Ka molao, lijo tse ruileng liprotheine, li thahasella ba iketselitseng, ba qala ho theola boima ba 'mele' me ba ea lipapaling tsa boikoetliso. Leha ho le joalo, ke habohlokoa ho utloisisa motho leha e le ofe lijo, hobane ntle le sena ho ke ke ha khoneha ho iphelisa hantle, e leng ho tla thusa ho boloka bophelo bo botle le matla boemong bo phahameng. Ho tsoa sehloohong sena u tla fumana hore na lijo li na le liprotheine tse ngata, le hore na ke hobane'ng ha li hlokahala ebile ho tla etsahala'ng haeba 'mele o e-na le bofokoli ho bona.
Ke hobane'ng ha re hloka lijo tse ruileng liprotheine?
Liprotheine (liprotheine, polypeptides) - sena ke karolo ea bohlokoa ea phepo ea motho, boteng ba eona bo hlokahalang bakeng sa metabolism e phetseng hantle. Ba etsa mesebetsi e mengata ea bohlokoa:
- Collagen e theha motheo oa masapo 'ohle, li-tendon, lefufuru,' me e ikarabella bakeng sa ho tsitsana ha likarolo tse tebileng tsa letlalo;
- keratin ke motheo oa moriri 'me ke habohlokoa ho boloka bophelo ba bona bo botle;
- Hangata liprotheine li bohlokoa bakeng sa tšireletso ea 'mele ho tloha ho bokella chefo;
- liprotheine, e leng karolo ea mali le metsoako e meng ea 'mele oa motho, e khona ho fokotsa likokoana-hloko le libaktheria.
- ha protheine ea ho senya e theohela ka li-amino acid - tse ling tsa tsona li ea ho theha mesifa ea mesifa, 'me tse ling li fetoha tsoekere, ho fana ka matla.
Ka hona, ho kopanyelletsa liprotheine tse lekaneng lijong tsa hau, o boloka bophelo bo botle, botle le mesebetsi e fapaneng ea bohlokoa ea 'mele.
Lijo tse ngata haholo tsa protheine
Lijo tse nang le boholo ba liprotheine ke lihlahisoa tsa liphoofolo. Bo-rasaense ba hlokometse hore liprotheine tsa moralo o joalo li nkoa hantle ke 'mele. Ho phaella moo, ka kakaretso karolo ena e nkoa e le phetheho e feletseng ea liprotheine, hobane ho phaella ho liprotheine, ho na le lihlahisoa tse feletseng tsa amino acid (ho fapana le liprotheine tsa semela se simolohileng, moo seteishene se sa phethoeng - ntle le ha soya feela).
Kahoo, lijong tsa protheine tsa liphoofolo li tsoa ho:
- nama (nama ea khomo, nama ea kolobe, papali, joalo-joalo);
- nonyana (khoho, turkey, boese, joalo-joalo);
- tlhapi (phofu, pollock, herring - mofuta ofe kapa ofe);
- mahe (haholo-holo likoekoe);
- lebese le lihlahisoa tsohle tsa lebese;
- chisi ea kottage;
- chisi.
Ke lijo tsena tse fanang ka nako e telele ka ho fetisisa e phelisang 'me li ruisa' mele. Ha u li sebelisa letsatsi le leng le le leng, u thusa 'mele oa hao hore o fumane lintho tsohle tse hlokahalang.
Lijo tsa meroho tse nang le liprotheine
Lijo tsa meroho li ka boetse tsa e-ba protheine, empa, ho phaella ho soy, lihlahisoa tsena ha li na li-amino acid tse hlokahalang (valine, leucine, threonine, tryptophan, methionine, isoleucine, lysine, phenylalanine). E le hore u li amohele ka tekanyo e nepahetseng, ho bohlokoa hore u li nke ka tsela e nepahetseng:
- li-mushroom + lijo-thollo;
- linate tsa mushroom +;
- limela + lijo-thollo;
- linaoa + linate;
- linaoa + limela tsa mofuta o fapaneng.
Ntle le li-mushroom, li-legume le linate, lethathamo lena le boetse le akarelletsa peo, li-persimmons, ginger, spinach , mebala le limela tsa Brussels, li-avocate le asparagus. Lenane le feletseng la lijo tse nang le protheine li ka bonoa tafoleng.
Lipontšo tsa mathata a protheine
Ha u tseba hore na lijo li na le protheine e kae, u ka haha ka mokhoa o loketseng lijo tsa hau le ho qoba mekhoa e feteletseng ka tsela e tloaelehileng ka bobeli. Ha e le hantle, lijo li lokela ho ba tse tsitsitseng le tse lumellanang. Nahana ka matšoao a hore lijo tsa hau li hahiloe ka mokhoa o fosahetseng ka liprotheine.
Ha ho na le ho haella ha liprotheine 'meleng, ho na le matšoao a joalo:
- bofokoli ba 'mele;
- ho fokotsa takatso ea thobalano;
- ho fokotsa tšoaetso ea tšoaetso;
- mathata a ts'oaetso;
- mesifa ea mesifa;
- ho bana, ho lieha ho hola.
Haeba, ho e-na le hoo, o ja liprotheine tse ngata, ho tla ba le matšoao a ho feta:
- ho fokola ha masapo;
- mathata a liphio;
- sebopeho ho edema;
- tsoelo-pele ea gout;
- ketsahalo ea boima bo feteletseng.
Litsebi li na le bonnete ba hore motho ka mong o na le tekanyo ea hae ea ho noa liprotheine. Ho lumeloa hore molemong oa bophelo bo botle ha bo khone ho ja ligrama tse 40 tsa protheine ka letsatsi, empa ho feta khoeli ea 110 g ha e khothaletsoe.
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