Haeba u motho ea eang boikoetlisong kapa motho ea lekang ho lula u phetse hantle, mohlomong u kile ua utloa lentsoe 'protheine' ka linako tsohle, na ha ho joalo? Ho theola boima ba 'mele, ho haha mesifa ... re bua ka protheine bakeng sa ntho e 'ngoe le e 'ngoe. Empa na u ne u tseba hore ho na le mefuta e 'meli ea protheine? Ke protheine ea liphoofolo le protheine ea limela. Kajeno, re tla bua ka liphapang lipakeng tsa tse peli, melemo le mathata, le se hlileng se leng molemo bakeng sa 'mele oa hau.
Hantle-ntle protheine ke eng? Pale ea li-amino acid
Ka bokhutšoanyane, liprotheine ke tsona tse hahang 'mele ea rona. Feela joalokaha litene li hlokahala ho haha lebota, liprotheine lia hlokahala bakeng sa ho haha ntho e 'ngoe le e 'ngoe 'meleng ea rona, ho kenyeletsoa mesifa, lihormone le li-enzyme. Liprotheine tsena li entsoe ka limolek'hule tse nyane tse bitsoang li-amino acid .
Nahana ka li-amino acid e le lifaha tse mebala-bala. Lifaha tsena li kopantsoe hammoho ho etsa mefuta e fapaneng ea liprotheine. 'Mele oa rona o hloka mefuta e ka bang 20 ea li-amino acid. 'Mele oa rona o ka etsa tse 11 tsa tsena. Empa mefuta e 9 e setseng e ke ke ea etsoa ke 'mele oa rona. Re tlameha ho li fumana lijong. Li-amino acid tse 9 tseo re hlokang ho li fumana lijong li bitsoa "Li-amino Acids tsa Bohlokoa" .
"Protheine e felletseng" ke eng? Ke hore, haeba lijo li na le li-amino acid tsohle tse 9 tsa bohlokoa, ke mohloli o felletseng oa protheine.
Lihlopha tse peli tse ka sehloohong tsa liprotheine: liprotheine tsa liphoofolo le tsa limela
Ho na le litsela tse peli tse ka sehloohong tseo re fumanang protheine ka tsona: lijo tsa liphoofolo le lijo tsa limela. Ho na le liphapang tse nyane tse itseng ka har'a protheine ea tsena tse peli. A re shebeng hore na ke eng.
| Tšobotsi | Protheine ea Liphoofolo | Protheine ea Limela |
|---|---|---|
| Botlalo | Bongata ba tsona ke "liprotheine tse felletseng." Seo se bolela hore li na le li-amino acid tsohle tse 9 tsa bohlokoa. | Bongata ba tsona ke "liprotheine tse sa fellang." Li haelloa ke e 'ngoe kapa tse peli tsa li-amino acid tsa bohlokoa (empa ho na le mekhelo). |
| Mehloli e fumanehang | Nama (khoho, nama ea khomo, nama ea kolobe), tlhapi, mahe, lebese le lihlahisoa tsa lebese (yogati, chisi). | Li-legume (lentile, li-chickpea, linaoa tse tala, soya), linate (li-cashew, linate tsa peanut), lijo-thollo, meroho, jj. Quinoa, tofu, jj. ke liprotheine tse felletseng. |
| Limatlafatsi tse ling | E na le vithamine B12 e ngata, vithamine D, tšepe ea heme le zinki. | E ruile ka faeba, li-antioxidants le lik'hemik'hale tsa phyto. |
Melemo ea protheine ea limela ke efe?
Ke mofuta ofe oa protheine eo u e jang mohlomong o bohlokoa le ho feta hore na u ja protheine e kae . Ho na le melemo e mengata ea bophelo bo botle ea ho amohela lijo tsa protheine tse thehiloeng limela.
- Tšireletso ea lefu la pelo: Tlhahlobo ea lithuto tse 'maloa e fumane hore batho ba latelang lijo tsa meroho/vegan ba na le kotsi e tlase ea 30% ea ho bolaoa ke lefu la pelo ho feta ba jang nama. Lebaka ke hobane lijo tse thehiloeng limela li na le mafura a mangata, tšepe le lihormone tse fokolang.
- Tšireletso ea kankere: Lijo tse nang le lijo tse ngata tse tsoang limela li fokotsa kotsi ea kankere. Lik'hemik'hale tsa fito tse fumanoang limela li fumanoe li thusa ho thibela kankere. Hape, lijo tsa limela li na le faeba e ngata, e thusang ho laola boima ba 'mele le ho boloka bophelo bo botle ba tšilo ea lijo.
- Fokotsa kotsi ea stroke: Ho ja lijo tse phetseng hantle tse thehiloeng limela ho ka fokotsa kotsi ea stroke ka hoo e ka bang 10%. "Lijo tse phetseng hantle tse thehiloeng limela" mona li bolela lijo tse nang le meroho e mengata, lijo-thollo tse felletseng le linaoa, le lijo-thollo tse hloekisitsoeng tse fokolang le tsoekere e ekelitsoeng.
