Khoom noj muaj protein ntau. Noj cov protein txhua hnub

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

Protein yog cov khoom siv hauv tsev rau tib neeg lub cev. Nws yog ib qho tsim nyog rau kev tsim, nrog rau kev kho cov leeg nqaij, rau tes, tawv nqaij, plaub hau thiab kev saib xyuas ntawm kev tiv thaiv. Yog tias tsis muaj protein ntau txaus, lub cev yuav tsis tuaj yeem ua haujlwm tag nrho.

Thaum tsis muaj protein ntau, lub cev poob cov leeg nqaij, kev noj qab haus huv thiab kev tiv thaiv kab mob pib. Yog li ntawd, cov khoom noj uas muaj protein ntau yuav tsum muaj nyob rau hauv cov zaub mov txhua hnub ntawm txhua tus neeg.

Lub luag haujlwm ntawm cov protein hauv tib neeg lub neej

Rau lub cev, cov proteins yog lub tsev thaiv uas muaj lub luag haujlwm rau kev loj hlob ntawm tag nrho cov ntaub so ntswg. Zoo li carbohydrates, cov protein tuaj yeem dhau los ua lub zog rau tib neeg. Txawm li cas los xij, yog tias carbohydrates pib predominate nyob rau hauv cov zaub mov, cov protein pib siv los ntawm lub cev los tsim cov rog tshiab thiab cov nqaij mos. Yog li ntawd, txawm tias muaj protein ntau npaum li cas hauv cov nqaij uas muaj nyob rau ntawm lub rooj ntawm cov neeg siv khoom nruab nrab txhua hnub, lub luag haujlwm ntawm carbohydrates kuj tseem ceeb heev.

Protein tseem ceeb rau kev tswj kev tiv thaiv. Cov zaub mov muaj protein ntau tsimcov tshuaj tiv thaiv kab mob, uas tom qab ntawd, ua ke nrog rau lwm lub cev lub cev tiv thaiv kab mob, tiv thaiv kab mob thiab kab mob. Tsis tas li ntawd, cov protein enzymes tseem ceeb rau kev ua haujlwm ntawm txhua yam tshuaj lom neeg hauv tib neeg lub cev.

Cov zaub mov twg muaj protein ntau tshaj

Protein muaj nyob rau hauv ntau yam khoom noj. Nws muaj nyob rau hauv ob qho tib si tsiaj thiab nroj tsuag zaub mov. Nqaij, ntses, tsev cheese thiab legumes yog qhov feem ntau ntawm cov protein. Nws yog cov khoom noj uas tau pom zoo kom muab tso rau hauv koj cov zaub mov kom nws noj qab haus huv li sai tau.

khoom noj muaj protein ntau:

• Coj.
• Salmon.
• qaib ntxhw.
• nqaij qaib.
• Lentils.
• Nyob.
• Soybeans.
• Nqaj.
• Spinach.
• taum.
• Asparagus.
• noob taub dag.
• Muaj.
• Cheese.
• Eggs.

Muaj protein ntau npaum li cas hauv tsev cheese, nqaij, txiv hmab txiv ntoo qhuav thiab lwm yam khoom noj uas suav nrog hauv koj cov zaub mov noj txhua hnub? Yog tias koj tsis tau xav txog qhov no ua ntej, nws yog lub sijhawm los suav nws tus lej. Cov protein ntau dhau tuaj yeem ua mob rau tag nrho lub cev. Koj yuav tsum tau ua raws li cov lus pom zoo txhua hnub, uas yuav yog tus kheej rau txhua tus. Nws tuaj yeem txiav txim siab raws li kev noj qab haus huv, kev ua neej, qhov hnyav thiab hnub nyoog.

Tus Nqi Txhua Hnub rau Protein

Ua ntej yuav mus rau kev suav cov protein noj txhua hnub, koj yuav tsum tau txiav txim siab ntawm lub hom phiaj uas koj xav teem rau koj tus kheej. Yog li, yog tias koj yuav nce cov leeg nqaij thiab npaj rauqoj ib ce tsis tu ncua nyob rau hauv lub gym, nws raug nquahu kom noj tsawg kawg yog 2 grams protein ib 1 kg ntawm qhov hnyav ib hnub twg. Nws yuav tsum nco ntsoov tias tsis pub ntau tshaj 40 grams ntawm cov protein yuav tsum tau noj ntawm ib pluas noj. Ib tug loj npaum li cas yooj yim yuav tsis absorbed thiab yuav ua rau lom nyob rau hauv lub cev.

