Proteins (protein) yog qhov tseem ceeb heev rau lub cev. Txav mus rau hauv lub plab zom mov nrog zaub mov, lawv tawg rau hauv cov amino acids, uas ua lub luag haujlwm ntawm "cov khoom tsim" rau cov leeg nqaij thiab lwm cov ntaub so ntswg. Thiab vim tias lub cev tsis tuaj yeem ua kom muaj protein ntau, nws yog qhov tsim nyog uas ib tus neeg tau txais cov khoom protein txaus txaus. Cov zaub mov twg yog cov nplua nuj tshaj nyob hauv cov tshuaj no?
Protein-nplua nuj tsiaj khoom
Cov protein ntau nyob hauv cov khoom lag luam tsiaj hauv qab no: nqaij, nqaij qaib, ntses, nqaij ntses (squid, cws, thiab lwm yam), yuav luag txhua yam khoom noj siv mis, thiab qe. Paub txog kwv yees kwv yees ntau npaum li cas ntawm lawv, koj tuaj yeem npaj zaub mov noj kom noj hnub kom suav nrog cov protein uas tau pom zoo los ntawm WHO (World Health Organization) cov kws tshaj lij, ntawm tus nqi: 0.5 g ntawm ntshiab protein ib 1 km ntawm qhov hnyav. Ntawd yog, piv txwv li, ib tus neeg laus laus 80 kg yuav tsum haus txog 40 g ntawm ntshiab protein ib hnub.
Yog tias ib tus neeg tau mob hnyav ua haujlwm lossis tawm dag zog tas li txhawm rau txhim kho cov leeg nqaij, nws yuav xav tau cov protein ntau ntau - mus txog 4 g ib 1 kg ntawm qhov hnyav.
Txhawm rau kom tau txais cov protein uas yuav tsum muaj nrog zaub mov thiab tib lub sijhawm tsis rog tshaj, nws pom zoo kom noj cov khoom noj muaj roj, piv txwv li cov nqaij ntshiv lossis nqaij nyuj, nqaij ntshiv, nqaij qaib, nqaij rog muaj roj tsawg cheese, mis.
Yog tias koj khov cov ntses thiab tom qab ntawd defrost nws rau hauv lub microwave, qhov muaj txiaj ntsig zoo yuav raug txo kom tsawg.
Thaum cev xeeb tub thiab lactation, tus poj niam xav tau protein ntau ntxiv.
Yam khoom noj cog dab tsi muaj cov protein ntau
Cov zaub mov cog hauv qab no yog cov nplua nuj nyob hauv cov protein: legumes (taum pauv, taum pauv, taum pauv, taum), buckwheat, millet, oats, nplej xim av, txiv ntoo, thiab qee cov nceb. Yog li ntawd, ntau tus neeg uas ua raws li kev xav noj nqaij tsis pub lwm tus sib cav tias yuav tsum tsis txhob noj nqaij thiab ntses tsis ua mob rau lub cev, vim tias yuav tsum muaj cov protein ntau tau los ntawm cov khoom noj cog! Txawm li cas los xij, qhov feem pua ntawm cov protein hauv cov zaub mov zoo li no tsawg dua li cov tsiaj. Tsis tas li ntawd (qhov no yog qhov xwm txheej tseem ceeb heev), zaub protein tsis muaj zaub mov tsawg.
Tsis tas li ntawd, qee hom tseem ceeb ntawm amino acids, uas lub cev ua tsis tau yam tsis muaj, tuaj yeem tsuas yog muaj nrog cov tsiaj protein. Yog li, txawm tias tus neeg tsis noj nqaij cog lus yuav tsum tsis txhob cais cov zaub mov muaj protein tsiaj los ntawm lawv cov kev noj haus.
Yog koj ua kom ib ce muaj zog, koj kuj tseem tuaj yeem haus cov protein shakes lossis lwm cov protein tshwj xeeb zoo kom tswj tau koj lub cev. Koj tuaj yeem yuav tom khw muag khoom noj tom khw muag khoom noj.
