Tse ka Hare
'Mele ea rona e hloka mafura, lik'habohaedreite, liprotheine, livithamini, liminerale le metsi. Protheine, eo hape e tsejoang e le protheine, ke thepa ea ho aha mesifa, masapo, litho tsa kahare le motheo oa tšilo ea lijo e nepahetseng.
Kantle ho protheine, ho ke ke ha khoneha ho theha tsamaiso ea mali le ho itšireletsa mafung, 'me protheine e nka karolo e mafolofolo ts'ebetsong ea ts'oaetso ea' mele - metabolism, e bohlokoa bakeng sa phepo e nepahetseng le boiteko ba ho theola boima ba 'mele.
Liprotheine li thusa ho isa limatlafatsi tsa bohlokoa liseleng le ho sireletsa 'mele linthong tse ka ntle tsa likokoana-hloko.
Moo u ka fumanang protheine
Protheine ha e hlahisoe ke 'mele ka bo eona, kahoo ho hlokahala hore e kenngoe ka ntle,' me ka ho khetheha e laoloe, hobane bongata ba batho ha bo fumane le halofo ea kabelo ea letsatsi le letsatsi ea protheine.
Proteine metabolism e hlaha joang
Liprotheine tse tsoang lijong li senyehile ka har'a karolo ea meno ho ea ho li-amino acid. Lijo tsa liphoofolo li na le li-amino acid tsohle tse hlokahalang tseo 'mele o ka li etsang ho tsoa liprotheine,' me mehloli ea limela e na le sete e sa felletseng.
Ho tsoa mala, li-amino acid li kena maling ebe li ajoa lisele tsohle tsa 'mele. Lisele li kopanya limolek'hule tse hlokahalang tsa protheine ho tsoa ho li-amino acid, tse sebelisoang ke 'mele bakeng sa litlhoko tsa eona.
Ke eng e tloaelehileng ea protheine ka letsatsi
Motho o hloka ho ja ligrama tse 0.45 tsa protheine ka kilogram ea boima ba 'mele letsatsi le leng le le leng, haeba o ikoetlisa kapa o phela ka mokhoa o fetelletseng, o ka eketsa mokhoa o sireletsehileng oa protheine ho fihlela bonyane grama e le' ngoe.
Ke lijo life tse nang le protheine
Protheine e fumanoa lihlahisoa tsa liphoofolo - ka nama e tlaase ea mafura, tlhapi, mahe, lihlahisoa tsa lebese. Li-Vegetarians li ka etsa hore ho be le khaello ea protheine ka ho ja karolo ea linaoa, soya, linate, peo.
Mokhoa oa ho pheha le ho ja hantle
Ho molemo ho pheha lijana tsa protheine ka ho belisa kapa ho halika-ntle le ho eketsa oli. U lokela ho ja lihlahisoa tsa protheine ka thoko ho motoho, bohobe le litapole. Kenya salate ea meroho tlhapi kapa nama. Lijo tsa protheine li ka jeoa pele ho lihora tse 18, e le hore li se ke tsa jara karolo ea mala ka mokhoa o boima oa ho sila protheine bosiu.
Ho tla etsahalang haeba ho se na protheine e lekaneng
Ka lebaka la khaello ea protheine, metabolism e lieha, boima ba mesifa boa fokotseha, le mafura a eketseha. Letlalo, moriri, manala a batla a entsoe ka botlalo ka protheine, ka hona boemo ba ona ka kotloloho bo latela phepo ea protheine.
Ka khaello ea protheine, sefuba se ba teng khafetsa, sesole sa 'mele sea fokola.
Linnete tse thahasellisang
- Molek'hule ea collagen e na le li-amino acid tse 2000, 'me haeba metabolism ea protheine e senyehile, ha ho na tranelate e tla nchafatsa letlalo.
- Haeba u sa iketsetse letho bakeng sa khaello ea protheine, 'mele o tla hula li-amino acid lithong tsa ka hare, tse tla lebisa phelisong ea bona.