Proteins Cov Khoom Noj Khoom Haus
Protein yog ib qho ntawm cov qauv ntawm tib neeg lub cev, ua li ntawm 16 feem pua ntawm peb lub cev qhov hnyav. Cov nqaij, cov plaub hau, tawv nqaij, thiab cov ntaub so ntswg yog tsim los ntawm cov protein ntau. Tsis tas li ntawd, protein plays lub luag haujlwm tseem ceeb hauv txhua lub hlwb thiab feem ntau ntawm cov kua hauv peb lub cev. Muaj ntau ntawm koj cov tshuaj xws li cov enzymes, hormones, neurotransmitters, thiab txawm DNA yog tsawg kawg yog cov ua los ntawm cov protein.
Txawm hais tias tib neeg lub cev zoo ntawm cov roj ntsha "recycling", koj siv cov protein ntau tas li, yog li nws tseem ceeb heev uas yuav hloov nws.
Cov Khoom Noj Khoom Haus (Protein)
Protein muaj nyob hauv cov nroj tsuag thiab tsiaj txhu ntawm cov zaub mov. Cov tsiaj txhu, xws li nqaij nyug, nqaij qaib, nqaij npuas, ntses, thiab qus qus muaj protein ntau. Yog li ntawd, yog cov hnyuv ntxwm, nqaij npuas, thiab nqaij noj nqaij. Cov nroj ntsu loj muaj xws li txiv ntseej thiab noob, nrog tsawg dua hauv cov nplej.
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Neeg tsis noj nqaij thiab Non-Vegetarian Proteins Cov Chaw: Dab tsi yog qhov txawv?
Tag nrho cov proteins uas ua los ntawm cov kab mob me me hu ua amino acids . Peb lub cev tuaj yeem tsim cov tshuaj amino acids feem ntau, tab sis lawv yuav tsum tuaj ntawm peb cov khoom noj. Cov tsiaj proteins xws li cov nqaij, qe, thiab cov khoom siv mis nyuj muaj cov amino acids tseem ceeb kom lawv paub tias yog cov proteins uas ua tiav.
Cog cov proteins uas tseem ua los ntawm cov amino acids, tab sis nws tsis tshua muaj protein ntau rau tag nrho cov tseem ceeb amino acids, yog li lawv raug xa mus rau cov nqaij ua tsis tiav.
Cov neeg uas noj cov tsiaj proteins tsis tas yuav txhawj txog seb lawv puas tau txais cov amino acids uas tseem ceeb txaus yog tias lawv haus cov kua protein txaus txhua hnub.
Cov neeg uas noj cov qe los yog cov khoom noj siv mis tsis muaj ntau txhawj txog ib yam. Vegans, uas tsuas noj cov zaub mov raws li, tej zaum yuav tau them nyiaj rau cov khoom noj protein kom paub tseeb tias lawv tau txais cov amino acids txaus txhua hnub. Qhov no yuav ua tau los ntawm kev noj cov ntses proteins xws li kua qaub, quinoa, los yog chia , uas yog cov proteins uas ua tiav, lossis noj cov tshuaj proteins complementary txhua hnub.
Cov Poj Cov Tshuaj Tuaj Tom Qab Dab Tsi?
Cov proteins uas sau tau ntxiv yog cov proteins uas cog thaum uas ua ke muab tag nrho cov tseem ceeb hauv cov amino acids. Piv txwv, cov nplej thiab legumes yog sib ntxiv vim tias cov nplej muaj qis heev hauv ib qho amino acid hu ua lysine tab sis lawv muaj cov tryptophan, methionine, thiab cysteine. Legumes, ntawm qhov tod tes, muaj siab nyob rau hauv lysine tab sis qis dua rau cov amino acids.
Cov nplej thiab legumes txhawb ib leeg thiab thaum twg koj haus tau ob qho, vegans tau txais tag nrho cov amino acid uas lawv xav tau. Ceev los yog cov noob thiab legumes kuj yog cov kabmob ua ke. Cov proteins uas tsis 't' yuav tsum tau noj rau tib pluas noj, tsuas yog qee lub sij hawm thaum tib hnub ntawd.
