Raws li paub los ntawm biochemistry, Txhua yam khoom yog ib qho kev sau ntawm cov tshuaj. Nrog kev pab los ntawm kev zom zaub mov, lub cev tshem tawm cov tshuaj no los ntawm cov khoom noj, thiab tom qab ntawd siv rau nws tus kheej xav tau. Nyob rau tib lub sijhawm, qee cov as-ham cuam tshuam rau lub cev ntau dua, lwm tus tsawg dua. Kev tshawb fawb tau txheeb xyuas cov khoom uas, yog tias tsis muaj lossis tsis muaj, ua rau muaj kev phom sij rau kev noj qab haus huv. Cov tshuaj no hu ua "tseem ceeb", lawv suav nrog 4 pawg ntawm cov khoom:
Pab pawg I - macronutrients:
protein - 8 amino acids (rau cov menyuam yaus - 10 amino acids),
rog - 4 hom fatty acids thiab lawv cov derivative - cholesterol,
carbohydrates - 2 hom carbohydrates,
II pawg - 15 minerals
III pawg - 14 vitamins
Pawg IV - kev noj haus fiber ntau
Nyob rau hauv tsab xov xwm no, peb yuav taug qab cov tshuaj no muaj nyob rau hauv cov nqaij ntawm cov tsiaj thiab noog, thiab kawm yuav ua li cas hloov lawv nrog lwm yam khoom - qhov chaw ntawm cov as-ham.
Lwm cov as-ham uas muaj nyob rau hauv cov zaub mov cuam tshuam rau lub cev kom tsawg, thiab nrog lawv tsis muaj kev hloov pauv tseem ceeb hauv kev noj qab haus huv tsis tau txheeb xyuas. Lawv hu ua "tseem ceeb" lossis cov khoom noj khoom haus me me, peb yuav tsis kov lawv hauv kab lus no.
Ntu I. Hloov cov khoom nqaij los ntawm macronutrients (proteins, rog, carbohydrates)
Cia peb pom dab tsi tseem ceeb tshuaj muaj nyob rau hauv cov khoom nqaij thiab sib piv nrog cov ntsiab lus nruab nrab ntawm tib cov tshuaj hauv cov khoom cog. Cia peb pib nrog macronutrients.
1. Hloov cov khoom noj rau cov protein
Peb yuav txheeb xyuas cov ntsiab lus ntawm cov protein hauv cov khoom noj nqaij thiab cov kev xaiv los hloov lawv nrog lwm cov khoom. Cov lus hauv qab no qhia txog qhov sib piv ntawm cov khoom noj tseem ceeb hauv cov nqaij thiab lub cev ntawm cov tsiaj thiab cov noog piv rau qhov nruab nrab ntawm cov khoom siv tib yam hauv cov zaub mov cog. Liab qhia tias tsis muaj cov as-ham hauv cov zaub mov cog piv rau cov khoom noj nqaij, ntsuab qhia tias muaj ntau dhau.
Ntawm no thiab hauv qab no:
Hauv kab 1 - qhov nruab nrab cov ntsiab lus ntawm cov as-ham hauv cov leeg thiab cov kabmob ntawm cov tsiaj thiab noog
Hauv kab 2 - qhov siab tshaj plaws ntawm cov khoom noj khoom haus uas tuaj yeem tau txais los ntawm cov khoom noj nqaij
Kab 3 yog qhov nruab nrab ntawm cov khoom noj hauv cov zaub mov cog, suav nrog cereals, legumes, txiv ntseej, noob, txiv hmab txiv ntoo thiab txiv ntoo, zaub thiab tshuaj ntsuab, nceb
Kab 4 - qhov siab tshaj plaws ntawm cov khoom noj uas tuaj yeem tau txais los ntawm cov khoom cog
Kab 5 - cov khoom siv tshuaj ntsuab uas muaj cov khoom noj muaj txiaj ntsig ntau tshaj plaws los ntawm pab pawg ntawm cov khoom siv tshuaj ntsuab
Yog li peb pom qhov ntawd Qhov nruab nrab, hais txog calories, cov zaub mov cog tsis qis dua rau cov tsiaj. Yog li ntawd, thaum hloov mus rau kev noj zaub mov zoo, tsis tas yuav ntxiv cov khoom noj nrog cov zaub mov tshwj xeeb uas muaj calorie ntau ntau.
Los ntawm cov protein Qhov xwm txheej yog txawv: peb pom tias qhov nruab nrab cov ntsiab lus ntawm cov protein hauv cov nroj tsuag yog 3 npaug qis dua hauv cov khoom tsiaj. Yog li ntawd, yog tias koj tsis txhob txwm hloov cov nqaij nrog lwm cov khoom muaj protein, tom qab ntawd nrog txo lossis tso tawm cov zaub mov los ntawm cov nqaij, cov protein tsawg yuav pib nkag mus rau hauv lub cev thiab muaj kev pheej hmoo siab kom tau txais cov tsos mob ntawm cov protein tsis txaus.
