Cov Lus Qhia Ua Kom Tiav Tag Nrho rau Cov Khoom Noj Muaj protein tsawg

Zoo Siab

• Qhov Khoom Noj Muaj protein tsawg yog dab tsi?
• Cov Kev Pabcuam Noj Qab Haus Huv Ntawm Cov Khoom Noj Muaj protein tsawg
• Muaj Peev Xwm Teeb Meem
• Cov Khoom Noj Khoom Noj
• Kev Noj Qab Haus Huv Cov Khoom Noj Muaj protein tsawg kom Ua Tau
• Cov Khoom Noj Kom Tsis Zam Txim
• Khoom noj muaj protein ntau kom tsawg lossis txwv
• 3-Hnub Xam Qauv Ntawv Qhia
• Hnub 1
• Hnub 2
• Hnub 3
• Koj Puas Yuav Tsum Noj Cov Khoom Noj Muaj protein tsawg?

Kev noj zaub mov muaj protein tsawg feem ntau pom zoo kom pab kho qee yam mob.

Kev ua haujlwm ntawm lub siab ua haujlwm tsis zoo, mob raum lossis cuam tshuam uas cuam tshuam rau cov protein metabolism yog qee yam mob uas yuav xav tau zaub mov muaj protein tsawg.

Xyoo tsis ntev los no, qee qhov kev tshawb fawb tseem pom tau tias cov zaub mov muaj protein tsawg yuav ua rau lub cev ntev zog thiab muaj kev tiv thaiv kab mob ntev ntev.

Kab lus no zoo rau ntawm qhov zoo thiab ntau ntawm kev noj zaub mov muaj protein tsawg thiab seb koj yuav tsum pib txo koj cov protein tsawg.

Qhov Khoom Noj Muaj protein tsawg yog dab tsi?

Kev noj zaub mov kom muaj protein tsawg xav kom koj yuav tsum tsis txhob noj cov protein ntau uas koj noj, feem ntau nws thiaj li ua rau 4-8 feem pua ​​ntawm koj cov calories txhua hnub.

Qhov no txhais rau qee thaj tsam li ntawm 20-50 grams protein nyob rau ib hnub, nyob ntawm seb koj tau siv pes tsawg calories.

Rau kev sib piv, cov neeg nruab nrab feem ntau pom zoo kom muaj tsawg kawg 10-15% ntawm lawv cov calories txhua hnub los ntawm cov protein. Qhov nyiaj no yuav nce ntxiv rau cov kis las, cov neeg laus thiab cov neeg uas muaj qee yam mob ().

Protein yog qhov tseem ceeb rau kev noj qab haus huv, tab sis txo qis protein ntau tuaj yeem kho cov neeg uas muaj tej yam kev mob tshwj xeeb.

Tshwj xeeb, cov zaub mov tsis muaj protein ntau yuav muaj txiaj ntsig zoo rau cov neeg lub raum lossis lub siab ua haujlwm tsis zoo.

Lawv kuj tseem yuav tsim nyog rau cov neeg muaj teeb meem uas cuam tshuam rau cov metabolism hauv protein, xws li homocystinuria thiab phenylketonuria.

Txawm li cas los xij, kev mus noj zaub mov muaj protein tsawg yuav tsum muaj kev npaj kom zoo los tiv thaiv kev noj qab haus huv thiab kev noj zaub mov tsis zoo.

Tsis tas li ntawd, tseem muaj lwm cov kev pheej hmoo thiab qhov tsis zoo uas koj yuav tsum xav txog ua ntej pib noj zaub mov muaj protein tsawg.

Ntsiab lus Kev noj zaub mov muaj protein tsawg feem ntau txo cov protein kom tsawg li ntawm 4-8% ntawm koj cov calories txhua hnub. Tej zaum nws yuav muaj txiaj ntsig zoo rau cov neeg uas muaj qee yam mob, tabsis kuj tseem muaj qee qhov txaus ntshai los xav.

Cov Kev Pabcuam Noj Qab Haus Huv Ntawm Cov Khoom Noj Muaj protein tsawg

Cov txiaj ntsig ntawm kev noj zaub mov tsis muaj protein ntau yog siv rau cov neeg muaj kev noj qab haus huv lossis cov kabmob muaj ntau dua li cov neeg noj qab haus huv feem ntau.

Cov protein ntau dhau heev lawm feem ntau tau tawg los ntawm lub siab, ua cov khoom pov tseg hu ua urea, uas ua tawm los ntawm lub raum ().

