Protein yog cov khoom siv ntawm peb lub cev. Nws yog qhov tsim nyog rau kev siv ntawm tej txheej txheem biochemical, nrog rau cov synthesis ntawm cov ntshav. Nws tsis yog daim npog rau leej twg cov protein yog lub hauv paus ntawm peb cov leeg. Qhov protein no nws muaj cov amino acids, thiab thaum cov khoom noj protein nkag rau hauv lub cev, cov chains no cais thiab muaj nyob ntawm cov neeg amino acids uas lub cev yuav siv rau kev tsim nws cov protein ntau.
Poob Poob
Txhua yam khoom muaj protein ntau yog nqaij thiab mis nyuj . Txawm li cas los, ntau tus xav txog cov khoom no dhau hnyav thiab dieting ntawm lawv tsis kam. Zoo li, ib zaug ib qho kev noj haus, koj yuav tsum zom cov nyom, zaub zaub thiab noj txiv hmab txiv ntoo. Txhua tus yuav tsis muaj dab tsi, txawm li cas los, tom qab xws li ib qho kev noj haus, qhov nyhav vim qee zaum rov qab. Thiab peb tus kheej "yeeb ncuab" hauv kev poob phaus yog lawv lub cev. Txij li thaum noj zaub mov cov khoom noj protein peb tau ua kom tsawg los yog tsis pub qog protein, thiab cov txheej txheem ntawm lub tsev tshwm sim nyob ib ncig ntawm lub moos, peb lub cev yuav tsum rho cov protein tawm ntawm nws cov leeg, ua li no rau "self-devouring". Vim li ntawd, peb poob qhov hnyav vim tsis tau cov nqaij pob txha thiab kom sai li cov zaub mov noj lawm thiab peb pib "noj li qub" lub cev rov ua protein rau cov leeg nqaij.
Protein cov zaub mov yog qhov tseem ceeb tshaj rau qhov hnyav, vim peb tuaj yeem poob phaus, faib rog lossis nqaij ntau. Ib qho protein kom tsawg yuav ua kom muaj kev ruaj ntseg ntawm peb cov leeg.
Cov kev ua si
Tej zaum, tsis muaj qhov kev ua si xws li nqaij tawv nqaij tsis txais tos. Thaum lub sij hawm mob siab kawm, lub cev siv lub zog loj heev, feem ntau qaug tag nrho cov nyiaj. Yog tias tsis muaj ntau cov khoom noj (xws li fatty mass), thiab xav tau lub zog los mus kawm ntxiv, lossis rov qab los, lub cev rov pib dua "nqaij" nqaij, rau qhov kev xav ntawm cov protein ntau tawm ntawm lawv. Nws hloov tawm tias tag nrho koj kev cob qhia yog qis dej thiab koj tsis yog dab tsi koj tsis ntxiv rau cov nqaij ntshiv, yuav tsis muaj ib "lub voos xwm" ntawm koj lub cev, koj kuj tau kawm txog qhov tsis zoo ntawm koj cov leeg.
Rau cov neeg ncaws pob, cov khoom noj muaj protein ntau yuav tsum tau muaj ntau ntxiv los pabcuam txhua txoj kev kawm nrog lub zog, los ua tus anabolic tom qab kev cob qhia, thiab, kawg, los pab txhawb lub tsev ntawm cov leeg tshiab, kom tsis txhob cob qhia hauv kev rho tawm, lossis tsuas yog xoom. Rau cov hom phiaj, kom noj cov zaub mov noj qab nyob zoo tom qab kev kawm ua cov protein cocktail.
Muaj protein ntau
Nws tsis txaus noj nqaij los yog mis nyuj, nws yog ib qho tseem ceeb kom to taub cov khoom noj protein zoo tshaj plaws rau peb lub cev. Ntawm no, cov tsiaj proteins yeej dhau tag nrho cov ntsiab lus nyob rau hauv cov zaub protein. Pom zoo kom txais cov khoom noj muaj protein ntau nrog cov ntsiab lus muaj roj tsawg:
- nqaij qaib mis;
- nqaij nyug;
- mis nyuj mus txog 2.5%;
- tsawg-rog tsev cheese;
- cov lauj kaub txog 25% cov roj rog;
- qe;
- qaib ntxhw;
- oily hiav txwv ntses.
Ntawm cov protein zaub cov haujlwm ua haujlwm yog nyob ntawm:
- taum;
- soybean;
- peas;
- buckwheat;
- oatmeal.
Txoj kev npaj
Thermal kho mob txhawb nqa txoj kev yooj yim ntawm protein ntau hauv plab, tab sis tib lub sij hawm, thaum lub sij hawm ua, tus tsov ntxhuav txoj kev faib cov protein yog ploj. Xaiv qhov tseem ceeb tshaj plaws ntawm txoj kev npaj:
- ci hauv qhov cub;
- grill ntawm cov hniav nyiaj hniav kub;
- ua noj;
- tua.
Carbohydrates kuj ua rau lub cev muaj zog ntawm cov protein, tab sis ntawm no nws yog ib qho tsim nyog los ua ib qho kev hloov kho thiab
Sau cov npe ntawm cov khoom noj protein muaj, zoo, yog qhov khoom hauv peb lub neej, nws cov ntsiab lus hauv kev noj haus yuav tsum yog 40%. Txawm li cas los xij, kom yooj yim rau kev ua hauj lwm thiab pab xaiv, peb xav hais tias koj paub koj tus kheej nrog lub rooj ntawm cov khoom noj protein.
Tsis txhob tso protein ntau, nws yog qhov zoo dua rau kev noj haus ntawm koj cov zaub mov noj, khoom qab zib thiab khoom noj ceev. Qhov no ntxiv hnyav rau koj ntau tshaj li cov khoom noj muaj protein ntau.