Proteins yog ib qho ntawm cov khoom noj kis las uas nyiam tshaj plaws ntawm cov neeg nyiam ua kis las. Txawm li cas los xij, cov lus pom hais txog cov tshuaj tiv thaiv no tuaj yeem hnov qhov sib txawv - ntawm "yog tias koj tsis haus dej, koj cov leeg yuav tsis loj tuaj," mus rau "qhov no yog chemistry - yuav muaj teeb meem kev noj qab haus huv". Muaj hmoo, ob leeg tsis yog leej twg los ib leeg kuj tsis yog. Cia peb xam seb cov protein yog dab tsi, lawv yog dab tsi, lawv muaj dab tsi thiab lawv ua haujlwm dab tsi hauv lub cev.
Dab tsi yog cov protein rau?
Proteins (protein) yog roj ntsha macromolecules uas ua ke nrog lipids (cov rog), carbohydrates (suab thaj) thiab nucleic acids, yog qhov tsim nyog rau cov roj ntsha uas ua kom tiav, tswj thiab txhim kho cov leeg nqaij. Cov khoom sib tov rau cov khoom noj kom zoo rau kev noj zaub mov zoo tau nqus los ntawm lub cev, tso cai rau koj kom nce cov kev qhia thiab ua kom cov leeg mob.
Txhawm rau kom paub seb cov protein muaj dab tsi rau, nco ntsoov tias tib neeg cov leeg yog kwv yees li 20% muaj cov protein sib xyaw ua ke uas cuam tshuam nrog kev hloov biochemical.
Lub hom phiaj ua haujlwm ntawm cov khoom siv protein pub rau lub cev ntawm cov kis las kom paub nrog cov txheej txheem hauv qab no:
- tsim cov hlwb tshiab, txhim tsa cov nqaij thiab cov nqaij sib txuas kom nquag txav;
- xa cov paj impulses los tswj xyuas kev ua;
- sijhawm txais hemoglobin, oxygen thiab cov as-ham rau kev txhim kho cov leeg;
- tswj hwm lub xeev ntawm cov cell thiab cov txheej txheem zom zaub mov txhua yam kom thiaj li tiv taus cov khoom hnyav ntxiv;
- qhib cov tshuaj tiv thaiv uas tiv thaiv lub cev los ntawm cov kab mob, kab mob, kis kab mob thaum lub caij mob lossis thaum muaj kev ntxhov siab.
Thaum ua si kis las, kev noj cov protein yog qhov tsis muaj kev txwv tsis txaus, txij li cov proteins yog tas li siv rau kev tsim cov leeg nqaij, kev txhawb nqa ntawm articular-ligamentous apparatus thiab kev txuag ntawm kev txav mus los.
Qhov muaj pes tsawg leeg thiab cov yam ntxwv muaj txiaj ntsig ntawm cov protein
Dab tsi yog cov protein nyob rau hauv cov nqe lus ntawm biochemistry? Cov no yog cov siab-cov tshuaj molecular organic muaj nrog cov amino acids txuas los ntawm peptide daim ntawv cog lus. Txhua cov protein tebchaw ua los ntawm lub cev yog muab los ntawm cov amino acids. Proteins muaj 22 amino acids, 10 ntawm cov yog qhov tseem ceeb.
Qhov tsis muaj qee yam ua rau ua rau muaj kev tsis txaus hauv cov zom zaub mov, lub cev tsis muaj zog, endocrine thiab lwm qhov tseem ceeb ntawm lub cev. Nrog lub sijhawm ncua ntev ntawm cov amino acids, cov leeg mob atrophy pib, lub siab ntev ntawm lub cev txo qis (qhov chaw - cov ntawv xov xwm scientific sim thiab saib mob Gastroenterology, 2012).
Cov khoom sib xyaw protein hauv qab no tau muab cais:
- ceev (whey, mis, qe) - nqus yuav luag tam sim ntawd tom qab kev noj, tso cov khoom noj kom ntau; qhov no suav nrog qe thiab whey cov protein, lawv raug pom zoo kom noj thaum sawv ntxov thiab nruab nrab ntawm kev tawm dag zog yam tsawg 5-6 zaug hauv ib hnub;
- qeeb (casein, kua) - feem ntau siv cov protein protein ua ntej yuav mus pw, hauv lub sijhawm so nruab nrab ntawm cov pluas noj, txhawm rau kom ua tiav cov txiaj ntsig kev kawm tiav, nrog rau kev hloov pauv kev noj haus ib txwm.
