Pom muaj protein ntau nyob qhov twg? Cov khoom noj uas muaj protein ntau tshaj plaws

2024 Tus sau: Isabella Gilson | [email protected]. Kawg hloov kho: 2024-01-18 01:07

Proteins, nrog rau cov rog thiab carbohydrates, tsim lub hauv paus ntawm tib neeg kev noj haus. Tag nrho cov organic tshuaj uas nkag mus rau hauv lub cev raws li cov zaub mov muaj ib tug tshwj xeeb muaj nuj nqi.

Cov khoom noj muaj protein ntau yog qhov tseem ceeb heev rau kev loj hlob thiab ntxiv dag zog, vim lawv yog lub tsev thaiv cov ntaub so ntswg thiab hlwb. Yuav ua li cas tsim koj cov zaub mov kom lub cev tsis muaj lawv? Cov zaub mov twg muaj protein ntau? Xav txog kab lus no.

Qhov tseem ceeb

Hauv Greek, lo lus "protein" suab zoo li "protein". Yog tias peb xav txog cov lus txhais, nws hloov tawm tias lo lus no txhais tau tias "tus uas los ua ntej." Yam tsawg kawg ntawm qhov no, cov lus xaus tuaj yeem kos tau.

Zoo yog qhov xav tau ntawm tib neeg lub cev rau zaub mov, qhov twg muaj protein ntau. Cov khoom ntawm hom no yog tsim nyog raws li huab cua, thiab qhov no tsis yog exaggeration.

Yog li, lub luag haujlwm tseem ceeb ntawm cov protein hauv tib neeg lub cev:

• Kev koom tes hauv cov txheej txheem rov tsim dua tshiab. Protein muab lub hauv paus rau kev faib cell ib txwm.
• Kev koom tes hauv cov metabolism. Vim li ntawd, muaj kev cuam tshuam loj heev rau lub paj hlwb.

Qhov tshwm sim ntawm qhov tsis muaj protein

Yog tias thaum menyuam yaus thiab cov hluas ib tug neeg tsis tau txais nws qhov tsawg kawg nkaus ntawm cov protein uas tsis tu ncua, qhov no ua rau muaj qhov tshwm sim tsis zoo, suav nrog:

• kev loj hlob qeeb, hauv qhov xwm txheej tseem ceeb nws tuaj yeem nres tag nrho;
• hormonal imbalance;
• dystrophy;
• kev tiv thaiv qis;
• teeb meem nrog kev nco, muaj peev xwm pom cov ntaub ntawv;
• kev ua tau zoo.

Raws li cov ntaub ntawv no, tus neeg uas tsis quav ntsej txog cov zaub mov muaj protein ntau txaus ntshai hloov mus ua "zaub zaub" dhau sijhawm, ua rau nws tus kheej tsis muaj lub sijhawm los ua lub neej tag nrho.

YCov proteins

Cov tshuaj organic no yog tsim los ntawm cov amino acids, uas poob rau hauv ob pawg:

• Hloov tau. Muaj ntau ntau ntawm lawv - 80% ntawm tag nrho. Hom amino acid no yog tsim los ntawm tus neeg noj qab haus huv lub cev ntawm nws tus kheej, tsis muaj kev koom tes ntawm "sab nraud" qhov chaw.
• Qhov tseem ceeb. Ntau qhov ntsuas meager - 20%. Ntawm no lub cev tsis muaj zog - nws tuaj yeem tau txais cov amino acids tsuas yog los ntawm cov khoom noj uas muaj protein ntau (cov lus hauv qab no).

Khoom noj

Muajib qho tseem ceeb hauv kev tsim kom tiav tib neeg noj zaub mov yog cov proteins uas yog tsiaj txhu. Lawv muaj ntau cov amino acids uas tsis tuaj yeem hloov tau. Lawv kuj tseem nqus tau los ntawm lub cev.

Tsis tas li ntawd, koj tuaj yeem nrhiav cov khoom siv cog ntoo, uas muaj cov protein ntau.

Ntau cov ntsiab lus hauv cov lus hauv qab no.

