Lijo tse nang le Protheine - Protheine ke Eng? Litlhoko tsa Protheine tsa Letsatsi le Letsatsi

Re arola limatlafatsi ka macronutrients le micronutrients. Limatlafatsi ke livithamine le liminerale tseo re li fumanang lijong. Limatlafatsi tse kholo ke liprotheine, lik'habohaedreite le mafura. Protheine ke e 'ngoe ea li-macronutrients. Lijo tse nang le protheine ke mehloli ea limela le liphoofolo tse kang nama e khubelu, khoho, turkey, lijo tsa leoatleng, tlhapi, lebese, lierekisi, broccoli, peo ea chia, peo ea folaxe, lentile, chisi, peo ea mokopu, walnuts, yoghurt, oats, harese le quinoa. . 

Metsoako ea tlhaho e entsoeng ka lebaka la li-amino acid tse hokahanang hammoho liketane li bitsoa liprotheine. Liprotheine li entsoe ka makholo a li-amino acid tse kopantsoeng hammoho ka liketane tse telele. Ho na le mefuta e 20 e fapaneng ea li-amino acid hore protheine e iketsetse. 

Le hoja tlhokahalo ea letsatsi le letsatsi ea protheine e fapana ho ea ka motho ho ea ka motho, ka karolelano, motho o lokela ho nka ligrama tse 0.8 tsa protheine ka k’hilograma ea boima ba ’mele. Sena se ile sa khethoa e le ligrama tse 46 bakeng sa basali le ligrama tse 56 bakeng sa banna. Basali ba bakhachane le baatlelete ba hloka liprotheine tse ngata ka letsatsi.

Protheine ke eng?

Liprotheine ke metsoako ea lintho tse phelang e entsoeng ka lebaka la li-amino acid tse hokahanang hammoho ka liketane. E na le makholo a li-amino acid tse nyenyane tse kopantsoeng hammoho ka liketane tse telele. Ho na le mefuta e 20 e fapaneng ea li-amino acid hore protheine e iketsetse.

Protheine ke karolo e ka sehloohong ea mohaho oa 'mele. E sebelisoa ho etsa mesifa, li-tendon, litho le letlalo. E boetse e sebelisoa ho etsa li-enzyme, lihomone, li-neurotransmitters le limolek'hule tse fapaneng tse nyane.

Liprotheine li entsoe ka limolek’hule tse nyenyane tse bitsoang liasiti tsa amino tse hokahanang joaloka lifaha khoeleng. Li-amino acid tse hokahaneng li etsa liketane tse telele tsa protheine.

Tse ling tsa li-amino acid tse fumanoang lifaha tsa protheine li hlahisoa ke 'mele. Empa eseng kaofela. li-amino acid tseo re ke keng ra li hlahisa le tseo re tlamehang ho li fumana lijong li-amino acid tsa bohlokoa E bitsoa.

Protheine e bohlokoa hobane e etsa mesebetsi ea bohlokoa 'meleng ea rona.

Mesebetsi ea protheine

• Ho lokisa li-tissue: 'Mele ea rona e hloka protheine bakeng sa khōlo le tlhokomelo ea lisele. Ke mosebetsi oa protheine ho theha lisele tse ncha le ho li lokisa.
• Ho fetisa melaetsa: Liprotheine tse ling ke lihomone, lik’hemik’hale tse tsamaisang puisano pakeng tsa lisele, lisele le litho tsa ’mele. E hlahisoa ke lisele tsa endocrine kapa litšoelesa.

• Ho etsa lisele tse ling: Liprotheine tse ling li na le fiber. E fana ka boima le ho tiea ho lisele le lisele. Liprotheine tsena ke keratin, e fanang ka sebopeho sa likarolo tse ling 'meleng ea rona. collagen le elastin.

