Ntawm cov protein. Cog cov protein thiab tsiaj protein

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

Protein yog cov khoom siv organic uas muaj cov amino acids txuas nrog peptide daim ntawv cog lus. Cov proteins hauv tib neeg lub cev yog tsim los ntawm 20 cov amino acids tshwj xeeb, qee qhov tseem ceeb thiab yuav tsum tau muab cov khoom noj.

Lub luag haujlwm ntawm cov protein hauv lub cev

Proteins yog lub zog, yog ib qho ntawm peb qhov tseem ceeb tshaj plaws thiab lub tsev thaiv. Ua ntej tshaj plaws, cov khoom tsim: kwv yees li 2/3 ntawm cov protein uas nkag mus rau hauv lub cev yog siv los tsim nws cov proteins, 1/3 yog tawg rau lub zog.

Hauv tib neeg lub cev, cov tshuaj no ua haujlwm ntau yam: cov no yog cov enzymes, thiab cov khoom siv hauv tsev (keratin, uas ua rau cov rau tes thiab cov plaub hau - cov protein), thiab tswj cov kev cuam tshuam tshwm sim hauv lub cev, thiab cov neeg txhais lus.

Proteins nyob rau hauv lub plhaub thiab hauv lub cell, catalyze thiab ceev cov tshuaj tiv thaiv tshwm sim hauv lub cev.

Ntxiv rau, lawv ua haujlwm tiv thaiv, thauj thiab khaws cia, receptor thiab lub cev muaj zog ua haujlwm (ib chav sib cais ntawm cov protein ua kom lub zog ntawm leukocytes, txo qis.cov leeg, thiab lwm yam). Tau kawg, txhua txoj haujlwm muaj nws tus kheej hom protein, tab sis lawv txhua tus tsim los ntawm tus qauv "tsev blocks".

ua kom tiav thiab tsis tiav protein

Proteins tsis khaws cia hauv lub cev, yog li lawv yuav tsum tau muab los ntawm sab nraud tsis tu ncua. Thiab qhov no yog qhov kev faib ua tiav thiab cov protein tsis zoo los ua si. Cov khoom noj muaj protein ntau muab ib hom protein los yog lwm yam.

Complete - cov uas muaj nyob rau hauv lawv cov muaj pes tsawg leeg 20 "cib" -amino acids. Tsis tiav - cov proteins uas tsis muaj ib los yog ntau dua ntawm cov amino acids tsim nyog, los yog tam sim no, tab sis nyob rau hauv tsawg heev. Txawm li cas los xij, lub cev yuav tsum tau txais los ntawm sab nraud 8 qhov tseem ceeb amino acids uas nws tsis tuaj yeem tsim nws tus kheej. Li no "haiv neeg" dav dav rau cov proteins kom tiav (uas muaj txhua yam, suav nrog yim cov amino acids no).

Protein sources: tsiaj thiab zaub

Qhov muaj protein ntau rau tib neeg yog tsiaj thiab nroj tsuag. Thiab muaj, thiab muaj cov proteins. Lub tswv yim "ua haujlwm" ntawm cov kws tshaj lij niaj hnub hais tias txhua hnub koj yuav tsum noj ntawm 45 mus rau 100 grams ntawm cov protein. Tsiaj txhu yog suav tias yog ib qho zoo ntawm cov protein ua kom tiav, thaum cov nroj tsuag, raws li ntau tus kws tshaj lij, tsis muaj cov protein ntau.

Qhov xaus ntawm WHO pawg neeg ua haujlwm hais tias qhov no: txawm tias muaj kev noj zaub mov tiav, lub cev tseem tau txais tag nrho cov khoom tsim nyog. Vim li cas? Vim tias muaj kev sib koom ua ke ntawm cov amino acids los ntawm cov tais diav thiab cov khoom sib txawv.

Kev txawj ntsecov ntawv qhia zaub mov npaj ua tiav, nws muab lub cev nrog txhua yam uas xav tau, ntxiv rau, nws tuaj yeem ua rau kho thiab noj zaub mov. Raws li cov kev tshawb fawb tau ua nyob rau hauv Max Planck lub koom haum nyob rau hauv lub teb chaws Yelemees thiab lub Karolinska lub koom haum nyob rau hauv Sweden, ib tug txaus npaum li cas ntawm zaub, txiv hmab txiv ntoo thiab txiv ntseej muaj tag nrho cov protein. Yog li, ob qho tib si zaub protein thiab tsiaj protein yog haum rau kev noj haus.

