Yog tias koj ua raws li cov neeg tsis noj nqaij los yog vegan noj haus, tsom ntsoov rau cov proteins uas yog complementary tau hais tias kom noj tau zaub mov zoo dua qub thiab kho kom zoo ntxiv. Xws li cov kua nplaum ua kua nplaum nyob hauv koj cov khoom noj yuav tsum sib txuas nrog qee qhov chaw ntawm cov khoom noj thiaj li ua kom tiav cov ntsiab lus ntawm cov ntsiab lus hu ua amino acids.
Amino acids raug xam tias yog cov khoom vaj khoom tsev muaj protein ntau. Txawm hais tias qee tus neeg amino acids tuaj yeem muab coj los ua ke rau hauv koj lub cev, lwm tus (hu ua "tseem ceeb amino acids") yuav tsum tau noj cov zaub mov.
Muaj cuaj hom kev txwv amino acids, xws li: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, thiab valine.
Cov tshuaj amino acids uas tseem ceeb no muaj peev xwm pom muaj nyob hauv ob qho chaw tsiaj thiab cog qoob loo ntawm cov protein. Cov tsiaj muaj protein ntau (xws li nqaij, nqaij qaib, ntses, mis nyuj, thiab qe) yog suav tias yog cov proteins kom tiav txij li thaum lawv muaj txaus txaus ntawm tag nrho cov cuaj cuaj cov amino acids.
Ntawm qhov tod tes, cov khoom cog muaj protein ntau (xws li taum, legumes, txiv ntseej, noob, thiab kua qaub) yuav tsum muaj siab rau tej yam tseem ceeb hauv cov amino acids tab sis tsis muaj nyob rau lwm tus. Piv txwv, cov nplej muaj tsawg hauv cov amino acid lysine, thaum legumes muaj nplua nuj nyob hauv lysine.
Vim Li Cas Cov Tib Neeg Muab Cov Khoom Noj Kom Ua Ntxiv hauv Lawv Cov Pluas Noj?
Rau cov vegetarians thiab vegans uas nws cov pluas noj tsis muaj cov tsiaj muaj protein, nrog rau cov proteins uas complementary nyob rau hauv pluas noj thiab khoom noj txom ncauj yog hais tias kom tiv thaiv cov kev tsis zoo hauv cov amino acid kom tsawg.
Nws xav tias sib txuas ob los yog ntau qhov chaw ntawm cov protein muaj peev xwm pub cov neeg muaj nqaij muaj roj thiab vegans kom tau cov theem ntawm cov amino acids uas tseem ceeb txaus.
Ib qho tseem ceeb ntawm koj cov khoom noj khoom haus, yuav tsum muaj protein ntau kom koj cov leeg, cov pob txha, tawv nqaij, cov tshuaj hormones, thiab lub cev tsis ua hauj lwm zoo.
Protein kuj tuaj yeem ua rau cov enzymes uas ua si lub luag haujlwm tseem ceeb hauv ntau yam kev ua haujlwm ntawm kev ua haujlwm, xws li kev zom mov.
Related: 5 Lub Tswv Yim Rau Kev Txhim Kho Koj Lub Cev
Cov lus pom zoo txhua hnub (RDA) ntawm cov protein yog 0.8 g ib kg ntawm lub cev qhov hnyav. Piv txwv li, ib tus neeg laus uas muaj 130-phaus tus neeg mob yuav tsum tau 47 g ntawm cov protein ib hnub. Vim tias qhov kev xav tau no ua rau muaj kev ua si, cov neeg laus uas niaj zaus ua si feem ntau xav tau 70 g ntawm cov protein ntau hnub.
Piv txwv ntawm cov tshuaj hlab ntsim
Muaj ntau ntau txoj hauv kev uas muaj cov kabmob complementary nyob rau hauv ib tug neeg tsis noj nqaij lossis vegan noj. Ntawm no yog qee yam kev piv txwv ntawm cov khoom noj khoom haus ua ke uas muaj cov kab mob complementary:
- soups los yog stews uas muaj cov khoom qab zib thiab cov nplej
- zaub nyoos nrog taum thiab txiv ntseej los yog noob
- ib tug txiv laum huab xeeb butter rau ntawm tag nrho cov ncuav ci
- hummus nrog tag nrho cov nplej pita qhob cij
- tofu los yog tempeh nrog xim av txhuv los yog quinoa
- tofu do-Fry nrog tag nrho-grain noodles thiab peanuts
- taum thiab xim av mov
- yogurt nrog sunflower noob los yog almonds
Koj Yuav Tsum Siv Cov Tshuaj Tiav Tom Qab?
