Protein yog cov lwg me me uas ua los ntawm cov amino acids thiab ua lub luag haujlwm tseem ceeb hauv kev loj hlob ntawm cov hlwb thiab cov nqaij, cov tshuaj hormones, thiab kev tsim kho thiab kho txhua yam hauv peb lub cev thiab cov ntaub so ntswg.

Cov amino acids no tau muab faib ua qhov tseem ceeb, cov uas peb yuav tsum tau noj hauv cov zaub mov: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan thiab valine. Thiab cov uas tsis tseem ceeb, cov uas tsim tawm los ntawm lub cev. Ob hom no yog qhov tseem ceeb rau kev ua haujlwm ntawm lub cev.

Nrog cov khoom noj ua ke kom raug, nws yog qhov ua tau kom ua tiav cov qib amino acids. Txawm hais tias tsis muaj noj nqaij, raws li nyob rau hauv cov ntaub ntawv ntawm vegetarians los yog vegans. Nws yog ib qho tseem ceeb kom tswj hwm kev tshuav nyiaj li cas kom tsis txhob cuam tshuam kev tiv thaiv, txo qis tiv thaiv lossis poob ntawm cov leeg.

Txhua hnub qhia seb muaj protein ntau npaum li cas

Qhov zoo tshaj plaws, kev noj yuav tsum nyob rau nruab nrab ntawm tag nrho cov zaub mov noj, kom cov protein nyob rau hauv lub hnub. Kev ua raws li txhua hnub pom zoo los ntawm RDA (Pom zoo rau kev noj haus muaj txiaj ntsig) yog 0.8g / kg ntawm lub cev hnyav. Los ntawm kev ua raws li kev noj zaub mov zoo, tus nqi no yuav zam txhua yam kev cuam tshuam los ntawm qhov tsis muaj peev xwm.

Qhov tseeb tseem ceeb yog tias lub cev tsis khaws cov khoom protein lossis amino acids uas tshaj. Hauv lwm lo lus, nws tsis tshua pom zoo kom dhau mus rau qhov kev noj haus vim tias cov zaub mov muaj protein ntau ua rau cov khoom muaj roj thiab raum ntau dhau.

Protein ntau yam

Tsiaj protein: siab roj ntsha muaj nuj nqis, tag nrho cov amino acids lub cev xav tau

  • Piv txwv li: nqaij nyuj, nqaij qaib, ntses, grilled salmon, cheese, qe, cov khoom noj siv mis.

Muaj protein ntau: qis tus nqi roj ntsha, qee cov amino acids tsis muaj

  • Piv txwv li: lentils, taum pauv, taum pauv, mov, taum paj, quinoa, thiab taum pauv.

Cov khoom noj muaj protein ntau

Soy (34g ntawm cov protein ib 100g)

Soy yog cov zaub protein uas tseem ceeb, tab sis intolerance rau nws yuav tsum tau muab rau hauv tus account. raws li feem ntau ntawm kev tsim khoom yog transgenic, feem ntau cov neeg tseem tsis siv los zom cov zaub mov no. Nws raug nquahu kom tsis txhob haus ntau dhau.

Cov cw (24g ntawm cov protein ib 100g)

Prawns muaj protein ntau, tab sis lawv yuav tsum tsis txhob noj txhua hnub vim tias lawv muaj cov roj cholesterol ntau dua li lwm cov kev xaiv, xws li qee cov ntses. Ntawm qhov tod tes, nws muaj omega 3 (rog zoo). Nws raug nquahu kom noj mus txog ob zaug ib lim tiam, nyiam ua noj.

Nqaij qaib (23g ntawm protein ib 100g)

Ua kom nws muaj zog dua qub, nws raug nquahu kom muab kev nyiam ua kom tsis muaj nqaij thiab tshwj xeeb tshaj yog rau hauv siab, kom tsis txhob noj cov rog ntau dhau. Txoj kev npaj zoo tshaj plaws yog ci lossis kwv. Ib qho taub yog kom nws haus nrog zaub nyoos.

Salmon (21,62 g ntawm protein ib 100 g)

Rau cov kiv cua ntawm cov kev tawm dag zog lub cev, xws li kev tawm dag zog, salmon tseem ceeb dua vim tias nws muab cov nqaij ntshiv kom sai ua tsaug rau qhov nyiaj ntawm omega 3 nws muaj. Tshaj tawm, noj ci lossis ci nqaij ntses salmon. Txog kev noj zaub mov zoo, tuaj yeem koom nrog nplej thiab zaub txhwb.

Almond (21,1g ntawm protein ib 100g)

Protein muaj tus cwj pwm tseem ceeb heev: nws ua rau koj txaus siab. Yog li thaum koj tuaj yeem tso cov protein ntau me me rau hauv koj cov khoom noj, nws yuav siv sij hawm kom koj tshaib plab. Tsib lossis rau chav haujlwm ntawm almonds ua ntej noj mov pab tua kev tshaib plab.

Cov nqaij liab (21g ntawm cov protein ib 100g)

Qhov uas muaj protein, nqaij liab kuj yog nplua nuj nyob hauv cov rog. Xum xaiv cov xim ntshiv thiab tsis xoom. Qhov tseeb, koj yuav tsum haus nws, ntawm qhov nruab nrab, peb zaug hauv ib lub lim tiam. Nqaij, feem ntau, yog cov khoom noj protein kuj yog lub luag haujlwm rau kev tsim cov collagen thiab keratin, yog li muab lub zog rau koj cov plaub hau, tiv thaiv nws los ntawm kev tawm thiab tawm mus.

