Tus neeg tsis noj nqaij, ib yam li cov neeg tsis noj nqaij (cov neeg uas ua raws li kev noj haus tsis zoo) tsis noj nqaij, txawm li cas los xij, tsis zoo li tom kawg, lawv siv cov khoom siv mis nyuj. Lub hauv paus ntawm cov protein rau cov neeg sawv cev ntawm thawj pab pawg yog tsev cheese thiab qaub cream, thiab rau vegans - taum, kua taum, noob txiv thiab lentils. Nyeem rau kom paub ntau ntxiv txog cov khoom noj muaj protein ntau hauv txoj kev ua noj ua haus.
Qhov cuam tshuam tseem ceeb ntawm cov khoom noj cog yog qhov tsis muaj creatine thiab qee yam tseem ceeb amino acids pom muaj nyob hauv cov khoom tsiaj. Vim li no, cov kis las hauv ob pab pawg saum toj no raug yuam kom haus cov protein dej haus. Ua raws li kev siv dag zog ntawm kev cob qhia ib hnub, nws raug nquahu kom noj 1.1-2.2 g ntawm protein rau 1 kg ntawm tus neeg ncaws kis las.
Protein rau cov neeg tsis noj nqaij
Cov hmoov nplej thiab kua taum sib xyaw es muaj 90% protein yog qhov zoo rau cov neeg tsis noj nqaij. Lawv raug nquahu kom sib xyaw nrog mis thiab siv ua ntej thiab tom qab kev cob qhia. Lwm cov tshuaj ntxiv muaj xws li casein, qe dawb, creatine monohydrate, thiab BCAA complex.
Whey
Qhov no yog qhov zoo tshaj plaws protein rau cov neeg tsis noj nqaij. Xws li BCAA Complex. Nws yog tsim los ntawm whey thiab muaj qhov siab tshaj plaws kev nqus. Pom zoo siv rau tom qab xyaum.
Ua nyob rau hauv daim ntawv ntawm cais tawm thiab mloog zoo:
- Cov ntsiab muag yog tau los ntawm kev sib cais ua kua whey los ntawm mis nyuj nrog nws tom qab ziab (kom hmoov).
- Lub isolate tau los ntawm kev lim ntawm whey kom tshem tawm lactose, rog thiab roj.
Qe
Qe protein muaj cov teeb meem tsim nyog ntawm cov amino acids, yog yooj yim zom tau, tuaj yeem siv ua cov hloov cov whey protein, tab sis nws kim dua. Qhia rau kom tsis txhob zwm rau cov khoom noj mis nyuj thiab kua taum. Sawv cev rau daim foos qhuav (hmoov) ntawm nqaij qaib qe dawb. Tus nqi zom plab yog ib nrab.
Casein
Tau los ntawm enzymatic curdling ntawm mis nyuj. Nws yog tus cwj pwm tsis txaus siab ntawm kev zom zaub mov (txog 6 teev) thiab raug pom zoo rau siv ntawm kev siv.
Protein rau vegans
Soy cais tawm (lossis cov khoom ua los ntawm cov khoom ua kua - tofa, tempeh, edamame), cov protein ua los ntawm lwm cov zaub protein, creatine monohydrate, BCAA complex, thiab cov vitamins-mineral complexes yog qhov tsim nyog rau kev pabcuam kev noj haus rau vegans.
Protein rau vegans lossis "protein ntau vegan" nyob rau hauv lub kaus hom vplab (vplab lossis VP kuaj) muaj lub koob npe zoo ntawm cov neeg tawm dag zog.
Vegan proteins yog cov khoom noj muaj txiaj ntsig ua los ntawm cov amino-nplua nuj cov nroj tsuag thiab lawv cov txiv hmab txiv ntoo.
Pea
Differs nyob rau hauv kev yooj yim assimilation thiab ib feem tseem ceeb ntawm cov amino acids tseem ceeb. 28 g ntawm cov protein muaj 21 g ntawm protein. Lub zog muaj nqis ntawm ib feem yog 100 calories.
Cov khoom muaj methionine tsawg cov ntsiab lus. Kev nplua nuj hauv BCAA complex thiab lysine. Nws ntseeg tau tias whey thiab pea protein yog qhov sib pauv thiab lawv cov txiaj ntsig zoo li qub thaum siv nyob rau hauv cov xwm txheej zoo sib xws.
Hemp
Ciaj los ntawm hemp noob. Muaj cov kab tsim ntawm cov amino acids. 28 g (108 calories) suav nrog 12 g protein, fiber, Fe, Zn, Mg, α-linolenic acid thiab 3-ω-rog.
Tsis muaj cov protein - cov ntsiab lus lysine tsawg. Txhawm rau rov ua nws, koj kuj yuav tsum noj legumes.
Los ntawm cov noob taub dag
28 g ntawm hmoov (103 calories) muaj 18 g ntawm protein, Fe, Zn, Mg. Tsis zoo nrog threonine thiab lysine. Cov cheebtsam muaj cov khoom ua antioxidant thiab anti-inflammatory.
Los ntawm mov nplej
Yooj yim nqus, muaj qhov siab, tab sis tsis tiav, feem pua ntawm cov amino acids tseem ceeb. Nplua nuj nyob rau hauv antioxidants. 28 g ntawm hmoov (107 calories) muaj 22 g ntawm protein. Nws yog qhov tsis zoo nyob rau hauv lysine, tab sis muaj cov feem ntau ntawm methionine thiab BCAA, uas tso cai rau nws siv kom poob phaus thiab tib lub sijhawm tsim cov leeg nqaij, zoo li whey protein.
Nqaij
Muaj cov kab mob tag nrho ntawm cov amino acids, kab kawm thiab vitamins. Kev nplua nuj hauv BCAA. Nws yog siv los ua cov khoom noj ntawm cov kis las noj zaub mov ua ib qho kev hloov pauv rau whey lossis qe protein. Nws yog nyob rau hauv daim ntawv ntawm hmoov. Ib 28 g noj (95 calories) muaj 22 g ntawm protein. Kev noj cov tshuaj no tuaj yeem pab txo qis cov ntshav cov roj (cholesterol).
Los ntawm cov noob paj noob hlis
Paj noob hlis cov khoom noj yog qhov tsim khoom tshiab hauv cov neeg tsis noj nqaij thiab vegan. 28 g paj noob hlis muaj protein (91 calories) muaj 13 g ntawm protein zoo hauv BCAA. Cov khoom lag luam tsis zoo hauv lysine, yog li nws feem ntau ua ke nrog quinoa protein.
Inca Inchi
Tau los ntawm cov noob (noob txiv) ntawm cov nroj tsuag ntawm tib lub npe. 28 grams (120 calories) muaj 17 gram ntawm cov protein. Muaj nyob rau hauv ntau qhov ntau txhua yam tseem ceeb amino acids nrog rau kev zam ntawm lysine. Kev nplua nuj nyob hauv arginine, α-linolenic acid thiab 3-ω-rog.
Chia (Spanish sage)
28 g ntawm hmoov (50 calories) muaj 10 g ntawm lysine-protein tsis zoo, 8 g ntawm fiber, biotin thiab Cr.
Zaub protein xyaw
Lawv feem ntau siv vim qhov tseeb tias cov nroj tsuag protein ib leeg tsis muaj tag nrho cov amino acids tseem ceeb. Piv txwv, cov nplej pob kws protein feem ntau ua ke nrog chia lossis pea protein kom tsis txhob muaj cov amino acid tsis txaus. Cov dej qab zib, cov khoom qab zib, thiab cov enzymes feem ntau ntxiv rau qhov sib xyaw kom haum zoo dua.