Kev noj cov protein tsawg yuav ua rau lub siab ua haujlwm ntawm lub siab thiab lub raum, uas tuaj yeem muaj txiaj ntsig zoo rau cov neeg muaj kab mob siab lossis lub raum tsis ua haujlwm.

Qhov no pab txhim kho cov metabolism hauv cov protein thiab tiv thaiv kev txhim kho ntawm urea hauv cov hlab ntshav.

Muaj ntshav siab urea nyob rau hauv cov ntshav ua rau cov tsos mob zoo li nkees, tsis qab los noj mov, poob phaus thiab hloov ntawm lub hlwb kev xav ().

Nws kuj tseem tuaj yeem cuam tshuam nrog kev pheej hmoo siab rau hom 2 mob ntshav qab zib thiab tuag nyob hauv cov neeg muaj lub plawv tsis ua haujlwm (,,).

Txo cov protein ntau yog qhov tsim nyog rau cov neeg muaj caj ces tsis zoo uas cuam tshuam rau cov metabolism hauv protein, xws li homocystinuria thiab phenylketonuria.

Cov kev cuam tshuam no cuam tshuam rau qhov kev puas tsuaj ntawm cov amino acids tshwj xeeb, yog li kev txo qis protein ntau tuaj yeem pab txo qis cov tsos mob (,).

Qee qhov kev tshawb fawb tseem pom tias cov zaub mov muaj protein tsawg yuav cuam tshuam nrog ntau yam txiaj ntsig kev noj qab haus huv rau cov pej xeem.

Raws li kev tshuaj xyuas ib zaug, kev txwv tsis pub muaj protein ntau rau cov muaj hnub nyoog nruab nrab yog ua rau muaj kev cia siab ntxiv hauv lub neej thiab txo qis kev mob tshwm sim xws li mob qog noj ntshav, mob plawv thiab ntshav qab zib ().

Txawm li cas los xij, tseem muaj cov kev tshawb fawb ntxiv tseem xav tau los ntsuas qhov muaj peev xwm ua tau ntev ntawm cov protein txwv nyob rau hauv cov neeg laus noj qab haus huv.

Ntsiab lus Txo cov protein ntau yuav muaj txiaj ntsig zoo rau cov neeg muaj kab mob siab thiab mob raum, phenylketonuria thiab homocystinuria. Ib txoj kev tshuaj xyuas kuj tau tshaj tawm tias nws yuav ua rau kom muaj sia ntev dua thiab txo qhov muaj feem ua rau muaj tus kab mob.

Muaj Peev Xwm Teeb Meem

Protein yog ib yam khoom noj tseem ceeb rau kev loj hlob thiab kev loj hlob.

Koj lub cev siv nws los tsim lub hauv paus ntawm koj cov leeg, tawv nqaij thiab pob txha, tsim cov enzymes tseem ceeb thiab cov tshuaj hormones, thiab tsim thiab kho cov ntaub so ntswg ().

Cov kev tshawb fawb qhia tau hais tias cov protein tsis txaus tuaj yeem ua rau muaj kev cuam tshuam zoo rau kev noj qab haus huv, suav nrog kev ua kom tsis muaj zog, ua rau cov leeg tsis muaj zog thiab txo qis hauv menyuam yaus (,,).

Lwm cov tsos mob tshwm sim ntawm cov protein tsis txaus suav nrog o, mob ntshav tsis txaus, rog rog, ua plaub hau thiab txo pob txha ceev (,,).

Dhau li ntawm kev muaj feem ua rau kev noj qab haus huv muaj feem cuam tshuam, kev txo qis koj cov protein ntau yuav yog qhov nyuaj heev.

Tsis tsuas yog ua raws li kev noj zaub mov tsis muaj protein tsawg noj me ntsis ntawm kev muaj tswv yim, nws kuj tseem xav tau kev npaj kom zoo kom ntseeg tau tias koj tau txais lwm yam kev xav tau ntawm kev noj zaub mov zoo.

Qhov no vim tias cov zaub mov muaj protein ntau yog ua rau cov calories tsawg thiab micronutrients tseem ceeb.

Piv txwv, nqaij nyug yog cov nplua nuj nyob hauv cov vitamins B, hlau thiab zinc, thaum taum pauv yog qhov zoo ntawm magnesium, phosphorus thiab potassium (16, 17).

Thaum ua raws li cov khoom noj muaj protein tsawg, nws yog qhov tseem ceeb kom ntseeg tau tias koj tau txais cov zaub mov no los ntawm lwm qhov los tiv thaiv kev ua kom muaj zaub mov tsis zoo.