- Tšireletso khahlanong le Lefu la Tsoekere la Mofuta oa 2: Batho ba itšetlehileng ka lijo tse thehiloeng limela ba na le kotsi e tlase ea ho tšoaroa ke lefu la tsoekere la mofuta oa 2 ha ba bapisoa le ba jang protheine e ngata ea liphoofolo.
Joale melemo le likotsi tsa protheine ea liphoofolo ke life?
Leha protheine ea limela e na le melemo e mengata, protheine ea liphoofolo ha e mpe ka ho feletseng. Haholo -holo protheine ea liphoofolo e nang le mafura a tlase.Hape ho na le melemo e meng mehloling. Mohlala, bakeng sa ba nkang sebaka sa nama e khubelu ka lintho tse kang khoho le tlhapi, ba:
- Kotsi ea lefu la tsoekere la mofuta oa 2 e tlase.
- Kotsi ea lefu la pelo e tlase.
- Kotsi ea ho tšoaroa ke kankere ea mala a maholo, ea mpa, ea pancreatic le ea prostate e tlase.
- Ho bonolo ho laola boima ba 'mele.
Empa ela hloko kotsi ena!
Ntho ea bohlokoa ka ho fetisisa ke hore ho ja nama e khubelu (joalo ka nama ea khomo, nama ea kolobe) le nama e sebetsitsoeng (joalo ka lisoseje, bacon) khafetsa ha ho phele hantle.
Phuputso e entsoeng ho batho ba fetang 100,000 e fumane hore ho ja nama e khubelu e eketsehileng letsatsi le letsatsi ho ka eketsa kotsi ea lefu ka 13%, 'me ho ja nama e sebelisitsoeng e eketsehileng ho ka eketsa kotsi ka 20%.
Ka hona, ha o kgetha protheine ya diphoofolo, ho bohlale ho fokotsa nama e kgubedu le nama e sebeditsweng mme o behe pele khoho, tlhapi, mahe le lebese.
Haeba u ja lijo tse thehiloeng limela feela, nahana ka lintho tsena.
Ho fumana melemo ea lijo tse thehiloeng limela, o hloka ho ja mefuta e fapaneng ea lijo tse phetseng hantle tsa limela . Lijo tse sebetsitsoeng tse bitsoang "limela" 'me li tletse tsoekere le mafura li ke ke tsa u fa limatlafatsi tseo u li hlokang. Haeba u motho ea thehiloeng limela, u lokela ho ba hlokolosi haholo ka limatlafatsi tse latelang:
- Zinki
- Vithamine B12 - Sena ha se fumanehe ka tlhaho lijong tsa limela.
- Protheine (ka ho nka mefuta e fapaneng)
- K'halsiamo
- Vithamine D
Tsena ke tse ling tsa lintho tseo u ka li etsang ho fihlela litlhoko tsena tsa phepo e nepahetseng:
- Etsa mefuta e fapaneng: Ho ena le ho ja mofuta o tšoanang oa meroho le litlama, eketsa mefuta e fapaneng ea linaoa (lentile, chickpea, lierekisi, soya), linate le lijo-thollo lijong tsa hau. Ka tsela ena, u ka fumana amino acid e haellang lijong tse ling ho tsoa ho tse ling.
- Lijo tse matlafalitsoeng: Noa lebese la limela joalo ka lebese la soya le nang le calcium e eketsehileng le vithamine D. Sebelisa lihlahisoa tse kang tomoso ea phepo e nepahetseng e nang le vithamine B12 e eketsehileng.
- Meroho e tala e lefifi: Meroho e tala e lefifi e kang spinach, kale le collard greens ke mohloli o motle oa calcium.
Kamehla ho molemo ho buisana le ngaka ea hau pele u etsa liphetoho tse kholo lijong tsa hau, haholo-holo haeba u na le bothata ba bongaka.
Molaetsa oo u ka o isang hae
- Protheine e entsoe ka li-amino acid 'me e bohlokoa bakeng sa' mele. Ho na le "li-amino acid tsa bohlokoa" tse 9 tseo re lokelang ho li fumana lijong.
- Protheine ea liphoofolo e na le li-amino acid tsena tse 9 kaofela. Leha ho le joalo, nama e khubelu le nama e sebetsitsoeng li na le likotsi bophelong.
- Protheine ea limela e ntle haholo bakeng sa thibelo ea pelo le kankere. Empa ho fumana li-amino acid tsohle tse hlokahalang, o hloka ho ja mefuta e fapaneng ea lijo tsa limela (lijo-thollo, linaoa, linate).
- Tharollo e molemohali ke mokhoa o leka-lekaneng. Fokotsa nama e khubelu 'me u kenye khoho, tlhapi, mahe le liprotheine tse fapaneng tsa limela lijong tsa hau.
- Haeba o itshetlehile ka dijo tsa dimela ka botlalo, etsa bonnete ba hore o hlokomela dimatlafatsi tse kang vithamine B12, zinki le calcium.
- Pele o etsa liphetoho tse kholo lijong, buisana le ngaka ea hau bakeng sa keletso.
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