Ib qho Taw Qhia Txog Dab Tsi, Vim Li Cas, Thiab Ua Li Cas Thiaj Ntsis?
Muaj 3 hom kev lag luam rau zaub mov: protein, rog, thiab carbohydrate . Cov tshooj no yog hais txog cov protein. Peb mam li tham txog seb nws yog dab tsi, vim li cas koj xav tau nws, yuav ua li cas thiaj tau, thiab ntau npaum li cas koj xav tau kev noj qab haus huv.
Vim Li Cas Peb Xav Xav Tau Protein
Ua ntej peb nkag mus rau cov ntsiab lus ntawm cov protein, peb tau txais kev txhawb zog los ntawm kev txiaj ntsim zoo li cas cov protein ua. Peb lub cev siv cov protein kom tsim txhua yam.
Cov tawv nqaij, plaub hau, cov leeg nqaij, kabmob, txawm tias hemoglobin hauv koj cov ntshav yog ua los ntawm cov protein. Thiab daim ntawv sau mus rau: Cov enzymes uas zom cov zaub mov thiab cov tshuaj muaj zog ntawm lub cev yog cov proteins. Peb lub cev tiv thaiv kab mob yog nyob ntawm seb cov kua protein ua rau cov tshuaj tiv thaiv kab mob. Protein molecules pab hloov cov lus ntawm cov neurotransmitters hauv peb lub hlwb. Thiab ntau cov tshuaj hormones, nrog rau cov tshuaj insulin thiab lwm yam metabolism hauv-regulating hormones, yog cov proteins thiab.
Kuv bet koj xav nyob qhov twg yog qhov protein? Cia kuv ntawm nws . Tab sis ua ntej peb mus txog qhov ntawd, peb yuav tsum mus nkaum hauv kev tshawb nrhiav me ntsis txog seb cov protein zoo li cas. Protein molecules yog tsim los ntawm cov me molecules hu ua amino acids. Muaj nees nkaum tshwm sim ntawm cov amino acids. Qee cov npe uas koj yuav paub txog yog lysine, glutamine, thiab tryptophan. Thaum koj noj cov khoom noj uas muaj cov protein, koj lub cev ua rau cov proteins uas cia li rov qab thiab rov ua kom cov amino acids los tsim cov protein ua nws xav ua.
Tib neeg lub cev tuaj yeem ua kom tiav kaum ib ntawm cov amino acids nws xav tau. Txawm li cas los xij, cuaj cov amino acids yog hu ua "amino acids" vim tias lawv yuav tsum noj los ntawm cov khoom noj. Thaum twg ib qho khoom noj khoom haus muab tag nrho cuaj (yog, nws siv yim) qhov tseem ceeb amino acids nws yog hu ua protein ntau. Ntau cov khoom noj muaj ntau theem qee cov amino acids thiab tsis yog lwm tus.
Yog tias zoo li no, cov khoom noj yuav tsum muab coj los sib txuas ua ke kom muab tau tag nrho cuaj cov amino acids. Thaum cov khoom noj sib sau ua ke los tsim cov protein ntau tiav lawv hu ua cov proteins uas muaj npe dawb.
Cov kev pabcuam ntawm Protein
Cov neeg feem coob xav tias nqaij thaum lawv xav txog cov protein. Thiab qhov tseeb. Nqaij los ntawm cov av tsiaj, ntses, thiab noog yog cov khoom noj muaj protein tsawg . Txawm li cas los xij, noob txiv, noob taum, noob taum, thiab cov khoom siv mis nyuj yog cov khoom noj muaj protein ntau thiab. Thiab whole grains xws li xim av txhuv , cov hom qoob mog, quinoa, barley thiab amaranth; thiab qee yam zaub, zoo li avocados thiab qe, yuav yog qhov tseem ceeb ntawm cov protein ntau heev. Nqaij, mis nyuj, thiab qe yog cov proteins kom tiav. Yuav kom tau ib qho protein ntau, feem ntau cov txiv hmab txiv ntoo, txiv ntseej, noob, thiab zaub yuav tsum tau ua ke. Nplej thiab taum los yog pob kws thiab taum yog cov piv txwv uas muaj npe nrov dawb. Nws yog tsim nyog teev hais tias koj tsis tas yuav tau txais cov amino acids uas tseem ceeb hauv ib pluas noj. Amino cov kua qaub no tsis khaws cia los ntawm lub cev, tiam sis lawv nyob tau ntev txaus kom siv thiab sib xyaw hauv ib hnub. Vim muaj ntau qhov chaw ntawm cov protein, noj zaub mov zoo, ntau hom kev noj haus feem ntau muaj cov amino acids txaus rau nruab nrab neeg-txawm tias lawv ua si.
