Proteins - yog dab tsi? Daim ntawv teev cov khoom noj muaj protein ntau

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

Hnub no, ntau thiab ntau tus neeg raug kev txom nyem los ntawm kev tsis muaj protein ntau hauv kev noj haus, tab sis ntau tus tseem tsis paub tias vim li cas qhov xwm txheej no thiab yuav kho li cas. Qhov tseeb, cov proteins yog cov khoom siv tseem ceeb ntawm peb lub cev thiab lawv qhov tsis muaj qhov tsis zoo tsis yog tsuas yog kev ua haujlwm ntawm cov nruab nrog cev, tab sis kuj zoo li tus neeg. Nyob rau tib lub sijhawm, nws tsis tuaj yeem khaws cov proteins thiab kom noj qab haus huv, koj yuav tsum tau noj lawv nrog zaub mov tsis tu ncua. Kab lus yuav piav qhia meej tias cov proteins yog dab tsi, lawv ua haujlwm li cas thiab cov khoom uas lawv muaj.

Definition

Proteins lossis, yooj yim dua, cov proteins yog cov tshuaj lom neeg sib xyaw ntawm cov amino acids. Qee tus ntawm lawv tuaj yeem tsim los ntawm lub cev ntawm nws tus kheej, tab sis kuj tseem muaj qhov hloov tsis tau uas tib neeg tuaj yeem tau txais los ntawm cov zaub mov nkaus xwb, thiab ntau dua li tsiaj.

Thawj zaug, cov proteins tau pom nyob rau xyoo 18th los ntawm tus kws tshawb fawb Fab Kis, tom qab ntawd cov lus hais txog lawv cov txiaj ntsig tsis nres. Interestingly, protein molecules muaj peev xwm ua tau txawv zog thiab tsis muaj ib tug meej faib rau hauv hom, tab sis feem ntau txhais los ntawm tej functions.

YProtein Functions

lub luag haujlwm tseem ceeb ntawm cov protein nyob rau hauv lub cev yog kom nrawm dua ntau yam kev ua thiab kev tawm tsam. Tsis tas li ntawd, txhua tus neeg uas tau tuaj koom kev cob qhia tau hnov txog cov txiaj ntsig ntawm cov protein, vim tias cov molecules yog cov khoom siv tseem ceeb ntawm cov leeg nqaij, thiab tsis muaj kev thauj khoom yam tsis muaj kev noj zaub mov kom zoo yuav pab koj kom tau txais txiaj ntsig zoo tshaj plaws. Nws tsis tuaj yeem hais txog keratin thiab collagen paub rau txhua tus zoo nkauj - cov no yog cov proteins. Lawv muab kev zoo nkauj ntawm peb cov tawv nqaij, plaub hau thiab rau tes.

Ntxiv rau, cov proteins muaj lub luag haujlwm rau ntshav txhaws, tiv thaiv kab mob, ua kom tshem tawm lub cev, kev txav ntawm leukocytes thiab xa cov khoom noj rau cov hlwb ntawm lub cev. Proteins kuj suav nrog qee cov tshuaj hormones, uas nto moo tshaj plaws yog insulin. Thiab thaum kawg, cov protein yog qhov tseem ceeb tshaj plaws ntawm lub zog.

Human need

Nyob ntawm txoj kev ua neej thiab muaj cov xwm txheej ntxhov siab, qhov xav tau ntawm cov protein ntau rau lub cev tuaj yeem hloov pauv tas li. Txhawm rau kom tsis txhob muaj qhov tsis txaus ntawm cov khoom hauv lub sijhawm luv luv, nws yog ib qho tsim nyog yuav tsum tsis tu ncua noj cov protein nrog cov zaub mov, thiab, yog tias tsim nyog, hauv daim ntawv ntawm cov khoom noj khoom haus. Tus nqi ntawm cov protein zoo rau txhua tus neeg yog txiav txim siab ntawm nws tus kheej los ntawm nws poj niam txiv neej, hnub nyoog, kev ua neej thiab thaj chaw nyob. Thaum cov tshuaj tau pom thawj zaug, nws ntseeg tau tias nws txaus los haus tsuas yog 0.3 g ntawm cov protein ntshiab ib hnub rau txhua kilogram ntawm qhov hnyav. Niaj hnub no, cov qauv sib txawv heev thiab qhov nruab nrab yog 0.8 g / kg. Proteins yuav tsum muaj tsawg kawg yog 15% ntawm txhua hnubnoj thiab nyob rau hauv tej yam kev mob, daim duab no nce. Yog li, cov ntsiab lus protein hauv zaub mov yuav tsum tau nce ntxiv thaum:

• kev ua haujlwm nyuaj;
• qoj ib ce;
• thaum muaj mob thiab rov zoo;
• Nyob rau lub caij txias.

