Kenyelletso ea Protheine e Hloekileng ea Raese
Har'a likhetho tse fapaneng tse fumanehang, e hloekileng protheine ea raese e hlahella e le khetho e tšepisang. Protheine ena e thehiloeng limela, e khethiloeng ho tsoa ho raese ea lijo-thollo kaofela, e ntse e tsebahala ka lebaka la melemo ea eona ea lijo le ho lumellana le motho ea ratang veggie kapa mokhoa oa bophelo oa vegan.
Melemo ea Phepo ea e hloekileng Protein ea Rice
Protheine e hloekileng ea raese ke mohloli o moholo oa li-amino acid tsa bohlokoa, tseo e leng likaroloana tsa protheine ea bohlokoa bakeng sa bokhoni bo fapaneng ba 'nete. Ho hang ha e tšoane le liprotheine tse 'maloa tse thehiloeng limela, protheine ea raese ke hypoallergenic, e etsang hore e be khetho e phethahetseng bakeng sa batho ba nang le kutloelo-bohloko ea phepo e nepahetseng kapa maikutlo. Ho feta moo, ha e na li-allergen tse tloaelehileng tse kang gluten, lebese le soya.
E 'ngoe ea lintlha tsa bohlokoa tsa protheine e hloekileng ea raese ke tšilo ea eona e telele. Ho lumellana le maikutlo a abuoang ho Diary of Nourishment, protheine ea raese e na le sekhahla sa ho sileha ha se bapisoa le sa protheine ea whey, e tsebahalang haholo ka sekhahla sa eona se telele sa ho boloka. Sena se bolela hore 'mele o khona ho sebelisa protheine hantle, e leng se etsang hore e be mohloli o sebetsang oa ho lokisa le ho hōla ha mesifa.
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Tšusumetso ea Tikoloho ea Protheine e Hloekileng ea Raese
Ho khetha liprotheine tse thehiloeng limela joalo ka e hloekileng protheine ea raese le eona e na le litlhahiso tse ntle tsa tlhaho. Ho hlahisa liprotheine tsa raese ho hloka thepa e fokolang ha ho bapisoa le liprotheine tsa liphoofolo. Hajoale, monahano oa Mokhatlo oa Nourishment and Agribusiness Organisation (FAO) o totobatsa hore liprotheine tse thehiloeng limela ka kakaretso li na le khabone e tlase le tšebeliso ea metsi ha li bapisoa le tlhahiso ea nama. Ka ho kha liprotheine tsa raese, batho ba jang meroho le ba ratang meroho ba ka kenya letsoho mekhoeng ea phepo e nepahetseng haholoanyane.
Kamoo Protheine e Hloekileng ea Raese e Bapisoang le Liprotheine tse ling tse thehiloeng ho limela
Ha ho bapisoa protheine e hloekileng ea raese le liprotheine tse ling tse thehiloeng limela tse kang pea protheine, soya protheine le hemp, ho na le mefuta e seng mekae e hlahang. Le hoja mohloli o mong le o mong oa protheine o na le melemo ea oona e khethehileng, protheine e hloekileng ea raese e feta tebello libakeng tse itseng.
Taba ea pele, protheine e hloekileng ea raese e na le tatso e se nang leeme ha e bapisoa le liprotheine tse ling tse thehiloeng limela, tse ka bang molemo ha li e kopanya ka mefuta e fapaneng. Ho feta moo, e kopana hantle le lisebelisoa tse ling, e etsa hore e be bonolo bakeng sa li-smoothies, ho sisinyeha, le thepa e lokiselitsoeng.
Mabapi le profil ea amino e senyang, protheine ea raese e ruile ka li-amino acid tsa mantlha empa e batla e le tlase ho lysine ha e bapisoa le protheine ea soya kapa pea. Leha ho le joalo, sena se ka etsoa ka katleho ka ho kopanya protheine ea raese le mehloli e meng ea protheine joalo ka pea protheine ho etsa profil e senyang ea amino.
dikopo le Tšebeliso ea Protheine e Hloekileng ea Raese
Protheine ea raese e hloekileng e ka sebelisoa ka mekhoa e fapaneng ho ntlafatsa palo ea hau ea lik'hilojule. E fumaneha ka sebopeho sa phofo, e etsa hore ho be bonolo ho kenyelletsa li-smoothies, lijo-thollo kapa lihlahisoa tse futhumetseng. Bakeng sa ba batlang ho eketsa kamohelo ea bona ea protheine ntle le ho sekisetsa mefokolo ea bona ea lijo, protheine ea raese e ka ba khetho e thusang le e feto-fetohang.
Yoghurt le Lipompong tse sa Lefelloeng Tsa lebese: Kopanya phofo ea raese ea protheine ka har'a yogurt e se nang lebese, pudding kapa ice cream ho kenyelletsa liprotheine le ho etsa sebaka se boreleli, sa creamier. E kopanye le sehlahisoa sa tlhaho se tiileng le mokelikeli o se nang lebese ho etsa likotlolo tsa smoothie tse nang le protheine kapa li-dessert tse tiileng.
