Protein Xav Tau Cov Neeg Laus

by Sharon Basaraba

Koj yuav tsum noj npaum li cas txhua hnub thaum peb muaj hnub nyoog?

Cov khw muag khoom noj khoom haus yog cov khoom noj khoom haus uas muaj cov khoom noj khoom haus, cov khoom noj, cov cij, cov khoom qab zib. Tab sis pes tsawg tus protein koj puas xav tau nyob rau hauv ib hnub? Thiab yog tias koj ua raws li kev cog qoob los noj cov khoom noj khoom haus, koj puas tuaj yeem txaus txaus siv qhov kev pabcuam no?

Ib Protein Primer

Protein yog ib yam tseem ceeb, thiab peb yuav tsum tau txais nws los ntawm cov zaub mov txhua hnub vim tias peb lub cev tsis muab nws li lawv cov roj thiab carbohydrates .

Protein yog siv los tsim thiab tswj cov leeg, pob txha, thiab tawv nqaij. Nws tseem ua rau cov enzymes uas tswj cov tshuaj muaj txheej txheem uas ua kom peb ciaj sia. Ntau txhiab tus proteins uas ua haujlwm hauv peb lub cev txhua txhua hnub, manufactured ntawm lub tsev blocks ntawm cov protein hu ua amino acids. Cov amino acids peb lub cev tsis tuaj yeem tsim muaj npe hu ua amino acids uas tseem ceeb.

Pes Tsawg Ntau Cov Protein Yuav Peb Txhua Hnub?

Qhov kev pom zoo ntawm cov koom haum kho mob, nrog rau US lub koom haum ntawm cov tshuaj, Health Canada, thiab World Health Organization, yog tias cov hnub uas yuav tsum tau muaj protein ntau rau cov laus muaj raws li lub cev qhov hnyav. Lawv cov txheej txheem protein ntau yog muab ua lej: 0.8 g ntawm cov hnyuv ntawm lub cev hauv ib hnub rau cov neeg laus uas muaj hnub nyoog tshaj 20. Raws li tus qauv, ib tug neeg uas kwv yees 150 phaus yuav tsum muaj 55 grams ntawm cov protein txhua hnub:

0.8 g ntawm cov protein x 68 kg (150 lb) = 55 g ntawm txhua hnub protein

Raws li Carol Greenwood, xibfwb nyob rau hauv Lub Tsev Haujlwm Saib Xyuas Kev Noj Qab Haushuv ntawm University of Toronto, cov neeg laus hnub nyoog tshaj 20 xyoo yuav tsum nrhiav kev sibtw ntawm 60-70 g ntawm cov protein txhua hnub. Ib tug qaib mis muaj txog 30 g; ib nrab-khob ntawm Greek yogurt txog 15 g.

"Cov tswv yim no yog tsim los ntawm advisory boards, raws li science tam sim no," nws hais rau kuv.

"Feem ntau, nyob hauv North America, cov neeg noj mov ntau cov khoom noj muaj protein ntau thiab cov protein ntau xav tau kev saib xyuas lawv tus kheej kom noj qab haus huv txawm tias cov zaub mov tsis noj nqaij yuav tsis noj zaub mov zoo thiab yuav haus tau roj ntau dhau lawm, tab sis lawv tseem feem ntau tau nce cov protein ntau. "

Qhov Zoo Tshaj Plaws

Cov tsiaj txhu ntawm cov protein xws li ntses, nqaij qaib, thiab mis nyuj feem ntau yog muab tag nrho cov tseem ceeb amino acids. Kev cog qoob loo xws li taum thiab legumes feem ntau tsis muaj ib qho lossis ntau qhov tseem ceeb ntawm cov amino acids, yog li tau txais ntau yam khoom noj muaj protein ntau xws li nplej thiab taum los yog legumes thiab nplej dawb ntxiv rau cov tsiaj txhu.

"Ib yam li koj yuav tsum tsis txhob tau txais tag nrho koj cov khoom noj los ntawm ob peb qho khoom noj, koj yuav tsum tsis txhob cia ib lossis ob qhov chaw ntawm cov protein," ceeb toom Greenwood. "Noj ntau hom tsiaj thiab nroj tsuag uas muaj protein, thiab tseem, sim thiab ua raws li Mediterranean khoom noj khoom haus nplua nuj hauv cov txiv hmab txiv ntoo thiab zaub."

Leej twg thiaj yuav muaj tsawg tus phom sij?

Greenwood ceeb toom hais tias muaj ob pab pawg neeg ntawm cov laus uas tsis tuaj yeem tau txais cov protein ntau txaus txhua hnub: cov laus ( tshwj xeeb tshaj yog cov laus tshaj 70 xyoo ), thiab dieters.

"Nws tau siv cov mis nyuj to .8 g / kg / day rau txhua hnub rau cov laus, tiam sis kev tshawb xyuas tsis ntev los no qhia tias cov neeg laus - tshaj li 70 xyoo - tsis yoojyim rau siv cov protein zaub mov lawv noj.

