Ke hobane'ng ha liprotheine li le molemo bakeng sa ho theola 'mele? Protheine ke protheine, 'me bakeng sa ho tšoana ha liprotheine' mele ea rona e hloka matla a mangata ho feta ho tšoana le mafura kapa lik'habohaedreite. E le hore o lefelle motlakase o eketsehileng o hlahang ha liprotheine li chesoa, 'mele o lokela ho retelehela ho thuso ea motlakase oa oona-ke hore, sebaka sa mafura -' me o qala ho sebelisa mahlaseli a mafura.
Ka hona, liprotheine li khothalletsa ho lahleheloa ke boima ba 'mele hobane e phunya' mele ho chesa mafura a maholo. Ho phaella moo, protheine e na le li-amino acid tse ngata, tse sa tšoaneng le lik'habohaedreite - ha li tsose mafura kapele.
Protheine le tahlehelo ea boima ba 'mele
Qalong, hlokomela hore protheine leha e le efe e tla atleha ho fokotsa boima ba 'mele hafeela u ja letsatsi le fetang 120-150 dikgerama tsa lik'habohaedreite.
Ho nahanoa hore ka lijo tsa hau ha ho na lijo tse tsoekere, lipompong le li-dessert tse phehiloeng ka tsoekere - ke hore, lik'habohaedreite tse potlakileng. Hona ke hobane tšebeliso ea lik'habohaedreite tse potlakileng, esita le ka protheine, ha e thuse ho lahleheloa ke boima. Ho e-na le hoo, ba tla hlahisa matlotlo a macha a mafura ka lebaka la ho ba teng ha tsoekere lihlahisoa le lik'habohaedreite.
Ho phaella moo, etsa bonnete ba hore khaello ea khalori ea letsatsi le letsatsi ke 20%. U se ke ua lebala hore mafura a tukang 'meleng a ka finyelloa ka mabaka a mabeli:
- latela lijo - ho fana ka khaello ea lik'hilojule tse tsoang lijong;
- ho ikoetlisa kamehla 'me ka ho eketseha ho ikoetlisa ho sebelisa lik'halori tse ngata.
U ka nka protheine ea whey joang ha u theoha boima?
Kajeno, maraka a phepo ea lipapali a fana ka mefuta e 'meli e meholo ea liprotheine - whey (li boetse li bitsoa ka potlako, kaha li potlakile ho kenngoa ke' mele) le tse rarahaneng (tse leng motsoako oa mefuta e fapaneng ea protheine 'me li bitsoa butle, hobane li na le liprotheine tsa butle-butle).
Ho ba le mehloli e mengata ea liprotheine le li-amino acid tse hlokahalang, li-proteine tsa whey li loketse merero e latelang:
- tahlehelo ea boima;
- nts'etsopele ea liphallelo;
- letoto la mesifa ea mesifa;
- ho ntlafatsoa ha lijo tsa lijo.
Ntho e phahameng ka ho fetisisa ea likokoana-hloko ke whey protheine e arohaneng. Litšobotsi tse ka sehloohong tsa protheine e ikhethang ke tekanyo e phahameng ea ho hloekisa, hammoho le bonyane ba lik'habohaedreite le mafura. Bakeng sa ba nang le bothata bo sa lumellaneng le lactose, protheine ea motsoako oa soya e tla ba e loketseng.
Ke lokela ho nka liprotheine tse arohaneng joang? Ntlha ea pele, hlokomela hore nakong ea ho lahleheloa ke boima ba 'mele, e mong o lokela ho ba 20-25 grams. Hangata liprotheine tse nang le li-isolate li buelloa pele le ka morao koetliso, 'me lihoreng tsa hoseng - ha tlhokahalo ea' mele ea li-amino acid e ka hlajoa haholo.
Ke protheine e ntle ka ho fetisisa ea ho boima boima ba 'mele?
Sena ke seo lipatlisiso tsa bo-rasaense ba Amerika ba se senotseng:
- protheine e potlakileng e molemo bakeng sa ho theola boima ho feta ho lieha;
- Protheine ea Whey e atlehile haholo ho fokotsa boima ho feta soya;
- Protheine ea whey e fokotsa boholo ba mafura 'meleng o moholo ho feta nama e khubelu e lekanang.
Qetellong, re eketsa tse latelang:
Bakeng sa tahlehelo ea boima ba 'mele, latela keletso ea setso ea litsebi: nakong ea ho ja likaroloana tse nyenyane, empa hangata. Hopola hore phepo e tloaelehileng e boloka metabolism e le boemong bo phahameng 'me ha e halefise' mele ho etsa lihlahisoa tsa mafura.