Dab tsi muaj cov proteins: cov npe ntawm cov khoom. Nrhiav seb cov zaub mov twg muaj protein ntau

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

Txij li hnub kawm ntawv, peb tau kawm ruaj khov tias cov protein yog tus yuam sij rau kev noj qab haus huv thiab lub cev zoo. Txawm li cas los xij, thaum cov lus nug tshwm sim ntawm qhov twg los nrhiav qhov tsim nyog thiab muaj txiaj ntsig zoo thiab nws siv tiag tiag, ntau tus neeg shrug thiab xav tsis thoob.

Pib nrog qhov tseeb tias cov protein yog ib qho tseem ceeb hauv tib neeg lub cev, thiab muaj ntau txaus nws pom feem ntau hauv cov khoom tsiaj, legumes, ceev. Dab tsi muaj cov proteins? Ob qho tib si tsiaj thiab cov zaub mov cog tuaj yeem nplua nuj hauv cov khoom noj no.

Vim li cas cov protein tseem ceeb rau lub cev ua haujlwm zoo?

Nws yooj yim. Protein yog lub luag haujlwm rau tsim cov hlwb tshiab. Kev saib xyuas ntawm daim tawv nqaij, plaub hau, rau tes tsuas yog nws txoj haujlwm xwb.

Qhov kev sib cav kub tshaj plaws txog qhov yuav tsum tau noj cov khoom tsiaj kom tau txais cov khoom noj muaj txiaj ntsig yog ntawm cov neeg ncaws pob thiab cov neeg tsis noj nqaij. Lub cev xav tau cov protein los tsim cov leeg, tsis yog hauvcov neeg ncaws pob kws tshaj lij. Txawm hais tias koj mus ntsib lub gym ob zaug hauv ib lub lim tiam lossis ua haujlwm tawm hauv tsev rau koj tus kheej, cov leeg hauv txhua rooj plaub xav tau cov khoom siv hauv tsev. Cov zaub mov twg muaj protein ntau thiab vim li cas thiaj li tsim nyog rau kev ua haujlwm tag nrho ntawm lub cev?

Kev noj zaub mov kom txaus hauv lub cev yog ib qho ntawm cov hauv paus ntsiab lus ntawm kev noj zaub mov kom zoo thiab sib npaug, uas yog qhov tseem ceeb tshaj plaws tsis yog rau cov neeg uas xav hais lus zoo ntxiv phaus lossis tsim cov leeg, tab sis kuj muaj kev sib ntaus sib tua ntau yam. kab mob. Cov khoom noj no tseem ceeb tshwj xeeb hauv lub cev ntawm cov menyuam yaus thiab cov tub ntxhais hluas, nws yog qhov tseem ceeb rau kev loj hlob thiab kev loj hlob.

Kev siv tus nqi

Y Protein muaj cov ntsiab lus xws li carbon, oxygen, hydrogen, nitrogen, thiab sulfur, phosphorus, hlau, cob alt. Cov ntsiab lus no tsim cov tsev blocks - amino acids. Raws li paub los ntawm lub tsev kawm ntawv biology chav kawm, lub cev muaj peev xwm tsim tau ib co amino acids ntawm nws tus kheej, ib co ntawm lawv nkag mus rau lub cev los ntawm sab nraud xwb los ntawm cov khoom protein.

Proteins muab faib ua tiav thiab ua tsis tiav. Qhov ntsuas no nyob ntawm seb muaj tag nrho cov amino acids tsim nyog rau lub cev. Ib zaug dhau los, txhua tus neeg tau ruaj khov ntawm kev xav tias tsuas yog cov protein uas pom hauv cov khoom tsiaj tuaj yeem suav tias ua tiav, tab sis hauv cov khoom cog nws muaj qhov tsis zoo. Cov neeg noj nqaij tau saib xyuas cov neeg tsis noj nqaij, thiab cov kws kho mob tsuas lees paub cov lus no. Txawm li cas los xij, kev tshawb fawb niaj hnub tau pom tias txawm nyob hauv zaub, txiv hmab txiv ntoo,taum, txiv ntseej thiab nplej muaj qhov tseem ceeb ua tiav cov protein.

Tus nqi noj txhua hnub kom txog rau thaum nyuam qhuav yog 150 grams, tom qab ntawd daim duab no tau txo mus rau 90-120 grams, thiab tam sim no koj tuaj yeem hnov cov version tias 30-50 grams tauj ib hnub txaus. Hauv cov tub ntxhais hluas thiab cov menyuam yaus thaum lub sijhawm loj hlob, daim duab no ua ob npaug. Txhawm rau ntxiv cov nyiaj pub dawb txhua hnub, koj yuav tsum teb cov lus nug ntawm cov khoom noj twg muaj protein ntau thiab tso siab rau cov npe ntawm cov khoom.

