Lintho tsa motheo tsa phepo e nepahetseng
Protheine ke eng?
Liprotheine ke sehlopha sa limatlafatsi tse entsoeng ka amino acid, limolek'hule tse nyenyane tse entsoeng ka carbon, hydrogen, oksijene le liathomo tsa naetrojene. Liathomo tsena lia kopana ka mekhoa e sa tšoaneng ho etsa li-amino acid tse fapaneng. Tse ling tsa tsona ke tsa bohlokoa hobane li ke ke tsa etsoa ke 'mele' me li lokela ho kenngoa ka lijo. Tse ling kaofela li ka etsoa ke sebete haeba likaroloana tsohle tsa lik'hemik'hale tse hlokahalang li fumaneha.
Mesebetsi ea Protheine
Liprotheine li na le mesebetsi e fapaneng ea bohlokoa ka hare ho 'mele. Ntho ea pele le ho feta, liprotheine li na le boikarabelo ba ho hōla le tlhokomelo ea lisele tsohle tsa 'mele le mehaho, joaloka lesapo, mesifa, lisele tsa mali, letlalo le moriri. Hape ke karolo e ka sehloohong ea li-enzyme, liprotheine tse thusang ho etsa lik'hemik'hale tse ngata 'meleng, ho kopanyelletsa le ts'oaetso. Liprotheine li boetse li kenyelletsoa tlhahisong ea lihomone tse kang insulin , lihomone tsa qoqotho, estrogen le testosterone.
Ha re ja liprotheine lijong tsa rona, mpa e thibela lik'hemik'hale tsa mali tse qalang ho senya lik'hemik'hale. Ho tsuba ho tsoela pele ka maleng a mangata moo, ha e le hantle, boholo ba liprotheine li senyeha. Qetellong, liprotheine li khutliselitsoe mofuteng oa tsona oa motheo oa amino acid e le hore li khone ho kenngoa ka maleng le maling. Ho tloha moo, ba ea sebeteng moo ho sebelisoang amino acid e laoloang teng.
Ka linako tse ling li sebelisetsoa ho etsa liprotheine tsa bohlokoa sebeteng, ka linako tse ling li romeloa libakeng tse ling ho tla sebelisoa.
Ho Hlokahala Protheine E kae?
Liprotheine tse hlokahalang li fapana ho ea ka lilemo, tekano le boima. Leha ho le joalo, ho mosali ea tloaelehileng, ea lilemo li 19 ho ea ho 50, ho ja liprotheine e lokela ho ba hoo e ka bang 46g ho 50g ka letsatsi.
Mosali ea nang le moimana kapa ea laolang o hloka liprotheine tse eketsehileng ho finyella litlhoko tsa bona tsa letsatsi le letsatsi. Mokhoa o nepahetseng oa phepo ea PCOS o lokela ho kenyelletsa bonyane liphallelo tse peli ho isa ho tse 3 tsa protheine e boima ka letsatsi.
Lijo tsa Lijo tsa Protheine
Liprotheine lijong tsa rona li ka tsoa mehloling e 'meli e fapaneng: limela tse thehiloeng (tse kang soya , linate le linaoa), kapa liphoofolo (tse kang nama, lebese le mahe). Ntle le soya, liprotheine tse thehiloeng liphoofolong li na le li-amino acid tse hlokahalang ka bongata. Liprotheine tse thehiloeng limela li boetse li na le li-amino acid tse hlokahalang, leha ho le joalo, tse ling tsa tsona li ka 'na tsa se ke tsa lekaneng hore li finyelle litlhoko tsa rona tsa lijo. Haeba u sa je lihlahisoa tsa liphoofolo, u ka kopanya mefuta e sa tšoaneng ea liprotheine tsa limela ho etsa bonnete ba hore u fumana li-amino acid tsohle tseo u li hlokang.
Liprotheine tsa liphoofolo li atisa ho ba mafura a mangata, kahoo mefuta ea liprotheine e lokela ho fokotseha. Liprotheine tse omeletseng li kenyelletsa khoho le turke li koetsoe kapa li hlajoe ntle le letlalo, nama ea nama ea likhomo e tlotsitsoeng le litlhapi. Likhooa le linate le tsona li khethoa hantle liprotheine tse thehiloeng limela. Itlhahlobe ka lijo-thollo tse kang quinoa le kasha tse phahameng haholo liprotheine. Meriana, haholo-holo lebese le yogurt li na le liprotheine empa hape le tsona li phahame haholo.
E ja lijo tsena ka mokhoa o lekanyelitsoeng.
Matsatsing ana, likhetho tse ngata li fumaneha bakeng sa liprotheine tse omeletseng. Turkey Bacon le mahe makhooa a ka etsa lijo tsa hoseng tse monate . Sandwich ea Turkey e nang le mafura a tlaase, tomate le lettuce e ka ba lijo tsa motšehare haholo. Leka feela ho apara mahlaku a mosetareta ho e-na le mayonnaise. Hopola hore ho itokisetsa hoa bohlokoa, 'mele oa khoho o na le khetho e kholo, empa oe ope kapa o ape ho e-na le ho omisoa. Ha u nahana ka nakoana esale pele, ho ka ba bonolo ho fumana liprotheine tse monate tse khethileng.
E hlophisitsoeng ke Angela Grassi, MS, RDN