- mabapi le melemo ea protheine ho batho;
- ho tla etsahala'ng haeba u sa kenye lijo tsa protheine tse tsoang lijong kapa, ka lehlakoreng le leng, u feteletse lijo tse ngata ka protheine;
- ho bala palo ea boima ba 'mele ka boima ba' mele;
- Ke lihlahisoa life tseo e leng liprotheine tse ngata ka ho fetisisa (tafoleng);
- lihlahisoa tse ke keng tsa senyeha bakeng sa liprotheine tsa lijo;
- lenane la ho batla ho fokotseha.
Ho feta protheine e na le thuso?
Liprotheine ke thepa e ka sehloohong ea mohaho bakeng sa 'mele. Tsena ke limolek'hule tse nyane tse nang le litene tse kopanelang ho hahoa lisele le DNA, li etsa hore li-enzyme li hlahisoe, li ikarabella ka letlalo (collagen), li senya lik'hemik'hale le libaktheria, li fetisetsa oksijene (hemoglobin) ka 'mele, ebe li theohela li-amino acid tse hlokahalang. Hona ke lenane le lenyenyane la seo protheine e se nang thuso bakeng sa motho.
Ho baatlelete, liprotheine li thusa ho haha mesifa ea mesifa, ho theola boima ba 'mele ho fana ka mokhoa o telele oa ho tsuba, e leng ho fehlang matla. Ka ho ts'oaroa ha li-fillets, 'mele o sebelisa 10-12% ea matla,' me ke karolo ea 5% feela.
Ke eng e kotsi e sa tloaelehang ea ho kenella ea liprotheine bakeng sa motho?
Bofokoli ba nako e telele le ho fetela ha liprotheine 'meleng li na le phello e mpe bophelong bo botle ba batho.
Khaello:
- Ho lahleheloa ke letlalo la elasticity (cellulite, stretch marks, looseness);
- Ho fokotseha ha mesifa ho eketseha, atrophy (thibelo e thata liprotheine e tla lebisa ho shrinkage ea mesifa, mohlala o tsotehang ke lithethefatsi tse seng kotsi);
- Ho lahleheloa ke lipekere, tahlehelo ea moriri;
- Ho senyeha ha sefahleho sa li-vascular, valvular le mesifa ea pelo.
Ho feta:
- Ho noa joala (chefo) ea sebete le liphio ka lihlahisoa tsa phaello ea protheine;
- Mathata le mpa;
- Botenya ba sebete (mafura a hepatosis);
- Mathata a pelo.
Ho na le protheine ho molemo ho se joe: u se ke ua fokotsa kapa ho eketsa tekanyo ea letsatsi le letsatsi ka bohlale ba hau.
U ka bala palo ea letsatsi le letsatsi ea protheine ka boima ba 'mele?
Ho bala palo ea protheine ea letsatsi le letsatsi e bonolo haholo.
Bakeng sa mokhoa oa ho phela ka tsela e itekanetseng - 1 g ea protheine ka ho ya ka 1 kg ea boima;
Bakeng sa mesebetsi e tlaase - 1.5 g ea protheine ka kg ea boima ba 'mele;
Bakeng sa mokhoa o sebetsang oa bophelo le ho batla ho boima - 2-2.5 dikgerama tsa protheine ka 1 kg ea boima ba 'mele.
Empa ka nako e ts'oanang, lihlahisoa tsa protheine ha lia lokela ho ba tse fetang 15-20% ea kakaretso ea letsatsi le leng le le leng.
Ka 1 g ea protheine e na le 4 kcal. Ho bala lik'halori tsa lihlahisoa tsa protheine, eketsa palo ea liprotheine (grams) ka 4.
Ho bala lik'hilojule ho fokotsa boima ba 'mele, bala mona .
Lenane la Protheine Products
Baeta-pele ba nama ba sebele ba liprotheine ke nama ea likhoho, veal le Turkey. E latelang ho tla nama ea tlhapi, tlhapi le tlhaho ea mahe. Kantle ho bona, lijo tsa letsatsi le letsatsi tsa lijo tse phetseng hantle ha li nahane. U ke ke ua noa lebese, u se ke ua ja chisi ea cottage, empa ho na le ligrama tse 150 tsa nama kapa litlhapi - bafani ba li-amino acid tse hlokahalang-li hlokahale feela.