Kev pheej hmoo ntawm lub cev tsis txaus yog dab tsi?

Peb twb pom lawm tias cov protein tseem ceeb heev rau kev ua haujlwm tag nrho ntawm lub cev. Tab sis yuav ua li cas yog tias, txawm li cas los xij, kev noj cov zaub mov uas muaj cov protein tsawg? Qhov tsis muaj cov ntsiab lus no hauv lub cev yuav ua li cas? Ua ntej ntawm tag nrho cov, anemia, los yog anemia, kev loj hlob, kev tiv thaiv thiab lub cev tone txo sharply, mus ob peb vas poob, uas ua rau lub siab xav. Suab ntshai? Txawm li cas los xij, qhov no tsis yog vim li cas thiaj hloov mus rau kev noj cov protein ntau. Tom qab tag nrho, qhov no kuj yog fraught nrog qhov tshwm sim tsis zoo nyob rau hauv daim ntawv ntawm kev cuam tshuam ntawm lub plab zom mov, vim cov seem seem pib rot thiab ferment rau ntawm phab ntsa ntawm txoj hnyuv, uas ua rau intoxication nrog cov khoom noj protein.

Tsis tas li, kev noj cov zaub mov muaj protein ntau yog fraught nrog cov txheej txheem ntawm qhov hnyav thiab lub cev rog nyob rau hauv qhov chaw tsis kaj siab tshaj plaws. Nyob rau hauv cov chav kawm ntawm kev tshawb fawb, cov kws tshawb fawb tau pom tias rau kev ua haujlwm zoo ntawm lub cev thiab30-60 grams protein ib hnub twg txaus los xav zoo.

Kuv tuaj yeem tau qhov twg?

Kev sib tham txog tsiaj cov protein tsis txo qis, tab sis tsuas yog nce lub zog. Qee cov kws tshawb fawb tau xav tias qhov laj thawj tseem ceeb rau kev loj hlob ntawm ntau yam kab mob thiab kev laus ntawm lub cev yog clogging ntawm cellular protoplasm thiab kev ua txhaum ntawm nws cov qauv ntuj. Noj cov khoom cog muaj txiaj ntsig rau kev tsim cov cellular protoplasm thiab tsis ua rau nws cov laus. Lwm lo lus nug txog cov khoom ntawm cov tsiaj keeb kwm, vim hais tias tsuas yog kev zom ntawm ib feem ntawm cov nqaij yuav tsum tau ntau tshaj li ib nrab ntawm lub zog tau txais. Cov nuj nqis no tuaj yeem cuam tshuam rau tib neeg txoj kev noj qab haus huv, tshwj xeeb tshaj yog tias lawv raug mob hnyav.

Yog li ntawd, thaum kev tshawb fawb txuas ntxiv mus, cov kws kho mob pom zoo kom tsis txhob mus rau qhov siab tshaj plaws thiab ua kom muaj peev xwm ua ke kom tau txais cov protein los ntawm cov tsiaj thiab zaub. Ua ntej tshaj plaws, thaum sau cov khoom noj, ib tus yuav tsum tsis txhob cia siab rau cov protein noj, tab sis ntawm qhov zoo. Qhov no txhais tau tias nws muaj cov amino acids tseem ceeb. Cov ntsiab lus no yog qhov tseem ceeb tsuas yog vim rau kev sib txuas ntawm cov protein, tib neeg lub cev xav tau tag nrho cov amino acids tseem ceeb. Thiab yog tias qee lub ntsiab lus ploj lawm hauv lub cev, qhov seem ntawm cov amino acids kuj yuav tsis siv. Txhawm rau tsim kom muaj kev noj zaub mov zoo, koj yuav tsum paub tsis yog cov zaub mov twg muaj protein ntau, tab sis kuj muaj tag nrho cov acids tseem ceeb hauv nws.

lus dab neeg ntawmzaub mov tsis tiav

Ua tsaug rau kev tshawb fawb tshawb fawb, peb txhua tus paub ntev ntev tias cov protein ntau txaus nrog tag nrho cov amino acids tseem ceeb tuaj yeem tau txais tsis yog los ntawm cov khoom tsiaj xwb, tab sis kuj los ntawm cov khoom cog. Nrog rau qhov sib piv, piv txwv li, cereals (nqaij, nplej, qhob cij, nplej zom, semolina, pob kws, oatmeal) thiab legumes (soybeans, peas, taum, lentils), koj tuaj yeem xyuas kom meej tias tag nrho cov amino acids tsim nyog nkag mus rau hauv lub cev.

