Dab tsi yog qhov sib txawv ntawm cov tsiaj protein thiab zaub protein?

Protein, aka protein (los ntawm cov Askiv protein) yog cov organic tov ua ke, ib cov kab ntawm cov amino acids txuas nrog hauv kab sib txuas, sib ntswg ncig nws ncig thiab ua lub voos xwm txheej. Protein yog tus txha caj qaum ntawm feem ntau ntawm cov cev nqaij. Nws koom rau hauv yuav luag txhua tus txheej txheem physiological.

Kev ua haujlwm puv ntoob, ib tus neeg yuav tsum tau txais qee qhov protein nrog zaub mov, uas yog los ntawm 1 mus rau 1.5 g ntawm protein rau 1 kg ntawm lub cev hnyav. Tau txais cov protein no ntau yog qhov xav tau los ntawm cov khoom noj hauv ntuj (tsawg kawg). Cov protein ntau nyob ntawm seb lawv siv li cas. Cov protein muab faib ua cov cog thiab cog cov tsiaj. Dab tsi yog qhov sib txawv ntawm cov tsiaj protein thiab zaub protein, peb yuav xav hauv qab no.

Protein ntau yam

Lub cev tau txais cov protein los ntawm cov khoom ntawm tsiaj thiab cog keeb kwm, uas txiav txim siab faib cov protein ua ntau hom.

Nyob rau hauv tus txheej txheem ntawm hlawv 1 gram ntawm cov protein, 4 kcal ntawm lub zog yog tsim.

Txhawm rau tshuaj xyuas kev noj haus kom raug, cov kev ntsuas hauv qab no yuav tsum raug coj los txiav txim:

1. Tas nrho cov protein nyob hauv cov zaub mov.
2. Qhov muaj cov amino acids, uas ua cov roj ntsha hauv cov khoom noj. Nws yog vim muaj hom kev tuaj ntawm polypeptides hauv lub cev - tsiaj thiab / lossis nroj tsuag.
3. Ua tiav kev nqus ntawm cov protein nyob rau hauv lub plab zom mov.

Peb yuav hais txog qhov sib txawv ntawm ob hom protein nyob hauv qab no, hauv tshooj no peb yuav muab cov khoom muaj txiaj ntsig zoo tshaj ntawm cov protein, cog ntoo thiab tsiaj keeb kwm:

1. Qhov chaw ntawm tsiaj protein: mis nyuj, qe, tsev cheese, nqaij, nqaij qaib, ntses, tsiaj by-products (ob lub raum, lub siab, lub siab, thiab lwm yam).
2. Los ntawm cov zaub protein: legumes, peas, nplej, txhuv, quinoa, buckwheat, qee hom noob txiv (almonds, walnuts).

Yuav ua li cas los xam koj cov protein xav tau

Txhawm rau kom paub tseeb ntau npaum li cas cov protein xav tau rau kev loj hlob ruaj khov, nws tsim nyog suav rau ob peb yam uas feem ntau tsis quav ntsej:

1. Lub cev hnyav tsis muaj lub cev rog. Yog li cov lej zoo yuav tig mus rau qhov sawv cev tiag tiag thiab tuaj yeem lees txais. Lub cev hnyav tau muab xam los ntawm kev siv mis: muaj qhov hnyav tag nrho -% lub cev rog. Thiab twb yog los ntawm nws, kev noj kom tsawg ntawm protein ntau yog xam.
2. Metabolic tus nqi. Cov tib neeg cov metabolism qeeb xav tau qhov nruab nrab 30% tsawg dua cov qauv protein dua li cov tib neeg muaj cov metabolism nrawm dua.
3. Muaj pes tsawg leeg amino acid muaj pes tsawg leeg. Yog tias koj noj cov protein ua ntau, xam cov ntaub ntawv hauv lub rooj. Tab sis yog tias koj tab tom noj zaub tsis muaj zaub mov noj thiab tab tom ua haujlwm nrog cov protein-cog cov ntoo, sim ua kom puv cov amino acid profile. Txhawm rau ua qhov no, suav tsuas yog ib nrab ntawm cov protein los ntawm txhua qhov amino acid profile.

Lub rooj qhia txog qhov xav tau ntawm cov protein, nyob ntawm lub cev ua si:

Cia peb ua qhov tshwj tseg tam sim ntawd tias kev noj cov protein ntau tshaj 2 g ib kg ntawm lub cev qhov hnyav yuav tsum tau haus cov dej ntxiv - 30 ml rau txhua gram ntawm cov protein.

