Protein - yog zoo li cas ntawm cov khoom? Zaub protein nyob rau hauv dab tsi cov zaub mov muaj? Tsiaj cov nqaijrog nyob rau hauv dab tsi cov khoom?

Lub sij hawm "protein" yuav tsum koom nrog lub active tshuaj, muaj nyob rau hauv nws muaj pes tsawg leeg ntawm qhov tseem ceeb thiab qhov tseem ceeb cov amino acids. Hais tias lawv muaj peev xwm muab tib neeg lub cev nrog rau cov tsim nyog mov ntawm lub zog. Cov nqaijrog muaj qhov nqi koj tshuav ntawm ntau metabolic dab. Tom qab tag nrho, lawv yog cov tseem ceeb tshaj plaws feem ntawm nyob hlwb. Thiab peb yuav tsum kom paub tseeb cov proteins - yog zoo li cas ntawm cov khoom?

pab zog

Protein yog ib tug ntawm cov tseem ceeb tshaj plaws hais txog txoj kev loj hlob ntawm cov pob txha, cov leeg, ligaments thiab ntaub so ntswg. Piav tshuaj yuav pab rau lub cev kom sib ntaus sib tua tiv thaiv ntau yam kab mob thiab kab mob, kev txhim kho lub cev. Yog li ntawd, ib tug neeg xav tau kev pab rau haus nyob rau hauv cov zaub mov protein. Uas yog yam khoom pom zoo cov tshuaj yeeb dej caw yuav raug muab los sib tham li hauv qab no.

Protein yog ib tug yuav tsum rau tej dab li metabolism, plab zom mov thiab cov ntshav ncig. Ib tug neeg yuav tsum nco ntsoov siv no kev tivthaiv rau nws lub cev yuav tsim cov tshuaj hormones, enzymes thiab lwm yam cov as-ham. Tsis txaus siv ntawm no lom "tsev cov ntaub ntawv uas" yuav ua ib tug txo nyob rau hauv lub ntim ntawm nqaij ua tsis muaj zog, kiv taub hau, plawv tsis ua hauj lwm, thiab lwm yam Txhob cia tej no tshwm sim tej zaum tsuas muaj to taub kom meej meej :. nqaijrog - yog zoo li cas ntawm cov khoom?

Lub pom koob tshuaj ib hnub twg siv

Thaum lub sij hawm hnub, tib neeg lub cev yuav tsum yog los ntawm 0.8 mus 2.0 grams protein ib 1 kg lub cev hnyav. Ncaws pob kuj yuav tsum nce me ntsis stipulated koob, ua rau tus nqi ntawm cov protein ntau kom tsawg rau 2-2.5 grams protein ib 1 kg ntawm lub cev hnyav. Raws li kws txawj, cov nqi nruab nrab ntawm kev txais tos ntawm cov saum toj no yam ntawm ib lub sij hawm yuav tsum tau 20-30 grams.

Ua ntej koj npaj koj noj cov zaub mov, koj yuav tsum txiav txim: cov nqaijrog - yog zoo li cas ntawm cov khoom? Kuj ceeb tias, tus saum toj no-hais Cheebtsam yuav pom nyob rau hauv yuav luag txhua cov zaub mov.

Tag nrho cov khoom noj khoom haus muaj cov nqaijrog, Sibhawm, carbohydrates. Yuav ua li cas cov khoom los yog siv sij hawm nyob rau hauv lub tsom xam ntawm cov ntsiab lus ntawm cov saum toj no Cheebtsam sib txawv xwb nyob rau hauv feem pua cov ntsiab lus uas. Cov ntsuas ua hais tias cov neeg xav no los yog tias cov khoom noj.

Yog li, lub protein muaj nyob rau hauv yuav luag txhua cov khoom. Txawm li cas los, nyob rau hauv lub qub noj cov zaub mov, nrog rau cov nqaijrog, tej zaum kuj muaj cov rog thiab carbohydrates. Qhov tseeb plays mus rau hauv lub ob txhais tes ntawm cov ncaws pob, yuav tsum pw kom ntau ntau calorie ntau ntau, tab sis tsis txaus rau cov neeg uas xav kom poob phaus. Rau high-zoo siv rau ntawm lub cev nws yuav tsum tau ib tug txiav txim nqi ntawm cov protein nws yog.