Qhov ntawd txhais tau hais tias lawv tsis tuaj yeem tau txais txaus, txawm tias lawv tab tom noj tib yam txhua hnub li lawv tau ua thaum lawv tseem yau. "

Qhov txhim kho, nws hais tias, yog rau cov neeg laus uas muaj hnub nyoog tshaj-70 hnub ua lawv hloov me ntsis nce mus rau qhov nruab nrab ntawm 1 g / kg / hnub - uas ua rau txhua hnub xav tau ntawm peb tus neeg 150 phaus hypothetical txog 68 g ntawm 55 g.

Cov neeg laus laus nrog kev noj zaub mov tsis zoo (thiab dieters aiming txwv calorie ntau ntau) yuav tsum saib xyuas lawv cov protein ntau, raws li Greenwood. Nws hais tias ib zaug calorie txhua hnub calorie tsawg dua 1200, nws yooj yim los hloov koj cov protein kom tsawg.

Pacing Yourself With Protein yog tias koj nyob hauv Hli 70

Coob tus laus laus tuaj noj zaub mov noj thaum noj su lossis noj hmo, tab sis Greenwood tau qhia cov protein ntau ntawm txhua pluas noj.

"Nws tsis yog txoj kev uas cov neeg laus noj ntau," nws hais. "Cov neeg laus yuav tsum tau ua kom lub caij nyoog ntawm lub sij hawm ntawm cov pluas noj zaub mov thaum piv rau cov neeg yau zog . "

Koj Puas Tau Ntau Cov Protein?

Raws li lub US Institute of Medicine, tsis muaj kev tiv thaiv kab mob siab tshaj plaws rau protein ntau hauv kev tshawb nrhiav; uas yog, nws tsis paub tias cov protein ntau npaum li cas. Txawm li cas los xij, cov kws qhia noj zaubmov zoo xws li Greenwood ceebtoom rau qhov feem ntau ntawm cov zaubmov nyob rau hauv koj cov zaubmov - xws li qee cov zaubmob uas tsis tshua muaj-carbohydrate - yuav ua rau lwm cov khoom noj xws li txiv hmab txiv ntoo thiab zaub, nrog rau tag nrho cov vitamins, minerals, thiab lwm yam kabmob -fighting cov txiv hmab txiv ntoo zoo li lawv muaj fiber ntau.

Tsis tas li ntawd, nws hais tias, qhov teeb meem yuav ua li cas nrog cov protein.

"Cov khoom noj zoo li cov nqaij ua muaj nqaij ntim feem ntau muaj ntau cov ntsev thiab cov nqaij liab feem ntau muaj roj ntau rog, ob qho tib si uas yog txuas rau ntau dua kab mob thiab kub siab."

Thaum kawg, noj cov khoom noj khoom haus nplua nuj yuav ua rau mob gout, mob heev heev ntawm mob caj dab uas muaj uric acid crystals tso rau hauv cov pob qij txha.

Cov kab hauv qab:

Kev noj zaub mov kom txaus txhua hnub tuaj yeem pab koj khaws cov ntshiv ntshiv, thiab yuav cia koj zoo siab dua, vim cov khoom noj muaj protein ntau feem ntau yog satiating dua cov uas muaj siab nyob hauv cov carbohydrates. Muaj feem ntau, tab sis, koj twb tau txais cov protein ntau txaus hauv koj cov khoom noj txhua hnub uas tsis tas yuav tsum tau noj tshuaj los yog cov zaub mov muaj zog - txawm li cas los xij cov neeg pabcuam pheej yig.

_{Qhov chaw:}

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_{Carol Greenwood, xib fwb.} _{Department of Nutrition Science, University of Toronto.} _{Kev sib tham ua los ntawm xov tooj Lub Plaub Hlis 1, 2014.}

_{Kev Ntsuas Cov Kev Noj Haus (DRIs): Cov Ntawv Pom Kom Txhawb Rau Cov Neeg, Cov Neeg Tiv Thaiv.} _{Food and Nutrition Board, Lub Koom Haum Ntawm Cov Tshuaj, Cov Cai Tswj Kev Kawm Ntsuas.} _{http://www.dsld.nlm.nih.gov/dsld/docs/Dietary_Reference_Intakes_Recommended_Intakes_for_Individuals.pdf}

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_{John D Bosse thiab Brian M Dixon.} _{Kev noj zaubmov noj zaubmov hauv kev hnyav kev tswjhwm: Kev Tshawb Fawb Kev Tawm Tsam Pub Qis thiab Hloov Dabneeg.} _{Nutr metab (London) .} _2012; _{9: 81.} _{http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3509388/}

_{Protein thiab amino acid yuav tsum muaj nyob hauv tib neeg kev noj haus.} _{Tshaj tawm ntawm koom tes FAO / LEEJ TWG / UNU kev pab tswv yim, npaj los ntawm World Health Organization, Food and Agriculture Organization ntawm lub tebchaws United Nations, thiab United Nations University.} _{Xyoo 2007.} _{http://www.who.int/nutrition/publications/nutrientrequirements/WHO_TRS_935/en/}

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