Yuav Ua Li Cas Noj Protein? Poob Poob nrog Protein Diet

Protein tseem ceeb rau kev noj qab haus huv. Nws yog ib qho khoom noj uas yuav tsum tau noj txhua hnub kom tau raws li lub cev xav tau. protein Tus nqi yuav tsum tau noj txhua hnub yog 0.8 grams ib kilogram. Txawm li cas los xij, cov kev tshawb fawb qhia tias ntau tshaj qhov nyiaj no yuav tsum tau noj kom poob phaus.

Protein yog dab tsi, Vim li cas nws tseem ceeb?

proteinNws yog ib qho ntawm peb macronutrients, nrog rau cov carbohydrates thiab rog. Nws ua cov haujlwm hauv qab no hauv peb lub cev:

Kho thiab kho

Protein yog qhov tseem ceeb ntawm cov leeg, pob txha, tawv nqaij thiab plaub hau. Cov ntaub so ntswg niaj hnub kho thiab hloov nrog cov protein tshiab.

Hormones

Chemical messenger proteins ua rau cov hlwb thiab cov kabmob hauv peb lub cev sib txuas lus. 

cov enzymes

Enzymes yog cov protein, thiab ntau txhiab cov tshuaj lom neeg uas tshwm sim thoob plaws hauv peb lub cev ua rau lawv.

Thauj thiab khaws cia

Qee cov proteins pab xa cov molecules tseem ceeb rau qhov lawv xav tau. Piv txwv li, cov protein hemoglobin nqa oxygen mus rau lub hlwb ntawm lub cev.

Protein yog tsim los ntawm cov chav me me hu ua amino acids. Ntawm 22 amino acids, 9 yog suav tias yog "tseem ceeb", txhais tau tias lawv yuav tsum tau txais los ntawm cov khoom noj; vim peb lub cev ua tsis tau lawv. Qhov tseem ceeb, qee cov zaub mov muab cov protein zoo dua li lwm tus raws li lawv cov amino acid profile.

Tsiaj cov khoom raug suav hais tias yog "cov protein ua tiav" vim tias lawv muab cov amino acids tseem ceeb hauv cov txiaj ntsig zoo uas lub cev xav tau. Cov no suav nrog qe, mis nyuj, nqaij, ntses thiab nqaij qaib.

Zaub proteins tsis muaj txaus ntawm txhua qhov tseem ceeb amino acid, tab sis tuaj yeem ua ke nrog lwm cov nroj tsuag kom ua tiav cov protein. Taum, pulses, nplej, taum pauv, txiv ntseej thiab noob yog cov piv txwv ntawm cov zaub mov muaj protein ntau.

Txawm hais tias qhov zoo ntawm cov protein yog qhov tseem ceeb, tus nqi ntawm cov protein noj kuj tseem ceeb.

Dab tsi yog qhov tseem ceeb ntawm Protein rau poob phaus?

qab los noj mov thiab satiety

Noj cov protein ntau pab txo kev tshaib kev nqhis thiab qab los noj mov ntev. Protein nce cov tshuaj hormones xws li PYY thiab GLP-1, ob cov tshuaj hormones no pab kom koj hnov ​​​​qab. Tsis tas li ntawd, nws yog lub npe hu ua "kev tshaib plab hormone" ghrelin Nws pab kom txo qis.

Hauv kev tshawb fawb tswj ntawm 12 tus poj niam noj qab haus huv, pab pawg ntawm cov khoom noj muaj protein ntau tau siab dua GLP-1 qib thiab kev xav ntawm kev puv piv rau cov pab pawg ntawm cov khoom noj muaj protein tsawg.

Vim tias cov teebmeem no ntawm kev qab los noj mov thiab satiety, noj cov protein ntau dua ua rau txo qis hauv cov zaub mov noj thaum lub sijhawm.

