Cov zaub mov muaj protein ntau - Protein yog dab tsi? Cov Kev Xav Tau Txhua Hnub

Peb faib cov as-ham rau hauv macronutrients thiab micronutrients. Micronutrients yog cov vitamins thiab minerals uas peb tau txais los ntawm cov khoom noj. Macro as-ham yog cov protein, carbohydrates thiab rog. Protein yog ib qho ntawm cov macronutrients. Cov zaub mov muaj protein ntau yog cov nroj tsuag thiab tsiaj txhu xws li nqaij liab, nqaij qaib, qaib ntxhw, nqaij nruab deg, ntses, mis nyuj, peas, broccoli, chia noob, flax noob, lentils, cheese, taub dag noob, walnuts, yogurt, oats, barley thiab quinoa. . 

Organic compounds tsim los ntawm cov amino acids txuas ua ke hauv chains yog hu ua cov proteins. Cov proteins yog tsim los ntawm ntau pua cov amino acids txuas ua ke hauv cov saw ntev. Muaj 20 ntau hom amino acids rau cov protein tsim. 

Txawm hais tias qhov kev xav tau protein ntau txhua hnub txawv ntawm ib tus neeg mus rau ib tus neeg, qhov nruab nrab, ib tus neeg yuav tsum noj 0.8 grams protein ib kilogram ntawm lub cev qhov hnyav. Qhov no tau txiav txim siab li 46 grams rau cov poj niam thiab 56 grams rau txiv neej. Cov poj niam cev xeeb tub thiab cov neeg ncaws pob xav tau cov protein ntau hauv ib hnub.

Protein yog dab tsi?

Proteins yog cov organic tebchaw tsim los ntawm cov amino acids txuas ua ke hauv cov saw hlau. Nws muaj ntau pua ntawm cov amino acids me me txuas ua ke hauv cov saw ntev. Muaj 20 ntau hom amino acids rau cov protein tsim.

Protein yog lub luag haujlwm tseem ceeb hauv lub cev. Nws yog siv los ua cov leeg, leeg, lub cev thiab daim tawv nqaij. Nws kuj yog siv los ua enzymes, cov tshuaj hormones, neurotransmitters, thiab ntau yam me me molecules.

Proteins yog tsim los ntawm me me molecules hu ua amino acids uas txuas ua ke zoo li hlaws dai ntawm ib txoj hlua. Txuas cov amino acids tsim cov protein ntev ntev.

Qee cov amino acids pom hauv cov hlaws protein yog tsim los ntawm lub cev. Tab sis tsis yog tag nrho. amino acids uas peb tsis tuaj yeem tsim thiab tau txais los ntawm cov khoom noj tseem ceeb amino acids Nws hu ua.

Protein yog qhov tseem ceeb vim nws ua haujlwm tseem ceeb hauv peb lub cev.

Kev ua haujlwm ntawm Protein

• Kho cov ntaub so ntswg: Peb lub cev xav tau cov protein rau kev loj hlob thiab kev saib xyuas cov ntaub so ntswg. Nws yog txoj haujlwm ntawm cov protein los tsim cov ntaub so ntswg tshiab thiab kho lawv.
• Forwarding lus: Qee cov proteins yog cov tshuaj hormones, cov khoom siv tshuaj uas ua rau muaj kev sib txuas lus ntawm peb lub hlwb, cov ntaub so ntswg, thiab cov kabmob. Nws yog tsim los ntawm cov ntaub so ntswg endocrine los yog qog.

• Ua qee cov cell: Qee cov proteins yog fibrous. Nws muab rigidity thiab rigidity rau cov hlwb thiab cov ntaub so ntswg. Cov proteins no yog keratin, uas muab kev tsim ntawm qee cov qauv hauv peb lub cev. collagen thiab elastin.

