Na lipeo tsa mokopu ke mohloli o motle oa protheine?

Peo e kae e le lipelong tsa manyolo?

Peo ea makhukhu ea mokopu e na ea phepo e nepahetseng ea phepo e nepahetseng, 'me litaba tsa tsona tsa protheine li khahla haholo. Ka karolelano, a le 1-ounce (28-gram) lipeo tsa machabeng tsa machabeng li na le ligrama tse 7 tsa protheine. Sena se etsa hore e be e 'ngoe ea peō e nang le barui e fumanehang ka ho fetisisa, e ea feta peo le flax ea bofupuli.

Ho beha sena esale pele, boholo bo tšoanang ba lipapali bo na le prosems tse ka bang 6, ha lipeo tsa Chia li fana ka ligrama tse 4 tse fanang ka ligrama tse 4. Likateng sena tse phahameng tsa protheine ka ho sebeletsa puo e nyane joalo li etsa hore peo ea mokopu e etsa qeto e ntle ho ba batlang ho eketsa protheine ea bona, ebang ke ea mesifa ea mesifa, e leng taolo ea boima ba mesifa.

Ho bohlokoa ho hlokomela hore litaba tsa protheine li ka fapana hanyane ho latela hore na peo e lokisitsoe joang. Peo e halikiloeng ea mokopu e ka ba le khatello e phahameng ea protheine ka lebaka la tahlehelo ea mongobo nakong ea botumo nakong ea botumo. Leha ho le joalo, phapano ha e fokotsehe, 'me lipeo tsa mokopu tsa mokopu tsa mokopu tsa mokopu tsa mokopu tsa mokopu tsa mokopu oa mokopu o motle li na le mehloli e ntle ea liprotheine.

PPelo ea PROSEIN PROPEDING phofoe nkuoa e le e phethahetseng, e bolelang e na le asino ea bohlokoa eo 'mele ea rona e sa e hlahiseng. Sena ke sa bohlokoa ka ho khetheha bakeng sa ba latelang lijo tse thehiloeng setsing, joalo ka liprotheine tse felletseng tsa limela li sa fumanehe.

Ho feta moo, protheine e ka lipelong tsa mokopu e na le khutso, e nang le boleng ba tlhaho ba 65%. Sena se bolela hore karolo e kholo ea protheine e neng e emetsoe ho lipeo tsa mokopu e ka sebelisoa ka katleho le mmele. Ho na le lijo tse phahameng haholo, li kopantsoeng le profaele e felletseng ea Amino Acino, e etsa profeti ea pompo e ba lekanang le liprotheine tse ling tsa liphoofolo ho latela boleng ba liphoofolo.

Ntle le protheine, lipeo tsa makhutšoane tsa mokopu li na le limatlafatsi tse ling. Ke mohloli o motle oa Magnesium, Zinc, tšepe, le omega-3 mafura acid. Ba boetse ba na le li-antioxidants tsa li-antioxidants tsa li-antioxidants, ho kenyelletsa vithamine E. Bo-botle ba limatlafatsi bo boetse bo eketsa boleng ba lipeo tsa mokopu, kaha u ntse u fumana melemo hammoho le profete ea bophelo bo botle le liprotheine tsa protheine.

 

Melemo ea peo ea peo ea pumpkin ke efe bakeng sa li-vegans le limela?

Bakeng sa li-vegans le limela tsa limela, ho thatafatsa mehloli e lekaneng ea protheine ea boleng bo phahameng ka linako tse ling ho ka ba thata. Mona ke moo Peopkin Proptinin ea Peto e khanya, ho fana ka melemo e mengata ho ba latelang lijo tse thehiloeng limela.

Taba ea pele, joalokaha ho boletsoe pejana, protheine ea peo ke protein e felletseng, e nang le protheine eohle ea bohlokoa ea Amono ea bohlokoa. Sena ke sa bohlokoa haholo ho li-vegans le limela, ho na le mehloli ea liprotheine tse ngata ea limela, e haelloang ke Amono acid ea bohlokoa. Ka ho kenyelletsa lipeo tsa pumpkin lijong tsa tsona, lijana tse boima tsa limela li ka etsa bonnete ba hore li fumana profaele e ntle ea Amino acino acingo ntle le ho itšetleha ka lihlahisoa tsa liphoofolo.