Hauv ib txoj kev tshawb fawb, thaum 19 cov tub ntxhais hluas noj qab haus huv tau tso cai noj ntau npaum li lawv xav tau ntawm 30% cov zaub mov muaj protein, lawv tau noj qhov nruab nrab ntawm 10 calories tsawg dua ib hnub thaum lawv ua raws li 441% protein noj.

protein nyob rau hauv yuag poob Cov txiaj ntsig tseem ceeb tshaj plaws yog qhov kev nce qib hauv metabolic uas tshwm sim thaum lub plab zom mov.

metabolic tus nqi

Yog tias koj noj cov protein ntau, cov calories uas koj hlawv yuav nce. Kev zom cov protein ua kom cov metabolism hauv 25-30% piv rau kev zom cov carbohydrates thiab rog. Ntau cov kev tshawb fawb tau pom tias ob peb teev ntau calorie ntau ntau tau hlawv los ntawm cov zaub mov muaj protein ntau.

Hauv kev tshawb fawb ntawm cov poj niam noj qab haus huv, noj zaub mov muaj protein ntau rau ib hnub tau nce cov metabolism hauv kev ntsuas los ntawm yuav luag ob zaug ntau npaum li kev noj zaub mov siab carb rau ib hnub.

lub cev muaj pes tsawg leeg

Protein lub peev xwm los suppress qab los noj mov, ua kom satiety, thiab ceev metabolism pab slimming. Ntau cov kev tshawb fawb zoo tau pom tias kev noj cov protein ntau ntxiv ua rau qhov hnyav thiab rog.

Hauv kev tshawb fawb txog kev noj zaub mov rau lub hlis ntawm 65 tus poj niam rog rog thiab rog rog, pab pawg neeg muaj protein ntau poob 43% rog ntau dua li cov pab pawg siab carb.

Feem ntau, thaum noj calorie tsawg, metabolism qeeb. Qhov no yog ib feem ntawm cov leeg nqaij. Kev tshawb fawb qhia tau hais tias kev noj cov protein ntau tuaj yeem pab tswj cov leeg nqaij thiab nce metabolic tus nqi.

noj cov protein ntauNws muaj txiaj ntsig zoo dua hauv kev poob phaus, khaws cov leeg nqaij thiab tiv thaiv kev ua kom qeeb ntawm cov metabolism piv rau cov khoom noj muaj protein ntau.

Lwm cov txiaj ntsig zoo ntawm cov protein

Ntxiv nrog rau nws cov txiaj ntsig zoo ntawm kev poob phaus, cov protein muaj ntau yam txiaj ntsig kev noj qab haus huv:

Ua kom cov leeg nqaij

Cov kev tshawb fawb tau pom tias kev noj cov protein ntau dua, thaum ua ke nrog kev cob qhia kev tiv thaiv, tuaj yeem ua rau cov leeg loj thiab lub zog.

Txo cov leeg nqaij thaum laus

Ntau tus neeg poob cov leeg thaum lawv muaj hnub nyoog. Ib txoj kev tshawb nrhiav pom tias hauv cov txiv neej laus noj qab haus huv thiab cov neeg muaj hnub nyoog txog cov nqaij ntshiv, kev noj qab haus huv txhua hnub ntawm cov protein pab tswj cov leeg nqaij.

txhawb cov pob txha

Kev noj cov protein ntau ntxiv txhim kho pob txha noj qab haus huv. Hauv ib txoj kev tshawb fawb, cov poj niam laus uas noj cov tsiaj protein muaj 69% qis dua ntawm pob txha pob txha.

kho qhov txhab

Kev tshawb fawb, noj cov protein ntautau qhia tias nws tuaj yeem ua kom nrawm ntawm kev kho mob ntawm kev phais lossis kev raug mob ntawm qhov txhab.

Koj yuav tsum tau noj cov protein ntau npaum li cas hauv ib hnub?

Tus nqi ntawm cov protein uas yuav tsum tau noj ib hnub yog qhov tsis sib haum xeeb. 0.8 grams protein ib kilogram yog pom zoo. Hauv qhov no, tus neeg hnyav 68 kg yuav xav tau txog 54 grams protein ib hnub.

