Tse ka Hare
Bohle ba ratang ho ikoetlisa le ho ikoetlisa ba tsebahala ka tsela ena: liprotheine - thepa ea ho aha mesifa Ha semathi se ja protheine e ngata, e tsoela pele ka potlako tšebetsong ea matla le mesifa.
Ka sena kelellong, baatlelete ba kopana lijong tsa bona ka lihlahisoa tsa protheine le phepo ea lipapali tse nang le litaba tse ngata tsa mefuta e fapaneng ea protheine. (liprotheine) le li-amino acid complexes. Mme, joalo ka molao, etsa bonnete ba hore protheine e hlile ea "sebetsa". Ho feta moo phello ea anabolic eo protheine e na le thepa e chesang mafura - phello ena e tsejoa hanyane hanyane.
Sehloohong sa mofuta o tummeng, u tla ithuta hore na ke mefuta efe ea protheine e teng, ka lihlahisoa life tse ngata le hore na e sebelisoa joang.
Phepo e nepahetseng: mokhoa oa ho qala mohato ka mohato
Tlhahisoleseling e akaretsang ka protheine
Protheine ke ntho ea tlhaho, molek'hule eo ha e le hantle e leng letoto la li-amino acid (leha molek'hule ea protheine e ka kena le likarolo tsa tlhaho tsa tlhaho). Li-amino acid tsa tlhaho tse peli ka mefuta e fapaneng 'me li etsa mefuta eohle e meholo ea liprotheine tsa tlhaho.
Li-amino acid tse robeli: leucine, isoleucine, valine, histidine, Lin, methionine, threonine le tryptophan ke bohlokwa, ke hore li tlameha ho kenoa ka lijo. Ho boetse ho na maemo a sa hlokahaleng li-amino acid - tyrosine le cysteine, 'mele o ka kopanya feela ho tloha bohloka. Haeba li-amino acid tsa bohlokoa li sa kenelle 'meleng ka bongata bo lekaneng,' me "li sa hlahise" letho ha le fapanyetsana. Ho ntse ho le joalo fapanyetsana ka mokhoa o fapaneng - arginine le histidine, eo 'mele o e kopanyang, leha e le ka bongata bo sa lekanang, ke hore, palo e itseng ea tsona e ntse e lokela ho ba teng lijong tse jetsoeng.
Likarolo tsena tsohle tse rarahaneng li lebisa nthong e le 'ngoe: ha se bongata ba protheine e jeoang feela, empa le boleng ba eona. Ke ka lebaka leo ho lema liprotheine ho khutlisetsang phoofolo phepong ea motho ka botlalo ho leng thata haholo.
Protheine eo qalong e fumanoe ke rasaense oa Motaliana beccari mathoasong a lekholo la bo18 la lilemo ho tsoa phofo ea koro (gluten - ke eena, protheine ea meroho). Nakong ea lekholo la bo19 la lilemo ho ile ha sibolloa le ho ithutoa boholo ba li-amino acid, leha ho le joalo, tlhokomeliso e felletseng ea karolo ea liprotheine linthong tse phelang e fihlile lekholong la bo20 la lilemo.
Limolek'hule tsa liprotheine li ka fapana haholo ka boholo. Protheine titin, e nang le sebopeho sa mesifa, e na le molek'hule e kholo ka ho fetisisa. Molemong oa ho hlahisa protheine ena ke baatlelete ba 'mele le ho latela lijo tse nang le protheine e phahameng, ho tsoa ho Titina (hammoho le metsi le likarolo tse ling tse ngata) ke "boima ba mesifa".
Hobaneng o hloka protheine
Karolo ea liprotheine 'meleng e kholo ebile e felletseng. Ka tlase ke lenane le lekhuts'oane feela la mesebetsi ea mantlha eo e etsang sehlopha sena se hlollang sa lintho:
- Liprotheine, tse bitsoang li-enzyme li sebetsa e le lisosa tsa liphetoho tse fapaneng tsa biochemical. Ha li-enzyme li nka karolo, li arabela ka ho senyeha ha limolek'hule tse rarahaneng (catabolism) le synthesis (anabolism). Ntle le protheine ho ke ke ha khoneha ho ts'ehetsa le ho aha mesifa.
