Nroj Protein: Nta, Qhov Chaw thiab Siv

2024 Tus sau: Isabella Gilson | [email protected]. Kawg hloov kho: 2023-12-17 03:27

Protein (protein) yog cov khoom siv hauv tsev thiab cov khoom noj khoom haus rau txhua lub hlwb ntawm lub cev, kev noj zaub mov yog qhov yuav tsum tau ua rau txhua tus tsis muaj kev zam. Protein yog txaus siab rau bodybuilders, vim hais tias ua tsaug rau nws koj muaj peev xwm tsim kom muaj cov leeg nqaij. Nws qhov chaw tuaj yeem yog cov khoom lag luam tsis yog tsiaj keeb kwm nkaus xwb, tab sis kuj yog cov nroj tsuag keeb kwm.

Zaub protein cov txiaj ntsig

Zaub protein tseem ceeb heev rau lub cev thiab nws siv tsis muaj qhov tseem ceeb tshaj li tsiaj protein. Qhov no tau yooj yim piav qhia los ntawm qhov tseeb tias txhua tus neeg cov khoom muaj nws tus kheej cov qauv ntawm cov protein molecules, uas yog absorbed los ntawm lub cev nyob rau hauv ntau txoj kev thiab muab lawv tus kheej tshwj xeeb cov nyhuv. Vim li no, nws yog ib qho tseem ceeb rau ib tug neeg kom sib xyaw tsiaj thiab zaub protein.

Zaub protein muaj nws tus kheej tshwj xeeb cov qauv molecular, uas pab kom nqus tau sai ntawm cov protein no. Txawm hais tias nws yooj yim digestible, qee qhov ntawm nws tsis ua tiav vim qhov tseeb hauv cov khoomzaub keeb kwm yog ntau coarse fiber ntau. Tab sis nws pab tswj kev ua haujlwm ntawm lub plab zom mov thiab tsim cov "zoo" cov roj cholesterol, tiv thaiv kev txhim kho "tsis zoo" tso rau hauv cov hlab ntsha.

Cov khoom cog muaj cov roj tsis txaus ntseeg hauv qhov ntau, nws pab txhawb rau normalization ntawm cov hlab plawv. Lawv pab ua kom cov hlab ntsha ntawm lub plawv huv si, thiab tseem tiv thaiv kev tsim cov roj plaques, thiab tiv thaiv kev loj hlob ntawm cov kab mob xws li atherosclerosis.

Yog tias koj noj zaub proteins tsis tu ncua, lub nra ntawm lub cev tsim los ntawm cov tsiaj protein yuav txo qis, thiab cov qe ntshav yuav tsim tau zoo dua. Lawv yuav pab kom tsis txhob muaj ntshav liab thiab qaug zog ntev. Tab sis koj tsis tuaj yeem txwv tsis pub noj cov tsiaj protein ntau dhau - qhov no tuaj yeem ua rau lub cev tsis zoo thiab txo cov qe ntshav.

Zaub proteins nrog kev siv tsis tu ncua pab kom tsis txhob mob qog noj ntshav, ntshav qab zib, thiab tswj tau tus lej.

Ham zaub protein

Cov kws tshawb fawb tau ua pov thawj tias nrog kev noj cov nqaij liab nquag, kev pheej hmoo ntawm kev mob qog noj ntshav nce ntau zaus. Qhov no yog vim qhov sib ntxiv ntawm cov kua qaub rau nws, nrog rau ntau yam txuj lom, hauv daim ntawv no nws yog qhov txaus ntshai heev rau lub cev. Cov zaub mov zoo li no, ntxiv rau oncology, tuaj yeem ua rau lwm yam kab mob txaus ntshai thiab ua rau kev ua haujlwm ntawm lub cev tag nrho.

Xaiv cov zaub protein rau cov neeg uas muaj ntau hom kev ua xua, nws yog qhov tsim nyog nrog tshwj xeebceev faj. Cov qauv ntawm nws cov saw hlau ntawm cov amino acids hauv txhua cov khoom cog yog qhov tshwj xeeb, vim qhov no, nws nyuaj rau xaiv rau txhua tus neeg.

Y Protein ntawm tsob nroj keeb kwm, yog tias noj ntau dhau, tuaj yeem ua rau qaug cawv thiab cuam tshuam ntawm cov khoom nruab nrog cev: daim siab, ob lub raum, tso zis thiab lub gallbladder, nrog rau kev ua haujlwm ntawm cov kab mob genitourinary, uas yuav ua rau kev loj hlob. ntawm cov kab mob loj.

Kev mob hnyav ntawm lub cev tuaj yeem ua rau muaj kev noj ntau dhau ntawm cov khoom xws li taum liab, tshwj xeeb tshaj yog tias noj nyoos, lossis yog tias lawv tau ua tsis raug. Tib cov tshuaj tiv thaiv ntawm lub cev tuaj yeem ua rau siv walnuts. Yog tias tsis khaws cia kom zoo, lawv cov qauv raug cuam tshuam los ntawm cov kab mob fungal, uas yuav ua rau muaj tshuaj lom.

