Qhov zoo tshaj plaws ntawm cov zaub protein

Protein yog qhov tseem ceeb tshaj plaws rau txhua tus neeg koom tes nrog kev ua kis las thiab ua ib txoj kev ua neej nyob, cov laus thiab cov me nyuam yaus. Cov dej num hauv lub cev tsis tuaj yeem ua tiav los ntawm lwm lub caij, tsis yog ib hom khoom, xws li carbohydrates thiab cov rog. Nws yuav tsum tau thiab noj hauv txhua daim ntawv los tsim, txhim kho thiab tuav lub hlwb, nqaij nqaij, tawv nqaij, pob txha, ntshav thiab nws tsuas yog tsim nyog los tsim tshuaj tua kab mob. Ib hom ntawm cov protein yog zaub. Nws yog hais txog seb nws yog dab tsi, thiab qhov zoo tshaj plaws li cas ntawm cov zaub protein, thiab yuav tham txog hauv qab no.

Zaub protein ntau - cov lus qhia dav dav

Raws li daim ntawv teev cov amino acids, muaj ob hom proteins - tiav thiab tsis tiav. Cov proteins uas ua tiav yog cov uas muaj cov amino acids tseem ceeb (tsim nyog) thiab, raws li txoj cai, tsiaj keeb kwm. Cov tsis muaj cov proteins uas muaj keeb kwm ntawm cov noob keeb kwm yog cov uas tsis muaj ib lossis ntau qhov tseem ceeb amino acids.

Muaj tsuas yog ib qho kev tau txais tag nrho cov txheej txheem ntawm cov khoom noj uas tsis tsim nyog uas tsis muaj khoom noj ntawm cov tsiaj txhu. Qhov no yog tiav los ntawm kev ua ke nrog kev sib txuas ntawm cov pob txha cog. Ua ke ntawm cov txwv cov amino acids txawv hauv cov proteins uas txawv. Qhov no txhais tau hais tias thaum twg ob yam khoom noj sib xyaw ua ke, cov amino acids nyob hauv ib qho khoom noj khoom haus tau them nyiaj rau lawv qhov kev tsis tuaj kawm ntawv. Qhov no hu ua protein ntau. Txoj ntsiab cai no yog qhov tseem ceeb rau kev noj zaub mov zoo noj.

Tsis tas li ntawd, lub cev xwb kuj tuaj yeem ua tiav cov protein, yog tias cov proteins uas tau txais los ntawm ntau qhov chaw ntawm cov nroj tsuag. Cov Cereals yog ib yam khoom uas muaj cov ntsiab lus ntawm lysine, thiab taum tsis zoo li muaj methionine. Qhov no tsis txhais tau hais tias cov neeg tsis noj nqaij tau txais cov amino acids tsawg dua.

Ua ke ntawm cov proteins uas cog, xws li nplej nrog legumes, ua rau muaj protein ntau zoo uas yog tau zoo li, thiab qee zaum zoo tshaj cov tsiaj cov kabmob. Soy yog ib yam khoom uas muaj protein ntau cov ntsiab lus, uas tuaj yeem raug ntsuas raws li cov nqaij.

Ib tug neeg tsis noj nqaij zoo yog muab cov khoom noj khoom haus sib xyaws, cov khoom qab zib, noob, txiv ntseej thiab zaub, uas muaj sib xyaw cov hmoov av uas sib txuam ua ke, tsis tas yuav siv cov khoom ntxiv. Taum nrog toast, xuab zeb nrog cheese los yog txiv laum huab xeeb, kua txiv hmab txiv ntoo nrog mis nyuj (kua los yog nyuj) thiab nplej nrog taum los yog taum - uas yog ib qho piv txwv zoo ntawm cov khoom noj protein.

Yav tas los nws ntseeg tias cov khoom noj supplement yuav tsum tau noj thaum noj mov. Tam sim no cov kws tshawb fawb paub tias qhov no tsis tsim nyog, txij li lub cev tuas ntev ntev rau cov amino acids uas yooj yim. Ib cov zaub mov zoo noj tau yooj yim muab tag nrho cov amino acids uas tseem ceeb thiab cov proteins uas lub cev xav tau.

