Liprotheine ke limatlafatsi tse bohlokoa ka ho fetisisa bakeng sa batho bohle ba amehang lipapaling le ho phela bophelo bo lekanyelitsoeng, ba tsofetseng le bana ba banyenyane. Mosebetsi oa oona 'meleng o ke ke oa phethahala ka ntho leha e le efe e' ngoe, eseng ntho e le 'ngoe, joaloka lik'habohaedreite le mafura. E hlokoa le ho jeoa ka mokhoa ofe kapa ofe ho bopa, ho tsosolosa le ho boloka lisele, mesifa ea mesifa, letlalo, masapo, mali 'me ho hlokahala feela ho etsa li-antibodies. E 'ngoe ea mofuta oa protheine ke meroho. Ke seo a leng sona, 'me ke eng se molemo ka ho fetisisa sa mohloli oa liprotheine tsa meroho,' me se tla tšohloa ka tlase.
Protheine ea meroho - tlhahisoleseding e akaretsang
Ho ea ka lenane la amino acid, ho na le mefuta e 'meli ea liprotheine - e feletseng le e sa phethoa. Liprotheine tse feletseng ke tse nang le lintho tsohle tsa bohlokoa (tse hlokahalang) li-amino acid, 'me, ka molao, phoofolo ea tlhaho. Liprotheine tse sa phethoang tsa limela li simolohile ke tse haellang kapa tse ling tsa bohlokoa tsa amino acid.
Ho na le monyetla o le mong feela oa ho fumana lihlahisoa tsohle tsa liprotheine ntle le lijo tsa liphoofolo. Sena se finyelloa ka ho kopanya ka hloko liprotheine tsa limela. Ho kopana ha li-amino acid tse seng kae ho fapana le liprotheine tse fapaneng. Sena se bolela hore ha lihlahisoa tse peli tse fapaneng tsa lijo li kopanngoa, li-amino acid ka protheine e le 'ngoe li ka lefella ho ba teng ha tsona ho e' ngoe. Sena se bitsoa protheine e feletseng. Molao-motheo ona ke oa bohlokoa bakeng sa phepo e nepahetseng ea meroho.
Ho phaella moo, 'mele o ka boela oa hlahisa liprotheine tse feletseng, hafeela liprotheine li fanoa lihloohong tse fapaneng tsa limela. Lijoana ke sehlahisoa se nang le lysine e tlaase, 'me linaoa ha li na methionine. Sena ha se bolele hore limela li fumana li-amino acid tse sa hlokahaleng.
Ho kopanya liprotheine tsa limela, tse kang lijo-thollo tse nang le mefuta e mengata, li fella ka protheine ea boleng ba boleng bo phahameng, hape maemong a mang a bile a le molemo ho feta liprotheine tsa liphoofolo. Soy ke sehlahisoa se nang le liprotheine tse phahameng ka ho fetisisa, tse ka nkoa li lekana le nama.
Ho ja lijo tsa meroho ho molemo ho fana ka lijo tse nepahetseng tsa lijo-thollo, limela, lipeo, linate le meroho, tse nang le motsoako oa liprotheine tse tlatsanang, ntle le tlhokahalo ea li-additives. Linaoa tse nang le toast, sandwich le chisi kapa peanut butter, lijo-thollo tse nang le lebese (soya kapa khomo) le raese le lierekisi kapa linaoa - ke mohlala o motle oa liprotheine tse nang le phepo.
Nakong e fetileng ho ne ho lumeloa hore protheine e tlatsetsa e lokela ho jeoa ha e ntse e ja. Hona joale bo-rasaense baa tseba hore sena ha se hlokahale, kaha 'mele o nka nako e telele li-amino acid tsa motheo. Mokhoa o nepahetseng oa ho ja meroho o ka fana ka li-amino acid le liprotheine tseo 'mele o li hlokang.
Mehloli ea protheine ea meroho
Mehloli e nepahetseng ea phepo bakeng sa limela le ba ratang ho fapanya menyetla ea bona ea ho nkela mefuta ea setso le lihlahisoa tsa lebese sebaka ke mefuta le lipeo, linaoa, lihlahisoa tsa soya (tofu, lebese la soya, linaoa tsa soya) le lijo-thollo.
