Rau kev ua kis las, nws yog ib qho tseem ceeb heev kom muaj protein ntau txaus hauv cov neeg ncaws pob noj. Nws yog ib qho tseem ceeb hauv lub tsev thaiv rau tag nrho lub cev, uas pab txhawb kev txhim kho kev ua kis las. Qee zaum, cov protein yog siv los ua ib qho ntawm cov zaub mov, tsis hais txog kev ua kis las. Kab lus no yuav qhia koj yuav ua li cas noj cov protein kom raug.
Protein muaj nuj nqi
Ntau tus neeg ceev faj txog cov protein ntau. Lawv tau hnov lossis txawm pom tias cov protein tsis zoo rau lub siab, ua rau mob taub hau thiab ua rau muaj kev noj qab haus huv, yog li nws yuav zoo li tsis txaus ntseeg rau qee tus, tab sis txhua tus neeg noj cov protein hauv nws lub neej. Tsis muaj qhov sib txawv ntawm hnub nyoog, qhov hnyav lossis kev noj haus. Leej twg tuaj yeem noj cov protein.
Qhov no tshwm sim vim yuav luag txhua yam khoom muaj qee qhov ntawm nws. Lo lus "protein" yog txhais los ntawm lus Askiv li "protein", thiab qhov no yog cov khoom noj tseem ceeb rau kev tswj cov haujlwm tseem ceeb ntawm lub cev.
Friedrich Engels - ib tug neeg txawj ntse ntawm lub xyoo pua XIX - tau muab txhais li nolife:
Lub neej yog hom kev muaj nyob ntawm lub cev muaj protein, lub ntsiab lus tseem ceeb ntawm qhov uas yog qhov hloov pauv tsis tu ncua ntawm cov tshuaj nrog cov xwm txheej sab nraud nyob ib puag ncig lawv, thiab nrog kev ua tiav ntawm cov metabolism hauv lub neej, lub neej kuj nres, uas ua rau kom decomposition. ntawm cov protein.
Yog, rau lub cev, lub ntsiab lus no yog qhov tseem ceeb tshaj plaws, ua rau tag nrho cov txheej txheem ntawm lub neej. Yog vim li ntawd lub neej nws tus kheej tsis tuaj yeem nyob tsis muaj nws.
Yog li ntawd, txhua tus neeg muaj txoj sia nyob tsuas yog vim nws noj cov protein txaus, uas yog protein, tswj nws txoj sia.
YProtein Sources
Qhov tseem ceeb ntawm cov protein yog: nqaij, nqaij qaib, ntses, qe, tsev cheese, legumes (zaub protein) thiab ntau yam protein sib tov.
Txhua qhov chaw muaj protein ntau tuaj yeem ua ke nrog ib leeg. Nws tsis muaj teeb meem rau lub cev txawm tias koj noj nqaij qaib nrog ntses lossis qe, thiab tom qab ntawd tsev cheese. Txawm li cas los xij, nws rhuav tshem cov protein rau hauv nws cov khoom siv thiab faib tawm thoob plaws lub cev.
Thaum xam tus nqi ntawm cov protein, koj tuaj yeem siv cov lus calorie hauv Internet. Lawv yuav qhia qhov kwv yees piv ntawm cov protein, rog thiab carbohydrates hauv txhua yam khoom hauv koj cov khoom noj.
Ntau cov protein
Yuav kom tus neeg ua haujlwm tau zoo, nws yuav tsum noj cov protein ntau. Qhov nruab nrab, txhawm rau tswj cov metabolism thiab cov txheej txheem metabolic, nws yuav tsum noj li 1 gram ntawm cov protein ib 1 kg ntawm lub cev hnyav. Piv txwv li, yog tias koj qhov hnyav yog 70 kg, ces koj yuav tsum tau tsawg kawg yog 70 grams protein nyob rau hauv ib hnub.
Nws tsim nyog nco ntsoov tias tus nqi ntawm cov protein tuaj yeem tau txais tsis yog los ntawm cov khoom noj xwb, tab sis kuj siv cov protein shakes. Lawv muaj txog cov protein uas ib tug neeg noj hauv ib pluas noj.
Kev txo qis ntawm kev noj haus feem ntau ua rau mob nkees, tsis meej pem, nco tsis taus thiab mloog. Feem ntau, cov neeg uas txiav txim siab poob phaus tsis paub yuav ua li cas noj cov protein kom zoo, tsis ua raws li cov cai ntawm cov protein, yog li lawv cov kev ua kis las tsis zoo rau lub sijhawm.
