Cov khoom tseem ceeb ntawm cov protein ntau rau cov tib neeg yog cov khoom ntawm cov tsiaj txhu, tab sis qee cov nroj tsuag yog qhov txawv ntawm nws cov ntsiab lus siab. Cov lus sib tham txog lub ntsiab lus, cov paj hlwb npaum li cas tus neeg xav tau ib hnub, nruab nrab ntawm cov kws kho mob thiab cov khoom noj khoom haus tsis tau kho rau ntau xyoo.
Npaum li cas protein txhua hnub yuav tsum tau noj los ntawm ib tug poj niam?
Cov ntaub ntawv tso cai rau cov neeg zoo li ntawm 0.8 rau 1.3 grams ntawm cov protein ib kilogram ntawm ib hnub twg. Qhov no yog muab rau tus neeg ntawd tsis muaj teeb meem nrog nws kev noj qab haus huv thiab hnyav tshaj, thiab nws tsis mus hauv kev ua si. Rau ib tug poj niam, qhov no yog hais txog 46-75 g ib hnub, rau ib tug txiv neej - 56-91 g.
Ntau tus neeg tau yuam kev, ntseeg tias 1 g ntawm cov protein yog sib npaug li 1 g ntawm nqaij. Nyob rau hauv qhov tseeb, cov khoom muaj protein ntau tsis tag nrho ntawm cov protein, li ntawd koj yuav tsum tau vam khom cov ntxhuav tshwj xeeb. Piv txwv li, txog 27 g ntawm cov protein muaj nyob rau hauv 100 g ntawm nyuj thiab nqaij qaib mis, 100 g ntawm tuna - 22 grams, thiab nyob rau hauv ib lub qe nws tsuas yog 6 g thiab vim tias ntau yam feem xyuam rau txoj kev qis qis ntawm cov protein, nws tsis tshua siv los ntawm lub cev kom tag.
Qhov kev xav tau rau protein ntau yuav ua rau lub cev muaj zog, kev xeeb tub thiab kev pub niam mis, thaum muaj hnub nyoog laus laus, thiab poob phaus.
Npaum li cas ntawm cov protein txhua hnub nws puas noj kom yuag?
Dietitians tau ua pov thawj tias cov khoom noj uas muaj kev nce ntxiv ntawm cov protein ntau hauv kev noj haus tau yooj yim dua. Cov kev tshawb fawb tau pom tias yog 25% ntawm txhua hnub calorie txais tau los ntawm cov nqaijrog, metabolism hauv lub cev nce li ib feem peb. Tsis tas li ntawd, nrog rau cov ntsiab lus muaj protein ntau, qhov kev pheej hmoo ntawm kev rhuav tshem los ntawm kev noj haus yog txo, vim tias nws ua rau muaj kev xav ntawm satiety zoo dua li carbohydrates thiab cov rog.
Vim yog tsis muaj cov khoom muaj protein tsawg thaum poob phaus, lub cev pib hlawv rog es tsis rog, thiab nqaij. Yog li ntawd, rau kev noj qab nyob zoo poob dieticians yog qhia kom nce qib protein mus rau 2 g ib kilogram ntawm tib neeg qhov hnyav. Yog tias, ntxiv rau qhov dieting, qhov hnyav nce ua kom qoj ib ce, tus nqi protein nce mus 2.2 g. nws tsuas yog tsis tau absorbed los ntawm lub cev.