• Ho boloka pH ea 'mele: Protheine e bapala karolo ea bohlokoa ho asiti le taolong e itseng maling le marong a mang a 'mele. Esita le phetoho e nyenyane ea asiti le pH ea motheo ea 'mele e kotsi. 'Mele o hloka protheine ho laola pH.
• Mekelikeli e leka-lekaneng: Liprotheine li laola mekhoa ea 'mele ho boloka tekanyo ea metsi. Albumin le globulin ke liprotheine tse maling tse thusang ho boloka botsitso ba mokelikeli 'meleng oa rona.
• Ho fana ka tšireletso: Liprotheine li thusa ho theha immunoglobulin kapa li-antibodies ho loantša tšoaetso. Li-antibodies ke liprotheine tse maling tse thusang ho sireletsa 'mele ea rona ho bahlaseli ba kotsi joalo ka libaktheria le livaerase.
• Ho boloka limatlafatsi: Liprotheine tse ling li tsamaisa lintho tse maling ho kena kapa ho li ntša ka seleng. Lintho tse tsamaisoang ke liprotheine tsena li akarelletsa limatlafatsi tse kang livithamine le liminerale, tsoekere e maling, k’holeseterole le oksijene.
• Matlafatsa: Liprotheine li fa 'mele ea rona matla. Protheine e na le lik'hilojule tse 4 ka gram.

Mefuta ea protheine

Li-amino acid ke lintho tsa motheo tsa ho haha ​​​​liprotheine, tse khetholloang e le tsa bohlokoa kapa tseo e seng tsa bohlokoa. Li-amino acid tsa bohlokoa li fumanoa lijong tse nang le protheine tse ngata joalo ka nama, linaoa le likhoho, athe tse seng tsa bohlokoa li entsoe ka tlhaho 'meleng ea rona. 

• Protheine ea Hormonal: Li-hormone ke lik'hemik'hale tse thehiloeng ho protheine tse hlahisoang ke lisele tsa litšoelesa tsa endocrine. Mohlala oa mofuta ona oa protheine ke insulin, e hlahisoang ke manyeme ho laola boemo ba tsoekere ea mali 'meleng ea rona.

• Protheine ea Enzymatic: Liprotheine tsa enzymatic li potlakisa ts'ebetso ea metabolism liseleng tsa rona, joalo ka ts'ebetso ea sebete, tšilo ea mpa, ho hoama ha mali, le ho fetola glycogen ho tsoekere. Mohlala oa mofuta ona oa protheine; ho pshatla lijo ka mefuta e bonolo eo ’mele ea rōna e ka e monyang habonolo li-enzyme tsa tšilo ea lijole d.

• Protheine ea sebopeho: Liprotheine tsa sebopeho, tse tsejoang hape e le liprotheine tsa fibrous, li kenyelletsa collagen, keratin le elastin.

• Protheine e sireletsang: Li-antibodies, kapa immunoglobulin, ke karolo ea bohlokoa ea sesole sa 'mele 'me li thibela maloetse. Li-antibodies li theha lisele tse tšoeu tsa mali. E hlasela le ho fokotsa libaktheria, livaerase le likokoana-hloko tse ling tse kotsi.

• Protheine ea polokelo: Liprotheine tsa polokelo haholo-holo li boloka li-ion tsa liminerale tse kang potassium 'meleng ea rona. Ferritin, protheine ea polokelo, e laola le ho sireletsa liphello tse mpe tsa tšepe e feteletseng 'meleng ea rona.

• Protheine ea lipalangoang: Liprotheine tsa lipalangoang li isa lisebelisoa tsa bohlokoa liseleng. Ka mohlala, hemoglobin e tsamaisa oksijene ho tloha matšoafong ho e isa liseleng tsa ’mele. Serum albumin e tsamaisa mafura maling, ha myoglobin e monya oksijene ho hemoglobin ebe e e fetisetsa mesifang.

• Protheine ea ho amohela: Liprotheine tse amohelang lisele tse ka ntle li laola lintho tse kenang le tse tsoang liseleng, tse kang metsi le limatlafatsi.

• Protheine ea Contractile: Liprotheine tsa Contractile, tse tsejoang hape e le liprotheine tsa motlakase, li laola matla le lebelo la ho honyela ha pelo le mesifa. Liprotheine tsena ke actin le myosin.