Nws yuav tsum nco ntsoov tias cov protein ntau hauv lub cev ua rau rog rog, urolithiasis thiab teeb meem nrog rau lub plab zom mov.

Kev tsis muaj cov proteins tsis muaj kev phom sij tsawg dua thiab ua rau muaj kev puas tsuaj, txo qis hauv kev tiv thaiv lub cev, ua rau lub cev tsis zoo thiab tsis zoo. Tias yog vim li cas ua ntej kho koj cov zaub mov, koj yuav tsum ua tib zoo xam txhua yam. Thaum lub hnub nyoog laus, nyob rau hauv cov huab cua kub, los yog nyob rau hauv tej yam kab mob tshwm sim los ntawm cov teeb meem ntawm kev nqus ntawm cov protein, lawv cov nyiaj, ntawm qhov tsis tooj, yuav tsum tau txo.

Protein noj tus nqi

Hnub no, cov kws kho mob noj zaub mov tau txiav txim siab qhov xav tau ntawm cov protein ntau. Rau cov menyuam yug tshiab thiab cov menyuam yaus hnub nyoog qis dua 3 xyoos, qhov no yog 2.2 g / kg. Cov menyuam yaus preschool xav tau kwv yees li 20 g ib hnub, thiab cov menyuam kawm ntawv twb tau 35 g. Thaum hluas, txij li hnub nyoog 14 xyoos, qhov kev xav tau twb muab faib los ntawm poj niam txiv neej. Yog li, cov ntxhais hluas xav tau 45 g ntawm cov protein ib hnub, thiab cov tub hluas xav tau 52 g. Rau cov poj niam thiab cov txiv neej los ntawm 19 xyoo thiab laus dua, cov koob tshuaj tau txiav txim siab zoo ib yam li cov tub ntxhais hluas, tab sis maj mam txo nrog lub hnub nyoog vim muaj kev poob qis hauv cov metabolism.

zaub proteins

Tus txiv neej tau txais cov protein ntau los ntawm ntau cov zaub mov, suav nrog zaub. Cov ntsiab lus protein ntau tshaj plawsmuaj nyob rau hauv legumes, nceb, ceev thiab noob. Ntawm cov zaub, txhua hom zaub qhwv yuav tsum txawv.

Tsis tas li ntawd, cov zaub mov me me muaj nyob hauv cov hmoov nplej thiab tag nrho cov khoom siv hmoov nplej, cereals, txiv hmab txiv ntoo, txiv hmab txiv ntoo qhuav thiab zaub. Txawm tias muaj xws li ib tug dav daim ntawv teev, nws yog tsis yooj yim sua kom muab lub cev nrog tag nrho saturation tsuas yog nrog cov khoom cog. Qhov tseeb yog tias tsis muaj tsob nroj muaj tag nrho cov amino acids tseem ceeb uas tsim nyog rau tib neeg.

Tsiaj proteins

Cov zaub mov muaj protein ntau yuav tsis tas yog tsiaj keeb kwm, tab sis lawv tsuas yog cov uas tuaj yeem muab lub cev nrog cov npe ntawm cov amino acids tseem ceeb. Cov no suav nrog nqaij, ntses, qe thiab khoom noj siv mis.

Ntxim qab kawg, ntau tus kws tshawb fawb tsis tau maj nrawm hu lawv cov txiaj ntsig zoo tshaj plaws, vim tias kev siv zog ntau rau kev zom cov zaub mov tsiaj, thiab kev noj ntau dhau ntawm cov khoom no ua rau mob gout, kab mob sib koom tes thiab lwm yam kab mob. Zaub protein tsis muaj cov teebmeem zoo li no thiab nqus tau los ntawm lub cev sai dua, thaum txhim kho kev zom zaub mov.

Kev sib txuas nrog qhov teeb meem tsis sib haum xeeb rau kev noj zaub mov kom zoo, koj yuav tsum txiav txim siab cov khoom lag luam kom raug thiab kawm yuav ua li cas sib xyaw ua ke kom tsis txhob ua mob rau lub cev.

