Raws li txoj cai, zaub mov muaj protein ntau, nyiam cov neeg uas tau ua tiav rau lawv tus kheej, pib poob phaus thiab mus koom ib lub gym. Txawm li cas los xij, nws yog ib qho tseem ceeb kom to taub khoom noj khoom haus rau ib tus neeg twg, vim tias tsis muaj qhov no nws tsis yooj yim sua kom noj zaub mov zoo rau koj tus kheej, uas yuav pab tswj kev noj qab haus huv thiab kev loj hlob ntawm qhov chaw siab. Los ntawm tsab xov xwm no koj yuav pom tias cov khoom noj muaj nplua nuj nyob rau hauv cov nqaijrog, thiab vim li cas lawv xav tau thiab yuav ua li cas yog tias lub cev muaj ib qho tsis muaj peev xwm nyob hauv lawv.
Vim li cas peb thiaj xav tau zaub mov muaj protein ntau?
Proteins (proteins, polypeptides) - qhov no yog ib qho tseem ceeb ntawm cov khoom noj khoom haus tib neeg, uas muaj qhov tsim nyog rau kev noj qab haus huv metabolism . Lawv ua haujlwm ntau tseem ceeb:
- Collagen ua rau lub hauv paus ntawm cov pob txha, pob txha, pob txha mos, thiab yog lub luag haujlwm ntawm lub cev ntawm daim tawv nqaij;
- Keratin yog lub hauv paus ntawm cov plaub hau thiab yog qhov tseem ceeb rau kev tswj hwm lawv txoj kev noj qab haus huv;
- protein ntau yog ib qho tseem ceeb rau kev tiv thaiv ntawm lub cev los ntawm qhov txuam nrog co toxins;
- protein, uas yog ib feem ntawm cov ntshav thiab lwm yam kua dej ntawm tib neeg lub cev, muaj peev xwm cuam tshuam cov kab mob thiab kab mob.
- Thaum plab zom zaub mov zom zom mus rau hauv cov amino acids - qee leej mus ua cov leeg nqaij, thiab qee cov qoob hauv qab zib, muab lub zog.
Yog li, nrog rau cov khoom noj kom txaus hauv koj cov khoom noj, koj muaj kev noj qab haus huv, kev zoo nkauj thiab ntau yam tseem ceeb ntawm lub cev.
Cov khoom noj khoom haus ntau protein ntau
Cov khoom noj uas muaj ntau npaum li cas ntawm cov protein yog cov khoom ntawm cov tsiaj txhu. Cov kws tshawb fawb tau tshawb pom tias cov nqaij tawv ntawm lub hom phiaj zoo li ua rau lub cev zoo dua. Tsis tas li ntawd, pawg no feem ntau pom tias muaj protein ntau lawm, vim hais tias ntxiv rau cov nqaijrog, muaj ib txheej ntawm amino acids tiav (hauv qhov sib txawv ntawm cov protein ntau ntawm cov nroj tsuag keeb kwm, uas qhov teeb tsis tag - tsuas yog tsuas yog cov kua qaub).
Yog li, mus rau cov khoom noj protein ntawm cov keeb kwm tsiaj:
- nqaij (nqaij nyug, nqaij npuas, kev ua si, thiab lwm yam);
- ib tug noog (nqaij qaib, qaib cov txwv, Goose, thiab lwm yam);
- ntses (trout, pollock, herring - txhua yam);
- qe (tshwj xeeb tshaj yog quail);
- mis thiab tag nrho cov khoom noj siv mis;
- tsev cheese;
- cheese.
Nws yog cov khoom noj uas muab cov lus tshaj plaws thiab txiaj ntsim rau lub cev. Siv lawv txhua hnub, koj pab koj lub cev kom tag nrho cov khoom tsim nyog.
Zaub zaub mov muaj protein ntau
Zaub mov kuj tuaj yeem muaj protein, tab sis, ntxiv nrog kua, cov khoom no tsis muaj tag nrho cov tsim nyog amino acids (valine, leucine, threonine, tryptophan, methionine, isoleucine, lysine, phenylalanine). Txhawm rau tau txais cov nqi ntawm txoj cai, nws yog tsim nyog noj cov kev sib txuas ua ke:
- nceb + cereal;
- nceb + ceev;
- legumes + cereals;
- taum + noob txiv;
- taum + legumes ntawm lwm hom.
Ntxiv rau cov nceb, legumes thiab ceev, daim ntawv teev muaj xws li cov noob, cov kua qoob loo, cov qhwv ntsej, cov zaub ntsuab , thiab cov pob taum me, avocados thiab asparagus. Daim ntawv teev cov khoom noj khoom haus nplua nuj nyob hauv cov kabmob muaj peevxwm pom tau hauv lub rooj.
Cov cim qhia ntawm cov teeb meem muaj protein ntau
Paub txog cov khoom noj khoom haus muaj protein ntau, koj muaj peev xwm ua tus tsim koj cov khoom noj thiab tsis txhob ua txhaum ntau dhau ntawm cov cai hauv ob qho tib si. Tom qab tag nrho, kev noj haus yuav tsum yog, ua ntej ntawm tag nrho, balanced thiab harmonious. Xav txog cov cim qhia tias koj qhov kev noj haus tau tsim kho tsis yog ntawm cov protein.
Thaum muaj protein ntau hauv lub cev, muaj cov tsos mob xws li:
- kev tsis muaj zog;
- tsis muaj siab kev sib deev;
- txo kev tiv thaiv;
- metabolic disorders;
- nqaij atrophy;
- hauv cov menyuam yaus, kev loj hlob ruam.
Yog tias, ntawm qhov tsis haum, koj noj cov protein ntau dhau lawm, yuav muaj cov cim qhia ntau tshaj:
- kev pob txha ntawm pob txha;
- raum teeb meem;
- propensity rau edema;
- kev loj hlob ntawm gout;
- tshwm sim ntawm ntau tshaj qhov ceeb thawj.
Kws txawj ntse paub meej: txhua tus neeg muaj nws tus kheej noj cov khoom noj protein. Nws ntseeg tias qhov kev noj qab haus huv yuav tsis noj tsawg dua 40 gram ntawm cov protein ib hnub, tab sis ntau tshaj 110 g kuj tsis pom zoo.
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