• Ua kom lub cev pH qib: Protein ua lub luag haujlwm tseem ceeb hauv cov kua qaub thiab qee qhov kev tswj hwm hauv cov ntshav thiab lwm yam dej hauv lub cev. Txawm tias ib qho kev hloov me ntsis ntawm cov kua qaub thiab lub hauv paus pH ntawm lub cev yog teeb meem. Lub cev xav tau cov protein kom tswj pH.
• Balancing kua: Proteins tswj cov txheej txheem hauv lub cev kom tswj tau cov kua dej sib npaug. Albumin thiab globulin yog cov proteins hauv cov ntshav uas pab tswj cov kua dej sib npaug hauv peb lub cev.
• Muab kev tiv thaiv kab mob: Proteins pab tsim immunoglobulin los yog cov tshuaj tiv thaiv kab mob los tiv thaiv kab mob. Cov tshuaj tiv thaiv kab mob yog cov proteins hauv cov ntshav uas pab tiv thaiv peb lub cev los ntawm kev ua phem phem xws li kab mob thiab kab mob.
• Khaws cov khoom noj khoom haus: Qee cov proteins thauj cov khoom hauv cov hlab ntsha mus rau hauv lossis tawm ntawm lub cell. Cov khoom nqa los ntawm cov protein no suav nrog cov khoom noj xws li cov vitamins thiab minerals, ntshav qab zib, roj cholesterol, thiab oxygen.
• Ua kom muaj zog: Proteins muab peb lub cev muaj zog. Protein muaj 4 calories ib gram.

Hom Protein

Amino acids yog lub tsev tsim cov proteins, cais raws li qhov tseem ceeb lossis tsis tseem ceeb. Cov amino acids tseem ceeb tau txais los ntawm cov khoom noj muaj protein ntau xws li nqaij, legumes, thiab nqaij qaib, thaum tsis tseem ceeb yog tsim los ntawm peb lub cev. 

• Hormonal protein: Cov tshuaj hormones yog cov tshuaj protein-raws li secreted los ntawm cov hlwb ntawm cov qog endocrine. Ib qho piv txwv ntawm hom protein no yog insulin, uas yog zais los ntawm pancreas los tswj cov ntshav qab zib hauv peb lub cev.

• Enzymatic protein: Enzymatic proteins ua kom cov txheej txheem metabolic hauv peb cov hlwb, xws li lub siab ua haujlwm, plab zom mov, ntshav txhaws, thiab hloov glycogen rau qabzib. Ib qho piv txwv ntawm hom protein no; rhuav tshem cov zaub mov rau hauv cov ntaub ntawv yooj yim uas peb lub cev tuaj yeem nqus tau yooj yim digestive enzymesd.

• Structural protein: Cov txheej txheem proteins, tseem hu ua fibrous proteins, muaj xws li collagen, keratin, thiab elastin.

• Protein tiv thaiv: Cov tshuaj tiv thaiv kab mob, lossis immunoglobulin, yog ib feem tseem ceeb ntawm lub cev tiv thaiv kab mob thiab ua kom muaj kab mob. Antibodies tsim nyob rau hauv cov qe ntshav dawb. Nws tawm tsam thiab neutralizes cov kab mob, kab mob thiab lwm yam kab mob phem.

• Cia protein: Cov proteins khaws cia tsuas yog khaws cov ntxhia ions zoo li potassium hauv peb lub cev. Ferritin, ib qho chaw khaws cia protein, tswj thiab tiv thaiv qhov tsis zoo ntawm cov hlau ntau hauv peb lub cev.

• Thauj protein: Kev thauj cov protein nqa cov khoom tseem ceeb rau cov hlwb. Piv txwv li, hemoglobin nqa oxygen los ntawm lub ntsws mus rau lub cev cov ntaub so ntswg. Serum albumin nqa cov rog hauv cov hlab ntsha, thaum myoglobin absorbs oxygen los ntawm hemoglobin thiab tom qab ntawd tso tawm mus rau cov leeg.

• Protein Receptor: Receptor proteins nyob rau sab nraud ntawm lub hlwb tswj cov khoom uas nkag mus thiab tawm hauv hlwb, xws li dej thiab cov khoom noj.

• Contractile protein: Contractile proteins, tseem hu ua motor proteins, tswj lub zog thiab ceev ntawm lub plawv thiab nqaij contractions. Cov proteins no yog actin thiab myosin.

