Liprotheine ke e 'ngoe ea phepo e tsebahalang haholo lipapaling har'a batho ba chesehelang lipapali. Leha ho le joalo, maikutlo mabapi le tlatsetso ena a ka utluoa ka ho felletseng - ho tloha ho "haeba u sa noe, mesifa ea hau e ke ke ea hola," ho ea ho "ena ke k'hemistri, ho tla ba le mathata a bophelo". Ka lehlohonolo, ha ho e 'ngoe kapa e' ngoe e lokafatsoang. Ha re boneng hore na liprotheine ke eng, ke eng, li entsoe ka eng le hore na li sebetsa joang 'meleng.
Liprotheine ke tsa eng?
Liprotheine (liprotheine) ke li-macromolecule tsa tlhaho, tseo hammoho le lipids (mafura), lik'habohaedreite (tsoekere) le li-acid tsa nucleic, li hlokahalang moetong o felletseng oa metabolism, ho boloka le ho aha boima ba mesifa. Metsoako ea liprotheine bakeng sa phepo ea lipapali e ananeloa hantle ke 'mele, e o lumella ho eketsa meroalo ea koetliso le ho fumana boima ba mesifa.
Ho fumana hore na liprotheine ke tsa eng, hopola hore mesifa ea motho e ka bang 20% e entsoe ka metsoako ea protheine e amehang liketsong tsa biochemical.
Morero oa metsoako ea protheine o lumella 'mele oa baatlelete ho sebetsana le lits'ebetso tse latelang:
- hlahisa lisele tse ncha, ho haha mesifa le lisele tse sebetsang ho tsamaisa ka mafolofolo;
- fetisetsa tšusumetso ea methapo ho hokahanya liketso;
- fumana hemoglobin ka nako e nepahetseng, oksijene le limatlafatsi bakeng sa nts'etsopele ea mesifa;
- laola boemo ba lera la sele le lits'ebetso tsohle tsa ts'ebelisano 'meleng ho mamella meroalo e eketsehang;
- etsa li-antibodies tse sireletsang 'mele ho tsoa ho libaktheria, livaerase, tšoaetso nakong ea bokuli ba selemo kapa maemong a sithabetsang.
Ha u bapala lipapali, ho ja liprotheine ke ntho e hlokahalang ntle le mabaka, hobane liprotheine li lula li sebelisoa ho theheng lisele tsa mesifa, ts'ehetso ea lisebelisoa tsa articular-ligamentous le ho boloka motsamao.
Sebopeho le thepa ea bohlokoa ea liprotheine
Liprotheine ke eng mabapi le biochemistry? Tsena ke lintho tse phahameng tsa limolek'hule tse nang le li-amino acid tse hokahantsoeng ke tlamo ea peptide. Metsoako eohle ea protheine e hlahisoang ke 'mele e tsoa ho li-amino acid tsa mantlha. Liprotheine li na le li-amino acid tse 22, tseo tse 10 tsa tsona li leng bohlokoa.
Ho haella ha likarolo leha e le life ho lebisa ho se lekalekaneng ha tšilo ea lijo, boits'ireletso ba mmele, endocrine le litsamaiso tse ling tsa bohlokoa tsa 'mele. Ka khaello ea nako e telele ea li-amino acid, ho fokola ha mesifa hoa qala, mamello ea mmele ea fokotseha (mohloli - koranta ea mahlale ea liteko tsa bongaka le tsa kalafo ea Gastroenterology, 2012).
Mefuta e latelang ea metsoako ea protheine e khethiloe:
- ka potlako (whey, lebese, lehe) - e kenella hoo e ka bang hang kamora ho kenella, ho lokolla limatlafatsi tse ngata; sena se kenyelletsa liprotheine tsa mahe le Whey, li khothaletsoa ho sebelisoa hoseng le lipakeng tsa boikoetliso bonyane makhetlo a 5-6 ka letsatsi;
- lieha (casein, soya) - hangata li sebelisa protheine ea casein pele e robala, nakong ea khefu e telele lipakeng tsa lijo, ho boloka katleho ea koetliso, le ho nka sebaka sa lijo tse tloaelehileng.