Yuav ua li cas protein deficiency manifest nws tus kheej thiab yuav ua li cas los xyuas koj tus kheej? Txhawm rau ua qhov no, xav txog vim li cas lub cev siv cov protein - ntawm no peb yuav pom tias nws qhov tsis txaus ua rau nws tus kheej hauv kev xyaum:
1. Cov protein yog cov khoom siv hauv tsev.
Qhov tseeb yog tias lub cev muaj kaum tawm lab lab ntawm cov hlwb, txhua lub cell muaj nws lub neej ncua. Lub neej ntawm ib lub xovtooj ntawm tes yog nyob ntawm txoj haujlwm nws ua (piv txwv li, lub siab cell nyob 300 hnub, cov ntshav cell nyob 4 lub hlis). Cov hlwb tuag yuav tsum tau hloov tsis tu ncua. Lub cev xav tau dej thiab protein los tsim cov hlwb tshiab. Hauv lwm lo lus, lub cev yog lub tsev nyob mus ib txhis, thiab lub tsev no tas li xav tau dej thiab cement. Protein ua raws li cov cement hauv lub cev. Tsis muaj protein ntau lossis tsis txaus - cov hlwb tsis rov ua dua, vim li ntawd, lub cev tau maj mam rhuav tshem, suav nrog cov leeg, thiab tus neeg tsis tuaj yeem ua lub cev qoj ib ce ua ntej.
2. Protein – ib qho accelerator ntawm cov txheej txheem.
Lub ntsiab lus ntawm no yog tias cov txheej txheem metabolic tau txuas ntxiv mus rau hauv lub cev - cov tshuaj nkag mus rau hauv lub cell thiab lawv hloov mus rau lwm yam tshuaj, cov txiaj ntsig ntawm cov txheej txheem no hu ua metabolism. Hauv qhov no, cov khoom siv tsis siv yog tso rau hauv qhov cia, feem ntau hauv cov ntaub so ntswg adipose. Protein accelerates tag nrho cov txheej txheem metabolic, thiab thaum cov protein me me nkag mus rau hauv lub cev, cov txheej txheem tsis nrawm, lawv mus qeeb dua, feem, cov metabolism hauv qis qis, cov khoom noj tsis siv ntau tshwm sim, uas tau tso rau hauv cov ntaub so ntswg adipose. Outwardly, ib tug txo nyob rau hauv metabolic tus nqi yog pom nyob rau hauv qhov hnyav nce tiv thaiv keeb kwm ntawm cov khoom noj khoom haus tsis zoo, lethargy, qeeb kev cuam tshuam thiab tag nrho cov txheej txheem, nrog rau kev puas hlwb, thiab kev lethargy.
3. Protein yog lub hauv paus ntawm digestive enzymes.
Hauv qhov xwm txheej no, peb kuj tseem tham txog qhov tsis muaj protein ntau. Kev zom zaub mov yog nqa mus rau qhov ntau dua vim tias digestive enzymes. digestive enzymes kuj yog cov proteins. Yog li ntawd, thaum tsis muaj protein ntau txaus nyob rau hauv cov zaub mov, ob peb enzymes raug tsim, vim li ntawd, cov zaub mov tsis zoo digested, uas ua rau lub plab zom mov, txo cov khoom noj hauv cov zaub mov, thiab kev nqus tsis zoo ntawm cov khoom noj. tau digested.
4. Protein – thauj cov zaub mov.
Yuav luag txhua tus neeg uas tuaj rau kuv, ua raws li kev noj zaub mov noj, kuv thov kom ua cov plaub hau tsom rau kab kawm. Kev tshuaj xyuas plaub hau qhia txog qib ntawm cov ntsiab lus tseem ceeb hauv lub cev hauv lub sijhawm 6-8 lub hlis. Hmoov tsis zoo, nws tsis yog qhov tsis yooj yim rau ib lossis ntau ntawm cov ntsiab lus no tsis txaus. Qhov no deficiency yog tshwm sim, ntawm ib sab, los ntawm qhov tsis muaj cov ntsiab lus ntawm lawv tus kheej hauv kev noj haus, thiab, ntawm qhov tod tes, los ntawm kev nqus tsis zoo. Dab tsi txiav txim siab qhov nqus ntawm cov zaub mov? Piv txwv li, celery nkag mus rau hauv lub cev, muaj ntau ntawm sodium nyob rau hauv celery, digestion tau tso tawm sodium thiab tam sim no nws yog npaj txhij mus rau hauv lub cell, tab sis sodium tsis tuaj yeem nkag mus rau nws tus kheej, nws xav tau cov protein thauj. Yog tias tsis muaj protein ntau, ib feem ntawm sodium yuav dhau mus yam tsis tau nkag mus rau hauv lub cell. Ntawd yog, tus neeg caij tsheb (cov khoom siv tshuaj lom neeg) tau tuaj txog, tab sis tsis muaj tsheb npav (squirrel) uas yuav coj nws mus tsev (mus rau lub tawb). Yog li, nrog rau qhov tsis muaj protein ntau, qhov tsis txaus ntawm cov ntsiab lus hauv lub cev tshwm sim.
