Yuav ua li cas noj cov protein kom poob phaus?

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

Protein yog cov qauv tsim ntawm txhua lub hlwb. Nws tsuas yog yuav tsum tau suav nrog hauv koj cov khoom noj txhua hnub. Cov amino acids uas nws muab tso cai rau peb los kho cov proteins ntawm peb lub cev raws sijhawm. Protein yog ib qho tseem ceeb heev tivthaiv uas tswj cov metabolism, vim hais tias lub cev siv loj reserves ntawm lub zog rau zom nws. Protein pab kom poob phaus li cas?

Tus nqi ntawm cov protein yog nws cov khoom xyaw

Yuav kom nkag siab meej tias vim li cas cov protein muaj txiaj ntsig zoo thiab nws pab txhawb rau cov txheej txheem ntawm kev poob phaus, peb yuav tsum xub nkag siab nws cov ntsiab lus. Proteins yog synthesized nyob rau hauv tag nrho cov ntaub so ntswg thiab kab mob ntawm peb lub cev, tab sis lawv lub ntsiab ntau lawm yog nyob rau hauv cov leeg nqaij thiab daim siab.

Protein muaj peb-dimensional xov qauv tsim los ntawm tus kheej cov amino acids. Cov pab pawg amine thiab carboxyl ntawm cov tsev hauv paus no tau txuas rau ib leeg los ntawm peptide daim ntawv cog lus, tsim cov saw hlau polypeptide. Sab chains ntawm cov amino acids tuaj yeem cuam tshuam nrog txhua lwm yam hauv ntau qhov chaw ntawm cov xov no, thiab yog li nws tsis yooj yim, tab sis twisted rau hauv cov duab zoo ib yam li lub pob ntawm cov ntaub plaub los yogtwisted daim ntawv. Ua tsaug rau qhov kev tsim no, uas ua raws ncaj qha los ntawm qhov kev txiav txim ntawm kev sib cuam tshuam ntawm cov amino acids, cov protein tau txais ntau yam kev ua haujlwm metabolic.

Tib neeg cov ntaub so ntswg yog tsim los ntawm ntau yam amino acids, muaj 21 nyob rau hauv tag nrho cov no, tsuas yog ib feem ntawm lub cev muaj peev xwm tsim tau ntawm nws tus kheej - cov no yog endogenous amino acids. Cov seem yuav tsum yog los ntawm cov zaub mov thiab peb hu lawv exogenous.

Lub cev xav tau protein ntau npaum li cas?

Txhua tus neeg yuav tsum tau noj ib koob tshuaj protein raws li hnub nyoog, qhov hnyav, kev sib deev thiab qib ntawm kev ua haujlwm ntawm lub cev. Txhua tus neeg xav tau cov protein sib txawv, txawm tias koj yog ib tus tub hluas loj hlob, ib tus neeg muaj hnub nyoog 30 xyoo, lossis 40-xyoo-laus triathlete. Ob qho tib si nws qhov tsis muaj thiab ntau dhau tuaj yeem ua rau tsis zoo rau lub cev.

Txoj kev xav tau ntawm lub cev tsis yog nyob ntawm kev ua si xwb, tab sis kuj yog lub hom phiaj ntawm kev cob qhia thiab kev noj haus. Qhov kev thov rau cov protein yog siab tshaj plaws hauv kev ua kis las, tshwj xeeb tshaj yog thaum lub sijhawm tsim ntawm "sculpture" ntawm lub cev. Rog, protein, carbohydrates - poob phaus tsuas yog ua tau nrog kev ua kom zoo sib npaug.

Vim li cas koj thiaj li yuav tsum tau saib xyuas tshwj xeeb kom tau txais cov proteins kom tiav thaum poob phaus?

Ua ntej, thaum muaj calories tsis txaus, cov leeg yuav raug kev xav tau ntau ntxiv rau cov protein ntau vim yog cov tshuaj tiv thaiv catabolic. Lub cev, yog tias nws tsis tau txais lub zog txaus los ntawm lwm qhov chaw, pib noj cov amino acids los ntawm cov leeg nqaij. Yog li ntawd, thaum lub sij hawm ntawm kev noj kev ua si, ib tug neeg yuav tsum tau noj lawv ntau tshaj li niaj zaus. Thib ob,Cov protein tau zom sai sai thiab ua rau "cov nyhuv thermogenesis".

