Protein yog ib lub cev me me uas txhais tau hais tias lub cev yuav tsum muaj ntau ntau. Nws kuj muab lub zog rau kev noj qab haus huv. Qhov no tsis txhais tau hais tias peb yuav tsum yuav cov hmoov ntawm cov hmoov av hmoov av los yog sau cov thawv txias nrog cov phaus nqaij. Protein intake yog ib qho txawv rau txhua tus neeg raws hnub nyoog thiab khov ntawm lub cev txhua hnub ua piv txwv.
Ntxiv dua yog tsis zoo dua thaum nws tuaj cuag protein kom tsawg.
Ib lub overabundance feem ntau tsis tseem ceeb kom muaj lub cev zoo. Hmoov tsis, cov khoom noj khoom haus protein ntau tau tshwm sim los ntawm ntau cov neeg ua haujlwm, cov neeg ncaws pob, thiab cov neeg koom siab kom poob ntau tshaj qhov ua txhua hnub. Txawm hais tias tag nrho cov macronutrients yuav tsum tau xav txog kev qoj siab, nws tseem ceeb heev kom nkag siab cov protein kom tsawg thiab nws txoj haujlwm.
Lub Function ntawm Protein
Protein yog tsim los ntawm cov saw hlau cov amino acids nrog ntau cov txiaj ntsim kev noj qab haus huv rau peb lub cev. Txhua cov roj ntsha muaj protein ntau hauv ib txoj haujlwm. Protein yog lub luag haujlwm rau tus qauv, kev ua haujlwm, thiab kev tswj lub cev ntawm lub cev, cov nqaij, thiab lub cev. Nws yooj yim rau kev nkag siab txog kev zoo siab nyob ib puag ncig lub hwj chim ntawm cov protein thiab kev ntxias kom ntseeg tau hais tias ntau dua yog qhov zoo dua.
Protein yog ib qho tseem ceeb hauv txhua lub cell ntawm tib neeg lub cev. Peb cov plaub hau thiab cov rau tes feem ntau yog tsim ntawm cov me me. Protein yuav tsum tsim thiab kho cov ntaub so ntswg, tswj cov tshuaj yeeb dej caw, cov tshuaj hormones, thiab lwm cov tshuaj chemical.
Protein plays lub luag haujlwm tseem ceeb xws li lub tsev thaiv rau peb cov pob txha, ntshav, tawv nqaij, pob txha, thiab nqaij.
Protein tsis txuag los ntawm lub cev thiab tsis tuaj yeem twv tau los ntawm kev ua kom muaj zog. Lwm cov zaub mov tseem ceeb ntawm cov carronohydrates thiab cov roj ntsha muab lub zog tsim nyog rau lub neej thiab kev ua si. Vim hais tias muaj protein ntau feem ntau los ntawm cov zaub mov peb noj, ntau ntseeg tias siv ntau heev txhua hnub yog kev daws teeb meem.
Qhov no tsuas yog tsis muaj tseeb.
Protein Requirements
Feem ntau cov protein ntau yuav tsis to taub vim muaj kev lag luam zoo los ntawm nws txoj kev muaj peev xwm los tsim cov nqaij ntshiv. Qhov ntawd yog qhov zoo thiab zoo, tiam sis kev ua kom pom tseeb yuav tsum muab tso rau qhov zoo thiab kom muaj nuj nqis ntawm cov khoom noj uas siv rau ntawm tus kheej.
Protein kom tsawg tshaj qhov nyiaj pom zoo pub txhua hnub tseem tshuav ib qho teeb meem uas muaj teeb meem thiab tsis tu ncua. Txoj hauj lwm sawv ntawm Pawg Neeg Ncaws Pob Ntaus Phom ntawm Kev Noj Qab Haus Huv ( International Society of Sports Nutrition) yuav tsum tau "cov khoom noj protein ntawm 1.4 - 2.0 g / kg / hnub rau cov neeg ua haujlwm tsis zoo xwb tiam sis txhim kho cov kev cob qhia rau kev xyaum ua haujlwm." Qhov tseem ceeb rau nqe lus no yog raws li cov neeg ua haujlwm hauv kev qoj ib ce thiab noj ib qho kev noj cov khoom noj kom haum. Cov kev tshawb nrhiav kuj qhia tau hais tias cov neeg ua haujlwm thiab cov kis las yuav tau txais txiaj ntsim los ntawm cov protein ntau ntxiv kom tau raws li cov protein ntau hnub.
Raws li koj tus kheej xav tau
Protein cov kev cai yuav txawv rau txhua tus neeg uas ua tib zoo xav txog kev noj qab nyob zoo, tsis tu ncua, mus rau cov neeg ncaws pob. Txhua leej txhua tus xav kom ntseeg tias noj tons ntawm nqaij qaib, poob qis protein ntau, thiab noj cov protein ntau yog mus ua si ntawm lawv lub cev.
Kev cob qhia kev ua haujlwm yog dab tsi tsim cov nqaij ntshiv thiab cov nqaij muaj protein ntau yog txoj haujlwm kho ntawm kev puas tsuaj. Nws yog lub cim ntawm kev qoj ib ce thiab cov paj hlwb ua ke uas ua rau cov nqaij loj hlob tshwm sim.
Peb txhua tus nyias muaj nyias txoj kev ua neej thaum nws los ntawm kev ua si ntawm tus menyuam mus rau cov laus. Varied lub hnub nyoog thiab lub cev ua ub no pab txheeb xyuas cov nyiaj pub dawb txhua hnub rau protein. Tam sim no thiab raws li lub koom haum ntawm cov tshuaj, qhov pom zoo txhua hnub nyiaj pub rau cov protein yuav muab xam siv .8 grams ntawm cov protein ib kilogram ntawm bodyweight. Ib tug neeg laus uas tsis yog-tus txiv neej uas 160 lbs yuav tsum tau 58 grams ntawm cov protein ib hnub twg piv txwv.
Cov nyiaj pabcuam txhua txhua hnub (RDAs) rau cov menyuam yog 1.5grams ntawm cov protein, .8 rau 1.5grams rau cov neeg laus, thiab 1.2 txog 2.0 rau cov neeg ncaws pob ntawm ib kilogram ntawm bodyweight.
Qhov chaw:
> Academy of Nutrition and Dietetics, Protein thiab Athletes - Koj Npaum Li Cas? , Alexandra Caspero, MA, RD, 12-10-14.
> Thoob Ntiaj Teb Cov Khoom Noj Khoom Noj. Txoj Haujlwm Kev Muag Khoom: Protein thiab Exercise, Bill Campbell, Richard B Kreider, 9-26-07.
US National Library ntawm Medicine, National Institutes of HealthTop of Daim Ntawv, Kev Nyab Xeeb ntawm Cov Khoom Noj Txais hauv Kev Zog, Lub Cev Muaj Zog thiab Kev Cuam Tshuam Cov Kev Hloov Ntxiv nyob rau Lub Zog / Lub Hwj Huam Kub, ncbi.nlm.nih.gov, Jay R Hoffman, 12-13-06.