Siv Lean Lub Cev Pawg thiab Kev Ua Yeeb Yam
Qee cov sau phau ntawv sib cav hais tias lub cev rog (uas yog, feem ntau ntawm cov roj ntsha ntawm lub cev) yog qhov kev txiav txim siab ntawm cov khoom noj protein ntau, thiab lwm cov neeg tawm tsam tias qib kev ua si yuav tsum raug coj mus rau hauv tus account. Barry Sears ("Zone noj") thiab Michael thiab Mary Dan Eades (" Protein Power ") yog cov qauv ntawm cov sau ntawv uas ua ob qho tib si ntawm cov yam tseem ceeb no hauv lawv cov tswv yim txog protein.
Lean Cev Pawg
Lean lub cev hnyav yog qhov hnyav ntawm lub cev uas tsis yog rog. Qhov no suav cov pob txha, dej, cov nqaij, kabmob, thiab cov nqaij. Lean lub cev hnyav yog qhov tseem ceeb rau cov metabolism thaum nws kub hnyiab dua rau lub zog tshaj li roj.
Ntsuas koj lub roj rog feem pua yog thawj kauj ruam ntawm kev ntsuas koj lean body mass. Tsuas, lean lub cev hnyav yog koj qhov hnyav tag nrho koj lub cev rog hnyav. Muaj ntau txoj kev rau xam lub cev rog . Qhov yoojyim yog siv lub cev muaj roj nplua nuj uas siv bioelectric impedance. Tab sis koj kuj tseem muaj ntsuas los siv cov calipers, ib daim duab DEXA, los yog hydrostatic uas.
Yog tias koj hnyav 150 phaus thiab koj lub cev rog feem pua yog 30 feem pua, uas yog 45 phaus roj. Koj lean body mass yog 150 rho tawm 45, uas yog 105 phaus.
Siv Lean Body Mass rau Protein Needs
Raws li cov mis uas siv los ntawm Sears, lub pounds ntawm lean lub cev hnyav yuav tsum tau muab khoo los ntawm cov hauv qab no, nyob ntawm seb nws qib npaum licas, yuav tsum tau noj cov protein txhua hnub hauv grams:
- Sedentary: 0.5
- Lub teeb yam (xws li taug kev): 0.6
- Ntsig (30 feeb ntawm kev ua haujlwm ib nrab-rau-ceev) peb hnub hauv ib lub lim tiam): 0.7
- Yam mob (ib teev ib ce ib hnub, tsib hnub ib lim tiam): 0.8
- Heev Muaj Mob (10 teev ntawm ib ce ib lim tiam): 0.9
- Neeg ncaws pob: 1.0
Qee cov kws txawj kuj tau qhia tias cov neeg rog rog mus rau qeb tom ntej.
Vim tias lawv tabtom ua haujlwm dabtsi yog ua tiav nrog qhov hnyav ntxiv, lawv yuav tau txais cov nyiaj ntxiv rau kev ua ub no.
Piv txwv ntawm Protein Requirement Calculation
Ib tug neeg uas ntsuas phaus 160 phaus muaj 25 feem pua lub cev rog. Tus neeg no muaj 120 phaus ntawm lub cev rog. Yog hais tias tus neeg yog sedentary, nws yuav tsum tau haus 60 grams protein ib hnub, raws li 120 lub sij hawm 0.5 sib npaug 60.
Yog hais tias tus neeg mob ib nrab, 120 lub sij hawm 0.7 sib npaug 84 grams, thiab ntxiv rau. Nco ntsoov tias 180-phaus tus neeg uas muaj 30 feem pua lub cev rog kuj yuav muaj 120 phaus ntawm lub cev ua rog, yog li cov nuj nqis tib yam nkaus nkaus xwb.
Tebchaws Asmeskas Lub Tsev Kawm Txog Tshuaj Noj Tshuaj Protein Needs Estimates
Nws hloov tawm hais tias cov xov tooj no tuaj yeem zoo nkauj nyob ze rau txoj kev uas xam pom cov zaub mov qis tshaj plaws rau cov neeg feem coob. Lub Tebchaws Asmeskas Lub Tsev Kawm Txog Kev Ntseeg siv ib qho kev xam rau ntawm 0.37 grams protein ib phaus ntawm tag nrho lub cev qhov hnyav. Qhov no ntog nruab nrab ntawm kev kwv yees li ntawm 0.33 grams ntawm ib phaus ntawm lub cev qhov hnyav thiab pom zoo txhua hnub ntawm 0.40 gram ib phaus ntawm lub cev qhov hnyav. Cov neeg ua si thiab cov neeg ua haujlwm hnyav yuav tsum xav tau ntau dua thiab xav tau ob npaug ntawm cov nyiaj ntawd.
Yog hais tias koj xav kom nws yooj yim tsis paub koj lub cev rog, koj siv tau cov zauv xwb.
Yog tias koj tuaj yeem ntsuas koj lean body mass, saib seb qhov Sears / Eades txoj kev yuav pom zoo thiab muab piv rau tus qauv muab xam.
> Source:
> Zaub Mov thiab Khoom Noj Khoom Haus, Lub Chaw Kho Mob ntawm Cov Tsev Kawm Ntawv Qib Siab. Kev Noj Haus Txwv Siv Rau Cov Zog, Carbohydrate, Fibre, Rog, Fatty Acids, Cholesterol, Protein, thiab Amino Acids (Macronutrients). National Academies Xovxwm. 2005.