Protein khoom rau poob: trade-offs rau txoj kev mus rau kev sib raug zoo

Cov lus nug txog tus nqi ntawm cov protein nyob rau hauv kev noj haus - ib tug kev sib tham. Tab sis ntawm no yog qhov yuav tsum tau rau lub xub ntiag ntawm cov nqaijrog nyob rau hauv cov zaub mov yog tsis txawm sib tham. Qhov teeb meem yog hais tias yuav luag txhua yam khoom muaj ib tug ncaj loj npaum li cas ntawm cov rog, "lub load." Buckwheat protein "loaded" nrog carbohydrates thiab protein legumes yog tej thaj chaw deb thiab tsis zoo absorbed. Yuav ua li cas, dab tsi yog qhov "dabtsi" protein cov khoom noj rau poob? Daim ntawv loj txaus, tab sis yuav tau txais qhov tseeb hais tias qhov zoo tagnrho protein yog pom nyob rau hauv rhawv zeb thiab pob ntawm kev ua si kev noj haus.

kev sib tw uas nqaij qaib

Universal tsiaj protein - ib tug nqaij qaib, qaib mis yog ntshaw, raws li qhov no yog ib feem ntawm lub cev ya feem ntau ib qho kev zoo - nws yog suab ib tug dawb huv nqaij, uas yuav tsum tau xwb tej lub kaus siab. Poob phaus yog tsis pom zoo kom kib nqaij qaib, txawm hais tias raws li ib qho kev zam - ib zaug ib lub lim tiam - koj yuav kho koj tus kheej. Cia li tsis txhob cia lub "noj txhua txhua hnub". Nyob rau hauv txhua hnub hau mis, los yog ci. Yog, nws yog ib tug me ntsis deflating. Tab sis, yog hais tias koj ntxiv muaj roj tsawg cov ntaub qhwv thiab cov kua ntsw, koj yuav txaus siab rau lub neej, txawm ua rau ib tug noj.

Tubrog nkoj noj cov zaub mov

Protein khoom rau poob xws li ntses thiab nqaij ntses nyoo. Tab sis qhov kev xaiv no yog tsis rau txhua leej txhua tus. Hau thiab roasted ntshiv ntses saj thiaj li ua li ntawd. A Smoked feem ntau heev qab ntsev. Yog li ntawd, yog hais tias koj xav txuag lub sij hawm thiab yuav tau ib lub npaj txhij, yuav npaj txhij nyob rau tib hnub intensive kev xyaum - yog coj hws ntsev. Peb noj oily ntses? Yog hais tias koj nqa nws zoo, koj ua tau, tab sis nyob rau hauv lub hnub, tag nrho cov nqi ntawm rog nyob rau hauv kev noj haus yuav tsum tsis txhob ntau tshaj '50 ntawd yog, yog tias koj pom zoo rau tag nrho cov so ntawm lub hnub mus noj xwb tsis muaj roj zaub mov, qhov no zoo ntawm cov ntses yuav tau txais txiaj ntsim. Tom qab tag nrho, nws yog heev pab tau - pab txoj kev lub hlwb muaj nuj nqi thiab kev mob ntawm cov hlab ntsha. Protein khoom rau poob xws li peb ntses yog tsis yuam - nws muaj phosphorus, tsim nyog rau qhov kev siv ntawm lub zog molecules. Yog li ntawd hais tias cov ntses yog yuav tsum tau rau cov neeg uas tseem tabtom mus poob phaus nrog kev pab los ntawm cov kev kawm. Tshwj xeeb tshaj yog zoo saury - nws roj zoo taus txawm los ntawm cov neeg uas muaj mob los ntawm roj salmon. Thiab protein nyob rau ntawd yog heev me me - tsuas yog 18-19 g ib 100 g ntawm tiav lawm khoom, cia li zoo li nyob rau hauv nqaij qaib (100 g sis plawv hniav kwv yees li 21 grams protein).

Mis nyuj thiab khoom muab mis nyuj mov: pros thiab cons

Daim ntawv teev cov protein rau poob khoom yuav tsis tau ua kom tiav tsis muaj ib tug ntau yam ntawm cov mis nyuj. Kuv noj cov mis nyuj, cheese los yog yogurt yog hais tias koj nyob rau hauv ib tug noj cov zaub mov? Peb twb ntshai tshuaj tiv yog akin rau (ntawm cheese), tshaj qhov hnyav ntawm ib tug ntau ntawm cov roj (tag nrho cov mis nyuj) thiab gastritis (los ntawm kefir). Txawm li cas los, Yog hais tias txhua yam yog txaus ntshai, tiag tiag? Yog, cheese yeej muab peb Library, tab sis tus ntsoos ntsoos cov tsos mob nyob rau hauv cov neeg uas tsis noj ntshawv siab tau pom, mis nyuj 2% roj mus saj zoo dua cov mis nyuj nrog ib tug roj cov ntsiab lus ntawm 3.5%, thiab gastritis feem ntau tshwm sim los ntawm cov kab mob. Txawm li cas los, cov mis nyuj yog lwm insidious - nws alters cov metabolism hauv ntawm lub anabolic dab. Nws yog zoo mus yuag, tiv thaiv koj cov leeg thiab phem rau dieters uas yuav tsum tau rov qab - catabolic dab. Yog li ntawd tsis txhob noj khoom noj siv mis tom qab txoj kev kawm thiab ua ntej pw tsaug zog.

Yuav ua li cas lwm cov kev cai muaj peev xwm yuav consumed nyob rau hauv kev noj haus, muab qhov tseeb hais tias peb xav nyob rau hauv protein cov khoom noj? Rau poob thiab zoo zaub cov nqaijrog - buckwheat, taum thiab tag nrho cov ua los ntawm cov kua. Txawm li cas los, yog hais tias lawv siv yog tsim nyog los nco ntsoov tias lub protein (digestible) lawv muaj ob zaug tsawg tshaj li nyob rau hauv cov tsiaj cov khoom.