Ho na le mefuta e mengata ea protheine ea phofo 'marakeng, mehloli ea protheine e fapane, litaba li fapane, khetho ea bokhoni, tse latelang ho latela setsebi sa phepo e nepahetseng ho khetha phofo ea protheine ea boleng bo holimo.
1. Sehlopha le litšobotsi tsa phofo ea protheine
Phofo ea protheine e arotsoe ho latela mohloli haholo-holo phofo ea protheine ea liphoofolo (joalo ka: protheine ea whey, protheine ea casein) le phofo ea protheine ea meroho (haholo-holo protheine ea soy) le phofo ea protheine e tsoakiloeng.
Phofo ea protheine ea liphoofolo
Protheine ea Whey le casein ka phofo ea protheine ea liphoofolo e ntšoa lebeseng, 'me protheine ea whey ka protheine ea lebese ke 20% feela,' me e meng kaofela ke casein. Ha ho bapisoa le tse peli, protheine ea whey e na le sekhahla se phahameng sa ho monya le karo-karolelano e ntle ea li-amino acid tse fapaneng. Casein ke molek'hule e kholo ho feta protheine ea whey, eo ho leng thata ho e sila. E ka khothaletsa protheine ea mesifa ea 'mele hantle.
Ho ea ka tekanyo ea ts'ebetso le ho hloekisa, phofo ea protheine ea whey e ka aroloa ka phofo ea protheine ea whey, e arohaneng ea whey protheine phofo le hydrolyzed whey protheine phofo. Ho na le phapang e itseng ea mahloriso, sebopeho le theko ea tse tharo, joalokaha ho bontšitsoe tafoleng e latelang.
Phofo ea protheine ea meroho
Semela phofo ea protheine ka lebaka la mehloli e ruileng, theko e tla ba theko e tlaase haholo, empa hape e loketse bakeng sa bakuli ba nang le lebese kapa ho se mamelle ha lactose ba khethang, protheine e tloaelehileng ea soya, protheine ea pea, protheine ea koro, joalo-joalo, eo protheine ea soya e leng eona feela ea boleng bo phahameng. protheine ea protheine ea limela, le eona e ka monngoa hantle le ho sebelisoa ke 'mele oa motho, empa ka lebaka la ho haella ha methionine, ka hona, tšilo ea lijo le ho monya e batla e le tlase ho feta ea phofo ea protheine ea liphoofolo.
Phofo ea protheine e tsoakiloeng
Mehloli ea protheine ea phofo e tsoakiloeng ea protheine e kenyelletsa phoofolo le semela, hangata e entsoe ka protheine ea soya, protheine ea koro, casein le whey protheine phofo e kopantsoeng, e etsa hantle bakeng sa khaello ea li-amino acid tsa bohlokoa protheineng ea limela.
Ea bobeli, ho na le bokhoni ba ho khetha phofo ea protheine ea boleng bo holimo
1. hlahloba lethathamo la metsoako ho bona mohloli oa phofo ea protheine
Lethathamo la metsoako le hlophisoa ho ea ka litaba tsa motsoako, 'me ha tatellano e phahame, e ea holimo. Re lokela ho khetha phofo ea protheine e nang le tšilo e ntle le sekhahla sa ho monya, 'me ha sebopeho se le bonolo, se tla ba betere. Taelo ea ho sila ha phofo e tloaelehileng ea protheine 'marakeng ke: protheine ea whey> protheine ea casein> protheine ea soya> protheine ea pea, kahoo protheine ea whey e lokela ho khethoa.
Khetho e khethehileng ea phofo ea protheine ea whey, ka kakaretso e khetha phofo ea protheine ea whey, bakeng sa batho ba sa mamelleng lactose ba ka khetha ho arola phofo ea protheine ea whey, mme bakuli ba nang le ts'ebetso e mpe ea tšilo ea lijo le ho monya ba buelloa ho khetha phofo ea protheine ea hydrolyzed whey.
2. hlahloba lethathamo la lintlha tsa phepo ho bona litaba tsa protheine
Tekanyo ea protheine ea phofo ea protheine ea boleng bo holimo e lokela ho fihla ho feta 80%, ke hore, protheine ea phofo e 'ngoe le e 'ngoe ea 100g ea protheine e lokela ho fihla ho 80g ho ea holimo.
Ea boraro, litemoso tsa ho tlatsa phofo ea protheine
1. ho ea ka boemo ba motho ka mong tlatsetso e loketseng
Lijo tse nang le protheine ea boleng bo holimo li akarelletsa lebese, mahe, nama e se nang mafura e kang ea mehlape, likhoho, tlhapi le shrimp, hammoho le linaoa tsa soya le lihlahisoa tsa soya. Ka kakaretso, tekanyo e khothalletsoang e ka finyelloa ka ho ja lijo tse leka-lekaneng tsa letsatsi le letsatsi. Leha ho le joalo, ka lebaka la maloetse a fapa-fapaneng kapa lintlha tsa 'mele, tse kang ho tsosolosoa ka mor'a ho buuoa, bakuli ba nang le lefu la cachexia, kapa basali ba baimana le ba anyesang ba nang le lijo tse sa lekaneng, li-supplement tse eketsehileng li lokela ho ba tse loketseng, empa tlhokomelo e lokela ho lefshoa ho noa ho feteletseng ha protheine ho qoba ho eketseha. moroalo phiong.
2. ela hloko mocheso oa ho romelloa
Mocheso oa ho fana o ke ke oa chesa haholo, ho bonolo ho senya sebopeho sa protheine, hoo e ka bang 40 ℃ e ka ba.
3. U se ke ua e ja ka lino tse nang le asiti
Lino tse nang le asiti (tse kang asene ea apole, metsi a lemone, joalo-joalo) li na le li-organic acid, tseo ho leng bonolo ho li etsa ka mor'a ho kopana le phofo ea protheine, e amang tšilo ea lijo le ho monya. Ka hona, ha ea lokela ho ja ka lino tse nang le asiti, 'me e ka ekeletsoa lijo-thollo, phofo ea motso oa lotus, lebese, lebese la soya le lijo tse ling kapa ho nkoa ka lijo.
Nako ea poso: Oct-18-2024