Taba ea bobeli, protheine ea peo e na le khutso e boima haholo. Li-spens tse ling tsa ho jala li ka ba thata haholo bakeng sa 'mele ho hana, empa protheine ea peo e na le karolo ea likokoana-hloko e ka sebelisoa hantle le' mele. Sena se etsa hore e be mohloli oa protheine e sebetsang bakeng sa li-vegans le limela tsa limela tse hlokang ho etsa bonnete ba hore li fumana protheine ea tsona tsa protheine e hloka ka mehloli ea semela lihlong.

Moruo o mong oa bohlokoa ke litaba tsa tšepe tse lipelong tsa mokopu. Khaello ea tšepe ke ntho e tloaelehileng ho ba sebelisang lijo tse thehiloeng holing limela, ka tloaelo e kentsoe habonolo ho tsoa mehloling ea liphoofolo (tšepe ea Heme). Leha ho le joalo, lipeo tsa mokopu li na le tšepe, li fana ka bophara ba 23% ho ja lijo tse khothalletsoang tsa letsatsi le letsatsi ka lebaka la ho sebeletsa 1 feela. Ha lijo tse noang haufi le lijo tse ruileng li-vithamine, tse fumanoeng ha tšepe ena e ka ntlafatsoa hape.

Peo ea mokopu hape e le mohloli o motle oa Zinc, e leng phephetso e ka bang phephetso ho fumana chelete e lekaneng ea vegan kapa lijo tsa limela. Zinc ke ea bohlokoa bakeng sa ts'ebetso ea 'mele, pholiso ea maqeba, le DNA syntthesis. O kope ea 1-Ounts ea pompokin e fana ka 14% ea ho jara Zinc.

Bakeng sa li-vegans le limela tse amehileng ka mafura a omega-3 acid, hangata a amanang le oli ea litlhapi, lipeo tsa mokopu li fana ka semela se thehiloeng semela. Ha ba sa na epa kapa dha (liforomo tsa Omega-3s tse fumanehang ho fish), li ka fetoloa ho Eapa le Dha 'meleng.

Qetellong, protheine ea peo e hlaha ka mokhoa o makatsang. E ka nooa ka mefuta e fapaneng - e le peo kaofela, li ja lijong, kapa joalo ka phopho ea protheine. Phapang ena e etsa hore ho be bonolo ho li-vegans le limela tsa limela ho kenyelletsa li-speletric tsena tse nepahetseng tsa protheine ka litsela tse ngata, ho fafatsa peo ho ea ho lilateMokopu oa PROPKIN PROPERka har'a li-smoothie kapa thepa e halikiloeng.

 

Na mokopu oa protheine ea peo phofo o ka nkela protheine ea Whey Whey

Ha batho ba ntse ba batla mekhoa e meng e thehiloeng ho limela ho mehala ea protheine ea protheine, potso ea hore na phofo ea protheine ea poproke e ka nkela protheine ea Whete e ka ntša karolo e tšoanang. Le ha bobeli le na le melemo ea bona e ikhethileng, phofo ea protheine ea peo ea pumpn e ka ba karolo e sebetsang ea Day Day bakeng sa batho ba bangata.

Popu ea protheine ea peo ea mokopu e etsoa ka ho sila lipeo tsa mokopu, ho tlosa boholo ba sechaba, 'me u siea mohloli oa liprotheine tsa mafura. Joaloka Whey, e ka tsoaloa habonolo ka kutu, e boreleli, kapa lino tse ling, li e etsa ka mokhoa o loketseng ho jala protheine ea bona.

Mabapi le litaba tsa protheine, phofo ea protheine ea pumpkin hangata e na le protheine ea liprotheine tse 60-70% ka boima ba liprotheine tse ngata tsa protheine. Leha ho le joalo, litaba tsa protheine li ka fapana lipakeng tsa li-Brands, kahoo ho lula ho le molemo kamehla ho hlahloba lengolo la phepo e nepahetseng.

E 'ngoe ea melemo ea mantlha eaMokopu oa PROPKIN PROPERHo feta Whey ho na le tokelo ea ho ba le lithibelo tsa lijo. Ka tlhaho ke dairyy-mahala, e e etsa khetho e ntle bakeng sa batho ba nang le mamello kapa ho latela lijo tsa vegan. E fumaneha hape ho ALLERhoans e tloaelehileng joalo ka Soy le Gluten, leha ho lula ho le molemo ho lekola lebitso la litšila.

