Liprotheine ke thepa ea kaho ea 'mele oohle oa rona. Hoa hlokahala bakeng sa ts'ebetsong ea ts'ebetso leha e le efe ea lik'hemik'hale ea mali, ho kenyelletsa le ho qalisoa ha lisele tsa mali. Hase sephiri ho mang kapa mang hore protheine ke motheo oa mesifa ea rona. Protheine ka boeona e na le ketane ea amino acid, 'me ha lijo tsa protheine li kenella' meleng, liketane tsena li arohanngoa 'me ho sala li-amino acid tseo motho a tla li sebelisa ho haha liprotheine tsa eona.
Boima ba ho Weight
Lihlahisoa tsohle tsa protheine tse tsebahalang ke nama le lebese . Leha ho le joalo, ba bangata ba nahana hore lihlahisoa tsena li boima haholo ebile li ja lijo tsa tsona. Joalo, hang ha u ja, o lokela ho hlafuna joang, ho ja meroho le ho ja litholoana. Bohle e ne e ke ke ea e-ba letho, leha ho le joalo, ka mor'a lijo tse joalo, boima ba lebaka le itseng bo khutla kapele. 'Me "sera" sa rōna ka ho theola boima ba' mele ke 'mele oa bona. Ho tloha nakong ea ho ja lijo tse ling tsa liprotheine tseo re ka li fokolang kapa ho li hana ka ho feletseng, 'me mehato ea mohaho e etsahala ho fihlela motšehare,' mele ea rona e lokela ho ntša protheine ho tloha meleng ea eona, e leng "ho ipolaea". Ka lebaka leo, re fokotsa boima ba 'mele ka lebaka la tahlehelo ea mesifa le hang ha lijo li fetile' me re qala ho "ja ka mokhoa o tloaelehileng" 'mele o khutlisetsa protheine ho sebopeho sa mesifa.
Lijo tsa protheine ke tsa bohlokoa bakeng sa tahlehelo ea boima ba 'mele, kaha re ka theola boima ba' mele, ra arola mafura kapa mesifa. Ho ja lijo tsa protheine ho tla netefatsa tšireletso ea mesifa ea rona.
Lipapali
Mohlomong, ha ho na papali e joalo eo mesifa ea mesifa e sa e amoheleng. Nakong ea koetliso e matla, 'mele o ja matla a maholo, hangata a khathatsa libaka tsohle. Haeba ho se na li-stocks (ho akarelletsa le mafura a mafura), 'me matla a hlokahala hore a tsoele pele ho koetlisoa, kapa ho tsosolosa,' mele o qala ho "ja" mesifa, ka morero oa ho ntša liprotheine ho bona. Ho hlakile hore koetliso ea hau eohle e theoha 'me ha u seo u se kenyelletseng mesifa, ha ho na "cube" e le' ngoe 'meleng oa hao, hape u koetliselitsoeng ho senya mesifa ea hau.
Bakeng sa baatlelete, lijo tsa protheine lia hlokahala ka bongata bo eketsehileng ho koahela ts'ebetso eohle ea koetliso ka matla, ho etsa banabolic ka mor'a koetliso, 'me, qetellong, ho kenya letsoho mohahong o mocha oa mesifa, e le hore re se ke ra koetlisa, kapa ka ho feletseng. Bakeng sa merero ena, ho ja lijo tsa liprotheine ka mor'a hore li koetlisoe e le hore li-protein li fumaneha.
Liprotheine tse nepahetseng
Ha hoa lekana ho ja nama kapa lebese, hoa hlokahala ho utloisisa hore na ke lijo life tsa protheine tse molemo haholo bakeng sa 'mele ea rona. Mona, liprotheine tsa liphoofolo li hlōla lintlha tsohle tsa protheine ea meroho. Khothalletso ea tlhahiso ea liprotheine tsa liphoofolo tse nang le mafura a tlaase:
- lefu la kana;
- nama ea khomo;
- lebese ho fihlela ho 2,5%;
- chisi e tlaase e mafura;
- cheeses ho fihlela ho 25% mafura;
- mahe;
- turkey;
- tlhapi ea leoatle le nang le oli.
Har'a liprotheine tsa meroho li boemong bo etellang pele ke tsa:
- linaoa;
- li-soya;
- lierekisi;
- ho etsa joalo;
- oatmeal.
Mokhoa oa ho lokisetsa
Ho phekoloa ha metsi ho etsa hore ho be le mokhoa o bonolo oa ho phekola liprotheine ka 'mele, empa ka nako e tsoanang, nakong ea ho sebetsa, karolo ea tau ea protheine e lahlehile. Khetha tsela e molemohali ea ho lokisetsa:
- hlaha ka ontong;
- grill holim'a grill;
- pheha;
- ho tima.
Li-carbohydrates li boetse li tlatsetsa tabeng ea ho ts'oara liprotheine, empa mona ho hlokahala ho etsa phetoho le
Ngola lethathamo la lijo tsa protheine ho na le ntho leha e le efe, e ntle, ke sehlahisoa se tloaelehileng haholo bophelong ba rona, seo e leng sona sejong se lokela ho ba 40%. Leha ho le joalo, ho nolofatsa mosebetsi le ho etsa khetho, re fana ka maikutlo a hore u itsebe le tafoleng ea lijo tsa protheine.
U se ke ua tela liprotheine, ho molemo ho qoba ho ja lijo tsa hau, lijo tse monate le tse potlakileng. Sena se eketsa boima ho uena ho feta lijo leha e le life tsa protheine.