Litlhoko tsa Protheine tsa Letsatsi le Letsatsi

Tekanyo ea protheine e lokelang ho nooa letsatsi le letsatsi e fapana ho ea ka litlhoko tsa motho. Ka mohlala; Basali ba bakhachane le ba anyesang ba hloka ligrama tse 71 tsa protheine ka letsatsi. Ena ke boleng bo hakanyetsoang.

Tekanyo e khothalletsoang ea letsatsi le letsatsi (RDI) ke ligrama tse 56 bakeng sa banna le ligrama tse 46 bakeng sa basali. Protheine e lokelang ho nkoa letsatsi le leng le le leng ho ea ka litlhoko e fapana ho tloha ho 0,8 ho ea ho 1,3 grams ka k'hilograma ea boima ba 'mele oa motho.

Likotsi tsa Protheine e Fetang ke Life?

Ho ja protheine e ngata haholo ho ka baka mathata a mang a bophelo bo botle. Ka mohlala; ea lijo tse nang le protheine e ngata Ho boleloa hore e ka baka tšenyo ea liphio le lefu la ho fokola ha masapo.

Tšebeliso e feteletseng ea protheine e baka ho tsoa ha calcium ea moroto. E eketsa kotsi ea ho thehoa ha majoe liphio. E beha khatello e ngata liphio le sebete. Kahoo, e ka baka botsofali pele ho nako ea liphio le ho senyeha ha mosebetsi oa eona. E ka boela ea baka gout manonyeletsong.

Mehloli ea Liprotheine ke Efe?

Mehloli e metle ea protheine ke nama, tlhapi, lehe le lihlahisoa tsa lebese. Li-amino acid tsohle tsa bohlokoa tseo 'mele ea rona e li hlokang li teng lijong tsena. Ho boetse ho na le lijo tsa limela tse nang le protheine e ngata, mohlala, Quinoajoalo ka linaoa le matokomane. Ka lebaka la mefuta e fapaneng ea lijo tse nang le protheine, ha ho khonehe ho fumana protheine e lekaneng lijong.

Lijo tse nang le Protheine

E le ho finyella tlhokahalo ea letsatsi le letsatsi ea protheine, ho hlokahala hore u je lijo tse nang le protheine. Protheine e fumaneha lijong tsa liphoofolo le lijong tse ling tsa limela. Lijo tse nang le protheine ke:

• lehe
• Almond
• Pistachio
• Walnut
• li-cashews
• Sefuba sa khoho
• Oat
• harese
• Cheese ea curd
• Yoghurt
• lebese
• broccoli
• Nama e khubelu
• Tuna le mefuta eohle ea litlhapi
• Quinoa
• Lensisi
• Linaoa tsa liphio
• Peo ea mokopu
• peo ea chia
• Nama ea Turkey
• Shrimp
• Limela tsa Brussels
• dierekisi
• kholifolaoa
• Peanut
• apricots
• Semandarine
• libanana
• avocado

Joale a re shebeng hore na lijo tsa protheine li na le bokae.

• lehe

lehe Ke e 'ngoe ea lijo tse matlafatsang ka ho fetisisa. Ho na le livithamine, liminerale, mafura a phetseng hantle, li-antioxidants tse sireletsang mahlo tseo batho ba bangata ba se nang tsona. E na le protheine e ngata. E tšoeu ke protheine e hloekileng.

Liprotheine tse ka har'a lehe: 35% ea lehe ke protheine. Lehe le le leng le leholo la ligrama tse 78 le na le ligrama tse 1 tsa protheine.

• Almond

AlmondE na le limatlafatsi tsa bohlokoa tse kang fiber, vithamine E, manganese le magnesium.

Likahare tsa protheine: 13% ea lialmonde ke protheine. Ho na le ligrama tse 28 tsa protheine ka ligrama tse 161 tsa lik'hilojule tse 6 tsa lialmonde.

• Pistachio

PistachioKe mohloli o motle oa fiber o tšehetsang bophelo bo botle ba tšilo ea lijo. E na le limatlafatsi 'me e na le metsoako ea antioxidant e ntle bakeng sa bophelo bo botle.