Protein los ntawm cov khoom tsiaj

Txawm hais tias muaj kev sib cav tsis tu ncua ntawm cov neeg noj nqaij thiab cov neeg tsis noj nqaij, txhua yam khoom uas muaj cov protein, tsis hais zaub los yog tsiaj keeb kwm, muaj nws qhov zoo thiab qhov tsis zoo.

Ua ntej, cia peb saib cov txiaj ntsig ntawm tsiaj txhu. Ua ntej tshaj plaws, cov khoom xws li nqaij, ntses, qe thiab mis nyuj muaj tag nrho cov amino acids tseem ceeb. Thiab tseem muaj cov protein uas muaj nyob rau hauv cov khoom no yog ntau concentrated tshaj nyob rau hauv cov khoom zaub.

Cons

Qhov tsis zoo ntawm cov khoom tsiaj yog feem ntau nrog lawv cov protein nkag mus rau hauv lub cev ntau dhau. Ntxiv mus, qhov ntau dhau tuaj yeem yog 3 npaug siab dua li qhov qauv. Vim li cas intoxication tshwm sim, los yog nyob rau hauv ib tug yooj yim txoj kev, tshuaj lom nrog protein ntau puas khoom. Cov txiaj ntsig ntawm kev lom neeg kuj tsis zoo siab - nws yog lub nra hnyav ntxiv rau lub siab thiab lub raum thiab cov calcium leaching ntawm lub cev, uas ua rau cov pob txha tsis muaj zog.

Ntxiv rau tag nrho cov no, cov roj saturated nkag mus rau hauv lub cev nrog rau cov protein,Cov roj cholesterol, cov tshuaj hormones thiab txawm tias tshuaj tua kab mob.

Nroj tsuag protein: nws yog dab tsi?

Ntxiv rau cov tsiaj proteins, zaub proteins muaj lawv qhov zoo thiab qhov tsis zoo. Piv txwv li, cov pluses tuaj yeem muaj kev nyab xeeb los ntawm qhov tseeb tias nrog rau cov khoom cog, cov carbohydrates tsim nyog, cov vitamins thiab minerals nkag mus rau hauv lub cev. Thiab tsis zoo li cov khoom noj nqaij, cov khoom noj zaub tsis muaj cov roj saturated, cov roj cholesterol thiab lwm yam "yam phem"

Flaws

Qhov tsis zoo ntawm cov zaub protein kuj tseem ceeb. Ua ntej ntawm tag nrho cov, nws yog ib qho nyuaj rau nrhiav tau xws li ib yam khoom ntawm cov nroj tsuag keeb kwm uas yuav muaj tag nrho cov tseem ceeb amino acids. Xws li cov khoom muaj xws li cov kua txiv hmab txiv ntoo, uas, ntxiv rau cov amino acids tseem ceeb, muaj phytoestrogens. Muaj kev tshawb fawb ua pov thawj tias lawv raug mob rau lub cev. Txhawm rau kom tau txais cov txheej txheem tseem ceeb ntawm cov amino acids, koj yuav tsum tau muab ntau yam khoom noj cog thiab ua ke cov nplej thiab legumes. Koj yuav tsum ceev faj thiab poob phaus. Piv txwv li, txiv ntseej thiab noob, uas muaj roj ntxiv rau cov protein, tuaj yeem ua teeb meem rau cov neeg uas xav hais lus zoo rau phaus ntxiv.

Yuav noj dab tsi, sawv daws txiav txim siab ib leeg. Txawm li cas los xij, qhov tseeb tseem nyob: rau tag nrho kev loj hlob thiab kev loj hlob, ntxiv dag zog rau cov leeg thiab kev ua haujlwm puv ntoob ntawm lub cev, cov protein yuav tsum tau muab nkag rau hauv lub cev raws li qhov tsim nyog. Txhawm rau xav txog qhov twg cov protein no los ntawm, koj yuav tsum tau them sai sai rau cov npe ntawm cov khoom nrov tshaj plaws. Peb yuav tham txog qhov no tom qab.

Cov zaub mov twg muaj protein ntau

Zoo tias sawv daws teb tau. Tab sis txhua tus neeg thib ob, thaum nug txog qhov twg cov protein muaj, txhais tau tias cuam tshuam nws txhais tes thiab hu, qhov zoo tshaj plaws, nqaij qaib thiab qe. Txawm li cas los xij, qhov tseeb, lawv yog cov nplua nuj nyob hauv lwm yam khoom uas yooj yim nrhiav tau hauv txhua lub khw muag khoom noj. Cov proteins yog dab tsi?