Yog tias koj tab tom noj zaub mov kom poob phaus thiab tsis xav kom poob cov leeg nqaij, cov protein ntau txhua hnub yuav yog 1.5 grams ib kilogram ntawm qhov hnyav. Qhov no yuav txaus los tiv thaiv qhov tshwm sim ntawm dystrophy hauv cov leeg nqaij.

Zaub mov yuav tsum tig, zaub mov muaj protein ntau yuav tsum sib txawv thiab muaj tag nrho cov as-ham tsim nyog. Nrog rau qhov hnyav tshaj, cov qauv ntawm cov protein ib hnub yog 1.2 grams ib 1 kg ntawm qhov hnyav. Yog li, kev noj zaub mov txhua hnub yuav tsum yog tsawg kawg 1 gram ib kilogram ntawm lub cev qhov hnyav.

Muaj

Muaj protein ntau npaum li cas hauv mis? Mis yog ib qho ntawm cov khoom noj muaj txiaj ntsig zoo tshaj plaws thiab muaj txiaj ntsig ntawm cov protein. Nws yog nplua nuj nyob rau hauv vitamin D, calcium thiab phosphorus. Rau 100 grams ntawm cov mis nyuj, cov roj cov ntsiab lus yog 2.5%, muaj li 2.8 grams protein. Yog li, hauv ib liter nws yog kwv yees li 28 grams.

Qhov no yog ib qho khoom tseem ceeb rau kev ua noj ua haus cereals, omelets, pancakes thiab ntau lwm yam tais diav. Feem ntau muaj cov neeg uas tsis tuaj yeem haus mis nyuj hauv nws daim ntawv ntshiab. Hauv qhov no, koj tuaj yeem ua smoothies lossis cocktails los ntawm nws.

Mis yog zoo rau cov pob txha thiab tiv thaiv kab mob. Nyob rau tib lub sijhawm, nws siv ntau dhau tuaj yeem ua rauntxiv kilos. Yog li ntawd, cov neeg rog rog yuav tsum haus nws nrog ceev faj.

tsev cheese yog ib qho ntawm cov khoom noj uas ua rau cov ntsiab lus ntawm cov protein. Muaj protein ntau npaum li cas hauv tsev cheese? Nrog xoom rog, 100 grams muaj 18 grams protein. Lub zog tus nqi ntawm tsev cheese tsis muaj rog yog 94 calories. Nws tuaj yeem siv los ua khoom qab zib thiab dej qab zib. Cov khoom no zoo absorbed los ntawm lub cev thiab normalizes digestion.

Mis-raws li cheeses kuj muaj protein ntau. Piv txwv li, 100 grams ntawm Adyghe cheese muaj txog 17 grams protein. Nyob rau tib lub sijhawm, nws cov nqi zog yog 235 calories. Qee hom cheese yog cov khoom noj khoom haus uas tuaj yeem suav nrog los ntawm cov kws ua zaub mov noj hauv cov zaub mov kho. Nws kuj yog feem ntau siv los ntawm cov neeg ncaws pob kom nce cov leeg nqaij.

Nqe

Nqaij yog ib qho tseem ceeb ntawm cov protein. Muaj protein ntau npaum li cas hauv nqaij? Hauv 100 grams ntawm nqaij qaib fillet, muaj 30 grams ntawm nws. Tib tus nqi ntawm cov protein muaj nyob hauv cov nqaij nyug lean. Luav tsuas muaj 21 grams thiab tuaj yeem raug hu ua khoom noj khoom haus.

Nqaij saturates lub cev nrog tsiaj rog, minerals thiab amino acids. Kev noj cov nqaij tsis tu ncua txhim kho kev nco thiab lub hlwb ua haujlwm feem ntau. Cov khoom no yuav tsum muaj nyob rau hauv cov zaub mov ntawm cov menyuam yaus rau lawv txoj kev loj hlob.

