Nyob rau hauv cov kev kho mob ntawm tag nrho so thiab tsis muaj khoom noj ib hnub, peb ib txwm poob poob tsawg kawg 30 g ntawm protein. Nrog rau txhua yam kev ua - ntau dua. Qhov kev poob no yuav tsum yog tas li. Yog tias qhov no tsis tshwm sim, lub cev siv nws cov "resources": nws pib ua kom cov kabmob feem ntau nkag tau ntawm cov nqaij ntshiv, lub siab thiab ntshav ntshav hauv nws qhov chaw. Yog li, thaum txiav txim siab txog lub cev cov protein ntau, nws tau hais txog "protein tsawg" - nws niaj hnub tus nqi hauv qab no uas muaj kev pheej hmoo rau lub neej, thiab "optimum protein" - cov protein ntau uas tsim nyog rau kev noj qab haus huv. Txawm li cas los xij, ntau cov protein ntau yuav ua rau roj muaj zog tuaj. Amino acids, uas tsis muaj nyob rau hauv cov txheej txheem ntawm lub zog tsim, raug tso rau hauv daim ntawv ntawm lipids. Kom "tsim" lub cev zoo nkauj, kev cob qhia ib leeg tsis txaus. Nws yog ib qho tsim nyog uas koj lub cev tau txais ib qho protein ntau txaus.
Ntau npaum li cas dai hauv grams?
Peb tham ib zaug tias 30 g yog protein ntau, tsis yog qhov nyhav ntawm cov khoom (hauv 100 g ntawm nqaij qaib nqaij, piv txwv li, muaj 20-22 g ntawm protein, thiab nyob rau hauv 100 g ntawm ntses - 15-20 g). Thiab qhov no daim duab yog arbitrary. Qhov tseeb, kev xav tau ntawm lub cev feem ntau yog nyob ntawm seb muaj ntau yam sib txawv: kev sib deev, hnub nyoog, lub cev hnyav, kev nyob xeeb, kev noj qab haus huv thiab kev ua neej. Lub mis, piv txwv li, feem pua ntawm cov protein ntau, yuav tsum tau siv peb npaug ntau dua tus laus, ib tug tub ntxhais hluas, ob leeg laus dua 20% tshaj 30 xyoo, nyob hauv qhov kub nyab tsawg dua cov neeg nyob hauv thaj chaw txias. Qhov xav tau rau cov proteins rau lub cev, cov as-ham muaj zog ntxiv tom qab raug mob thiab mob, nyob rau hauv cov neeg uas ua ntu zus los ua haujlwm thiab / los yog kis las. Thiab nyob rau hauv cov yav tas rooj plaub, nws yuav txiav txim los ntawm lub sij hawm thiab kev siv ntawm kev cob qhia. Yog hais tias ib tug poj niam xav tau, qhov nruab nrab, 0.80 g ntawm cov protein ib kilogram ntawm lub cev hnyav, ces nrog ib ce qoj ib ce - 1.5 g ib 1 kg ntawm lub cev hnyav, thiab nrog intensive - txog li 2.5 g ib tug 1 kg ntawm lub cev hnyav. Qhov kev faib ua feem ntawm cov protein nyob hauv kev noj haus txhua hnub ntawm ib tus txiv neej laus hauv nruab nrab yuav tsum suav -12% ntawm tag nrho cov calorie ntau ntau. Rau ib tug neeg koom nrog kev ua si - 13-15%. Thiab rau cov neeg uas xav tsim cov nqaij, txij li 18 mus rau 25%, tab sis rau ib lub sij hawm luv luv.
Txoj cai xaiv
Nws yog ntshaw los ntaus koj "norm" nrog cov nqaij ua tiav biologically. Lawv muaj xws li cov amino acids tseem ceeb li valine, isoleucine, leucine, lysine, methionine thiab lwm tus. Tus kab mob hauv nws tus kheej tsis tuaj yeem coj los ua ke, hmoov tsis. Raws li txoj cai, cov no yog cov proteins uas muaj cov tsiaj txhu, uas, los ntawm txoj kev, los ntawm cov khoom noj thiab cov qe - thiab tag nrho cov nqaij, nqaij qaib, thiab cov ntses thiab lub siab. Tag nrho cov proteins zaub yog ntau dua los yog tsawg dua. Qhov kos yog tshwj tsis yog tias cov taum pauv, tab sis nyob rau hauv nws muaj tsis txaus lysine thiab threonine, thiab tus yam ntxwv rau nws ntawm nutritionists yog ambiguous. Lub craze rau soybean raws li ib tug tshwj xeeb qhov chaw ntawm zaub protein tau coj tsis zoo los rau cov neeg European. Soy tsis yog ib yam khoom rau peb, thiab peb lub cev tsis zoo yog tsis yoog rau nws. Yog li, feem ntau muaj ntau hom kev ua xua. Tsis tas li ntawd, lub protein los ntawm soy, thiab raws li los ntawm lwm cov cereals, yog tsis zoo digested.