Kev Noj Qab Haus Huv Ntawm Protein
Rau feem ntau, noj cov zaub mov muaj protein ntau yuav muab cov ntaub ntawv raw li koj lub cev xav tau los tuav cov ntaub so ntswg, kabmob, thiab rau txhua yam haujlwm uas tau hais dhau los. Noj protein kuj tuaj yeem pab koj tswj koj qhov hnyav vim hais tias nws yuav siv sij hawm ntev dua mus zom cov pluas mov muaj protein ntau ces koj yuav hnov tag nrho ntev dua (cia li nco ntsoov saib koj calorie, ib yam nkaus thiab).
Qee cov khoom noj muaj protein ntau muaj txiaj ntsig zoo ntxiv raws li lwm yam. Ntses, xws li salmon, tuna, herring, thiab trout, muaj protein ntau thiab omega-3 fatty acids uas tseem ceeb rau kev noj qab haus huv. Legumes muaj protein ntau thiab lawv nyob rau hauv fiber ntau thiab muaj cov phytochemicals uas yuav muaj kev noj qab haus huv.
Kev Phem ntawm Protein Deficiency
Tsis zoo li cov rog thiab piam thaj, peb lub cev muaj peev xwm khaws cov protein ntau. Yog tias peb yuav tsum noj cov protein ntau, peb lub cev yuav pib tawg cov leeg nqaij rau nws cov kev xav tau. Protein deficiency tsis tshua muaj tshwm sim hauv cov teb chaws tsim, tab sis nws tshwm sim tau yog tias ib tug neeg tsis noj zaub mov txhua hnub.
Txoj Kev Pheej Ywg Noj Ntau Tshaj Tawm
Qhov no yog lub ntsiab lus tseem ceeb rau cov neeg noj cov zaub mov uas siab dua hauv cov protein ntau dua li qub. Hauv kev ntsuam xyuas ntawm kev tshawb fawb, National Academy of Sciences tau qhia tias tsuas yog muaj kev phom sij ntawm cov zaub mov muaj protein ntau rau cov neeg uas muaj mob raum. Tomqab kawm tas, lawv xav tias 10 feem pua rau 35 feem pua ntawm cov calorie ntau ntau hnub los ntawm protein. Lawv kuj taw tawm tias cov protein ntau ntxiv yuav pab tswv yim rau kev rog rog. Kuj muaj pov thawj pom tias cov tshuaj protein ntxiv yuav pab tiv thaiv kom txhob mob txha .
Txawm li cas los xij, noj zaub mov muaj protein ntau tuaj yeem ua rau lub cev qhuav dej , txawm tias cov neeg muaj zog ntaus kis las. Yog li, yog tias koj ua raws li kev noj haus protein ntau, nws tseem ceeb heev rau haus dej ntxiv.
Extra protein yuav tawg zom rau hauv cov ntshav qab zib hauv txoj kev hu ua gluconeogenesis . Ntawm cov khoom noj uas tsis muaj phom, qhov no tshwm sim tas li. Ib qho txiaj ntsim ntawm cov kua qab qab ntawm cov protein yog tias nws yog absorbed rau hauv cov hlab ntsha qeeb heev, yog li nws tsis ua kom muaj ntshav qab zib sai nce . Txawm li cas los xij, qee leej neeg muaj ntshav qab zib pom tias muaj protein ntau ntau ua rau ntshav qab zib ntau dhau lawm, thiab qis dua cov qes qee zaum pom tias lub sijhawm ua rau lawv zoo dua nrog cov qe ntshav kom tsawg dua li noj ntau cov protein ntau.
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Npaum Licas Koj Xav Tau Ntau Npaum Licas?
Cov kev xav tau protein ntau nyob ntawm seb hnub nyoog, qhov loj me, thiab qib kev ua. Cov txheej txheem siv los ntawm cov khoom noj khoom haus los ntsuas seb qhov yuav tsum tau noj cov zaubmov qis txhua hnub yog kom muab koj lub cev hnyav rau hauv kilograms los ntawm 0.8, lossis hnyav hauv phaus los ntawm 0.37. Qhov no yog tus naj npawb ntawm cov grams ntawm protein uas yuav tsum yog txhua hnub tsawg kawg nkaus.