Protein hauv tsiaj cov khoom

Qhov nrov tshaj plaws thiab ua tiav cov protein ntau yog cov khoom tsiaj. Cov zaub mov twg muaj protein ntau?

• Ntses, tshwj xeeb yog tuna muaj 33 grams protein ib 100 grams ntawm cov khoom. Tuna tsim nyog saib xyuas tshwj xeeb. Nyob rau hauv cov nqe lus ntawm cov ntsiab lus protein, nws sawv tawm tseem ceeb los ntawm tus so ntawm cov neeg sawv cev ntawm lub ntiaj teb dej. Piv txwv li, tib 100 grams ntawm salmon muaj 22 grams protein. Vim li cas ntses yog qhov zoo tshaj plaws ntawm cov protein? Vim nrog rau nws, muaj txiaj ntsig zoo omega-3 acids thiab iodine nkag mus rau hauv lub cev, uas ua kom muaj kev noj qab haus huv thiab ruaj khov ntawm cov thyroid caj pas.
• Cov khoom nrov tshaj plaws rau kev poob phaus yog nqaij qaib. Ntxiv rau 30 grams ntawm cov protein ib 100 grams ntawm cov khoom, nqaij qaib muab lub cev nrog zinc, uas yog lub luag hauj lwm rau kev zoo nkauj thiab loj hlob ntawm cov plaub hau thiab rau tes, thiab tseem ua rau lub cev tsis muaj zog.
• Nqaij nyuj muaj 31 grams protein ib 100 grams ntawm cov khoom. Nws yog qhov txawv ntawm qhov muaj cov vitamins B, uas tseem tsim nyog rau kev noj qab haus huv ntawm daim tawv nqaij.
• Y Qe muaj 13 grams protein. Lawv yog ib qho ntawm cov vitamin D, uas txhawb kev tiv thaiv kab mob thiab tiv thaiv kev tshwm sim ntawm ntau yamkab mob.
• Nqaij nyuj muaj 3.2 grams protein thiab muaj calcium thiab vitamin D siab rau cov pob txha thiab cov hniav.
• Ntxiv rau cov mis nyuj, koj yuav tsum saib yogurts, uas suav txog 12 grams protein. Thiab cov kab mob uas muaj txiaj ntsig yuav pab ua kom lub plab hnyuv microflora thiab normalize digestion.

Cov khoom cog

Txawm hais tias muaj kev sib cav sib ceg thiab kev sib tham tsis txaus siab npaum li cas, qhov tseeb tseem tshuav tias cov zaub mov cog kuj muaj cov protein ntau. Dab tsi muaj protein ntau? Cov npe khoom yuav teb cov lus nug no:

• Daim ntawv pib nrog taum paj, uas muaj li 7 grams ntawm cov protein ib 100 grams. Tofu yog cov khoom lag luam uas muaj npe nrov rau kev nplua nuj nyob hauv cov vitamins B, noj taum paj yuav pab koj tau txais kev txhawb zog koj xav tau.
• Lentils yog nrov rau cov protein ntau (9g) thiab fiber ntau. Vim li no, cov zaub mov yog absorbed zoo kawg nkaus, thiab cov roj cholesterol yog tswj nyob rau theem ib txwm.
• Los ntawm cov txiv ntoo, nws pom zoo kom xaiv almonds, uas muaj 21 grams protein. Koj yuav tsum ceev faj nrog cov txiv ntoo yog tias koj poob phaus, vim tias lawv muaj cov roj fatty acids ntau heev. Txawm li cas los xij, lawv tsis txaus thiab tsis ua rau muaj kev phom sij rau lub cev, lawv tsuas yog ntxiv dag zog rau cov hlab plawv.
• Sunflower noob, hlub txij thaum yau, tsuas yog ib gram qis dua almonds thiab muaj 20 grams protein. Ntxiv rau qhov no, cov noobQhov zoo tshaj ntawm zinc.

Daim ntawv teev npe no tsis txhais tau tias tag nrho, tab sis nws yog cov kev xaiv uas tau muab tso rau hauv. Tsis txhob hnov qab tias koj yuav tsum tsis txhob maj mus rau hauv lub pas dej nrog koj lub taub hau thiab noj tsuas yog cov zaub mov muaj protein ntau. Nco ntsoov tias qhov nruab nrab txhua hnub noj cov protein rau cov txiv neej yog 65-120 grams ib khob, rau cov poj niam - 60-90 g. Tsis txhob hnov qab tias cov proteins uas muaj tag nrho cov tseem ceeb amino acids.