Ntawm chav kawm, peb txhua tus xav ua kom nws cov zaub mov zoo li tseem ceeb rau lub cev li sai tau. Hauv qhov no, lo lus nug tshwm sim ua li cas tus qauv ntawm proteins ib hnub twg yuav tsum. Nyob rau hauv tsab xov xwm no peb yuav teb tsis tas rau lo lus nug no xwb, tab sis kuj qhia rau koj paub yuav ua li cas los soj ntsuam cov protein ntau txhua hnub.
Tus qauv ntawm cov protein kom tsawg
Yuav pib nrog, nws yog tsim nyog sau cia tias cov dietetics muaj tsawg kawg txhua hnub nruab nrab cov protein, hauv qab no uas koj tuaj yeem tsis mus rau hauv txhua qhov teeb meem. Yog li, ib tus neeg laus yuav tsum tau txais tsawg kawg 40 grams ntawm protein ib hnub. Hauv qab no yog to taub, tsis yog 40 grams nqaij, uas muaj cov protein, uas yog cov khoom ntshiab, uas nyob hauv txhua yam khoom muaj sib txawv. Yog tias txoj cai tsis pom zoo, ib tus neeg muaj peev xwm muaj qee lub cev tsis ua hauj lwm, nrog rau kev tshem tawm (tsis muaj menyuam poj niam). Qhov nruab nrab Performance index ntawm protein txhua hnub yog 90 g. Qhov siab tshaj plaws tus nqi yog 110-120 g ib hnub twg.
Tus qauv ntawm cov protein thaum poob phaus
Tam sim no peb yuav kawm li cas los laij cov protein ntau rau koj qhov hnyav. Qhov no tseem ceeb heev yog tias koj ua raws li daim duab. Yog li, thiaj li xam tau nruab nrab cov protein ntau txhua hnub, koj yuav tsum xam cov qub cev pawg, uas txawv ntawm qhov tiag tiag. Ua li no, los ntawm txoj kev loj hlob hauv cov npoo centimeter nws yuav tsum rho 100 tawm (yog tias koj qhov siab nce txog 165 cm), 105 (nrog rau kev loj hlob ntawm 166-175 cm) lossis 110 (qhov siab tshaj 175 cm). Raws li lub hnyav, peb xam cov protein ntau. Rau cov neeg uas siv 1-2 zaug ib lub lim tiam, nws yog 1.6 g ib kg ntawm qhov hnyav. Rau cov neeg uas zaum ntawm ib tug tsawg-calorie kev noj haus - 2 g ntawm protein rau txhua kg ntawm ib txwm hnyav. Qhov qis no tus nqi yuav tsum tsis yog, vim qhov no lub cev tsis tau txais cov khoom tsim nyog rau cov leeg. Nyob rau hauv no cov ntaub ntawv, tsis txhob hnov qab txog lub proportions: qhov ratio ntawm zaub thiab tsiaj proteins yuav tsum 50 mus rau 50.