YProtein food pairing

Nws yog ib qho tseem ceeb uas yuav tsum nco ntsoov tias cov zaub mov muaj protein ntau hauv cov tsiaj txhu tau ua se rau lub plab zom mov, yog li nws yog qhov zoo tshaj rau noj cov zaub ntsuab thiab zaub tsis muaj hmoov txhuv nplej siab. Qhov no yuav ua rau kom lub zais zis ntawm cov kua txiv hmab txiv ntoo thiabpab zom zaub mov hnyav sai.

Kev sib xyaw ntawm cov proteins nrog cov rog sib txawv ua rau cov txheej txheem zom zaub mov nyuaj. Ntawd yog, zaub proteins tsuas yog noj nrog zaub proteins, thiab tsiaj nrog tsiaj. Nws yog qhov zoo tshaj plaws rau ci, stew lossis boil nqaij, thiab tsis txhob kib hauv cov roj zaub, nrog rau lub caij zaub zaub xam lav nrog zaub roj, thiab tsis qaub cream. Thiab, los ntawm txoj kev, ib txoj cai ntxiv - tsis txhob sib tov cov proteins ntawm txawv keeb kwm. Ntawd yog, tsis txhob noj ntses nrog nqaij, tab sis cheese nrog zaub.

Qab zib thiab acidic ib puag ncig cuam tshuam cov txheej txheem ntawm kev zom cov protein.

Qhov chaw tshwj xeeb yog nyob ntawm legumes - taum, lentils, peas, chickpeas, taum thiab taum. Lawv cov ntsiab lus protein tsis yog qhov siab tshaj plaws, tab sis lawv txawv ntawm txhua yam, yog li lawv tsis tuaj yeem ua ke nrog cov zaub los yog tsiaj proteins.

Raws li cov cai no, nws yog ib qho tsim nyog yuav tsum tau noj zaub mov kom txhua pluas noj muaj ib feem peb ntawm cov protein noj txhua hnub, thiab khoom noj txom ncauj - lwm 3-5%.

Proteins rau poob phaus

Cov khoom noj uas muaj cov ntsiab lus protein ntau ib txwm xav tau ntau lub zog rau lawv qhov kev puas tsuaj, yog li thaum lawv nkag mus rau hauv lub cev, calories tau siv ntau dua li lawv tau txais. Tsis tas li ntawd, cov proteins ua rau lub siab ntev ntawm kev ua kom puv thiab pab lub cev kom normalize ntau cov txheej txheem tseem ceeb. Tag nrho cov no txiav txim siab cov zaub mov muaj protein ntau yog ib qho tseem ceeb tshaj plaws rau kev noj zaub mov, tsuas yog tias koj ua raws li cov cai ntawm kev ua noj - boiling, stewing los yog ci.

Rau cov uas xav kom poob phaus, koj yuav tsum nyeemnrog cov npe khoom noj muaj protein tsawg:

• cov khoom noj mis muaj roj tsawg;
• miv;
• cereals - oatmeal, mov thiab buckwheat;
• zaub tsis muaj hmoov txhuv nplej siab;
• nqaij npuas kib tsis muaj rog;

Nyob zoo ib tsoom niam txiv kwv tij phooj ywg sawv daws

• ntses thiab nqaij nruab deg ntawm txhua yam;
• legumes;
• qes-fat nyuaj cheeses;
• boiled qe.

Khoom noj muaj protein ntau. Nqaij

Rau cov neeg uas tab tom sim tsim cov leeg nqaij lossis tsuas yog tsim kom muaj qhov tsis txaus ntawm cov khoom hauv lub cev, koj yuav tsum paub koj tus kheej nrog cov npe ntawm cov khoom noj uas muaj protein ntau.

Nqaij los ua ntej. Nyob rau hauv lem, nws muab faib ua ntau yam, uas tus nqi ntawm enzymes nyob ntawm:

1. Ntau cov protein ntshiab muaj nyob hauv nqaij nyuj - 25%. Tsis tas li ntawd, cov khoom muab lub cev nrog cov txiaj ntsig zoo, ua kom nws muaj cov hlau, cov vitamins B thiab cov npe yuav luag tiav ntawm cov amino acids tsim nyog rau tus neeg. Nws yog qhov zoo tshaj rau boil los yog stew nqaij nyug rau ob peb teev kom cov nqaij qauv softer.
2. Veal yog qhov thib ob. Cov nqaij no zom tau yooj yim dua thiab muab faib ua pawg. Thawj ob muaj 20% cov protein ntshiab thiab tsis pub ntau tshaj 2% rog.
3. Noj nqaij. Nws muaj cov ntsiab lus protein ntau - 21%. Txawm hais tias tsis muaj kev loj hlob ntawm cov nqaij no, nws cov kev siv tsis tu ncua tuaj yeem ua rau lub cev xav tau ntawm "cov khoom siv hauv tsev". Tsis tas li ntawd, cov nqaij nees muaj ntau cov hlau thiab potassium.
4. Lab. DeservedlyNws suav hais tias yog khoom noj khoom haus, vim nws xyaum tsis muaj rog. Nws ilv saj muab ib tug neeg tsis tau tsuas yog qab ntxiag saj, tab sis kuj pab tau los ntawm hlau, phosphorus, poov tshuaj thiab ntau cov vitamins nyob rau hauv lub composition. Cov protein ntshiab hauv cov nqaij luav - 21%.
5. Nqaij qaib kuj suav tias yog kev noj haus. Nws muaj kwv yees li 20% lub teeb thiab cov protein ntshiab, thiab nws cov ntsiab lus calorie tsawg thiab cov npe loj ntawm cov vitamins, amino acids thiab cov zaub mov ua rau cov khoom lag luam zoo tshaj plaws ntawm lub zog thaum noj zaub mov.
6. Cov ntsiab lus protein ntau ntxiv kuj pom muaj nyob hauv nqaij npuas, tab sis ntawm qee yam. Cov rog rog tuaj yeem muaj txog li 50% rog thiab tsuas yog 12% cov protein. Xaiv ib qhov chaw ntawm cov protein yuav tsum yog cov nqaij ntshiv, xws li tenderloin lossis loin. Lawv muaj 20% protein thiab peb zaug tsawg rog.

Qe

Tom qab nqaij, nqaij qaib thiab qe quail yuav tsum tau qhia.

Duck kuj muaj cov protein, tab sis tsawg kawg - tsuas yog 3% ntawm tag nrho pawg. Hauv nqaij qaib, cov protein tuaj yeem yog 7-17%, nyob ntawm seb cov noog noj zoo npaum li cas. Ntxiv nrog rau cov proteins, qe muaj fatty acids, sulfur, zinc, phosphorus, iron thiab fat-soluble vitamins. Qhov tsis zoo ntawm cov rog los ntawm cov qe thaum noj yog tag nrho los ntawm lysine nyob rau hauv cov muaj pes tsawg leeg, yog li nws pom zoo kom noj qe tag. Boiling yog txoj kev ua noj zoo tshaj plaws, vim lub plhaub khaws tag nrho cov txiaj ntsig zoo.

Txhua tsiaj cov zaub mov muaj protein ntau. Nyob rau hauv cov khoomfeem ntau ntawm nws cov kua mis? Lub ntsiab fermented mis nyuj qhov chaw ntawm tag nrho cov ntshiab protein yog tsev cheese.

Nyob ntawm cov ntsiab lus rog, cov protein hauv nws tuaj yeem yog 14-18%. Txhawm rau txhim kho kev zom zaub mov, tsev cheese yuav tsum tau tov nrog kefir lossis yogurt, tab sis nco ntsoov tias kev sib xyaw ua ke no tuaj yeem ua rau cov ntsiab lus calorie ntawm cov zaub mov. Cov kws tshaj lij pom zoo kom noj tsev cheese rau noj hmo, vim tias nws muaj cov tshuaj uas nqus los ntawm lub cev ntev tshaj plaws - casein.

Ntxiv rau tsev cheese, muaj ntau cov protein ntau hauv cov cheese nyuaj, tab sis cov khoom muaj calorie ntau ntau. Yuav kom tsis txhob ua mob rau koj lub cev, nws raug nquahu kom siv nws ua ntej kev tawm dag zog lub cev lossis muab kev nyiam rau ntau hom teeb. Piv txwv li, feta cheese muaj 16% protein, thiab camembert muaj 19%. Qhov qis tshaj ntawm cov protein hauv cov cheese ua tiav tsuas yog 4%.