Peb pom zoo kom cov khoom nthuav ntawm cov khoom noj muaj protein!

Dab tsi yog Qhov txawv ntawm Cov Cog thiab Tsiaj Tsiaj

Txhawm rau teb cov lus nug, qhov txawv ntawm tsiaj thiab zaub protein yog dab tsi, cia peb rov qab mus rau lub ntsiab txhais cov protein. Cov protein ntau yog ua los ntawm cov amino acids. Nws yog kab ntawm cov amino acids uas txiav txim cov khoom ntawm protein (qhov - Wikipedia).

Amino kua qaub tau faib rau cov tsis yog qhov tsis muaj thiab tsis muaj qhov tshwj xeeb. Lawv muaj cov khoom no tshwj rau hauv kev sib raug zoo nrog tib neeg lub cev. Cov sawv cev uas yuav hloov tau tuaj yeem raug coj los ua ke los ntawm peb lub cev, tsis tuaj yeem hloov chaw - tsis yog, koj tuaj yeem tau lawv tsuas yog kev pab ntawm ntau yam zaub mov.

Thawj pawg muaj xws li arginine, alanine, asparagine, tyrosine, glycine, proline, glutamine, glutamic acid, aspartic acid, cysteine, thiab serine. Cov khoom tseem ceeb suav nrog valine, leucine, isoleucine, lysine, tryptophan, threonine, methionine, phenylalanine, histidine.

Cov ntaub ntawv no yuav pab koj nkag siab hais tias cov protein ua tiav dab tsi. Tsuas yog cov protein uas muaj tag nrho cov amino acids yog suav tias yog. Vim li cas ib tus neeg xav tau kev teeb tsa tiav? Qhov tseeb yog tias peb xav tau protein zoo li muaj tseeb ua los ntawm cov amino acids. Tsuas yog cov protein ua kom tawg mus rau amino acids yog siv los ntawm lub cev ua cov cuab yeej yam ntxwv.

Lub assimilated amino acids tsim thaum lub sij hawm tawg ntawm "txawv teb chaws" protein yuav siv rau kev sib txuas ntawm lub cev cov nqaijrog - cov nqaij, cov tshuaj hormones, enzymes, cell organelles, thiab lwm yam.

Yog li, zaub protein - puas muaj protein ntau... Nws yog depleted hauv cov amino acids tseem ceeb thiab tsis muaj ntau yam khoom uas tsim nyog rau tib neeg. Vim li no cov neeg tsis noj nqaij ncaws pob yuav tsum muaj lub tswv yim pom tseeb tias cov khoom noj twg muaj qee cov amino acids thiaj li tsim cov khoom noj muaj protein ntau los ntawm “sib xyaw” ntau cov nroj tsuag muaj protein ntau (qhov chaw - NCBI - Lub Chaw Hauv Lub Tebchaws rau Biotechnology Information).

Cov ntsiab lus protein nyob hauv cov zaub mov sib txawv

Koj tuaj yeem hnov ​​feem ntau los ntawm cov neeg sawv cev ntawm lub zej zog muaj zog tias ntawm cov zaub mov tseem ceeb hauv cov protein, tsuas muaj qaib cov txwv thiab nqaij qaib mis. Qhov tseeb, qhov no yog deb ntawm rooj plaub.

Cov protein ntau ntau kuj tseem pom muaj hauv-hauv cov khoom lag luam - tshwj xeeb, hauv cov nqaij qaib hauv plab (17 g ib 100 g ntawm cov khoom lag luam), hauv cov nqaij nyug (18-20 g ib 100 g ntawm cov khoom).

Cov noob qes Bovine yog qhov zoo tshaj plaws rau cov tib neeg yam tsis xaiv neeg - cov protein ntau hauv lawv yog 13 grams rau 100 grams ntawm cov khoom. Cov raum ob lub raum tsim nyog yuav tsum tau hais - 15,2 g ntawm protein rau 100 g ntawm khoom. Muab qhov teeb meem nyiaj txiag nyuaj hauv lub teb chaws, nws yuav yog qhov ruam kom tsis quav ntsej xws li cov khoom muaj protein txaus.

Tsis txhob hnov ​​qab tias nqaij qaib cov tsiaj tsis yog tsuas yog lub mis - ob txhais ceg thiab ob txhais ceg tsis yog tsawg dua rau ntu ntawm cov ntsiab lus ntawm protein - txog 16 thiab 20 g tiv thaiv 23-27 hauv ob lub mis, feem.