Nqaij thiab semi-tiav khoom los ntawm nws

Tsiaj muaj protein ntau tau los ntawm cov nqaij ntawm cov tsiaj nyeg, noog, ntses. Qaib, luav, nyuj, npua, yaj, ntau yam hiav txwv thiab dej ntses yog unprocessed qhov chaw ntawm cov protein. Cov hnyuv ntxwm, hnyuv ntxwm, stew - yog tias cov khoom no yog ntuj tsim thiab ua raws li GOST, lawv kuj muaj cov protein tsim nyog.

Cov khoom muaj protein ntau - qe thiab cov khoom siv mis nyuj. Nqaij qaib qe muab cov protein zoo meej, ntxiv rau, lawv tau zom tau zoo heev. Lawv muaj qhov tsis zoo tsawg, tab sis koj yuav tsum tsis txhob noj cov nqaij nyoos - kev kho cua sov txhawb kev nqus cov as-ham zoo dua thiab tshem tawm cov kab mob microbes.

Ntau yam zoo ib yam rau cov khoom siv mis nyuj. Whey proteins yog digested zoo heev, nyob rau hauv cov nqe lus ntawm lawv cov amino acid muaj pes tsawg leeg, ntawm tag nrho cov khoom, lawv nyob ze rau cov amino acid muaj pes tsawg leeg ntawm tib neeg cov leeg nqaij. Lub hauv paus tseem ceeb ntawm cov proteins no yog whey, uas tau txais los ntawm kev tsim cov rennet cheeses.

Table ntawm cov protein "hauv cov khoom":

YProtein myth

Txog thaum kawg ntawm lub xyoo pua nees nkaum, nws tau ntseeg tiasTsuas yog nqaij thiab cov khoom los ntawm nws muaj cov protein ua tiav. Ntawm cov peev txheej lus Askiv, qhov kev xav no yog hu ua "protein myth". Txawm li cas los xij, txij li thaum nws tau raug pov thawj tias cov taum pauv tseem muaj tag nrho cov amino acids tseem ceeb.

Zaub Protein Source

Ntawm cov nroj tsuag, ib qhov chaw muaj protein ntau yog kua thiab cov khoom los ntawm nws (piv txwv li, taum paj). Tsis tas li ntawd tag nrho cov proteins yog buckwheat, amaranth, cilantro thiab hemp noob, nrog rau spirulina algae. Thiab yog tias nws nyuaj rau nrhiav amaranth, cilantro lossis hemp hauv cov kab latitudes, ces spirulina thiab cov tshuaj ntxiv los ntawm nws feem ntau muaj thiab muag hauv khw muag tshuaj thiab cov khw muag khoom noj qab haus huv.

Tsis tas li ntawd, cov nroj tsuag uas hu ua cov protein tsis tiav kuj muaj peev xwm ua tau raws li qhov xav tau ntawm cov protein. Txhua yam koj xav tau yog ua ke kom raug.

Piv txwv li, lub rooj protein hais tias legumes thiab nceb muaj ntau hauv isoleucine thiab lysine, thaum cereals thiab txiv ntseej muaj nplua nuj nyob rau hauv tryptophan thiab sulfur-muaj amino acids. Los ntawm kev sib txuas ntau yam khoom, peb xaus nrog txhua yam peb xav tau.

YMilk protein

Nyob rau hauv "golden era" ntawm bodybuilding, ntau lub hnub qub thiab champions ntawm qhov kev ua si nawv no haus mis nyuj tshiab. Cov txiv neej muaj zog ntawm lub sijhawm ntawd hu ua elixir ntawm lub zog thiab haus ob peb litres ib hnub. Cov kws kho mob pom zoo nrog lawv txog qhov no, muab cov khoom noj siv mis ua tshuaj rau lawv cov neeg mob.

Niaj hnub no cov khoom noj muaj protein ntau hauv cov khoom noj ntawm cov neeg ncaws pob yog cov khoom siv tsim khoom. Cov kws tshawb fawb tau kawm los tsimCov khoom noj muaj txiaj ntsig zoo thiab sib npaug sib xyaw uas cov whey protein muaj nyob rau hauv daim ntawv siv tau tshaj plaws. Qee tus neeg ncaws pob tseem sim haus cov mis nyuj - tab sis raws li kev ntshai ntawm cov kab mob no tau nce siab, lawv haus nws boiled los yog pasteurized.

