Qhov Zoo Tshaj Plig Ntawm Protein rau Cov Nqaij Hauv Tsev
Koj puas totaub txog cov protein ntau npaum licas? Ntau tus kws ncaws pob thiab cov neeg ua haujlwm coob tus xav tias lawv yuav tsum ua kom lawv cov protein kom tsawg dua los pab lawv poob phaus lossis tsim ntau dua cov leeg. Txij thaum cov leeg ua los ntawm cov protein, nws ua rau kev txiav txim siab hais tias noj ntau cov protein ntau yuav pab tau koj ua ntau dua cov leeg. Txawm li cas los xij, kev noj qab haus huv thiab kev nyab xeeb cov tub ceev xwm hais tias tsis yog qhov xwm txheej.
Kawm ntau npaum li cas cov protein koj xav tau txhua hnub.
Tau Hom Tshuaj Zoo
Proteins yog cov txheej txheem tsim ntawm tib neeg lub cev. Lawv ua los ntawm cov amino acids thiab xav tau tsim cov leeg nqaij, ntshav, tawv nqaij, plaub hau, rau tes, thiab hauv nruab nrog cev. Tom ntej no mus rau dej, cov protein ntau yog cov plentiful yam khoom nyob rau hauv lub cev , thiab feem ntau ntawm nws yog tiag hauv cov nqaij pob txha.
Cov khoom noj uas muaj tag nrho cov tseem ceeb hauv cov amino acids hu ua cov proteins uas ua tiav. Cov khoom noj no muaj xws li nqaij nyug, nqaij qaib, ntses, qe, mis, thiab cia li muaj lwm yam muab los ntawm cov tsiaj txhu.
Cov tsis muaj protein ntau tsis muaj tag nrho cov amino acids uas tseem ceeb thiab feem ntau yog zaub, txiv hmab txiv ntoo, nplej, noob, thiab noob txiv. Yog tias koj yog ib tug neeg tsis noj nqaij , qhov no tsis txhais tau tias koj tuaj yeem tsis tau tiav cov protein. Hauv qab no yog cov ntawv teev lus qee cov proteins uas tsis tiav. Yuav kom tau tag nrho cov amino acids uas tseem ceeb, tsuas xaiv cov khoom noj los ntawm ob los yog ntau dua ntawm txhua kab.
| Nroj tsuag | Legumes | Noob thiab Ceev | Zaub |
| Barley | Taum | Sesame noob | Nplooj ntsuab |
| Pob Pluas Mov | Lentils | Sunflower noob | Broccoli |
| Oats | Peas | Walnuts | |
| Mov | Txiv laum huab xeeb | Cashews | |
| Nplej zom | Soy khoom (taum paj) | Lwm cov noob txiv | |
| Tag nrho cov qhob cij |
Ntau tus kws kho mob ntseeg tau hais tias feem ntau ntawm cov neeg tau txais cov protein ntau tshaj lij txhua hnub. Qhov tseeb tiag, qee cov ntseeg tias cov American pheej noj haus li ntawm 50 feem pua ntau tshaj qhov kev pom zoo txhua hnub, uas yog pes tsawg ntawm 40 txog 70 gram txhua hnub nyob ntawm koj tus poj niam los txiv neej, hnub nyoog, thiab kev noj qab haus huv.
Yog hais tias koj yog tus ua exercise, Txawm li cas los xij, koj cov kev xav tau protein yuav nce tuaj vim kev ua haujlwm kev kawm thiab kev ua haujlwm ntawm lub cev muaj peev xwm ua rau tawg sai dua cov nqaij protein. Cov kev qhia dav dav rau kev ua kom muaj zog thiab muaj zog los ntawm kev sib tw ntawm American Dietetic Association thiab American College of Sports Medicine qhia tau siv ntawm 1.2 thiab 1.7 grams protein txhua kilogram ntawm lub cev qhov hnyav rau kev ua tau zoo tshaj plaws thiab kev noj qab haus huv.
Yog koj tseem tabtom tsim kom muaj ntau leeg, koj xav tias koj xav tau cov protein ntau dua, tab sis qhov no tsis yog qhov teeb meem. Muaj cov pov thawj tias cov cev nqaij daim tawv, xws li qoj ib ce los yog cov neeg ncaws pob, yuav tsum muaj protein ntau, tab sis tias ntau tshaj ob zaug cov hnub pom zoo yuav tsis pab kom koj ua tau ntau dua cov leeg .
Hauv essence, qhov ntau koj ce, ntau dua qhov koj xav tau protein ntau yuav. Txawm li cas los xij, noj nws dhau deb, piv txwv li, ntau dua li ob npaug ntawm koj cov protein kom tsawg, yuav tsis tas pab koj ua ntau dua cov leeg.