Lwm qhov tsis zoo ntawm kev muaj cov protein me me hauv kev noj zaub mov yog qhov txo qis hauv cov leeg nqaij. Qhov no yog vim lub fact tias lub cev siv cov protein reserves nyob rau hauv cov leeg nqaij nyob rau hauv thawj qhov chaw. Yog li ntawd, nws yog ib qho tseem ceeb uas yuav tsum tau ua lub luag haujlwm kom txo qis calories thaum ua si kis las thiab paub siv cov protein.
YNtaus Protein
Thaum koj lub cev qoj ib ce, koj yuav tsum xam cov protein ntau npaum li cas koj yuav tsum tau noj rau hnub cob qhia thiab hnub so. Qhov kev xaiv zoo tshaj plaws kom tau txais cov qauv protein yog kev noj zaub mov uas muaj li 70 feem pua ntawm cov protein los ntawm cov zaub mov tsis tu ncua, thiab 30 seem ntawm cov protein sib xyaw.
Nws yuav tsum nco ntsoov tias rau kev cob qhia cov neeg ncaws pob, nws raug nquahu kom ua ob npaug ntawm cov protein, vim tias tus neeg no yuav noj cov zaub mov sai dua.
Yuav kom paub siv ntau npaum li casprotein nyob rau hauv ib hnub, koj yuav tsum tau qhia meej tus neeg qhov hnyav. Yog tias qhov hnyav ntawm tus neeg ncaws pob yog, piv txwv li, 80 kg, ces rau nws tus qauv yuav tsum tau noj 160 grams protein ib hnub. Ntawm cov nyiaj no, kwv yees li 100 grams yuav tsum tau los ntawm cov zaub mov tsis tu ncua, thiab cov seem ntawm cov protein sib xyaw.
Nyhav nce nrog protein
Nws feem ntau tshwm sim tias tus neeg ncaws pob uas muaj keeb kwm kev cob qhia ntev tsis ntseeg tias cov protein ua rau qhov hnyav nce. Tab sis cov ntaub ntawv no tsis raug, vim tias kev noj cov protein kom loj hlob tsis yog qhov kev daws teeb meem zoo tshaj plaws. Protein yog ib yam khoom siv rau ntau lub cev hlwb, nrog rau cov leeg nqaij.
Tab sis yog tias cov protein ntau tshaj 4 grams ib 1 kg ntawm qhov hnyav, ces lub cev tuaj yeem raug tshuaj lom, vim nws tsis tuaj yeem tiv nrog kev zom cov protein ntau.
Kev hnyav nce yog ib qho ntxiv hu ua gainer. Nws muaj ib qho me me ntawm cov protein thiab ntau cov carbohydrates. Nws yog qhov nyuaj ntawm cov protein thiab carbohydrates uas tso cai rau lub cev kom tau txais qhov hnyav ntxiv.
Hauv qhov sib xyaw no, carbohydrates dhau los ua lub zog tseem ceeb rau kev cob qhia, txhawb lub cev, thaum cov protein rov ua dua thiab tsim cov leeg nqaij.
Tshuaj nqaij pob
Muaj ntau cov ntaub ntawv hais txog yuav ua li cas siv cov protein kom nce cov leeg nqaij, tab sis lawv txhua tus npau taws rau qhov tseeb tias cov neeg ncaws pob yuav tsum ua raws li cov khoom noj muaj calorie ntau ntau. Qhov no txhais tau tias ntau calorie ntau ntau yuav tsum nkag mus rau hauv nws lub cev tshaj li nws siv tau.
Raws li tau hais dhau los,kom nce qhov hnyav, nws raug nquahu kom noj cov nceb, vim tias koj tuaj yeem noj cov protein tsis muaj carbohydrates thaum nce qhov hnyav tsuas yog tias koj xav tau ntxiv cov protein ntau. Nws yuav tsum nco ntsoov tias tus neeg ncaws pob cov zaub mov yuav tsum muaj cov carbohydrates yooj yim thiab yooj yim.
Cov carbohydrates yooj yim ua rau koj xav tias puv thiab noj qab haus huv ntau. Nrog lawv cov kev pab, cov txheej txheem metabolic hauv lub cev tshwm sim ntau dua, tsis suav nrog cov tshuaj hormones loj hauv cov ntshav. Nws kuj raug pom zoo kom nce cov carbohydrates nyuaj rau cov neeg mob ntshav qab zib.