Qhov chaw ntawm cov protein ntau

Cov khoom noj zoo rau cov neeg muaj zaubmov noj zaubmov thiab cov neeg uas nyiam ua ntau yam lawv cov khoom noj los hloov cov nqaij thiab cov khoom noj yog cov txiv ntseej thiab noob, taum, kua qaub (taum, soy mis, soya bean) thiab cereals.

Cov khoom noj sib txawv muaj cov proteins uas txawv, txhua nrog nws cov cim amino acid tshwj xeeb. Qhov piv ntawm cov amino acids uas tseem ceeb hauv cov zaub mov txawv. Tej zaum lawv yuav txawv los ntawm cov uas xav tau los ntawm lub cev los tsim cov proteins. Tus nqi ntawm txhua qhov ntawm cov amino acids uas yooj yim nyob rau hauv cov khoom noj muaj protein ntau nws txiav txim siab zoo.

Qhov zoo tshaj plaws ntawm cov zaub protein muaj tag nrho cov tseem ceeb amino acids nyob rau hauv qhov ratio, vim hais tias lub cev yuav tsum tau muaj qhov khoom noj muaj protein ntau. Yog tias cov protein muaj tsawg tshaj ib los yog ntau ntawm cov amino acids uas yooj yim, nws txhais tau tias yog cov protein zoo tsawg.

Qhov zoo ntawm cov protein feem ntau yog txiav txim los ntawm cov amino acids, thiab muaj cov qe protein, qhov kuaj pom uas zoo tag nrho. Nyob rau hauv qhov kev nkag siab, nws tsis yog ib qho xav tsis thoob tias tsiaj cov tsiaj txhu, xws li nqaij, qe, mis nyuj thiab cheese, feem ntau yog lub cev xav tau.

Cov kws kho mob tau sau cov npe ntawm cov khoom noj uas nrov tshaj plaws ntawm cov zaub protein, raws li lawv cov ntsiab lus hauv qhov khoom. Txawm li cas los, nws yuav tsum tau nyob rau hauv lub siab hais tias qhov no tsuas yog ib qho khoom siv nyhav. Thaum lub sij hawm ua noj, qhov nyiaj ntawm cov protein yuav txawv.

Zaub khoom (ib 100 g ntawm cov khoom)	Proteins (g)
Avocado	2	Grenades	0.95
Pineapple	0.54	Yooj yim dawb cabbage	1.21
Asparagus	2.2	Oat bran	17th
Almonds	21	Oats	16.89
Txiv tsawb	1.09	Txiv kab ntxwv txiv lws suav	1.16
Taum	21-25.3	Walnuts	15th
Broccoli	2.82	Eggplant	1
Zaub pob qe	3.38	Txiv kab ntxwv	0.94
Dawb mov	6.5	Peaches	0.91
Dawb ntev grain mov	7.13	Pej xeem	11.02
Dawb grapes	0.69	Nplej bran	16
Txiv kab ntxwv qaub	0.63	Melons	0.84
Nceb	1.8	Radis	0.68
Nceb, kas poom	3.4	Rye qhob cij	10
Watermelon	0.61	Paj yeeb liab	0.77
Peas	5.42	Turnip	0.9
Fiber ntau	1.82	Sweet daj kua txob	1
Ntsuab olives	1.03	Sweet ntsuab kua txob	0.86
Savoy cabbage	2	Plum	0.7
Qoob loo	1.4	Daim duab	0.75
Unrefined qos yaj ywm	2.02	Soybean	36.9
Cauliflower	1.98	Spinach	2.86
Xim av txhuv	7.94	Leek	1.5
Cashew ceev	18th	Sesame	18th
Kiwis	1.14	Crackers	10.8
Suav cabbage	1.2	Taub dag	1
Dill	1	Txiv laum huab xeeb	26th
Dib	0.65	Peanut Butter	25
Dos	0.8	Pob kws	9.42
Pears	0.38	Celery	0.7
Cov kab mob nplej	7.49	Chicory	0.6
Mustard	1	Liab lws suav	0.88
Ceev	15th	Red qos yaj ywm	2.14
Txiv qaub	1.1	Liab txiv hmab	0.72
Cov me Asian Pears	0.5	Liab cabbage	1.43
Nplej zom	10.8	Beets	1.2
Mango	0.27	Pistachios	21
Mandarins	0.81	Apples	0.26
Carrots	0.93	Txiv pos nphuab	0.58