Zaub proteins kom poob phaus

Rau cov neeg uas txiav txim siab kom poob phaus los ntawm kev noj cov zaub mov cog ntxiv uas muaj cov protein, qhov no yuav yog qhov kev txiav txim siab, vim tias:

• Zaub protein zoo rhuav tshem lub cev rog.
• Vim qhov tseeb tias nws nqus tau zoo los ntawm lub cev, qhov kev xav ntawm kev tshaib plab ploj mus ntev.
• Nws txhim kho kev ua haujlwm ntawm lub plab zom mov thiab tswj hwm tus lej metabolic.
• Nrog kev tawm dag zog tas li, cov leeg nqaij nce nrawm thiab cov nqaij rog hlawv.

Cov neeg uas tsis haum rau tsiaj proteins, zaub protein yuav pab kom tshem taulub cev los ntawm qhov tsis muaj cov khoom no. Piv txwv li, nyuj cov mis nyuj tuaj yeem hloov tau cov kua mis, nqaij qaib tuaj yeem hloov tau cov kua mis, thiab lwm yam.

Nws tsim nyog nco ntsoov tias yuav tsum hloov cov tsiaj protein tsuas yog cov zaub ntsuab xwb. Proteins uas yog ib feem ntawm ntau yam hnyuv ntxwm thiab lwm yam khoom tsis tuaj yeem hloov cov zaub proteins, tab sis lawv tuaj yeem ua rau muaj kev phom sij rau lub cev.

Nyob zoo tsob nroj qhov chaw ntawm cov protein

Cov khoom uas yuav tham txog muaj ntau cov zaub protein ntau, lawv siv tag nrho hloov cov tsiaj tsis muaj protein ntau hauv cov zaub mov. Lawv lub ntsiab kom zoo dua yog tias lawv yooj yim nkag mus rau txhua tus. Txhua tus tuaj yeem yuav lawv hauv txhua lub khw, tab sis tsis yog txhua tus paub tias lawv muaj txiaj ntsig zoo. Ntau tus neeg tsis paub tias tsob nroj protein yog dab tsi. Kev tshuaj xyuas ua tim khawv rau qhov no. Hauv kev tshawb fawb feem ntau, tib neeg hais tias lawv tsis paub tias muaj protein ntau npaum li cas tuaj yeem pom hauv cov zaub mov cog.

Ntsuas yog ib lub tsev khaws khoom noj uas tsis muaj protein ntau

Cov zaub mov zoo tshaj plaws yog pom muaj nyob hauv cov txiv ntoo. Lawv yog cov zoo rau cov neeg tsis noj nqaij thiab cov ncaws pob.

Pine txiv ntseej

Tus yeej ntawm cov txiv ntoo yog cedar. Hmoov tsis zoo, tus nqi ntawm cov khoom no yog siab heev, thiab vim li no nws tsis muaj rau txhua tus. Cov muaj pes tsawg leeg ntawm cov txiv ntoo no suav nrog ntau cov khoom tseem ceeb thiab fatty acids, thiab cov ntsiab lus ntawm cov protein ntau tshaj 60%. Cov khoom no yog heev haum rau siv raws li ib tug caisnoj mov.

Panuts

Cov txiv ntoo no muaj rau txhua tus thiab muaj txog 40% protein. Nws yog qhov zoo tshaj plaws noj nyoos.

Almonds

Cov khoom lag luam tsis zoo rau thawj ob ntawm cov ntsiab lus ntawm cov protein hauv nws cov muaj pes tsawg leeg, nws cov nyiaj nyob hauv 35%, tab sis nws muaj qhov zoo dua, nws muaj txiaj ntsig zoo thiab muaj ntau cov roj ntsha polyunsaturated fatty acids. Tsuas yog ib puas grams ntawm cov txiv ntoo no txaus rau ib qho khoom noj txom ncauj.

Cov nplej muaj cov protein ntau

Ntau tus neeg xav tias cereals tsuas muaj cov carbohydrates nyuaj, tab sis tsawg tus neeg paub txog lawv cov ntsiab lus protein. Qee cov cereals muaj ntau cov zaub protein.

Buckwheat

Ntawm cov cereals, nws muaj cov zaub protein ntau tshaj plaws - 18%. Yog vim li cas, buckwheat tsis yog dav faib rau txawv teb chaws, nws tsis paub, tab sis nyob rau hauv lub expanses ntawm lub qub Soviet Union nws yog ib tug heev nrov khoom.

