Qe - ib qho ntawm cov neeg paub zoo thiab paub zoo txog cov protein nyob rau hauv tib neeg kev noj haus. Tag nrho cov ntsiab ntawm lub qe, thiab ntawm lawv muaj proteins, nqaijrog, kab kawm thiab amino acids, yog zoo kawg nkaus absorbed los ntawm feem ntau cov neeg. Yog li no, tsis muaj leej twg xav tsis thoob tias kev noj haus qe dawb tau ua ib qho tseem ceeb raw khoom rau cov khoom muaj protein ntau.
Qe protein - nws yog dab tsi?
Cov qe tuaj yeem ua qhov khoom noj khoom haus, lawv muaj cov khoom noj khoom haus tau yooj yim digestible, ib qho roj tsawg thiab lawv tuaj yeem tsim nyog rau kev noj zaub mov, tab sis raws li feem ntau cov khoom, kom tau tus nqi tsim nyog muaj protein ntau, koj yuav tau noj ntau lub qe thiab tsis tau tsuas yog cov protein, Yog li ntawd, nyob rau hauv kev ua si kev noj haus qe dawb siv.
Dab tsi yog ib lub qe protein yog ib cov khoom uas tau los ntawm lawv cov qe albumin protein, tso tawm los ntawm lwm cov tshuaj, qhov tseeb, lim roj ntshiab. Thaum ua cov qe protein los ntawm nws, ua ntej ntawm tag nrho cov, cov roj tawm, tag nrho cov tau microbes yog pov tseg nyob rau hauv tus ntawm high kub. Yog li ntawd, ib lub qe protein yog tau, cov kab txawv ntawm uas muaj tag nrho ntawm cov protein. Nrog rau txoj kev kho no, cov qe proteins kom tsis pub muaj cov amino acids thiab kab kawm, xws li raw protein.
Qe protein - pluses thiab minuses
Qe protein ntau muaj cov kev tsim nyog rau kev siv khoom noj khoom haus. Nws muaj 9% leucine ntawm tus nqi qis-amino acid, uas cuam tshuam ncaj qha rau protein synthesis hauv cov leeg. Tab sis qhov no tsis yog nws tsuas yog ntxiv, ntxiv rau:
- muaj ntshav siab heev;
- zoo dua li lwm cov proteins yuav ua rau kom cov nqaij qhuav, uas tso cai rau kev siv cov qe protein ntawm qhov ziab:
- xws li ib qho protein yog dawb dawb los ntawm cov rog, uas tiv thaiv cov hlab ntsha ntawm cov cholesterol;
- yog absorbed heev sai thiab yuav luag tag (li 93%);
Muaj qee cov ntsiab lus uas koj yuav tsum tau saib xyuas thaum siv cov protein zoo li no:
- nws yog qhov yuav tsum tau kom meej meej xam cov koob tshuaj nkag, txwv tsis pub muaj kev txaus ntshai ntawm kev tshaj tawm lub siab thiab lub raum;
- Yog tias lub cev tsis muaj zog txaus thaum noj cov protein, cov khoom siv hluav taws xob ntau yuav raug muab tso rau hauv daim ntawv ntawm cov ntaub so ntswg;
- muaj ib tug neeg tsis pom zoo rau qe protein.
Cov protein ntau zoo li cas - qe los yog qoob loo?
Qe protein ntau yog ib qho tshuaj zoo rau hauv kev tsis pom zoo rau cov kua mis tsis muaj zog, thaum nws tsis muaj peev xwm noj cov protein ntau. Nws hloov tawm tias qhov kev xaiv ntawm ib hom los yog lwm hom protein yuav tsum yog raws li tus kheej saj, khoom siv tau, ib tus neeg lub tswv yim ntawm qhov khoom. Yog hais tias muaj ib qho kev xaiv, sib piv seb dab tsi yog zoo dua - qe protein los yog whey, koj yuav pom tau tias:
- cov leucine cov ntsiab lus hauv lub qe protein yog 9% ib nyuag tsawg dua nyob hauv cov protein ntau whey - 11%;
- tab sis cov amino acids ntawm lub qe protein yog digested rau lub sij hawm ntev thiab cov ntshav ntev dua nrog cov amino acids;
- nyob rau hauv sib piv rau lub qe, whey protein tsis tag tag nrho ntawm cov rog thiab carbohydrates;
- Ntshav protein ntau tawm sai, nws yuav tsum tau noj ntau dua;
- rau tag nrho nws cov hauj lwm, ntawm ib tus nqi, qe protein ntau significantly tshaj ntshav.
Yuav ua li cas noj qe protein?
Kev txais tos ntawm qe protein yog xam ib tus zuj zus. Hom tshuaj protein no muaj cov khoom ntawm cuam tshuam rau ob lub raum thiab siab nyob rau hauv ib qho kev overdose. Muab xam tus nqi txhua hnub yog xam raws li qhov hnyav, kev siv lub cev, nws coj los ntawm daim ntawv ntshiab, tab sis feem ntau ntawm ntau txoj hauv kev sib txawv ntawm lwm hom. Kwv yees li 1.5-2 g ib 1 kg ntawm qhov hnyav. Tus tau txais koob tshuaj yog faib ua 3-4 koob tshuaj. Cov kev tshawb fawb pom tau tias cov protein qai txais tom qab kev cob qhia, txawm tias ntawm ib koob 5 g, rov qab kho cov leeg. Qhov siab npaum li cas ntawm kev noj haus tom qab kev cob qhia yog 20-40 g.
Qe protein ntau nrog poob
Ib qho ntawm cov txiaj ntsig ntawm qe dawb yog nws lub peev xwm los txhawb kev poob phaus. Ntawm cov cuab yeej no, qee cov khoom noj yog raws li. Tab sis cov khoom noj zoo li no nws pom zoo kom noj cov roj ntsha xwb tsis muaj qe, thiaj li muaj kev paub ntau tshaj tawm yog noj qe protein ntau rau qhov hnyav. Qhov no tuaj yeem piav qhia los ntawm nws cov khoom xws li:
- qe protein yog dawb ntawm roj thiab roj cholesterol;
- lub txais tos ntawm protein suppresses lub siab ntawm kev tshaib kev nqhis thaum lub sij hawm noj haus nruj:
- cov amino acids ntawm lub qe protein nyob ntev dua hauv cov ntshav, txhawb kev pom cov metabolism hauv siab, thiab tswj cov qib theem ntawm cov ntshav qab zib hauv cov ntshav;
- inhibits lub weakening ntawm kev tiv thaiv thaum lub sij hawm ib tug tsawg-calorie kev noj haus .
Qe protein ntau - kev ntsuam xyuas
Tsim cov qe protein ntau yog qhov nyuaj, vim qhov no tus nqi ntawm cov khoom muag tsis tuaj yeem qis. Nws muaj peev xwm tau piav qhia tias tsawg tuam txhab lag luam tsim cov dawb huv qe dawb. Ntau zaus nws yog lub ntiaj teb cov hom rau kev noj haus. Lawv ntsuam xyuas yog raws li nram no:
- Qhov khoom noj khoom haus zoo tshaj plaws.
- Dimatyze.
- Ntshiab protein.
Thaum muas qe protein ntau, koj yuav tsum nco ntsoov tias cov khoom no tsis tuaj yeem pheej yig thiab tsis ua raws li cov tswv yim ntawm qee tus tuam txhab muab khoom ntawm tus nqi txo. Yog tias koj txiav txim siab los siv lub qe zoo tshaj plaws ntawm lub qe, tsis txhob sim txuag thiab yuav khoom los ntawm cov kws paub lag luam zoo los ntawm cov neeg muag khoom.
Qe protein - tiv thaiv kab mob
Lub ntsiab contraindication rau lub txais tos ntawm qe protein yog ib tus neeg intolerance. Nyob rau hauv cov ntaub ntawv no, nws yog ua tau hais tias lub qe protein yuav ua rau raug mob nyob rau hauv daim ntawv ntawm kev fab tshuaj. Cov tsos mob ntawm cov kev xav li no tuaj yeem yog mob raws plab, muaj roj ntau zuj zus, nce siab. Qhov tsis zoo ntawm cov qe dawb tuaj yeem qhia los ntawm cov ntxhiab tsw ntawm cov tso tawm cov roj cua, qhov no yog vim muaj cov kua phom ntau ntxiv. Yog tias tsis muaj kev tsis txaus siab, ces tsis muaj lwm yam kev tsis zoo los ntawm kev noj cov qe protein.