Ntses

Ntses muaj phosphorus, muaj zog thiab tseem ceeb omega-3 fatty acids. Tsis tas li ntawd, tsis txhob hnov qab txog qhov loj ntawm cov vitamins ntawm pab pawgD, E, B thiab A, uas yog nplua nuj ntses. Muaj kwv yees li 20 grams protein nyob rau hauv 100 grams salmon. Tib cov protein ntau hauv tuna.

Ob servings ntawm ntses ib lub lis piam yuav txaus los muab lub cev nrog cov khoom noj uas tsim nyog. Ntses yuav yog ib qho kev xaiv zoo rau kev poob phaus. Cov zaub mov muaj protein ntau no tsis muaj calorie ntau ntau li nqaij thiab yooj yim dua rau lub cev zom zaub mov. Tsis tas li ntawd tseem ceeb yog muaj cov roj ntses hauv cov khoom no, uas txhim kho kev ua haujlwm ntawm lub hlwb thiab kev nco.

Nuts

Txiv ntseej kuj muaj protein ntau. Piv txwv li, 100 grams ntawm almonds muaj 21 grams protein. Muaj 15 grams ntawm cov protein nyob rau hauv hazelnuts, thiab 20 grams ntawm pistachios.

Tsis zoo li txiv hmab txiv ntoo, txiv ntoo muaj ntau ntau magnesium, calcium, hlau thiab phosphorus. Nws yog ib qho khoom noj qab thiab muaj txiaj ntsig zoo uas muaj txiaj ntsig zoo rau kev ua haujlwm ntawm lub plawv thiab lub hlwb. Tsis tas li ntawd, cov txiv ntoo tuaj yeem txo cov roj cholesterol. Lawv cov kev siv yog muab los ntawm kws kho mob thaum lub sij hawm rov qab los tom qab kev khiav hauj lwm thiab mob. Cov txiv ntoo tuaj yeem txo kev tshaib plab, uas tuaj yeem pab tau tshwj xeeb thaum poob phaus.

Tib lub sijhawm, txiv ntseej tsis yog khoom noj yooj yim rau hauv siab. Lawv siv ntau dhau tuaj yeem ua rau lub cev lom.

taum

taum paub tab yog sib npaug nrog cov nplej raws li lawv cov khoom noj muaj txiaj ntsig. Nws yog cov khoom noj muaj protein ntau, vitamins thiab fiber ntau. Nyob rau hauv Russia, feem ntau legumes yog:

• txiv laum huab xeeb;
• taum;
• lentils;
• soy;
• peas.

100 grams ntawm legumes muaj txog 6 grams protein. Cov khoom no tsis tuaj yeem raug cais raws li kev noj haus, vim nws yuav siv sij hawm ntev heev rau lub cev kom assimilate lawv. Taum yuav tsum tau siav ua ntej noj.

Spinach

Hais txog cov protein, spinach tsuas yog thib ob rau legumes. Txawm tias tom qab kev kho cua sov, cov vitamins ntawm pab pawg A thiab C tau khaws cia hauv cov khoom no, ntxiv rau, spinach muaj calcium thiab beta-carotene, uas ntxiv dag zog rau cov pob txha. 100 grams ntawm spinach muaj txog 3 grams protein.

zaub no tshem cov co toxins tawm hauv lub cev. Kev siv tsis tu ncua hauv cov zaub mov txhim kho cov metabolism hauv lub cev, ntxiv dag zog rau cov hlab ntsha thiab cov hniav. Cov zaub mov no, nplua nuj nyob hauv cov protein, pom zoo rau cov poj niam cev xeeb tub thiab menyuam yaus. Spinach feem ntau suav nrog hauv cov khoom noj uas yog ib qho ntxiv ntawm fiber ntau thiab vitamins.

txiv hmab txiv ntoo qhuav

txiv hmab txiv ntoo qhuav kuj yog qhov zoo ntawm zaub protein. Hauv ib khob ntawm qhuav apricots muaj li 5 grams ntawm cov protein, nyob rau hauv ib khob ntawm prunes 4.5 grams. Ib puas grams ntawm txiv tsawb qhuav muaj li 1.5 grams protein. Tsis tas li ntawd, txiv hmab txiv ntoo qhuav yog nplua nuj nyob rau hauv cov vitamins thiab minerals.

