Lefatšeng ka bophara ho na le bothata ba khaello ea protheine. Haholo-holo ke baahi ba Afrika Bohareng le Asia Boroa, bao lijo tsa bona li se nang limatlafatsi tse hlokahalang. Limela le li-vegans le tsona li ka ba kotsing haeba li sa hlokomele lijo tsa tsona ka hloko, li nkela nama le lihlahisoa tsa lebese sebaka ka mehloli ea liprotheine tse thehiloeng limela. U ka tseba joang hore ha u na protheine e lekaneng 'meleng?
1. Edema
Libaka tse ruruhileng tsa 'mele le ho bokellana ha metsi ha se pontšo ea bophelo bo botle. Bo-rasaense ba lumela hore tekanyo e nyenyane ea albumin ea serum ea motho, e leng protheine ea plasma ea mali, e ka baka ho ruruha. O mong oa mesebetsi e ka sehloohong ea albumin ke ho boloka khatello ea oncotic, e leng matla a hulang mokelikeli maling. Palo e lekaneng ea albumin e thibela ho bokellana ha lero le feteletseng liseleng tsa 'mele. Ka lebaka la ho fokotseha ha boemo ba serum albumin, khaello ea protheine e lebisa ho fokotseha ha khatello ea oncotic. Ka lebaka leo, mokelikeli o bokellana liseleng. U ka hlahloba palo ea protheine maling ka ho fetisa liteko.
2. Mathata a moriri, manala le meno
Ho fokola, ho petsoha ha moriri le ho hlotheha ha moriri ke sesupo se tiileng sa khaello ea protheine. 'Mele ha o na thepa e lekaneng ea ho haha ââbakeng sa lisele,' me o nyehela likarolo tse "se nang thuso" tsa 'mele. Haeba ngaka ea meno e ka u bolella ka meno hore u motho ea jang nama kapa nama ea nama, ho bolela hore u ja lijo tse fosahetseng âme ha u fumane limatlafatsi tse lekaneng. Haholo-holo protheine le calcium. Ho boloka lipekere, meno le moriri ka tatellano: ja peo ea sesame, peo ea poppy, tofu, buckwheat, broccoli. Haeba u motho ea jang meroho - u se ke ua lebala ka lihlahisoa tsa lebese tse phahameng. Ka mathata a tebileng, u ka qala ho noa livithamine tse khethehileng ho tsosolosa le ho boloka ponahalo e phetseng hantle ea lipekere, moriri le meno.
3. Ho lahleheloa ke boima ba mesifa
Mesifa ke "polokelo" ea mantlha ea protheine 'meleng. Haeba u theohile boima ba 'mele ka mokhoa o tsotehang ntle le lebaka le hlakileng,' mele oa hau o ka 'na oa etsa qeto ea ho "itela" mesifa ea mesifa ka lebaka la khaello ea protheine. Mesifa eohle ea rona e entsoe ka li-amino acid. Li-amino acid li fumaneha lijong tsa protheine tseo re li jang. Lijo tsa baatlelete leha e le bafe bao mesifa ea bona e leng ea bohlokoa, haholo-holo e na le liprotheine - meroho kapa liphoofolo. Batho ba phetseng hantle, ba mafolofolo ba khothalletsoa ho ja hoo e ka bang 1 g ea protheine ka 1 kg ea boima ba 'mele. Kahoo mesifa ea mesifa e ke ke ea senngoa 'me e tla bolokoa e le boemong bo botle.
4. Ho robeha
Bo-rasaense ba lumela hore ho ja liprotheine tse sa lekaneng ho ka lebisa ho senyeha ha masapo 'me, ka lebaka leo, ho robeha khafetsa. Ho robeha ho batho ba bacha le ba phetseng hantle hangata ho etsahala maemong a tšohanyetso. Ka hoetla ho tloaelehileng kapa ho sa tsitsang, ho robeha ha hoa lokela ho etsahala. Ho seng joalo, u lokela ho nahana ka lijo tsa hau 'me u be bonnete ba hore u ikopanya le setsebi. Ntle le protheine, ho tla hlokahala hore u hlahlobe calcium ea hau le maemo a mang a micronutrient.
5. Ho kula khafetsa
Khaello ea protheine le tsamaiso ea 'mele ea ho itšireletsa mafung. Liprotheine li etsa li-antibodies (le tsona ke li-immunoglobulins) - tsena ke tsona tse ka sehloohong tse sireletsang 'mele ea rona ho likokoana-hloko tse kotsi le liphello tse kotsi tsa tikoloho. Ha ho se na protheine e lekaneng, tsamaiso ea 'mele ea ho itšireletsa mafung e fokotsehile - ka hona mafu a tšoaetsanoang khafetsa le serame. Empa haeba u kula hona joale, u lokela ho qala ka ho hlaphoheloa ka ho feletseng, 'me feela u hlahlobe lijo tsa hau.
6. Ho eketsa takatso ea lijo
Takatso ea kamehla ea ho ja ntho e itseng e ka boela ea bakoa ke khaello ea protheine. Molao-motheo o bonolo haholo: ho fumana bonyane protheine e itseng, 'mele o u qobella ho ja ho feta. Ho joalo ha u ne u ja kilo ea liapole, empa u ntse u lula u lapile, hobane ha e le hantle u ne u hloka lijo tsa protheine. Ho phaella moo, protheine e fana ka satiety ho feta lijo tsa lik'habohaedreite. Sena se bakoa ke boemo ba tsoekere maling: lik'habohaedreite li eketsa tsoekere kapele hape li oela kapele lihora tse 'maloa ka mor'a ho ja. Ka lehlakoreng le leng, liprotheine li boloka tsoekere e le maemong a tloaelehileng 'me ha li lumelle ho qhoma ka tšohanyetso.