- Mosebetsi oa sebopeho: mefuta e mengata ea liprotheine e theha masapo a sebopeho sa lisele, mofuta oa "rebar". Liprotheine tse tummeng tsa baatlelete tsa collagen le tsona ke tsona tsa bohlokoa ka ho fetisisa tseo e seng tsa sebopeho, hore ke Motheo oa lisele tse sebetsang. Liprotheine li boloka lefufuru la rona, mesifa, masapo le manonyeletso a phetse hantle.
- Mefuta e fapaneng ea liprotheine e etsa tšireletso, 'me ts'ireletso e etsoa libakeng tsohle: boits'ireletso ba mmele, lik'hemik'hale,' mele. Sena se ama boemo bo akaretsang ba 'mele le ho hanyetsa mafu.
- Ka thuso ea liprotheine ke taolo ea lits'ebetso tse fapaneng kahare ho sele. Ntle le liprotheine ho ke ke ha khoneha ho nchafatsa lisele le ho lokisa lisele tse senyehileng.
- Karolo e kholo ea lihormone (ho kenyeletsoa anabolic joalo ka insulin) ke liprotheine kapa li-peptide. Liprotheine li tloaetse boemo bo akaretsang ba "hormone" system.
- Liprotheine li etsa tšebetso ea alamo. Fetisa mofuta oa "sehlopha" 'meleng oohle, hore na lisele li etsa eng.
- Liprotheine tsa lipalangoang li "ikarabella" bakeng sa ho fetisetsa lintho tse fapaneng ka seleng, kahare ho sele, ho tloha ka sele le ka tsamaiso ea potoloho ea mali. Sena se fana ka phihlello e nakong ea liminerale tsa bohlokoa maemong ohle a sokelang bophelo ho ba boholong.
- Liprotheine tse ling li sebetsa e le "li-amino acid" tse ling tse bakang seo, haeba 'mele ka lebaka le leng o utloa o haelloa. E fana ka monyetla oa ho fa 'mele mofuta oa polokelo.
- Ts'ebetso ea makoloi: ho khutsufala ha mesifa ho etsahala ka lebaka la sehlopha sa "motor protein". Sena se na le tšusumetso e tobileng lits'ebetsong tse tloaelehileng tsa bophelo le ts'ebetsong ea koetliso.
- Ts'ebetso ea receptor e bakoa ke li-receptor tsa 'mele tse arabelang liphellong tsa lihormone, lik'hemik'hale tse fapaneng, litšusumetso tse kantle, jj.
Ke mang ea bohlokoa haholo liprotheine
Liprotheine ka bongata bo hlokahalang, ehlile, li tlameha ho ba teng lijong tsa mang kapa mang, empa ho na le mekhahlelo ea batho ba haelloang ke protheine lijong tse hanyetsoang haholo.
Har'a tsona ke mekhahlelo e latelang:
- Batho ba nang le boikoetliso bo phahameng haholo ho feta ka karolelano. Eona le batho ba kenang lipapaling tse fapaneng, le batho ba etsang mosebetsi o boima oa 'mele (basebetsi ba kaho, basebetsi ba merafong, balebeli ba menyako, jj..
- Bana, bacha le batho ba baholo, ke hore, bohle bao 'mele oa bona o ntseng o hola le ho fetoha. Ho bohlokoa hakae ho ja lijo tsa protheine a sa le monyane, a ka utloisisa, ha a bapisa baahi ba Korea Leboea le Boroa. Batho ba tsoang ka boroa ka karolelano ba bolelele bo bolelele ho feta baahisani ba bona ba Leboea.
