Yog tias koj yog vegan, lossis "neeg tsis noj nqaij", tej zaum koj yuav xav ua kom zoo dua rau cov hom kabmob protein uas koj haus vim tias feem ntau cov zaubmov zaubmov feem ntau yog cov proteins uas tsis tiav. Kev ua tsis tiav yog tsis txhais hais tias cov zaub mov muaj tse muaj protein ntau, koj tuaj yeem tau txais cov protein ntau ntawm cov nroj tsuag, tab sis yuav luag txhua cov zaub mov raws li qis qis dua ib lossis ntau dua cov amino acids uas koj lub cev xav tau.
Npaum li cas ntawm qhov teeb meem yog qhov no thiab dab tsi ua tau ib tus vegan?
Nws yuav suab phem, tab sis ntev li ntev tau koj noj ntau hom protein ntau txhua hnub koj yuav zoo xwb. Kev sib xyaw ntawm cov protein ntau yuav ua rau kom koj tau txais ib qho khoom txaus ntawm tag nrho cov amino acids txhua hnub.
Ua ntej, Ib tug Me Nyuam Mos Cuam Tshuam Me
Cia tus tham txog cov amino acids rau ib feeb. Amino acids yog cov khoom vaj khoom tsev ntawm cov protein. Koj lub cev xav kom lawv ua cov protein ntau uas tsim thiab tuav cov ntaub so ntswg hauv koj lub cev.
Muaj ntau ntau cov amino acids; lawv txhua tus muaj cov qauv zoo sib xws, tiam sis nyias txawv nyias ntawm lawv cov chains. Tag nrho cov proteins, tsis muaj teeb meem dab tsi lawv tuaj ntawm, yog ua los ntawm cov amino acids. Tab sis tus naj npawb thiab kev txiav txim ntawm cov amino acids uas ua li ib tug nyuj lub pob zeb los yog ib lub noob taum yog txawv ntawm cov uas ua rau koj lub cev qhov chaw.
Thaum koj noj cov taum los yog tej taum (los yog txhua yam uas muaj protein ntau txhua qhov, txawm tias ib qho me me xwb), koj qhov system plab nws ua rau cov amino acids uas yog absorbed rau hauv koj cov ntshav.
Los ntawm muaj, cov amino acids yog siv los tsim cov proteins uas ua rau koj cov leeg, kabmob thiab ntau lwm cov nqaij.
Rov qab mus rau Essential Amino Acids
Tsis yog txhua tus amino acids tseem ceeb heev. Koj lub cev muaj peev xwm ua kom muaj ntau cov amino acids ntawm cov khoom qub ntawm cov laus cov amino acids thiab ob peb lwm yam khoom raw li pom hauv lub cev, tab sis nws muaj qee cov amino acids uas tib neeg lub cev tsis tuaj yeem tsim tau.
Cov amino acids no hu ua qhov tseem ceeb amino acids vim tias koj yuav tsum haus lawv.
Cov no yog cov tseem ceeb amino acids:
- Histidine
- Isoleucine
- Leucine
- Lysine
- Methionine
- Phenylalanine
- Threonine
- Tryptophan
- Valine
Tsiaj cov proteins uas muaj txhua yam ntawm cov no cov amino acids uas tseem ceeb, yog li lawv raug hu ua cov proteins kom tiav. Yog tias koj yog ovo-lacto-vegetarian (tsuas qe lossis khoom noj khoom haus xwb), koj tuaj yeem tau txais cov proteins uas tiav thaum koj noj cov qe los yog cov khoom noj siv mis.
Cog cov proteins uas txawv me ntsis. Txhua tus nroj tsuag uas koj noj tau muaj ntau hom amino acid profile. Piv txwv, cov nplej thiab cereals muaj tsawg kawg nkaus hauv lysine. Yog li ntawd, lawv tsis muaj peev xwm suav hais tias yog ib qhov ntawm lysine. Yog tias koj tsuas noj cov nplej thiab cereals, koj yuav tsis tau txais cov lysine txaus, thiab qhov phem.
Txawm li cas los, legumes xws li txiv laum huab xeeb, peas, taum qhuav thiab lentils muaj ntau lysine. Nyob rau sab nraub av, legumes tsis zoo qhov chaw ntawm tryptophan, methionine, thiab cystine, tab sis cov amino acids nyob hauv cov nplej thiab cereals. Tsuav koj noj qee cov nplej thiab qee cov khoom qab zib, koj yuav tau txais qee cov tshuaj amino acid ntau.
Cov nplej thiab legumes hu ua cov kab mob complementary vim hais tias thaum koj muab lawv, koj tau txais tag nrho cov tseem ceeb amino acids.
Cov noob txiv thiab noob kuj tseem ua tiav rau legumes vim lawv muaj tryptophan, methionine, thiab cystine.
Koj tsis tas yuav noj cov tshuaj proteins ua ke ntawm txhua pluas noj. Yog tias koj tau txais ntau hom proteins txhua hnub, koj mam li tau txais nyiaj ntau ntawm txhua cov amino acid. Tab sis, yog thaum koj xav tau, ntawm no yog qee txoj hauv kev los ua ke koj cov kua roj ntsuab complementary.
Nplej thiab legumes:
- Dub taum thiab mov
- Pasta thiab peas
- Cov hmoov nplej thiab cov txiv laum huab xeeb
- Taum kua zaub thiab crackers
Ceev thiab noob ntxiv legumes:
- Roasted ceev, noob, thiab txiv laum huab xeeb
- Hummus (chickpeas thiab tahini)
- Lentils thiab almonds
Soy yog ib qho protein ntau uas muaj tag nrho cov tseem ceeb hauv cov amino acids.
Nws kuj yog qhov zoo ntawm cov nqaij noj qab haus huv thiab phytochemicals (cog tshuaj uas tej zaum yuav zoo rau koj). Nws yog feem ntau yog kub cev lossis taum paj, thiab kua mis yog ib lub npe nrov rau cov mis nyuj. Amaranth, quinoa, hempseed, thiab chia kuj ua tiav proteins, yog li muab tej yam ntawm cov khoom noj no, nrog kev sib txuas koj cov protein ntau, yuav pab kom koj tau tag nrho koj cov amino acids uas tau ntsib txhua hnub.
> Qhov chaw:
> Gropper SS, Smith JL, Groff JL. "Cov khoom noj khoom haus zoo tshaj plaws thiab cov tib neeg metabolism." Sixth Edition. Belmont, CA. Wadsworth Publishing Company, 2013.
> Smolin LA, Grosvenor, MB. "Khoom noj khoom haus: Science thiab Applications." Thib Peb. Wiley Publishing Company, 2013.