatsi le leng le le leng, bophelo bo botle bo qala ho senyeha. Lintho tse ka bakang khaello ea protheine li kenyelletsa:

• Ho ja lijo tsa vegan kapa tsa meroho.
• Ho ikoetlisa haholo.
• Ho ba le bothata ba ho monya protheine ka lebaka la mathata a mala.
• ho noa joala haholo
• Ho sebelisa lithethefatsi tse itseng tse ka sitisang ho monya.
• ho se je protheine e lekaneng

Matšoao a khaello ea protheine ke afe?

Khaello e ka baka matšoao ka nako e khutšoanyane le e telele. Matšoao a khaello ea protheine ka mokoa o latelang;

• Edema
• sebete se mafura
• Mathata a letlalo, moriri le manala
• Ho lahleheloa ke mesifa
• Kotsi ea ho robeha masapo
• ho hola ho bana
• Ho ba kotsing ea tšoaetso
• Likotsi tsa khafetsa le pholiso e thata ea maqeba
• takatso e matla ea lijo

Mafu a amanang le khaello ea protheine

Matšoao a khaello ea protheine Ha e qala ho hlaha, mathata a latelang a ka hlaha 'meleng:

• ho eketseha ha k'holeseterole
• ho tshoha le ho hloka botsitso
• ho se robale hantle
• moholi bokong popeho
• Ho ea ntloaneng kamehla ka lebaka la khase
• Ho nona boima ba 'mele
• ho ba le sefuba
• Ho se tloaelehe ha nako ea ho ilela khoeli
• Ho hloka moriri o monyenyane le o matla, lipekere le letlalo

Ke protheine e kae e lokelang ho jeoa?

Ha se litlhoko tsa motho e mong le e mong oa protheine tse tšoanang. E itšetlehile ka lintlha tse ngata tse kang boima ba 'mele, boima ba mesifa, mosebetsi oa' mele le lilemo.

Boima ba 'mele ke khetho ea bohlokoa ka ho fetisisa ea tlhokahalo ea protheine. Tekanyetso ea letsatsi le letsatsi e khothalletsoang ke 0,8 grams / kg. Bo-rasaense ba re sena se tla lekana batho ba bangata.

Sena se bolela hore motho e moholo ea boima ba lik'hilograma tse 75 o lokela ho fumana ligrama tse 66 tsa protheine ka letsatsi. Ho khothalletsoa ho ja protheine ea letsatsi le letsatsi ea 1.2-1.4 grams / kg bakeng sa ho haha ​​mesifa.

Joalo ka baatlelete, batho ba baholo ba baholo ba hloka protheine e phahameng. Batho ba hōlileng kapa ba phelang hantle 'meleng ba lokela ho ba le protheine ea letsatsi le letsatsi e fetang 0.8 grams ka kilogram ea boima ba' mele.

Phekolo ea khaello ea protheine

Khaello ea protheine, E ntlafala ka ho ja lijo tse nang le protheine e ngata. Ho ja mehloli ea liprotheine tsa limela le liphoofolo hammoho ke tsela e phetseng hantle ea ho fumana protheine e leka-lekaneng.

• Mehloli ea protheine ea meroho; linate le lipeo, tse kang linaoa, lialmonde, lipeo tsa folaxe, lipeo tsa chia le lipeo tsa hemp; lijo-thollo tse kang oats, buckwheat, quinoa. 
• Meroho e thusang ho eketsa tlhahiso ea protheine e kenyelletsa spinach, kale, broccoli, limela tsa Brussels le li-mushroom.
• Mehloli ea protheine ea liphoofolo; nama ea khomo, ea khoho, ea turkey le tlhapi. Tekanyo ea protheine ea lijo tse kang mahe le lebese e fumanoang liphoofolong tsena le eona e phahame.

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