Seafood

Feem ntau ntawm tag nrho cov protein thiab lwm yam khoom muaj txiaj ntsig muaj nyob hauv cov ntses hiav txwv, yog li cov ntses dej tsis suav nrog hauv cov npe. Yog li, cov protein nyob hauv nws yog tsawg kawg yog 16%, thaum cov ntses tau zom sai dua cov nqaij vim cov ntsiab lus ntawm cov fibers tsis tshua muaj. Cov kev xaiv zoo tshaj plaws yuav yog trout, cod, flounder, anchovies, sardines, salmon los yog tuna, vim tias cov ntau yam no tsis muaj roj ntau. Ntxiv nrog rau cov protein thiab fatty acids, ntses muaj iodine, magnesium, phosphorus, potassium, fluorine, vitamins A, D, E thiab pab pawg B.

Ntawm, cov tais diav npaj los ntawm stewing lossis boiling yuav ua rau muaj txiaj ntsig zoo tshaj plaws, cov ntses haus luam yeeb yuav tsis muaj txiaj ntsig rau lub cev.

Txiv hmab txiv ntoo, zaub thiab txiv ntoo

Protein cov ntsiab lus hauvcov khoom ntawm tsob nroj keeb kwm tsis tuaj yeem hu ua siab sib piv nrog cov tsiaj, tab sis tseem koj tsis tuaj yeem tshem tawm lawv ntawm koj cov khoom noj. Zaub protein nyob rau hauv lub siab tshaj plaws concentration yog concentrated nyob rau hauv tawv txiv hmab txiv ntoo, berries nrog pob zeb, legumes thiab cabbage. Yog li, txhua hnub koj yuav tsum noj txiv apples, txiv duaj, txiv duaj, apricots, pears, txiv nkhaus taw thiab lwm yam txiv hmab txiv ntoo.

Cov txiv ntoo ntawm cov protein tuaj yeem muaj kev nyab xeeb txawm tias nrog cov nqaij, tab sis nws tsim nyog nco ntsoov tias lawv kuj muaj cov roj zaub ntau, yog li cov khoom siv no tsis suav nrog kev noj haus. Qhov siab tshaj plaws ntawm cov protein yog pom nyob rau hauv txiv laum huab xeeb, noob paj noob hlis thiab almonds - 20-25%. Walnuts, ntoo thuv ceev, pistachios thiab hazelnuts tsuas muaj 7-10% protein.

Zoo kawg

Tom qab nyeem cov npe ntawm cov khoom noj muaj protein ntau thiab qhov tseem ceeb ntawm cov khoom no rau lub cev, ntau tus tseem tsis nkag siab tias vim li cas thiaj li muaj protein ntau? Txawm tias ib tug neeg noj nqaij, ntses thiab khoom noj siv mis tsis tu ncua tuaj yeem ntsib teeb meem, tsis txhob hais txog cov uas yeem txwv lawv tus kheej hauv kev noj haus.

Qhov tseeb yog tias cov zaub mov tsis tu ncua tsuas yog tsis muab lub cev nrog cov tshuaj uas nws xav tau ua haujlwm. Yog li ntawd, thaum kho koj cov khoom noj, kev saib xyuas tshwj xeeb yuav tsum tau them tsis yog rau qhov nruab nrab ntawm cov qauv, tab sis rau cov kev xav tau ntawm tus kheej, uas yuav coj mus rau hauv tus account theem ntawm lub cev kev ua si, hnub nyoog thiab poj niam txiv neej ntawm ib tug neeg. Tsis tas li ntawd, qhov xav tau ntawm cov protein yog txiav txim siab los ntawm cov hom phiaj ntawm tus neeg. Yog tias nws xav tau cov proteins xwb kom ua haujlwmkab mob, ces lawv xam cov qauv yuav tsum nruj me ntsis soj ntsuam. Yog tias tus neeg ncaws pob xav tau cov protein kom nce cov nqaij pob txha, ces qhov nruab nrab yuav tsum tau nce 10-15%.

Ntxiv rau, koj yuav tsum nco ntsoov tias lub cev tsis tuaj yeem tsim cov protein ntau hauv nws tus kheej, nrog rau ua tsis muaj cov amino acids tseem ceeb, uas yog tsim los ntawm nws nkaus xwb. Tias yog vim li cas koj yuav tsum tau noj cov protein tsis tu ncua. Yog tias ib tug neeg tsis muaj sijhawm los ua nws cov ntawv qhia zaub mov txhua hnub raws li txhua qhov kev xav tau, qhov kev xav tau ntawm cov proteins tuaj yeem ua tau yooj yim nrog cov khoom noj khoom haus.