Peb yog 20% protein, tab sis txawm li cas los xij, txhua txhua hnub peb yuav tsum tau ua kom tiav no tshuav nrog rau 100 g ntawm cov protein los ntawm cov khoom noj. Ib tug neeg siv sij hawm ntau lub khw muag khoom noj loj - ntshav, enzymes, nqaij fibers, rov ua kom lub hlwb thiab cov ntaub so ntswg, txhua yam no yuav siv cov protein, uas yuav tsum tau them rau ib yam dab tsi. Peb tsuas muaj ob txoj kev - cov tsiaj txhu thiab zaub protein, uas yuav tsum ua kom zoo tshaj plaws.
Kev zoo ntawm cov khoom noj khoom haus protein ntau
Cov khoom noj muaj protein tsawg yog tau los ntawm qhov muaj txiaj ntsim zoo thiab qhov txiaj ntsig ntawm kev siv. Yog li, cov proteins uas muaj protein ntau ua rau cov tsiaj txhu hauv ob qho tib si.
Cov proteins uas muaj cov amino acids uas tseem ceeb hauv cov txheej txheem, zaub, feem ntau, tsis muaj ib lossis ob qho tseem ceeb amino acids. Piv txwv, qos yaj ywm thiab legumes tsis muaj methionine thiab cysteine, cereals - lysine thiab threonine. Ntawm cov protein ntau, qhov zoo tshaj plaws muaj pes tsawg leeg yuav khav:
- peas;
- soybean;
- taum;
- buckwheat thiab oatmeal.
Cov protein ntau yog muaj nyob hauv:
- mis nyuj;
- ntses;
- qe;
- nqaij.
Los ntawm kev soj ntsuam pom kev noj qab haus huv, cov khoom noj khoom haus kuj tuaj yeem faib tawm tau:
- nqaij, ntses, qe dawb, mis - yog absorbed los ntawm 90-100%;
- protein ntau los ntawm cov cereal thiab zaub - 80%;
- protein los ntawm legumes - 70%;
- protein fungi - txog li 40%.
Yog li ntawd, 60% ntawm cov protein nyob hauv tib neeg noj zaub mov yuav tsum yog cov tsiaj txhu.
Lub luag haujlwm ntawm cov nqaijrog hauv tib neeg kev noj haus
Ua tau, lub luag hauj lwm ntawm cov nqaijrog yuav tsum yog ntsuas tsis yog rau tib neeg kev noj haus xwb, tab sis tseem nyob hauv txhua lub neej. Cov khoom noj yog cov khoom siv rau txhua yam tshiab, yog tias peb xav kom lub cev rov ua haujlwm tau zoo, peb xav tau cov protein. Lub ntsiab functions ntawm cov nqaijrog:
- proteins ncaj qha mus koom nyob rau hauv tus qauv ntawm txhua lub cell ntawm tib neeg lub cev;
- feem ntau cov tshuaj hormones (insulin, glucagon) thiab cov enzymes yog cov proteins;
- qhov tseem ceeb ntawm cov proteins hauv tib neeg kev noj haus yog li siab, vim hais tias cov molecules txuas tag nrho cov txheej txheem uas muab qhov chaw hauv lub cev, uas yog, lawv yog neurotransmitters - transmitters ntawm cov ntaub ntawv los ntawm lub hlwb mus rau ntawm tes, los ntawm tes rau cell;
- proteins thauj cov as-ham los ntawm cov ntshav - lipoprotein proteins nqa roj, hemoglobin, oxygen, transferrin - hlau ;
- lub cev tsis muaj zog ntawm cov nqaijrog kom ntseeg tau tias muaj cov tshuaj tiv thaiv kab mob hauv immunoglobulin nyob rau hauv cov ntshav - lawv tiv thaiv cov kab mob, ua kom accelerating cov txheej txheem ntawm cov ntshav.
Thaum cov protein xav tau ntau tshaj ...
Qhov tseeb hais tias protein yog ib lub tsev siv khoom, peb twb paub lawm. Yog li nyob rau hauv tag nrho cov mob uas lub cev xav tau kev ua si "rov qab tsim dua", peb yuav tsum haus cov protein ntau ntxiv. Cov no yog:
- lub sij hawm tom qab phais, phais kev pab, kws khomob;
- nrog ntshav poob, tuberculosis, corticosteroids thiab tshuaj tua kab mob;
- nrog rau cov kab mob ntawm digestive ib ntsuj av, fractures, Burns.
Txawm li cas los xij, qhov nyuaj thiab feem ntau tsis muaj kev puas tsuaj yog lub cev xav tau cov protein vim tias muaj kev ua si ntau yam. Nyob rau hauv xws li mob, koj ua tsis tau yam tsis muaj protein ntau cov khoom noj khoom haus.
Cov khoom noj khoom haus yog lim ntawm cov khoom tsis haum (carbohydrates, fat, fiber ) proteins uas yog absorbed sai tsis tsuas yog nyob rau hauv cov xwm txheej (xws li whey protein), tab sis kuj yog vim qhov kev tu tsiaj zoo.
Xws li cov proteins uas yog rau cov kis las thaum lawv tsis tau noj cov zaub mov uas tsis tsim nyog - lawv tsuas yog noj 7 zaug ib hnub, thiab tib lub sijhawm, los ntawm qee qhov txuj ci tseem ceeb, tsis pub dhau tag nrho cov nqi caloric. Protein ntawm kev ua si kev noj haus yuav tsum tsis pub ntau tshaj 50% ntawm tag nrho cov protein ntau noj ib hnub twg. Cov khoom noj khoom haus yuav tsum tau ntxiv, tsis yog hloov, cov zaub mov tsis zoo.
Txawm li ntawd los, feem ntau cov protein ntau yog tsis qab ntxiag ntau dua qhov nyiaj tsawg. Yog li ntawd, txawm tias cov protein cocktails ntawm cov kis las hauv khw yuav tsum tsis txhob siv ua tsis raws li, cov khoom qab zib rau leej twg, tsis muaj qhov tseeb xav tau.