Cov Kev Xav Tau Txhua Hnub

Tus nqi ntawm cov protein yuav tsum tau noj txhua hnub txawv raws li qhov xav tau ntawm tus neeg. Piv txwv li; Cov poj niam cev xeeb tub thiab pub niam mis xav tau txog 71 grams protein ib hnub. Qhov no yog tus nqi kwv yees.

Qhov pom zoo noj txhua hnub (RDI) yog 56 grams rau cov txiv neej thiab 46 grams rau cov poj niam. Cov protein uas yuav tsum tau noj txhua hnub raws li qhov xav tau sib txawv ntawm 0,8 grams mus rau 1,3 grams ib kilogram ntawm lub cev qhov hnyav ntawm tus neeg.

Dab tsi yog qhov cuam tshuam ntawm cov protein ntau?

Kev noj cov protein ntau dhau tuaj yeem ua rau muaj teeb meem kev noj qab haus huv. Piv txwv li; ntawm kev noj zaub mov muaj protein ntau Nws tau hais tias nws tuaj yeem ua rau lub raum puas thiab osteoporosis.

Kev noj cov protein ntau ua rau cov calcium uas tso zis tso zis. Nws ua rau muaj kev pheej hmoo ntawm pob zeb tsim hauv ob lub raum. Nws tso ntau yam mob rau lub raum thiab lub siab. Yog li, nws tuaj yeem ua rau lub raum tsis ua haujlwm ntxov ntxov thiab ua rau tsis zoo. Nws kuj tuaj yeem ua rau gout hauv cov pob qij txha.

Protein Sources yog dab tsi?

Qhov zoo tshaj plaws ntawm cov protein yog nqaij, ntses, qe thiab cov khoom siv mis nyuj. Txhua yam tseem ceeb amino acids uas peb lub cev xav tau yog nyob rau hauv cov zaub mov no. Tseem muaj cov zaub mov cog uas muaj protein ntau, piv txwv li, quinoa nojxws li legumes thiab txiv laum huab xeeb. Vim muaj ntau yam khoom noj uas muaj protein ntau, nws tsis tuaj yeem tau txais cov protein txaus los ntawm cov khoom noj.

Cov khoom noj muaj protein ntau

Yuav kom ua tau raws li qhov yuav tsum tau muaj protein ntau txhua hnub, nws yuav tsum tau noj cov zaub mov uas muaj protein ntau. Protein muaj nyob rau hauv cov khoom noj tsiaj thiab qee cov zaub mov cog. Cov zaub mov muaj protein ntau yog:

• qe
• Almond
• Pistachio
• Walnut
• cashews
• Qaib mis
• Oat
• barley
• Curd cheese
• Yogurt
• mis nyuj
• zaub cob pob
• Liab nqaij
• Tuna thiab txhua hom ntses
• Quinoa
• Lentil
• Raum taum
• Taub dag noob
• chia noob
• Qaib ntxhw nqaij
• Cw
• Zaub pob qe
• taum mog
• zaub paj
• Txiv laum huab xeeb
• apricots
• mandarin
• tsawb
• avocado

Tam sim no cia saib seb cov zaub mov muaj protein ntau npaum li cas.

• qe

qe Nws yog ib qho khoom noj khoom haus zoo tshaj plaws. Muaj cov vitamins, minerals, rog rog, qhov muag tiv thaiv antioxidants uas neeg feem coob tsis muaj. Nws yog nplua nuj nyob rau hauv protein. Cov dawb yog cov protein ntshiab.

Protein cov ntsiab lus ntawm qe: 35% ntawm cov qe yog cov protein. 78 qe loj ntawm 1 grams muaj 6 grams protein.

• Almond

AlmondNws muaj cov khoom noj tseem ceeb xws li fiber ntau, vitamin E, manganese thiab magnesium.

Cov ntsiab lus ntawm cov protein: 13% ntawm almonds yog cov protein. Muaj 28 grams ntawm cov protein hauv 161 grams ntawm 6 calories ntawm almonds.