Lub cev lub cev xav tau cov protein yog ncaj qha cuam tshuam nws lub cev lub cev thiab cov haujlwm nquag. Ntau tus neeg tsiv los yog ua kev siv zog, kev ceev dua txhua yam tshuaj lom biochemical tshwm sim hauv lub cev. Thaum lub sij hawm kawm ua haujlwm, cov khoom sib xyaw protein yuav tsum muaj ob zaug ntau dua li thaum ua kev tawm dag zog ib txwm muaj.
Txhawm rau txiav txim siab qhov nyiaj txhua hnub, nws raug nquahu kom noj cov protein ntawm tus nqi ntawm 2 g ntawm protein rau 1 kg ntawm lub cev qhov hnyav, qhov no yog kwv yees li 180-200 g rau txiv neej, 100-120 g rau cov poj niam. Cov kws tshaj lij hais tias ib nrab ntawm cov protein tau tuaj yeem hloov nrog cov khoom sib xyaw protein.
Khoom tov sib xyaw yog muab do hauv dej, kua txiv lossis ntxiv rau cov khoom noj siv mis. Ib lub sij hawm, koj tuaj yeem noj 40-50 g ntawm protein tsis muaj kev ntshai ntawm kev noj qab haus huv. 3-4 servings nyob rau ib hnub, nyob ntawm qhov nyhav thiab cov kev kawm ua haujlwm. Protein blends pab raws li kev noj haus lossis hloov ib pluag mov nkaus kom txo tau qab los noj mov. Nws yuav muaj txiaj ntsig zoo rau cov neeg uas tab tom nrhiav kom poob ceeb thawj, txo cov rog hauv lub cev, thiab cov neeg uas txhim tsa cov leeg lub cev.
Thaum nkag mus rau hauv cov leeg mob
Nrog rau qhov nce hauv cov nqaij ntshiv pob, cov protein nyob rau hauv kev noj haus yuav tsum tsawg dua carbohydrates, txij li thaum muaj kev ua kom muaj zog ntawm lub zog yog xav tau. Yog li nws yuav tsum tau cob qhia 3 zaug hauv ib lub lis piam nrog lub siab thauj, noj 5 zaug hauv ib hnub cov zaub mov muaj protein ntau thiab noj cov protein "qeeb". Txhawm rau kom mob leeg, nws pom zoo kom qhia 2 zaug hauv ib lub lis piam, noj 3-4 zaug nrog tus lej BJU li qub.
Rau qhov hnyav thiab poob phaus
Thaum poob ceeb thawj, cov nyiaj ntawm carbohydrates yog txwv - vim li no, lub cev raug yuam kom siv cov roj tsis rog. Lub assimilation ntawm cov protein nyob rau hauv ib qho nyiaj nce yuav tsum tau siv zog siv, uas yog them rau los ntawm kev siv nyiaj ntawm lub cev rog. Yog li, lub cev tau txais cov khoom noj uas tsim nyog thiab lub zog rau kev cob qhia.
Thaum poob ceeb thawj, nws raug nquahu kom cob qhia 3 zaug hauv ib lub lis piam nrog kev thauj khoom nruab nrab, noj 5 zaug hauv ib hnub, siv cov khoom noj muaj protein tsawg thiab "sib xyaw" protein sib xyaw. Ib txhij poob ceeb thawj thiab nce hauv cov leeg nqaij yog qhov tsis yooj yim sua, koj yuav tsum xub "tsav cov rog", poob ceeb thawj, thiab tom qab ntawd tsim cov leeg nqaij.
Muaj peev xwm ua mob tau thiab phiv
Nws ntseeg tau tias kev siv cov protein ntau dhau los ua rau lub siab thiab lub raum ua haujlwm vim qhov kev tso tawm ntawm cov khoom tsis zoo. Muaj kev txuam nrog uric acid, uas ua rau kev txhim kho ntawm urolithiasis thiab gout, ua txhaum ntawm pob txha lub cev.
Txawm li cas los xij, tsis muaj pov thawj txaus ntseeg ntawm kev sib raug zoo; feem ntau yuav yog, peb tab tom tham txog kev siv tshuaj ntau dhau thiab qhov zoo ntawm cov khoom siv tau. Cov ntaub ntawv pov thawj tam sim no qhia tsis muaj qhov tsis zoo rau kev noj protein ntau dua rau kev noj qab haus huv pob txha (Askiv - Americal Journal ntawm Clinical Nutrition, 2017).
Xaus: Siv tsuas yog cov pov thawj muaj pov thawj pab rau kev ua kis las. Xaiv cov qauv ua tib zoo yog tias koj muaj lactose tsis haum (vim tias tsis muaj enzyme lactase). Kev lag luam niaj hnub muaj cov mis tsis pub lactose thiab cov sib xyaw whey lossis xaiv lwm hom (qe).
Cov khoom sib xyaw ua ke, zoo li ib yam zaub mov, tuaj yeem ua rau muaj kev tsis haum ntawm cov protein lossis cov khoom siv ntxiv (qhov chaw - Wikipedia). Txhawm rau txo tus nqi ntawm kev tsim khoom thiab txhim kho cov neeg siv khoom zoo, cov khoom siv tau ntxiv rau qhov sib xyaw uas, nyob rau hauv ntau dhau heev lawm, ua txhaum lub xeev ntawm lub cev:
- taurine - ib qho amino acid, nyob rau hauv dhau heev ua rau cov hlab plawv cov ntshav ua haujlwm nyob rau hauv kev nruj, cuam tshuam kev ua haujlwm ntawm lub leeg;
- cov thickeners (carrageenan, xanthan ntawm cov pos hniav) - tsim kom muaj qhov zoo tshaj plaws ntawm cov protein shakes, tab sis nrog kev siv tas li lawv tuaj yeem ua rau mob plab zom mov;
- cov suab thaj hluavtaws (dextrose, maltodextrin) - ua kom nrawm dua tom qab kev tawm dag zog lub cev, tab sis tib lub sijhawm nce kev muaj peev xwm rog, mob ntshav qab zib mellitus, cov metabolism tsis zoo;
- cov khoom ua kom muaj qab zib (aspartame, cyclamate, aspartic acid) - tsis zoo tag nrho lub cev thiab tsis muaj qhov cuam tshuam hauv lub raum tsis ua haujlwm, vascular kab mob.
Ib qho ntxiv, kev mob plab zom zaws yuav tshwm sim, uas feem ntau daws nyob hauv 2-3 hnub. Nrog rau cov teeb meem ntev, koj yuav tsum tsis txhob siv cov khoom sib xyaw thiab sab laj nrog kws kho mob.
Protein ntau yam
Npaj siv cov protein ua kom sib xyaw yog qhov kev xaiv zoo rau cov neeg koom nrog kev ua kis las thiab qoj ib ce. Lawv muaj cov ntshiab, muaj protein ntau, qee zaum ua ke nrog cov vitamins thiab minerals.
Los ntawm txoj kev ua noj
Ntau hom protein sib xyaw ua ke raws li cov txheej txheem npaj:
- Isolate yog cov protein tom qab tshwj xeeb kev ua kom huv, los ntawm yuav luag txhua cov rog thiab carbohydrates tau raug tshem tawm. Cov khoom lag luam nrov tshaj plaws, raws li nws muaj qhov nce ntawm cov protein - nce txog 90%. Siv: thaum sawv ntxov tom qab sawv, 2 teev ua ntej kev cob qhia, tam sim ntawd tom qab kev cob qhia, lossis tsis txhob noj khoom txom ncauj.
- Hydrolyzate - cov khoom sib tov no tau los ntawm hydrolysis, nyob rau hauv uas cov roj ntsha tau tawg rau hauv cov amino acids (peptides). Cov txheej txheem hydrolysis ua raws cov txheej txheem zom zaub mov, yog li cov protein hydrolyzate yog cov khoom npaj npaj zom tawm.
- Concentrate - muaj protein tsawg, kwv yees li 70-80%, yog li nws pheej pheej yig dua lwm yam tshuaj pab. Nws tsis muaj qab hau los siv nws ua ntej kev cob qhia, nws yog qhov zoo dua rau ua nws nruab nrab ntawm cov zaub mov noj. Pab qhia thaum tsis tau noj su lossis noj hmo.
Los ntawm cov khoom siv protein
Protein npe raws cov khoom noj uas lawv tau muab los:
- Cov khoom sib xyaw ua mis nyuj - muaj ob hom protein (casein thiab whey). Tsim los rau cov neeg siv uas tuaj yeem nqus tau lactose. Pawg khoom lag luam, qee zaum muaj qhov tsis zoo.
- Whey - sai sai degraded, ua los ntawm whey, muaj cov zaub mov tsim nyog los tswj cov tshuaj hormonal tshuav thiab lub cev tiv thaiv kab mob. Cov kev xaiv ib txwm rau cov uas nquag ua haujlwm rau cov leeg nqaij.