Tlhokahalo ea 'mele ea liprotheine e amana ka kotloloho le sebopeho sa eona sa' mele le mesebetsi e sebetsang. Ha motho a ntse a sisinyeha kapa a etsa boiteko bo matla, tšebetso eohle ea biochemical e etsahala kapele 'meleng. Nakong ea boikoetliso bo matla, metsoako ea protheine e hlokahala habeli ho feta nakong ea boikoetliso bo tloaelehileng.
Ho tseba palo ea letsatsi le letsatsi, ho eletsoa ho nka liprotheine ka sekhahla sa 2 g ea protheine ka 1 kg ea boima ba 'mele, ena ke hoo e ka bang 180-200 g bakeng sa banna, 100-120 g bakeng sa basali. Litsebi li re halofo ea liprotheine e ka nkeloa sebaka ke metsoako ea protheine.
Metsoako ea liprotheine e kopantsoe le metsi, lero kapa e eketsoa lihlahisoa tsa lebese. Ka nako e 'ngoe, o ka ja liprotheine tse 40-50 ntle le ho tšaba bophelo bo botle. Li-servings tsa 3-4 lia hlokahala ka letsatsi, ho latela boima le meroalo ea koetliso. Metsoako ea liprotheine e sebetsa e le tlatsetso kapa e nkela sebaka se le seng lijo ho fokotsa takatso ea lijo. E tla ba molemo ho ba lekang ho theola boima ba 'mele, ho fokotsa palo ea mafura a' mele, le ba hahang mesifa.
Ha u fumana boima ba mesifa
Ka keketseho ea boima ba mesifa, liprotheine tse lijong li lokela ho ba tlase ho lik'habohaedreite, hobane phepelo e eketsehileng ea matla ea hlokahala. Ka nako e ts'oanang, ho hlokahala hore u koetlise makhetlo a 3 ka beke ka mojaro o phahameng, ja makhetlo a 5 ka letsatsi lijo tse nang le likhalori tse ngata 'me u je liprotheine tse "liehang". Ho boloka molumo oa mesifa, ho kgothaletswa ho koetlisa makhetlo a 2 ka beke, ja makhetlo a 3-4 ka sekhahla se tloaelehileng sa BJU.
Bakeng sa boima ba 'mele le boima ba' mele
Ha o theola boima ba 'mele, bongata ba lik'habohaedreite bo lekanyelitsoe - ka lebaka lena,' mele o qobelloa ho sebelisa mafura a bolokiloeng. Ho ts'oaroa ha liprotheine ka bongata bo eketsehileng ho hloka tšebeliso e matla ea matla, e lefelloang ke tšebeliso ea mafura a 'mele. Kahoo, 'mele o fumana phepo e hlokahalang le matla bakeng sa koetliso.
Ha o theola boima ba 'mele, ho kgothaletswa hore o koetlise makhetlo a 3 ka beke ka mojaro o tloaelehileng, o je makhetlo a 5 ka letsatsi, o sebelisa lijo tsa protheine tse nang le khalori e nyane le metsoako e "potlakileng" ea protheine. Ho fokotsa boima ba 'mele ka nako e le' ngoe le ho eketseha ha mesifa ha ho khonehe, o tlameha ho "tlosa mafura" pele, o theole boima ba 'mele, ebe o haha mesifa.
Kotsi e ka bang teng le litla-morao
Ho lumeloa hore ho ja liprotheine haholo ho lebisa tšebetsong ea sebete le liphio ka lebaka la ho lokolloa ha lihlahisoa tse bolileng. Ho na le pokello ea uric acid, e lebisang ho nts'etsopele ea urolithiasis le gout, tlolo ea letsoalo la masapo.
Leha ho le joalo, ha ho na bopaki bo tšepahalang ba kamano; mohlomong, re bua ka litekanyetso tse fetelletseng le boleng ba lihlahisoa tse sebelisitsoeng. Bopaki ba hajoale ha bo bontše litlamorao tse mpe tsa ho ja liprotheine tse phahameng bophelong ba masapo (Mohloli oa Senyesemane - Americal Journal of Clinical Nutrition, 2017).