Txawm li cas los xij, vim tias nws muaj peev xwm txaus ntshai thiab txaus ntshai kev noj qab haus huv, kev noj zaub mov muaj protein tsawg yog tsis tau txais kev pom zoo tshwj tsis yog tias koj muaj mob nkeeg thiab tau muaj kev saib xyuas mob ncaj qha.

Ntsiab lus Protein deficiency tuaj yeem ua rau lub cev tsis muaj zog, ua rau cov leeg tsis muaj zog thiab txo kev loj hlob. Nws kuj tseem tuaj yeem ua qhov tsis yooj yim kom txo qis cov protein ntau thiab yuav tsum npaj kom zoo kom ua tiav koj cov kev xav tau ntawm kev noj zaub mov.

Cov Khoom Noj Khoom Noj

Feem ntau ntawm cov pluas noj, pluas noj feem ntau nyob ib puag ncig cov zaub mov muaj protein ntau xws li nqaij lossis cov khoom ua noj cog ntawm tsob ntoo.

Txawm li cas los xij, ntawm cov zaub mov muaj protein tsawg, koj cov zaub mov noj yuav tsum tsom rau cov khoom muaj protein tsawg ntawm cov zaub mov noj, xws li nplej, zaub lossis txiv hmab txiv ntoo.

Koj tseem tuaj yeem suav cov nqaij thiab cog-cov protein nyob hauv koj cov zaub mov noj, tab sis koj yuav tsum siv lawv ua cov tais diav sab nraud thiab haus lawv tsuas yog siv tsawg tsawg xwb.

Koj kuj tseem yuav tsum txhawm rau txhawm rau noj kom tsawg los ntawm cov rog zoo, uas tuaj yeem muab cov calories ntau ntxiv los pab koj cov kev xav tau txhua hnub.

Kev Noj Qab Haus Huv Cov Khoom Noj Muaj protein tsawg kom Ua Tau

• Txiv Hmab Txiv Ntoo: Txiv tsawb, txiv tsawb, txiv pears, txiv duaj, roj, txiv kab ntxwv qaub, thiab lwm yam.
• Zaub: Txiv lws suav, asparagus, kua txob, zaub cob pob, zaub ntsuab pom, thiab lwm yam.
• Nplej Mov, oats, mov ci, pasta, barley, thiab lwm yam.
• Cov rog kom zoo: Xws li avocados, txiv roj roj thiab txiv maj phaub roj

Ntsiab lus Txog kev noj zaub mov kom muaj protein tsawg, koj yuav tsum tau noj txiv hmab txiv ntoo, zaub, nplej thiab zaub mov muaj txiaj ntsig zoo thiab muaj cov khoom noj muaj protein ntau.

Cov Khoom Noj Kom Tsis Zam Txim

Protein tseem yog ib qho tseem ceeb ntawm kev noj haus, txawm tias koj tau noj zaub mov muaj protein tsawg. Yog li tsis txhob zam nws zoo rau nws.

Txawm li cas los xij, yog tias koj tau noj zaub mov muaj protein tsawg, koj yuav tsum noj cov zaub mov muaj protein ntau xws li cov khoom lag luam tsiaj thiab cov nroj tsuag muaj protein nyob hauv kev sim.

Ua li no, noj koj cov zaub mov muaj txiaj ntsig zoo, muaj protein tsawg xws li txiv hmab txiv ntoo thiab zaub. Nyob rau tib lub sijhawm, koj yuav tsum tau rov qab ua kom koj cov protein ua qhov ntau thiab tsawg.

Piv txwv li, ib qho kev muab nqaij qaib feem ntau kwv yees li 4 ooj (113 grams).

Txawm li cas los xij, ntawm kev noj zaub mov kom tsis muaj protein ntau, koj yuav tsum txiav cov nyiaj ntawd ib nrab thiab lo rau 2-ounce (57-gram) uas pab koj cov protein kom tsawg.

Khoom noj muaj protein ntau kom tsawg lossis txwv

• Nqaij li qaib, qaib cov txwv, nqaij nyuj thiab nqaij npuas
• Ntses thiab qwj ntses
• Cov qe
• Legumes, suav nrog taum pauv, taum pauv thiab lentils
• Cov khoom noj siv mis xws li mis, tshij thiab kua mis nyeem qaub
• Soy cov khoom zoo li tofu, tempeh thiab natto
• Cov txiv ntoo nyiam walnuts, almonds thiab pistachios
• Cov noob zoo li chia noob, flaxseeds thiab hemp noob

Ntsiab lus Yog koj cov khoom noj muaj protein tsawg, txwv cov zaub mov muaj protein ntau xws li nqaij, ntses, qe, legumes, khoom noj siv mis, taum pauv, noob txiv thiab noob. Tib lub sijhawm, ua kom koj cov zaub mov muaj protein tsawg xws li txiv hmab txiv ntoo thiab zaub.