Raws li hom no, tus neeg mob hnyav 150 phaus yuav tsum noj 55 grams ntawm cov protein txhua hnub, 200 phaus tus neeg yuav tsum tau 74 grams, thiab 250 phaus tus neeg yuav tsum tau noj 92 grams.
Ib txoj hauv kev yooj yim los txiav txim kom muaj protein ntau: ounce cov nqi sib npaug.
Lub USDA muaj feem xyuam nrog cov protein ntau kom pom zoo raws li 'ounce equivalents' uas yuav yooj yim to taub. Cov lus pom zoo no yog ua los ntawm lub hnub nyoog thiab kev pw ua ke thiab zoo rau cov neeg uas muaj mob me:
- Cov me nyuam 2 - 3 xyoos: 2 ounce tus nqi sib npaug hauv ib hnub
- Cov menyuam yaus 4 - 8 xyoos: 4 ounce cov khoom sib piv hauv ib hnub twg
- Me nyuam yaus 9 - 13 xyoos: 5 ounce cov khoom sib piv hauv ib hnub twg
- Cov ntxhais 14 - 18 xyoos: 5 ounce cov sib piv hauv ib hnub twg
- Cov menyuam 14 - 18 xyoos: 6 ounce cov khoom sib piv hauv ib hnub twg
- Cov poj niam 19 - 30 xyoo: 5 1/2 ounce cov khoom sib piv hauv ib hnub twg
- Cov poj niam 31 xyoo thiab laus dua: 5 ooj tus nqi sib npaug rau ib hnub
- Txiv neej 19 - 30 xyoo: 6 1/2 ounce cov khoom sib piv hauv ib hnub twg
- Txiv neej 31 - 50 xyoo: 6 ounce tus nqi sib piv rau ib hnub twg
- Txiv neej 51 xyoos thiab laus dua: 5 1/2 ounce cov khoom sib piv hauv ib hnub twg
Dab tsi yog qhov sib npaug li tus Ounce tus sib npaug?
Tus nqi ntawm cov protein ntau ntawm cov zaub mov mus rau cov zaub mov, yog li ntawm no nws yog ib daim ntawv coj los pab koj paub tias qhov sib npaug li ounce cov protein. Cov khoom noj no yog qhov tseem ceeb tshaj ntawm USDA tus Pawg Neeg Xaiv Lawb xaiv:
- 1 ooj ntawm nqaij, nqaij qaib, ntses lossis ua si
- 1/4 khob cov khoom qab zib siav
- 1 qe
- 1 tablespoon ntawm txiv laum huab xeeb,
- 1/2 ounce mos txwv (tawm ntawm lub plhaub)
- 1/2 ounce ntawm cov noob
Lwm cov khoom noj xws li mis nyuj, cheese, nplej thiab veggies txawm muaj protein ntau me me.
Cov Neeg Ua Si Puas Xav Tau Ntau Cov Tshuaj?
Muaj. Cov neeg ua haujlwm hauv kev qoj ib ce (xws li khiav nrug ntev) lossis hnyav ua haujlwm hnyav (xws li lub tsev lub cev) yuav pab tau los ntawm cov protein ntau hauv lawv cov zaub mov. Qhov kev pom zoo tam sim no yog rau cov neeg ncaws pob kom haus 1.2 rau 1.7 grams protein txhua hnub rau txhua kilogram ntawm lub cev hnyav.
Tab sis koj yuav ua li cas yog tias koj yog ib tus neeg kis las los yog cia li sim ua cov leeg ntau dua? Koj yuav xav tau ib qho protein ntau me ntsis hauv koj cov khoom noj. Ua haujlwm nrog koj tus kws kho mob lossis tus kws ntsuas khoom noj khoom haus los pab koj txiav txim seb qhov nyiaj rau koj npaum li cas.
Cov pojniam xeebtub puas xav tau cov protein ntau?