Khoom noj muaj tsiaj muaj protein ntau:

Neeg

khoom, 100g	YProtein, g
	25
Nqaij semi-tiav khoom (khoom qab zib, thiab lwm yam)	18
Ntxhais Khaub Ncaws	31
qaib ntxhw	24
Vaj	29
Npua	37
Rabbit	24, 8
Pollock	18
Perch	21
Coj	18
mis nyuj muaj roj	3, 2
	2,5
Butter	0, 5
qaib qe	17, 1

Cov khoom noj uas muaj protein ntau:

khoom, 100g	YProtein, g
	33
Soybeans	48
Lentils	27
taum	22
Pas	22
Buckwheatgrits	12, 8
Oatmeal flakes	14
Semolina	24
Semolina	11
Npua qhob cij	9

Yog li, peb tau qhia cov khoom noj uas nrov tshaj plaws nrog cov protein ntau. Lub rooj ntawm cov zaub proteins, raws li koj tuaj yeem pom, txawm tias dhau ntawm "tsiaj", tab sis lawv tau zom nrog tsawg dua.

Lub cev xav tau

Txhua cov khoom noj muaj xws li cov proteins, uas txawv ntawm ib tus neeg ntawm cov amino acids. Nws yog ib qho tseem ceeb los sau koj cov ntawv qhia zaub mov kom txhua yam koj xav tau los ntawm kev nplua nuj. Koj kuj yuav tsum nkag siab tias cov zaub mov ntawm koj lub rooj yuav tsum muaj cov khoom tsiaj, qhov twg muaj protein ntau (nqaij, qe, ntses, thiab lwm yam). "Nqaij" protein nyob rau hauv tag nrho cov piv yuav tsum yog tsawg kawg yog ib feem peb nyob rau hauv relation mus rau "zaub".

Lub cev xav tau yog suav ib tus zuj zus, raws li qhov tsis xws li:

• kev loj hlob;
• nyhav;
• hnub;
• kev ua lub cev;
• kev ua siab ntev.

Muaj ntau ntau cov qauv hauv lub vas uas tuaj yeem siv los xam qhov xav tau ntawm cov protein. Tab sis yog tias koj noj nws, ces qhov kev vam khom hauv qab no yuav ua, raws li qhov koj yuav tau xaiv cov khoom noj uas muaj cov protein ntau, raws li koj xav tau:

• menyuam yaus hnub nyoog qis dua 1 xyoos - 25 grams;
• ntawm 1 xyoos txog 1.5 xyoo - 47.8 grams;
• ntawm 1.5 txog 3 xyoos - 53.1 grams;
• 3 txog 4 xyoo - 62.9 grams;
• 5 txog 6 xyoo - 72.1 grams;
• 7 txog 10 xyoo - 79.8 grams;
• 11 txog 13 xyoo - 95.8 grams;
• teenage los ntawm 14 mus rau 17 xyoo - 98 grams;
• poj niam thaum cev xeeb tub - 110 grams;
• poj niam thaum lactation - 125 grams;
• poj niam pubescent - 97 grams;
• txiv neej laus - 120 grams;
• Cov poj niam laus ua haujlwm hnyav - 135 grams;
• Cov txiv neej laus ua haujlwm hnyav - 160 grams;
• txiv neej qis dua 70 - 82 grams;
• poj niam qis dua 70 - 69 grams;
• txiv neej tshaj 70 - 76 grams;
• poj niam tshaj 70 - 66 grams.

Protein rau poob phaus

Nws nyuaj rau overestimate nws lub luag haujlwm hauv kev noj zaub mov, vim:

• Khoom noj muaj protein ntau tsis muaj calorie ntau ntau.
• Muaj peev xwm sai thiab mus tas li saturate. Ib pluas mov protein yuav saturate koj rau 4 teev, thaum ib tug carbohydrate rub siab tshaj plaws ntawm 1.5-2.
• Txhawb cov metabolism, vim nws siv sijhawm ntev los zom, thaum lub cev siv lub zog. Tsis tas li ntawd, nws nourishes cov leeg nqaij, uas, nyob rau hauv lem, intensive hlawv calories.
• Pab txhim kho daim tawv nqaij zoo, txhim kho thiab tswj elasticity.
• Tiv thaiv kev laus los ntawm kev txhawb nqa thiab muab cov khoom tsim cov hlwb.