Feem ntau ntawm cov txiv hmab txiv ntoo qhuav tuaj yeem raug hu ua cov khoom noj khoom haus. Yog li ntawd, lawv tau suav nrog ntau yam khoom noj khoom haus tsom rau kev poob phaus. Cov txiv hmab txiv ntoo qhuav pab ua kom cov metabolism sai thiab tshem tawm cov kua dej ntau dhau ntawm lub cev. Lawv yog cov hloov zoo heevkhoom qab zib thiab tuaj yeem siv ua khoom noj txom ncauj thaum noj hauv qhov nruab nrab.

Tib lub sijhawm, tsis txhob hnov qab txog lawv cov ntsiab lus calorie. Thaum noj ntau dhau, cov khoom noj uas muaj protein ntau tuaj yeem ua rau cov neeg rog rog thiab ua rau muaj kev phom sij loj rau kev noj qab haus huv. Nyob rau hauv lub xub ntiag ntawm cov kab mob ntev, nws raug nquahu kom siv cov txiv hmab txiv ntoo qhuav nrog ceev faj.

Kev cuam tshuam ntawm kev noj cov protein tsawg

Protein deficiency hauv lub cev tuaj yeem ua rau muaj qhov tshwm sim hauv qab no:

• nrawm ntawm cov txheej txheem kev laus;
• kev ua haujlwm ntawm lub siab thiab lwm yam kabmob;
• qeeb metabolism thiab nce rog;
• kev tiv thaiv tsis zoo;
• ncab cov phab ntsa ntawm cov hlab ntsha thiab, vim li ntawd, txo cov ntshav siab;
• mob nkees nkees thiab anemia;
• ua txhaum txoj hnyuv thiab lub siab.

Kev txiav txim siab qhov tsis muaj protein ntau tsis yog ib qho yooj yim. Koj yuav tsum tau xyuam xim rau cov cim hauv qab no:

• qaug zog thiab tsis ua haujlwm;
• slow txhab kho;
• mob ib ce;
• chim siab;
• daim tawv nqaij;
• plaub hau poob.

Yog tias muaj cov cim qhia tias tsis muaj protein ntau, kev noj zaub mov yuav tsum tau hloov kho los ntawm kev nce cov protein hauv cov zaub mov. Nws yog ib qho tsim nyog yuav tsum tau kuaj ntshav txhawm rau kuaj xyuas cov zaub mov thiab vitamin tsis txaus. Protein imbalance tuaj yeem ua rau cov vitamin thiab cov zaub mov tsis txaus. Nyob rau hauv cov xwm txheej uas tsis muaj protein ntau cuam tshuam nrog tus kab mob, yuav tsum tau kho nws.

Zaj lus

Raws li koj tuaj yeem pom, cov khoom noj muaj protein ntau yuav tsum muaj nyob rau hauv cov khoom noj txhua hnub ntawm tus neeg, uas koj tuaj yeem xaiv raws li koj nyiam. Cov npe saum toj no yuav pab koj xaiv qhov yog.

Koj yuav tsum tsis txhob txwv koj tus kheej hauv cov zaub mov, vim tias tsis muaj kev noj zaub mov ntau, lub cev yuav tsis tau txais cov vitamins txaus thiab lwm yam khoom muaj txiaj ntsig. Txawm hais tias muaj protein ntau npaum li cas hauv cov mis nyuj thiab lwm yam khoom noj uas muaj nyob hauv cov zaub mov, carbohydrates yuav tsum tsis txhob hnov qab. Lawv yog ib qho tseem ceeb, vim hais tias yog lawv tsis muaj, qhov tseem ceeb yuav pib ploj mus. Nws yog ib qho tsim nyog los tswj kom muaj qhov sib npaug ntawm kev noj zaub mov.