Protein deficiency Thaum qhov no txaus los tiv thaiv

Qhov tseeb, cov kev tshawb fawb tau pom tias cov neeg laus xav tau cov protein ntau ntxiv, xaus lus tias 1,3 grams ib kilogram tuaj yeem pab tiv thaiv hnub nyoog txog cov leeg nqaij.

Rau kev poob phaus thiab kev noj qab haus huv tag nrho noj protein ntauyuav tsum muab 1.2-1.6 grams ib kilogram thiab 20-30% calories ib hnub twg.

Tsis tas li ntawd, es tsis txhob noj cov protein ntau hauv ib pluas noj, nws yog qhov yuav tsum tau nthuav tawm nws tus kheej nyob rau ib hnub. Qhov no tso cai rau lub cev siv cov protein ntau tshaj plaws.

Yuav Ua Li Cas Noj Protein-Havy Diet?

noj protein ntau nws yooj yim ua raws thiab koj tuaj yeem kho nws raws li koj tus kheej nyiam zaub mov. Piv txwv li, koj tuaj yeem ua raws li kev noj zaub mov tsawg-carb, muaj protein ntau kom koj cov ntshav qab zib hauv kev kuaj xyuas.

no kev noj zaub mov muaj protein ntau Tej yam yuav tsum xav txog thaum tsim:

khaws ib daim ntawv teev zaub mov

Pib daim ntawv teev zaub mov thiab teeb tsa koj tus kheej cov hom phiaj calorie siv lub xov tooj app lossis lub vev xaib uas muab cov protein muaj txiaj ntsig rau ntau txhiab zaub mov.

Xam koj cov kev xav tau ntawm cov protein

Txhawm rau xam koj cov kev xav tau ntawm cov protein, muab koj qhov hnyav ntawm 1.2-1.6 grams.

Noj tsawg kawg yog 25-30 grams ntawm cov protein ntawm cov zaub mov

Cov kev tshawb fawb pom tau hais tias noj tsawg kawg yog 25 grams ntawm cov protein nyob rau hauv cov pluas noj pab kom poob ceeb thawj, cov leeg nqaij thiab kev noj qab haus huv tag nrho.

Noj tsiaj thiab cog cov proteins

Noj ib qho kev sib xyaw ua ke ntawm ob hom pab ua rau koj cov zaub mov muaj txiaj ntsig zoo tag nrho.

Xaiv cov khoom muaj protein ntau zoo

Hloov cov nqaij ua tiav xws li nqaij npuas kib thiab deli nqaij, tsom rau cov nqaij tshiab, qe, mis nyuj thiab lwm yam proteins.

noj balanced

Sib npaug cov zaub mov muaj protein ntau nrog zaub, txiv hmab txiv ntoo, thiab lwm yam zaub mov cog ntawm txhua pluas noj.

Daim ntawv teev cov khoom noj muaj protein ntau

mem tes

Legumes xws li taum yog qhov zoo tshaj plaws ntawm cov protein. Raum taumCov zaub mov xws li cov txiv ntoo dub, cov txiv ntoo dub, cov noob qoob loo tuaj yeem muab cov khoom noj uas yuav tsum tau muaj cov protein, hlau, fiber ntau thiab calcium. Cov protein ntau nyob rau hauv ib khob ib khob ntawm legumes yog raws li nram no;

Yog '- 28,6 g

Yog '- 17.9 g

mung taum - 14.2 g

Yog '- 16.3 g

qhuav taum - 17.4 g

Yog '- 15.3 g

taum dub - 15.2 g

Yog '- 14.7 g

Dub qhov muag peas - 13.2 g

Yog '- 14.5 g

Yog '- 17 g

Txiv ntseej thiab noob

Almond, flax noob, taub dag noob, chia noob, txiv laum huab xeeb, thiab lwm yam. Cov txiv ntoo thiab cov noob, xws li cov txiv ntoo thiab cov noob, yog cov nplua nuj ntawm cov protein, magnesium, selenium, tooj liab, zinc, cov rog noj qab haus huv thiab cov khoom noj muaj fiber ntau.

