Dab tsi cov protein yog rau (thiab 10 vim li cas noj)

Zoo Siab

• 1.Ua cov leeg leeg
• 2. Ua cov tshuaj tiv thaiv
• 3. Tswj kev noj qab haus huv daim tawv nqaij thiab plaub hau
• 4. Sib npaug ntawm cov tshuaj hormones
• 5. Tswj kev ua haujlwm zoo rau lub paj hlwb
• 6. Mob rov qab thiab kev phais mob
• 7. Thauj oxygen
• 8. Muab lub zog
• 9. Tswj kev noj qab haus huv ua ke
• 10. zom thiab nqus khoom noj
• Cov khoom noj protein ntau nyob hauv ib hnub

Proteins yog cov khoom noj uas tsim nyog rau lub cev los ua cov khoom tseem ceeb hauv lub cev, xws li cov leeg, cov tshuaj hormones, cov nqaij, tawv nqaij thiab plaub hau. Tsis tas li ntawd, cov protein yog neurotransmitters, uas yog lub luag haujlwm rau xa cov hlab ntsha cov leeg uas ua rau kev xav thiab lub zog ntawm lub cev kom txav.

Cov protein yog cov khoom noj muaj nyob hauv cov zaub mov xws li nqaij, ntses, qe thiab cov khoom noj siv mis, thiab hauv cov khoom noj ntawm tsob ntoo pib, xws li taum pauv, taum pauv, txiv laum huab xeeb, noob hnav thiab lentils.

Ntawm no yog 10 qhov laj thawj noj cov protein:

1.Ua cov leeg leeg

Cov protein yog cov khoom noj tseem ceeb rau kev saib xyuas thiab nce ntawm cov leeg nqaij, vim hais tias kom cov leeg loj hlob nws yog qhov yuav tsum muaj, ntxiv rau kev coj ua si lub cev, kev noj zaub mov kom zoo ntawm cov protein zoo, xws li cov uas pom hauv cov khoom noj ntawm tsiaj. keeb kwm, xws li nqaij, nqaij qaib thiab qe.

Tus nqi ntawm cov protein los noj rau hypertrophy sib txawv raws qhov hnyav thiab hom thiab ntau npaum li cas ntawm kev siv dag zog hauv lub cev. Saib cov khoom noj twg pab koj ua kom cov leeg nce.

2. Ua cov tshuaj tiv thaiv

Lub cev tiv thaiv kab mob thiab tiv thaiv hlwb yog tsim los ntawm cov protein, thiab yog tias tsis muaj zaub mov txaus ntawm lub cev no lub cev tiv thaiv kab mob tsis muaj zog thiab lub cev ua rau muaj kev tiv thaiv kab mob thiab kis tau yooj yim.

Ntxiv rau kev noj cov protein txaus, lwm yam khoom noj haus zoo li zinc, selenium thiab omega-3 kuj tseem ceeb rau kev tiv thaiv kev tiv thaiv zoo. Saib cov lus qhia los txhawb koj lub cev tsis muaj zog.

3. Tswj kev noj qab haus huv daim tawv nqaij thiab plaub hau

Proteins yog lub luag haujlwm rau kev tsim cov collagen, ib yam khoom uas ua kom khov kho rau ntawm daim tawv nqaij thiab tiv thaiv cov tawv nqaij thiab cov cim. Tsis tas li ntawd, keratin, lub ntsiab ntawm cov plaub hau, kuj yog protein, uas yog vim li cas cov plaub hau noj qab haus huv xav tau cov khoom noj no.

Nws yog ib qho tseem ceeb kom nco ntsoov tias cov khoom noj xws li nqaij thiab qe, uas yog ib txwm muaj protein ntau, yog lub luag haujlwm tseem ceeb hauv kev tsim cov collagen thiab keratin, yog li tsis tas yuav tsom rau cov khoom noj lossis collagen pabcuam ntxiv.

4. Sib npaug ntawm cov tshuaj hormones

Cov tshuaj hormones kuj yog cov tshuaj hauv lub cev tsim los ntawm cov protein, thiab yog li, thiaj li muaj qhov zoo tshuav hormonal, nws yog qhov yuav tsum tau ua kom zoo rau lub cev no. Cov teeb meem xws li Polycystic Ovary Syndrome, kev ntxhov siab lossis ntxhov siab tuaj yeem yog los ntawm kev hloov pauv hauv keeb kwm, thiab kev noj zaub mov zoo yog qhov tseem ceeb los txhim kho cov tsos mob thiab kho cov kab mob.