Likahare tsa protheine ea pistachios: kopi e le 'ngoe ea pistachios e na le ligrama tse 1 tsa protheine le lik'hilojule tse 25.

• Walnut

Tšebeliso ea kamehla ea walnuts e thibela lejoe la mokokotlo. Hape ke mohloli o motle oa koporo, e eketsang matla a masapo le ho thibela lefu la ho fokola ha masapo. 

Lintho tse nang le protheine ea walnuts: kopi e le 'ngoe ea walnuts e khaotsoeng e na le ligrama tse 1 tsa protheine le lik'hilojule tse 18.

• li-cashews

li-cashewsKoporo le tšepe tse ho eona li thusa ho theheng lisele tse khubelu tsa mali. E molemo haholo bakeng sa bophelo bo botle ba mahlo. Ke mohloli o babatsehang oa magnesium, diminerale ea bohlokoa bakeng sa mekhoa ea 'mele.

Liprotheine tsa linate tsa cashew: Ligrama tse 30 tsa li-cashews li na le ligrama tse 5.1 tsa protheine le lik'hilojule tse 155.

• Sefuba sa khoho

Letsoele la khoho ke se seng sa lijo tse nang le protheine e ngata. E lokela ho jeoa ntle le letlalo.

Tekanyo ea protheine ea matsoele a likhoho: E na le 80% ea protheine. Sefuba se le seng sa khoho se se nang letlalo se na le lik'hilojule tse 1 le ligrama tse 284 tsa protheine.

• Oat

OatKe e 'ngoe ea lijo-thollo tse phetseng hantle. E na le likhoele tse phetseng hantle, magnesium, manganese, vithamine B1 le limatlafatsi tse ling.

Lintho tse nang le protheine ea oats: E na le protheine ea 15%. Halofo ea kopi ea oats e tala e na le lik'hilojule tse 303 le ligrama tse 13 tsa protheine.

• harese

e ruileng ka fiber harepaE thusa ho boloka tsoekere le k'holeseterole li le taolong. E boetse e sireletsa khahlanong le mofetše.

Liprotheine tsa harese: kopi e le 'ngoe ea harese e fana ka ligrama tse 1 tsa protheine mme e na le lik'hilojule tse 23.

• Cheese ea curd

Cheese ea curd e tlase haholo ka mafura le lik'halori. E na le limatlafatsi tse ngata tse kang calcium, phosphorus, selenium, vithamine B12, vithamine B2.

Lintho tse nang le protheine ea curd chisi: 59% e na le protheine. Ligrama tse 22 tsa chisi ea curd e nang le mafura a 226% ke lik'hilojule tse 194 'me e fana ka ligrama tse 27 tsa protheine.

• Yoghurt

Ja yogurt, e nang le limatlafatsi tse ngata, ntle le tsoekere e eketsehileng. Yoghurt e nang le mafura a mangata e na le protheine e ngata empa hape e na le lik'hilojule tse ngata.

Lintho tse nang le protheine ka yogurt: Yoghurt e se nang mafura e na le protheine ea 48%. Ligrama tse 170 tsa yogurt e se nang mafura ke lik'hilojule tse 100 'me e na le ligrama tse 17 tsa protheine.

• lebese

lebeseKe e 'ngoe ea lijo tse nang le protheine ea boleng bo holimo. E na le hoo e batlang e le limatlafatsi tsohle tse hlokoang ke 'mele oa motho. E phahame haholo ka calcium, phosphorus le vithamine B2.

Liprotheine ka lebeseng: 21% ea lebese e na le protheine. kopi e le 'ngoe ea lebese e na le lik'hilojule tse 1 le ligrama tse 149 tsa protheine.

• broccoli

broccoliKe lijo tse phetseng hantle tse nang le vithamine C, vithamine K, fiber le potasiamo. E na le limatlafatsi tse fapaneng tsa bioactive tse nahanoang ho sireletsa khahlanong le mofetše. E na le protheine e ngata ha e bapisoa le meroho e meng e mengata.

