- hais txog cov txiaj ntsig ntawm cov protein ntau rau tib neeg;
- dab tsi yuav tshwm sim yog tias koj tsis noj cov khoom noj protein los ntawm cov zaub mov los yog, dua li, tshaj cov khoom noj muaj protein ntau;
- Yuav ua li cas los laij cov protein nyhav ntawm qhov hnyav;
- yam khoom muaj protein ntau tshaj plaws (rooj);
- cov khoom noj khoom haus rau cov khoom noj protein;
- ib qho kev txheeb ze rau kev zeem muag.
Tshaj li lub protein yog pab?
Protein yog lub ntsiab tsim khoom siv rau lub cev. Cov no yog cov me me cib-plab me me uas koom rau hauv kev tsim cov qog hlwb thiab DNA, qhib lub zuj zus ntawm cov enzymes, yog lub luag haujlwm ntawm cov tawv nqaij (collagen), ua kom toxins thiab cov kab mob, xa cov pa oxygen (hemoglobin) los ntawm lub cev, thiab zom cov tshuaj amino acids. Thiab qhov no tsuas yog ib daim ntawv teev me me ntawm seb cov protein zoo li cas rau ib tug neeg.
Rau cov neeg tuaj ua si, protein ntau hauv cov nqaij ntshiv, ua rau lub cev hnyav yog ib txoj hau kev plab zom mov, uas siv zog ntau dua. Ntawm lub assimilation ntawm nqaij qaib fillets, lub cev siv 10-12% ntawm lub zog, ntawm lub ncuav mog qab zib tsuas yog 5%.
Kev noj haus tsis zoo li cas ntawm protein ntau rau ib tug neeg twg?
Ob lub caij nyoog tsis txaus thiab lub overabundance ntawm cov protein nyob rau hauv lub cev muaj ib qho tsis zoo rau tib neeg noj qab haus huv.
Tsis muaj zog:
- Tsis zoo ntawm daim tawv nqaij elasticity (cellulite, stretch marks, looseness);
- Txo cov nqaij ntshiv kev loj hlob, atrophy (kev txwv tsis pub hnyav rau hauv cov protein yuav ua rau cov leeg ntsws los ntawm qhov ntswg, ib qho piv txwv yog cov tshuaj anorexic);
- Poob ntawm tes, plaub hau poob;
- Deterioration vascular tone, valvular thiab npag apparatus ntawm lub plawv.
Tshaj:
- Intoxication (lom) ntawm lub siab thiab lub raum los ntawm cov khoom ntawm cov kev tawg;
- Cov teeb meem nrog lub plab;
- Rog ntawm daim siab (fatty hepatosis);
- Lub plawv muaj teeb meem.
Nrog protein nws zoo dua tsis tau dag: tsis txhob txo lossis nce tus nqi txhua hnub ntawm koj qhov kev pom zoo.
Yuav ua li cas los laij cov protein txhua hnub los ntawm qhov hnyav?
Tshawb xyuas cov protein txhua hnub yog qhov yooj yim heev.
Rau ib lub neej txoj sia - 1 g ntawm cov protein ib 1 kg ntawm qhov ceeb thawj;
Rau tsawg-ua si - 1.5 g ntawm protein ib kg ntawm qhov ceeb thawj;
Rau ib lub neej txoj kev ua neej thiab xav nce lub cev - 2-2.5 grams ntawm cov protein 1 kg ntawm qhov hnyav.
Tab sis tib lub sij hawm, cov khoom muaj protein ntau yuav tsum tsis pub muaj ntau dua li 15-20% ntawm tag nrho cov khoom noj txhua hnub.
Nyob rau hauv 1 g ntawm protein muaj 4 kcal. Ntsuas caloric cov ntsiab lus ntawm cov khoom protein, muab cov protein ntau (grams) los ntawm 4.
Yuav suav cov calorie ntau npaum li cas thiaj li nyhav, nyeem ntawm no .