Thiab thaum kawg, qhov kab lis kev cai no yog pub rau kev hloov kho noob. " Kom cov zaubmov zoo rau cov nqaijrog, vegetarians thiab tshwj xeeb tshaj yog vegans, nws yog ntshaw kom paub cov amino acid ntawm cov khoom noj uas lawv haus: tag nrho cov cereal cov qoob loo muaj me ntsis lysine, hauv pobkws, taum thiab ceev, tryptophan tsis txaus, hauv oatmeal thiab lentil, methionine. Tsis tas li ntawd, nws yuav tsum nco ntsoov tias cov protein proteins tsis tag nrho digested. Yog li, ua ntej, koj cov zaub mov noj yuav tsum muaj ntau yam sib txawv, sib txuas cov zaub mov nrog cov tsiaj, thiab ob zaug, muaj protein ntau uas muaj cov zaub kom txaus. Qhov txheeb raws roj ntsha tus nqi ntawm cov protein yog txiav txim siab los ntawm txoj kev npaj. Thaum tshav kub-kho nqaij, nyob rau hauv kev, nws txo cov ntsiab lus ntawm ib qho tseem ceeb rau tib neeg - lysine.
Additives tsis xav tau
Yuav ua kom cov nqaij ntshiv nrawm qeeb, ntau tus neeg ua si tshiab tuaj yeem raug ntxias kom noj cov tshuaj protein. Lawv tau tsim nyob rau hauv daim ntawv ntawm ntau yam cocktails, "tuav", hmoov ... Tsis tas li ntawd, cov khoom noj ntxiv nrog protein. Tab sis koj yuav tsum ua zoo rau lawv nrog ceev faj. Raws li txoj cai, cov khoom siv hluavtaws muaj cov khoom tsim muaj cov khoom noj uas tsis yog khoom noj khoom haus: preservatives, flavors, disintegrating agents, sweeteners. Protein tshuaj yog tsim los ntawm ntau hom kua txiv qaub thiab kua qaub, qee lub qe. Kev siv cov tshuaj no tsis zoo ntawm cov khoom txwv txwv kev xaiv cov protein ntau. Thiab, dua li, yog vim li cas muaj hmoov zoo raws li cov mis nyuj los yog cov qe nrog qhov sib ntxiv ntawm chemistry, thaum cov khoom no muaj nyob rau hauv zoo? Qhov txheeb raws roj ntsha ntawm ib qho protein tsis yog nyob ntawm nws lub hauv paus xwb, tab sis kuj rau qhov zoo ntawm qhov nws tus kheej. Qhov ntau, piv txwv li, nyob rau hauv cov nqaij ntawm cov fibers connective, qhov qis qhov txheeb raws roj ntsha tus nqi ntawm nws cov proteins.
Faib thiab muab sib dhos
Yuav kom paub meej tias cov proteins zoo mastered, nws yog ib qho tseem ceeb uas yuav tau soj ntsuam ntau ntau cov cai. Ua ntej, tsis txhob noj tag nrho txhua hnub ib zaug, hauv ib qho zaum, thiab faib nws ntawm ob peb pluas noj. Txoj kev mob plab yog ib qho uas tsis tau zom ntau tshaj 30 grams ntawm cov protein txhua lub sijhawm. Enzymes tsis tuaj yeem tiv nrog ntau. Secondly, muab lawv ua ke nrog zaub thiab cov carbohydrates complex. Txais: qhov no yog li cas cov proteins uas zoo tshaj plaws digested. Txwv cais, lawv ua kom cov txheej txheem ntawm kev puas tsuaj ntawm lub cev nqaij daim tawv, thiab nrog cov carbohydrates, ntawm qhov tsis sib xws, txoj kev ua rau no. Thiab, thaum kawg, yog tias koj nce cov protein kom tsawg, koj yuav tsum tau nce thiab dej noj dhau. Txwv tsis pub, lub cev qhuav dej yuav tshwm sim, vim cov qos yaj ywm nitrogen yuav tsis raug tshem tawm ntawm lub cev thiab yuav pib nyiam cov kua tawm ntawm cov nqaij.