Lintho tse nang le phepo ea broccoli: 20% ea meroho e na le protheine. kopi e le 'ngoe (ligrama tse 1) ea broccoli e khaotsoeng e na le lik'hilojule tse 96 le ligrama tse 31 tsa protheine.

• Nama e khubelu

Nama e khubelu e na le protheine e ngata. E na le tšepe, vithamine B12 le limatlafatsi tse ling tse ngata.

Liprotheine tsa nama e khubelu: 53% e na le protheine. 85 dikgerama tsa nama e khubelu e na le lik'hilojule tse 184 le ligrama tse 22 tsa protheine.

• Tuna

Le hoja e le tlhapi e mafura, e na le lik'hilojule tse fokolang. Ke kahoo boholo ba nama ea eona e leng protheine. Tuna e na le limatlafatsi tse ngata tse molemo tse kang omega 3 fatty acids.

Likahare tsa protheine ea tuna: 94% ea tuna e kentsoeng ka har'a metsi ke protheine. Ligrama tse 154 tsa tuna e na le lik'hilojule tse 179 le ligrama tse 39 tsa protheine.

• Quinoa

QuinoaKe e 'ngoe ea lijo-thollo tse bitsoang superfood. E na le livithamini tse ngata, liminerale, li-antioxidants le fiber.

Liprotheine tsa quinoa: E na le protheine ea 15%. kopi e le 'ngoe (ligrama tse 1) ea quinoa e phehiloeng e fana ka lik'hilojule tse 185 le ligrama tse 222 tsa protheine.

• Lensisi

Lensisi E na le fiber e ngata, magnesium, potasiamo, tšepe, folic acid, koporo, manganese le limatlafatsi tse ling tse fapaneng. Ke o mong oa mehloli e molemohali ea protheine e thehiloeng limela. Ke mohloli o babatsehang oa protheine bakeng sa batho ba jang meroho.

Likahare tsa protheine ea lentile: 27% ea lik'hilojule tsa eona li na le protheine. kopi e le 'ngoe (ligrama tse 1) ea lensisi e phehiloeng e na le lik'hilojule tse 198 'me e na le ligrama tse 230 tsa protheine.

• linaoa tsa liphio

Linaoa tsa liphioE na le vithamine B1 e ngata, e ntlafatsang mohopolo. E boetse e na le molybdenum, e ntšang chefo 'meleng.

Liprotheine tsa linaoa tsa liphio: Khaba e le 'ngoe ea linaoa tsa liphio e na le gram e le' ngoe ea protheine 'me e na le lik'hilojule tse 1.

• Peo ea mokopu

Peo ea mokopu, E fana ka boleng bo phahameng ka mokhoa o makatsang mabapi le limatlafatsi tse joalo ka tšepe, magnesium, zinki.

Likahare tsa protheine: 14% e na le protheine. Ligrama tse 28 tsa peo ea mokopu li na le lik'hilojule tse 125 le ligrama tse 5 tsa protheine.

• peo ea chia

E ruile ka fiber le omega 3 fatty acids mme e fana ka melemo e mengata. peo ea chia e fana ka matla.

Likahare tsa protheine: Ligrama tse 30 tsa peo ea chia li na le ligrama tse 4.4 tsa protheine le lik'hilojule tse 137.

• Turkey sefuba

Sefuba sa Turkey se tšoana le sefuba sa khoho likarolong tse ling. E na le boholo ba liprotheine, mafura a fokolang le lik'halori.

Likahare tsa protheine ea sefuba sa turkey: E na le 70% ea protheine. Ligrama tse 85 tsa sefuba sa turkey ke lik'hilojule tse 146 'me li na le ligrama tse 24 tsa protheine.

• mefuta yohle ya ditlhapi

Litlhapi li na le limatlafatsi tse ngata tsa bohlokoa joalo ka omega 3 fatty acids, tse bohlokoa bakeng sa bophelo bo botle ba pelo.