Qhov zoo ntawm cov zaub protein

Raws li kev sojntsuam txog 5,000 tus txivneej thiab pojniam, lawv cov ntshav siab tau zoo tuaj nrog noj cov zaub, cov khoom noj thiab cov hnoos qoob loo piv rau cov neeg uas noj nqaij. Qhov no ua pov thawj tias vegetarians, feem ntau yuav, yuav tsis raug kev txom nyem los ntawm kev kub ntxhov, li, thiab mob plawv tsis zoo yuav luag tsawg dua lwm tus. Tsis tas li ntawd, nws ntseeg hais tias qhov kom zoo dua ntawm ib tug neeg tsis noj nqaij noj yog qhov qaug zog ntawm kev hnoos thiab kev sib cais ntawm cov nqaijrog. Qhov no ua rau kev pheej hmoo ntawm kev mob txhav thiab mob raum. Hom kev noj haus no zoo tagnrho rau kev tiv thaiv kev mob plobmob thiab pabcuam tshem tawm cov tshuaj lom neeg lub cev. Ntawd yog, koj tuaj yeem ua chaw rau nws ib ntus, rov qab los, rau qhov tsim nyog, rau txoj kev noj haus zoo. Qhov no yuav tsis ua rau lub cev, tab sis, ntawm qhov tsis sib xws, yuav pab txhawb ntau txoj hau kev uas tau raug teeb meem yav dhau los.

Tus nqi yuav tsum tau muaj protein ntau

Cov kev tshawb fawb pom tias peb tsis xav kom ntau npaum li cov protein zoo li tau xav ua ntej. Qhov kev pom zoo ntawm cov protein ntau rau cov neeg laus thiab cov menyuam yaus muaj ntau tshaj li 50 feem pua. Qhov nce hauv protein ntau xav tau thaum cev xeeb tub, li cas los xij, tseem tsis hloov. Thiab qhov no yog to taub, txij thaum ib qho loj hlob thiab kev loj hlob ntawm fetus, ib tug loj tus naj npawb ntawm tsis tsuas yog cov nroj tsuag, tab sis kuj tsiaj proteins yog yuav tsum tau. Qhov no yog cov ntaub ntawv thaum nws yog ib qho zoo uas yuav muab cov zaub mov noj qab nyob zoo ib ntus. Tab sis nyob rau hauv so lub zej zog tau hu ib theem siab ntawm cov zaub mov noj.

Cov naj npawb pom zoo uas muaj protein ntau tsuas yog siv tau thaum lub zog ntawm lub cev tau ua tiav. Txwv tsis pub, cov khoom noj protein siv los tsim lub zog, tsis yog rau kev loj hlob thiab kev rov zoo. Qhov no tsis tas yuav siv rau cov chaw cog protein. Nws ntseeg tias qhov chaw zoo ntawm carbohydrates kuj raug siv los tsim kom muaj lub zog.

Tsis zoo li neeg lub siab nyiam, ncaws pob thiab cov neeg ua haujlwm hauv txoj kev ua haujlwm, tsis tas yuav muaj zog ntawm cov protein ntau. Lub zog uas tsim nyog rau kev ua si zoo yog qhov zoo tshaj plaws nkag los ntawm cov carbohydrates. Tab sis tsuas yog nrog ntxiv kev ntawm lub cev nrog cov protein ntau muaj peev xwm muaj nce nyob rau hauv cov leeg pawg. Qhov no yog qhov kev noj haus protein ntau rau kev noj haus.

Zaub protein muaj nws zoo nyob rau hauv kev sib piv nrog tsiaj protein. Qhov no yog txoj kev noj qab nyob zoo rau cov neeg uas tsis xav noj nqaij, qe thiab khoom noj mis nyuj khoom txhua hnub, lawv tsis zoo los yog ntshai tsam lub cev muaj protein ntau. Siv qhov zoo tshaj plaws ntawm cov zaub protein, koj tsis tas txhawj txog koj txoj kev noj qab haus huv. Nws yuav zoo heev.