Qhov tseem ceeb ntawm Amino Acids
Peb nyob hauv ib lub koom txoos twg noj protein ntau rau lub cev poob, cev nqaij daim tawv, thiab kev noj qab haus huv yog muag heev thiab ntau dua. Noj cov nqaij, cov ntses, thiab cov khoom noj muaj peev xwm muab tau yooj yim txhua hnub. Ntau tus neeg laus thiab cov neeg ncaws pob ntseeg tau ntseeg tias ntau dua yog qhov zoo dua thiab ntxiv tau ntxiv los ntawm kev haus cov kabmob noj zaubmov thiab noj cov zaubmov uas muaj kev nojhaus.
Muaj protein ntau nyob txhua qhov thiab nyob rau hauv yuav luag txhua yam, nws nyuaj rau ntseeg tias tsis muaj protein ntau yog qhov kev txhawj xeeb.
Nyob rau hauv qhov tseeb, muaj ib qho tseem tsis tau muaj kev xav hais tias kev muaj protein ntau yog qhov nyuaj, raws li David. L. Katz, MD, MPH, FACPM, FACP, Founder thiab Thawj Coj ntawm Txoj Kev Pabcuam Tseeb Qhov Kev Ntsuas.
Tej zaum nws tsuas yog ib qho teeb meem ntawm kev nkag siab lub ntsiab ntawm cov protein deficiency.
Protein Deficiency yog dab tsi?
Qhov tseeb ntawm protein ntau tsis muaj nyob hauv Tebchaws Meskas thiab lwm lub tebchaws uas tau tsim tseg, Dr. Katz hais. Nws muaj nyob rau hauv lub tebchaws qis qis, tshwj xeeb tshaj yog nyob rau Africa thiab Asia.
Protein deficiency kuj hu ua protein ntau zog tsis zoo (PEM). Thaum PEM yog ib qho ua los ntawm qhov tsis muaj protein ntau, nws yog hu ua kwashiorkor. Thaum muaj protein ntau tsis tshua muaj kev sib txuas nrog cov cim caloric txwv, nws yog hu ua marasmic kwashiorkor, tshaj plaws daim ntawv tsis zoo ntawm kev tsis zoo. Ib qho ntawm cov teebmeem ntawm kwashiorkor yog edema lossis dej ua kua hauv cov nqaij. Lub plab bloated plab pom ntawm cov menyuam yaus uas txom nyem heev hauv cov tebchaws uas tshaib plab yog yam ntxwv ntawm kwashiorkor.
Muaj qee zaum muaj qee cov neeg muaj protein ntau tsawg hauv Tebchaws Meskas. Cov neeg mob hauv tsev kho mob uas mob hnyav ua rau coob leej. Feem pua tsawg ntawm cov neeg laus, thiab cov tib neeg tom qab cov zaub mov tsis tshua muaj kev txwv tsis paub tias lawv ua rau muaj kev tsis zoo.
Txij li thaum America tsis deb ntawm starving, muaj tseeb protein deficiency tsis txaus yuav luag.
Txawm li cas los xij, tsis muaj protein ntau txaus hauv koj cov khoom noj yuav ua tau teeb meem thaum lub sij hawm. Thaum cov protein deficiency tsis yog marginal nws yuav pib muaj qhov tsis zoo rau koj txoj kev noj qab haus huv. Qhov no yog vim li cas thiaj li tsim nyog protein ntau yog qhov tseem ceeb rau koj kom muaj lub cev zoo. Mus ntxiv rau cov kauj ruam, to taub txog cov luag hauj lwm ntawm cov protein thiab kev ua lub luag hauj lwm rau kev tsim nyog txaus noj yog qhov tseem ceeb.
To taub cov Protein thiab Amino Acids
Protein yog ib lub cev me me uas ua haujlwm hauv txhua lub cell ntawm koj lub cev. Nws yuav tsum tau rau cov nqaij ntshiv kev loj hlob thiab kev tswj cov nqaij thiab lub cev. Nws tau tsim los ntawm cov saw hlau cov amino acids uas yog cov khoom vaj tsev ntawm cov khoom noj. Muaj 20 tag nrho cov amino acids muaj cuaj qho tseem ceeb amino acids thiab 11 cov amino acids uas tsis tseem ceeb.
