Nyob rau hauv thiaj li yuav zoo pub thiab noj qab nyob zoo, nws yog ib qho tseem ceeb kom paub tias tus piv ntawm cov as-ham nyob rau hauv cov zaub mov. Cov neeg uas xav kom poob ceeb thawj, khoom noj uas muaj lub siab tshaj plaws cov ntsiab lus ntawm cov protein yuav tsum tau rau kev noj haus. Tus mob ntawm tes, plaub hau thiab tej tawv nqaij yog tseem nyob rau ntawm nws lub tau txais daim ntawv. Nyob rau hauv tas li ntawd, vim hais tias ntawm cov protein lub cev thim ntau amino acids yuav tsum tau kev kho mob. Nws yog pom tseeb tias kom tau tus tsim nyog tus nqi ntawm cov protein nyob rau hauv ib tug txhua txhua hnub nws yog ib qho tseem ceeb rau txhua tus neeg. Yog li ntawd, yog tias koj txiav txim siab los nrhiav tau tawm yog dab tsi cov ntsiab lus ntawm cov nqaijrog, cov rog hauv cov khoom noj thiab ua zaub mov zoo, koj yuav tsum paub uas lawv uas yeej los ntawm tej yam cov as-ham.
Yuav ua li cas yog protein?
Muaj ob peb hom, lawv yog cov tag nrho ib qho tseem ceeb rau lub cev. Qhov no protein, casein, yog zoo yaim los ntawm cov nqaij ntshiv, tab sis, theej maj mam nqis. Nrog nws thiaj li mob nyob rau hauv cov nqaij thiab pob qij txha thiab tsub kom ntshav ntawm lipoproteins. Whey protein yog yooj yim digested, ib tug loj tus naj npawb ntawm cov amino acids nyob rau hauv nws. Soy yog tsis yog li ntawd nrov, tab sis rau vegetarians nws ntau xyoo tsiaj protein vim hais tias nws muaj as-ham thiab zoo rau lub cev. Tsiaj cov nqaijrog nyob rau hauv qe thiab nqaij.
Cov khoom siv nrog lub siab tshaj plaws protein cov ntsiab lus
Yog li ntawd, kom tus nqi ntawm cov protein nyob rau hauv kev noj haus, yuav tsum muaj cov nram qab cov khoom. Ua ntej ntawm tag nrho cov, nws yog qe, pheej yig thiab noj. Nyob rau hauv kev txiav txim kom tsis txhob ntev kom tsawg ntawm cov rog, noj xwb cov nqaijrog, separating lub qe. Yog hais tias txhua txhua hnub kom noj ib ob peb qe nkaus, peb muaj peev xwm fim qhov teeb meem ntawm roj. Sim, piv txwv li, yuav ua rau ib tug omelette ntawm ob peb cov nqaijrog thiab ib yolk. Nws yuav ua tau ib tug ua tiav protein zaub mov uas tsis tau poob lub saj, tab sis ho tsis ua kom raug mob rau lub cev. Qhov zoo tshaj plaws cov khoom uas muaj lub siab tshaj plaws cov ntsiab lus ntawm cov protein rau cov neeg uas tsis muab kev koom tes nyob rau hauv cov kev ua si, thiab tsis siv tshwj xeeb cocktails - nqaij los yog ntses tais diav. Ntshiv nqaij qaib, nqaij nyug thiab tuna muab lub cev nrog amino acids thiab cov protein, nws txhawb nqa nqaij txoj kev loj hlob. Noj nqos tau cov ntshiv nqaij yog zoo rau kev kho mob thiab yuav pab kom lawv muaj ib tug zoo nkauj lub cev thaum koj ib ce muaj zog. Nws yuav pab kom cov kev kho mob ntawm tes thiab plaub hau, zoo daim tawv nqaij mob.
Qhov zoo tshaj plaws kev xaiv no yog lub protein khoom - nqaij qaib mis. Nws yooj yim mus ua noj nyob rau hauv lub qhov cub los yog steamed. Lub teeb zaub sab zaub mov - thiab protein noj mov yog npaj txhij. Tsis tas li ntawd xyuam xim rau tej khoom nrog lub siab tshaj plaws protein cov ntsiab lus, zoo li cheese thiab tsev cheese. Nplua nuj nyob hauv cov protein ntau thiab fiber cereals, avocados thiab ceev. Cov neeg nyob rau hauv adulthood khoom noj siv mis, tag nrho ntawm cov protein, yuav pab ntxiv dag zog rau cov pob txha, uas ntau lub xyoo tsis tau lawv lub dag lub zog. Muaj roj tsawg cheese tsis hem daim duab, thiab muaj txaus protein. Khoom noj muaj lub siab tshaj plaws cov ntsiab lus ntawm cov protein thiab yuav siv tau raws li ib tug garnish. Piv txwv li, protein-nplua nuj buckwheat. Legumes kuj yog ib qho zoo heev qhov chaw ntawm cov protein. Lentil kua zaub los yog pease paj npleg tsawg kawg ib zaug ib lub lim tiam yuav ua rau kom cov theem ntawm kev noj ntawm pab proteins. Avocado - ib tug indispensable qhov chaw ntawm tag nrho ob qho protein thiab noj qab nyob zoo rog. Thaum kawg, ceev. Lawv kuj muaj protein, tab sis kuj yog ib tug ntau ntawm cov rog, ces tus tom yog ua raws li nyob rau hauv moderation.