Protein Fortress: Sebelisa phofo ea raese e le protheine e matlafatsang lijong tse fapaneng, joalo ka likhetho tse thehiloeng limela, lijo-thollo, pasta le phepo ea masea. E ka kopanngoa hore e be lijo tsa thekiso ea lijo ho eketsa protheine ea tsona le ho kopa bareki ba amehileng ka bophelo bo botle.
Katolosong ea ts'ebeliso ea motho ka mong, protheine ea raese e ntse e tsoela pele haholo indastering ea lijo. Lijo tse ngata tsa barati ba veggie le barati ba veggie, ho bala li-protein, nama e entsoeng ka limela le li-protein shakes, ba ikopanya le protheine ea raese ka lebaka la melemo ea eona e ntle le thepa ea bohlokoa.
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Health hloko ea le Litšitiso tse ka 'nang tsa E-ba teng
Le hoja protheine e hloekileng ea raese e fana ka melemo e mengata, ho bohlokoa ho nahana ka litšitiso tse ling tse ka bang teng. Ntho e 'ngoe e tšoenyang ke boteng ba arsenic raeseng, e ka bokellang lihlahisoa tse entsoeng ka raese. Leha ho le joalo, bahlahisi ba hlomphehang hangata ba lekola lihlahisoa tsa bona bakeng sa litšepe tse boima le litšila ho netefatsa polokeho. Bareki ba lokela ho batla lihlahisoa tse netefalitsoeng le ho hlahloba liphetho tsa liteko tsa motho oa boraro ho fokotsa kotsi ena.
Ntho e 'ngoe e nahanoang ke profil ea amino acid. Joalokaha ho boletsoe pejana, protheine ea raese e haella hanyane ho lysine. Ho hlola sena, batho ka bomong ba ka kopanya protheine ea raese le mehloli e meng ea protheine ho fihlela ho noa ho leka-lekaneng ha amino acid. Mohlala, ho kopanya protheine ea raese le protheine ea pea ho ka fana ka profil e felletseng ea amino acid, ho matlafatsa boleng ba eona ba phepo e nepahetseng.
Lithuto tsa mahlale le Research ka Rice Protein
Liphuputso tse 'maloa tsa saense li tšehetsa melemo ea protheine ea raese. Ka mohlala, phuputso e phatlalalitsoeng ho Journal of the International Society of Sports Nutrition e fumane hore protheine ea raese e sebetsa hantle joaloka protheine ea whey ho khothalletsa matla a mesifa le hypertrophy ka mor'a boikoetliso ba ho hanyetsa. Patlisiso ena e totobatsa bokhoni ba protheine ea raese e le mokhoa o mong o sebetsang ho liprotheine tse thehiloeng ho liphoofolo bakeng sa baatlelete le ba chesehelang boikoetliso ba 'mele.
Phuputso e 'ngoe ho Nutrition Journal e ile ea hlahloba liphello tsa protheine ea raese ka sebōpeho sa' mele le ho ikoetlisa. Liphuputso li bontšitse hore tlatsetso ea protheine ea raese e lebisitse ntlafatsong e kholo ea mesifa le tahlehelo ea mafura, e bapisoang le protheine ea whey. Lithuto tsena li totobatsa katleho ea protheine ea raese ho ts'ehetsa kholo ea mesifa le lipakane tsa ho ikoetlisa ka kakaretso.
Qetello: Ke Reisi e Hloekileng Protein E loketse bakeng sa Vegans le Vegetarians?
Ha re phethela, protheine e hloekileng ea raese ehlile ke khetho e loketseng bakeng sa li-vegans le batho ba jang meroho. Melemo ea eona ea phepo e nepahetseng, tšilo ea lijo e phahameng, le thepa ea hypoallergenic e etsa hore e be khetho e ntle ho ba batlang mohloli oa protheine e thehiloeng limela. Ho feta moo, phello ea eona e ntle ea tikoloho e lumellana le boleng ba batho ba bangata ba latelang lijo tsa vegan le tsa meroho.
Ha o kenyelletsa protheine e hloekileng ea raese lijong tsa hau, ho bohlokoa ho nahana ka mathata a ka bang teng joalo ka litaba tsa arsenic le profil ea amino acid. Leha ho le joalo, ka khetho e hlokolosi ea lihlahisoa tsa boleng bo phahameng le ho kopanya protheine ea raese le mehloli e meng, matšoenyeho ana a ka laoloa ka katleho.
Bakeng sa ba nang le thahasello ea ho hlahloba protheine e hloekileng ea raese ho ea pele, ke u khothalletsa hore u fihlele boitsebiso bo eketsehileng ho kiyo@xarbkj.com. Amohela melemo ea protheine ena e thehiloeng semeleng 'me u ntlafatse mokhoa oa hau oa bophelo oa ho ja nama kapa oa meroho ka mohloli o tšepahalang le o nang le phepo.
References:
· Journal of Nutrition: https://nutritionj.biomedcentral.com/articles/10.1186/s12986-015-0012-0
· Mokhatlo oa Lijo le Temo (FAO): http://www.fao.org/3/a-i3437e.pdf
· Journal of the International Society of Sports Nutrition: https://jissn.biomedcentral.com/articles/10.1186/1550-2783-10-5
Koranta ea Phepo: https://nutritionj.biomedcentral.com/articles/10.1186/1475-2891-12-86