Raws li Caroline Passerrello, MS, RDN, LDN, Spokesperson rau Academy of Nutrition and Dietetics, muaj cuaj yam tseem ceeb amino acids uas peb yuav tsum haus kom tau raws li cov protein ntau vim peb tsis tuaj yeem ua rau hauv lub cev. Protein nyob rau hauv cov nqaij ntshiv thiab lub cev nqaij daim tawv yog nyob rau hauv qhov chaw ua si txhua qhov, yog li ntawd, yuav tsum muaj protein txhua hnub kom muaj kev ruaj khov hauv lub cev.
Tsawg Noj Zaub Noj Qis thiab Tshaj Lij
Raws li kev tshawb nrhiav luam tawm nyob rau hauv Annals ntawm New York Academy of Sciences , kwv yees li ib billion neeg thoob ntiaj teb tau tsis txaus siv cov protein ntau.
Qhov no yuav txhais tias peb noj tsawg dua cov protein ntau dua li koj lub cev xav tau, raws li tus kws qhia noj haus Caroline Passerrello. Vim tias koj lub cev yuav tsum muaj protein ntau txaus, tsis haus txaus yuav ua rau cov neeg tsis muaj mob.
Qhov kev pom zoo yog kwv yees li ntawm 10-20 feem pua ntawm koj cov calories tag nrho los ntawm cov protein los yog li ntawm .8-1g ntawm cov hnoos qeev ntawm ib lub cev hnyav ntawm lub cev txhua hnub. Piv txwv li, ib tug neeg uas hnyav 150 phaus leej twg xav tau 1800 calories ib hnub twg yuav tau noj 55-68 grams protein txhua hnub kom tau raws li 15 feem pua txhua hnub uas yuav tsum tau noj protein, hais tias Passerrello.
Cov tsos mob ntawm kev noj qab nyob zoo Protein
Protein deficiency tuaj yeem tshwm sim thaum koj noj tsis tau cov kua protein txaus kom muaj lub cev zoo.
Khwv yees li ib feem peb ntawm cov neeg laus hnub nyoog tshaj 50 xyoos tsis tau raws li cov hnub pom zoo (RDA) rau cov protein kom tsawg raws li kev tshawb nrhiav. Cov tib neeg tom qab ib txoj kev noj zaub mov muaj peev xwm tseem muaj feem yuav ua kom tsis muaj protein ntau. Qee cov kis las ua si hauv kev ncaws pob hauv chav kawm xws li boxing, wrestling, thiab bodybuilding yuav siv txoj kev tswj tus kheej ua kom khoov siab tawm hauv lawv cov cev tsis muaj peev xwm.
Thaum cov protein tsis muaj nyob rau hauv koj cov khoom noj, tshwj xeeb tshaj yog rau cov sij hawm ntev, nws tuaj yeem ua rau koj tsis muaj peev xwm thiab ua rau muaj kev phom sij. Caroline Passerrello, MS, RDN, LDN, qhia tias tsis muaj protein ntau yuav ua tau rau cov hauv qab no:
- Cov nqaij ntshiv - protein yog qhov tseem ceeb rau kev loj hlob ntawm cov leeg , lub zog, thiab kho. Cov protein tsis txaus rau koj cov khoom noj tsis muaj zog, mob nqaij, nqaij muaj zog, thiab muaj nuj nqi. Tsis haus cov protein ntau txaus kuj ua tau rau cov nqaij ntshiv, tsis muaj zog, thiab mob mob. Koj lub cev yuav siv protein ntau los ntawm cov leeg nqaij thiab siv nws ua lub zog los pab txhawb lwm lub cev tseem ceeb thaum muaj protein tsawg. Qhov no nws thiaj li ua rau cov nqaij ntshiv los yog atrophy los ntawm kev noj cov zaub mov tsis muaj roj, tsis muaj zog.
