Bana ba rata Liprotheine tsa Liprotheine
Ho netefatsa hore bana ba hau ba ja lijo tse nepahetseng ke karolo ea bohlokoa ea tsoelo-pele ea bona ea kholo. Karolo e 'ngoe ea bohlokoa ea seo ke protheine' me u ka 'na ua ipotsa hore na motho ea jang lijo o fumana liprotheine tse lekaneng. Ka lehlohonolo, bana ba bangata ka tlhaho ba ja lijo tse nang le protheine hobane li akarelletsa litakatso tsa bona tse ngata joaloka sandwich ea cheese e entsoeng, pizza, le pere ea peanut le jelly.
Batsoali ba bangata ba ka tiisetsoa hore bana ba bona ba kopana le palo ea protheine ea letsatsi le letsatsi e khothalletsoang. Ha e le hantle, American Academy of Pediatrics e re, "liprotheine li ngata haholo lijong tsa Maamerika tse jang, boholo ba rona, bana le batho ba baholo ka ho tšoanang, re ja tse fetang tseo re li hlokang."
Hopola hore ke karolo ea 10 lekholong feela ho karolo ea 20 lekholong ea lik'halori tsa hau e lokelang ho tsoa liprotheine, le tse ling tse tsoang lik'habohaedreite le mafura. Hape ho molemo ho nahana ka lijo tse nang le khalsiamo le lijo tse nang le tšepe , tse ka tlatsetsang ho ja lijo tse phetseng hantle bakeng sa bana ba hao.
Litlhoko tsa protheine
Liprotheine tse hlokahalang li itšetlehile ka lilemo tsa ngoana le boima ba 'mele. Li-Guidelines tsa 2015-2020 tsa USDA li khothalletsa liprotheine tse latelang letsatsi le leng le le leng bakeng sa bana ho latela lilemo tsa bona. Ho fihlela ba fihla lilemong tse 14, litlhahiso tsena li tšoana ho bashanyana le banana. Lilemong tsa bocha lilemong tsa bocha, bashanyana ba lokela ho ja liprotheine tse ngata hobane ba ntse ba ntse ba hōla 'me ba atisa ho feta banana.
| Lilemo | Khothalletso ea Letsatsi le Letsatsi |
|---|---|
| Lilemo tse 1-3 | Ligrama tse 13 |
| Lilemo tse 4-8 | Ligrama tse 19 |
| Lilemo tse 9-13 | 34 dikgerama |
| Banana ba 14-18 | Ligrama tse 46 |
| Bashanyana ba lilemo li 14-18 | 52 grams |
Liprotheine tsa boleng bo botle
Ho etsa lintho li thata haholoanyane, liprotheine tse hlokahalang li boetse li itšetlehile ka boleng ba protheine eo ngoana oa hao ae jang le hore na e bonolo ho cheka joang. Ka kakaretso, liprotheine tsa liphoofolo ke "li-proteine tse feletseng" hobane li kenyelletsa tsohle tsa bohlokoa tsa amino acid.
Li fumaneha haholo 'me li nkoa e le boleng bo phahameng ho feta limela tsa protheine.
Sena se bolela hore lijo tsa ngoana oa hau li lokela ho kenyelletsa lebese, mahe le lijo tse ngata. Soy, peō ea hemp le quinoa le tsona li na le liprotheine tse feletseng 'me li sebetsa e le mokhoa o mong oa limela.
Ha ho hlokahale hore u tšoenyehe ka sena hafeela u ntse u fapana le lijo tsa protheine tseo ngoana oa hao a li jang. Esita le haeba ba ja feela mehloli ea liprotheine, u ka fumana chelete e nepahetseng ka ho ja ha ngoana oa hao. Ka mohlala, feela u kopane le liprotheine tse sa tšoaneng, tse kang lijo-thollo le mefuta e mengata, 'me e lokela ho ba mefuta-futa e fapaneng.
Lijo tsa Protheine-Rich bakeng sa Ngoana oa Hao
Lebaka le leng leo batsoali ba sa nahaneng hore bana ba bona ba fumana liprotheine tse lekaneng ke hore ha ba tsebe hore li lijo tse fapaneng haholo. Lijo tse sa tšoaneng ntle le nama e khubelu li na le liprotheine tse ngata, e leng se bolelang hore bana ba hau ba ka fumana liprotheine tse ngata lijong tsa bona ho feta kamoo u nahanang kateng.
Chate ea lijo tse nang le protheine e ngata li bontša kamoo ho sebeletsa ho fanang ka litlhoko tsa letsatsi le letsatsi tsa ngoana oa hau.
