Cov zaub proteins pab tau dab tsi thiab qhov twg yog lawv feem ntau ntawm tag nrho cov

2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58

Protein tuaj yeem tau txais tsis yog los ntawm cov nqaij thiab cov khoom noj siv mis, tab sis kuj los ntawm cov nroj tsuag. Nws yuav pab koj poob phaus thiab daws teeb meem kev noj qab haus huv.

Vim li cas koj xav tau cov protein txhua

20 amino acids yog qhov tseem ceeb rau tib neeg lub cev: lawv koom nrog hauv cov txheej txheem ntawm tes faib. 12 ntawm lawv yog tsim los ntawm ib tug neeg laus lub cev ntawm nws tus kheej, qhov seem yim yuav tsum tau muab mov. Cov ntsiab lus tseem ceeb no muaj nyob hauv cov protein, uas muaj ntau tshaj plaws hauv cov khoom tsiaj.

Peb cov leeg yog tsim los ntawm cov protein. Proteins muab kev tsim tawm ntawm kev tiv thaiv kab mob, kev sib kis ntawm cov hlab ntsha impulses, kev loj hlob, kev loj hlob thiab kho cov hlwb. Txhua yam txog PROTEIN. Lawv kuj txaus siab rau kev tshaib kev nqhis. Feem ntau, koj tsis tuaj yeem ua yam tsis muaj lawv.

Qhov nruab nrab, txhua tus poj niam xav tau txhua hnub Koj xav tau protein ntau npaum li cas txhua hnub? los ntawm 46 g ntawm cov protein, thiab rau ib tug txiv neej - los ntawm 56 g, nyob ntawm qhov hnyav.

Dab tsi yog tshwj xeeb txog cov nroj tsuag proteins

Nroj tsuag kuj muaj cov proteins, tab sis nyob rau hauv ntau me me dua cov nqaij thiab cov khoom siv mis nyuj. Txawm li cas los xij, cov proteins cog muaj tib yam tseem ceeb ntawm cov amino acids, uas txhais tau hais tias lawv tuaj yeem ua tiav ib nrab lossis ua tiav cov kev xav tau ntawm lub cev Protein Structure thiab Function.

Nyob rau tib lub sijhawm, cov nroj tsuag muaj roj tsawg dua cov nqaij, thiab tsis muaj cov roj (cholesterol) tag nrho, yog li nrog lawv cov kev pab koj tuaj yeem tau txais cov protein tseem ceeb yam tsis muaj qhov hnyav ntxiv.

Yog vim li cas hloov mus rau cov nroj tsuag raws li cov proteins

kom poob phaus

Feem ntau cov neeg uas xav kom poob phaus tsis kam los ntawm cov tsiaj proteins. Cov zaub mov cog yog tsawg-calorie thiab fatty, yog li ntau hloov mus rau nws.

Tab sis yog tias koj noj zaub tsuas yog ib lub sijhawm ntev, qhov tsis txaus ntawm cov protein yuav tshwm sim, uas txhais tau hais tias koj txoj kev noj qab haus huv yuav tsis zoo. Yog li ntawd, kev siv cov nroj tsuag proteins yog tus yuam sij rau kev poob phaus yam tsis muaj teeb meem rau kev noj qab haus huv.

Yog vim li cas ethical

Coob leej dhau los ua neeg tsis noj nqaij lossis vegans vim lawv tu siab rau tsiaj. Tib neeg lub cev tuaj yeem ua yam tsis muaj nqaij lossis tsis muaj tsiaj txhu, tab sis tsis muaj proteins. Yog li ntawd, cov neeg uas xaiv rau cov khoom noj uas cog qoob loo tau txais lawv los ntawm lwm qhov chaw.

Ua neej nyob noj qab nyob zoo

Qee tus raug yuam kom hloov mus rau kev noj zaub mov zoo rau kev kho mob. Piv txwv li, vim muaj cov roj (cholesterol) siab, uas tuaj yeem ua rau cov ntshav txhaws thiab lub plawv nres HDL (zoo), LDL (tsis zoo) Cov roj (cholesterol) thiab triglycerides. Cov roj (cholesterol) muaj nyob hauv cov khoom noj tsiaj nkaus xwb, yog li cov nroj tsuag cov proteins muaj kev nyab xeeb dua rau cov neeg muaj kab mob plawv.

Tab sis nws yog qhov zoo dua los tiv thaiv cov teeb meem zoo li no. Yog li ntawd, noj ntau cov nroj tsuag cov proteins thiab cov tsiaj tsawg yog qhov zoo rau cov neeg noj qab haus huv. Qhov no txo cov neeg tsis noj nqaij noj 'kev pheej hmoo ntawm teeb meem plawv, ntshav siab, ntshav qab zib thiab rog.

Qhov twg kom tau zaub protein

Soy

Soy yog tus thawj coj tsis sib haum xeeb ntawm cov nroj tsuag. 100 g ntawm nws cov noob yog 36 g ntawm cov protein. Yog li ntawd, cov khoom soy tau muaj nuj nqis heev nyob rau hauv cov teb chaws ntawm Far East, qhov twg cov nqaij ua liaj ua teb yog ib txwm tsis tsim.

Soy-hlub teb chaws tau raug pov thawj tias muaj mob qog noj ntshav tsawg dua, kab mob plawv thiab osteoporosis Protein - Qhov Zoo Tshaj Plaws? …

Soybeans tuaj rau peb daim hlau feem ntau hauv daim ntawv ua tiav: raws li cov nqaij soy, mis nyuj thiab tofu cheese.

Lwm yam legumes

Me ntsis protein - 21 g ib 100 g ntawm qhov hnyav - muaj nyob rau hauv taum. Tau kawg, nws yuav muaj txiaj ntsig ntau dua yog tias koj yuav nws qhuav, thiab tom qab ntawd tsau thiab ua noj koj tus kheej, tab sis cov zaub mov hauv kaus poom kuj tsim nyog. Lentils khav tsuas yog 9 g ntawm protein ib 100 g ntawm qhov hnyav, ntsuab peas - 5 g.

Tab sis cov txiv laum huab xeeb ua ntej lawv tag nrho: 100 g ntawm cov txiv hmab txiv ntoo ntawm no legume nroj tsuag muaj 26 g ntawm protein. Tab sis kuj tseem muaj roj ntau (49 g), yog li koj yuav tsum tsis txhob lean ntawm cov "txiv ntseej".

Tsis ntev los no, chickpeas, los yog chickpeas, los ntawm cov hummus tau npaj, tau ua nrov nyob rau hauv Russia. Rau cov neeg uas nrhiav kom poob phaus, nws yog ib tug tiag tiag nrhiav: 100 g ntawm chickpeas yog 19 g ntawm protein thiab tsuas yog 6 g ntawm rog.

Txiv ntseej

Cov txiv ntseej tsis qis dua rau legumes hauv cov ntsiab lus ntawm cov ntsiab lus protein. Piv txwv li, 100 g ntawm almonds yog 21 g ntawm protein, thiab 100 g ntawm pistachios - 20 g. Cashews (18 g), walnuts thiab hazelnuts (15 g txhua) muaj me ntsis ntawm cov tshuaj no. Tab sis nws tsim nyog nco ntsoov tias cov txiv ntoo muaj roj ntau.

Cereals

Lwm qhov tseem ceeb ntawm cov nroj tsuag muaj protein ntau yog cereals. 100 g ntawm oatmeal, piv txwv li, muaj 17 g ntawm cov protein, hauv cov nplej - 14 g, pob kws - 9 g, mov - 2,7 g.

Zaub thiab txiv hmab txiv ntoo

Zaub thiab txiv hmab txiv ntoo yeej tsis yog qhov zoo tshaj plaws ntawm cov protein. Tab sis txawm nyob rau hauv lawv muaj champions. Piv txwv li, spinach (2.9 g protein ib 100 g), broccoli (2.8 g), asparagus (2.2 g), avocado (2 g), txiv tsawb (1.1 g), thiab cherries (1 g).