- Bakhachane le ba anyesang. Mona ke ntho e 'ngoe le e' ngoe e hlakileng: bophelo bo bocha bo hlahang, o hloka phepo e nepahetseng (leha ho le joalo, ho sisinyeha ha protheine ha ho khothaletsoe hore ho ka sebelisoa nakong ea bokhachane le ha ho anyesa)
- Batho ba nang le likotsi tse mpe le nako e telele ea tlala le bohloki. Liprotheine li tla thusa 'mele ho fola kapele, ho folisa maqeba, ho ntlafatsa bophelo bo botle le ho khutlela bophelong bo tloaelehileng.
Sekhahla sa letsatsi le letsatsi sa protheine
Lipapaling tsa lilemong tsa pejana hangata li ne li fumanoa ka tlhaiso-leseling: bakeng sa kholo ea mesifa, o hloka 2 g ea protheine ka kilogram ea boima ba 'mele ea moatlelete (ka linako tse ling e bontšoa ke 2-2,5 g), empa e lekane ho theola boima ba' mele e nkoang e le palo e ka bang 1, na ehlile e joalo? Ka kakaretso ho joalo, empa tsohle li thata le ho feta.
Ho ea ka liphuputso tse 'maloa tsa morao-rao lipapaling li "bakile" litekanyo tse fapaneng haholo: ho tloha ho 1 ho isa ho 1.5 g ho isa ho 3.4 g ka kilograma ea boima ba' mele ea moatlelete. Nakong ea teko e 'ngoe, bankakarolo ba sehlopha se le seng ba ile ba amohela 3-3,4 g ea protheine ka kilogram ea boima ba' mele mme ba bonts'a litholoana tse ntle haholo ho matla le boima ba mesifa le phokotso ea mafura a 'mele. Liphetho tsa sehlopha sa bobeli se fumaneng "feela" 2-2,2 g ea protheine ka kg ea boima ba 'mele, li ne li le bobebe haholo. Leha ho le joalo tlhaiso-leseling ka litla-morao tse ka bang teng tsa ho lula nako e telele lijong tsena tse phahameng tsa protheine (tse fetang 3 g ka kg) bangoli ba liteko ba boletse.
Tlhokahalo ea banana ba protheine e tlase ho feta banna, ho feta moo, ha se baatlelete bohle ba loanelang hypertrophy e matla ea mesifa. Ntle le moo, ba bangata ba koetlisitsoeng ba khotsofetse ebile ba tšoanelehile "bakeng sa bophelo bo botle". Ka hona, bongata ba protheine lijong tsa batho ba fapaneng, ho latela lipheo tsa bona papaling, bong le lilemo li tla fapana.
Protheine e tloaelehileng e ka baka lipalo tse latelang:
- Ho se koetlise batho 1-1. 5 g ya protheine ka 1 kg ya boima, e lekane.
- Ha ho ikoetlisa ho shebane le ho chesa mafura ka kholo ea mesifa e itekanetseng: 1.5-2 g (ka tekanyetso e nyane mafura a tukang thepa ea protheine e kanna ea se amehe).
- Ho beha boima ba mesifa le ho eketsa matla: 2-2. 5 g ea protheine ka 1 kg ea boima ba 'mele.
- Ka liprotheine tse phahameng haholo (tse fetang 2.5 g) ho hlokahala hore u be hlokolosi, ho na le baatlelete ba bangata ba nkang protheine ka boithatelo ba hao.
Phesente ea lijo tsa motho ea phetseng hantle e lokela ho ba 15-20% protheine, 25-30% mafura, 50-60% lik'habohaedreite. Ho hlakile hore baatlelete, liprotheine tse teng lijong li lokela ho ba holimo - 25-30%. Ho tloha ho theoleng boima bo feteletseng keketseho ea liprotheine e lokela ho hlaha ka ho fokotsa ho noa ha mafura le lik'habohaedreite tse "potlakileng" - lipompong tse fapaneng, liphaphatha, jj.