• Pistachio

PistachioNws yog qhov zoo ntawm fiber ntau uas txhawb kev zom zaub mov. Nws muaj cov khoom noj muaj txiaj ntsig thiab muaj cov tshuaj antioxidant uas zoo rau kev noj qab haus huv.

Protein ntsiab lus ntawm pistachios: 1 khob pistachios muaj 25 grams protein thiab 685 calories.

• Walnut

Tsis tu ncua ntawm walnuts tiv thaiv gallstones. Nws kuj yog ib qho zoo ntawm tooj liab, uas ua rau kom cov pob txha ntxhia pob txha ntom ntom thiab tiv thaiv osteoporosis. 

Protein ntsiab lus ntawm walnuts: 1 khob ntawm tws walnuts muaj 18 grams protein thiab 765 calories.

• cashews

cashewsCov tooj liab thiab hlau hauv nws pab tsim cov qe ntshav liab. Nws muaj txiaj ntsig zoo rau qhov muag kev noj qab haus huv. Nws yog ib qho zoo heev ntawm magnesium, ib qho tseem ceeb mineral rau lub cev txheej txheem.

Protein ntsiab lus ntawm cashew ceev: 30 grams ntawm cashews muaj 5.1 grams protein thiab 155 calories.

• Qaib mis

Nqaij qaib mis yog ib qho ntawm cov khoom noj uas muaj protein ntau. Nws yuav tsum tau noj yam tsis muaj daim tawv nqaij.

Nqaij qaib mis protein cov ntsiab lus: Nws muaj 80% protein. 1 lub mis tsis muaj nqaij qaib muaj 284 calories thiab 53 grams protein.

• Oat

OatNws yog ib qho ntawm cov nplej zoo tshaj plaws. Nws muaj cov fibers noj qab haus huv, magnesium, manganese, vitamin B1, thiab lwm yam khoom noj.

Protein ntsiab lus ntawm oats: Nws muaj 15% protein. Ib nrab khob ntawm oats nyoos muaj 303 calories thiab 13 grams protein.

• barley

muaj fiber ntau harpPab tswj cov ntshav qab zib thiab cov cholesterol. Nws kuj tiv thaiv mob qog noj ntshav.

Protein ntsiab lus ntawm barley: 1 khob barley muab 23 grams protein thiab yog 651 calories.

• Curd cheese

Curd cheese tsis muaj rog thiab calorie ntau ntau. Nws yog nplua nuj nyob rau hauv cov as-ham xws li calcium, phosphorus, selenium, vitamin B12, vitamin B2.

Protein ntsiab lus ntawm curd cheese: 59% muaj protein ntau. 22 grams ntawm curd cheese muaj 226% rog yog 194 calories thiab muab 27 grams protein.

• Yogurt

Noj yogurt, uas yog nplua nuj nyob rau hauv ntau cov as-ham, tsis ntxiv qab zib. Tag nrho cov rog yogurt muaj cov ntsiab lus protein ntau tab sis kuj muaj calorie ntau ntau.

Protein ntsiab lus ntawm yogurt: Tsis muaj rog yogurt muaj 48% protein. 170 grams yogurt yog 100 calories thiab muaj 17 grams protein.

• mis nyuj

mis nyujNws yog ib qho ntawm cov khoom noj uas muaj cov protein zoo. Nws muaj yuav luag txhua yam khoom noj uas tib neeg lub cev xav tau. Nws yog tshwj xeeb tshaj yog muaj calcium, phosphorus thiab vitamin B2.

Protein cov ntsiab lus ntawm mis nyuj: 21% ntawm cov mis nyuj muaj protein ntau. 1 khob mis nyuj muaj 149 calories thiab 8 grams protein.

• zaub cob pob

zaub cob pobNws yog cov zaub mov noj qab haus huv uas muaj vitamin C, vitamin K, fiber ntau thiab potassium. Nws muaj ntau yam bioactive as-ham xav los tiv thaiv qog noj ntshav. Nws muaj protein ntau piv rau feem ntau lwm cov zaub.