Ha ho tluoa mabapi le boemo ba aumino acini, protheine ea peo e na le li-amiduni tsohle tse robong tsa bohlokoa, li e etsa protheine e felletseng joaloka Whey Whey. Leha ho le joalo, boholo ba lipalo tsa Amino acid li fapana. Whey e phahame haholo ka li-amino amino acid (BCAAS), haholo-holo Leucine, e tsejoang ka thepa ea eona ea mesifa ea mesifa. Ha protheine ea peo e na le bcaas, maemo a tlase ho feta whey.

Leha ho le joalo, profe ea peo ea pumpkin e ipabola libakeng tse ling. E ruile ka har'a maqhubu, amino acid e bapala karolo ea bohlokoa ho tlhahiso ea nitor Dexide e ka ntlafatsang mali ebile e ka ntlafaletsa ts'ebetso ea mali. E boetse e phahame ho tryptophan, e leng bohlokoa bakeng sa tlhahiso ea serotonin mme e ka nthusa boroko le mohopolo oa maikutlo.

Mabapi le ho beoa, profete ea mabili a mabili hangata e nkuoa e le tekanyetso ea khauta, e nang le boleng bo phahameng haholo ba likokoana-hloko. Ha protheine ea peo e boetse e le sehlahla le eona e boetse ea kokobela, e kanna ea se ke ea kenella ka potlako joalo ka Lehelong. Tekanyo ena ea ho kena ea ho kena-butle e ka ba molemo ho batho ba bang, ba tla fana ka topollo e tsitsitseng ea Amino acid.

Ha ho tluoa tatso le boselamose, prothe ea peo ea pumpkin e na le tatso e bonolo le ea malinyane a bonolo ao ba bangata ba fumanang a ba monate. E hloka hore e ntle hantle ka likepe, leha e kanna ea se ke ea qhalana ka botlalo e le liprotheine tse ling tsa mabili. Batho ba bang ba fumana hore e eketsa botenya bo monate ho shakeng ea bona.

Qetellong, ekabaMokopu oa PROPKIN PROPERe ka nkela Whey Whey ka lithōle ho latela litlhoko tsa hau le tseo u li ratang. Haeba u batla mohloli o thehiloeng semeleng, alergen--orlen Le ha e kanna ea se lumellane le Whey mabapi le litaba tsa Leucine kapa ka potlako, e fana ka melemo e mengata e etsang hore ho be le mokhoa o itseng o loketseng.

Qetellong, lipeo tsa mokopu ke mohloli o motle oa protheine, o fana ka profaele e felletseng ea Amino acily, ho na le liphetho tse phahameng le tse ngata tsa limatlafatsi tse eketsehileng. Ebang e jeoa e le peo kapa foromo ea phofo, o fana ka khetho ea protheine e thehiloeng mopaleng, e loketseng lijo tse loketseng lijo. Joalo ka phetoho efe kapa efe ea lijo, ho molemo ho buisana le setsebi sa tlhokomelo ea bophelo bo botle kapa ho ngolisoa ho netefatsa hore protheine ea hau ea protheine le litlhoko tsa hau tsa bophelo bo botle.

Litšupiso:

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3. Ya yadav, m., et al. (2016). Matla a phepo e nepahetseng ea peo ea pumpkin. Phepo ea phepo e nepahetseng le lijo tsa saense tse ngata tsa marang-rang, 2 (4), 555-592.

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7. Morrison, Mc, et al. (2019). Ho nkela likhoho tsa liphoofolo tse nang le liprotheine tsa semela lijong tsa mofuta oa Bophirimela: Tlhahlobo. Limatlafatsi, 11 (8), 1825.

8. Gorissen, shm, et al. (2018). Maprotein a protheine le li-amino acid tsa li-protheine tse sebetsang tsa semela se sebetsang se seleng. Amino acid, 50 (12), 1685-1695.

9. Banase, A., et al. (2019). Liphetoho tsa Whey vs. Pholo ea Pea Praten ea lipehelo tsa 'mele e latelang koetliso e 8 ea koetliso e phahameng ea ts'ebetso (hift): Thuto ea sefofane. Lipapali, 7 (1), 12.

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