Phepo ea Mahe a Cracking: Boleng ba protheine le hore na ke hobane'ng ha e le bohlokoa
Lehe le tsebahala haholo e le matla a phepo e nepahetseng ha ho tluoa ho protheine le limatlafatsi tse ling tse ngata tsa bohlokoa! Ha e le hantle, lehe le le leng feela le leholo le na le 6g ea protheine, hammoho le livithamine le liminerale tsa bohlokoa tse 13. Seo batho ba fokolang ba se tsebang ke hore mahe ke o mong oa mehloli e meholo ea protheine ea boleng bo holimo fumaneha1. Empa re bolela'ng ha re re 'protheine ea boleng bo holimo' 'me ke hobane'ng ha e le ea bohlokoa?
Protheine ke eng, 'me ke hobane'ng ha e hlokahala?
Liprotheine ke tsona tse ka sehloohong tse hahang 'mele, li lokisa lisele le ho lumella lisele tsa rona hore li sebetse hantle. Li bohlokoa bakeng sa khōlo ea mesifa, li tšehetsa tsamaiso ea 'mele ea rona ea ho itšireletsa mafung, le ho thusa ho hōla ha ngoana.
Moprofesa, MD, DMSc Arne Astrup, setho sa International Egg Nutrition Centre's (IENC) Global Egg Expert Group Expert and Director of Healthy Weight Center, Novo Nordisk Foundation e Copenhagen, o hlalosa kamoo protheine e ka thusang lihlopha tse fapaneng tsa lilemo: "Ho haholo-holo ke ea bohlokoa bakeng sa bana ba ntseng ba hōla, ho tšehetsa khōlo ea bona, le maqheku le ba kulang, kaha e thusa ho boloka litho tsa bohlokoa le lisele tsa ’mele.”
Protheine e na le li-amino acid - empa ha se kamehla metsoako le likarohano tse tšoanang. 'Mele o sebelisa li-amino acid tse ka bang 21 ho haha liprotheine tse fapaneng. Tse robong ho tsena li ke ke tsa hlahisoa ke 'mele feela, kahoo li tlameha ho fumanoa ka lijo - tsena li tsejoa e le amino acid ea bohlokoa.
Protheine e ka fumanoa mefuteng ea lijo - ho tloha linaoa ho ea ho nama ea khomo - empa boleng protheine e ka fapana haholo ho tloha mohloling ho ea mohloling.
Re bolela eng ka 'boleng ba protheine' 'me bo hlahlojoa joang?
Moprofesa Astrup oa hlalosa: “Boleng ba protheine haholo-holo bo itšetlehile ka sebōpeho sa li-amino acid tse sa tšoaneng lijong, le hore bioavailability ea tsona e ka siloa le ho monngoa.”
Mohlala, mahe a na le li-amino acid tse robong, tse etsang hore e be a protheine e feletseng. Ho feta moo, karo-karolelano le paterone eo li-amino acid tsena li fumanoang ho eona li li etsa hore li tsamaisane hantle le litlhoko tsa 'mele.
Protheine e ka maheng e boetse e chesoa haholo - 'mele o khona ho monya le ho sebelisa 95% ea eona!
Lintlha tsena tse peli li bolela hore mahe ke e 'ngoe ea mehloli e metle ea protheine ea boleng bo holimo fumaneha. Bo-rasaense ba bile ba sebelisitse mahe e le letšoao la ho lekola boleng ba protheine lijong tse ling2.
Melemo ea ho sebelisa protheine ea boleng bo holimo ke efe?
Le hoja protheine e lijong tsohle e fana ka melemo ea bophelo bo botle, ha boleng ba protheine e phahame, ke moo e ka chehang habonolo le ho sebetsoa ke 'mele.3. Sena se bolela hore 'mele oa hau o ka fumana melemo e mengata ho tsoa nthong e' ngoe le e 'ngoe eo u e lomang.
Moprofesa Astrup o hlalosa hore tekanyo e lekaneng ea protheine ea boleng bo phahameng ke ea bohlokoa bakeng sa bophelo bo botle: “E tšehetsa masapo a matla, mesifa le litho tsa bohlokoa, hammoho le tlhahiso ea lihomone le tšireletso ea maloetse, ho kopanyelletsa le ho itšireletsa ha ’mele ha motho a tšoaetsoa.
"Protheine e boetse e thusa ho boloka boima ba 'mele bo botle ka lebaka la phello ea eona ea ho khora. Motsoako oa liprotheine le likhoele tsa lijo li etsa hore u ikutloe u khotše nako e telele, li thusa ho thibela boima bo feteletseng le botenya.”
Re e phatlohile
Haesale re rata mahe ka lebaka la tatso ea 'ona e monate le ho feto-fetoha ha 'ona ... 'me joale re na le lebaka le leng le makatsang! Hase feela mahe a nang le protheine, empa protheine eo a nang le eona ke ea boleng bo phahameng - e sileha habonolo ka motsoako o nepahetseng oa li-amino acid tse robong tsa bohlokoa.
“Mahe a na le protheine ea boleng bo holimo,” ho phethela Moprofesa Astrup, “e leng ntho e ntle haholo bakeng sa ho jeoa ke batho hammoho le ho ba bonolo ho e kenyelletsa lijong tse tharo tsa letsatsi le letsatsi.”
Nakong e tlang ha u nahana hore na ke mehloli efe ea protheine eo u lokelang ho e kenyelletsa lijong tsa hau, hopola hore ha se feela ka bongata, empa boleng hape!
References
Khothalletsa matla a lehe!
Ho o thusa ho hodisa matla a phepo ya lehe, IEC e hlahisitse thipa ya disebediswa tsa indasteri e ka jarollwang, ho kenyeletswa le melaetsa ya bohlokwa, mehlala e mengata ya mehala ya metjha ya setjhaba, le ditshwantsho tse tsamaellanang tsa Instagram, Twitter le Facebook.
Khoasolla lisebelisoa tsa indasteri (Sepanish)Mabapi le Moprofesa Arne Astrup
Moprofesara Arne Astrup ke setho sa Setsi sa Matjhaba sa Phepo ya Mahe (IENC) Sehlopha sa Litsebi tsa phepo e nepahetseng sa Global Egg le Mookameli oa Healthy Weight Center, Novo Nordisk Foundation, Copenhagen. O na le phihlelo ea lilemo tse fetang 30 lipatlisisong tsa bongaka 'me o tsepamisitse boholo ba lipatlisiso tsa hae mabapi le taolo ea takatso ea lijo, thibelo le phekolo ea botenya, lefu la tsoekere la mofuta oa 2, lefu la pelo le methapo ea mafu moo phepo e nepahetseng le boikoetliso ba' mele bo phethang karolo. Ka 2018 Moprofesa Astrup o ile a rehoa lethathamong la Clarivate's (Web of Science) la bafuputsi ba boletsoeng ka ho fetisisa lefatšeng.
Selekane se ikhethileng sa lehe bakeng sa taolo ea boima ba 'mele
Ho matlafatsa bokamoso matsatsing a pele a 1,000
