Muaj pes tsawg grams protein koj yuav tsum noj ib hnub kom noj qab haus huv?

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

Protein yog qhov tseem ceeb tsis yog rau kev tsim cov leeg xwb, tab sis kuj rau kev noj qab haus huv tag nrho. Tshawb nrhiav seb vim li cas cov protein tseem ceeb heev thiab pes tsawg grams koj yuav tsum suav nrog hauv koj cov zaub mov.

Protein yog tsim los ntawm cov amino acid molecules uas txuas rau ib leeg los ntawm peptide bonds. 20 amino acids koom nrog hauv cov protein synthesis hauv lub cev, yim ntawm lawv (rau cov neeg laus) yog irreplaceable. Qhov no txhais tau hais tias lub cev tsis tuaj yeem tsim cov amino acids, lawv tuaj nrog zaub mov xwb.

Proteins yog siv rau cov metabolism hauv cov hlwb, tsim cov enzymes, cov tshuaj hormones, lub cev tiv thaiv kab mob, thiab lwm yam sib txuas uas muab tag nrho cov haujlwm tseem ceeb ntawm lub cev.

Txawm tias cov zaub mov tsis muaj zog tshaj plaws suav nrog qee cov protein. Cov lus nug yog seb nws puas txaus rau kev noj qab haus huv, lub cev zoo thiab ua haujlwm zoo ntawm txhua lub cev thiab lub cev.

Cov txiaj ntsig kev noj qab haus huv ntawm cov protein

Yog tias kev noj qab haus huv zoo rau koj thiab koj xav ua kom haum, koj yuav tsum txhawj xeeb txog cov protein ntau hauv koj cov zaub mov. Nov yog qee qhov laj thawj los xyuas seb koj puas noj nws txaus.

1. Protein pab tswj qhov hnyav. Kev noj zaub mov muaj protein ntau yuav pab ua kom cov metabolism thiab txo kev tshaib kev nqhis. Ntau qhov kev tshawb fawb ib zaug paub txog kev noj zaub mov muaj protein ntau uas zoo tshaj plaws rau kev poob phaus. Nws nce cov metabolism thiab hlawv 80-100 calories ntau dua li cov khoom noj muaj protein tsawg. Tsis tas li ntawd, cov protein yuav txuag koj ntawm qhov hnyav tom qab noj mov tas.
2. Protein zoo rau cov pob txha noj qab haus huv. Kev tshawb fawb pom zoo tias cov protein los ntawm cov zaub mov pab khaws cov calcium hauv cov pob txha, uas muaj txiaj ntsig zoo rau cov pob txha muaj zog thiab kev noj qab haus huv.
3. Protein txo cov ntshav siab. Kev tshawb fawb tau pom tias cov protein, tshwj xeeb tshaj yog cov proteins hauv cov nroj tsuag, muaj txiaj ntsig zoo rau ntshav siab.

Protein pab ua kom koj zoo, thiab muaj txiaj ntsig zoo rau cov pob txha noj qab haus huv thiab ntshav siab. Nws kuj pab kho cov ntaub so ntswg puas thiab yog qhov tseem ceeb rau kev tsim cov leeg nqaij thiab lub zog nce.

Txawm li cas los xij, nws tsis yooj yim los hais meej npaum li cas cov protein koj yuav tsum tau noj kom thiaj li tau txais tag nrho cov txiaj ntsig no. Nws tag nrho yog nyob ntawm koj qhov hnyav, qib kev tawm dag zog lub cev thiab lub hom phiaj.

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

Cov lus pom zoo ntawm US National Institutes of Health rau kev noj cov protein rau cov neeg noj qab haus huv yog 0.8 grams ib kilogram ntawm lub cev hnyav.

Nyob rau hauv Russia, cov kev cai pom zoo tau pom zoo los ntawm Rospotrebnadzor nyob rau hauv "Metodological Recommendations 2.3.1.2432-08". Cov ntaub ntawv no tau hais tias qhov kev xav tau ntawm lub cev muaj protein ntau rau cov neeg laus yog 65 txog 117 grams ib hnub rau cov txiv neej thiab 58 mus rau 87 grams ib hnub rau cov poj niam.

Xav tias qhov nruab nrab qhov hnyav ntawm ib tug poj niam yog li ntawm 60 mus rau 70 kilograms, thiab cov txiv neej - los ntawm 70 mus rau 90 kilograms, ces nyob rau hauv Russia nws yog pom zoo kom haus protein ntau - txog 1, 2-1, 5 grams ib kilogram ntawm qhov hnyav.

Nyob rau tib lub sijhawm, kev tshawb fawb txawv teb chaws qhia cov neeg ncaws pob kom haus cov protein no - 1, 4-1, 8 grams rau cov neeg koom nrog kev cob qhia lub zog, thiab 1, 2-1, 4 grams rau kev ua kis las.

Nws tsis yog qhov xav tsis thoob tias cov qauv protein sib txawv hauv ntau lub tebchaws, tab sis ib qho txiaj ntsig thoob ntiaj teb tsis muaj nyob hauv tib lub tebchaws. Hauv Tebchaws Meskas xyoo 2015, muaj "", uas ntau tshaj 40 tus kws tshawb fawb tau tham txog cov teebmeem ntawm cov protein rau tib neeg noj qab haus huv.

Raws li tag nrho cov kev tshawb fawb tau nthuav tawm ntawm lub rooj sib tham, Nancy Rodriguez, tus kws qhia noj zaub mov thiab tus xibfwb ntawm University of Connecticut, tau xaus lus tias nws muaj kev nyab xeeb thiab muaj txiaj ntsig zoo rau ob npaug ntawm cov protein uas yuav tsum tau ua hauv US phau ntawv qhia kev noj haus. Qhov ntawd yog, ntawm qhov ua siab tshaj lawv tau txiav txim siab tias 1.6 grams protein ib kilogram ntawm lub cev qhov hnyav ib hnub yuav tsum raug suav hais tias yog tus qauv.

Siv qhov nruab nrab los txiav txim seb koj xav tau cov protein ntau npaum li cas.

Thauj khoom	Cov protein ntau ib hnub
Koj coj txoj kev ua neej nyob sedentary, tsis txhob nrhiav kom poob phaus lossis nce cov leeg nqaij, koj lub cev ua si tsis tseem ceeb	1,2 g rau 1 kg ntawm qhov hnyav
Koj txoj haujlwm yog cuam tshuam nrog kev ua haujlwm lub cev, koj mus rau hauv kev ua kis las 2-3 zaug hauv ib lub lis piam nrog qhov nruab nrab siv. Yeej, koj qhov kev tawm dag zog yog txhawm rau txhim kho kev ua siab ntev, tsis yog lub zog.	1, 4-1, 6 g rau 1 kg ntawm qhov hnyav
Koj tsis tu ncua ua kev cob qhia lub zog, xav kom muaj zog lossis cov leeg nqaij, npaj kom poob phaus yam tsis tau poob cov leeg nqaij	1,6-2,0 g ib 1 kg ntawm qhov hnyav

Tsuas yog tsis txhob hnov qab tias nrog kev nce ntxiv ntawm cov protein hauv cov zaub mov, koj yuav tsum txo qis cov rog thiab carbohydrates kom haum rau cov calories kom tsawg.