Proteins nrog rau cov rog thiab carbohydrates ua rau peb noj. Tag nrho cov no tseem ceeb sib npaug rau lub cev.
Nyob rau hauv tsab xov xwm no, peb yuav saib seb cov protein yog dab tsi, tsim cov npe ntawm cov proteins hauv cov khoom ntawm cov nroj tsuag thiab tsiaj keeb kwm, qhia qhov kwv yees xav tau ntawm ib tug neeg raws li nws poj niam txiv neej, hnub nyoog thiab hom kev ua.
Y Yuav ua li cas yog protein?
Lub npe tshawb fawb ntawm cov protein yog protein, uas txhais tau tias "thawj" hauv Greek. Cov tshuaj macromolecular ntawm cov organic keeb kwm muaj cov amino acids. Protein yog ib feem ntawm tag nrho cov, kiag li tag nrho cov cell ntawm lub cev. Feem ntau ntawm cov hlwb yog ib nrab ntawm nws.
Muaj 21 amino acids nyob rau hauv tib neeg lub cev, ntawm 8 yog qhov tseem ceeb rau kev ua haujlwm tag nrho. Nov yog:
- leucine;
- lysine;
- valine;
- tryptophan;
- methionine;
- threonine;
- isoleucine;
- phenylalaline.
Irreplaceable txhais tau hais tias lub cev tsis muaj peev xwm tsim tau nws tus kheej thiab yog li yuav tsum tau txais los ntawm lwm qhov chaw. Txhawm rau pab koj - ib lub rooj ntawm cov proteins hauv cov zaub mov, uas yuav muaj nyob hauv qab no.
YKev ua haujlwm ntawm cov protein hauv lub cev
Yog li, pom qhov muag rau koj, protein yog:
- muscles;
- leather;
- organs;
- hair.
Thiab yog saib thoob ntiaj teb, cov protein muab rau koj nrog tag nrho lub neej, vim:
- Tiv thaiv kab mob. Cov protein ntau hauv cov zaub mov uas koj suav nrog hauv koj cov zaub mov yog kev tiv thaiv kab mob, vim cov tshuaj tiv thaiv kab mob uas tiv thaiv kab mob yog tsim los ntawm cov protein.
- Tswj txhua yam txheej txheem hauv lub cev. Proteins yog cov khoom siv raw rau txhua yam ntawm cov ntsiab lus uas muab rau tus neeg muaj kev thaj yeeb nyab xeeb. Piv txwv li, qhov no yog kua txiv plab, hemoglobin.
- Lub tsev. Tag nrho cov npe uas peb tau qhia saum toj no (cov plaub hau, cov leeg, thiab lwm yam) yog cov protein, los yog cov myosin thiab actin.
- Xa. Hemoglobin yog ib qho protein a la "kev thauj pej xeem", vim nws yog nws uas nqa cov pa roj carbon dioxide nrog oxygen. Nws tsis muaj kev nkag siab los tham txog qhov tseem ceeb ntawm cov txheej txheem no cais, vim nws paub txog txhua tus.
- Norishes. 1 gram ntawm cov protein yog 4 kcal. Txawm hais tias lub cev tau txais nws lub zog tsuas yog los ntawm carbohydrates thiab cov rog, thiab cov protein hauv cov zaub mov mus rau lwm yam kev xav tau, tab sis yog tias tsim nyog, nws tuaj yeem ua si thawj violin.
Tib neeg xav tau cov protein
Tom qab txhua yam uas tau hais txog cov protein, ib tus yuav tau txais kev xav tias qhov zoo dua. Thiab vim li cas ho tsis muab lub cev muaj txiaj ntsig ntau, yog tias ua tau? Txawm li cas los xij, qhov no yog kev xav yuam kev. Zoo tshaj tus yeeb ncuab ntawm qhov zoo. Rau ib tug neeg, tsis muaj ib yam dab tsi tseem ceeb tshaj li qhov sib npaug, tsis hais txog ntawm daim ntawv thov. Nyob rau hauv no hais txog, ib tug qauv tau tsim uas xam qhov zoo tshaj plaws npaum li cas ntawm cov protein rau ib tug neeg raws li nws lub neej thiab qhov hnyav. Yog li, qhov nruab nrab tus nqi yog 0.85 grams protein ib kilogram ntawm qhov hnyav. Cov nyiaj no suav nrog qhov xav tau txhua hnub rau cov protein. Cov protein ntau hauv cov zaub mov (cov lus hauv qab no) yuav pab koj ua kom muaj kev noj haus zoo.
