Protein yog qhov tseem ceeb ntawm txhua lub cell hauv koj lub cev, yog li nws tseem ceeb heev uas koj tau txais nws txaus. Raws li kev tshawb fawb tsis ntev los no tau pom, peb lub cev yuav xav tau cov protein ntau ntxiv kom ua haujlwm tau zoo dua li peb tau xav.
Qhov pom zoo pub rau tus neeg laus yog 0,37 grams protein ib phaus (0,45 kg) ntawm lub cev hnyav, lossis txog 15% ntawm koj cov calories txhua hnub. Txawm li cas los xij, cov protein ntau yuav xav tau rau cov neeg uas koom nrog kev ua kis las, nrog rau cov neeg laus.
Hauv kev tshawb fawb ntawm 855 cov txiv neej thiab poj niam laus, cov neeg uas tau noj tsuas yog cov protein ntau pom zoo pom muaj kev txhawj xeeb ntawm cov pob txha poob piv rau cov neeg uas tau noj ntau dua li cov nyiaj pub dawb txhua hnub. Cov neeg uas haus cov protein tsawg tshaj plaws poob cov pob txha loj tshaj plaws - 4% hauv plaub xyoos. Thiab cov neeg koom nrog uas tau noj cov protein ntau (kwv yees li 20% ntawm calories txhua hnub) tau poob qis tshaj plaws, tsawg dua 1,5% hauv plaub xyoos. Txawm hais tias txoj kev tshawb fawb no tau ua los ntawm cov neeg laus, cov txiaj ntsig yuav tsum tau coj mus rau hauv tus account los ntawm txhua tus neeg uas saib xyuas lawv txoj kev noj qab haus huv.
“Thaum koj tseem hluas, koj xav tau cov protein kom tsim cov pob txha muaj zog. Tom qab hnub nyoog 30 xyoo, koj xav tau nws kom tsis txhob muaj pob txha. Kev ua kom cov pob txha muaj zog yog ib txoj haujlwm ua neej, "hais tias Kathleen Tucker, tus pab xibfwb ntawm kev noj zaub mov zoo ntawm Tufts University hauv Asmeskas.
“Tsis muaj qhov tsis ntseeg tias cov neeg laus xav tau cov protein ntau. Cov neeg tsis noj nqaij laus yuav tsum tau xyuam xim rau cov khoom noj muaj protein ntau xws li legumes thiab soy, "pom zoo tus kws noj zaub mov Reed Mangels, tus kws pab tswv yim noj zaub mov ntawm Vegetarian Resource Group thiab co-sau ntawm Phau Ntawv Qhia Noj Zaub Mov.
Tus nqi ntawm cov protein noj yog tsim nyog them rau cov neeg uas xav kom tshem tawm qhov hnyav dhau. Noj cov protein kom txaus pab kom txo tau cov rog ntau thaum txo cov leeg nqaij, ib txoj kev tshawb fawb tshiab tau pom. "Qhov no yog qhov tseem ceeb vim tias qhov poob ntawm cov leeg nqaij qeeb qeeb koj cov metabolism, tus nqi uas koj lub cev hlawv calories. Qhov no ua rau nws nyuaj rau tswj kom muaj kev noj qab haus huv hnyav thiab ua rau cov txheej txheem rog poob qis, "hais tias William Evans, tus thawj coj ntawm Kev Noj Qab Haus Huv, Metabolism thiab Exercise Laboratory ntawm University of Arkansas Health Sciences.
Ntau tus neeg tsis tau txais lawv cov protein ntau txhua hnub. Raws li USDA cov txheeb cais, kwv yees li 25% ntawm cov neeg tshaj 20 thiab 40% ntawm cov neeg tshaj 70 noj tsawg tshaj li qhov pom zoo ntawm cov protein - uas yog, tsis txaus kom cov nqaij thiab pob txha nyob rau hauv zoo. Txawm li cas los xij, cov neeg noj zaub mov, cov poj niam nyias nyias, thiab cov poj niam laus - uas tshwj xeeb tshaj yog muaj kev cuam tshuam rau cov pob txha thiab cov nqaij ntshiv - feem ntau pom tias muaj protein ntau tsawg.
Yog li, raws li kev tshawb fawb, cov neeg nquag thiab cov neeg laus raug qhia kom nce cov protein ntau hauv lawv cov zaub mov kom txog li 20% ntawm tag nrho cov calories, lossis txog li 0,45-0,54 grams ib phaus ntawm lub cev hnyav.
Xam cov protein ntau
Koj tuaj yeem suav cov protein uas koj xav tau koj tus kheej. Tsuas yog rub lub laij lej thiab muab koj qhov hnyav hauv phaus los ntawm 0,37 grams protein.
Cia peb hais tias koj qhov hnyav yog 150 phaus (kwv yees li 68 kg). Tom qab ntawd peb tau txais:
150 x 0,37 g = 56 g protein ib hnub twg
Tab sis rau cov neeg nquag thiab cov neeg laus, nws tsim nyog siv 0,45-0,54 grams protein ib phaus ntawm lub cev qhov hnyav hauv cov mis. Tom qab ntawd, yog tias koj qhov hnyav yog 150 phaus, nws hloov tawm:
150 x 0,45 g = 68 g protein
150 x 0,54 g = 81 g protein
Qhov no txhais tau tias koj yuav tsum noj 68-81 grams protein ib hnub twg.
Yog li, nws tseem yuav xav txog seb cov khoom noj twg thiaj li tau txais cov protein ntau. Txij li cov zaub muaj protein tsawg, koj yuav tsum paub txog lwm qhov chaw muaj protein ntau. Los ntawm kev noj cov zaub mov hauv qab no ua ntu zus, koj yuav tsum tau txais cov protein ntau txaus. Sim ua ke ntau yam khoom hauv ib daim ntawv qhia - qhov no yuav ua rau nws yooj yim dua kom ua tiav qhov koj xav tau.
½ khob siav los yog 1 khob zaub nyoos = 2 grams
½ khob tofu = 8 grams
1 khob tempeh = 31 grams
1 khob taum siav = 16 grams
2 tbsp txiv laum huab xeeb = 8 grams
1 phaus txiv ntoo = 6 grams
1 khob qhuav txiv hmab txiv ntoo = 21 grams