Likahare tsa protheine: E fapana ho ea ka litlhapi ho ea ho litlhapi. Ka mohlala; Salmon e na le 46% ea protheine. Ligrama tse 85 ke lik'hilojule tse 175 'me li na le ligrama tse 19 tsa protheine.

• Shrimp

Shrimp Ke mofuta oa lijo tsa leoatleng. E na le lik'hilojule tse fokolang 'me e na le limatlafatsi tse molemo tse kang selenium le vithamine B12. Joalo ka litlhapi, li-shrimp li ruile ka omega 3 fatty acids.

Lintho tse nang le protheine ea shrimp: E na le 90% ea protheine. Ligrama tse 85 tsa shrimp li na le lik'hilojule tse 84 le ligrama tse 18 tsa protheine.

• Limela tsa Brussels

Limela tsa BrusselsKe moroho o nang le protheine e ngata, joalo ka broccoli. E na le fiber, vithamine C le limatlafatsi tse ling tsa bohlokoa.

Lintho tse nang le protheine ea limela tsa Brussels: 17% e na le protheine. Ligrama tse 78 tsa limela tsa Brussels li na le lik'hilojule tse 28 le ligrama tse 2 tsa protheine.

• dierekisi

dierekisi E na le limatlafatsi tse ngata, ho kenyelletsa tšepe, koporo, zinki, calcium, manganese le vithamine K. Fiber e ka har'a meroho e molemo bakeng sa bophelo bo botle ba mala.

Likahare tsa protheine ea lierekisi: kopi e le 'ngoe ea lierekisi e fana ka ligrama tse 1 tsa protheine mme e na le lik'hilojule tse 9.

• kholifolaoa

kholifolaoaNtho ea bohlokoa ea limatlafatsi tse ruileng choline ke choline. Pheko ena e ntlafatsa mohopolo le ho ithuta, e ntlafatsa boroko le ho thusa ho sisinyeha ha mesifa. 

Liprotheine tsa cauliflower: 1 cauliflower e kholo e fana ka ligrama tse 16.6 tsa protheine mme e na le lik'hilojule tse 210.

• Peanut

Peanut E na le protheine e ngata, fiber le magnesium.

Likahare tsa protheine: 16% e na le protheine. Ligrama tse 28 tsa makotomane li na le lik'hilojule tse 159 le ligrama tse 7 tsa protheine.

• apricots

apricotsE na le tšepe e ngata, hammoho le potasiamo le fiber. 

Likahare tsa protheine: Apolekose e le 1 e fana ka ligrama tse 0.5 tsa protheine mme e na le lik'hilojule tse 17.

• Semandarine

SemandarineE na le li-flavonoids, tse kopantsoeng le thepa ea anticancer. Folate e ka har'a tholoana e boloka bophelo bo botle ba lisele tsa 'mele. Ho phaella moo, potasiamo ka litholoana e thibela ho fokola ha masapo.

Lintho tse nang le protheine ea mandarin: 1 tangerine e kholo e fana ka gram e le 'ngoe ea protheine mme e na le lik'hilojule tse 1.

• banana

libananaKe mohloli o motle haholo oa potassium. E khatholla marako a methapo ea mali le ho theola khatello ea mali. Banana, e nang le fiber e ngata, e thibela lefu la pelo le lefu la tsoekere. E boetse e na le li-amino acid tse ngata.

Likahare tsa protheine ka banana: Banana e le 'ngoe e kholo e fana ka ligrama tse 1 tsa protheine mme e na le lik'hilojule tse 1.5.

• avocado

avocadoE ruile ka folate, limatlafatsi tsa bohlokoa nakong ea bokhachane. E fokotsa kotsi ea ho senyeheloa ke mpa. Tšebeliso ea avocado e boetse e ntlafatsa bophelo bo botle ba pelo.

Liprotheine tsa avocado: Avocado e le 1 e fana ka ligrama tse 4 tsa protheine mme e na le lik'hilojule tse 322.

Ho etsahala'ng haeba re sa fumane protheine e lekaneng?