Muaj. Lub koom haum ntawm cov tshuaj pom zoo tias qhov tsawg tshaj plaws ntawm cov protein ntau rau cov poj niam cev xeeb tub yuav txog 10 gram ib hnub ntau dua li niaj zaus, tab sis qhov no tsis yog qhov tseem ceeb hauv thawj ib nrab ntawm qhov kev xeeb tub.
Puas yog tsis muaj Protein Intake Ua Pes Tsawg Tus Nqi Tag Nrho?
Ntau cov kev pabcuam thiab nutritionists feemcuam feem pua ntawm cov calorie ntau ntau, feem ntau ntawm 10 feem pua mus rau 20 feem pua, yog ib txoj hauv kev kom paub cov protein ntau npaum li cas tus neeg xav haus txhua hnub. Qhov no yog qhov kwv yees zoo ntawm tus neeg tsawg tus protein ntau xav tau. Nws ua hauj lwm vim tias feem ntau, cov neeg loj dua thiab ntau tus neeg mob xav tau ntau calorie, yog li cov calorie ntau ntau uas lawv xav tau, cov protein ntau lawv yuav tau txais.
Qhov twg qhov no poob yog thaum tib neeg noj cov khoom noj uas muaj tsawg dua hauv calorie ntau ntau, meej pem los yog tsis. Cov neeg uas muaj mob los yog poob phaus, piv txwv, tsis tas yuav muaj protein ntau vim lawv noj tsawg dua cov calorie, yog li leej twg ntawm qhov kev noj haus tsis yuag yuav tsum tsis txhob mus rau "feem pua ntawm cov calories txoj kev" rau kev xam cov kev xav tau protein.
Muaj Protein rau hauv Koj Kev Noj Haus
Cov khoom noj uas muaj protein ntau yuav muaj kev noj qab haus huv los yog lawv muaj peev xwm muab tau nrog cov calorie, rog, sodium los sis txawm nraim ntxiv suab thaj. Ntawm no yog ob peb lub tswv yim kom tau protein ntau txaus rau hauv koj lub hnub tsis muaj kev cuam tshuam koj cov khoom noj:
- Pab cov qe ntsuag thiab cov khoom noj khoom haus rau noj tshais.
- Xaiv cov nqaij qaib cov txwv nqaij los yog cov hnyuv ntxwm uas muaj roj tsawg. Zoo dua, nrhiav cov npe nrog sodium tsawg.
- Ntxiv cov noob los sis cov txiv ntseej rau cov zaub ntsuab los yog saum lub veggie sab phaj
- Noj khoom txom ncauj ntawm ib tug puv tes ntawm almonds thiab berries los yog ib tug me me mus medium medium Kua.
- Yuav tsum ntshiv cov nqaij thiab tsis txhob hnyav creamy kua ntses uas ntxiv tau ntau ntau cov calories ntxiv. Pab koj cov nqaij nrog ntau tsaus ntsuab thiab cov xim veggies.
- Noj ntau dua ntses, tab sis tsis txhob ntses ntses. Xaiv cov ntses lossis ntses ua ke.
- Pab ci los yog roasted nqaij qaib es tsis txhob kib nqaij qaib.
- Ua ib tug do-Fry nrog pieces ntawm nqaij qaib thiab tshiab veggies.
Qhov chaw:
Dietary Reference Intakes rau Energy, Carbohydrate, Fibre, Rog, Rog Acid, Cholesterol, Protein, thiab Amino Acids (Macronutrients) (2005), Zaub Mov thiab Khoom Noj, National Academy of Sciences.
Txiv qaub, PWR. (1996). "Kev noj zaubmov kom muaj kev noj zaubmov ntxiv lossis tsimnyog rau cov tibneeg uas muaj lub cev muaj sia?" Kev Noj Zaubmov Zoo 54: S169-S175.
Khoom Noj Thaum Cev Xeeb Tub: Tshooj II. Lub koom haum ntawm cov tshuaj. (1990)
Tebchaws Asmeskas Lub Tsev Haujlwm Saib Xyuas Kev Ua Qoob Loo "Txhua Yam Txog Cov Khoom Noj Hauv Cov Khoom Noj". Https://www.choosemyplate.gov/protein-foods