Qetello: Sebelisa lipapali tsa lipapali tse netefalitsoeng le tse netefalitsoeng. Khetha mekhoa ka hloko haeba u na le mamello ea lactose (ka lebaka la khaello ea enzyme lactase). Mmaraka oa sejoale-joale o fana ka lebese le se nang lebese le metsoako ea Whey kapa o khetha mefuta e meng (lehe).
Metsoako ea liprotheine, joalo ka lijo tse fe kapa li fe, e ka baka tšoaetso ea alejiki ho protheine kapa likarolo tse ling (mohloli - Wikipedia). Ho fokotsa litjeo tsa tlhahiso le ho ntlafatsa boleng ba bareki, ho kenyelletsoa likarolo tsa motsoako oo, ka bongata bo feteletseng, o tlolang boemo ba 'mele:
- taurine - amino acid, ka ho feteletseng etsa hore tsamaiso ea pelo le methapo sebetsa ka mokgwa wa tsitsipano, sitisa mosebetsi oa methapo;
- thickeners (carrageenan, xanthan gum) - e etsa hore ho be le botsitso bo nepahetseng ba protheine, empa ha e sebelisoa khafetsa e ka baka liso tsa ka mpeng;
- maiketsetso tsoekere (dextrose, maltodextrin) - ho potlakisa ho hlaphoheloa kamora ho ikoetlisa, empa ka nako e ts'oanang ho eketsa menyetla ea botena, lefu la tsoekere, metabolism e senyehileng;
- li-sweeteners tsa maiketsetso (aspartame, cyclamate, aspartic acid) - ha li kenelle ka botlalo 'meleng' me li hanana le ho hloleha ha renal, maloetse a methapo.
Ho feta moo, ho halefa hoa tšilo ea lijo ho ka hlaha, hangata ho rarolloang matsatsing a 2-3. Bakeng sa mathata a nako e telele, o lokela ho emisa ho sebelisa metsoako le ho bona ngaka.
Mefuta ea liprotheine
Ho itokisetsa ho sebelisa metsoako ea protheine ke khetho e ntle bakeng sa ba kenang lipapaling le boikoetlisong. Li na le protheine e hloekileng, e haelloang haholo, ka linako tse ling e kopane le livithamini le liminerale.
Ka mokhoa oa ho pheha
Mefuta e fapaneng ea metsoako ea protheine ho latela mokhoa oa ho itokisa:
- Ho itšehla thajana ke protheine kamora ho itlhoekisa ka mokhoa o ikhethileng, moo hoo e ka bang mafura le lik'habohaedreite tsohle li tlositsoeng. Sehlahisoa se tummeng ka ho fetisisa, kaha se na le liprotheine tse eketsehileng - ho fihlela ho 90%. E sebelisitsoe: hoseng kamora ho tsoha, lihora tse 2 pele ho koetliso, hang ka mor'a koetliso, kapa sebakeng sa seneke.
- Hydrolyzate - metsoako ena e fumanoa ke hydrolysis, moo liprotheine li arohanngoang ka li-amino acid (peptides). Ts'ebetso ea hydrolysis e latela ts'ebetso ea tšilo ea lijo, ka hona protheine hydrolyzate ke sehlahisoa se itokiselitseng ho sila.
- Tsepamisa maikutlo - e na le protheine e fokolang, e ka bang 70-80%, ka hona e theko e tlase ho feta litlatsetso tse ling. Ha ho na thuso ho e sebelisa pele u koetlisoa, ho molemo ho e etsa lipakeng tsa lijo. E thusa ha lijo tsa mots'eare kapa tsa mantsiboea li le sieo.
Ka mehloli ea liprotheine
Mabitso a liprotheine a ipapisitse le lijo tse tsoang ho tsona:
- Metsoako ea lebese - e na le liprotheine tse peli (casein le whey). E etselitsoe basebelisi ba ka monyang lactose habonolo. Sehlahisoa sa bongata, ka linako tse ling sa boleng bo belaetsang.
- Whey - e senyehile kapele, e entsoe ka Whey, e na le liminerale tse hlokahalang ho boloka botsitso ba lihormone le sesole sa 'mele. Khetho ea moetlo bakeng sa ba sebetsang ka mafolofolo mesifa ea mesifa.