Haeba protheine e lekaneng e sa nkuoe, kotsi ea khaello ea protheine e hlaha ka nako. Mesifa e qala ho qhibiliha 'me metabolism ea senyeha. sesupo sa ho se fumane protheine e lekaneng khaello ea protheineMatšoao ke a latelang;

• Ho tshwenyeha le ho teneha hangata: Protheine e na le li-amino acid, e leng litšiea tsa ho haha ​​​​li-neurotransmitters. Ba laola maikutlo. Tabeng ea khaello ea protheine, ho tšoenyeha le ho teneha hoa bonoa.
• Ho hlobaela: Ho haella ha protheine, tlhahiso ea serotonin e ea fokotseha, e bakang mathata a boroko.
• Cholesterol e phahameng: Ka lebaka la khaello ea protheine 'meleng, ho ruruha hoa eketseha le k'holeseterole ea phahama.
• Ho hloka tlhokomelo: Protheine e sa lekaneng e bolela li-amino acid tse sa lekaneng. Sena se bolela ho fokotseha ha li-neurotransmitters. Tabeng ena, mathata a ho se tsotelle le ho tsepamisa maikutlo a hlaha.
• ho se tloaelehe ha nako ea ho ilela khoeli: Sena se bakoa ke boemo bo bitsoang polycystic ovary syndrome (PCOS). Ka tsela e itseng, e amana le khaello ea protheine.
• Ho tsoa likotsi khafetsa le ho fola butle ha maqebaProtheine ke limatlafatsi tse ahang 'mele. Ho haella ha eona ho liehisa mokhoa oa ho fola.

Liprotheine tsa Liphoofolo le Limela ke Eng?

Hoo e ka bang karolo ea 20 lekholong ea 'mele oa motho e entsoe ka protheine. 'Mele ea rona protheine Re hloka ho fumana ho lekaneng ho tsoa lijong tse nang le protheine tseo re li jang letsatsi le letsatsi. Liprotheine tsa liphoofolo le meroho ke limatlafatsi tsa bohlokoahali tseo re ka li fumanang lijong. Phapang e 'ngoe lipakeng tsa protheine ea meroho le protheine ea liphoofolo ke li-amino acid tsa tsona. 

Mehloli ea protheine ea liphoofolo e kenyelletsa:

• Pisces
• lehe
• Lihlahisoa tsa lebese tse kang chisi, lebese le whey
• nama e khubelu
• Lijo tse tšoeu tse kang khoho, turkey le likoekoe

Lijo tse ngata tsa limela li haelloa ke bonyane e 'ngoe ea li-amino acid tsa bohlokoa. Empa Quinoa ve buckwheat Lijo tse ling tsa limela joalo ka phytonutrients ke mehloli e felletseng ea protheine.

Liprotheine tse tsoang ho limela li kenyelletsa:

• lijo-thollo
• Lensisi
• Linate
• Li-legume
• Litholoana tse itseng, tse kang li-avocado
• tsa soya
• Hemp
• raese
• dierekisi

Phapang lipakeng tsa liprotheine tsa meroho le liphoofolo

Ka kakaretso, liprotheine tsa liphoofolo li nkoa e le liprotheine tse feletseng. Hobane e na le li-amino acid tse robong tsa bohlokoa. Le hoja liprotheine tse ling tsa limela le tsona e le mehloli e feletseng ea protheine, lijo tse ling tsa limela li haelloa ke bonyane e 'ngoe ea li-amino acid tsa bohlokoa. Ka hona, ke mehloli e sa fellang ea protheine. Re ka arola phapang lipakeng tsa protheine ea limela le ea liphoofolo ka tsela e latelang:

Boemo ba amino acid

• Protheine e arotsoe ka li-amino acid. Liprotheine le li-amino acid li sebelisoa bakeng sa ts'ebetso e 'ngoe le e' ngoe ea metabolism 'meleng.
• Boemo ba amino acid ea liprotheine tsa liphoofolo le meroho bo fapane. 
• Liprotheine tsa liphoofolo li fana ka li-amino acid tsohle tseo re li hlokang, ha liprotheine tsa limela li le tlase ho li-amino acid tse ling. ka mohlala methionine, tryptophan, lysine 'me e na le li-amino acid tse nyane joalo ka isoleucine.

