7 khoom noj rau cov leeg nqaij

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

Cov zaub mov muaj protein ntau, uas yuav luag tag nrho nqus los ntawm lub cev.

Yuav ua li cas cov zaub mov raug ntsuas raws li cov protein digestibility

Kev noj zaub mov protein yog qhov tseem ceeb rau cov leeg nqaij. Qhov tseem ceeb amino acids los ntawm cov zaub mov yog lub tsev thaiv rau cov leeg nqaij tshiab, yog li tsis muaj cov protein txaus, koj yuav tsis ua tiav cov leeg nqaij.

Txawm li cas los xij, ntxiv rau cov protein ntau hauv cov khoom noj, nws tseem tsim nyog xav txog nws cov khoom noj muaj txiaj ntsig thiab digestibility. Tam sim no, cov protein digestibility kho cov amino acid qhab nia (PDCAAS), los yog protein digestibility coefficient, yog siv los ntsuam xyuas cov protein digestibility.

PDCAAS qhia li cas cov amino acid muaj pes tsawg leeg ntawm cov khoom raws li tib neeg xav tau. Qhov siab tshaj plaws ntawm qhov ntsuas no yog 1, 0. Cov khoom siv nrog qhov sib piv no yog qhov zoo tshaj plaws absorbed thiab yog tag nrho cov protein.

Cov ntaub ntawv PDCAAS rau cov zaub mov hauv qab no yog muab los ntawm Emerging Evidence for the Importance of Dietary Protein Source on Glucoregulatory Markers and Type 2 Diabetes: Different Effects of Mis, Nqaij, Ntses, Qe, thiab Nroj Tsuag Protein Foods los ntawm Kevin B. Comerford, tus kws tshaj lij. ntawm California Dairy Research Foundation.

Nco ntsoov tias kev noj zaub mov zoo yam tsis muaj kev tawm dag zog yuav tsis ua rau cov leeg nqaij.

Qhov zoo tshaj plaws cov khoom tsim cov leeg nqaij

1. Mis

Calories ib 100 g ntawm cov khoom: 60.

Cov ntsiab lus ntawm cov protein ib 100 g ntawm cov khoom: 3.2 g.

PIB: 1,0.

Hauv kev tshawb fawb tshawb fawb Protein lub sij hawm thiab nws cov teebmeem ntawm cov leeg nqaij hypertrophy thiab lub zog ntawm cov tib neeg koom nrog kev cob qhia hnyav Matthew Stark los ntawm University of Northern Illinois tau hais tias cov mis nyuj yuav luag tag nrho los ntawm lub cev, ua rau cov protein synthesis thiab kho cov ntaub so ntswg, thiab muab tag nrho. tseem ceeb amino acids.

Mis tshuaj xyuas: qhov kev ua si tshiab haus? Ib xyoo 2008 Kev Tshawb Fawb Txog Kev Tshawb Fawb tau pom tias cov mis nyuj ua kom cov leeg nqaij protein ntau ntxiv. Kev noj cov mis nyuj tom qab ua ke nrog kev cob qhia lub zog rau 12 lub lis piam ua rau cov leeg nqaij hypertrophy thiab lean nqaij pob txha.

Lub 2006 Mis Ingestion Stimulates Net Muscle Protein Synthesis Tom Qab Kev Tshawb Fawb Kev Tshawb Fawb pom tias tag nrho cov mis nyuj muab 2.8 npaug ntau dua threonine (ib qho tseem ceeb amino acid uas pab tsim cov leeg nqaij protein) dua li cov mis nyuj thiab 80% ntau phenylalanine (ntau dua ib qho tseem ceeb amino acid uas yog ib feem. cov proteins ntawm lub cev).

2. Khawv koob

Calories ib 100 g ntawm cov khoom: los ntawm 71 mus rau 159, nyob ntawm seb cov roj cov ntsiab lus.

Protein ntsiab lus ib 100 g ntawm cov khoom: 16,7 g.