YMetabolic Boost

Proteins tsim nyog rau lub neej, tab sis lawv txoj kev zom zaub mov nyuaj rau lub cev ntau dua li kev nqus ntawm carbohydrates lossis rog. Yuav kom assimilate thiab siv lawv los ntawm cov khoom noj, xav tau lub zog ntxiv. Ib gram ntawm cov protein muab 4 kcal, tab sis nws qhov nqus tau mus txog 24 kcal! Tias yog vim li cas kev noj zaub mov muaj protein ntau ua kom cov metabolism sai thiab ua rau muaj txiaj ntsig sai hauv daim ntawv ntawm kev poob phaus. Lawv txoj kev zom zaub mov ncaj qha thiab kev nqus tau ua rau muaj kev siv zog ntau dua txawm tias thaum so, uas yog vim li cas cov protein siv rau kev poob phaus. Kev noj haus ntawm hom no pab tshem tawm cov phaus tsis xav tau.

Kuv yuav tsum noj cov protein ntau npaum li cas thaum noj zaub mov?

Tau kawg, rau qhov tseeb ntawm txhua yam txheej txheem biochemical hauv lub cev, xav tau ib koob tshuaj protein, xaiv tshwj xeeb rau lub hom phiaj tshwj xeeb. Txoj hauv kev zoo tshaj plaws los txiav txim siab qhov tseeb ntawm lawv qhov kev xav tau yog siv lub tshuab xam zauv protein rau lub cev hnyav, piv txwv li lean lub cev loj. Cov poj niam tuaj yeem haus tsawg dua cov txiv neej yam tsis poob cov leeg nqaij.

Yog tias koj qhov kev ua si tsuas yog thaum nruab hnub tsuas yog aerobics xwb, 1.5-2 g ntawm cov protein ib 1 kg ntawm lub cev hnyav yog txaus, thaum cov tib neeg uas ua kev cob qhia lub zog yuav tsum haus 2-3 g. ib tus neeg hnyav 70 kg. Thaum lub sij hawm kev cob qhia yuav tsum tau noj 140 grams protein ib hnub twg, uas sib npaugnoj 700 g ntawm nqaij! Qhov no tsis yog ib txoj haujlwm yooj yim. Nws yog qhov zoo dua yog tias cov protein tau txais los ntawm ntau qhov chaw. Tab sis cov npe ntawm cov proteins rau kev poob phaus yuav tsum raug xaiv raws li tus kheej tus yam ntxwv ntawm lub cev.

Tus nqi ntawm cov protein uas yuav tau noj hauv lub cev yog txiav txim los ntawm nws cov qib ntawm digestibility thiab tus naj npawb ntawm kev txwv cov amino acids. Nqaij qaib qe protein (ovalbumin) thiab mis nyuj protein (lactoalbumin) yog ze tshaj plaws rau cov protein nyob hauv lub cev, yog li lawv tau siv nrog cov txiaj ntsig zoo tshaj plaws. Qhov sib piv ntawm tus kheej cov amino acids uas tsim cov proteins no yog pom zoo - tus qauv tiv thaiv lwm cov proteins piv.

Protein Demand

Kev ntsuas cov khoom noj muaj txiaj ntsig ntawm ntau yam proteins thiab zaub mov yog qhov tseem ceeb tshaj plaws, tshwj xeeb tshaj yog rau cov neeg noj zaub mov thiab xav kom tau txais daim duab ntawm lawv txoj kev npau suav. Nws yog ib qho tsim nyog los xyuas kom meej qhov tseeb ntawm kev ua tiav kev noj zaub mov kom yooj yim los npog cov neeg tsis txaus siab nrog cov zaub mov thiab khoom noj khoom haus.

Kuv paub cov protein zoo li cas?

Rau lub hom phiaj no, lub tswv yim ntawm "cov qhab nia amino acid" yog siv, uas yog, qhov zoo ntawm exogenous protein noj thaum noj mov yog soj ntsuam nrog "tus qauv". Nws txwv tsis pub siv lwm cov khoom noj uas tau txais los ntawm cov amino acids rau cov protein synthesis rau qhov feem pua ntawm tib cov amino acid hauv cov qauv protein. Yog tias tsuas yog 70% ntawm L-methionine tau noj hauv txhua pluas nojib 1 g ntawm nitrogen, piv nrog cov qauv protein, qhov no txhais tau hais tias tsuas yog 70% ntawm cov amino acids los ntawm nws yuav siv tau rau cov protein synthesis. Cov khoom noj muaj txiaj ntsig thiab qhov zoo ntawm qhov kawg ntawm pluas noj no tsuas yog 70%.