- Casein - e nang le liprotheine tse liehang ho sebetsa tse holang butle butle 'meleng letsatsi lohle, ka hona ho kgothaletswa ho e nka pele o robala kapa nakong ea khefu e telele ea phepo e nepahetseng (ho feta lihora tse 4). Nakong ea keketseho ea mesifa, casin e jeoa bosiu, 'me nakong ea boima ba' mele le "ho omisoa" e ka nkuoa motšehare ho fokotsa takatso ea lijo.
- Soy ke khetho e theko e tlaase e ratoang ke baatlelete ba batlang. E monyela butle butle. Li-phytoestrogens ka sebopeho sa tsona li thibela kholo e felletseng ea lisele tsa mesifa. E eketsoa mefuteng e meng ho fokotsa litšenyehelo tsa tlhahiso, ka hona bala sebopeho ka hloko.
- Lehe - ho thata haholo ho e sila, empa e na le sete e felletseng ea li-amino acid. Metsoako e buelloa nakong ea boikoetliso bo matla. Li laola 'maraka oa phepo ea lipapali hobane li na le li-amino acid tse senyang mafura. Haeba u bontša linomoro tse ikhethileng, joale ho fumana protheine ea letsatsi le letsatsi, o hloka ho ja mahe a 10 a kana. Ka chelete, e theko e tlase, empa ho hlokahala ho arola li yolk le liprotheine, mme sephetho se lieha ka lebaka la ho kenella butle ka mpeng.
- Metsoako ea li-multicomponent ke sehlahisoa se rarahaneng 'me har'a lintho tse ling ho khothalletsoa koetliso ea boiphihlelo. Li hlokahala haholo maemong ao ho hlokahalang ho leleka mafura le ho totobatsa phomolo ea mesifa. Karolong e theko e phahameng haholo, e tsamaea le litaelo tse qaqileng ka mokhoa oa ho hlophisoa le melao ea ts'ebeliso.
Metsoako ea liprotheine e hlahisoa ka lierekisi, hemp le lisebelisoa tse ling tsa limela, li na le protheine ea 50-60% feela, empa li na le mafura a acid, liminerale le likarolo tse ling tsa bohlokoa. Ba thusa ho laola metabolism ea lik'habohaedreite, ho ba le phello e ntle ho microflora le motility ea mala.
Ithute haholoanyane ka mefuta ea liprotheine mona.
Mokhoa o mong oa liprotheine
Sebakeng sa metsoako ea protheine, o ka sebelisa li-carbohydrate-protein tse fumanehang, tse nang le livithamini, diminerale, creatine (amino acid e bokellang matla ka har'a lisele tsa mesifa le methapo, e eketsa mamello). Boima ba 'mele bo sebelisoa metsotso e ka bang 60-90 pele ho koetliso ea matla, ebe phepelo ea matla e lekane lihora tse' maloa.
Ho ea ka litsebi, ho molemo ho nka metsoako e turang haholo (whey, casein, lehe) ho tsoa ho bahlahisi ba netefalitsoeng, leha e le ka molumo o monyane ho feta ho sebelisa metsoako e mengata e theko e tlaase. Liprotheine tse nang le hydrolyzate ke khetho e turang ka ho fetisisa, empa ts'ebetso ea tsona e phahame ka 10-15% feela, ka hona ha ua tlameha ho patala ho feta, ho bonolo ho reka ho itšehla thajana.
Hlokomela! Metsoako e tsebahalang haholo ke ea Amerika kapa Yuropa, e theko e tlaase haholo ke ea Asia le ea malapeng.
Baeta-pele ba Tsejoang: BSN, MHP, VPX, Dymatize, Binasport, Weider, Syntrax, MuscleTech, Gaspari Nutrition, Optimum Nutrition.
Sephetho
Palo ea mojaro oa koetliso le khetho ea metsoako ea liprotheine e etsoa hantle ka ho nka karolo ha mokoetlisi ea ka hlahlobang maemo a hau a mmele le litabatabelo tsa lipapali. Mekhoa e sebetsang ka ho fetisisa ea phepo e nepahetseng le koetliso e fumanoa feela ka mokhoa o matlafatsang mme e hloka ho lekoa khafetsa.
