Tse ka Hare
Hobaneng protheine?
- Haeba lijo li se na liprotheine tse ngata, boits'ireletso ba mmele bo a fokotseha. Ke khaello ea liperesente tse 25 feela tekanyong ea letsatsi le leng le le leng e fokotsang 'mele ho hanela mafu. Boithuto bo bonts'itse hore ka lebaka la khaello ea protheine, ho hlahisoa li-antibodies tse tlase tse sirelletsang 'mele mafung,' me ho na le lisele tse ling tse fokolang tse amehang masoleng a mmele.
- Liprotheine ke karolo ea 'mele. Protheine e sebelisetsoa ho haha lera la sele, marako a methapo, mesifa, lefufuru le mesifa, letlalo, moriri le manala. Mme, ehlile, ke liprotheine tse nang le tsona - ho kenyeletsoa le li-enzyme.
- Ka lebaka la khaello ea protheine, ho monya ha livithamine le liminerale tse itseng hoa senyeha. Phosphorus le tšepe ka bongata bo hlokahalang bakeng sa bophelo bo botle li ka fumanoa feela lihlahisoa tsa protheine, ho feta moo, tšepe - feela ho liphoofolo.
- Ka lebaka la khaello ea protheine, boemo ba letlalo bo mpefala - haholoholo lilemong
Mehloli ea protheine e sebetsang ka ho fetesisa le e tlase
| Product | Litaba tsa protheine (ho tloha tlhoko ea letsatsi le letsatsi) | Boleng ba khalori | |
Mutlanyana | 43% | 194kcal | |
Khomo ea nama | 43% | 219 kcal | |
Nama ea nku | 36% | 245kcal | |
38% | 373kcal | ||
kalakuni | 33% | 153kcal | |
| 187kcal | |||
| Halibut | 34% | 122kcal | |
| Cod | 31% | 85kcal | |
Tuna makotikoti вhae lero | 38% | 96kcal | |
37% | 218kcal | ||
| Bosoeu ba lehe | 19% | 48kcal | |
| Khauta 5% | 35% | 145kcal | |
| Peanut | 43% | 567kcal | |
25% | 654kcal | ||
| Lierekisi | 18% | 130kcal | |
| linaoa | 16% | 139kcal | |
6% | 131kcal | ||
22% | 307kcal | ||
| Sehlahisoa se koahetsoeng sa soya ("Ke nama") | 70 - 80% | 290kcal |
Lintlha tsena li tla u thusa ho khetha le ho rera lijo.
- Lehe la khoho, ha le bapisoa le lihlahisoa tse ling, le na le protheine e feletseng ka ho fetisisa, e batlang e kenngoa ka ho feletseng ke 'mele.
- Nama ke mohloli o theko e tlaase ka ho fetisisa oa protheine e felletseng ka bongata bo hlokahalang.
- Liprotheine tsa litlhapi li tšoana le 93 - 98%, ha liprotheine tsa nama li le 87 - 89%.
- Lihlahisoa tsa meroho, ntle le soya, ha li na protheine e feletseng "ka mokotleng o le mong". Ho fumana protheine e felletseng ho tsoa lijong tsa limela, o hloka ho e fapanyetsana khafetsa: ke hore, ja lijo-thollo, linaoa, linate letsatsi le leng le le leng (hantle, hammoho le lihlahisoa tsa lebese kapa lehe).
- Oli ea tlhapi, ho fapana le mafura a nama ea khomo, nama ea kolobe, konyana, ke mohloli oa mafura a mafura a omega-3, ka hona e kanna ea se tšoanelehe ho "bolokoa" ho eona.
Ho thoe'ng ka boleng?
Empa ha se sona feela seo u hlokang ho se tseba ka liprotheine bakeng sa ho etsa phepo e nepahetseng. Pele, liprotheine li na le sebopeho se fapaneng. Taba ea bobeli, kaofela li kopantsoe ka litsela tse fapaneng.
Liprotheine li entsoe ka li-amino acid, 'me re khahloa ke li-amino acid tseo ho thoeng li bohlokoa. Tse ling re ka iketsetsa tsona, 'me tsena re li amohela feela ka lijo. Ho lekola boleng ba protheine ea sehlahisoa se seng le se seng (ke hore, amino acid ea bohlokoa e hlahisitsoeng hantle ho eona), ho sebelisoa se bitsoang protein utility factor (CPB). Coefficient e boetse e nahanela ntlha ea bobeli ntle le sebopeho sa amino acid - hore na liprotheine tse tsoang sehlahisoa se itseng li kenella hantle hakae 'meleng. Ho tloha ka 1993, Protein Utility Factor e sebelisitsoe ke WHO le Mokhatlo oa Lijo le Temo oa Machaba a Kopaneng ho lekola boleng ba sehlahisoa.
Mehloli e Meholo ka ho Fetisisa ea Protheine
| Product | CPB | |
| Ehe | 1,00 | |
| Lebese | 1,00 | |
| Lekhahla | 1,00 | |
| Soy protheine phofo | 0,94 - 1,00 | |
| kalakuni | 0,97 | |
| Litlhapi tsa lelapa la Salmon | 0,96 | |
| Khomo ea nama | 0,92 | |
| Khoho | 0,92 | |
| Rice / oatmeal le lebese | 0,92 | |
| linaoa | 0,68 | |
| Buckwheat | 0,66 | |
| Peanut | 0,52 | |
| Poone | 0,42 |