Lijo tse fapaneng li na le liprotheine tse fapaneng, e ' Kakaretso ea li-amino acid tsa bohlokoa lijong li ka fapana. Li ka 'na tsa fapana le tse hlokahalang ke' mele ho etsa liprotheine. Palo ea e 'ngoe le e' ngoe ea li-amino acid tsa motheo ka lijong tse nang le protheine e beha boleng ba eona.
Lihlahisoa tse ntle ka ho fetisisa tsa liprotheine tsa meroho li na le li-amino acid tse hlokahalang ka karolelano, kaha 'mele o hloka phepelo ea boleng bo phahameng ba protheine. Haeba protheine e na le bonyane motsoako o mong kapa o mong oa amino acid, o hlalosoa e le protheine ea boleng bo tlaase.
Boleng ba protheine bo atisa ho behoa ke palo ea amino acid, le boteng ba mahe a protheine, boteng ba bona bo nkoang bo le botle. Ka kutloisiso ena, ha ho makatse hore mehloli ea liprotheine tsa liphoofolo, e kang nama, mahe, lebese le chisi, hangata ke 'mele o lakatsehang haholo.
Litsebi li ile tsa ngola lethathamo la liprotheine tse ratoang ka ho fetisisa tsa meroho, ho latela lintho tsa tsona tse hlahisitsoeng. Leha ho le joalo, e lokela ho hopoloa hore ke feela sehlahisoa se se nang thuso. Nakong ea ho pheha, palo ea liprotheine e ka fapana haholo.
Lihlahisoa tsa meroho (ka 100 g ea sehlahisoa) | Liprotheine (g) | ||
Khaolo | 2 | Liqhomane | 0.95 |
Ananese | 0.54 | Mokhoa o bonolo oa kofi | 1.21 |
Asperagus | 2.2 | Lejoe la mafura | 17th |
Lialmonde | 21 | Li-oats | 16.89 |
Bananas | 1.09 | Litamati tsa Orange | 1.16 |
Likhooa | 21-25.3 | Li-walnuts | 15th |
Broccoli | 2.82 | Semela sa limela | 1 |
Limela tsa Brussels | 3.38 | Li-oranges | 0.94 |
Raese e tšoeu | 6.5 | Liperekisi | 0.91 |
Raese e telele ea lijo-thollo | 7.13 | Millet | 11.02 |
Morara o mosoeu | 0.69 | Koro ea koro | 16 |
Morara oa morara | 0.63 | Melon | 0.84 |
Li-mushroom | 1.8 | Radis | 0.68 |
Li-mushroom, li kene | 3.4 | Bohobe ba Rye | 10 |
Watermelon | 0.61 | Morara oa morara | 0.77 |
Lierekisi | 5.42 | Turnip | 0.9 |
Li-fiber linaoa | 1.82 | Pepere e monate e mosehla | 1 |
Lihloaare tse tala | 1.03 | Pepere e monate o monate | 0.86 |
Savoy hop | 2 | Plum | 0.7 |
Apricots | 1.4 | Lifeiga | 0.75 |
Litapole tse sa ntlafatsoang | 2.02 | Soybean | 36.9 |
Koliflower | 1.98 | Sipinake | 2.86 |
Raese e Brown | 7.94 | Leek | 1.5 |
Linate tsa linate | 18th | Sesame | 18th |
Kiwis | 1.14 | Bakhanni | 10.8 |
K'habeche ea Sechaena | 1.2 | Mokopu | 1 |
Dill | 1 | Mekhabiso | Ea 26 |
Cucumber | 0.65 | Butter ea Peanut | 25 |
Eiee | 0.8 | Semela | 9.42 |
Liperekisi | 0.38 | Celery | 0.7 |
Lefu la likokoanyana | 7.49 | Chicory | 0.6 |
Letaltare | 1 | Litamati tse khubelu | 0.88 |
Linate | 15th | Litapole tse khubelu | 2.14 |
Lemon | 1.1 | Morara o mofubelu | 0.72 |
Lipere tse nyenyane tsa Asia | 0.5 | Kofi e khubelu | 1.43 |
Paseka | 10.8 | Li-beet | 1.2 |
Mango | 0.27 | Pistachios | 21 |
Mandarins | 0.81 | Liapole | 0.26 |