Amino acid e leka-lekaneng

• Ho na le li-amino acid tse ka bang 20 'meleng ea rona tse thathamisitsoeng e le tsa bohlokoa le tseo e seng tsa bohlokoa. Tse ling li hlahisoa ke 'mele, ha tse ling li tlameha ho fumanoa ka lijo.
• Liprotheine tsa liphoofolo ke mehloli e felletseng ea liprotheine kaha li na le li-amino acid tse hlokahalang hore 'mele ea rona e sebetse hantle.
• Mehloli ea liprotheine tsa meroho e nkoa e haella hobane ha e na e le 'ngoe kapa tse ngata tsa li-amino acid tsa bohlokoa tseo 'mele ea rona e li hlokang.

Likahare tsa limatlafatsi

Mehloli ea protheine ea liphoofolo hangata e na le phepo e nepahetseng e sa fumaneheng liprotheineng tsa limela. Liprotheine tsa liphoofolo li bapisoa le liprotheine tsa semela ho latela limatlafatsi tse latelang: e ruileng ho feta:

• Vithamine B12
• Vithamine D
• DHA
• zinki

Kahoo, na re lokela ho ja liprotheine tsa limela kapa liprotheine tsa liphoofolo?

Ho na le metsoako e meng ea limela lijong tsa limela tse sieo lijong tsa liphoofolo. Bakeng sa phepo e nepahetseng, mehloli ea liprotheine ka bobeli e lokela ho jeoa ka mokhoa o leka-lekaneng.

Melemo ea liprotheine tsa meroho

Melemo e meng ea mokhoa oa ho ja le limela, e bitsoang phepo ea meroho, e hlalositsoe ke lipatlisiso.

• Phepo ea litlama e thusa ho theola boima ba 'mele.
• E boloka khatello ea mali.
• E theola k'holeseterole.
• E fokotsa kotsi ea ho bolaoa ke kankere le lefu la pelo.
• E fokotsa kotsi ea ho ba le lefu la tsoekere ka ho fana ka taolo ea tsoekere e maling.

Melemo ea protheine ea liphoofolo

Le hoja liprotheine tsa liphoofolo ka kakaretso li nkoa li sa phele hantle ha li bapisoa le liprotheine tsa limela, li molemo hafeela li sebelisoa ka mokhoa o itekanetseng.

• E fokotsa kotsi ea lefu la pelo.
• Batho ba jang litlhapi kamehla ba na le menyetla e fokolang ea ho hlaseloa ke pelo, stroke le lefu la lefu la pelo. 
• Ho ja mahe ho thusa ho theola boima ba 'mele ka ho fana ka khora. 
• E thusa ho haha ​​​​mesifa e boima. Kahoo, e fokotsa tahlehelo ea mesifa e hlahang ka lilemo.

Ho akaretsa; 

Protein ke lebitso le fuoeng metsoako ea lintho tse phelang e entsoeng ka lebaka la li-amino acid tse hokahanang hammoho ka liketane. Ho hlokahala li-amino acid tse 20 tse fapaneng bakeng sa protheine e nang le makholo a li-amino acid tse hokahantsoeng hammoho ka liketane tse telele.

Litlhoko tsa protheine tsa letsatsi le letsatsi li fapana ho ea ka motho. Ka karolelano, motho o lokela ho fumana ligrama tse 0.8 tsa protheine ka kilogram ea boima ba 'mele. Tlhokahalo ea letsatsi le letsatsi ea protheine ea bakhachane le baatlelete e feta boleng bona.

Lijo tse nang le protheine li kenyelletsa sefuba sa khoho, nama e khubelu, turkey, tlhapi le lijo tsa leoatleng, lebese, yogurt, chisi, lierekisi, broccoli, peo ea chia, peo ea folaxe, lentile, peo ea mokopu, walnuts, oats, harese le quinoa.

Litšupiso: 1, 2, 3, 4, 5