Koj puas yog ib tug neeg mus qoj ib ce? Los yog koj puas yog ib tug neeg uas sim ua kom koj lub cev noj qab nyob zoo thiab muaj zog? Tej zaum koj yuav hnov lo lus 'protein' txhua lub sijhawm. Ib txhia hais tias koj yuav tsum noj ntau cov protein, lwm tus hais tias nws tsis zoo. Zaj dab neeg tiag tiag yog dab tsi? Cov protein tseem ceeb npaum li cas rau peb lub cev? Cia peb tham txog nws yooj yim hnub no.
Vim li cas cov protein thiaj tseem ceeb rau peb lub cev?
Hais yooj yim xwb, cov protein yog lub hauv paus tseem ceeb ntawm peb lub cev. Xav txog koj lub cev zoo li lub tsev. Cov protein yog lub hauv paus ntawm lub tsev no. Muaj ntau tshaj 10,000 hom protein hauv peb lub cev, txij li cov kabmob mus rau cov leeg nqaij, cov nqaij mos, cov pob txha, daim tawv nqaij, thiab cov plaub hau.
Tsis tas li ntawd xwb, cov protein ua ntau lwm yam haujlwm tseem ceeb:
- Muab zog: Cov protein yog qhov tseem ceeb rau cov txheej txheem ntawm kev tsim lub zog uas peb lub cev xav tau.
- Kev thauj cov pa oxygen: Pab nqa cov pa oxygen hauv cov ntshav thoob plaws lub cev.
- Tiv thaiv kab mob: Cov protein pab tsim cov tshuaj tua kab mob uas tawm tsam cov kab mob uas nkag mus rau hauv peb lub cev. Nws kuj ua rau peb cov hlwb noj qab haus huv thiab pab peb tsim cov hlwb tshiab.
- Pab tswj qhov hnyav: Kev noj cov khoom noj uas muaj protein ntau ua rau koj xav tias puv, uas txo qhov kev tshaib kev nqhis thiab pab tswj qhov hnyav ntawm lub cev.
Peb xav tau protein ntau npaum li cas ib hnub?
Nov yog ib lo lus nug uas ntau tus neeg nug. Yog tias peb tsis tau txais cov protein txaus, yuav ua li cas? Peb lub cev cov nqaij pib tawg, tshwj xeeb yog cov leeg, uas tuaj yeem ua rau tsis muaj zog thiab atrophy .
Tiamsis, raws li cov lus hais tias, "Ntau dhau ntawm txhua yam yog qhov phem." Cov lus hais ntawd kuj siv tau rau cov protein thiab. Yog tias koj noj cov protein ntau dua li koj xav tau, koj lub cev yuav siv tsis tau nws. Tom qab ntawd, cov protein ntxiv ntawd tuaj yeem khaws cia rau hauv lub cev ua rog.
Hais yooj yim xwb, cov protein yuav tsum muaj li ntawm 10% thiab 35% ntawm peb cov calories tag nrho txhua hnub. Yog tias koj ua si (piv txwv li, caij tsheb kauj vab, tsa cov hnyav, khiav), tej zaum koj yuav xav tau ntau calories, tab sis koj cov protein xav tau yuav tsum nyob hauv qhov ntau ntawd.
Tom qab muaj hnub nyoog 40 xyoo, peb cov leeg nqaij yuav pib poob me ntsis. Hauv kev kho mob, qhov no hu ua sarcopenia . Qhov no yog vim li cas koj thiaj xav tau protein ntau me ntsis thaum koj laus zuj zus. Yog tias koj rog dhau, cov lus qhia zoo tshaj plaws rau pes tsawg protein koj yuav tsum noj ib hnub yog los ntawm koj tus kws kho mob lossis tus kws noj zaub mov .
Lub rooj hauv qab no tuaj yeem muab lub tswv yim rau koj txog pes tsawg protein koj xav tau ib hnub.
| Pawg hnub nyoog | Piv txwv ntawm cov protein uas xav tau txhua hnub |
|---|---|
| Cov menyuam yaus hnub nyoog qis dua 4 xyoos | Kwv yees li 1 lub qe los yog 1/4 khob ntawm cov taum pauv siav. |
| Cov menyuam yaus hnub nyoog 4-8 xyoo | Ib yam li 1-2 lub qe, ib daim ntses me me, lossis 1/2 khob taum pauv siav lawm. |
| Cov menyuam hnub nyoog 9-13 xyoos | Tej yam xws li ib daim nqaij qaib, 2 lub qe, lossis ib khob mis nyuj. |
| Cov menyuam yaus thiab cov neeg laus | Nws yog ib qho tseem ceeb uas yuav tsum noj cov khoom noj uas muaj protein sib xyaw ua ke, xws li ntses, nqaij qaib, qe, khoom noj mis nyuj, thiab cov noob taum (lentils, chickpeas) txhua hnub. |
Cov protein zoo tshaj plaws yog dab tsi?
