Kev noj zaub mov muaj protein ntau hauv cov hnub nyoog nruab nrab ua rau muaj kev pheej hmoo rau lub neej thiab kev noj qab haus huv los ntawm 74%, raws li cov txiaj ntsig ntawm kev tshawb fawb tshiab ntawm cov ncauj lus no, ua los ntawm cov kws tshawb fawb los ntawm University of Southern California (USA).
Kev noj cov zaub mov uas muaj calorie ntau ntau - xws li nqaij thiab cheese - ua rau muaj kev pheej hmoo ntawm kev tuag los ntawm kev mob qog noj ntshav thiab lwm yam kab mob, yog li kev noj cov tsiaj protein yuav tsum raug xam tias muaj teeb meem, lawv hais. Qhov no yog thawj txoj kev tshawb fawb hauv keeb kwm ntawm cov tshuaj los ua pov thawj qhov sib txuas ncaj qha ntawm kev noj zaub mov muaj protein ntau thiab kev tuag ntau ntxiv los ntawm ntau cov kab mob loj, suav nrog mob qog noj ntshav thiab ntshav qab zib. Qhov tseeb, cov txiaj ntsig ntawm txoj kev tshawb no hais txog kev nyiam veganism thiab nyeem ntawv, "tsawg-calorie" vegetarianism.
Cov kws tshawb fawb Asmeskas tau pom tias kev noj cov khoom noj tsiaj muaj protein ntau: suav nrog ntau hom nqaij, nrog rau cheese thiab mis nyuj, tsis tsuas yog ua rau muaj kev pheej hmoo tuag los ntawm kev mob qog noj ntshav los ntawm 4 zaug, tab sis kuj ua rau muaj kev pheej hmoo ntawm lwm yam kab mob loj los ntawm 74%, thiab ob peb zaug nce kev tuag los ntawm ntshav qab zib. Cov kws tshawb fawb tau luam tawm xws li kev xav txog kev tshawb fawb xaus rau hauv phau ntawv xov xwm tshawb fawb txog Cellular Metabolism thaum Lub Peb Hlis 4.
Raws li qhov tshwm sim ntawm txoj kev tshawb fawb uas kav ntev txog 20 xyoo, cov kws kho mob Asmeskas pom tias kev noj cov protein tsawg tsuas yog muaj hnub nyoog tshaj 65 xyoos xwb, thaum cov protein yuav tsum nruj me ntsis hauv cov hnub nyoog nruab nrab. Qhov teeb meem ntawm cov khoom noj uas muaj calorie ntau hauv lub cev, yog li ntawd, muaj kwv yees li ntawm qhov sib npaug ntawm kev puas tsuaj los ntawm kev haus luam yeeb.
Thaum cov zaub mov nrov Paleo thiab Atkins txhawb kom tib neeg noj nqaij ntau, qhov tseeb yog tias noj nqaij tsis zoo, cov kws tshawb fawb Asmeskas hais tias, thiab txawm tias cheese thiab mis nyuj haus tau zoo tshaj plaws hauv cov khoom tsawg.
Ib tus kws sau ntawv ntawm kev tshawb fawb, Dr., xibfwb ntawm Gerontology Walter Longo, tau hais tias: "Muaj kev nkag siab yuam kev tias kev noj haus yog qhov tseeb - vim peb txhua tus noj ib yam dab tsi. Tab sis lo lus nug tsis yog yuav ua li cas ncab 3 hnub, lo lus nug yog - yam khoom noj twg koj tuaj yeem nyob mus txog 100 xyoo?
Txoj kev tshawb no tseem yog qhov tshwj xeeb uas nws suav tias yog neeg laus nyob rau hauv cov nqe lus ntawm kev noj zaub mov tsis yog tib lub sijhawm, tab sis raws li ntau pawg hnub nyoog cais, txhua tus muaj nws tus kheej noj.