Cov ntsiab lus ntawm broccoli: 20% ntawm cov zaub muaj protein ntau. 1 khob (96 grams) ntawm tws broccoli muaj 31 calories thiab 3 grams protein.

• Liab nqaij

Cov nqaij liab muaj protein ntau. Nws muaj hlau, vitamin B12 thiab ntau lwm cov as-ham.

Protein ntsiab lus ntawm nqaij liab: Nws muaj 53% protein. 85 grams ntawm cov nqaij liab muaj 184 calories thiab 22 grams protein.

• Tuna

Txawm hais tias nws yog ntses oily, nws muaj calories tsawg. Tias yog vim li cas feem ntau ntawm nws cov nqaij yog protein. Tuna muaj ntau yam khoom noj muaj txiaj ntsig xws li omega 3 fatty acids.

Protein cov ntsiab lus ntawm tuna: 94% ntawm cov kaus poom tuna hauv dej yog cov protein. 154 grams ntawm tuna muaj 179 calories thiab 39 grams protein.

• Quinoa

QuinoaNws yog ib qho ntawm cov nplej hu ua superfood. Nws yog nplua nuj nyob rau hauv ntau cov vitamins, minerals, antioxidants thiab fiber.

Protein ntsiab lus ntawm quinoa: Nws muaj 15% protein. 1 khob (185 grams) ntawm quinoa siav muab 222 calories thiab 8 grams protein.

• Lentil

Lentil Nws muaj fiber ntau, magnesium, potassium, hlau, folic acid, tooj liab, manganese thiab ntau yam khoom noj. Nws yog ib qho ntawm qhov zoo tshaj plaws ntawm cov nroj tsuag-raws li cov protein. Nws yog qhov zoo tshaj plaws ntawm cov protein rau cov neeg tsis noj nqaij.

Protein ntsiab lus ntawm lentils: 27% ntawm nws cov calories muaj protein ntau. 1 khob (198 grams) ntawm boiled lentils yog 230 calories thiab muaj 18 grams protein.

• raum taum

Raum taumNws yog nplua nuj nyob rau hauv vitamin B1, uas txhim kho kev nco. Nws kuj muaj molybdenum, uas detoxifies lub cev.

Protein ntsiab lus ntawm lub raum taum: 1 tablespoon ntawm raum taum muaj 1 gram ntawm cov protein thiab yog 14 calories.

• Taub dag noob

Taub dag noob, Nws muab cov txiaj ntsig zoo kawg nkaus ntawm cov khoom noj xws li hlau, magnesium, zinc.

Cov ntsiab lus ntawm cov protein: 14% muaj protein ntau. 28 grams ntawm taub dag noob yog 125 calories thiab 5 grams protein.

• chia noob

Nws yog nplua nuj nyob rau hauv fiber ntau thiab omega 3 fatty acids thiab muab ntau yam txiaj ntsig. chia noob muab zog.

Cov ntsiab lus ntawm cov protein: 30 grams ntawm chia noob muaj 4.4 grams protein thiab 137 calories.

• Qaib mis

Qaib ntxhw lub mis zoo ib yam li nqaij qaib mis hauv qee yam. Nws muaj feem ntau ntawm cov protein, me me ntawm cov rog thiab calories.

Protein ntsiab lus ntawm qaib ntxhw mis: Nws muaj 70% protein. 85 grams qaib qaib mis yog 146 calories thiab muaj 24 grams protein.

• txhua yam ntses

Ntses yog nplua nuj nyob rau hauv cov as-ham tseem ceeb xws li omega 3 fatty acids, uas yog qhov tseem ceeb rau lub plawv mob.

Cov ntsiab lus ntawm cov protein: Nws txawv ntawm ntses mus rau ntses. Piv txwv li; Salmon muaj 46% protein. 85 grams yog 175 calories thiab muaj 19 grams protein.

• Cw

Cw Nws yog hom nqaij nruab deg. Nws muaj calories tsawg thiab muaj cov khoom noj muaj txiaj ntsig xws li selenium thiab vitamin B12. Zoo li ntses, cws yog nplua nuj nyob rau hauv omega 3 fatty acids.

