Khopolo-taba le 'nete ka protheine lijong tsa limela
 

Liprotheine ke moaho oa lisele tsa rona, mesifa le lisele tsa rona. E ikarabella mesebetsing e mengata 'meleng, ka hona e mong le e mong oa rona o tlameha ho fumana palo e lekaneng ea protheine e nang le lijo letsatsi le leng le le leng.

Ka bomalimabe, ho sa ntsane ho e-na le tumelo e atileng ea hore batho ba itšebetsang ka nama le lihlahisoa tsa liphoofolo ba ke ke ba fumana palo e hlokahalang ea protheine ... Ke utloa ka sena khafetsa mabapi le lijo tsa ka. Na ke 'nete?

Karabo ke hore lijo tse reriloeng hantle li ka ba le protheine e ngata e lekaneng ho u boloka u phetse hantle ebile u le mafolofolo. E-ja mefuta e fapaneng ea lijo 'me u fumane limatlafatsi tsohle tseo u li hlokang. Ka phetoho ea ho ja lijo tse thehiloeng limela, ke ile ka qala ho sebelisa lihlahisoa tse ngata tse ncha, tseo tse ling tsa tsona ke neng ke qala ho utloa ka tsona! 'Me, ehlile, ke ne ke sa tsebe hore e ka ba mohloli o motle oa liprotheine, livithamini le liminerale, mohlala:

- linate: ligrama tse 45 tsa linate, ho latela mofuta, li na le ligrama tse 4 ho isa ho tse 7 tsa protheine,

 

- peo (mohlala, hemp): ka ligrama tse 30 tsa lithollo, ho latela mofuta, ho ka ba le ligrama tse 5 ho isa ho tse 10 tsa protheine,

- linaoa tse tala: ligrama tse 150 tsa linaoa tse phehiloeng li na le ligrama tse 17 tsa protheine,

- li-chickpeas: ligrama tse 160 tsa li-chickpea tse felileng li na le ligrama tse 14 tsa protheine,

Lentile: ligrama tse 200 tsa lensisi tse phehiloeng = ligrama tse 18 tsa protheine

- linaoa: hape li latela mofuta oa linaoa, mohlala, ka ligrama tse 150 tsa linaoa tse ntšo tse phehiloeng, ligrama tse 15 tsa protheine,

- lijo-thollo tseo ke li ratang haholo ke quinoa: ligrama tse 185 tsa quinoa e phehiloeng e na le ligrama tse 8 tsa protheine,

- nyalothe: ligrama tse 170 tsa nyalothe e phehiloeng e na le ligrama tse 6 tsa protheine,

- Amaranth: ligrama tse 240 tsa amaranth e felileng e na le ligrama tse 9 tsa protheine,

- tofu: ka ligrama tse 120, ligrama tse 10 tsa protheine,

- Spirulina le bolele bo bong bo na le liprotheine tse ngata, likhaba tse peli tsa phofo e ommeng ea spirudin e na le ligrama tse 8 tsa protheine.

Tse ling tsa lipepe tsa ka ke tsena:

Le spirulina le peo ea hemp li ka eketsoa ho smoothies le maro.

Ka kakaretso, limela tse ngata li na le liprotheine tse nyane, ke ka hona litsebi tsa phepo li reng ka ho ja lijo tse fapaneng letsatsi lohle, o ka fumana protheine e lekaneng. Mohlala, ligrama tse 180 tsa sepinichi se phehiloeng li na le ligrama tse 5 tsa protheine, 'me ligrama tse 140 tsa broccoli e phehiloeng li na le ligrama tse 3 tsa protheine.

Liprotheine li tlameha ho beoa ka pele lijong tsohle, haholo-holo lijong tse itšetlehileng ka limela. Leka ho kenyelletsa mohloli oa protheine ea limela le lijo tse ling le tse ling ho netefatsa hore u na le li-amino acid tse felletseng letsatsi lohle.

Pele ho potso ea hau mabapi le hore na motho o hloka protheine e kae ka letsatsi, ke tla re sena ke motho ka mong mme se ipapisitse le lintlha tse ngata: mokhoa oa hau oa bophelo, lipheo, ts'ilo, boima, mofuta oa protheine e jeoang. Ka kakaretso, RDA, ho latela American Academy of Nutrition and Dietetics, ke ligrama tse 56 bakeng sa banna le ligrama tse 46 bakeng sa basali. Hobane baatlelete ba na le liprotheine tse phahameng ho feta bao e seng baatlelete, Canadian Academy of Nutrition le Dietetics le American College of Sports Medicine ba fana ka maikutlo a hore ba bale protheine ea bona ea letsatsi le letsatsi ka tsela e latelang:

- ho ikoetlisetsa lipapali tsa matla (Baatlelete ba Matla): ho tloha ho ligrama tse 1,2 ho isa ho 1,7 tsa protheine ka kilogram e le 'ngoe ea boima ba' mele;

- litsebi tsa "mamello" ea lipapali (baatlelete ba mamello): ho tloha ho 1,2 ho isa ho 1,4 ligrama tsa protheine ka kilogram e le 'ngoe ea boima ba' mele.

 

Mehloli ea:

Boitsebiso ba Boits'oaro

Sekolo sa Nutrition le Dietetics 

http://www.vrg.org/nutrition/2009_ADA_position_paper.pdf

 

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