Ntses (20g ntawm cov protein ib 100g)

Yog tias tsis muaj kev sib txuam, nws yog qhov zoo dua rau kev xaiv lub qhov cub, ua noj lossis ci. Kev noj ntses nrog nplai thiab fins, xws li herring, salmon, Guinea fowl, cod, thiab tuna, yog qhov kev xaiv zoo, vim cov nplai ua raws li ib txoj hauv kev cuam tshuam kev nqus tau cov co toxins.

Tofu (8,1 g ntawm protein ib 100 g)

Nws tuaj yeem muab ntxiv rau hauv cov khoom noj ib txwm noj, siav lossis stewed yam tsis muaj kev hloov nws cov khoom noj muaj txiaj ntsig. Tab sis nws raug nquahu kom xaiv ib qho kev pabcuam ntawm cov kua-taum-kua zaub mov kom txaus noj txhua hnub: ib khob kua taum los yog ib nrab khob taum (hom taumu) lossis 100g taum pauv (tsib diav).

Nyuj mis nyuj (8g ntawm protein nyob 100g)

Cov mis nyuj thiab nws cov keeb kwm, xws li cheeses thiab yogurts, pab txhawb cov zaub mov kom zoo vim lawv tau muaj peb ntu sib luag ntawm cov protein, carbohydrates thiab rog, uas ua rau cov zaub mov ua tiav. Kev xaiv cov mis nyuj thiab yogurt thiab hom cheese dawb yuav tsum yog qhov tseem ceeb vim tias lawv cov rog tsawg dua.

Qe (6g toj ib qhov)

Cov qe kuj yog nplua nuj nyob hauv cov vitamin B12, tsim nyog los txhawb kev txo qis ntawm cov rog thiab pab hauv kev tsim cov leeg, hauv choline (cov tshuaj zoo heev rau kev ua haujlwm ntawm lub hlwb kom zoo) thiab albumin. Xav kom noj nyob rau hauv nws daim ntawv ua noj, tshwj xeeb tshaj yog yolk, vim tias qhov no yuav zam teeb meem nrog tus kab mob Salmonella. Kev khiav tawm ntawm daim ntawv foos lossis nrog cov cheese ntau, yog li kom tsis txhob nce qib roj.

Protein thiab cov leeg nqaij

Cov neeg feem coob tau noj cov protein ntev nrog cov nqaij ntshiv loj - thiab cov koom nrog kom yog. Kev qoj ib ce raws li lub zog lawv ua rau cov protein zom ua kom cov nqaij ntshiv. Thiab kom cov leeg ua kom muaj zog, cov protein yuav tsum rov tsim dua. Leucine, yog ib hom amino acid, ua lub luag haujlwm tshwj xeeb hauv txoj kev no, ua rau muaj protein synthesis.

Qee tus kws tshaj lij txawm hais tias tsis txhob haus protein ntau tom qab kev tawm dag zog tuaj yeem ua rau tawg (ntawm cov protein) hauv cov leeg nqaij ntau dua li cov tshuaj tiv thaiv - qhov ntawd txhais tau tias yuav tsis muaj qhov nce ntawm cov nqaij ntshiv.

Protein thiab poob phaus

Cov protein ntau tau ua rau poob phaus. Tsawg-carb, cov zaub mov muaj protein ntau zoo li Paleo thiab Atkins cog lus tias yuav ua kom lub siab ntev ntev.

Feem ntau, tib neeg tsis tuaj yeem yuag vim lawv tshaib plab, thiab kev tshawb fawb qhia tias kev noj tshais muaj protein ntau yuav pab txo qhov kev xav noj txhua hnub.

Yuav ua li cas noj cov protein tsis noj nqaij

Cov khoom noj siv mis

Mis nyuj, cheese thiab kua mis nyeem qaub tsis yog tsuas yog muaj peev xwm heev tab sis lawv kuj yog cov phooj ywg zoo rau cov zaub mov. Txawm li cas los xij, sim cov skim versions thiab cheeses dawb - daj cheeses muaj ntau cov roj nyeem ntxiv.

Cov Qe

Ib lub qe qaib tuaj yeem muaj txog li 9 grams ntawm cov protein, nrog rau ntau yam khoom noj muaj txiaj ntsig zoo. Txawm li cas los xij, nws yog ib qho tseem ceeb kom paub txog tias nws tau npaj li cas. Nws yog qhov zoo kom tsis txhob kib qe nrog roj ntau dhau thiab ua tiav "ua tau zoo". Thaum cov npoo pib hlawv, nws yog ib qho cim ntawm cov rog ntau dhau.

Ntxiv thiab, saib xyuas lub qe tuaj yeem ua rau cov vitamin txaus. Lub qe zoo yuav tsum ua noj rau 3-4 feeb, tawm hauv lub npov me me ua kom muag muag.

Cereals

Cov nplej yog cov zaub mov muaj nplua nuj nyob hauv fiber ntau, uas txhim kho cov zom zaub mov thiab muab qhov kev xav ntawd puv nkaus. Koj puas paub tias mov thiab taum yog cov protein ua ke zoo? Peb kuj tuaj yeem hloov cov zaub mov nrog cov pob kws, taum pauv thiab lentils.

· Cov Ntawv Uas Muaj

Lawv tej zaum yuav tsis tau hloov kiag rau cov nqaij, tab sis lawv pab cov protein los ntawm lwm cov zaub mov zoo dua los ntawm koj lub plab. Ntxiv rau, ua kev nplua nuj nyob hauv cov dej thiab fiber, lawv pab txhawb kev zom.

NOJ