Nws yog ib zaug uas ntseeg tias vegetarians thiab vegans yuav tsum tau haus cov kua dej ntawm complementary ntawm txhua pluas noj thiaj li yuav noj qab nyob zoo. Txawm li cas los xij, tam sim no paub tias tsuas yog noj ntau yam khoom noj txhua txhua hnub tuaj yeem tso cai rau koj kom tau txhua yam protein ntau uas koj xav tau.
Raws li National Institutes of Health, sab saum cov nroj tsuag muaj protein ntau nrog:
- almonds
- dub taum dub
- garbanzo taum
- hazelnuts
- raum taum
- lentils
- txiv laum huab xeeb
- txiv laum huab xeeb
- pinto taum
- cais peas
- sunflower noob
- lub sijhawm
- tofu
- walnuts
Qee qhov kev tshawb fawb pom tias yuav ua rau koj cov kua qoob loo ntawm cov khoom noj muaj peev xwm pab tau tawm tsam qee yam kab mob. Cov kev tshawb fawb no muaj xws li kev tshawb nrhiav txog 20 xyoo ntawm 82,802 cov poj niam, luam tawm hauv New England Journal of Medicine hauv 2006.
Nyob rau hauv txoj kev tshawb no, cov kws tshawb fawb tau txiav txim siab tias cov poj niam uas ua raws li cov zaub mov uas tsis tshua muaj-cov carbohydrate siab nyob rau hauv cov khoom cog protein (thiab cov khoom noj muaj roj) muaj 30 feem pua tsawg dua ntawm cov kab mob plawv (piv rau cov neeg ua raws li siab-carbohydrate, tsawg -qhov noj cov khoom noj).
Txoj kev tshawb no kuj pom tau hais tias cov neeg tuaj yeem noj cov khoom noj tsis zoo ntawm cov tsiaj muaj protein thiab rog tsis muaj kev txo kab mob plawv.
Tsis tas li ntawd, muaj qee cov pov thawj uas xaiv cov chaw cog cov protein yuav pab tswj nrog lub cev nyhav. Hauv kev ntsuam xyuas kev tshawb fawb tau luam tawm nyob rau hauv phau ntawv Kev Nyab Xeeb hauv 2014, piv txwv, cov kws tshawb fawb tau tshawb fawb cuaj yav tas los luam tawm cov kev ntsuam xyuas thiab pom tias niaj hnub noj cov noob taum, chickpeas, lentils, los yog peas yuav pab kho qhov nyhav los ntawm kev siab ntsws.
Mus rau ntawm no kom paub txog ntau hom khoom noj, nrog rau qee tus neeg tsis noj nqaij.
> Qhov chaw:
> Halton TL, Willett WC, Liu S, Manson JE, Albert CM, Rexrode K, Hu FB. "Low-Carbohydrate-Diet Score thiab Txoj Kev Tiv Thaiv Kab Mob Hlwb Hauv Cov Pojniam." N Engl J Med. 2006 Nov 9; 355 (19): 1991-2002.
> Li SS, Kendall CW, de Souza RJ, Jayalath VH, Cozma AI, Ha V, Mirrahimi A, Chiavaroli L, Augustin LS, Blanco Mejia S, Leiter LA, Beyene J, Jenkins DJ, Sievenpiper JL. "Kev noj zaub mov txawv, Satiety thiab Khoom Noj Txais: Ib qho Kev Ntsuam Xyuas thiab Meta-Analysis Ntawm Cov Kev Sib Hloov." Kev Nyuaj Siab (Nyiaj Caij Nplooj Hlis). 2014 Aug; 22 (8): 1773-80.
> Tsoomfwv Lub Tsev Kawm Txuj Ci. Lub koom haum ntawm cov tshuaj. Zaub Mov thiab Khoom Noj Khoom Haus. "Dietary Reference Intakes rau Zog, Carbohydrate, Fibre, Rog, Fatty Acids, Cholesterol, Protein, thiab Amino Acids." National Academy Xovxwm. Washington, DC, 2005.
> Lub Tsev Haujlwm Saib Xyuas Kev Noj Qab Haus Huv thiab Kev Pabcuam Tib Neeg thiab US Department of Agriculture. "2015-2020 Cov Kev Cai Noj Haus rau Cov Neeg Mis Kas 8th Edition." Kaum Ob Hlis Ntuj 2015.