Yuav Tsum Ua Li Cas Thiaj Xav Tau Koj Cov Khoom Xav Protein
Siv cov kauj ruam no los nrhiav koj cov protein xav tau hauv grams (g)
- Nyhav hauv phaus faib rau 2.2 = hnyav hauv kilograms (kg)
- Qhov hnyav ntawm kg x 0.8 = protein ntau grams rau ib hnub twg
- Qhov hnyav ntawm kg x 1.7 = protein grams ib hnub toj siab
Siv tus naj npawb qis tsawg yog tias koj muaj kev noj qab haus huv thiab muaj sedentary (xws li, 0.8).
Siv tus nab npawb siab (nruab nrab ntawm 1.2 thiab 1.7) yog tias koj muaj kev ntxhov siab, xeeb tub, rov qab los ntawm kev muaj mob, lossis yog koj muaj kev sib txig thiab sib zog los yog kev ua siab ntev.
Piv Txwv:
154-phaus (lb) txiv neej uas yog ib tus neeg ua haujlwm ua si thiab nqa cov phaus
- 154 lb / 2.2 = 70 kg
- 70 kg x 1.5 = 105 grams protein txhua hnub
Tshawb xyuas cov Protein yog Feem Pua ntawm Tag Nrho Calories
Lwm txoj kev los xam cov protein ntau npaum li cas yog siv cov calorie txhua hnub thiab feem pua ntawm cov calories uas yuav los ntawm cov protein. Ua li no, koj yuav tsum paub ntau npaum li cas calories uas koj lub cev xav tau txhua hnub. Ua ntej, xyuas seb koj qhov metabolic Basal Rate (BMR) yog siv tus laij leb BMR.
Tom ntej no, xyuas seb muaj pes tsawg calorie ntau ntau rau koj los ntawm txhua hnub kev ua si thiab ntxiv tus lej rau koj qhov BMR. Qhov no yuav qhia koj ib qho kwv yees seb muaj pes tsawg calorie ntau koj yuav tsum tswj koj qhov hnyav tamsim no.
Tom qab koj tau ntsuas xyuas koj cov calorie ntau ntau, ntxiv mus seb qhov feem pua ntawm koj cov khoom noj puas yog los ntawm protein. Qhov feem pua koj xaiv yuav ua raws li koj lub hom phiaj, qib qoj, hnub nyoog, koj lub cev, thiab cov nqi metabolic.
Cov kws kho mob feem ntau xav kom koj cov protein kom tsawg li ntawm 15 thiab 30 feem pua. Thaum koj tau txiav txim siab seb koj feem xyuam npaum li cas ntawm cov protein, muab qhov feem pua los ntawm tag nrho cov calorie ntau ntau rau hnub ntawd.
Piv Txwv:
Rau ib tug 140-phaus poj niam, calorie kom tsawg 1800 calories, protein 20 feem pua:
- 1800 x 0.20 = 360 calories los ntawm cov protein
- Txij li 1 gram ntawm protein = 4 calories, faib cov protein ntau calories los ntawm 4
- 360/4 = 90 grams protein txhua hnub
Lo Lus Ntawm
Txawm li cas koj cov lus teb yog, nco ntsoov tias tsis muaj cov zaub mov khawv koob los yog tshuaj uas hloov tau txoj kev kawm thiab noj zaub mov zoo . Lub hauv paus ntawm cov kev pab cuam, seb koj lub hom phiaj yog poob phaus lossis nce nqaij , yog kev kawm ua lub zog , cardio qoj ib ce, thiab kev noj zaub mov zoo noj uas muaj cov carbs, nrog rau kev tshuav protein thiab roj.
> Qhov chaw:
> Jäger R, Kerksick CM, Campbell BI, li al. Thoob Ntiaj Teb Cov Ncaj Ncees ntawm Kev Noj Qab Haus Huv Kev Noj Qab Haus Huv Qhov Chaw: Cov khoom noj thiab lub cev. Phau ntawv ntawm Lub Koom Haum Thoob Ntiaj Teb Cov Khoom Noj Khoom Noj . 2017; 14 (1). doi: 10.1186 / s12970-017-0177-8.
> Protein thiab lub plawv mob. American Heart Association. https://healthyforgood.heart.org/Eat-smart/Articles/Protein-and-Heart-Health#.V84M4pgrLIU.
> Rodriguez NR, DiMarco NM, Langley S. Qhov chaw ntawm American Dietetic Association, Dietitians ntawm Canada, thiab American College of Sports Medicine: Nutrition and Athletic Performance. J Kuv Noj Zaub Tsuag. 2009 Mar; 109 (3): 509-27.