Peb tau txais cov protein los ntawm ob txoj kev tseem ceeb: cov protein los ntawm tsiaj thiab cov protein los ntawm tsob ntoo. Ob qho tib si tseem ceeb heev rau peb lub cev.
| Qhov chaw muaj protein | Piv txwv |
|---|---|
| Cov Protein Tsiaj |
|
| Cov Protein ntawm Cov Nroj Tsuag |
|
Txawm tias koj tsuas noj cov protein uas yog los ntawm cov nroj tsuag xwb los, koj tseem tuaj yeem tau txais cov protein uas koj lub cev xav tau tag nrho. Qhov tseem ceeb yog noj ntau yam protein uas yog los ntawm cov nroj tsuag kom tau txais tag nrho cov amino acids uas koj lub cev xav tau.
Tseem ceeb heev: Txwv koj cov protein noj los ntawm cov nqaij ua tiav xws li sausages, bacon, thiab meatballs ntau li ntau tau. Cov no tuaj yeem muaj cov khoom xyaw tsis zoo rau kev noj qab haus huv.
Qhov tseeb txog 'Kev Noj Zaub Mov Muaj Protein Ntau'
Tej zaum koj yuav tau hnov txog qee cov kev noj zaub mov uas hais tias yuav pab koj kom poob phaus, xws li Atkins Diet thiab Ketogenic Diet . Cov kev noj zaub mov no txwv tsis pub noj cov carbohydrates (starch) thiab ua kom koj noj cov protein thiab rog ntau dua.
Kev tshawb fawb qhia tau tias cov zaub mov no tuaj yeem pab koj poob phaus hauv lub sijhawm luv luv. Tab sis qhov teeb meem tseem ceeb yog tias ntau tus neeg pom tias nws nyuaj rau ua raws li hom zaub mov no mus ntev.
Tsis tas li ntawd xwb, yog tias peb tsuas yog tsom mus rau cov protein thiab cov rog xwb thiab tswj peb cov zaub mov noj, peb yuav plam lwm yam khoom noj tseem ceeb (cov vitamins thiab cov minerals) uas peb lub cev xav tau. Qhov no tuaj yeem ua rau muaj ntau yam teeb meem kev noj qab haus huv.
- Kev qaug zog
- Mob taub hau
- kiv taub hau
- Ua pa phem
- Kab mob cem quav
Yog li ntawd, nws yog ib qho tseem ceeb heev uas yuav tsum nrog koj tus kws kho mob tham ua ntej koj noj zaub mov tshwj xeeb. Nws tuaj yeem muab cov lus qhia zoo tshaj plaws rau koj rau koj tus mob.
Cov Lus Qhia Txog Kev Coj Mus Tsev
- Cov protein zoo li cov cib uas ua lub tsev. Cov protein yog qhov tseem ceeb rau kev tsim thiab tswj cov leeg nqaij, cov kabmob, daim tawv nqaij, thiab cov plaub hau hauv peb lub cev kom noj qab nyob zoo.
- Tsis zoo noj cov protein ntau dhau, thiab tsis zoo noj tsawg dhau. Kev noj zaub mov kom sib npaug yog qhov tseem ceeb tshaj plaws.
- Peb tuaj yeem tau txais cov protein los ntawm cov khoom noj tsiaj xws li ntses, nqaij qaib, thiab qe, nrog rau los ntawm cov khoom noj cog xws li lentils, chickpeas, taum ntsuab, thiab cashews.
- Txo cov nqaij ua tiav lawm xws li cov hnyuv ntxwm kom ntau li ntau tau.
- Tsis txhob ua raws li cov zaub mov uas muaj protein ntau uas koj pom hauv online rau kev poob phaus yam tsis tau kev qhia los ntawm kws kho mob. Tham nrog koj tus kws kho mob txog txhua yam.
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Tsis muaj lus teb tau muab tso tawm. Ntxiv koj cov lus tawm ntawm no thawj zaug.
Ntxiv koj cov lus