Hom ntawm protein tebchaw

Qhov xwm ntawm cov protein ntau yog nyob rau hauv ob hom ntawm cov khoom - nyob rau hauv nroj tsuag thiab tsiaj tsiaj. Protein yog txwv kom muab zais raws li keeb kwm. Noj cov zaub mov tsuas zaub protein (nyob rau hauv dab tsi cov zaub mov muaj no tivthaiv, tham txog hauv qab), yuav tau xav txog qhov yuav tsum tau rau ib tug txaus loj npaum li cas ntawm cov zaub mov enriched nrog lub aforementioned tshuaj. Cov ntaub ntawv no yuav pab tau rau vegetarians. Nws yuav tsum yog 10% ntau dua thaum cov khoom noj uas muaj tsiaj proteins.

Uas khoom muaj kuab ntawm yam tshuaj? Xav txog qhov no.

tsiaj nqaijrog

Yuav ua li cas foodstuffs muaj saum toj no-hais teeb meem? Qhov khoom noj no cov nqaij thiab cov mis nyuj. Tej khoom muaj lub zoo npaum li cas ntawm cov protein nyob rau hauv lawv cov muaj pes tsawg leeg. Lawv tuaj rau tag nrho cov ntau yam ntawm indispensable amino acid hom. Qhov no yuav tsum muaj xws li cov nram qab no:

• nqaij qaib;
• qe;
• cheese;
• mis nyuj;
• ntshiab;
• nqaij ntses nyoo.

zaub protein

Yuav ua li cas cov khoom muaj protein? Cov no muaj xws taum, txiv hmab txiv ntoo, thiab zaub. Qhov saum toj no Cheebtsam ntawm cov khoom noj yog ib qhov zoo uas muaj protein ntau fibers rau lub cev. Txawm li cas los, nws yuav tsum tau muab sau tseg hais tias xws li cov khoom tsis muaj tag nrho raws li qhov ntawm uas tus nqi, uas yog muab tej txiaj ntsim nrog cov zaub mov ntawm cov tsiaj keeb kwm.

Noj haus cov khoom xyaw tam sim no nyob rau hauv cov neeg sawv cev ntawm cov nroj tsuag ntiaj teb no, yuav muaj ib tug zoo ntxim rau cov mob ntawm cov plaub hau thiab tib neeg daim tawv nqaij. Txiv hmab txiv ntoo yuav noj nyoos, siv lawv li pab rau lub zaub xas lav thiab thiaj li nyob. Nyob rau hauv tas li ntawd mus rau ib qho pom set ntawm cov amino acids, lawv muaj fiber ntau thiab cov rog.

Cia peb nyob rau hauv daim ntawv ntawm Cheebtsam ntawm cov khoom noj, nyob rau hauv uas muaj protein ntau yog pom. Nyob rau hauv dab tsi cov zaub mov yog lub siab tshaj plaws pes tsawg tus ntawm kev cai tswjhwm tivthaiv? Daim ntawv hauv qab no yuav tso cai rau mus teb lo lus nug no.

Ntses thiab nqaij

Peb pib peb daim ntawv teev cov tsiaj protein. Nyob rau hauv dab tsi cov khoom - qhov loj tshaj plaws ntawm nws txheem?

• Ntses ntawm lub hiav txwv, dej:

- salmon: muaj ib tug muaj protein ntau concentration - 30 g ib 100 units; Nws muaj ib tug zoo ntxim rau cov hlab plawv system thiab lub cev;

- tuna: 100 grams ntawm cov hom ntses tam sim no voiced 24.4 grams protein;

- Carp: 20 grams ntawm cov protein;

- herring: 15 grams;

- Pike: 18 grams;

- Ntses bass thaj tsam: 19 grams;

- hake: 16 grams.

• Luav - yog suav hais tias yog feem ntau noj haus nqaij. Nws muaj ib tug me me npaum li cas ntawm cov rog. Lub 200-gram ntawm tej nqaij yog 24 grams ntawm ntshiab protein. Nyob rau hauv tas li ntawd, luav nplua nuj nicotinic acid (txog 25% ntawm lub hnub noj qub).
• Ntshiv nqaij nyuj - feem ntau ntawm cov protein yog pom nyob rau hauv lub lub pob tw thiab sirloin. Thaum 200 grams ntawm cov nqaij muaj txog 25 grams ntawm cov protein. Nyuj nqaij yog tseem nplua nuj nyob rau hauv linoleic acid thiab zinc.
• Qe dawb thiab tag nrho cov qe. Teev cov khoom no yog yus muaj los ntawm ib tug ua tiav set ntawm indispensable amino acid hom. Yog li, nyob rau hauv nqaij qaib qe dab tsi rau 11.6 grams ntawm cov protein. Thiab nyob rau hauv quail - 11.8 grams. Protein pom nyob rau hauv qe muaj ib tug uas tsis muaj feem pua ntawm lub cev muaj roj, zoo absorbed. Tsis tas li ntawd, cov khoom no yuav khav lub xub ntiag ntawm loj nyiaj ntawm cov vitamins thiab minerals. Nyob rau hauv tas li ntawd, lub qe dawb muaj ib tug loj kev faib ua feem ntawm zeaxanthin, lutein, thiab carotenoids.
• Qaib ntxhw thiab nqaij qaib ob lub mis. A 100 gram ntawm cov nqaij muaj txog 20 grams ntawm cov protein. Qhov kos yog cov tis thiab ob txhais ceg. Qaib ntxhw thiab nqaij qaib yog tseem dietetic khoom.

cereals

Protein tebchaw tam sim no nyob rau hauv cov nroj tsuag tsis yuav mus rau hauv qeb ntawm high-qib cov ntaub ntawv. Raws li, nws yuav tsum tau muab sau tseg tias qhov zoo tshaj plaws cov nyhuv rau lub cev tej zaum yuav muaj ib tug ua ke ntawm legumes thiab cereals. Qhov no txoj kev tso cai rau kom muab tau lub teb ntau ntau yam ntawm cov amino acids.

• Krupa - muaj whole grains. Lawv steamed, qhuav. Thiab av mus rau lub sib xws ntawm grits. Nws tshwm sim ob peb ntau yam ntawm xws li ib tug khoom nplua nuj nyob rau hauv protein:

- buckwheat - 12.6 grams protein;

- nplej - 11.5 grams;

- Rice - 7 grams;

- pearl barley - 9 grams;

- barley groats - 9.5 grams.

• Oatmeal thiab bran - yog tau pheev ib tug nyhuv lig rau lub xeev ntawm cov ntshav, txo cov roj ntau ntau nyob rau hauv nws. Cov khoom ua los ntawm cov khoom xyaw, thiab proteins nplua nuj nyob rau hauv magnesium (100 g muaj 11 grams ntawm ntshiab protein).

legumes

Tsis ceeb, ntau cov tswv cuab ntawm lub Far Eastern neeg xav kua thiab taum. Tseeb, nyob rau hauv cov haiv neeg muaj ib tug txiav txim nqi ntawm cov protein. Nyob rau hauv lub kua zoo tam sim no monosaturated rog xws li cov roj cholesterol thiab.

• Taum - feem ntau yog nyob rau hauv xws zaub mov muaj vitamins PP, A, C, B6 thiab B1, ib co minerals - phosphorus thiab hlau. Nyob rau hauv ib nrab khob (100 g) ntawm cov khoom muag kawg muaj 100-150 kcal, lub protein - txog 10 grams.
• Lentils - 24 grams.
• Chickpeas - 19 grams.
• Taum pauv - 11 grams.

khoom noj siv mis khoom

Yog hais tias peb tham txog cov khoom noj uas muaj tsiaj protein (nyob rau hauv dab tsi cov khoom nws yog muaj, yog muaj li nram qab), nws yog tsis yooj yim sua tsis txhob kov no qeb:

• mis nyuj hom khoom. Nyob rau digestibility nyob rau hauv thawj qhov chaw muaj muaj roj tsawg ntau ntau yam. Ntawm no lawv muaj li no:

- curdled - 3 g;

- yoghurt - 2.9 grams;

- Mis - 2.8 grams;

- ryazhenka - 3 g;

- cheese - los ntawm 11 mus 25 grams.