Ke eng e sokelang khaello ea protheine nakong ea phepo
Nakong ea boikoetliso likhoele tsa mesifa ke se bitsoang microtrauma, feela "meokho" e nyane ea likarolo tsa konteraka. Bakeng sa likhoele tsa mesifa ha li a folisa likotsi tsena feela, empa li se li fihlile mohatong oa tlatsetso e ngata, ke hore, ho ba matla le ho ba tenya libakeng tsa likotsi tsa morao tjena, re hloka li-block tsa protheine.
Se sokelang khaello ea protheine lijong ke ho koetlisa moatlelete ka mafolofolo, ho bonolo ho hakanya. Hase feela hore karolo ea tlatsetso e fetelletseng e ke ke ea fihlelleha, empa le boima ba mesifa bo teng bo tla fokotseha. 'Mele oa "ja" ka boeona. Ho tsoa boemong bona ka tsela e le ngoe ho tlola. Ea pele e tla "thella" CNS le sistimi ea methapo. Boima ba 'mele, bo neng bo fuoe bonolo bo bonahala bo le boima haholo, sefuba le' metso e tla ba metsoalle ea kamehla ea moatlelete. Kamora mona, mathata a tsamaiso ea pelo, mathata a lihormone le mathata a mang.
Ke likotsi life tsa protheine e ngata lijong
Ho na le menyetla ea bophelo bo botle ka ts'ebeliso ea nako e telele ea liprotheine tse phahameng haholo:
- Liprotheine tse feteletseng hangata li baka tšitiso ea tšilo ea lijo le ho sokela. Le ha 'mele o phetseng hantle o se na kotsi ebile o ka qojoa habonolo ha lijo li ka fetoloa ka nako.
- Kankere ea pampiri ea meno le larynx. Liphuputso tse ling li bonts'a kotsi e 'ngoe e amanang le lijo tse nang le protheine e phahameng.
- Ho tahoa (chefo) ea lihlahisoa tsa sebete le liphio tsa ho senyeha ha protheine. Sena se ka etsahala ho motho ea phetseng hantle ea nang le protheine e ngata haholo.
- Ho ka ba le khokahano lipakeng tsa phepo e nang le protheine e phahameng ea visogliano le kotsi e kholo ea ho ba le lefu la tsoekere la mofuta oa bobeli.
- Ho na le maikutlo mabapi le litlamorao tse mpe tsa phepo e phahameng ea protheine masapong le liphio (kotsi ea majoe a liphio), empa tlhaiso-leseling ena ea ikhanyetsa. Mathata ana a ka bang teng a hloka boithuto bo tsoelang pele.
Liprotheine lijong
Mohloli oa tlhaho oa protheine ea boleng bo holimo haholo-holo lihlahisoa ea tlhaho ea liphoofolo:
- mefuta e fapaneng ea liphoofolo tsa nama le likhoho
- tlhapi
- lijo tsa tlhapi
- mahe (khoho, likoekoe, likhantsi, joalo-joalo)
- lebese le lihlahisoa tsa lebese.
Liprotheine tsa meroho e tlase haholo ho popo ea amino acid. Limela tse ka sebetsang e le mohloli oa protheine:
- soya (mohloli o moholo oa protheine ea meroho)
- limela tse ling: lentile, linaoa, lierekisi, lierekisi
- lijo-thollo (moeta-pele oa protheine ke buckwheat)
- mefuta e fapaneng ea linate le lipeo
- spirulina algae
- li-mushroom (leha li bua ka tieo, li-mushroom ha se limela, empa ke sehlopha se arohaneng ka ho felletseng sa libopuoa tse phelang)
Lihlahisoa-baetapele ba liprotheine:
- Har'a lihlahisoa tsa nama li etella pele veal le nama ea khomo (Ligrama tse 28-30 tsa protheine ka 100 g ea sehlahisoa); khoho le Turkey (liprotheine tse ka bang 25 g ka 100 g) le mmutla (24-25 g / 100 g).