Thiab tam sim no rau cov ntsiab lus. Yog tias koj ua lub neej nquag, ces cov protein yuav tsum tau nce mus rau 1.7 grams ib kilogram ntawm qhov hnyav. Nrog rau qhov kev faib ua feem, protein synthesis nyob rau hauv cov leeg nce. Yog tias peb tig mus rau qhov ua tau zoo ntawm cov neeg ncaws pob, cov ntaub ntawv yog raws li hauv qab no:
- txhawm rau txhim kho lossis tswj cov leeg nqaij uas twb muaj lawm, koj yuav tsum noj li 1.5 grams protein ib kilogram ntawm lub cev qhov hnyav;
- Txhawm rau txo qis cov rog hauv lub cev, koj tuaj yeem nce koj cov khoom noj ib ntus mus rau 1.9 grams protein ib kilogram ntawm qhov hnyav.
Rau kev sib haum xeeb thiab pom kev nqus ntawm cov protein, nws raug pom zoo kom tsis txhob pub ntau tshaj 30 grams tauj ib pluas noj.
Table of proteins in foods of animal origin
Tsiaj cov proteins piv rau lawv cov zaub proteinscov kwv tij muaj ib tug zoo meej muaj pes tsawg leeg ntawm cov amino acids tseem ceeb heev. Xav txog cov npe khoom tsiaj uas muaj protein ntau.
| khoom | YNtau cov protein ib 100 grams, grams |
| qaib qe | 12, 8 |
| qe hmoov | 44, 8 |
| 3 | |
| mis nyuj muaj roj | 2, 9 |
| Kefir medium fat | 2,7 |
| tsev cheese tsis muaj rog | 18 |
| 5% rog tsev cheese | 10, 1 |
| 9% rog tsev cheese | 9,7 |
| Cheese "Russian" | 25 |
| Parmesan Cheese | 36 |
| 19 | |
| nqaij npuas | 16, 5 |
| ntses liab (xiav salmon) | 20, 9 |
| Ntxhais Khaub Ncaws | 22 |
| 17, 5 | |
| Lub siab | 15 |
| qaib ntxhw | 21, 4 |
| Lav qaib | 21 |
| Vaj | 19, 8 |
| boiled sausage | 14 |
| Smoked sausage | 15, 7 |
| Nqaj | 27 |
| Tuna | 23 |
| Salmon | 21 |
| Squid | 18 |
| Hek | 17 |
| Herring | 16, 4 |
| Lab lus | 15, 8 |
| 2,8 |
Table of proteins in plant foods
Cov neeg tsis noj nqaij pom nws nyuaj dua kom tau txais cov qauv tsim nyog ntawm cov khoom lag luam los muab lub cev nrog cov amino acids tsim nyog, feem ntau lawv yuav tsum tau siv cov khoom noj tshwj xeeb.
Xav txog cov npe ntawm cov zaub mov muaj protein ntau.
| khoom | YNtau cov protein ib 100 grams, grams |
| 21, 9 | |
| taum | 23, 8 |
| Soybeans | 26, 1 |
| Lentils | 28 |
| Nplej hmoov ntawm qib siab | 10, 8 |
| Rye hmoov | 10, 7 |
| Oatmeal | 11, 2 |
| Buckwheat | 13, 2 |
| Rice | 6, 9 |
| Muaj | 12, 4 |
| Semolina | 12 |
| Pearl groats | 8,7 |
| Barley grits | 9, 8 |
| Panuts | 26, 4 |
| pob kws | 8,5 |
| qos yaj ywm | 2 |
| Eggplant | 1, 1 |
| Cauliflower | 2,6 |
| zaub qhwv liab | 0, 6 |
| Sauerkraut | 1,9 |
| 1,5 | |
| dos ntsuab | 1,4 |
| Carrots | 1,3 |
| Spinach | 2, 9 |
| Zaub xam lav | 1,6 |
| Beets | 1,6 |
| Radish | 1,9 |
| Raisins | 1,8 |
| Almonds | 58 |
Qhov zoo tshaj plaws, koj yuav tsum tau muab cov proteins ntawm cov tsiaj thiab zaub keeb kwm hauv kev noj haus, vim tias tom kawg yog qhov muaj fiber ntau thiab cov vitamins. Ntxiv rau, zaub protein yog yooj yim rau zom thiab tsis nqa cov rog thiab cov roj cholesterol nrog nws, tsis zoo li tsiaj txhu. Lub rooj ntawm cov protein hauv cov zaub mov yuav pab koj tswj kom muaj qhov sib npaug.
Protein deficiency thiab nws qhov tshwm sim
Txhawm rau xav txog qhov tshwm sim ntawm qhov tsis muaj protein ntau, nws txaus tsuas yog nyeem tag nrho nws cov haujlwm tseem ceeb hauv lub cev dua thiab xav txog qhov tsis sib xws. Hauv lwm lo lus, qhov tsis muaj protein ntau yog:
- kev tiv thaiv kev tiv thaiv;
- tsis ua tiav ntawm cov txheej txheem uas ua kom lub neej xis nyob ntawm lub cev;
- teeb meem nrog cov leeg, tawv nqaij, plaub hau, dav dav;
- ntshav ntshav.