Noob thiab ceev

• Quinoa - tshuaj ntsuab ntawm South American keeb kwm, qauv vaguely reminiscent ntawm noob hnav noob ntoo. Cov khoom no yog muaj nyob rau hauv loj nyiaj ntawm cov magnesium, hlau, tooj liab thiab manganese. Lub protein tivthaiv yog nyob ib ncig ntawm 16 grams.
• Walnuts - 60 grams.
• Semena Chia - 20.
• sunflower noob - 24.

Txiv hmab txiv ntoo thiab zaub

Tej khoom noj yog tau khav ntawm ib qho kev pom piv ntawm cov vitamins C thiab A. Lawv tuaj thiab selenium. Calorie thiab muaj roj tivthaiv yog heev tsawg nyob rau hauv cov khoom no. Yog li ntawd, ntawm no yog cov khoom tseem ceeb uas muaj ib tug muaj protein ntau cov ntsiab lus:

• zaub cob pob;
• kua txob liab;
• dos;
• asparagus;
• txiv lws suav;
• txiv pos nphuab;
• collard zaub ntsuab thiab lwm tus neeg.

Cov nqaijrog thiab carbohydrates

Rau hnub tim, muaj ntau ntau yam cov pluas noj. Lawv feem ntau raws li ib tug zoo ua ke ntawm cov protein, roj thiab carbohydrates. Txais yam tsawg kawg tus Atkins noj cov zaub mov. Qhov no yog ib tug ncaj zoo-paub glycoprivous noj cov zaub mov. Ua tib zoo kawm cov tswv yim pom, txhua nyeem ntawv nug ib zajlus kom lo lus nug: "Qhov no yog dab tsi cov khoom uas nqaijrog thiab carbohydrates uas yog tam sim no?" Hauv qab no peb xav txog lub ntsiab khoom los ntawm tus taw tes ntawm view ntawm cov ntsiab lus ntawm cov tshuaj:

1. Nqaij. Cov khoom no tsis muaj carbohydrates, txawm li cas los, nyuab txheej txheem ntawm kev los ntawm cov seasoning ntsev thiab qab zib muaj peev xwm dog dig hloov nws cov qauv nyob rau hauv tiav lawm daim ntawv no. Uas yog vim li cas lub hnyuv ntxwm, nqaij npua thiab lwm yam semi-tiav lawm cov khoom yuav tsis tau ntaus nqi rau cov khoom noj nplua nuj nyob rau hauv tshuaj stipulated. Txaus siab concentration ntawm cov protein yog cai nyob rau hauv nqaij menyuam nyuj, qaib cov txwv, nqaij nyuj, nqaij npuas, yaj, ntses thiab li ntawd.
2. Nyob rau hauv cov mis nyuj thiab tag nrho cov khoom muab tau los ntawm nws yog tam sim no monosaccharides. Cov tshuaj nplaum cheese nrog (fatty) yog yus muaj los ntawm ib tug tsis tshua muaj cov ntsiab lus ntawm carbohydrates.

Khoom noj uas tsis muaj nyob rau hauv protein

Cov khoom noj uas nrog ib tug tsawg protein cov ntsiab lus tej zaum yuav tsis muaj xws li ib tug nyhuv lig rau hauv lub cev raws li ib tug tag nrho cov khoom xyaw. Txawm li cas los, nws yog pom zoo tsis tau kiag li cais lawv ntawm cov khoom noj.

Yog li ntawd, yog dab tsi cov khoom noj me ntsis protein:

• marmalade - 0 grams;
• Qab Zib - 0.3 grams;
• Apples - 0.4 grams;
• txiv pos - 0.8 gram;
• russules nyoos - 1.7 grams;
• prunes - 2.3 grams.

Mus daim ntawv teev yuav ua tau ib tug ntev heev lub sij hawm. Ntawm no, peb tau pom cov feem ntau txom nyem protein cov ntsiab lus zaub mov.

xaus

Teb cov lus nug "cov nqaijrog - yog zoo li cas ntawm cov khoom", peb cia siab hais tias koj nkag siab yuav ua li cas ib qho tseem ceeb nws yog los tau rau hauv lub cev mus rau ib tug kuas noj. Yog li ntawd nws yog tsim nyog los nco ntsoov tias, tsis muaj teeb meem yuav ua li cas pab tau cov nqaijrog, nqaijrog thiab carbohydrates kuj cov neeg nyob rau hauv yuav tsum tau.