Tib lub sijhawm, thaum sau cov ntawv qhia txhua hnub, nws tsim nyogmus cuag ntse txawm tias cov khoom noj uas muaj protein ntau. Piv txwv li, tib lub qe. Qhov twg yog cov protein ntau tshaj hauv lub qe? Cov lus teb yog pom tseeb. Hauv qhov no, yolk muaj txog 6 grams roj. Yog li ntawd, txawm tias thaum npaj ib qho omelette nrog zaub rau pluas tshais, "txiav" nws los ntawm 1 yolk thiab qhov no yuav ua rau cov zaub mov ntau dua.

zaub mov muaj protein ntau

Tau kawg, raws li cov lus saum toj no, nws yooj yim to taub tias cov zaub mov twg muaj protein ntau. Tab sis yuav ua li cas ua ke lawv kom nws tsis yog tsuas yog cua, tab sis kuj noj qab haus huv? Wb muab ib co zaub mov txawv.

Ntsim omelet hauv qhov cub nrog tsev cheese:

• qaib qe - 1 pc;
• qe dawb - 2 pcs;
• tsis muaj rog pasty tsev cheese - 100 grams;
• ntsev, kua txob, tshuaj ntsuab - mus saj.

Preheat qhov cub kom 180 o C.

Tau lub qe, qe dawb, txuj lom, tshuaj ntsuab thiab tsev cheese kom du. Thaum xub thawj, tsev cheese yuav raug txiav tawm - kom nplawm. Ncuav qhov sib tov rau hauv lub lauj kaub uas tsis yog nplaum thiab ci rau 20 feeb los yog kom txog thaum nruab nrab ntawm lub omelette nres.

Yog li, koj tau txais ib lub tais uas muaj cov protein ntau - txog 30 grams ib qho kev pabcuam, thiab muaj ntau tshaj 170 calories.

txiv maj phaub cheesecakes:

• tsis muaj rog tsis pub kis tau tsev cheese - 200 grams;
• qaib qe - 1 pc;
• nplej hmoov - 30 grams;
• txiv maj phaub flakes - 12 grams;
• qab zib kom saj (koj tuaj yeem siv stevia);
• ci hmoov - pinch.

Preheat qhov cub kom txog thaum180 o S.

Muab ib nrab ntawm cov txiv maj phaub flakes kom du nrog cov khoom seem (qhov twg muaj cov protein ntau, raws li koj tuaj yeem pom). Muab cov khoom ntim rau hauv daim ntawv ntawm cov pob flattened rau ntawm daim ntawv ci uas npog nrog daim ntawv ci, nphoo nrog cov chips ntxiv thiab ci kom txog thaum kev sib tw (li ib feem peb ntawm ib teev). Yuav tau txais kev pab.

mob siab heev

Txawm hais tias cov proteins yog ib qho tseem ceeb ntawm tib neeg cov khoom noj khoom haus, lawv qhov ntau dhau tuaj yeem ua rau muaj kev phom sij loj. Qhov no tau tshwm sim nyob txhua qhov chaw nyob rau hauv kev cuam tshuam ntawm cov khoom noj muaj protein ntau li niaj hnub no, uas txo qis cov rog thiab carbohydrates hauv cov zaub mov noj kom siab tshaj plaws. Tau kawg, cov khoom noj khoom haus zoo li no muaj ntau qhov zoo ntawm qhov muag ntawm cov thwjtim - koj tuaj yeem noj yam tsis suav calories, ua kom tag nrho thiab tseem poob phaus. Txawm li cas los xij, txhua qhov kev ntxim nyiam no muaj qhov tsis zoo, uas nws lub npe yog ketosis. Hauv lwm lo lus, kev mob siab rau ntau dhau ntawm lub khw muag khoom rhawv hauv cov txheej txheem ntawm kev xaiv zaub mov, qhov twg muaj cov protein ntau, yog kev puas tsuaj. Nyob rau hauv cov khoom ntawm hom no muaj txaus preservatives thiab additives uas muab qhov tsim nyog saj, txo kom tsawg ntawm carbohydrates nrog cov rog. Yog tias cov zaub mov no dhau los ua ib txoj hauv kev ntawm lub neej, ces qhov tsis tu ncua ntawm cov rog yuav ua rau kev tso tawm ntawm acetone, uas yuav ua rau tag nrho lub cev. Hauv qhov xwm txheej hnyav, txawm tias tuag taus.

Tiv thaiv koj tus kheej los ntawm qhov no yooj yim heev - tsuas yog ua raws cov hauv paus ntawm kev noj zaub mov kom zoo thiab sib npaug.