PIB: 1,0.

Tsev cheese yog 70% casein, qeeb-digesting complex protein. Qhov no txhais tau hais tias theem ntawm cov amino acids hauv cov ntshav nce qeeb thiab tseem nce siab rau 6-8 teev. Yog li ntawd, tsev cheese feem ntau qhia kom noj ua ntej so ntev ntawm pluas noj, piv txwv li thaum hmo ntuj. Qhov no tso cai rau koj tswj anabolism kom txog thaum koj noj mov tom ntej.

Tsis tas li ntawd, curd muaj ntau cov calcium, uas yuav tsum tau los ntawm Clayton's Health Facts: Calcium rau cov leeg nqaij thiab ua lub luag haujlwm tseem ceeb hauv kev thauj cov amino acids thiab creatine.

3 vaj

Calories ib 100 g ntawm cov khoom: 74.

Protein ntsiab lus ib 100 g ntawm cov khoom: 12 g.

PIB: 1,0.

Raws li Qe thiab Qe-Derived Foods: Cov teebmeem rau tib neeg noj qab haus huv thiab siv raws li cov khoom noj uas muaj nuj nqi kawm los ntawm Jose M. Miranda, 15 grams ntawm qe dawb protein muaj 1,300 mg ntawm leucine. Ib qho kev sim tsis ntev los no, Cov teebmeem ntawm cov qe dawb protein ntxiv rau cov leeg nqaij thiab cov ntshav dawb amino acid ntau ntxiv, qhia tau tias leucine elicits cov lus teb anabolic ntau tshaj plaws hauv cov leeg pob txha hauv cov menyuam yaus, yog li cov qe protein yuav muaj kev cuam tshuam loj rau cov leeg nqaij.

Nws yog leucine uas txhawb cov synthesis ntawm cov leeg pob txha, tsis hais txog lwm cov amino acids. Tsis tas li ntawd, leucine txo qis leucine ntau npaum li cas txhim kho cov leeg nqaij anabolic tab sis tsis yog net protein anabolism hauv cov txiv neej hluas thiab cov poj niam tus nqi ntawm cov leeg nqaij protein.

Thiab qe qe muaj 3.44 milligrams zinc ib 100 grams ntawm cov khoom. Zinc kuj muaj txiaj ntsig zoo rau cov leeg nqaij. Txoj kev tshawb fawb 2016 Lub Luag Haujlwm ntawm Zinc hauv Kev Loj Hlob thiab Cell Proliferation tau pom tias zinc yuav tsum muaj rau kev tsim cov tshuaj insulin zoo li kev loj hlob, uas ua rau cov leeg nqaij.

Nutritionists feem ntau qhia kom noj tsis pub ntau tshaj plaub lub qe hauv ib lub lis piam vim tias cov roj (cholesterol) siab (200-300 mg) hauv cov qe. Txawm li cas los xij, txawm tias muaj ntau txoj kev tshawb fawb, tseem tsis tau muaj kev pom zoo txog kev phom sij ntawm cov qe rau lub plawv noj qab haus huv.

José Miranda tsab xov xwm qhia tias tsuas yog 30% ntawm lub ntiaj teb cov pej xeem yog hypersensitive rau noj cov roj cholesterol, thiab cov seem 70% yog hyposensitive. Cov qub twb muaj cov roj cholesterol siab thiab tej zaum yuav raug mob los ntawm kev noj cov qe ntau, thaum lub sijhawm tom kawg yuav muaj txiaj ntsig zoo dua li kev puas tsuaj. Raws li Miranda taw qhia, cov txheej txheem kev noj haus niaj hnub no tsuas yog tso cai rau ib lub qe ib hnub xwb.

4. Nqaij nyuj

Calories ib 100 g ntawm cov khoom: 158.

Protein ntsiab lus ib 100 g ntawm cov khoom: 25 g nyob rau hauv boiled nqaij nyuj.