- In caviar e khubelu ho feta 30 g ea protheine ka 100 g ea sehlahisoa.
- Har'a baeta-pele ke litlhapi tuna le tuna - 23 dikgerama tsa protheine ka 100 g ea sehlahisoa.
- Ka mefuta e tiileng ea chisi li ka ba 30 g ea protheine ka 100 g (Parmesan 33 g, ho Emmental 29 g).
- Mafura a tlase chisi e na le ligrama tse 22 tsa protheine ka 100 g ea sehlahisoa.
- Har'a limela tse ka pele tsa linaoa linaoa tsa soya (36 g ka 100 g le mefuta e meng ho fihlela 50 g)
- Lentils e na le ligrama tse 25 tsa protheine ka 100 g ea sehlahisoa.
- Nuts mabokose 25 g ho makotomane 26 g ka 100 g ea sehlahisoa.
- In peista linate 25 g ea protheine ka 100 g ea sehlahisoa.
- bolele spirullina e na le protheine e 70%, protheine ena e rekisoa ka li-capsules le matlapa
Ha e le hantle, palo ea protheine e ikemiselitse eseng kaofela, boleng ba eona ba bohlokoahali ke sebopeho sa amino acid. Letšoao lena le hlahisa liprotheine tse tsoang liphoofolong.
Lijo tse nepahetseng ka ho fetisisa tsa protheine ke eng
Bakeng sa lijo tsa lipapali, tse kenyelletsang ho eketsa matla le boima ba mesifa le ho chesa mafura, protheine ea liphoofolo e hlile e betere. Hona joale, 'nete ena e ka nkoa e le bopaki. Hoo e batlang e le sebopeho se phethahetseng sa amino acid le tšilo e ntle e na le makhooa a mahe, tlhapi, mahe le nama e tšoeu. Lijong tsa moatlelete le tsona li tlameha ho ba teng mefuta e fapaneng ea chisi le linate. Mohloli o motle oa protheine ea casein - cottage chisi e nang le mafura a tlaase, 'me e e cheka butle haholo. E tsoa ho liprotheine tsa casein do "night" bakeng sa phepo ea lipapali.
E mong oa baetapele ba liprotheine lijong tsa limela ke soya. Ka lebaka lena, e Bohareng ba lijo tsa meroho, e se nang protheine ea liphoofolo. Soy protein, e sebelisetsoang ho etsa mefuta e meng ea phepo ea lipapali e na le phello ea antioxidant le protivoopujolevy. Empa sebopeho sa amino acid sa protheine ea soya se futsanehile haholo ho feta sa liprotheine tsa liphoofolo.
Lijo tse 6 tsa bohlokoa tsa protheine bakeng sa ho theola boima ba 'mele
Ja lijo tsa protheine le ho theola boima ba 'mele? E, sena se ka etsahala! Litaba tsohle ka kutloisiso e nepahetseng ea ho theola boima ba 'mele. Ho ipolaisa tlala ka lijo tse tlase tsa khalori ho isa mokhathala, empa ho se kenelle papaling ho fosahetse. Hape ho nepahetse ke ho phela hantle 'meleng, ho ja lijo tse leka-lekaneng le tse lekaneng' me u fumane litholoana hantle 'meleng. Mokhoa ona ke oa nnete ho banna le basali.
Mona ke lijo tse tšeletseng tsa protheine tse thusang ho theola boima ba 'mele, le ho natefeloa ke lijo:
- Sefuba sa khoho se besitsoeng ka ontong. Tsamaisa nama ka yogurt kapa mongobo oa soya, eketsa linoko ebe u li romella ka ontong metsotso e 30-40. U ka etsa likhahla matsoeleng 'me ua eketsa tamati le chisi.
- Khoho e halikiloeng (likoekoe tse betere) mahe. U hloka ho pheha ka tanka e habeli kapa multivarki ho "ho baka", empa eseng fry.