Npaum Licas Koj Xav Tau Ntau Npaum Licas
Cov neeg muaj ntau hom protein ntau nyob ntawm lawv lub hnub nyoog, lawv qhov loj me, lawv qib kev ua thiab kev noj qab haus huv.
Txawm li cas los xij, cov uas yuav tsum tau muaj yog tsis siab li thiab tsis txawv li ntau, vim tias qee qhov nrov hype nyob ib ncig ntawm cov protein yuav ua rau yus ntseeg. Lub USDA pom zoo 5.5 ounces ntawm cov protein rau cov poj niam 19-30 xyoo. Rau tag nrho lwm cov poj niam hnub nyoog pawg, lawv pom zoo 5 ooj. Rau cov txiv neej, 6.5 ounces rau 19-30 xyoo, 6 ounces rau 31-50 xyoo, thiab 5.5 ounces rau tshaj 51. 5 ounces txog 142 grams. 6 ounces sib npaug li ntawm 170 grams.
Qee tus kws qhia noj haus thiab lub koom haum World Health (WHO) ntseeg tias USDA cov qauv qis tshaj. Lub koom haum WHO pom zoo 8 grams ntawm protein rau txhua txhua 20 lbs. rau cov laus.
Raws li cov qauv no, tus poj niam laus uas hnyav 130 lbs. tsuas yog xav tau 52 grams ntawm cov protein - tsawg tshaj li ib nrab ntawm lub USDA tawm. Ib tug neeg laus txiv neej ntawm 180 lbs. yuav tsum tau 72 gram. Ib zaug ntxiv, tsawg tshaj li ib nrab. Cov kev sib txawv ntawm USDA thiab WHO yuav muaj kev cuam tshuam tshwj xeeb kev ntxub ntxaug ntawm cov pab pawg. Thaum twg los xij, tej zaum ib tus neeg yuav tsum tau suav tias USDA tus naj npawb ntawm qhov kawg ntawm qhov tsim nyog tau teev tseg.
Raws li kev qhia, USDA muaj cov txheej txheem hauv qab no hais txog kev noj qab haus huv ntau npaum li cas ntawm cov protein: "Feem ntau, 1 theem ntawm nqaij, nqaij qaib los yog ntses, ¼ khob taum, 1 qe, 1 tablespoon txiv laum huab xeeb , lossis ½ ounce cov txiv ntseej los yog noob tuaj yeem suav tias yog 1 xuabmoos sib xws los ntawm Protein Foods Group. "
Protein thiab Exercise
Nrog cov kua protein yog cov khoom ntawm cov nqaij ntshiv, ib tus neeg xav tias cov neeg uas xav tau ntau protein, tab sis qhov no tsis yog qhov teeb meem. Ua ntej, nws yog ib qho tseem ceeb kom paub tias cov protein tsis yog lub cev nyiam roj rau kev ua hauj lwm-carbohydrate yog. Protein yog ib qho tseem ceeb tom qab kev ua haujlwm kom kho thiab tsim cov nqaij. Tab sis nws tsis noj cov protein ntau dua los ua qhov ntawd-ib qho ounce los yog ob qho tib si rau cov neeg feem coob uas siv thaum siv lub cev . Rau cov neeg koom nrog kev kawm los yog kev sib tw kis las, qhov kev pom zoo yog ntau tshaj ob npaug ntawm cov protein ntau tus neeg xav tau. Nyeem txog cov protein ntau rau lub cev .
Cov tshuaj Protein
Lwm txoj kev uas yuav tau txais cov protein nyob hauv koj cov khoom noj yog los ntawm cov tshuaj. Amino Acids tuaj yeem pom muaj nyob rau hauv cov ntsiav tshuaj, ib tus zuj zus thiab ua tiav protein ntau ua ke. Nyiam dua, tab sis, yog cov hmoov proteins uas muaj hmoov av los ntawm ntau yam khoom noj. Puab whey (los ntawm mis nyuj) protein ntau yog nrov heev, raws li yog cov kua protein. Muaj cov protein kuj tau los ntawm cov nplej, qoob loo, thiab hemp. Ntau tus neeg pom cov khoom noj khoom haus tau yooj yim los zom zaws thiab tau txais cov khoom noj uas muaj protein ntau nyob rau hauv kev noj qab haus huv shakes ua ib txoj hauv kev kom tau txais kev noj haus tsis muaj teeb meem hauv lub plab. Protein Shake Recipes
> Qhov chaw:
Haas, E. (1992) Noj qab nyob zoo nrog kev noj haus. Berkley: Celestial Arts
Holford, P. (2004) Cov lus qhia txog kev noj haus zoo tshiab. Berkley / Toronto: Hla Xovxwm
Kev Noj Haus rau Txhua Tus: Protein, CDC.gov
USDA, Kev Cai Kev Noj Haus rau Cov Neeg Asmeskas Xyoo 2011
USDA ChooseMyPlate.gov