Protein ntau hauv kev noj haus

Proteins yog cov tsev txuas ntawm lub neej. Txhua ntawm tes hauv tib neeg lub cev muaj protein ntau. Cov qauv ntawm cov protein yog ib txoj saw ntawm cov amino acids.

Koj xav tau protein nyob rau hauv koj cov zaub mov kom pab koj lub cev kho cov hlwb thiab ua cov tshiab. Protein kuj tseem ceeb rau kev loj hlob thiab kev loj hlob hauv menyuam yaus, cov hluas, thiab cov poj niam cev xeeb tub.

Khoom noj muaj protein ntau tau tawg ua tej ntu hu ua amino acids thaum lub plab zom mov. Tib neeg lub cev xav tau ntau yam ntawm cov amino acids nyob rau hauv ntau txaus kom muaj kev noj qab haus huv.

Cov amino acids nyob hauv cov tsiaj xws li nqaij, mis nyuj, ntses, thiab qe. Lawv kuj pom muaj nyob hauv cov chaw cog ntoo xws li kua taum, taum, legumes, txiv ntseej txiv ntoo, thiab qee cov nplej (xws li cov noob nplej thiab quinoa). Koj tsis tas yuav noj cov khoom tsiaj kom tau txais tag nrho cov protein uas koj xav tau hauv koj cov khoom noj.

Cov amino acids nyob rau peb pawg:

• Qhov tseem ceeb
• Tsis tseem ceeb
• Mob nkeeg

Qhov tseem ceeb cov amino acids tsis tuaj yeem ua los ntawm lub cev, thiab yuav tsum tau muab khoom noj los ntawm cov zaub mov. Lawv tsis tas yuav noj mov ntawm ib pluag mov. Qhov sib npaug thoob ib hnub tseem ceeb dua.

Tsis tseem ceeb cov amino acids yog tsim los ntawm lub cev los ntawm cov amino acids tseem ceeb lossis hauv ib txwm muaj cov protein tsis sib luag.

Kev mob cov amino acids xav tau nyob rau lub sijhawm kev mob nkeeg thiab kev ntxhov siab.

Qhov ntau npaum li cas ntawm cov protein uas koj xav tau hauv koj cov zaub mov noj yuav yog nyob ntawm koj qhov kev xav tau cov calories kom tag nrho. Qhov niaj hnub noj kom muaj protein ntau rau cov neeg laus noj qab haus huv yog 10% txog 35% ntawm koj cov kev xav tau ntawm cov calories. Piv txwv li, ib tug neeg ntawm kev noj haus 2000 calories yuav noj 100 grams protein, uas yuav muaj 20% ntawm lawv cov calories tag nrho txhua hnub.

Ib ooj (30 grams) ntawm cov khoom noj muaj protein ntau muaj 7 gram ntawm cov protein. Ooj (30 gram) sib npaug:

• 1 oz (30 g) nqaij ntses lossis nqaij qaib
• 1 lub qe loj
• ¼ khob (60 millilitai) taum paj
• ½ lub khob (65 grams) taum pauv lossis cov noob taum

Cov rog uas tsis muaj rog los kuj yog qhov zoo ntawm cov protein.

Cov nplej tseem muaj protein ntau dua li kom ua tiav lossis "dawb" khoom lag luam.

Cov menyuam yaus thiab tub ntxhais hluas yuav xav tau cov nyiaj sib txawv, nyob ntawm lawv lub hnub nyoog. Qee qhov chaw noj qab haus huv zoo ntawm cov tsiaj protein muaj xws li:

• Qaib cov txwv lossis nqaij qaib nrog cov tawv nqaij raug tshem tawm, lossis nqaij ntses (tseem hu ua twm nqaij)
• Cov nqaij ntshiv lossis nqaij nyug, xws li puag ncig, sab sirloin, lossis tawv nqaij (txiav cov rog uas pom)
• Ntses lossis qwj ntses

Lwm qhov chaw zoo ntawm protein muaj:

• Pinto taum, taum dub, taum taum, lentils, taum mog, lossis taum garbanzo
• Cov txiv ntoo thiab noob, suav nrog almonds, hazelnuts, noob txiv sib xyaw, txiv laum huab xeeb, txiv laum huab xeeb, paj noob hlis lossis noob txiv (Cov txiv ntoo yog cov rog ntau yog li nco ntsoov txog feem ntau. Noj cov calories kom ntau ntawm koj cov kev xav yuav ua rau koj qhov hnyav nce.)
• Tofu, tempeh, thiab lwm yam kua protein cov khoom
• Cov khoom noj muaj roj tsawg

Tsoom Fwv Tebchaws Asmeskas Lub Chaw Saib Xyuas Kev Ua Liaj Ua Teb tshiab cov lus qhia zaub mov, hu ua MyPlate, tuaj yeem pab koj xaiv cov zaub mov zoo noj.

Kev noj haus - protein

• Cov nqaij ua haujlwm

National Academy of Sciences, Institute of Tshuaj, Khoom Noj thiab Khoom Noj Khoom Noj Khoom Haus. Noj cov zaub mov kom siv rau lub zog, Carbohydrate, fiber ntau, rog, rog rog, Cholesterol, Protein, thiab Amino Acids. Koom Siab National Press. Washington, DC, 2005. www.nal.usda.gov/sites/default/files/fnic_uploads/energy_full_report.pdf.

Ramu A, Neild P. Kev noj haus thiab kev noj haus. Hauv: Naish J, Tsev Hais Plaub Syndercombe D, eds.Kev Kho Mob Txuj CiCov. 3lawm ed. Philadelphia, PA: Elsevier; 2019: chap 16.

Asmeskas Lub Chaw Haujlwm Saib Xyuas Kev Noj Qab Haus Huv thiab Tib Neeg thiab US Department of Agriculture. 2015-2020 Kev Qhia Noj Zaub Mov Rau Cov Neeg Asmeskas. 8 tus ed. health.gov/dietaryguidelines/2015/resources/2015-2020_Dietary_Guidelines.pdf. Hloov kho thaum Lub Kaum Ob Hlis 2015. Nkag rau Lub Rau Hli 21, 2019.