PIB: 0.92.

Nqaij nyuj muaj protein ntau zoo, uas muaj tag nrho cov tseem ceeb amino acids nyob rau hauv tib proportions li tib neeg cov leeg.

Ib txoj kev tshawb fawb 2014 tau ua pov thawj Protein Supplementation with Low Fat Meat after Resistance Training: Effects on Body Composition and Strength is effective in gaining fat-free mass from beef. Txoj kev tshawb no koom nrog 26 cov tub ntxhais hluas noj qab haus huv. Thawj pab pawg tom qab kev cob qhia noj 135 grams ntawm cov nqaij nyug kaus poom nrog 20 grams protein thiab 1.7 grams roj ib 100 grams ntawm cov khoom. Qhov thib ob, pawg tswj hwm tau kawm yam tsis muaj kev noj zaub mov ntxiv. Tom qab yim lub lis piam hauv thawj pab pawg, qhov hnyav tsis muaj rog tau nce los ntawm 2.3 kilograms.

Txoj kev tshawb no 2011 Cov lus teb anabolic rau kev tawm dag zog thiab kev noj zaub mov muaj protein ntau tsis ploj zuj zus los ntawm lub hnub nyoog tau lees paub tias kev tawm dag zog ua ke nrog 240 grams nqaij nyuj nce nqaij protein synthesis rau ob leeg hluas (29 ± 3 xyoos) thiab cov laus dua (67 ± 2). xyoo) cov neeg koom.

Txoj kev tshawb no xyoo 2015, Cov teebmeem ntawm nqaij nyug protein cais thiab whey protein cais ntxiv rau cov nqaij ntshiv thiab lub zog nyob rau hauv cov neeg uas tsis muaj kev cob qhia - ob qhov muag tsis pom kev, kev tswj cov placebo, qhia tias nqaij nyug protein yog zoo rau cov leeg nqaij li whey protein. Tom qab yim lub lis piam ntawm kev cob qhia thiab noj cov protein, cov neeg koom nrog noj cov nqaij nyug protein tau txais 5.7% rog-dawb loj, poob 10% rog, thiab nce lawv cov ib-rep max ntawm lub rooj zaum xovxwm thiab deadlifts piv rau cov pab pawg neeg tsis siv cov khoom noj protein.

5. Qaib mis

Calories ib 100 g ntawm cov khoom: txog 165.

Protein ntsiab lus ib 100 g ntawm cov khoom: 31 g nyob rau hauv boiled mis nyuj.

PIB: 0.92.

Cov teebmeem ntawm nqaij nyug, nqaij qaib, lossis Whey Protein Post-Workout ntawm Lub Cev Muaj Zog thiab Kev Ua Haujlwm ntawm Cov Nqaij Nqaij Nqaij Nqaij Nqaij Nqaij Nqaij Nqaij Nqaij Nqaij Nqaij Nqaij Nqaij Nqaij Nqaij Nqaij Nqaij Nqaij Nqaij Nqaij Nqaij Nqaij Nqaij Nqaij Nqaij Nqaij Nqaij Nqaij Nqaij Nqaij Nqaij Nqaij Nqaij Nqaij Nqaij Nqaij Nqaij Nqaij Nqaij Nqaij Nqaij Nqaij Nqaij Nqaij Nqaij Nqaij Nqaij Nqaij Nqaij Nqaij Nqaij Nqaij Nqaij Nqaij Nqaij Nqaij Nqaij Nqaij Nqaij Nqaij Nqaij Nqaij Nqaij Nqaij Nqaij Nqaij Nqaij Nqaij Nqaij Nqaij Nqaij Nqaij Cov neeg koom nrog hauv kev sim, noj cov protein los ntawm nqaij qaib, nce lawv qhov hnyav yam tsis muaj rog los ntawm qhov nruab nrab ntawm ob kilograms, thiab lawv ib-rep max nyob rau hauv deadlifts thiab lub rooj ntev zaum xovxwm nce.

