Noj cov khoom noj muaj protein ntau nplua nuj nyob hauv Amino Acid Tom Qab Ua Haujlwm rau Qhov Ua Tau Zoo Tshaj Plaws Lub Cev

Zoo Siab

• Tshuaj xyuas rau

Dab tsi koj noj tom qab koj ua haujlwm yuav luag tseem ceeb ib yam li ua haujlwm thawj zaug. Thiab tej zaum koj yuav paub tias, txawm tias nws yog khoom noj txom ncauj los yog pluas noj, koj qhov kev rov qab yuav tsum muaj qee cov protein, vim nws yog cov khoom noj uas pab kho koj cov leeg mob hnyav. (Nrhiav vim li cas poj niam xav tau txoj hauv kev tshiab rau Kev Noj Qab Haus Huv Kev Ua Si.)

Tab sis txawm hais tias qhov no tsis yog xov xwm rau koj-thiab koj muaj ib txhais tes ntawm cov protein-nplua nuj xaiv ntawm kev npaj txhua lub sijhawm-ntawm no yog yam koj tuaj yeem ua tau tsis paub: Txhua qhov chaw protein tsis tau tsim sib npaug. Cov zaub mov muaj protein ntau sib txawv tau ua los ntawm ntau dua lossis tsawg dua 20 cov amino acids tseem ceeb (cov tsev tsim cov protein), ib qho uas peb nyiam tshaj plaws tam sim no. (Txheeb xyuas Nug Tus Kws Kho Mob Diet: Essential Amino Acids.)

"Leucine yog ib qho ntawm ntau cov amino acids thiab raws li kev tshawb fawb evolve ntau cov kev tshawb fawb qhia lub luag hauj lwm tshwj xeeb nws plays nyob rau hauv cov leeg nqaij protein synthesis," piav qhia Connie Diekman, RD, tus thawj coj ntawm tsev kawm ntawv noj haus ntawm Washington University hauv St Louis.

Kev tsim cov nqaij protein yog qhov tshwm sim thaum koj lub cev tsim lossis rov tsim cov protein tshiab uas muaj zog dua li lawv cov ntawv dhau los. Thiab ib qho kev kawm tshiab hauv Tshuaj & Science hauv Kev Ua Si & Kev Ua Si pom tias tau txais tsib grams ntawm leucine acid tom qab ua haujlwm hauv cov khoom noj txom ncauj uas muaj 23 grams ntawm cov protein tuaj yeem yog qhov qab zib thaum nws los txog qhov tau txais txiaj ntsig kev tsim cov leeg nqaij. Cov neeg koom nrog kawm uas tau txo qis nosh nrog 23 grams ntawm cov protein thiab 5 grams ntawm leucine muaj 33 feem pua ​​siab dua ntawm cov leeg nqaij cov protein sib piv piv rau kev kawm cov neeg koom nrog uas muaj cov khoom noj txom ncauj uas tsuas muaj cov carbohydrates thiab rog. Dab tsi ntxiv, cov neeg uas muaj peb npaug ntawm cov protein thiab leucine muaj "qhov tsis tsim nyog" qhov sib txawv ntawm cov txiaj ntsig, yog li nws hloov tawm tias ntau dua tsis tas yuav zoo dua.

Yooj yim, ntau qhov chaw muaj protein ntau twb suav nrog leucine. Diekman pom zoo kom taum mog, txiv laum huab xeeb, ntses salmon, almonds, nqaij qaib, qe, thiab oats. "Txawm hais tias leucine muaj nyob rau hauv cov tsiaj protein ntau cov zaub mov tshwj xeeb no muab ntau dua, ua kom yooj yim rau cov poj niam los txhawb kev noj haus txhua lub sijhawm thiab tom qab kev tawm dag zog," said Diekman. (Saib: Txoj Kev Zoo Tshaj Plaws Kom Tau Txais Cov Nqaij Lean.)

Ua kom koj cov munchie muaj zog ntau ntxiv los ntawm kev ntxiv qee cov carbohydrates: "Siv cov leucine nrog cov carbohydrates zoo li cov nplej tag nrho, txiv hmab txiv ntoo, thiab zaub tej zaum yuav muab kev txhawb zog ntau ntxiv ntawm cov leeg tsim txoj hauv kev uas ua rau zoo dua tom qab rov ua haujlwm," hais tias Diekman. Sim ob peb lub qe hnyav nrog cov nplej tag nrho thiab txiv laum huab xeeb lossis ntses liab nrog mov xim av thiab zaub paj.

(Rau ntau noj qab haus huv hacks, download tau qhov tseeb tshwj xeeb tsab ntawm peb cov ntawv xov xwm digital-dawb!)

Tshuaj xyuas rau