Lawv pab txo qhov mob, txo qis qab los noj mov, thiab muab lub zog. Nov yog cov protein ntau hauv qee cov txiv ntoo thiab noob:

Yog '- 4.3 g

Almond - 6 g

Txiv laum huab xeeb - 7 g

Flax noob - 5 g

Txiv lws suav - 5 g

Chia noob - 4.7 g

Macadamia ceev - 2.2 g

Pine txiv ntseej - 3.9 g

Pistachios - 6 g

mushroom

100 gram mushroom Nws muaj 3 g ntawm cov protein. Lawv tuaj yeem yog lwm txoj hauv kev yooj yim rau nqaij qaib lossis qaib ntxhw. Yog tias koj muaj kev fab tshuaj, koj yuav tsum tsis txhob noj nceb.

Neeg siab

ib tablespoon humus Muaj 1.2 g ntawm cov protein. Nws kuj yog ib qho zoo heev ntawm manganese, zinc, hlau, calcium, vitamins K thiab E, folate thiab thiamine, 20 tseem ceeb amino acids thiab omega 3 fatty acids.

Spirulina

SpirulinaNws yog xiav-ntsuab algae uas muaj txiaj ntsig zoo thiab muaj txiaj ntsig zoo ntawm cov protein. Ib tablespoon ntawm spirulina muaj 4 g ntawm cov protein. Nws yog muaj nyob rau hauv cov ntsiav tshuaj los yog hmoov daim ntawv thiab yog ib tug ntawm cov zoo tshaj plaws ntuj pab rau poob phaus.

qe

Qe dawb thiab txawm tias tag nrho cov qe pab tsim cov leeg nqaij thiab ua kom muaj zog. Nws tau hais los ntawm qee cov kws tshawb fawb hais tias noj 3 qe ib hnub pab ua kom cov leeg nqaij.

Pisces

Salmon, tuna, mackerel, carp, haddock ntses yog nplua nuj nyob rau hauv protein. Lawv kuj yog qhov zoo tshaj plaws ntawm omega 3 fatty acids.

Omega 3 fatty acids pab kho mob, txhawb kev tiv thaiv kab mob, thiab tseem tuaj yeem tiv thaiv qhov pib ntawm qee yam mob qog noj ntshav.

Nws yog ib qho tsim nyog rau ntau lub cev ua haujlwm thiab pab txhawb cov leeg nqaij vim muaj cov amino acids tseem ceeb. 

Kua Mis

Soy mis nyuj yog ib qho kev xaiv zoo rau cov neeg uas nyiam cog cov mis nyuj. Nws yog nplua nuj nyob rau hauv cov protein - txog 7 g ib pab.

Txij li cov neeg tsis noj nqaij tau pom zoo kom muaj 2-3 servings ntawm cov protein ib hnub twg, cov kua mis nyuj thiab lwm yam kua txiv hmab txiv ntoo yuav yooj yim ua tau raws li lawv cov kev xav tau txhua hnub. Soy mis nyuj kuj muab cov poov tshuaj.

Zaub ntsuab

100 gram spinach Nws muaj 2.9 g ntawm cov protein. Nws kuj yog ib qho zoo heev ntawm cov vitamins A, C thiab K, folate, calcium, magnesium, phosphorus, potassium, omega 3 fatty acids thiab noj fiber ntau.

High Protein Diet List

hauv qab no protein noj zaub mov piv txwv muab. Daim ntawv teev npe no yog ib qho piv txwv thiab koj tuaj yeem hloov kho cov npe raws li koj xav tau.