- Salate ea tuna. Nka tuna ea makotikoting, meroho e mecha, tamati, likomkomere 'me u lokise salate ea protheine e molemo.
- Sopho ea chisi ka likotoana tsa nama (nama ea khomo kapa ea kana). Bakeng sa barati ba sopho - eketsa moro 50 g grated chisi le khaba 3-4 phehiloeng mahe. Sena se tla etsa hore sejana e be protheine.
- Litholoana curd. Ho chisi e nang le mafura a tlase, eketsa monokotsoai le litholoana tse khethiloeng, kapa linate tse nyane.
- Lebese la linate. Li-crumbs tsa walnut (o ka sebelisa mefuta e fapaneng ea linate) kopanya blender e nang le lebese le se nang mafura a mangata. E shebahala joalo ka lebese le tloaelehileng, empa e na le tatso e "khahlang" ho feta.
Ts'ebeliso ea liprotheine tsa lipapali tsa lipapali
Ho fumana tekanyo e nepahetseng ea protheine lihlahisoa tsa tlhaho ho ka ba thata licheleteng le 'meleng. Mona ho tla mofuta o khethehileng oa phepo ea lipapali - liprotheine, tse reretsoeng ho tlatselletsa phepo ea moatlelete protheine.
Liprotheine ke tsa mefuta e latelang:
- Whey (lebese) protheine ke mofuta o tummeng ka ho fetisisa oa protheine. E loketse ho sebelisoa kamora koetliso le lipakeng tsa lijo. E ka rekoa ka concentrate (liprotheine tse ka bang 85%), kapa ho itšehla ke mohopolo o hloekisitsoeng haholo (protheine ea 90-95%).
- Casein le eona ke tšimoloho ea lebese, empa e fumanoe ka theknoloji e fapaneng, ka thuso ea enzyme e koetsoe ebile e na le lebese. Ke melanosomal mofuta oa protheine, e loketseng ho sebelisoa pele ho robala.
- Protheine ea mahe ha e ntle feela, empa e entsoe ka mokhoa o tsoileng matsoho oa amino acid, empa ha e theko e tlase.
- Protheine ea soya e ka thoko e na le theko e tlase ebile e loketse batho ba sa jeng nama empa e na le boemo bo batlang bo le "bobe" ba amino acid.
Bala ho eketsehileng ka mefuta ea protheine
Ke protheine efe e kenang hantle
Tšila e ntle haholo e na le protheine ea mahe e lebisa ho sesupo sena. Hape har'a baetapele ba liprotheine tsa nama ea khomo, cod. Ho feta moo, e-ba le tšilo ea lijo e ntle liprotheine tsa lebese, haholo liprotheine tse tsoang lihlahisoa tsa lebesehobane li se li bole ka liamino acid.
Mabapi le phepo ea lipapali, ho molemo ho reka liprotheine tsa whey - ho latela boleng, ts'ilo ea lijo, litheko le lipapali katleho ea mofuta ona oa protheine e molemo ka ho fetisisa. Liprotheine tsa mahe li ntle haholo, empa li theko e boima.
Liprotheine bakeng sa boima ba 'mele
Saense e netefalitse ka botlalo hore protheine e na le thepa e chesang mafura. Ho lekanngoa ha protheine ho hloka tšebeliso e matla ea matla, e ka bang karolo ea boraro ho feta tšilo ea lik'habohaedreite ho lefella tšebeliso ena ea matla, 'mele o qala ho ja mafura. Ntle le ts'ebetso ea tšilo ea mafura le ho fumana matla ho eona ho tsoela pele ka ho nka karolo ha li-amino acid.
Litholoana tse sa tobang tsa phepo ea protheine ka ho theola boima ba 'mele ke hore ho ikoetlisa ho tla ba matla haholo, hape ho tla baka mafura a "tukang".
U ka re'ng ka phello ea protheine ho hola ha mesifa? Liprotheine ke thepa ea moaho bakeng sa mesifa (kapa ho fapana le likarolo tsa eona tsa konteraka), ha mesifa e hlaphoheloa kamora ho koetlisoa ha micro mme e fihla mothating oa tlatsetso e fetelletseng. Ha e le hantle, ho sebelisoa ha protheine ka boeona ha ho fane ka tiiso ea hore mesifa e tla hola ka boiketsetso, hobane re hloka mojaro o loketseng haholoanyane oa koetliso.
Tšebelisano ea protheine le lik'habohaedreite le mafura
Ho lumeloa hore ho ts'oaroa ka mpeng ho eketsa asiti ea protheine e "notlelang" tšilo ea lijo ea lik'habohaedreite, e hlokang tikoloho ea alkaline. Ha ho ratehe ho kopanya liprotheine le litholoana tse nang le asiti.
Khopolong ea karohano ea matla e nepahetse ebile ha e na phoso. Leha ho le joalo, motho ke ea omnivorous, 'me ho iphetola ha lintho, esale a boloka lijo tse tsoakaneng. Haeba ho se na mathata a itseng a amanang le tšilo ea lijo, ho thatafatsa bophelo bo arotsoeng ke lijo ha ho utloahale. Lijo tse "hloekileng" le "tse ts'oanang" lijong tse tloaelehileng ha li etsahale joalo - leha nama e se nang mafura e na le mafura a fokolang, esita le protheine ea nama ea khomo e itšehla thajana e na le 1% ea lactose. Re ka re'ng ka lijo tsa mots'eare tsa pele, la bobeli le la boraro. Ho hlakile hore ho tla ba le tsoakane ho hlahisa liprotheine le mafura, le lik'habohaedreite.
Nako e ntle ea ho ja protheine ke efe? Hlakola tlamo ea ts'ebeliso ea protheine ka nako ea mots'eare ka kakaretso, joale che, o ka totobatsa likhothaletso tse ling:
- Kakaretso ea protheine ea letsatsi le letsatsi e aroloa ka lijo tse nyane bakeng sa ho monyela hantle.
- Motheo oa lijo tsa hoseng e lokela ho ba lik'habohaedreite tse rarahaneng, empa protheine e tlameha ho ba teng lijong tsa pele (mohlala, o ka ja mahe, chisi).
- Bakeng sa lijo tsa mots'eare ho molemo ho ja lik'habohaedreite tse rarahaneng + protheine (mohlala, sejana se lehlakoreng + nama kapa tlhapi).
- Lijo tsa motšehare li molemo ho ja meroho ea protheine + e seng setache (mohlala, salate e nang le mahe le sefuba sa kana).
- Ho monate haholo ho jeoa bosiu ke kottage chisi, e nang le liprotheine tse "liehang": ka lihora tse 'maloa e tla fa' mele li-amino acid.
- Haeba u sebelisa seneke ke lijo tsa protheine tse kang chisi le linate, hopola hore li na le liprotheine tse ngata, empa le mafura (hape ke lijo tse nang le likhalori tse ngata haholo).
- Kamora ho ikoetlisa, noa protheine e potlakileng e silang ha 'mele e hloka litšebeletso tse eketsehileng tsa amino acid.
Bala ho eketsehileng ka protheine ea Whey
Lijo tsa protheine: na ea sebetsa kapa e kotsi?
Potso e botsitsoeng sehloohong sa karolo ena e khuts'oane e kanna ea nkuoa e le ea pherekano. Lijo tsa protheine li ipakile li sebetsa hantle ha li sebelisoa lipapaling le ho chesa mafura, empa hape le likotsi tse ling tsa bophelo bo botle, tse seng li boletsoe kaholimo, le tsona lia fumaneha.
