Nyob rau hauv kev noj haus ntawm niaj hnub txiv neej tsawg tsawg qib high school protein. Qhov no ua rau kev txo qis, kev tsis haum xeeb, hormonal ntshawv siab, kab mob ntawm cov hlab plawv. Lub caij no, tsis txhob ua neeg dig muag rau tej yam khoom ntawm daim ntawv qhia uas koj tau pom lub suab ntawm cov protein - cov khoom muaj protein ntau yuav tsum ua kom tau raws li ntau cov txheej xwm.
Yuav ua li cas xaiv cov khoom muaj protein ntau?
Muaj ob txoj hauv kev uas yuav tsum tau khaws cia rau hauv siab thaum xaiv cov khoom noj uas muaj protein ntau. Qhov no yog qhov nqus tau protein ntau thiab cov protein ntau hauv ib chav ntawm cov calorie ntau ntau.
Yog "scientifically", nws yuav zoo li qhov no:
- cov khoom nplua nuj nyob rau hauv cov khoom muaj protein ntau yuav tsum muaj cov tshuaj muaj nqis - qhov no qhia tias cov amino acid muaj pes tsawg (lub txiaj ntsim ntawm cov ntsiab lus tseem ceeb ntawm cov amino acids hauv cov khoom);
- thiab muaj roj ntsha siab - qhov no txhais tau hais tias cov khoom muaj protein ntau zoo txaus thiab nqis rau qhov siab kawg nkaus.
Cov khoom zoo no tau coj los ua ke hauv feem ntau cov zaub mov noj nrog protein ntau. Qhov zoo tshaj plaws, qhov sib npaug zog tshaj yog 1.0, los yog kev kwv yees qhov kwv yees.
Qhov coefficient (1.0) sib ntsib rau cov khoom nram qab no:
- mis nyuj;
- kua protein;
- qe.
Tom ntej no, tsis yog qhov tseem ceeb, qhov kev ntsuas ntawm kev xaiv cov khoom noj protein yog qhov sib piv ntawm cov protein thiab rog. Cov khoom yuav tsis yog protein ntau (yog hais tias nws tsis yog hais txog cov khoom noj khoom haus kev noj haus), nws tseem muaj roj, uas yog tsawg txais tos ntawm kev noj haus. Feem ntau cov khoom noj "protein" uas muaj roj tsawg tshaj plaws:
- nqaij nyug plawv;
- nqaij dawb;
- cws;
- tuna;
- chum;
- liab ntses liab ntses;
- saury;
- squid;
- pov tseg;
- pollock roe;
- tag nrho peas;
- taum;
- kua nqaij;
- tsev cheese yog tsawg.
Rau tag nrho cov no, 2/3 ntawm cov protein kom tsawg mus rau hauv tib neeg lub cev yuav tsum yog cov tsiaj proteins, thiab 1/3 - zaub. Thiab qhov point ntawm no tsuas yog hais tias cov tsiaj cov protein yog ze rau cov amino acid muaj pes tsawg leeg, ntau dua "hom" rau tus txiv neej, yog vim li cas nws tseem khwv tau ntau dua.
Cov txiaj ntsim ntawm Protein rau Noj
Peb yuav tsis tham txog hais tias qhov tseem ceeb ntawm cov protein nyob hauv lub cev, thiab ua li cas yog tias tsis muaj, "phem" txhua lub cell ntawm tib neeg lub cev - nws twb paub txawm tias cov me nyuam. Txawm li cas los xij, tsis yog txhua leej txhua tus paub hais tias protein muaj feem xyuam rau txoj kev poob phaus.
Cov zaubmov noj zaubmov raug suav hais tias "nourishing" thiab nws tsis yog txawm tias cov khoom noj muaj protein ntau dua li cov cereals thiab zaub, tabsis cov protein ua rau cov txheej txheem qias neeg carbohydrates, yog li peb ua qhov kev xav ntawm lub sijhawm ntxiv lawm. Rau cov nyiaj no, lub sijhawm yog siv los noj tsawg dua.
Tsis tas li ntawd, muaj protein ntau nyob rau hauv kev noj haus nrog ua ke nrog lub cev ua ub no pab txhawb rau txoj kev loj hlob ntawm cov leeg nqaij. Thiab cov nqaij ntshiv nquag siv cov calorie ntau ntau, txawm tias thaum koj ua kiag li tsis muaj dab tsi. Qhov nce nyob rau hauv cov nqaij ntshiv ua rau cov metabolism ntau zaus, thiab qhov no yog qhov tseem ceeb thaum koj tab tom sim tua cov roj rog.
Yog li ntawd, rau koj ib tug xaiv ntawm cov khoom rau qhov khoom noj protein:
- cov roj tsawg;
- ntses thiab nqaij ntses;
- mis nyuj, dua li tshis;
- qe dawb;
- tsev cheese tuaj mus txog 5% roj;
- cheese rau 25% roj cov ntsiab lus;
- kua, kua txiv mis thiab taum paj;
- protein cereal thiab legumes - buckwheat, chickpeas, taum, mung taum, peas;
- ceev.
Tus neeg mob xav tau ntau npaum li cas?
Nrog cov khoom muaj protein ntau yog qhov zoo tshaj plaws haum thaum lub sij hawm poob ceeb thawj - xam tawm. Tab sis muaj ntau npaum li cas. Cov khoom tseem ceeb ntawm cov protein ntau thaum nruab hnub yuav tsum yog nqaij thiab ntses - lawv loj npaum li cas ntawm lub phaj yuav tsum sib npaug rau koj lub xibtes tsis tas noj nyiaj rau koj cov ntiv tes.
Nyob rau hauv ib hnub peb yuav tsum tau 100-120 g ntawm high-qib protein. Qhov no tsis txhais tau tias 100 grams ntawm cov nqaij koj tau muab rau lawv tus kheej tag nrho. Ua ntej, nqaij tsis muaj protein ntau. Secondly, cov protein tsis yog tag nrho khawb, yog li tau txais ntau npaum li cas ntawm 100 g, koj yuav tsum "ua kom paub" rau hauv koj cov khoom noj thiab nqaij nrog ntses, thiab khoom noj khoom haus, thiab txawm proteins zaub.