Thoob plaws ntiaj teb raug kev txom nyem los ntawm qhov tsis muaj protein ntau. Lawv feem ntau yog cov neeg nyob hauv Central Africa thiab South Asia, uas nws cov zaub mov tsis zoo hauv cov khoom noj tseem ceeb. Cov neeg tsis noj nqaij thiab cov vegans kuj tuaj yeem muaj kev pheej hmoo yog tias lawv tsis ua tib zoo saib xyuas lawv cov zaub mov, hloov cov nqaij thiab cov khoom noj siv mis nrog cov khoom noj muaj protein ntau. Yuav ua li cas txiav txim siab tias koj tsis muaj protein ntau txaus hauv lub cev?
1. edema
Cov chaw o ntawm lub cev thiab cov dej txuam nrog tsis yog qhov qhia txog kev noj qab haus huv. Cov kws tshawb fawb ntseeg tias qhov me me ntawm tib neeg cov ntshav albumin, cov ntshav plasma protein tuaj yeem ua rau o. Ib qho ntawm lub luag haujlwm tseem ceeb ntawm albumin yog tswj hwm oncotic siab, uas yog lub zog uas rub cov kua rau hauv cov hlab ntsha. Ib qho txaus ntawm albumin tiv thaiv cov kua dej ntau dhau hauv cov ntaub so ntswg hauv lub cev. Vim qhov txo qis hauv qib ntawm cov ntshav albumin, protein deficiency ua rau txo qis hauv oncotic siab. Yog li ntawd, kua accumulates nyob rau hauv cov ntaub so ntswg. Koj tuaj yeem kuaj xyuas cov protein ntau hauv cov ntshav los ntawm kev xeem dhau.
2. Teeb meem nrog plaub hau, rau tes thiab hniav
Tsis muaj zog, phua xaus, thiab poob tawm cov plaub hau yog ib qho kev qhia tseeb ntawm kev tsis muaj protein ntau. Lub cev tsis muaj cov khoom tsim txaus rau cov hlwb, thiab nws txi "tsis muaj txiaj ntsig" ntawm lub cev. Yog tias tus kws kho hniav tuaj yeem qhia los ntawm cov hniav tias koj yog neeg tsis noj nqaij lossis vegan, nws txhais tau tias koj noj zaub mov tsis raug thiab koj tsis tau txais cov as-ham txaus. Feem ntau yog cov protein thiab calcium. Yuav kom cov rau tes, cov hniav thiab cov plaub hau nyob rau hauv kev txiav txim: noj cov noob hnav noob hnav, poppy noob, taum paj, buckwheat, broccoli. Yog tias koj yog neeg tsis noj nqaij - tsis txhob hnov qab txog cov khoom noj siv mis zoo. Nrog rau cov teeb meem loj, koj tuaj yeem pib haus cov vitamins tshwj xeeb los kho thiab tswj kom zoo ntawm cov ntsia hlau, plaub hau thiab hniav.
3. Poob ntawm cov leeg nqaij
Cov leeg yog lub ntsiab "cia" ntawm cov protein hauv lub cev. Yog tias koj tau poob phaus ntau yam tsis muaj laj thawj, koj lub cev yuav tau txiav txim siab "siv" cov leeg nqaij vim tsis muaj protein ntau. Tag nrho peb cov leeg yog tsim los ntawm cov amino acids. Amino acids muaj nyob hauv cov khoom noj protein uas peb noj. Kev noj zaub mov ntawm txhua tus neeg ncaws pob uas cov leeg nqaij yog qhov tseem ceeb, feem ntau muaj cov protein - zaub lossis tsiaj. Kev noj qab haus huv, cov neeg ua haujlwm tau pom zoo kom noj li 1 g ntawm cov protein ib 1 kg ntawm lub cev hnyav. Yog li ntawd, cov nqaij pob txha yuav tsis raug puas tsuaj thiab yuav khaws cia nyob rau hauv ib tug noj qab nyob zoo theem.
4. Cov pob txha
Cov kws tshawb fawb ntseeg tias kev noj cov protein tsis txaus tuaj yeem ua rau cov pob txha tawg thiab, vim li ntawd, ua rau pob txha tsis tu ncua. Kev puas tsuaj rau cov neeg hluas thiab noj qab haus huv feem ntau tshwm sim thaum muaj xwm txheej ceev. Nyob rau hauv ib txwm lub caij nplooj zeeg los yog txawv txawv tig, ib tug puas yuav tsum tsis txhob tshwm sim. Txwv tsis pub, koj yuav tsum xav txog koj cov khoom noj thiab nco ntsoov hu rau tus kws kho mob tshwj xeeb. Ntxiv nrog rau cov protein, koj yuav tau kuaj xyuas koj cov calcium thiab lwm cov micronutrient qib.
5. Muaj mob tsis tu ncua
Tsis muaj cov protein thiab ntawm lub cev tiv thaiv kab mob. Proteins tsim cov tshuaj tiv thaiv (lawv kuj yog immunoglobulins) - cov no yog cov tiv thaiv tseem ceeb ntawm peb lub cev los ntawm cov kab mob txaus ntshai thiab cov teeb meem ntawm ib puag ncig. Thaum tsis muaj protein ntau txaus, lub cev tiv thaiv kab mob tsis muaj zog - yog li cov kab mob sib kis thiab mob khaub thuas. Tab sis yog tias koj mob tam sim no, koj thawj zaug yuav tsum tau rov zoo tag nrho, thiab tsuas yog rov qab xyuas koj cov zaub mov.
6. Ua kom qab los noj mov
Lub siab xav noj ib yam dab tsi tas li tuaj yeem tshwm sim los ntawm qhov tsis muaj protein ntau. Lub hauv paus ntsiab lus yog yooj yim heev: kom tau txais tsawg kawg ib co protein, lub cev yuam kom koj noj ntau dua. Qhov no yog rooj plaub thaum koj noj ib kilo ntawm txiv apples, tab sis tseem tseem tshaib plab, vim qhov tseeb koj xav tau cov zaub mov protein. Tsis tas li ntawd, cov protein muab ntau satiety dua li cov zaub mov carbohydrate. Qhov no yog vim muaj cov piam thaj hauv cov ntshav: carbohydrates sai sai ua rau cov suab thaj sai sai thiab nws poob ob peb teev tom qab noj mov. Proteins, ntawm qhov tod tes, khaws cov suab thaj ntawm qhov nruab nrab thiab tsis txhob cia li dhia.