5. Tswj kev ua haujlwm zoo rau lub paj hlwb

Neurotransmitters zoo li adrenaline thiab acetylcholine yog ua los ntawm cov protein, thiab muaj lub luag haujlwm rau xa cov hlab ntsha cov leeg uas tsim kev xav, lub siab ntsws thiab cov lus txib uas ua rau tag nrho lub cev txav thiab ua haujlwm zoo.

6. Mob rov qab thiab kev phais mob

Proteins yog lub hauv paus tseem ceeb rau kev tsim cov ntaub so ntswg tshiab, yog qhov tsim nyog los ua kom rov qab cov teeb meem xws li mob thiab phais mob. Lawv ua qhov tseem ceeb ntawm lub cev, xws li cov hlab ntsha, cov ntaub so ntswg txuas, hlwb, collagen thiab tawv nqaij, thiab nws yog qhov tseem ceeb kom muaj protein txaus noj tom qab kev phais mob loj, xws li kev phais plawv thiab hloov khoom nruab nrog cev.

7. Thauj oxygen

Cov kab mob ntshav liab, lub hlwb ua lub luag haujlwm thauj oxygen hauv cov ntshav, yog ua los ntawm cov protein, vim li cas kev noj cov zaub mov kom tsawg no yuav ua rau muaj teeb meem xws li ntshav liab, tsis muaj zog, pallor thiab tsis muaj kev pov tseg.

8. Muab lub zog

Ntxiv nrog rau cov carbohydrates thiab cov rog, cov protein kuj tseem siv tau ua cov txheej txheem los ua lub zog hauv lub cev thiab tswj ntshav qabzib, tshwj xeeb tshaj yog cov zaub mov tsis muaj cov rog. Txhua cov gram ntawm cov protein muab 4 kcal, tib cov nyiaj muab los ntawm carbohydrates.

9. Tswj kev noj qab haus huv ua ke

Cov pob qij txha tau tsim los ntawm cov pob txha caj dab thiab muaj qhov loj ntawm collagen, uas ua raws li tsis tawm ntawm cov pob txha, tiv thaiv lawv hnav thiab qhov pom ntawm qhov mob. Yog li, raws li collagen yog ua los ntawm cov protein, lawv kuj tseem ceeb rau kev tswj kev sib koom tes zoo thiab tiv thaiv kev raug mob thaum qoj ib ce, uas cuam tshuam cov pob qij txha ntau. Saib nws yog dab tsi rau thiab thaum twg los siv collagen.

10. zom thiab nqus khoom noj

Cov kua txiv hauv plab thiab cov zom zom plab yog ua los ntawm cov protein, lub luag hauj lwm txhawm rau muab cov zaub mov pov tseg mus ua cov kab mob me me uas yuav nqus tau los ntawm txoj hnyuv.

Tsis tas li ntawd, cov hlwb ntawm txoj hnyuv muaj cov thauj khoom uas tsim los ntawm cov protein thiab uas ua haujlwm li lub qhov rooj uas tso cai rau kev nkag mus ntawm cov khoom noj zom rau hauv lub cev.

Cov khoom noj protein ntau nyob hauv ib hnub

Qhov tsim nyog ntawm cov protein uas yuav tau noj nyob rau hauv ib hnub nws txawv raws li tus neeg qhov hnyav thiab kev siv lub cev. Piv txwv, cov neeg laus uas:

• Tsis xyaum ua kom lub cev qoj ib ce yuav tsum muaj 0.8 g ntawm cov protein rau txhua kg ntawm lub cev hnyav;
• Cov kev tawm dag zog kev tawm dag zog xav tau 1.1 mus rau 1.6 g ntawm protein ib kg ntawm lub cev hnyav;
• Kev xyaum ua kom yuag xav tau 1.5 mus rau 2 g ntawm cov protein ib kg ntawm lub cev hnyav.

Qhov no txhais tau hais tias lub cev tsim muaj lub cev nrog 70 kg yuav tsum tau noj 105 g mus rau 140 g ntawm cov protein, uas yuav tsum tau faib thoob plaws ib hnub kom muaj txiaj ntsig zoo ntawm kev saib xyuas thiab tsim cov nqaij ntshiv. Ntsib 10 Cov Khoom Noj kom nce ntxiv cov leeg mob.

Txhawm rau kawm ntxiv txog cov zaub mov muaj protein, saib yeeb yaj kiab hauv qab no: