Proteins, los yog proteins, yog lub tsev thaiv rau txhua lub cev nqaij daim tawv, nrog rau lwm cov tshuaj - xws li tshuaj, cov tshuaj tua kab mob thiab cov tshuaj hormones feem ntau. Nyob ntawm keeb kwm, lub proteins yog muab faib ua zaub thiab tsiaj.
Cov qauv ntawm cov khoom muaj protein ntau yog amino acids, thiab rau lub cev nqaij tawv ntawm peb lub cev feem ntau siv 20 amino acids. Tab sis muaj tsawg kawg yog 8 cov amino acids uas tib neeg thiab tsiaj lub cev tsis tuaj yeem tsim nws tus kheej, thiab nws tsuas tuaj yeem tau txais nrog cov khoom noj uas muaj nyob rau hauv cov khoom noj.
Txog hnub tim, tsuas yog ob qho khoom paub, uas muaj tag nrho cov yim amino acids, thiab hauv qhov kev faib ua feem pom tau tias peb lub cev. Nws yog mis nyuj thiab qe.
Proteins ntawm cov tsiaj keeb kwm yog hu ua cov proteins uas muaj roj ntsha siab, los yog tag nrho, raws li lawv muaj cov amino acids uas tseem ceeb, uas lub cev tsis tuaj yeem coj los ua nws tus kheej. Zaub protein ntau yog suav tias yog vim tsis muaj cov amino acids uas tseem ceeb.
Cov protein ntau peb pom hauv cov khoom noj xws li cov qe, nqaij, ntses, mis nyuj, khoom noj siv mis thiab khoom qab zib. Tsis tshua muaj protein ntau yog nyob hauv cereals, thiab txawm tsawg dua hauv cov zaub.
Thov ceeb toom cov hauv qab no:
- Hauv txhua kis, qhov nce ntawm cov amino acids nyob rau hauv cov ntshav yog pom ib teev tom qab noj cov zaub mov muaj protein, thiab nyob twj ywm li ntawm xya teev.
- Ib tug loj npaum li cas ntawm protein tsis khaws cia rau hauv lub cev, tab sis hloov mus rau hauv urea thiab yog tshem tawm los ntawm lub cev.
- Nyob rau hauv cov ntaub ntawv ntawm lub sij hawm ntev ntawm cov khoom noj khoom haus nplua nuj nyob rau hauv proteins, muaj ib qho kev txaus ntshai ntawm ua rau daim siab thiab lub raum. Vim li no, cov neeg uas muaj ntshav qab zib yuav tsum txo lawv cov zaub mov noj kom cov khoom noj uas muaj protein ntau.
- Tib neeg lub cev tuaj yeem nqus txog 30-35 grams protein txhua 2.5-3 teev. Yog li, sim noj txhua txhua peb teev ntawm cov khoom noj muaj protein ntau. Yog tias koj faib cov khoom noj kom tsawg ntawm cov nqaij me me, feem ntau koj lub cev yuav tau txais ib qho kev nruam ntawm "cornerstones" los txhawb thiab kho koj cov leeg mob. Tsis tas li ntawd, nco ntsoov tias cov khoom noj khoom haus nplua nuj nyob rau hauv cov nqaijrog nce lub suab ntawm koj cov metabolism.
Cia peb suav cov zaub mov feem ntau muaj nplua nuj nyob rau hauv cov qib siab:
- Tsev cheese. Ib nrab ntawm ib khob ntawm tsev tsev cheese tau muab peb lub cev mus txog 14 grams ntawm protein, ntxiv 80 calorie ntau ntxiv.
- Nqaij nyuj muaj roj tsawg. Ib yam li cov nqaij liab, nws muab lub cev ua kom muaj protein ntau. Rov qab hais tias nqaij nyug yog ib qho tseem ceeb ntawm ob qho tseem ceeb ntawm txoj kab - hlau thiab zinc.
- Protein ntawm qe. Hauv qhov essence, qhov no yog qhov tseeb protein, uas tsis pom muaj lwm yam khoom noj. Hauv cov duab, cov khoom ntawm qe protein yuav zoo li no: 12% ntshiab protein, 0.25% rog, 0.7% carbohydrates thiab me me ntawm lecithin, roj cholesterol, enzymes thiab B vitamins.
- Nqaij qaib fillet. Nws tau pom tias cov khoom noj muaj protein ntau, cov nqaij no yog ib qho ntawm feem ntau lub siab dawb ntawm cov nqaijrog - uas, dhau mus, yog tsis muaj mob muaj roj. Nws yuav tsum tau muab sau tseg tias peb tab tom tham txog cov nqaij uas tsis muaj tawv, vim tias tsis yog daim duab txawv kiag li!
- Hais txog protein nyob rau hauv cov zaub mov, nws yog tsis yooj yim sua kom tsis txhob salmon . Ntxiv nrog rau qhov tseem ceeb ntawm cov protein, salmon muaj ntau cov vitamins, hlau, kab kawm thiab, tau kawg, precious rau peb lub cev Ω-3 fatty acids.
- Royal jelly. Qhov no, hauv kev nkag siab ntawm lo lus, yog lub pob nourishing! Ntxiv nrog rau kev txheeb xyuas roj ntsha muaj nuj nqis ntawm protein ntau, uas peb tsis tuaj yeem sib ntsib nyob rau lwm cov khoom noj, muaj koob muaj jelly muaj ntau cov vitamins. Qhov kev pom zoo koob ntawm kev txais tos ntawm lub noob nom noob tswv jelly yog ib qho teaspoon nyob hauv tus nplaig, kom txog rau thaum nws daws. Nws yog ntshaw - nyob rau hauv thaum sawv ntxov nyob rau ib qho kev npliag plab.
- Mis nyuj haus. Cov roj tsawg (1.5%), cov roj tsawg (0%) thiab tag nrho (3.5%) mis nyuj muaj cov zaub mov zoo tib yam. Yog li, xa mus rau cov khoom noj muaj protein, mis nyuj, tib lub sijhawm, tuaj yeem ua tau zoo rau cov neeg uas txaus siab rau cov zaub mov tsis muaj calorie tsawg.
Cov khoom noj nram qab no kuj muaj protein ntau (g / 100 g ntawm cov khoom):
- cheese - 26.0;
- shrimps (boiled, tsis plhaub) - 22.6;
- nqaij qaib, yaj, nqaij npuas, nqaij qaib (tsawg-rog, nyoo) - 20.5;
- Mob siab (nyoo) - 20.1;
- ntses (raw) - 17.5;
- muesli - 12,9;
- qe - 12.3.
Peb xav tau cov protein ntau npaum li cas txhua hnub?
LEEJ TWG pom zoo siv haus 0.85 g ntawm cov proteins twg ib kilogram ntawm lub cev hnyav ib hnub. Tus nqi no yog txaus rau cov neeg no thaum tus neeg ua rau lub neej tsis muaj zog thiab nws lub cev tsis nyob hauv kev loj hlob. Hauv qhov no:
- Cov menyuam mos. Lawv noj cov zaub mov 43% yuav tsum muaj cov khoom noj muaj protein ntau.
- Cov me nyuam 10-12 xyoo. Hauv lawv cov khoom noj txhua hnub, 36% yuav tsum noj zaub mov, nplua nuj ntawm cov tsiaj proteins.
- Cov neeg laus. Cov khoom noj txhua hnub yuav tsum muaj 19% ntawm cov khoom muaj protein nyob hauv cov khoom noj khoom haus ntawm cov tsiaj txhu.