Koj Puas Yuav Tsum Haus Dej Protein?

Zoo Siab

• Tsawg kawg hauv calories tab sis muaj protein ntau
• Tej zaum pab cov uas xav tau protein ntxiv
• Tawm dag zog
• Lub cev yuag
• Tej zaum tsis tsim nyog rau cov neeg feem coob
• Leej twg yuav tsum zam cov dej protein?
• Hauv qab kab
• Puas muaj protein ntau dhau?

Peb suav nrog cov khoom uas peb xav tias tseem ceeb rau peb cov nyeem. Yog tias koj yuav los ntawm cov txuas hauv nplooj ntawv no, peb yuav khwv tau nyiaj me me. Ntawm no yog peb cov txheej txheem.

Protein dej yog tsim los ntawm kev ua ke ntawm cov hmoov protein thiab dej.

Nws tau muag cov khoom ntim thiab tau nrov nyob rau hauv xyoo tas los no, tshwj xeeb yog cov uas tab tom nrhiav dej kom rov qab qhuav dua tom qab ua haujlwm. Txawm li cas los xij, koj yuav xav paub hais tias cov dej muaj protein tsis zoo yog tsim nyog.

Whey muaj protein ntau sib cais, uas tau muab rho tawm los ntawm cov mis nyuj, yog ib qho kev ua haujlwm tshaj plaws uas siv hauv cov khoom no.

Txawm li cas los xij, lwm hom protein kuj tseem siv, suav nrog cov nroj tsuag-based protein thiab tsiaj-based collagen peptides, uas tau los ntawm cov nqaij sib txuas.

Tsab ntawv xov xwm no muab cov lus qhia ntxaws ntxaws ntawm cov dej protein thiab kuaj seb koj puas yuav tsum haus nws.

Tsawg kawg hauv calories tab sis muaj protein ntau

Ua raws li lub npe ntawm cov dej muaj protein, nws tuaj yeem muaj protein ntau nyob rau thaum muab tsawg calories.

Piv txwv li, lub raj mis 16-ounce (480-ml) ntawm cov khoom no yuav muab 15 grams protein thiab tsuas yog 70 calories (,).

Protein dej kuj tseem yuav muaj cov vitamins thiab minerals zoo rau cov calories ntau uas nws muaj - tab sis ntawd nyob ntawm lub hom.

Cov ntau yam ua nrog whey protein lossis collagen zoo li no muaj calcium thiab magnesium, ob qho tshuaj ntxhia pob zeb uas tseem ceeb rau pob txha noj qab haus huv (,).

Ntxiv rau, qee yam yuav tuaj yeem muab cov vitamins thiab tshuaj ntxiv, nrog rau cov vitamins B6, B12, C, thiab D ().

Qhov ntawd tau hais tias, qee lub khw muag khoom siv cov khoom xyaw uas tsis zoo rau lub cev, xws li ntxiv cov piam thaj, ntxiv rau cov tshuaj pleev xim, cov tshuaj tsw qab lossis cov qab zib.

Txawm hais tias cov piam thaj siv hauv cov dej protein ntau yuav muaj feem me me, nws tseem tuaj yeem muaj ntxiv yog tias koj nquag haus cov dej protein ntau.

Protein dej feem ntau muab 15 grams protein thiab tsuas yog 70 calories rau 16-ooj (480-ml) lub raj mis. Lawv yuav tsum muaj ntxiv nrog cov vitamins thiab minerals. Txawm li cas los xij, qee hom yuav muaj cov khoom qab zib ntxiv, cov tshuaj pleev kom zoo nkauj, thiab tsw.

Tej zaum pab cov uas xav tau protein ntxiv

Qee tus neeg xav tau cov protein ntau dua li qhov nruab nrab. Cov pab pawg no suav nrog cov kis las, cov neeg kho mob cancer, thiab cov neeg laus (,,).

Haus cov dej protein ntxiv rau kev noj zaub mov kom muaj txiaj ntsig zoo yuav pab cov neeg no.

Txawm li cas los xij, nws muaj peev xwm ua tau raws li cov kev xav tau protein ntau los ntawm kev noj cov protein ntau hauv koj cov zaub mov ib txwm muaj. Yog li, haus cov khoom no tsis tsim nyog.

Kev cia siab ntawm cov dej protein - tsis yog los ntawm cov khoom noj - rau koj cov protein kuj tseem yuav cuam tshuam ntau yam ntawm cov amino acids uas koj haus. Amino kua qaub yog cov tsev ntawm cov protein, thiab koj yuav tsum tau txais ntau yam ntawm lawv los tswj kev noj qab haus huv ().

Tawm dag zog

Protein dej tau dhau los ua cov nyiam haus tom qab ua si tawm hauv zej zog kev qoj ib ce.

Qhov no yog vim tias cov neeg uas nquag ua haujlwm, tshwj xeeb tshaj yog cov uas koom nrog kev kawm tawm tsam, xav tau protein ntau rau cov leeg rov qab thiab loj hlob.

Cov neeg laus nquag xav tau 0.5-0.9 grams ntawm cov protein ib phaus (1.2-2 grams tauj ib kg) ntawm lub cev hnyav ().