Cov kws tshawb fawb tau pom tias cov protein uas tau noj hauv nruab nrab hnub nyoog nce qib ntawm cov tshuaj hormone IGF-1 - kev loj hlob hormone - tab sis kuj pab txhawb kev loj hlob ntawm qog noj ntshav. Txawm li cas los xij, thaum muaj hnub nyoog 65 xyoos, qib ntawm cov tshuaj hormones no poob qis, thiab nws muaj peev xwm noj cov zaub mov uas muaj cov ntsiab lus protein ntau dua, muaj kev nyab xeeb thiab muaj txiaj ntsig zoo. Qhov tseeb, nws hloov mus rau nws lub taub hau uas twb muaj lawm cov tswv yim hais txog yuav ua li cas cov hnub nyoog nruab nrab yuav tsum noj thiab cov neeg laus yuav tsum noj li cas.
Qhov tseem ceeb tshaj plaws rau cov neeg tsis noj nqaij thiab cov neeg tsis noj nqaij, tib txoj kev tshawb fawb kuj pom tau tias cov zaub mov muaj protein ntau (xws li muab los ntawm legumes) tsis ua rau muaj kev pheej hmoo ntawm cov kab mob loj, tsis zoo li cov tsiaj txhu protein. Nws kuj tau pom tias cov khoom noj carbohydrates thiab cov rog, tsis zoo li tsiaj protein, tsis muaj kev cuam tshuam rau kev noj qab haus huv thiab tsis txo qis lub neej.
"Cov neeg Amelikas feem ntau tau noj cov protein ntau li ob zaug li lawv yuav tsum tau - thiab tej zaum qhov kev daws teeb meem zoo tshaj plaws rau qhov teeb meem no yog txo qis cov protein ntau, thiab tshwj xeeb tshaj yog tsiaj protein," Dr. Longo hais. "Tab sis koj tsis tas yuav mus rau lwm qhov kawg thiab tso cov protein tag nrho, yog li koj tuaj yeem khwv tau nyiaj tsis txaus noj sai sai."
Nws pom zoo kom siv cov protein los ntawm cov nroj tsuag, suav nrog legumes. Hauv kev xyaum, Longo thiab nws cov npoj yaig pom zoo ib qho yooj yim xam cov mis: nyob rau hauv nruab nrab hnub nyoog, koj yuav tsum tau noj 0,8 g ntawm zaub protein ib kilogram ntawm lub cev qhov hnyav; Rau ib tus neeg nruab nrab, qhov no yog kwv yees li 40-50 g ntawm cov protein (3-4 servings ntawm vegan zaub mov).
Koj tuaj yeem xav txawv: yog tias koj tau txais tsis pub ntau tshaj 10% ntawm koj cov calories txhua hnub los ntawm cov protein, qhov no yog qhov qub, txwv tsis pub koj yuav raug mob hnyav. Tib lub sijhawm, cov kws tshawb fawb tau soj ntsuam kev noj ntau dua 20% ntawm calories los ntawm cov protein uas tshwj xeeb tshaj yog txaus ntshai.
Cov kws tshawb fawb kuj tau sim cov nas hauv chav kuaj, ua rau lawv tsim cov kab mob qog noj ntshav (cov nas pluag! Lawv tuag rau kev tshawb fawb - Neeg tsis noj nqaij). Raws li cov txiaj ntsig ntawm kev sim ob lub hlis, cov kws tshawb fawb tau hais tias cov nas uas tau noj cov protein tsawg, piv txwv li cov neeg noj 10 feem pua lossis tsawg dua ntawm lawv cov calories los ntawm cov protein yuav luag ib nrab li yuav ua rau mob qog noj ntshav lossis muaj 45% cov qog me me. tshaj lawv cov counterparts noj ib nrab thiab siab protein noj.
Dr. Longo tau hais tias "Yuav luag txhua tus ntawm peb tsim cov qog nqaij hlav cancer los yog ua ntej-cancerous ntawm qee lub sijhawm hauv peb lub neej," Dr. "Cov lus nug tsuas yog yuav ua li cas rau lawv tom ntej!" Lawv puas loj hlob? Ib qho kev txiav txim siab tseem ceeb ntawm no yuav yog tus nqi ntawm cov protein uas koj noj.