| Lijo | Ho sebeletsa | Liprotheine (ligrama) | Lilemo tsa 4 ho isa ho tse 6 | Ho lilemo li 7 ho ea ho tse 10 |
|---|---|---|---|---|
| Lebese kapa lebese la soy | Kopi e le 'ngoe | 8 | 36% | 29% |
| Mahe | 1 lehe | 6 | 27% | 21% |
| Mahepu | Sebaka sa 1-ounce | 9 | 41% | 32% |
| Peanut butter | Dipole tse 2 | 8 | 36% | 29% |
| Linate | 1/4 senoelo | 7 | 31% | 24% |
| Khoho | 4 ounces | 30 | 136% | 107% |
| Litlhahiso tsa likhoho | Likotoana tse 4 | 11 | 50% | 39% |
| Bohobe bo tšoeu | Likhahla tse peli | 5 | 23% | 18% |
| Tuna (makotikoting) | 3 ounces | 16 | 72% | 57% |
| Bohobe ba Koro | Likhahla tse peli | 7 | 32% | 25% |
| Hamburger bun | 1 bun | 4 | 18% | 14% |
| Paseka | 2 ounces | 3 | 14% | 11% |
| Tofu | 1/2 senoelo | 10 | 45% | 36% |
| Likhooa (pinto, batsho, joalo-joalo) | 1/4 senoelo | 10 | 45% | 36% |
| Cheese ea Cheddar | 1 ounce / selae | 7 | 32% | 25% |
| Chisi ea Amerika | 1 ounce / selae | 5 | 23% | 18% |
Joalokaha u ka bona, bohobe bo entsoeng ka letsoai kapa ka pere ea peanut le sandwich ea jelly e ka fana ka karolo e fetang halofo ea protheine e hlokahalang bakeng sa letsatsi. Ho tloha ho likopi tse peli tsa lebese kapa lijo tsa lebese le tsona li khothalletsoa ka letsatsi ka lilemo tse 4 ho ea ho tse 8, le likopi tse 3 kapa liphallelo tsa lilemo tse 9 ho isa ho tse 13, protheine ea ngoan'a hao e hloka e tla kopana habonolo.
Ho ka boela ha e-ba bonolo ho fumana lijo tse phahameng tsa protheine ka ho bala mangolo a lijo. Batla lijo tse pakeng tsa ligrama tse 6 le tse 10 kapa tse ling hape u na le lijo tse ngata tsa protheine.
Ho phaella lijong tseo ka tlhaho li nang le liprotheine tse ngata ho tsona, u ka boela ua reka liprotheine tse tlatsetsang.
Tsena li kenyelletsa metsoako ea seno se entsoeng ka protheine e kang Pediasure kapa Carnation Instant Breakfast .
Liprotheine Bakeng sa Bana Lerato
Cheeseburger, e akarelletsang nama, chisi le bono, e rata bana haholo ebile e na le protheine e phahameng. Ho na le lintho tse ling tse ngata tse kopanyang lijo tse ngata tse nang le protheine tseo bana ba bangata ba li thabelang.
- Sandwich e entsoeng ka cheese
- Mahe a pholileng a nang le chisi
- Re na le sandwich
- Li-roll-up tsa Turkey
- Hummus dip ka lihoete, celery, pretzels, kapa crackers
- Veggie burger
- Peanut butter le sandwich ea jelly
- Paseka le khoho kapa Turkey
- Meatballs e nang le pasta kapa sopho
- Quesadilla kapa burrito ka linaoa le chisi
- Pizza ea Cheese
- Majoe a phetseng hantle a na le litholoana tsa litholoana
- Peō e nonneng ea protheine
Etsa Liqeto Tse Phelisang
Hopola ho khomarela liqeto tse nepahetseng ha u ntse u sheba lijo tse nang le protheine. Lijo li lokela ho ba mafura a mangata, mafura a trans, k'holeseterole, letsoai le tsoekere e eketsehileng.
Mafura a mafura a lokela ho ba pakeng tsa 25 lekholong le 35 lekholong ea lik'hilojule bakeng sa bana ba lilemo li 4 ho isa ho 18. Ho molemo hore mafura ana a tsoe litlhapi, linate le oli ea meroho. Lihlahisoa tsa lebese le tsona li lokela ho ba mafura a maholo kapa ho se nang mafura.
American Heart Association e hopotsa batsoali ho qoba bana ba feteletseng. Ba lumelle hore ba etse qeto ea hore na ba batla ho ja lijo tse kae ntle le ho qobelloa ho qeta lijo tsa bona. Bana ba hlile ba motle ho itlhophisa 'me ba ka ja lijo tse seng kae ho feta ba bang. Ho fihlela bolemong ba bocha, ba hloka lik'hilojule tse seng kae ho feta batho ba baholo.
Lentsoe le Tsoang Haholo
Le ha ho le bohlokoa ho netefatsa hore bana ba hau ba ja lijo tse nepahetseng, hangata liprotheine ha li na bothata. Leha ho le joalo, hopola hore boleng ba liprotheine bo etsa phapang, joalo ka limatlafatsi tse ling tse fumanoang lijong tse phahameng tsa protheine. Ho molemo ho qoba lijo tse se nang letho le ho khetha lijo tse nang le phepo e nepahetseng, ho e-na le hoo.
> Mehloli:
> American Heart Association. Litlhahiso tsa lijo bakeng sa Bana ba phetseng hantle. 2014.
> Kleinman RL. Thuto ea phepo ea phepo ea bana, 7th ed. Elk Grove Village, IL: American Academy of Pediatrics; 2014.
> United States Lefapha la Temo. 2015-2020 Tataiso ea lijo bakeng sa Maamerika: Sehlomathiso 7. Lipakane tsa phepo bakeng sa lihlopha tsa ho kopanela liphate ka lilemo-lemo Ho latela lihlahisoa tsa lijo tse entsoeng ke Intake le Dietary Guidelines. 2015.