Protein ntsiab lus ntawm cws: Nws muaj 90% protein. 85 grams cws muaj 84 calories thiab 18 grams protein.

• Zaub pob qe

Zaub pob qeNws yog zaub uas muaj cov ntsiab lus protein ntau, zoo li broccoli. Nws muaj fiber ntau, vitamin C thiab lwm yam khoom noj tseem ceeb.

Protein ntsiab lus ntawm Brussels sprouts: 17% muaj protein ntau. 78 grams ntawm Brussels sprouts yog 28 calories thiab 2 grams protein.

• taum mog

taum mog Nws yog nplua nuj nyob rau hauv ntau cov as-ham, xws li hlau, tooj liab, zinc, calcium, manganese thiab vitamin K. Cov fiber ntau hauv zaub muaj txiaj ntsig zoo rau kev noj qab haus huv ntawm plab hnyuv.

Protein ntsiab lus ntawm peas: 1 khob ntawm peas muab 9 grams protein thiab yog 134 calories.

• zaub paj

zaub pajIb qho tseem ceeb ntawm cov khoom noj uas muaj choline yog choline. Cov khoom noj no txhim kho kev nco thiab kev kawm, txhim kho kev pw tsaug zog thiab pab cov leeg nqaij. 

Protein ntsiab lus ntawm cauliflower: 1 zaub qhwv loj muab 16.6 grams protein thiab yog 210 calories.

• Txiv laum huab xeeb

Txiv laum huab xeeb Nws yog nplua nuj nyob rau hauv protein, fiber thiab magnesium.

Cov ntsiab lus ntawm cov protein: 16% muaj protein ntau. 28 grams ntawm txiv laum huab xeeb yog 159 calories thiab 7 grams protein.

• apricots

apricotsNws yog nplua nuj nyob rau hauv hlau, nrog rau cov poov tshuaj thiab fiber. 

Cov ntsiab lus ntawm cov protein: 1 apricot muab 0.5 grams ntawm cov protein thiab yog 17 calories.

• mandarin

mandarinNws yog loaded nrog flavonoids, tebchaw nrog anticancer zog. Cov folate hauv cov txiv hmab txiv ntoo tswj kev noj qab haus huv ntawm lub cev hlwb. Tsis tas li ntawd, potassium nyob rau hauv cov txiv hmab txiv ntoo tiv thaiv osteoporosis.

Protein ntsiab lus ntawm mandarin: 1 tangerine loj muab 1 gram ntawm cov protein thiab yog 64 calories.

• txiv tsawb

tsawbNws yog ib qho zoo heev ntawm cov poov tshuaj. Nws relaxes cov phab ntsa ntawm cov hlab ntsha thiab txo cov ntshav siab. Txiv tsawb, uas muaj fiber ntau, tiv thaiv kab mob plawv thiab ntshav qab zib. Nws tseem yog nplua nuj nyob rau hauv amino acids.

Protein ntsiab lus ntawm bananas: 1 txiv tsawb loj muab 1.5 grams ntawm cov protein thiab yog 121 calories.

• avocado

avocadoNws yog nplua nuj nyob rau hauv folate, uas yog ib qho tseem ceeb cov as-ham thaum cev xeeb tub. Nws txo qhov kev pheej hmoo ntawm nchuav menyuam. Kev noj avocado kuj txhim kho lub plawv mob.

Protein ntsiab lus ntawm avocado: 1 avocado muab 4 grams ntawm cov protein thiab yog 322 calories.

Yuav ua li cas yog tias peb tsis tau txais cov protein txaus?