Protein tshaj tawm thiab nws qhov tshwm sim
Txhua yam zoo nyob rau hauv nruab nrab, txhua tus paub qhov no. Hauv kev nrhiav cov leeg nqaij, qhov zoo nkauj zoo nkauj thiab lub cev tsim, ntau tus neeg ncaws pob nyiam noj cov protein ntau. Qhov no kuj tseem siv tau rau cov neeg uas nyiam noj cov zaub mov uas tsis muaj carb thiab tau txais ntau ntawm cov khoom noj txhua hnub.calorie ntau ntau rau cov protein thiab rog. Nws yuav tsum nco ntsoov tias cov lus protein hauv cov khoom yuav tso cai rau koj ua raws li cov cai.
- Systematic tshaj ntawm cov qauv ntawm cov protein yog fraught nrog kev loj hlob ntawm lub raum pob zeb. Qhov kev pheej hmoo yog 2.5 npaug siab dua!
- Ntau cov protein ntau tuaj yeem txhawb txoj kev loj hlob ntawm cov kab mob xws li pob txha pob txha. Yog tias koj muaj teeb meem rau lub raum, txawm tias me me, qhov ntau ntawm cov protein yuav ua rau lawv hnyav dua.
- Dehydration. Yog lawm, tsis yog qhov teeb meem phem tshaj plaws ntawm lwm tus, tsuas yog txaus kom haus cov kua dej uas xav tau.
- Ntau cov protein ntau ua rau muaj kev pheej hmoo ntawm kev mob qog noj ntshav.
- Nrog qhov tsis txaus ntawm cov khoom noj uas muaj protein ntau, ketosis tuaj yeem txhim kho. Cov txheej txheem no yog tus cwj pwm los ntawm kev loj hlob ntawm ketone lub cev (ib yam khoom ntawm kev tawg ntawm cov rog rog). Cov ketones ntau dhau ua rau lub cev muaj zog, ua rau xeev siab, ntuav, thiab tsis hnov tsw ntawm acetone los ntawm lub cev. Hauv qhov xwm txheej hnyav, tus mob no tuaj yeem ua rau ketoacytosis coma, uas yog ib qho kev hem thawj rau lub neej. Txhawm rau zam qhov no, kho koj cov zaub mov kom zoo (cov lus protein hauv cov khoom yuav pab nrog qhov no).
YProtein-Rich Supplements
Yuav ua li cas yog tias cov protein tsis tuaj yeem tau txais nrog cov zaub mov zoo tib yam? Qhov no yog qhov khoom noj khoom haus tuaj rau hauv. Tsis txhob ntshai - qhov no feem ntau siv rau cov neeg ncaws pob, txij li tus neeg nruab nrab yuav "noj" lawv 0.85 grams ib 1 kilogram ntawm qhov hnyav yam tsis muaj teeb meem. Tsis txhob ntshai, tsis yogzaub mov, tsis yog steroids thiab lwm yam dab neeg txaus ntshai, nws yog cov protein ntshiab. Lawm, nws yog ib qho tsim nyog yuav tau mus rau qhov kev xaiv nrog txhua lub luag haujlwm - tsis yog tsuas yog cov protein ntau hauv cov khoom (cov lus saum toj no), tab sis kuj tseem tshuaj xyuas los ntawm cov peev txheej loj yuav tsum yog lub hauv paus. Yog li, piv txwv li, nws tsim nyog sau cia cais cov BCAA ntxiv uas nrov heev hnub no - qhov no yog tib cov protein uas twb tau muab faib rau koj, tawm hauv peb qhov tseem ceeb amino acids, ntawm cov leeg nqaij muaj li 30%. Cov tshuaj ntxiv no tau qhia rau kev siv lub cev hnyav vim nws txhawb nqa cov leeg nqaij sai.
Result
Kuv tuaj yeem hais dab tsi ntxiv? Protein yog ib qho ntawm peb tus ncej ntawm tib neeg kev noj qab haus huv.
Cov proteins uas muaj nyob hauv cov khoom noj yog qhov tseem ceeb heev hauv cov txheej txheem ntawm kev tsim kom muaj kev noj qab haus huv. Tsis tas yuav fanatically ua raws li cov lus qhia ntawm cov protein ib kilogram ntawm lub cev qhov hnyav - nws cov nyiaj los ntawm ib hnub rau ib hnub yuav hloov pauv raws li koj nyiam, tab sis qhov nruab nrab qhov tseem ceeb yuav tsum nyob rau hauv tus qauv.
