Li-Vegetarian, joalo ka li-vegans (batho ba khomarelang lijo tse thata le ho feta) ha ba je nama, leha ho le joalo, ho fapana le ea morao-rao, ba sebelisa lihlahisoa tsa lebese. Mohloli oa protheine bakeng sa baemeli ba sehlopha sa pele ke kottage chisi le tranelate e bolila, le bakeng sa vegans - linaoa, soya, linate le lensisi. Bala ho ithuta haholoanyane ka mehloli ea tlhaho ea protheine bakeng sa lijo tsa batho ba sa jeng nama.
Bothata bo ka sehloohong ba lijo tsa limela ke khaello ea creatine le li-amino acid tse ling tsa bohlokoa tse fumanoang lihlahisoa tsa liphoofolo. Ka lebaka lena, baatlelete lihlopheng tse peli tse kaholimo ba qobelloa ho noa liprotheine. Ho ipapisitse le matla a koetliso ka letsatsi, ho kgothaletswa ho ja protheine e etsang 1,2-2.2 g ka kilo e le 'ngoe ea boima ba moatlelete.
Liprotheine bakeng sa batho ba sa jeng nama
Protheine ea Whey le soolate e itšehlang thajana e nang le liprotheine tse ka bang 90% li loketse batho ba jang nama feela. Li khothalletsoa hore li tsoakane le lebese ebe li sebelisoa pele le kamora 'thupelo. Lisebelisoa tse ling tse khothalletsoang li kenyelletsa casinine, 'mala o mosoeu oa lehe, creatine monohydrate le moetso oa BCAA.
Whey
Ena ke protheine e ntlehali bakeng sa batho ba jang nama feela. E kenyelletsa BCAA Complex. E entsoe ka Whey mme e na le sekhahla se phahameng ka ho fetisisa sa ho monya. E khothalletsoa bakeng sa ts'ebeliso ea kamora ho ikoetlisa.
E hlahisitsoe ka mokhoa oa ho itšehla thajana le ho tsepamisa mohopolo.
- Ho tsepamisa mohopolo ho fumanoa ka ho itšehla Whey ea metsi ho tloha lebeseng le ho omisoa ha eona kamora moo (ho ea phofo).
- Ho itšehla thajana ho fumanoa ka ho sefa whey ho tlosa lactose, mafura le k'holeseterole.
Lehe
Protheine ea lehe e na le sete e hlokahalang ea li-amino acid, e bonolo ho ts'ila, e ka sebelisoa e le sebaka sa protheine ea Whey, empa e theko e phahameng haholo. E bontšitsoe bakeng sa ho hloka mamello ho lihlahisoa tsa lebese le tsa soya. E emela mofuta o omisitsoeng (phofo) ea lehe le lesoeu la kana. Sekhahla sa tšilo ea lijo se itekanetse.
Casein
E fumaneha ka ho fokotsa lebese ka enzymatic. E tšoauoa ka sekhahla se tlase sa tšilo ea lijo (ho fihlela lihora tse 6) mme e khothalletsoa hore e sebelisoe lipakeng tsa boikoetliso.
Liprotheine bakeng sa vegans
Soy itšehla thajana (kapa lihlahisoa tsa tlhaho tsa soya - tofa, tempeh, edamame), protheine e entsoeng ka protheine e 'ngoe ea meroho, creatine monohydrate, moaho oa BCAA le li-vitamin-diminerale tse loketseng e le tlatsetso ea phepo bakeng sa vegans.
Liprotheine tsa vegans kapa "protein vegan" tlasa sekhele brand vplab (vplab kapa VP laboratori) e na le botumo bo botle har'a lihahi tsa 'mele.
Liprotheine tsa vegan ke litlatsetso tsa phepo e entsoeng ka limela tse nang le amino acid le litholoana tsa tsona.
Pea
E fapana ka ho ts'oaroa habonolo le liperesente tse kholo tsa li-amino acid tsa bohlokoa. 28 g ea protheine e na le 21 g ea protheine. Boleng ba matla a karolo ke li-calories tse 100.
Sehlahisoa se na le methionine e tlase. Re ruile ka BCAA e rarahaneng le lysine. Ho lumeloa hore liprotheine tsa Whey le pea lia fetoha ebile litlamorao tsa tsona lia tšoana ha li sebelisoa tlasa maemo a ts'oanang.
Hemp
E fumaneha ka peo ea hemp. E na le sete e hlokahalang ea liasiti tsa amino. Ligrama tse 28 (lik'hilojule tse 108) li kenyelletsa ligrama tse 12 tsa protheine, fiber, Fe, Zn, Mg, α-linolenic acid le 3-ω-mafura.
Ho haella ha protheine - lysine e tlase. Ho e tlatsa, o tlameha hape ho ja limela tsa linaoa.
Ho tsoa peo ea mokopu
28 g ea phofo (lik'hilojule tse 103) e na le 18 g ea protheine, Fe, Zn, Mg. E futsanehile ka threonine le lysine. Lisebelisoa li na le tšebetso ea antioxidant le anti-inflammatory.
Ho tloha raese e sootho
E ananeloa habonolo, e na le liperesente tse phahameng, empa tse sa phetheheng, tsa li-amino acid tsa bohlokoa. Re ruile li-antioxidants. 28 g ea phofo (lik'hilojule tse 107) e na le 22 g ea protheine. E futsanehile ho lysine, empa e na le liperesente tse phahameng tsa methionine le BCAAs, e e lumellang hore e sebelisoe ho theola boima ba 'mele' me ka nako e ts'oanang e ahe boima ba mesifa, joalo ka Whey protein.
Soy
E na le mefuta e felletseng ea li-amino acid, trace element le livithamini. Re ruile BCAA. E sebelisoa e le karolo ea phepo ea lipapali e le sebaka sa protheine ea Whey kapa lehe. E ka sebopeho sa phofo. Ho sebeletsa 28 g (95 calories) ho boloka 22 g ea protheine. Ho nka tlatsetso ena ho thusa ho theola maemo a mali a k'holeseterole.
Ho tloha peo ea soneblomo
Protheine ea soneblomo ke sehlahisoa se ntlafalitsoeng mananeng a limela tsa limela le vegan. 28 g ea protheine ea soneblomo (lik'hilojule tse 91) e na le 13 g ea protheine e nang le BCAA. Sehlahisoa se futsanehile ka lysine, ka hona hangata se kopantsoe le protheine ea quinoa.
Inca Inchi
E fumanoe ka peo (linate) tsa semela se nang le lebitso le le leng. Ligrama tse 28 (lik'hilojule tse 120) li na le ligrama tse 17 tsa protheine. E na le bongata ba li-amino acid tsa bohlokoa ntle le lysine. Re ruile arginine, α-linolenic acid le 3-ω-mafura.
Chia (masene oa Spain)
28 g ea phofo (lik'hilojule tse 50) e na le 10 g ea protheine e nang le lysine, 8 g ea fiber, biotin le Cr.
Metsoako ea liprotheine tsa meroho
Hangata li sebelisoa ka lebaka la hore liprotheine tsa limela feela ha li na li-amino acid tsohle tsa bohlokoa. Mohlala, protheine ea raese e sootho hangata e kopantsoe le chia kapa protheine ea pea ho qoba bofokoli ba amino acid. Tatso, lino-mapholi le li-enzyme hangata li kenyelletsoa motsoako ho li thusa ho li monya hantle.