3-Hnub Xam Qauv Ntawv Qhia

Ntawm no yog qhov qhia peb-hnub piv txwv cov zaub mov kom koj tau pib.

Hnub 1

• Noj tshais: 1 lub qe hau nrog 2 cinnamon pancakes.
• Khoom txom ncauj: 1 nruab nrab cov kua nrog 1 tbsp (16 grams) txiv laum huab xeeb.
• Noj su: 1 khob (140 grams) siav spaghetti nrog zaub Bolognese thiab 1/2 khob (67 grams) roasted asparagus.
• Khoom txom ncauj: 1 khob (76 grams) txiv pos nphuab nrog 1 ooj (28 grams) chocolate dub.
• Noj hmo: Tortilla qhwv nrog 1 ooj (28 grams) cov kaus poom tuna thiab 1/2 avocado. Garnish nrog txiv lws suav, zaub xas lav thiab dos.
• Khoom txom ncauj: 1 khob (148 grams) khov nab kuab.

Hnub 2

• Noj tshais: 1 lub khob (28 grams) cereal nrog 1/2 khob (119 ml) mis txiv almond thiab 1 txiv kab ntxwv loj.
• Khoom txom ncauj: 1 nruab nrab txiv tsawb.
• Noj su: Sandwich nrog 1 ooj (28 gram) deli nqaij thiab 1/2 khob (55 grams) ntsuab taum. Garnish nrog zaub xas lav, txiv lws suav thiab mayonnaise.
• Khoom txom ncauj: 5 foob pob nrog 1 ooj (28 grams) cheddar cheese.
• Noj hmo: 2 ounces (57 grams) grilled nqaij qaib nrog 1/2 khob (90 grams) siav cov mov dawb thiab 1/2 khob (78 grams) broccoli steamed.
• Khoom txom ncauj: 1 khob (245 grams) txiv maj phaub yogurt nrog 1/2 khob (72 grams) blackberries.

Hnub 3

• Noj tshais: 2 lub ncuav ci nrog 1 ooj (28 grams) cream tshij thiab 1 lub txiv apple.
• Khoom txom ncauj: 1 khob (151 gram) khov txiv kab ntxwv.
• Noj su: Cauliflower burger thiab 1 me me ci ncuav qab zib qos sab saum toj nrog 1 tablespoon (14 grams) txiv roj roj.
• Khoom txom ncauj: 1/2 khob (70 gram) menyuam carrots nrog 2 dia (30 grams) guacamole.
• Noj hmo: Greek zaub xam lav nrog 2 khob (60 grams) spinach thiab 1 ooj (28 grams) feta cheese. Ntxiv cucumbers, txiv lws suav, txiv ntseej thiab cov dos kom saj, to top nrog 1 tbsp (14 grams) txiv roj roj. Pab nrog 1 daim pita qhob cij.
• Khoom txom ncauj: 3 khob huab cua los tiv thaiv paj kws.

Koj Puas Yuav Tsum Noj Cov Khoom Noj Muaj protein tsawg?

Yog tias koj tab tom nyob nrog ib qho mob uas cuam tshuam rau koj lub siab lossis lub raum lossis cuam tshuam rau cov metabolism zaub mov, cov zaub mov muaj protein tsawg yuav tsim nyog los pab txo koj cov tsos mob.

Txawm li cas los xij, rau cov tib neeg muaj kev noj qab haus huv, nws muaj qee yam pov thawj tias nws muaj txiaj ntsig kev noj qab haus huv.

Tsis tas li xwb, kev noj zaub mov muaj protein tsawg yuav tsum tau npaj ua ntej kom txo tau kev muaj mob thiab noj zaub mov tsis txaus. Nws tsuas yog ua raws kev saib xyuas kev noj qab haus huv.

Nws yog ib qho tseem ceeb rau sab laj nrog kws kho mob lossis tus kws qhia noj zaub mov ua ntej pib noj zaub mov muaj protein tsawg. Tsis tsuas yog lawv tuaj yeem pab txiav txim siab tias nws yog qhov kev xaiv zoo rau koj, tab sis lawv kuj tuaj yeem muab cov lus taw qhia kom ntseeg tau tias koj cov kev noj zaub mov kom zoo tseem zoo rau lub cev.