Lihoete | 0.93 | Fragole | 0.58 |
Melemo ea protheine ea meroho
Ho ea ka phuputso e entsoeng ho banna le basali ba 5 000, khatello ea mali ea bona e tsitsitse haholo ka ho ja meroho, limela le lijo-thollo nako e telele ho bapisoa le ba jang nama. Sena se fana ka bopaki ba hore limela, hangata, li ke ke tsa tšoaroa ke khatello ea kelello, ka hona, le maloetse a matla a pelo a tla ba tlase ho feta a mang. Ho phaella moo, ho lumeloa hore molemo oa lijo tsa meroho ke matla a fokolang a ho noa le ho hlahisa liprotheine. Sena se qoba kotsi ea ho kula ha masapo le mathata a liphio. Mokhoa ona oa lijo ke o loketseng ho thibela matšoao a meno le ho thusa ho tlosoa ha chefo e tsoang 'meleng. Ke hore, o ka etelehela ho eona nakoana, o khutlela, ka lebaka leo, ho lijo tse tloaelehileng. Sena se ke ke sa senya 'mele, empa, ho e-na le hoo, se tla thusa ho tsosolosa mekhoa e mengata e neng e le mathateng.
Palo e hlokahalang ea protheine ea meroho
Liphuputso li bontša hore ha re hloke liprotheine tse ngata joaloka pele. Palo e khothalletsoang ea protheine bakeng sa batho ba baholo le bana e bile e fetang halofo lilemong tse 20 tse fetileng. Keketseho ea liprotheine e hloka nakong ea bokhachane, leha ho le joalo, e sa lula e sa fetohe. 'Me sena se utloahala, kaha ka lebaka la khōlo e tloaelehileng le ntshetsopele ea lesea, palo e kholo ea limela, empa le liprotheine tsa liphoofolo li hlokahala. Sena ke boemo ha ho molemo ho tlohela meroho ka nakoana. Empa libakeng tse ling mokhatlo o fihletse mokhoa o phahameng oa ho sebelisoa ha lijo.
Litekanyo tse ngata tse khothalletsoang tsa protheine lia sebetsa ha matla a hlokahalang a 'mele a kopane. Ho seng joalo, protheine ea lijo e sebelisetsoa ho hlahisa matla, eseng bakeng sa ho hōla le ho hlaphoheloa. Hase kamehla sena se sebetsang ho mehloli ea liprotheine tsa limela. Ho lumeloa hore mehloli e ntle ea lik'habohaedreite e boetse e sebelisoa ho hlahisa matla.
Ho fapana le likhopolo tsa batho, baatlelete le ba sebetsang mosebetsing oa matsoho, eseng hakaalo ho eketsoa ho sebelisoa ha protheine. Matla a hlokahalang bakeng sa ts'ebetso e matla e ka fanoa ka ho fetisisa ho tsoa lik'habohaedreite. Empa feela ka tokisetso e eketsehileng ea 'mele o nang le protheine e ka ba le keketseho ea mesifa ea mesifa. Sena ke seo liprotheine tsa lipapali tsa lipapali li reretsoeng ho li etsa.
Protheine ea meroho e na le melemo ea eona ha e bapisoa le protheine ea liphoofolo. Ena ke phekolo e nepahetseng bakeng sa ba sa batleng ho ja nama, mahe le lihlahisoa tsa lebese letsatsi le leng le le leng, ho belaela boleng ba bona kapa ho tšaba ho tlatsa 'mele ka liprotheine. Ha u sebelisa mehloli e ntle ka ho fetisisa ea liprotheine tsa meroho, ha ho hlokahale hore u tšoenyehe ka bophelo bo botle ba hau. E tla ba e babatsehang haholo.