- Kev mob tsis zoo ntawm lub qhov txhab - qhov txhab zoo yog nyob ntawm kev noj zaub mov zoo, nrog rau cov protein kom tsawg. Protein deficiency tau pom tias yuav pab txhawb rau cov nqaij mos tsis tau zoo thiab txo cov kua roj hmab tsawg, raws li kev tshawb fawb. Yog tsis muaj protein ntau, qhov mob kho qhov nqaij ntawd tau hais tias yuav raug nyom heev.
- Cov kab mob - koj lub cev tsis ua haujlwm zoo tshaj plaws nrog rau cov protein kom tsawg. Protein deficiency yog qhia rau koj lub cev tsis muaj zog. Yog tias tsis muaj kev tiv thaiv kab mob kev noj qab haus huv, koj yuav kis tau tus kabmob thiab muaj peev xwm mus tua cov kab mob tsawg dua.
Kuv Yuav Ua Li Cas Thiaj Muaj Ntau Yam Tshuaj?
Yuav kom muaj lub cev noj qab nyob zoo, cov khoom noj kom txaus tsim nyog yog qhov tseem ceeb. Qhov no tsis txhais tau tias yog qhov zoo dua, tsis yog nws txhais tau hais tias noj zaubmov ntxiv tsuas yog tsim cov leeg nqaij xwb, tsis yog lub cev rog, raws li Dr. Katz.
Pom zoo li cas yog noj protein txaus txaus los txhawb koj lub cev lub cev, tus qauv, thiab kev ua haujlwm. Txoj cai no yuav txawv rau txhua tus neeg.
Muaj qee lub sijhawm uas cov qev noj zaub mov qis tsis txaus ntshai. Qhov no yog qhov tseeb rau qee tus neeg laus thiab rau cov kev txwv tsis pub noj zaub mov ntau dhau. Nyob rau hauv cov qauv no, cov protein kom tsawg tau yooj yim thiab muaj txheej txheem yooj yim.
Protein muaj nyob rau hauv ntau hom tsiaj thiab cov khoom noj cog. Kev xaiv cov khoom noj muaj txiaj ntsig zoo kuj tau pom zoo rau kev noj qab haus huv thiab kev nyab xeeb. Nutrition expert, Caroline Passerrello pom zoo rau cov hauv qab no:
- Tsom kom muaj li 20 grams thiab khoom noj txom ncauj kom muaj txog 10 grams ntawm cov protein (3 ooj ntawm nqaij qaib mis uas muaj li ntawm 21 gram protein).
- Noj cov protein ntau dua li quinoa.
- Xaiv cov taum raws li cov noodles uas tsis yog cov nplej raws li cov nplej.
Kuv Puas Tuaj Yeej Tau Noj Zaubmov?
Kev noj zaub mov raws li yog qhov sib txawv. Muaj ntau cov kev tshawb fawb tau qhia cov zaub mov raws li cov zaub mov muaj txiaj ntsig zoo heev. Ib qho ntawm cov tswv yim feem ntau ntawm cov neeg tsis noj nqaij los yog zaub-raws li kev noj mov yog tias koj tsis muaj peev xwm tau txais cov khoom noj txaus hauv koj cov zaub mov. Lwm myth cov neeg pab leg ntaubntawv koj yuav tsum pair cov protein proteins kom tau tag nrho cov amino acids kom tiav tiav protein . Kev tshawb xyuas tam sim no hais tias koj tuaj yeem tau txais cov protein kom ntau txaus thaum noj mov ntau yam khoom noj rau hnub ntawd thiab kev sib dho tsis tsim nyog.