Oatmeal

Cov cereal no muaj cov carbohydrates nyuaj thiab muaj fiber ntau, qhov no paub rau ntau tus, thiab feem ntau nyiam noj tshais. Tab sis oatmeal kuj muaj ntau cov zaub protein ntau - 12%.

Nyob zoo ib tsoom niam txiv kwv tij neej tsas sawv daws

Nplej groats tsuas yog nrov hauv CIS, tsis muaj dab tsi paub txog nws txawv teb chaws, tab sis qhov tseeb nws muaj cov zaub protein txaus, me ntsis tsawg dua buckwheat - 16%.

Lentils

Ntau tus neeg tau hnov txog nws, tab sis tsis yog txhua tus tau sim nws. Hauv lentils, cov ntsiab lus ntawm zaub protein tsuas yog loj heev -25%. Nws kuj muaj cov as-ham xws li potassium, magnesium, zinc thiab B vitamins, nws muaj txiaj ntsig zoo rau cov neeg noj zaub mov.

zaub muaj protein ntau

Qee zaub muaj protein ntau:

• Green peas. Nws yog kev hlub los ntawm cov neeg tsis noj nqaij, thiab rau qhov laj thawj zoo, nws yog ib qho zoo hloov rau cov nqaij. Muaj ntau npaum li 20% protein.
• taum. Cov nroj tsuag legume zoo sib xws hauv cov ntsiab lus protein rau cov taum ntsuab, nws cov ntsiab lus yog nyob rau hauv thaj tsam ntawm 21%.
• Broccoli. Cov zaub no muaj ntau cov vitamin C, uas pab txo qis "phem" cholesterol, thiab nws muaj txog li 17% protein.
• Asparagus. Cov kab lis kev cai no muaj ntau cov asparagus acid, uas pab ntxuav lub cev, tab sis nws muaj calories tsawg. Cov protein nyob hauv nws yog txog li 13%.
• Spinach. Cov khoom no muaj peev xwm tseem ceeb tshaj plaws los zom cov rog thiab tiv thaiv qog noj ntshav. Cov protein ntau hauv nws yog nyob rau hauv 20%.

Zaub protein pom hauv cov khoom no tuaj yeem hloov cov tsiaj, txawm tias qhov tseeb tias nws cov nyiaj tsis tshaj 40-60%. Nws tuaj yeem noj dawb los ntawm cov neeg ncaws pob neeg tsis noj nqaij, tshwj xeeb tshaj yog cov kws tsim lub cev.

Peculiarities ntawm zaub protein rau kev noj haus ntawm cov neeg ncaws pob

Lub ntsiab tseem ceeb ntawm cov protein no rau cov neeg ncaws pob yog cov zaub hauv paus. Nws yog tsim los ntawm ntau yam nroj tsuag, txawm cereals thiablegume qoob loo. Protein los ntawm cov zaub protein tau txais kev pom tshwj xeeb thiab ua tiav, tom qab ntawd tau txais cov protein ntau. Nws cov yam ntxwv zoo ib yam li tsiaj protein - nqaij nyuj thiab whey protein.

Thaum pib, zaub protein tau tsim rau cov neeg uas, vim qee yam, tsis tuaj yeem noj cov mis nyuj thiab tsiaj protein, tshwj xeeb tshaj yog vim nws cov ntsiab lus hauv daim ntawv tiav siab dhau lawm. Cov neeg uas muaj kev fab tshuaj rau cov zaub protein yog tsawg heev. Qhov no tau pab txhawb rau kev tsim cov khoom noj khoom haus ntxiv - zaub protein. Hom kev noj haus kis las no tau dhau los ua neeg nyiam nyob rau lub sijhawm ntawm cov neeg tsis noj nqaij, tshwj xeeb tshaj yog cov uas nyiam ua kis las. Rau lawv, cov tshuaj ntxiv no tau dhau los ua tsis yooj yim.

Feem ntau, cov protein no yog yuav tsis yog rau lub hom phiaj ntawm kev tsim cov leeg nqaij thiab qhia cov txiaj ntsig kev ua kis las, tab sis rau kev ua kom cov protein ntau ntxiv txhua hnub.

Yuav ua li cas thiaj tseem ceeb hauv cov zaub mov cog rau tib neeg

Ntau tus neeg tsis nyiam lossis tsis xav noj cov zaub mov uas cog ntau zaus. Lawv feem ntau ua rau cov ncuav pastries thiab cov nplej zom, tsis muaj dab tsi tsis ncaj ncees lawm, tab sis yog tias txhua tus neeg xav tias cov khoom noj zoo li no ua rau lub cev tsis zoo, ntau tus neeg yuav tswj lawv txoj kev noj qab haus huv. Tsis muaj cov vitamins hauv cov zaub mov zoo li no, thiab yog tias nws tsis ntxiv nrog cov khoom ntuj tsim, ces koj tuaj yeem khwv tau ntau yam kab mob.