Nws yog feem ntau lees tias ib qho protein (protein) ntawm keeb kwm keeb kwm yog ib qho tsawg feem, tsis zoo li muaj protein ntau muaj. Txawm li cas los xij, yog tias qhov xav tau, txhua tus neeg tuaj yeem ua rau lawv tus kheej noj zaub mov, uas muaj protein ntau txaus, thiab los ntawm cov khoom cog. Nws yog ib qho tseem ceeb kom paub qhov twg mus nrhiav nws. Los ntawm tsab xov xwm no koj yuav pom tias cov khoom noj twg muaj protein ntau hauv plab.
Ntaus cov zaub protein
Txawm tias qhov tseeb hais tias vegetarians thiab vegans tsis muaj lwm lub sijhawm los txais cov khoom noj muaj protein, cov kws tshawb fawb pom tseeb tias: ib qho zaub protein, tab sis zoo, tiam sis tsis yog li niaj zaus absorbed los ntawm lub cev. Thiab yog hais tias qhov sib koom ntawm kev siv cov khoom muaj protein ntau hauv cov khoom tsiaj tuaj txog 85-90%, tom qab ntawd ces nyob rau hauv cov nroj tsuag, qhov ntsuas no nres ntawm thaj tsam 60-70%. Txawm li cas los xij, qhov no yog qhov zoo tshaj qhov tsis pub dhau lub cev ntawm ib qho tseem ceeb.
Nws yog tsim nyog nco ntsoov hais tias cov khoom ntawm cov tsiaj keeb kwm muaj cov txheej txheem ntawm cov amino acids uas tseem ceeb, uas tsis tuaj yeem muab tau los ntawm cov kua zaub protein.
Qhov chaw ntawm cov protein ntau
Xav txog cov khoom muaj protein ntau ntawm cov hauv paus chiv keeb. Rau cov neeg uas tau noj raws li cov qauv ntawm tus neeg tsis noj nqaij los yog vegan noj haus, nws yog ib qho tseem ceeb kom muaj tsawg kawg yog ib txhia ntawm koj noj:
- Cov nqaij tawv: almonds, hazelnuts, cashews, walnuts, cedar, etc.
- Tag nrho cov legumes: taum, peas, taum, lentils , thiab lwm yam.
- Tag nrho cov khoom soy: tofu, kua mis, kua zaub, soya nqaij hloov, thiab lwm yam.
- Qee cov cereal: buckwheat, rye, etc.
- Cov zaub ntsuab: zaub paj, zaub ntsuab.
Cov khoom uas muaj cov proteins uas cog hauv paus tuaj yeem nkag mus rau peb txhua tus. Lawv tuaj yeem hloov qhov kab noj hniav los yog ntxiv cov protein ntawm cov keeb kwm tsiaj hauv kev noj haus.