Kev sib tham ntawm "nqaij noj" thiab vegetarians tsis tu tsis tseg: thawj xav tias cov protein tsis tshua tsim nyog rau kev ua hauj lwm ntawm peb lub cev thiab qhov pom zoo 0.5 g yog qhov tseem ceeb. Qhov thib ob piously ntseeg tau hais tias peb txaus siab heev nrog ib tug xov tooj ntawm cov nroj tsuag proteins, thiab, feem ntau, lub cev yuav tau coj los ua ke txhua tus tsim nyog amino acids ntawm nws tus kheej. Peb yuav tsis hla lub xub pwg, peb yuav nkag siab zoo dua txhua nqe lus, thiab tib lub sij hawm thiab tham txog seb muaj protein.
Zaub thiab tsiaj
Nyob rau hauv ntau cov khoom noj cog, cov protein tsis tsawg dua hauv nqaij qaib los yog mis nyuj. Txawm li cas los xij, peb lub cev yog tsim los ntawm txoj kev uas tsuas yog ib feem ntawm cov protein yog ib txwm absorbed, txhua tsav txhua yog excreted nyob rau hauv cov zis. Ntawm cov khoom cog, tus protein ntau qhov teeb meem loj heev dua los ntawm cov tsiaj, thiab qhov no tsis tuaj yeem sib cav.
Dosage
Ntawm cov kiv cua ntawm ntau txoj kev poob phaus rau xyoo lawm, cov dej kub npau npau dhau ntawm tus nqi ntawm cov khoom noj uas yuav tsum tau siv rau qhov poob phaus. Nyob rau hauv ib lub sij hawm peb tau hais tias ntau protein, yooj yim nws yog poob ceeb thawj, thiab vim li ntawd, ntau cov poj niam mutilated lawv cov raum thiab lub siab.
Yog hais tias koj tsis koom nrog rau hauv fais fab kis las, nyiam qhov aerobics lub teeb, ncab - rau koj, optimal yuav yog 0.5 g ntawm cov protein rau 1 kg ntawm lub cev hnyav. Nyob rau hauv cov ntaub ntawv ntawm ib tug fanatic mus ntsib mus rau lub gym, inseparable kev hlub rau dumbbells, ib tug bar thiab lwm yam "qhov nyhav", koj cov leeg yuav tsum tau nce lub tshuaj noj - txog li 3 g ib 1 kg ntawm lub cev hnyav.
Thiab ib qho ntxiv, muaj cov amino acids uas hloov (uas peb ua ke), thiab irreplaceable (uas peb tsis ua qauv). Thawj tus kab mob muaj peev xwm tsim nws tus kheej, qhov thib ob - tsis muaj, nyob rau hauv tsis muaj txoj kev tshwm sim. Tam sim no nws yog ib qho tsim nyog los tham txog cov khoom uas muaj protein ntau los ua kom cov kab mob tseem ceeb tshaj plaws hauv cov amino acids.
Tsiaj protein ntau
Qhov tseeb hais tias tsiaj protein yog digested yooj yim - peb twb dhau lawm. Tam sim no txog qhov twg raws nraim thiaj li nrhiav tau nws:
- qaib;
- liab nqaij;
- kev noj zaub mov - qaib cov txwv thiab luav;
- qe dawb;
- mis nyuj;
- tsev cheese;
- ntses thiab nqaij ntses;
- tsis cheeses;
- kefir.
Tag nrho cov khoom no muaj tsis tsuas protein, tab sis kuj rog, thiab tsis nyob rau hauv cov tsawg tshaj plaws. Tsis txhob hnov qab tias cov khoom noj uas protein ntau yuav tsum tau muab cov khoom noj uas tsis muaj rog, nqaij qaib tsis muaj tawv nqaij, thiab cov khoom siv mis nyuj uas muaj cov roj muaj 2.5-3%. Raws li rau cov cheese, roj cov ntsiab lus txog li 40% yog tau tso cai ntawm no.
Zaub protein ntau
Txij li thaum cov txiv hmab txiv ntoo yog tam sim no hauv vogue, tsis hais qhov zoo tshaj plaws kev zom zaub mov, peb tsuas muaj qhia rau cov nroj tsuag uas muaj protein ntau.
Cia peb pib nrog ceev:
- almonds thiab almond roj;
- Cov Lus Cog Tseg;
- cedar ceev;
- hazelnuts;
- macadamia txiv ntoo;
- Brazil txiv ntoo.
Tag nrho cov ntawm lawv yog cov roj txaus, yog li tsis txhob hnov qab txog qhov kev paub ntawm feem cuam.
Worst ntawm tag nrho cov, zaub protein yog absorbed los ntawm cereals, tab sis, tsawg kawg rau ua ke nrog cov protein, koj yuav tsum paub tias hom croup muaj protein ntau:
- buckwheat;
- lentils;
- chickpea;
- peas;
- Pearl barley;
- mov;
- oats;
- kynva;
- txiv laum huab xeeb.
Feem ntau cov dej num zoo yog cov tsiaj thiab zaub protein ntawm ib lub phaj. Yog li ntawd, peb thiaj li xav kom koj muab cov nqaij, cov ntses thiab cov khoom noj siv nrog zaub protein, piv txwv, nrog cov zaub.
Cov zaub uas muaj protein ntau:
- asparagus;
- zucchini;
- zucchini;
- taub dag;
- beets;
- qos yaj ywm;
- Zaub pob qe.
- Ib tug ntau ntawm cov protein nyob rau hauv lub noob:
- taub dag;
- sunflower;
- sesame;
- sesame;
- linen.
Nyob rau hauv cov txiv hmab txiv ntoo ntawm protein yog heev me ntsis, tab sis tseem, uas yog. Li ntawd, nws tsis yog superfluous kom paub seb dab tsi txiv hmab txiv ntoo muaj protein ntau:
- avocado;
- figs;
- txiv maj phaub.
Kev noj zaubmov tuaj yeem hu ua science uas qhia peb kom paub txog kev ntsuas txhua yam. Tsis muaj protein ntau yuav ua rau cov nqaij ntshiv, cov plaub hau poob thiab nkig nchuav, tawv nqaij, tsis muaj zog thiab tsis pom kev. Thiab cov khoom muaj protein ntau, raws li peb tau hais lawm, yuav ua mob rau lub raum thiab lub siab, thiab ua rau ua rau qaug zog ntawm lub cev, txij thaum lub sij hawm rhuav tshem cov proteins uas tsis yog cov amino acids xwb , tiam sis kuj yog cov khoom tsim tshuaj lom.