Qhov no yog qhov nce ntxiv ntawm cov protein kom txaus rau cov neeg laus xav tau, uas yog 0.36 gram ib phaus (0.8 grams toj ib kg) ntawm lub cev hnyav. Txawm li cas los xij, cov tib neeg mob siab tau yooj yim tseem tuaj yeem ua tiav lawv cov kev xav tau los ntawm cov khoom noj khoom haus.

Cov txiaj ntsig zoo uas koj yuav tau los ntawm kev noj ntau yam zaub mov muaj txiaj ntsig muaj txiaj ntsig zoo yuav ua rau cov leeg muaj zog thiab rov qab los tom qab ua haujlwm.

Yog li, thaum haus cov dej protein txhua ib zaug hauv ib pliag tom qab siv zog ua haujlwm tsis muaj teeb meem, qhov txiaj ntsig ntawm kev noj zaub mov tseem muaj ntau dua.

Lub cev yuag

Ua kom cov protein ntau ntxiv kuj yuav pab kom poob phaus.

Qhov no feem ntau vim tias muaj protein ntau tuaj yeem txhawb cov metabolism thiab nce kev xav ntawm lub siab, ua rau txo qis calorie kom tsawg tag nrho (,).

Hauv kev cuam tshuam nrog cov teebmeem no, qee tus neeg tuaj yeem mus saib cov protein dej kom pab lawv poob phaus.

Txawm li cas los xij, nws tsis tsim nyog los haus cov khoom no kom txhawb nqa poob. Cias nce koj kev nqus ntawm cov nqaij ntshiv zaub mov muaj protein ntau txaus.

Cov dej muaj protein ntau yuav yog ib qho kev xaiv zoo rau cov neeg uas yuav tsum tau nce lawv cov protein kom ntau, xws li cov neeg ncaws pob, cov uas ua kom yuag, lossis cov neeg uas muaj protein ntau.

Tej zaum tsis tsim nyog rau cov neeg feem coob

Haus cov dej protein ua los ntawm cov khoom xyaw tsawg heev thiab tsis muaj ib qho txuas ntxiv yog yuav tsis muaj kev phom sij. Tseem, ua li ntawd feem ntau tsis tsim nyog ua kom tau raws li koj cov kev xav tau protein.

Kev noj cov zaub mov muaj txiaj ntsig zoo nrog rau cov qe, nqaij, khoom noj siv mis, taum, thiab noob txiv, yuav muab cov protein thiab cov khoom noj muaj txiaj ntsig ntau dua li haus cov dej protein.

Qhov tseeb, tej zaum koj yuav tau haus cov protein txaus.

Ib txoj kev tshawb nrhiav hauv ze li 58,000 tus neeg pom tias cov neeg Asmeskas feem coob tau txais cov zaub mov no txaus. Nws pom tias cov neeg tuaj koom noj cov protein txaus kom txog 14-16% ntawm lawv cov calories kom tag nrho, uas nyob hauv thaj tsam pom zoo ().

Yog li, haus cov dej protein nyob rau sab saum toj ntawm kev noj zaub mov protein ntau yuav tsis tsim nyog - thiab tuaj yeem dhau los ua tus cwj pwm kim.

Leej twg yuav tsum zam cov dej protein?

Qee tus neeg yuav tsum noj zaub mov noj tsawg dua li qhov nruab nrab, suav nrog cov neeg muaj lub raum tsis ua haujlwm lossis lub raum tsis zoo, nrog rau cov muaj teeb meem protein tsis txaus, xws li homocystinuria thiab phenylketonuria (,).

Yog tias koj xav txwv lossis saib koj cov protein kom tsawg, koj yuav tsum tsis txhob haus cov dej protein.

Dab tsi ntxiv, ceev faj txog haus cov dej protein yog tias koj muaj kev fab los tsis haum rau mis los yog mis cov mis, zoo li ntau yam tau ua nrog mis protein whey.

Rau ntau tus neeg, nws tsis ua mob rau haus cov dej protein, tab sis koj tsis tas yuav nws ua kom tau raws li koj cov protein xav tau. Cov uas xav txo lawv cov protein kom tsawg los sis muaj qhov tsis haum rau cov protein whey yuav tsum tsis txhob haus cov dej protein.

Hauv qab kab

Protein dej yog cov khoom ntim ua ntej coj mus muag rau hauv lub zej zog qoj. Nws yog tsim los ntawm kev sib txuas dej thiab cov hmoov protein, xws li whey protein cais tawm los yog collagen peptides.

Nws muaj protein ntau, tsis muaj calorie ntau ntau, thiab tej zaum yuav tsis muaj teeb meem rau cov neeg noj qab haus huv feem ntau thiab cov uas xav tau kev noj protein ntxiv.

Txawm li cas los xij, nws tsis tsim nyog haus nws kom ua tau raws li koj cov protein xav tau. Kev noj ib txwm yuav kim, thiab qee yam kuj muaj cov suab thaj ntxiv, roj zas, lossis tsw qab.

Yog tias koj xav muab cov dej protein rau ib qho mus, koj tuaj yeem nrhiav tau ntawm txhua lub khw muag khoom lossis chaw muag tshuaj, online thiab ntawm qhov tso tawm. Tsuas yog nco ntsoov nyeem cov ntawv cim cov khoom lag luam kom txo qis koj cov kev nqus ntawm cov dej qab zib tsis zoo ntxiv rau.

Puas muaj protein ntau dhau?