Nqaij

Thaum kawg, cia peb tsiv mus rau nqaij nws tus kheej. Feem ntau hom ntawm tom kawg hauv Lavxias yog nqaij npuas thiab nqaij nyug.

Thaum nws tawm los rau nqaij npuas, ntau tus kws tshaj lij qoj ib ce npau taws ntsej muag thaum lawv qhia tias nws raug tshem tawm ntawm kev noj haus. Thiab ua tiav hauv vain! Cov ntsiab lus protein hauv nqaij npuas muaj 19.4 g ntawm protein rau 100 g ntawm cov khoom lag luam, muaj cov ntsiab lus tsis muaj roj tsawg - tsuas yog 7-9 g .Thov tsis txhob hnov ​​qab tias xaiv thiab ua rau nqaij npuas noj yooj yim dua li nqaij nyug. Ib qho ntxiv, nqaij npuas ntshiv yuav pab cov neeg ncaws pob:

• yooj yim rau assimilate cov protein thiab carbohydrates, txhim kho kev xa pa oxygen rau cov leeg vim cov ntsiab lus ntawm cov vitamins B1 thiab B6 hauv nws;
• kho cov metabolism thiab lub zog mov, ua kom muaj kev tiv thaiv lub zog thaum qoj ib ce, uas yog yooj yim los ntawm vitamin B3;
• txhim kho cov metabolism hauv cov protein, ua kom zoo dua ntawm cov leeg nqaij thiab ua kom nce qib cov leeg nqaij vim muaj vitamin B2.

Nws yog ib qho tseem ceeb uas cov nqaij npuas rog, tsis zoo li nqaij nyug rog, yog qhov muaj txiaj ntsig zoo dua rau cov hlab plawv.

Nqis mus rau nqaij nyuj. Qhov zoo tshaj plaws los ntawm cov protein yog tenderloin ntawm no hom nqaij. Nws muaj txog 19 g ntawm protein ib 100 g ntawm cov khoom. Raws li koj tuaj yeem pom, tsis muaj dab tsi zoo nkauj - txawm li cas los xij, ntseeg tau tias nqaij nyug yog qhov nyiam cov protein ntau dua li nqaij npuas. Lub hom phiaj, cov lus no tsis raug rau kev muaj tiag (qhov chaw - phau ntawv "Kev Noj Tshuaj: Cov Lus Qhia rau Cov Kws Kho Mob", Ed. Los ntawm A. Yu. Baranovsky. - St. Petersburg: Peter, 2008).

Nws yog tsis yooj yim sua kom tsis txhob hais txog xws li hom zoo ntawm cov protein uas yog cov protein protein. Liab tus ntses lossis dawb yog tsis tseem ceeb. Hake (16 g protein rau 100 g), perch (18.5 g) lossis cod (17.5 g) muaj cov protein zoo tib yam li liab salmon (21) lossis salmon (21.6).

Cov qe

Cia peb tsis txhob hnov ​​qab hais txog lub qe dawb - yooj yim zom, nws muaj tag nrho cov khoom ntawm amino acids, nplua nuj nyob hauv ceg ntoo amino acids (BCAAs). Ib lub qe qaib khaws tau 3-7 g ntawm protein ntawm qhov nruab nrab, nyob ntawm qeb.

Cov peev txheej ntawm cov protein tau teev tseg saum toj no, vim nws tsis yooj yim twv, cov no yog tsiaj protein.

Lawv qhov tshwj xeeb yog qhov yuav luag tag nrho uas tsis muaj cov carbohydrates hauv 100 g ntawm qhov khoom - ua lwm yam lus, lawv muaj roj, dej thiab protein ntau.

Ntawm ib sab, qhov no yog qhov ntxiv rau cov neeg uas ua raws li cov zaub mov muaj protein ntau nrog cov khoom noj kom tsawg carbohydrates hauv kev noj haus. Ntawm qhov tod tes, tsis muaj leej twg tso tseg tib neeg cov kev xav tau fiber ntau. Tsawg kawg yog cov neeg nyob hauv Tebchaws Europe feem ntawm Russia xav tau. Thiab ntawm no cog cov keeb kwm ntawm protein tuaj rau peb pab, tshwj xeeb tshaj yog hais tias.

Cereals

Thaum tham txog kev noj zaub mov kom sib npaug, buckwheat thiab oatmeal ib txwm tshwm sim. Thiab qhov no tsis muaj qhov sib thooj - thawj zaug muaj 12.6 g ntawm protein rau 100 g ntawm cov khoom, thib ob - 11 g, thiab muaj thiab muaj txog 60 g ntawm carbohydrates nrog cov roj tsawg cov ntsiab lus (tsawg dua 5 g). Thiab txawm hais tias cov protein nyob rau hauv cov cereals yog qhov ua tsis tau zoo nyob rau hauv cov amino acid muaj pes tsawg leeg, nrog rau cov tib neeg siv cov tsiaj ntawm cov protein, cov zaub mov txig ua tiav cov khoom noj, ua ib qhov chaw ntawm fiber ntau thiab lub zog.

Yuav kom ncaj ncees, cia peb hais ib qho. Tsis muaj tshuaj fiber ntau hauv kev ua zaub ua mov. Qhov zoo tshaj plaws yog fibrous zaub ntsuab. Tsis txhob hnov ​​qab tias kev noj cov tsiaj protein ntau yuav tsum tau suav nrog lwm qhov chaw ntawm fiber ntau hauv kev noj haus.

Cov txiaj ntsig thiab mob rau txhua hom

Nws yog qhov txawv kom tham txog cov kev phom sij los yog txiaj ntsig ntawm ib hom protein, tab sis qee qhov ntawm nuances yuav tsum tau hais txog. Qhov tseeb yog tias peb lub cev, raws li kev hloov pauv, tau yoog rau kev siv tsuas yog qee cov qauv protein.

Kev xoom tsis raug rau peb cov khoom noj ntawm cov protein hauv qhov sib txawv ua cov khoom noj metabolites uas tuaj yeem tsim kev puas tsuaj lossis qeeb qeeb ntawm kev ua tiav hauv ib qib lossis lwm qhov.

Qhov no feem ntau txhawj xeeb cog cov protein thiab, nyob rau hauv kev, kua soy khoom. Soy protein muaj cov amino acids uas lub cev hloov mus rau hauv phytoestrogens. Cov tebchaw no ua rau kev poob qis hauv kev loj hlob ntawm lub zog ntsuas, qhov pom ntawm poj niam lub cev rog, thiab nrog rau siv ntev, lawv tuaj yeem ua rau mob gynecomastia.

Nco tseg: Ib qho khoom ntxiv uas muaj phytoestrogens yog brewer poov xab, uas kuj tseem qee zaum siv los ntawm cov kis las vim nws cov ntsiab lus protein ntau.

Tab sis qhov no tsis txhais tau tias koj tsis tas yuav noj zaub protein ntau - nws txaus los xaiv cov khoom kom raug thiab txwv tsis pub kom tsawg mus rau 15-20% ntawm tag nrho cov protein.

Hmoov tsis zoo, tsiaj protein kuj tsis yog txhua yam. Cov protein nyob hauv cov nqaij liab muaj D-carnitine thiab lwm yam thauj amino acids hauv nws cov qauv. Thaum lawv nkag mus rau hauv lub cev nrog rau cov ntaub so ntswg adipose, lawv rho tawm cov teeb meem roj thiab pab tau los ntawm lawv. Cov qub tau nrawm rau hauv cov plahaum roj av, uas muaj qhov tsis zoo rau kev noj qab haus huv ntawm cov hlab ntsha cov hlab ntsha. Cov kev tso nyiaj no tshwj xeeb tshaj yog kev phom sij rau cov neeg ncaws pob hnub nyoog 35 xyoos.

Xaus

Kev ua tiav cov protein ua kom tiav, peb xav tau cov khoom zoo ntawm cov amino acids. Peb tau txais los ntawm tsiaj cov protein los yog los ntawm kev sib txawv ntawm cov zaub protein muaj txiaj ntsig sib txawv. Txoj kev twg koj xaiv tsuas yog nyob ntawm koj. Qhov tshwm sim ntawm kev muaj peev xwm ntawm cov protein ua noj yog lub cev muaj zog, muaj cov rau tes muaj zog, noj qab haus huv thiab tawv nqaij, muaj feem pua ​​ntawm lub cev rog, thiab muaj kev noj qab haus huv. Kho koj cov khoom noj kom zoo! Noj qab nyob zoo!

Saib cov video: Txoj Kev Sib Hlub Sib Pab Ntawm Pawg Ntseeg (Kaum Ib Hlis 2024).