Thaum npaj koj cov zaub mov, nco ntsoov tias cov protein muaj nyob rau hauv cov khoom hnyav xws li qe, nqaij, ntses, nrog rau cov as-ham uas muaj cov amino acids puv thiab muaj bioavailable.

Protein yog ib qho tseem ceeb heev. Nws siv txhawb kev hlawv calories thiab tseem pab tsim cov leeg nqaij, ua rau nws yog ib qho tseem ceeb ntawm kev noj haus. Nws muaj ntau yam txiaj ntsig uas cuam tshuam rau kev ua haujlwm ntawm lub cev. Protein koom nrog hauv cov metabolism thiab ua kom muaj kev ua haujlwm zoo ntawm txhua lub cev. Nws yog ua tsaug rau nws tias txoj kev loj hlob thiab kev loj hlob ntawm ib tug neeg muaj peev xwm ua tau, nrog rau kev kho dua tshiab ntawm kev puas tsuaj.

Dab tsi muaj protein ntau? Daim ntawv teev npe khoom noj poob phaus

Los ntawm txiv hmab txiv ntoo thiab zaub, cov no yog spinach, guava, papaya, txiv lws suav qhuav, ntsuab peas thiab artichoke. Nqaij: nqaij nyuj, nqaij npuas, ostrich. Ntawm cov ntses, nws yog tsim nyog sau salmon, halibut, kaus poom tuna, Pacific cod. Qe, nqaij qaib, qe muaj protein ntau. Koj kuj yuav tsum muaj cov legumes thiab cereals hauv koj cov zaub mov.

Summarize

nqe lus hais tias "cov protein txiav tawm cov leeg" yog qhov ua tau zoo tshaj plaws! Cov khoom uas muaj cov koob tshuaj loj ntawm nws muab qhov kev xav ntawm satiety, yog li tso caitswj kev noj cov tshuaj xws li cov rog thiab cov protein kom poob phaus. Tib tus naj npawb ntawm cov calories nyob rau hauv daim ntawv ntawm cov protein ua rau lub siab puv hauv plab thiab siv sijhawm ntev dua li cov carbohydrates.

Nov yog qee qhov laj thawj zoo kom noj cov protein kom poob phaus:

• Kev noj haus no pab tsim cov leeg nqaij. Protein yog lub hauv paus tsim rau cov leeg nqaij, yog li yog tias peb npau suav ntawm lub cev tsim lub cev, peb yuav tsum noj cov protein ntau.
• Sib piv cov proteins thiab carbohydrates rau kev poob phaus, nws muaj kev nyab xeeb hais tias yav dhau los yeej muaj kev txaus siab ntau dua li carbohydrates.
• Protein accelerates fat burns.
• Muab khoom noj, yog lub zog tseem ceeb.
• Protein hauv cov zaub mov muaj txiaj ntsig zoo rau libido.
• Pab tswj cov kua qaub-puag thiab cov kua dej sib npaug.
• Amino acids koom nrog hauv biosynthesis ntawm lub cev tiv thaiv kab mob, uas ntxiv dag zog thiab tiv thaiv lub cev los ntawm cov kab mob pathogenic microbes.

Kev noj zaub mov muaj protein ntau yog hais txog kev txo cov rog thaum muab lub cev nrog cov protein ntau. Hom kev poob phaus no, txawm li cas los xij, yuav tsum tau ua raws li kev ceev faj, zoo dua tsis pub ntev tshaj 3-4 lub lis piam. Txwv tsis pub, kev puas tsuaj tuaj yeem ua tau, uas yuav ua rau muaj kev nce ntxiv hauv acidity ntawm lub cev, thiab vim li ntawd, ua rau muaj kev nce ntxiv ntawm cov txiav thiab lub raum. Qhov tshwm simQhov no tuaj yeem ua rau mob caj dab, yog li cov kws tshaj lij qhia tom qab ib hlis ntawm kev noj zaub mov zoo li no los hloov nws nrog kev noj zaub mov tsawg-calorie. Nws muaj kev nyab xeeb dua los siv cov protein kom poob phaus li ib lub lim tiam.