- Casein - nrog cov protein ua yeeb yam ntev, uas maj mam txaus lub cev thoob plaws ib hnub, yog li nws pom zoo kom noj ua ntej mus pw lossis thaum lub sijhawm so ntev hauv kev noj haus (ntau dua 4 teev). Nyob rau lub sijhawm ntawm cov leeg mob nce ntxiv, casein noj thaum tsaus ntuj, thiab thaum yuag poob thiab "ziab" nws tuaj yeem noj thaum nruab hnub kom txo kev qab los noj mov.
- Soy yog qhov kev xaiv pheej yig uas nyiam nrog cov kws ncaws pob. Nws yog nqus es maj mam. Phytoestrogens hauv nws cov lus qhia tiv thaiv kev loj hlob tag nrho ntawm cov leeg nqaij. Nws ntxiv rau lwm qhov sib xyaw kom txo tau cov nqi ntawm ntau lawm, yog li nyeem cov lus sib xyaw kom zoo zoo.
- Qe - ntau nyuaj rau kev zom, tab sis muaj ib qho ua tiav ntawm cov amino acids. Cov khoom sib xyaw tau pom zoo thaum lub sij hawm muaj kev cob qhia hnyav. Lawv yog tus thawj tswj hwm kev lag luam khoom noj khoom haus ua si vim lawv muaj cov amino acids uas zom cov rog lub cev. Yog tias koj qhia tus lej tshwj xeeb, tom qab ntawd kom tau txais cov khoom noj protein niaj hnub, koj yuav tsum noj 10 lub qe qaib. Hauv cov ntsiab lus hais txog nyiaj txiag, nws pheej yig dua, tab sis nws yog qhov yuav tsum tau cais lub yolks los ntawm cov nqaijrog, thiab qhov tshwm sim tau qeeb dua vim tias maj mam nqus hauv plab.
- Ntau yam sib xyaw ua ke yog cov khoom siv nyuaj thiab raug pom zoo, thiab lwm yam, rau kev cob qhia ua haujlwm. Lawv yog qhov tshwj xeeb hauv kev thov hauv rooj plaub uas yuav tsum tau tshem tawm cov rog kom rog thiab nthuav tawm cov leeg mob. Hauv ntu kim dua, nws yog nrog cov lus qhia ntxaws ntxiv nrog cov mis ntawm cov muaj pes tsawg leeg thiab cov cai ntawm kev siv.
Cov khoom sib xyaw ua tiav yog tsim los ntawm cov taum mog, hemp thiab lwm yam khoom siv cog, lawv tsuas yog muaj 50-60% cov protein xwb, tab sis lawv muaj cov roj ntsha, cov zaub mov thiab lwm yam khoom muaj txiaj ntsig. Lawv pab tswj cov metabolism hauv kev ua kom yuag, muaj qhov ua tau zoo ntawm microflora thiab plab hnyuv.
Kawm ntxiv txog hom protein nyob ntawm no.
Lwm txoj hauv kev rau cov protein
Hloov chaw ntawm cov khoom sib xyaw ua ke, koj tuaj yeem siv cov khoom noj uas muaj cov khoom noj carbohydrate-protein, uas muaj cov vitamins, minerals, creatine (cov amino acid uas tau sau ua lub zog rau hauv cov leeg thiab cov leeg hlwb, ua kom muaj kev tiv thaiv). Lub cev hnyav nce ntxiv siv txog 60-90 feeb ua ntej kev cob qhia lub zog, tom qab ntawd lub zog muab hluav taws xob txaus rau ob peb teev
Raws li cov kws tshaj lij, nws yog qhov zoo dua rau coj ntau dua cov khoom sib xyaw zoo nkauj (whey, casein, qe) ntawm cov tuam txhab pov thawj, txawm tias nyob hauv qhov ntim tsawg dua, dua li kom haus ntau cov txiaj ntsig pheej yig. Cov tshuaj tiv thaiv nyob rau hauv daim ntawv ntawm hydrolyzate yog qhov kev xaiv kim tshaj plaws, tab sis lawv cov kev ua haujlwm tsuas yog 10-15% siab dua, yog li nws tsis tsim nyog them nyiaj dhau, nws yooj yim dua los yuav ib qho kev cais tawm.
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Qhov tshwm sim
Muab xam los ntawm kev kawm ua haujlwm thiab xaiv cov sib xyaw protein yog ua tiav zoo tshaj plaws nrog kev koom tes los ntawm tus kws qhia uas tuaj yeem txheeb xyuas tau ntau yam ntawm koj lub zog thiab kev cia siab ntawm kis las. Qhov zoo tshaj ntawm kev noj haus thiab kev qhia nrhiav pom tsuas yog hais tiag thiab yuav tsum tau soj ntsuam tas li.