Yog tias tsis noj cov protein txaus, qhov kev pheej hmoo ntawm cov protein tsis txaus tshwm sim dhau sijhawm. Cov leeg pib yaj thiab cov metabolism raug cuam tshuam. ib qho cim qhia tias tsis tau txais cov protein txaus tsis muaj protein ntauCov tsos mob yog raws li nram no;

• muaj kev ntxhov siab thiab chim siab ntau zaus: Protein muaj cov amino acids, uas yog lub tsev blocks rau neurotransmitters. Lawv tswj kev xav. Nyob rau hauv cov ntaub ntawv ntawm tsis muaj protein ntau, kev ntxhov siab thiab chim siab yog pom.
• Insomnia: Hauv qhov tsis muaj protein ntau, serotonin ntau lawm qeeb, uas ua rau muaj teeb meem pw tsaug zog.
• Cov roj (cholesterol) siab: Vim tsis muaj protein ntau nyob rau hauv lub cev, o thiab cholesterol nce.
• Tsis muaj kev saib xyuas: Tsis muaj protein ntau txhais tau tias tsis txaus cov amino acids. Qhov no txhais tau tias txo qis neurotransmitters. Hauv qhov no, teeb meem tsis txaus ntseeg thiab tsom ntsoov tshwm sim.
• menstrual voj voog irregularity: Qhov no tshwm sim los ntawm tus mob hu ua polycystic ovary syndrome (PCOS). Nyob rau hauv ib txoj kev, nws muaj feem xyuam rau qhov tsis muaj protein ntau.
• Kev raug mob tsis tu ncua thiab kho qhov txhab qeebProtein yog ib qho khoom noj uas tsim lub cev. Nws tsis muaj peev xwm slows txoj kev kho.

Tsiaj thiab tsob nroj Proteins yog dab tsi?

Kwv yees li 20% ntawm tib neeg lub cev yog tsim los ntawm cov protein. Peb lub cev protein Peb yuav tsum tau txaus los ntawm cov khoom noj uas muaj protein ntau uas peb noj txhua hnub. Tsiaj txhu thiab zaub proteins yog cov khoom noj tseem ceeb tshaj plaws uas peb tuaj yeem tau txais los ntawm cov khoom noj. Ib qho ntawm qhov sib txawv ntawm cov zaub protein thiab tsiaj protein yog lawv cov ntsiab lus amino acid. 

Cov tsiaj muaj protein ntau muaj xws li:

• Pisces
• qe
• Cov khoom noj mis nyuj xws li cheese, mis nyuj, thiab whey
• nqaij liab
• Cov nqaij dawb xws li nqaij qaib, qaib ntxhw, thiab quail

Feem ntau cov khoom noj cog tsis muaj tsawg kawg yog ib qho ntawm cov amino acids tseem ceeb. Tab sis quinoa noj ve thoob ham Qee cov zaub mov cog xws li phytonutrients yog cov khoom muaj protein ntau.

Protein los ntawm cov nroj tsuag muaj xws li:

• cereals
• Lentil
• Ceev
• mem tes
• Qee cov txiv hmab txiv ntoo, xws li avocados
• Soy
• Hemp
• mov
• taum mog

Qhov txawv ntawm zaub thiab tsiaj protein

Feem ntau, tsiaj proteins raug suav hais tias yog cov protein ua tiav. Vim nws muaj tag nrho cuaj qhov tseem ceeb amino acids. Txawm hais tias qee cov nroj tsuag cov proteins kuj tseem ua tiav qhov chaw ntawm cov protein, lwm cov zaub mov cog tsis muaj tsawg kawg yog ib qho ntawm cov amino acids tseem ceeb. Yog li ntawd, lawv yog cov khoom tsis tiav ntawm cov protein. Peb tuaj yeem faib qhov txawv ntawm cov nroj tsuag thiab tsiaj protein raws li hauv qab no:

Amino acid profile

• Protein tawg mus rau hauv cov amino acids. Proteins thiab amino acids yog siv rau yuav luag txhua txheej txheem metabolic hauv lub cev.
• Cov amino acid profile ntawm tsiaj thiab zaub proteins txawv. 
• Tsiaj cov proteins muab tag nrho cov amino acids peb xav tau, thaum cog cov proteins tsawg hauv qee cov amino acids. piv txwv methionine, tryptophan, lysine thiab muaj cov amino acids tsawg heev xws li isoleucine.