Daim ntawv teev cov khoom noj khoom haus
Cov thawj coj ntawm cov nqaij ntshiv muaj protein ntau yog nqaij qaib, nqaij nyug thiab nqaij qaib ntxhw. Tom qab tuaj cov nqaij nruab deg, ntses thiab qe qaib. Yog tsis muaj lawv, cov khoom noj txhua hnub ntawm cov zaub mov zoo noj tsis tau. Koj tsis tuaj yeem haus cov kua mis, tsis txhob noj tsev cheese, tab sis muaj 150 gram ntawm cov nqaij los yog cov ntses - cov chaw muag khoom ntawm cov amino acids uas tseem ceeb - yog qhov tsim nyog.
Cereals thiab nuts kuj yog qhov chaw ntawm cov protein, tab sis lawv yog cov khoom noj protein-carbohydrate. Cov ntsiab lus ntawm cov amino acids nyob rau hauv lawv yog ob peb zaug tsawg dua. Muab cov tsiaj txhu thiab zaub protein tso rau hauv ib qho piv txwv ntawm 60/40%, ces lub cev yog saturated nrog cov khoom tseem ceeb tshaj plaws.
Los ntawm txoj kev, macaroni nrog ib tug protein index siab tshaj 11 g ib 100 g equate mus rau zaub protein. Xav paub dawb los yuav.
Cov khoom noj dab tsi yog ntawm cov khoom noj protein hauv yav tsaus ntuj? Cov khoom noj khoom haus tsawg-rog thiab ib qho kua txiv hmab txiv ntoo - ib qho kev noj mov zoo tom qab.
Cov khoom muaj protein ntau rau poob, ntxhuav
Rau pluas su, noj cov khoom noj muaj protein ntau ntawm 12-15 grams, noj mov 10 mus rau 15 grams ntawm cov protein thiab rau cov khoom noj txom ncauj 5 mus rau 10 grams ntawm cov protein.
Yuav kom paub meej tias koj cov khoom noj muaj ntau thiab pab tau, peb muab cov npe "100 protein khoom noj rau Dukan's noj cov zaub mov".
Cov rooj nram qab no qhia cov protein, roj thiab carbohydrate cov ntsiab lus, thiab cov calorie ntsiab lus ntawm ib puas khoom noj thiab nqaij.
Cov lus no muaj TOP-12 cov khoom uas muaj protein ntau.
| Khoom npe | Proteins, g | Sibhawm, g | Carbohydrates, g | Qhov nqi zog ntawm 100 g, kcal |
| Nplej | 11th | 1.2 | 68.5 | 329 |
| Oatmeal | 12.3 | 6.1 | 60 | 342 |
| Mov | 7th | 1 | 74 | 333 |
| Buckwheat | 12.6 | 3.3 | 57.1 | 308 |
| Dawb taum | 7.0 | 0.50 | 16.90 | 102 |
| Lentils | 24 | 1.5 | 46 | 295 |
| Walnuts | 16.2 | 61 | 11.1 | 656 |
| Txiv laum huab xeeb | 26.3 | 45 | 45 | 690 |
| Rye | 10.7 | 2 | 56 | 276 |
| Pob kws | 8.3 | 1.2 | 7.5 | 74 |
| Peas | 23 | 1.6 | 58 | 648 |
| Soybean | 35 | 17.3 | 26.5 | 402 |
Ntawv qhia zaub mov rau ib hnub rau kev noj zaub mov zoo
Sawv ntxov:
- oatmeal ntawm mis nyuj + 1/3 txiv tsawb - 150 grams;
- tsev cheese 1% + raisins + 1 tsp. fiber ntau - 150 grams;
- kua-oatmeal pancakes nrog zib mu - 3-4 pcs.
Khoom txom ncauj: txiv hmab txiv ntoo lossis zaub zaub
Noj su: (feem ntawm 100 grams)
- buckwheat + qaib cij drumstick rau ob peb + sauerkraut;
- pearl / mov kua zaub rau cov uas muaj roj tsawg tsawg + zaub ci los ntawm cov khob cij dub;
- zaub stew tsis muaj qos yaj ywm + nqaij qaib fillet nyob rau hauv qej sauce (150-200 g) + daim ncuav ntawm dub khob cij.
Khoom txom ncauj : txiv hmab txiv ntoo lossis zaub zaub
Noj hmo: (qhov ntawm 100 grams)
- lean ntses rau ob peb, khoom noj nrog zaub;
- zaub roj casserole;
- tsev cheese nrog qaub cream 15% thiab qhuav apricots.