Txawm li cas los xij, cov txheej txheem ntawm cov thawj coj tau zoo raws nraim hauv daim ntawv uas lawv siv nws. Niaj hnub nimno pasteurized, sterilized, processed mis bears me ntsis zoo ib yam li cov khoom nyiam los ntawm Olympic weightlifting champion John Grimek.

Qe

Hnub no, whey protein yog suav tias yog qhov yooj yim digestible rau tib neeg, tab sis qe protein yog qis dua rau nws me ntsis. Cov protein no muab ua tiav "lub tsev thaiv" thiab suav tias yog ib qho kev siv - lwm cov proteins thiab cov khoom raug soj ntsuam hauv kev sib piv nrog nws.

Qhov no yog ib qho khoom siv tau zoo tshaj plaws hauv kev tsim lub cev thiab txhawb nqa lub zog. Nroj cov protein thiab tsiaj protein tsis tuaj yeem sib tw nrog nws hauv kev ua tau zoo. Qe protein yog nquag siv los tsim cov khoom noj khoom haus.

Qe, zoo li mis nyuj, tuaj yeem noj txhua qhov hnyav, thaum lub cev hnyav thiab thaum poob phaus. Cov neeg tsim lub cev noj lawv ntau ntau - piv txwv li, Jay Cutler, plaub zaug "Mr. Olympia", noj li 170 qe dawb ib lub lis piam, nws noj ob zaug hauv ib hnub.

Special sports noj khoom haus

Qhov ib txwm muaj protein ntau hauv kev noj zaub mov tuaj yeem ntxiv nrog cov khoom noj tshwj xeeb, uas yog tsim los ntawm cov kws tshawb fawb zoo tshaj plaws sawv cev ntawm kev lag luam ntau lab daus las. Qhov no yogtshwj xeeb tsim cov complexes thiab cov tshuaj tau ua raws li qhov kev ua tiav tshiab tshaj plaws hauv kev noj zaub mov thiab kev noj qab haus huv.

Lub hauv paus tseem ceeb hauv cov khoom noj kis las yog casein lossis whey protein. Qhov sib txawv loj tshaj plaws ntawm lawv yog tias casein protein tau nqus hauv lub cev hauv 5-6 teev, whey - 1.5-3 teev.

Tau txais lawv ntau txoj hauv kev, ua rau muaj protein ntau purity thiab muaj lossis tsis muaj cov rog ntxiv. Txawm li cas los xij, thev naus laus zis twb ua rau nws muaj peev xwm kom tau txais cov protein uas pheej yig thiab yooj yim digestible uas tuaj yeem siv tsis yog los ntawm cov neeg ncaws pob, tab sis kuj yog los ntawm cov neeg "ib txwm".

cov proteins cuav

thawj cov protein tsim tau tsim ntau tshaj kaum xyoo dhau los, thiab lub sijhawm no cov kws tshawb fawb tau mus txog qhov tsim cov txheej txheem nyuaj. Nws tuaj yeem cia siab tias tsis ntev los sis tom qab cov khoom yuav tshwm sim ntawm kev ua lag luam uas tuaj yeem hloov cov nqaij thiab cov nroj tsuag hauv qhov no. Artificial "nqaij" twb tau tsim, uas cov kws tshawb fawb loj hlob los ntawm cov tsiaj hlwb.

Ib qho hauv vitro protein ntau tuaj yeem haum rau txhua tus, tsiaj txoj cai activists thiab manufacturers tib yam nkaus, tab sis ua li ntawd, cov txheej txheem yuav tsum xub ua kom pheej yig dua, vim tias tam sim no kim dhau los ua khoom loj. Thiab qhov saj ntawm ib daim ntawm cov zaub mov yuav tsum tau raws li qhov kev cia siab.

Hmoov tsis zoo, txoj kev no tsis haum rau cov neeg tsis noj nqaij - lawv tseem yuav tsum tau nrhiav cov protein ntau hauv cov nroj tsuag. Txawm li cas los xij, qhov no kuj tseem yuav hloov pauv nyob rau yav tom ntej - kev tshawb fawb tau nce mus tom ntej nrog kev sib tw loj, thiab kev tsim cov khoom siv hluavtaws rau kev muag khoom tsuas yog ib lo lus nug.sijhawm thiab thov.