Lijo le linate le tsona ke mehloli ea liprotheine, empa ke tsa lijo tsa protheine-carbohydrate. Lintho tsa li-amino acids ho tsona li fokotseha ka makhetlo a 'maloa. Kopanya liprotheine tsa liphoofolo le meroho ka karolelano ea 60/40%, 'mele o tletse lintho tse molemo haholo.
Ka tsela, macaroni le protheine e phahameng ho feta 11 g ka ho ya ka 100 g e lekana le protheine ea meroho. Ikemisetse ho reka.
Lijo tsa mofuta ofe liprotheine li ja mantsiboea? Lihlahisoa tsa lebese tse fokolang fatše le lihlahisoa tse seng kae tsa litholoana - lijo tse ngata tsa morao haholo.
Liprotheine lihlahisoa tsa ho boima boima, litafole
Bakeng sa lijo tsa motšehare, ja lijo tse nang le liprotheine tse phahameng tsa 12-15 dikgerama, bakeng sa lijo tsa motšehare tsa 10 ho isa ho tse 15 tsa protheine le bakeng sa ho noa ha ligrama tse 5 ho isa ho tse 10 tsa protheine.
Ho etsa bonnete ba hore lijo tsa hau li fapane ebile li na le thuso, re fana ka lethathamo la "lijo tse 100 tsa protheine bakeng sa lijo tsa Dukan".
Lihlopha tse latelang li bontša liprotheine, mafura le lik'habohaedreite, hammoho le khalori ea li-milk le lihlahisoa tsa nama.
Tafole ena e na le lihlahisoa tsa TOP-12 tse nang le protheine ea meroho.
| Lebitso la lihlahisoa | Liprotheine, g | Mafura, g | Lihabohaedreite, g | Matla a matla ka 100 g, kcal |
| Koro | 11th | 1.2 | 68.5 | 329 |
| Oatmeal | 12.3 | 6.1 | 60 | 342 |
| Rice | 7th | 1 | 74 | 333 |
| Buckwheat | 12.6 | 3.3 | 57.1 | 308 |
| Linaoa tse tšoeu | 7.0 | 0.50 | 16.90 | 102 |
| Lentils | 24 | 1.5 | 46 | 295 |
| Li-walnuts | 16.2 | 61 | 11.1 | 656 |
| Mekhabiso | 26.3 | 45 | 45 | 690 |
| Rye | 10.7 | 2 | 56 | 276 |
| Semela | 8.3 | 1.2 | 7.5 | 74 |
| Lierekisi | 23 | 1.6 | 58 | 648 |
| Soybean | 35 | 17.3 | 26.5 | 402 |
Menu bakeng sa letsatsi bakeng sa lijo tse phetseng hantle
Hoseng:
- oatmeal lebese + 1/3 banana - 150 dikgerama;
- chisi ea cottage 1% + morara o omisitsoeng + 1 tsp. fiber - 150 dikgerama;
- di-oatmeal li-pancake tse nang le mahe a linotši - 3-4 li-pc.
Snack: salate ea litholoana kapa meroho
Mantsiboea: (likarolo tsa ligrama tse 100)
- lijo tsa motsoako oa likhoho bakeng sa banyalani ba babeli + ba sauerkraut;
- sopho e entsoeng ka perela / raese ka moro oa mafura a tlaase + bohobe bo tsoang bohobe bo bobe;
- sesepa sa meroho se se nang litapole + sopho ea khoho ka sauce ea garlic (150-200 g) + selae sa bohobe bo bobe.
Snack : salate ea litholoana kapa meroho
Lijo tsa motšehare: (liphallelo tsa ligrama tse 100)
- litlhapi tse omeletseng bakeng sa banyalani, ba tletseng meroho;
- meroho ea limela tsa meroho;
- chisi ea kottage le tranelate e bolila 15% le omisitsoeng apricots.