Amino acid sib npaug

• Muaj txog 20 amino acids nyob rau hauv peb lub cev uas yog cais raws li qhov tseem ceeb thiab tsis tseem ceeb. Qee qhov yog tsim los ntawm lub cev, thaum lwm tus yuav tsum tau los ntawm cov khoom noj.
• Cov tsiaj proteins yog cov khoom noj muaj protein ntau vim lawv muaj tag nrho cov amino acids uas tsim nyog rau peb lub cev ua haujlwm zoo.
• Cov zaub mov muaj protein ntau yog suav tias yog qhov tsis txaus vim tias lawv tsis muaj ib lossis ntau qhov tseem ceeb amino acids uas peb lub cev xav tau.

Cov ntsiab lus zaub mov

Cov tsiaj muaj protein ntau feem ntau muaj cov khoom noj khoom haus uas tsis muaj nyob hauv cov nroj tsuag cov protein. Tsiaj cov proteins yog piv rau cov nroj tsuag cov protein nyob rau hauv cov nqe lus ntawm cov as-ham hauv qab no: richer tshaj:

• Vitamin B12
• Vitamin D
• DHA
• zinc

Yog li, peb yuav tsum noj cov zaub protein lossis tsiaj protein?

Muaj qee cov nroj tsuag sib txuas hauv cov khoom noj uas tsis muaj nyob hauv cov khoom noj tsiaj. Rau kev noj zaub mov kom zoo, ob qho tib si protein yuav tsum tau noj kom zoo.

Cov txiaj ntsig ntawm zaub proteins

Qee qhov txiaj ntsig ntawm txoj kev noj zaub mov nrog cov nroj tsuag, uas yog hu ua kev noj zaub mov tsis zoo, tau txiav txim siab los ntawm kev tshawb fawb.

• Tshuaj ntsuab pab kom poob phaus.
• Nws tswj cov ntshav siab.
• Nws txo cov roj cholesterol.
• Nws txo qhov kev pheej hmoo ntawm kev tuag los ntawm mob qog noj ntshav thiab mob plawv.
• Nws txo qhov kev pheej hmoo ntawm kev tsim ntshav qab zib los ntawm kev tswj cov ntshav qab zib.

Cov txiaj ntsig ntawm tsiaj protein

Txawm hais tias tsiaj proteins feem ntau suav hais tias tsis noj qab haus huv piv rau cov proteins cog, lawv tau txais txiaj ntsig ntev npaum li lawv tau noj hauv qhov nruab nrab.

• Nws txo qhov kev pheej hmoo ntawm kab mob plawv.
• Cov neeg uas noj ntses tsis tu ncua muaj kev pheej hmoo tsawg ntawm plawv nres, mob stroke thiab tuag los ntawm kab mob plawv. 
• Noj qe pab kom poob phaus los ntawm kev muab satiety. 
• Nws pab tsim cov nqaij ntshiv. Yog li, nws txo cov leeg nqaij uas tshwm sim nrog lub hnub nyoog.

Ua kom tiav; 

Protein yog lub npe muab rau cov organic tebchaw tsim los ntawm cov amino acids txuas ua ke hauv cov saw hlau. 20 cov amino acids sib txawv yuav tsum muaj rau cov protein uas muaj ntau pua cov amino acids txuas ua ke hauv cov saw ntev.

Txhua hnub cov protein xav tau sib txawv ntawm ib tus neeg rau ib tus neeg. Qhov nruab nrab, ib tug neeg yuav tsum tau 0.8 grams protein ib kilogram ntawm lub cev qhov hnyav. Qhov kev xav tau ntawm cov protein txhua hnub ntawm cov poj niam cev xeeb tub thiab cov neeg ncaws pob yog ntau dua li tus nqi no.

Cov khoom noj uas muaj protein ntau muaj xws li nqaij qaib mis, nqaij liab, qaib ntxhw, ntses thiab nqaij nruab deg, mis nyuj, yogurt, cheese, peas, broccoli, chia noob, flax noob, lentils, taub dag noob, walnuts, oats, barley, thiab quinoa.

Cov ntaub ntawv: 1, 2, 3, 4, 5