Cov ntsiab lus calorie ntawm cov carbohydrates yooj yim thiab yooj yim yog tib yam, tab sis nrog kev nce ntawm cov carbohydrates yooj yim, nws tuaj yeem tshwm sim tias cov calorie ntau ntau tau khaws cia hauv cov rog hauv lub cev, uas yuav cuam tshuam rau ob qho tib si. ncaws pob daim ntawv thiab nws cov txiaj ntsig. Yog li ntawd, nws yog qhov zoo dua los tsom rau cov carbohydrates nyuaj.
Protein Instructions
Cov hauv qab no yuav muab cov ntaub ntawv qhia txog kev noj cov protein li cas.
- Koj yuav tsum xam cov protein ntau hauv koj cov zaub mov noj txhua hnub.
- Yog tias cov protein tsawg dua 1 gram ib 1 kg ntawm qhov hnyav, ces koj yuav tsum tau nce nws qhov kev faib ua feem hauv zaub mov.
- Yog tias koj muaj teeb meem nce koj cov protein kom tsawg nrog noj mov tsis tu ncua, ntxiv cov protein sib xyaw.
Yog tias tsuas yog yam thib peb tsim nyog rau koj, ces koj yuav tsum tau hu rau lub khw muag khoom noj khoom haus, qhov chaw koj tuaj yeem nrhiav ntau hom protein sib xyaw. Nyob rau hauv tsos, lawv zoo sib xws heev, tab sis nyob rau hauv daim ntawv lo ntawm txhua lub pob nrog ib tug zoo sib xws sib tov yuav tsum yogMuab qhov hnyav thiab cov protein ntau pom.
Nws raug nquahu kom noj cov khoom uas cov protein ntau yog 75% lossis ntau dua. Hauv qhov no, koj yuav tau txais qhov xav tau txawm tias los ntawm ib koob.
Ib qho kev sib xyaw no feem ntau muaj 20-25 grams protein. Nws yuav tsum tau tov nrog dej lossis mis nyuj kwv yees li ib teev ua ntej kev cob qhia lossis ob teev tom qab kev cob qhia.
YNtau yam protein
Rau cov neeg uas tsis tau tuaj hla lub ntsiab lus ntawm kev noj zaub mov noj, cov ntaub ntawv no yuav zoo li tsis meej pem, tab sis tau delved rau hauv, koj yuav pom tias nws tsis yooj yim to taub. Yog li ntawd, cov ntsiab lus tseem ceeb tom ntej no yuav yog sau cov hom protein.
hom protein ntau los ntawm keeb kwm:
- whey;
- soy;
- casein;
- khoom noj;
- egg;
- meat;
- fishy.
Txhua yam ntawm cov tsiaj no muaj qee yam qauv, uas txiav txim siab txog qib ntawm nws txoj kev zom zaub mov thiab ua tiav ntawm kev sib cais.
Whey protein, nqaij thiab qe zoo dua rau tib neeg lub cev. Lawv cov amino acid profiles zoo sib xws, yog li lawv yuav luag 100% absorbed. Rau kev cob qhia, nws yog qhov zoo dua los siv ib yam ntawm cov protein no. Tab sis ntawm lawv, whey muaj qhov nqus tau siab tshaj plaws, feem ntau yog vim li no nws yog siv hauv kev ua kis las.
YAmino acids hauv protein
Kev yuav cov protein ntawm lub khw muag khoom noj khoom hauslos yog noj cov protein los ntawm cov zaub mov, ib tug neeg yeej ib txwm tau txais ib tug npaum li cas ntawm cov amino acids. Feem ntau, cov protein muaj 18-20 cov amino acids sib txawv uas ua cov haujlwm tsim nyog.
Amino acids tuaj yeem tsis tseem ceeb thiab tsis tseem ceeb. Cov qub tuaj yeem ua ke hauv lub cev ntawm tus nqi sib txawv, thaum lub sijhawm tom kawg tuaj nrog zaub mov. Tias yog vim li cas ib qho kev noj haus yuav tsum muaj cov protein ntau txaus, vim tib neeg lub cev tsis tuaj yeem muab nws tus kheej nrog txhua yam tsim nyog.
Qee zaum, nws raug nquahu kom siv cov amino acid complexes, uas yog protein compressed rau hauv cov ntsiav tshuaj. Qhov kev xaiv no haum rau cov neeg uas tsis haum rau cov khoom qab zib thiab lwm yam khoom ntxiv hauv cov protein sib xyaw.