Mang kapa mang ea nkileng qeto ea ho leka lijo tse phahameng tsa protheine, ho sa tsotelehe hore na e sebelisetsoa eng, o lokela ho utloisisa: kelello le tlhokomeliso li ke ke tsa "kenya" ka mokhoa o ikhethileng lenaneo la lijo le koetliso. Baatlelete ba lokela ho iketsetsa tekolo e itekanetseng ea boemo bo botle ba bophelo ba hae le likotsi tse ka bang le phepo ea protheine.
Lijo tsa protheine li hanetsoe ka botlalo maemong a latelang:
- Bokhachane le ho fepa matsoele ka mokhoa o itekanetseng li tla u tsoela molemo feela, empa ho ja lijo tse nang le protheine e ngata ho hanana le hoo.
- Maloetse a fapaneng a sebete le liphio, lefu la gallstone ke phepo e phahameng ea protheine e ka mpefatsang bothata bo teng.
- Mathata a sa foleng a pampiri ea meno.
- Lihlahala tse fapaneng le li-neoplasms, ho kenyeletsoa Oncology, lijo tse nang le protheine e phahameng li ka potlakisa kholo ea lihlahala.
Re boetse re totobatsa hore tekano eohle e hlokahalang. Haeba u batla ho theola boima ba 'mele, ho molemo ho qala ho bala likhalori le ho ja ka khaello e nyane le kabo e ts'oanang ea liprotheine, lik'habohaedreite le mafura. Haeba u ntse u itokisetsa tlholisano kapa litlaleho tsa lipapali, empa u batla feela ho fokotsa mafura a 'mele le ho ntlafatsa sebopeho sa hau, ho molemo ho lebala ka lijo tse nang le protheine e phahameng.. Kamora nako e telele sena ha se utloahale. Ho feta moo, o ipeha kotsing ea mathata a tebileng a mala, liphio le sebete ka lebaka la protheine e feteletseng. Lijo tse itekanetseng le boikoetliso bo tloaelehileng li tla u thusa ho theola boima ba 'mele le ho ntlafatsa boleng ba' mele ntle le ho fetella lijong.
Bala haholoanyane mabapi le ho bala likhalori le PFC
Leseli la 10 mabapi le protheine le phello ea eona 'meleng
- Liprotheine ke ntho ea bohlokoa e netefatsang ts'ebetso e tloaelehileng ea 'mele.
- Lijo tsa protheine ke tsona tse ahang kholo le ts'ehetso ea mesifa.
- Ho haella ha protheine lijong tsa letsatsi le letsatsi ho sokela tšenyo ea mesifa le ho hatella.
- Ho ba le liprotheine tse ngata lijong tsa letsatsi le letsatsi ho ka baka mathata ka pampiri ea meno, liphio le sebete.
- Liprotheine tse ngata li fumanoa litlhapi, nama, mahe, lihlahisoa tsa lebese, lijo tsa leoatleng, li-mushroom, linate, lihlahisoa tsa linaoa.
- Protheine ea liphoofolo e phahametse semela sa amino acid haholo.
- Ho ja protheine ea letsatsi le letsatsi bakeng sa necronemesis 1-1,5 g ho 1 kg ea boima ba 'mele, bakeng sa koetliso ea 1.5-2.5 g ka ho 1 kg ea boima ba' mele.
- Bakeng sa ho bokella tlhoko ea letsatsi le letsatsi ea protheine, o ka ja liprotheine tsa lipapali.
- Ho molemo ho se lule lijong tse phahameng tsa protheine, le ho fana ka khetho ho kabo e ts'oanang ea liprotheine, lik'habohaedreite le mafura ho menyu.
- Haeba u batla ho eketsa kapa bonyane ho boloka boima ba mesifa, ha ua lokela ho ba le protheine feela, empa le ho ikoetlisa khafetsa.
Bala hape lingoliloeng tsa rona mabapi le koetliso e sebetsang:
- TABATA Workout: tataiso e felletseng
- Mokhoa oa ho ithuta ho ts'oara ho tloha qalong le malebela
- Loketse koetliso lapeng bakeng sa banana bakeng sa metsotso e 30-45 ntle le lisebelisoa