Nqaij qaib mis yog khoom plig ntawm cov kws tsim lub cev rau nws cov protein ntau zoo thiab cov roj tsawg - tsuas yog 1.9 grams ib 100 grams ntawm cov khoom. Yog tias koj muaj cov roj (cholesterol) siab, nyiam lub mis tshaj lwm qhov ntawm cov nqaij qaib. Txoj kev tshawb no pom cov roj (cholesterol) hauv cov nqaij ntawm qee hom nqaij qaib thiab ntses raws li qhov hnyav thiab cov ntsiab lus lipid tag nrho uas 100 grams ntawm qaib mis muaj 53 milligrams roj cholesterol, thiab ncej puab muaj 82.9 milligrams.

6. Ntses (trout, salmon, cod)

Calories ib 100 g ntawm cov khoom: txog 100.

Protein ntsiab lus ib 100 g ntawm cov khoom: 18-22 g.

PIB: 0.78.

Ntxiv nrog rau cov npe teev, txog 20 grams ntawm cov protein uas zoo digestible muaj nyob rau hauv cov nqaij ntawm tuna, chum salmon, liab salmon, mackerel, thiab mackerel. Tsis tas li ntawd, cov ntses muaj calories tsawg thiab muaj cov rog tsis txaus noj qab haus huv.

Omega-3 unsaturated fatty acids, ntawm lwm cov txiaj ntsig kev noj qab haus huv, tseem ua kom cov leeg nqaij loj hlob. Ib txoj kev tshawb fawb 2011 ntawm Omega-3 polyunsaturated fatty acids txhawb cov leeg nqaij protein anabolic teb rau hyperaminoacidemia-hyperinsulinemia hauv cov txiv neej hluas thiab nruab nrab hnub nyoog laus thiab cov poj niam los ntawm Gordon I. Smith pom tias noj 4 grams ntawm cov tshuaj omega-3 acid ntxiv hauv ib hnub. rau yim lub lis piam ua kom cov lus teb anabolic rau cov amino acids thiab insulin rhiab heev. Tom qab noj cov tshuaj ntxiv, cov leeg nqaij protein ntau thiab cov leeg nqaij ntawm tes loj tuaj.

Cov ntses fatter, qhov muaj txiaj ntsig fatty acids nws muaj. Piv txwv li, mackerel muaj 2.6 grams ntawm omega-3 ib 100 grams ntawm cov khoom, salmon - 2.5 grams, thiab tuna thiab cod - tsuas yog 0.2 grams.

7. Chiv

Calories ib 100 g ntawm cov khoom: 364.

Protein ntsiab lus ib 100 g ntawm cov khoom: 19 g nyob rau hauv raw chickpeas, 8, 86 g nyob rau hauv boiled.

PIB: 0.78.

Chickpeas, los yog chickpeas, yog nrov nyob rau hauv Middle East, tab sis tam sim no lawv tuaj yeem pom nyob rau hauv yuav luag txhua lub khw loj.

Raws li Cov Khoom Noj Khoom Haus thiab Kev Noj Qab Haus Huv Cov txiaj ntsig ntawm Chickpeas thiab Hummus, plaub dia ntawm chickpea hummus muab 14 grams ntawm cov nroj tsuag cov protein, 25 grams fiber ntau, thiab ntau yam vitamins thiab minerals.

Chickpeas muaj cov complex ntawm cov amino acids tseem ceeb: leucine, isoleucine thiab valine, uas yog qhov tseem ceeb rau cov leeg nqaij; glycine, arginine thiab methionine, uas creatine yog synthesized. Nws kuj muaj 3.43 milligrams zinc ib 100 grams ntawm cov khoom.

Cov legume no yuav yog qhov zoo tshaj plaws hloov pauv tsiaj protein rau cov neeg tsis noj nqaij thiab ntau yam zaub mov rau cov neeg noj nqaij.