Raws li American Dietetic Association (ADA), cov khoom noj los yog zaub noj mov tuaj yeem ua suab nrov thiab txaus rau txhua tus neeg, suav nrog cov neeg ncaws pob. Cov nram no yog ib daim ntawv teev cov khoom cog muaj protein ntau xws li hauv koj cov zaub mov:
- Lentils
- Quinoa
- Tofu
- Dub noob taum
- Taub dag noob
- Almonds
- Oats
Lwm Cov Lus Qhia Txog Cov Khoom Noj
Raws li United States Department of Agriculture (USDA), kev noj cov zaubmov noj nyob ntawm seb hnub nyoog, tub ntxhais, thiab lub cev ua si. Lawv kuj hais tias feem ntau cov neeg Asmeskas noj zaub mov txaus tab sis yuav tsum tau ua kom tau leaner thiab ntau yam kev xaiv ntawm cov khoom noj no.
Cov lus qhia xaiv hauv qab ntawm protein ntau ntawm USDA yuav pab:
- Xaiv cov nqaij ntshiv los yog roj tsawg thiab nqaij qaib.
- Xaiv cov nqaij nruab deg siab nyob rau hauv omega 3 fatty acids nrog salmon, trout, sardines, thiab anchovies.
- Tsis txhob haus cov nqaij qaib, qaib cov txwv, thiab nqaij npuas uas tau raug kho kom zoo dua nrog cov kua ntsev.
- Xaiv cov txiv qoob thiab cov noob kom cov ntsev noj kom tsawg.
( Feem ntau, 1 ounce ntawm nqaij, nqaij qaib los yog ntses, 1/4 khob taum, 1 qe, 1 tablespoon txiv laum huab xeeb, los yog ½ ounce ntawm cov noob txiv ntoo los yog noob yuav tsum yog 1 xuab moos-piv txwv ntawm Cov Khoom Noj Cov Khoom Noj )
Lo Lus Ntawm
Muaj tseeb protein ntau tsis tshua muaj tshwm sim nyob rau hauv Tebchaws Asmeskas tab sis muaj nyob rau qee qhov marginal levels. Protein yog ib qho tseem ceeb rau txhua lub hlwb thiab lub cev nqaij daim tawv thiab thaum tsis tshua muaj peev xwm tuaj yeem cuam tshuam lub cev. Muab protein ntau rau koj cov zaub mov yog ib txoj kev yooj yim thiab tau los ntawm kev siv ntau yam khoom noj los ntawm cov nroj tsuag los yog cov tsiaj txhu. Pom zoo cov protein ntau yuav txawv rau ib tus neeg nyob ntawm seb muaj hnub nyoog, tub los ntxhais, thiab kev ua kom lub cev muaj zog. Kev noj zaub mov kom ntau txaus yuav ua tiav kev noj cov zaub (vegan) noj zaub mov los yog cov khoom noj uas muaj xws li cov khoom cog thiab tsiaj txhu.
> Qhov chaw:
Backx EM thiab al. Cov protein txaav thiab lean lub cev txuag lub cev thaum txuag hluav taws xob hauv cov neeg laus rog. Thoob Ntiaj Teb Phau Ntawv Qhia Txog Rog. 2016
> Douglas Paddon-Jones li al. Protein thiab noj qab haus huv laus. Cov Ntawv Tshaj Tawm Txog Kev Kuaj Mob Mis Kas. 2015
> Geisler C, Prado CM, Müller MJ. Kev Tsis Txaus Siab ntawm Lub Cev Nyuaj Ua Rau Lub Cev Muaj Nthuav Rau Ib Tug Neeg Nyab Xeeb Protein -Lessons ntawm Lub Cev Kev Ntsuam Xyuas Lub Cev. Phau Ntawv Teev Tseg. 2017
> Guoyao Wu. Kev noj haus protein kom noj qab haus huv thiab tib neeg kev noj qab haus huv. Phau Ntawv Qhia Zaub Mov thiab Kev Ua Haujlwm, 2016
> Henley EC li al. Qhov tseem ceeb ntawm kev noj haus protein ntau hauv kev noj qab haus huv: tiv thaiv protein deficiency hauv sub Saharan Africa los ntawm transgenic biofortified sorghum. Kev Txhim Kho hauv Kev Tshawb Fawb Zaub Mov thiab Khoom Noj. Xyoo 2010