Protein Diet List

1.hnub

Sabah: 1 qe boiled, 1 daim ntawm cheese, 2 slices ntawm wholemeal qhob cij

Thaum tav su: Fruity light yogurt, fat-free salad

yav tsaus ntuj: Grilled nqaij, lean zaub xam lav

lub xnumx.g

Sabah: 2 boiled qe, 2 slices ntawm rye qhob cij, tshuaj yej (yuav ua tau ntsuab los yog dub tshuaj yej)

Thaum tav su: Fruity light yogurt, fat-free salad

yav tsaus ntuj: Grilled qaib, lean salad, light yogurt

lub xnumx.g

Sabah: 1 qe boiled, 1 daim ntawm cheese, 2 wholemeal qhob cij

Thaum tav su: Fruity light yogurt, fat-free salad

yav tsaus ntuj: Kua zaub, grilled qaib, zaub xam lav tsawg

lub xnumx.g

Sabah: 2 boiled qe, 2 slices ntawm rye qhob cij, tshuaj yej (yuav ua tau ntsuab los yog dub tshuaj yej)

Thaum tav su: Fruity light yogurt, fat-free salad

yav tsaus ntuj: Grilled nqaij, lean zaub xam lav

lub xnumx.g

Sabah: 2 scrambled qe, 2 slices ntawm rye qhob cij, tshuaj yej (yuav ua tau ntsuab los yog dub tshuaj yej)

Thaum tav su: Fruity light yogurt, fat-free salad

yav tsaus ntuj: Grilled nqaij, lean zaub xam lav

lub xnumx.g

Sabah: 1 qe boiled, 1 daim ntawm cheese, 2 whole wheat bread, lean salad 

Thaum tav su: Fruity light yogurt, fat-free salad

yav tsaus ntuj: Grilled nqaij, lean zaub xam lav

lub xnumx.g

Sabah: 1 qe boiled, 1 daim ntawm cheese, 2 wholemeal qhob cij.

Thaum tav su: Fruity light yogurt, fat-free salad.

yav tsaus ntuj: Grilled chicken, light yogurt, lean salad

Dab tsi yog qhov teeb meem ntawm Protein Diet?

noj cov protein ntau Nws muaj kev nyab xeeb thiab noj qab nyob zoo rau cov neeg feem coob. Txawm li cas los xij, nws yuav tsis haum rau cov neeg muaj qee yam teeb meem kev noj qab haus huv.

Nws yog ib qho kev xav tsis zoo tias kev noj cov protein ntau ua rau lub raum teeb meem hauv cov neeg uas lub raum ua haujlwm tsis zoo. Ib txoj kev tshawb nrhiav pom tias cov neeg rog rog uas muaj ntshav qab zib mellitus thiab mob raum thaum ntxov tsis muaj lub raum ua haujlwm tsis zoo thaum lawv nyob rau 12% cov protein yuag poob rau 30 lub hlis.

Ntawm qhov tod tes, cov neeg uas twb muaj mob raum mus rau mob hnyav yuav tsum txo lawv cov protein kom tsawg los tswj lawv lub raum ua haujlwm.

noj cov protein ntau, kuj tuaj yeem txhawb lub raum pob zeb ntawm cov neeg rhiab heev. Ib txoj kev tshawb nrhiav pom tias qhov no muaj tseeb rau cov tsiaj protein ntau ntau dua li cov zaub protein.

Tsis tas li ntawd, cov neeg muaj kab mob siab lossis lwm yam mob hnyav, ntawm kev noj zaub mov muaj protein ntau yuav tsum sab laj nrog lawv tus kws kho mob ua ntej pib.

Vim li ntawd;

Protein yog ib qho khoom noj tshwj xeeb thiab tseem ceeb. Kev noj cov protein ntau dua muaj txiaj ntsig zoo rau kev qab los noj mov, qhov hnyav, lub cev muaj pes tsawg leeg, kev laus thiab kev noj qab haus huv tag nrho.

Los ntawm kev noj zaub mov muaj protein ntau Txhawm rau kom tau txais txiaj ntsig siab tshaj plaws, nws yog qhov yuav tsum tau nthuav tawm cov khoom noj protein ntau txhua hnub, xaiv cov khoom noj muaj txiaj ntsig zoo thiab sib npaug ntawm kev noj cov rog thiab carbohydrates.