Qhov protein ntau tshaj qhov twg?

Cov protein yog tsim nyog rau lub cev ua huab cua, vim hais tias nws yog nws leej twg siv ib feem hauv cov txheej txheem tsim hauv lub cev, metabolism, pab ntim ntau cov vitamins thiab minerals. Koj tuaj yeem tau txais los ntawm ob qho tib si tsiaj thiab zaub. Qhov twg feem ntau ntawm cov protein, yog yuav hais rau hauv tsab xov xwm no.

Cov khoom noj uas muaj protein ntau cov ntsiab lus

Rau cov khoom ntawm cov tsiaj keeb kwm, muaj protein ntau, muaj nqaij, ntses, mis nyuj, qe thiab nqaij nruab deg. Los ntawm cov nroj tsuag, koj tuaj yeem txheeb xyuas tau ceev, noob thiab noob, taum thiab cereal. Tib lub sij hawm, ntau hom nqaij los yog ntses sib txawv ntawm txhua lwm cov protein nyob hauv cov ntsiab lus. Cov neeg uas txaus siab nyob rau hauv cov nqaij yog ntau protein, nws yog nqi saib boiled veal, muaj 30.7 g ntawm protein rau ib 100 g ntawm cov khoom. Qhov thib ob qhov chaw yog noj los ntawm steak, thiab peb yog ci nqaij nyug. Cov neeg uas xav paub seb yam ntses feem ntau cov protein muaj nyob rau hauv, nws pom zoo kom siv nyob rau hauv no tsis yog nqaij, tab sis caviar, tshwj xeeb, liab, muaj 31.6 g ntawm cov protein ib 100 g ntawm cov khoom.

Tsawg nplua nuj yog dub dub caviar, thiab los ntawm nqaij ntawm cov ntses nws yog ib qho ua tau los txheeb xyuas liab ntses liab . Cov qoob loo tsis zoo hauv cov protein ntau thiab cov poj huab tais ntawm lawv yog buckwheat. Ua raws li oatmeal thiab mov. Qhov no yuav yog cov ntaub ntawv tseem ceeb rau cov neeg xav paub txog hom cereal cov protein ntau tshaj plaws li cas. Ntawm cov khoom cog tau sau tseg taum, lentils, taum thiab tshwj xeeb tshaj yog kua. Cov proteins uas muaj roj ntsha muaj nuj nqi thiab siv cov khoom tshwj xeeb thiab cov khoom siv ntxiv los hloov cov tsiaj muaj protein ntau nrog protein ntau. Cov neeg uas nug seb dab tsi ceev yog cov protein ntau, koj tuaj yeem teb tau tias nyob rau hauv peanuts - 26.3 g ib 100 g ntawm cov khoom. Tom qab nws mus cashews, thiab ces pistachios.

Protein digestibility

Txawm li cas los xij, siv cov khoom noj muaj protein ntau, koj yuav tsum xav txog tias nws lub cev zoo li cas. Qhov zoo ntawm cov protein yog txiav txim los ntawm qhov muaj ntawm txhua yam tseem ceeb amino acids, muaj nyob rau hauv nws muaj pes tsawg leeg. Yog hais tias lawv nyob li ntawm 1/3 ntawm cov nab npawb ntawm cov amino acids, ces cov protein zoo li no yog xam cov digestible, uas tag nrho cov proteins uas tsiaj tuaj. Txawm li cas los xij, nws tseem ceeb heev kom haus cov khoom noj sib xyaw ua ke los ntawm ntau pawg zaub mov. Piv txwv, txiv ntseej thiab mis nyuj, macaroni nrog cheese, qe nrog mov ci zoo sib xws nrog txhua lwm yam.

Mutual enrichment ntawm cov proteins uas muaj amino acids tshwm sim nrog rau kev sib xyaw ntawm cov kua thiab cov nplej. Paub txog cov qauv no, koj tuaj yeem txhim kho koj cov khoom ua noj ua haus hauv cov tais diav uas yuav pab tau nyiaj ntau tshaj plaws rau lub cev.