Txhawm rau kom tsis txhob coj koj tus kheej mus rau qhov tsis muaj protein ntau thaum pub zaub mov los ntawm cov khoom noj nqaij, hloov cov protein los ntawm cov nqaij nrog cov protein los ntawm lwm cov khoom. Cov zaub mov twg muaj protein ntau txaus los hloov cov nqaij?
Protein cov ntsiab lus los ntawm hom zaub mov
Nws tuaj yeem pom los ntawm daim duab ntawd Muaj protein ntau hauv ntses, tsev cheese, qe dawb thiab legumes. yog li ntawd es tsis txhob siv cov khoom noj nqaij, noj cov khoom noj protein uas sib haum nrog koj cov khoom noj khoom haus tam sim no, tsawg kawg yog tib yam li koj noj nqaij. Cheese, txiv ntseej, thiab cov noob (tshwj xeeb tshaj yog cov noob taub dag) kuj muaj cov protein ntau, tab sis kuj muaj roj ntau, yog li yog tias koj ntxiv cov protein ntau nrog cov khoom noj no, dhau sijhawm, rog yuav nce hauv lub cev nrog rau cov protein, uas yuav ua rau cov protein ntau ntxiv. kom rog dhau.
Koj yuav tsum noj cov protein ntau npaum li cas ib hnub rau kev ua haujlwm ib txwm? Kev xyaum thiab kev tshawb fawb qhia tau hais tias, tsis hais hom zaub mov twg, tus nqi zoo rau tus neeg laus yog 1 g ntawm cov protein (tsis yog cov khoom muaj protein, tab sis ib qho khoom) rau 1 kg ntawm lub cev hnyav, rau cov menyuam yaus thiab cov neeg ncaws pob - tus lej no ntau dua.
Yuav kom tau txais cov protein ntau no, suav nrog lwm cov zaub mov noj ib hnub, nws hloov tawm tias Noj tsawg kawg ib qho khoom noj protein txhua hnubPiv txwv li, yog tias nws yog tsev cheese, ces nyob rau hauv tus nqi ntawm 150-200g, yog legumes, ces nyob rau hauv tus nqi ntawm 70-150g. hauv qhuav hnyav. Ib qho kev daws teeb meem zoo yuav yog hloov cov khoom noj protein - piv txwv li, ib hnub muaj tsev cheese, lwm qhov - lentils.
Nws tau sau ntau zaus tias ntawm kev noj zaub mov tsis tas yuav tsum muaj cov protein ntau li ntawm cov zaub mov noj. Txawm li cas los xij, kuv qhov kev paub ntawm tus kheej thiab cov kev paub ntawm cov neeg uas tiv tauj kuv tau qhia meej txog qhov tsis muaj tseeb ntawm cov lus no. Tus nqi ntawm cov protein ib hnub tsis nyob ntawm seb hom zaub mov. Yog hais tias ib tug neeg tsis paub tseeb tias yuav hloov cov nqaij nrog lwm cov khoom muaj protein ntau txhua hnub thiab nyob rau hauv qhov muaj pes tsawg leeg, ces tsis ntev los yog tom qab ntawd tus neeg ntawd yuav tsim cov tsos mob ntawm cov protein tsis txaus.
Nws kuj ua rau kev txiav txim siab tsis yog tsuas yog tag nrho cov protein ntau uas cov khoom no muaj, tab sis kuj protein muaj pes tsawg leeg.
Lub cev, tau txais cov protein, disassembles nws mus rau hauv cov amino acids, xws li mus rau hauv cubes, yog li ntawd tom qab cov amino acids yuav ua ke nyob rau hauv txoj cai ua ke. Cov txheej txheem zoo ib yam li kev tsim lub tsev nrog Lego blocks. Piv txwv li, koj yuav tsum tsim ib lub tsev los ntawm 5 lub voos xwmfab liab, 2 xiav thiab 4 ntsuab. Hauv qhov no, ib feem ntawm ib qho xim tsis tuaj yeem hloov nrog ib feem ntawm lwm xim. Thiab yog tias peb tsuas muaj 3 lub cib liab xwb ces 2 yuav ploj, thiab koj tsis tuaj yeem tsim tsev ntxiv lawm. Tag nrho lwm cov ntsiab lus yuav nyob twj ywm thiab yuav tsis muaj txiaj ntsig. Rau lub cev, 8 cubes, uas yog, 8 amino acids, yog qhov tseem ceeb tshaj plaws. Los ntawm lawv, lub cev tsim txhua hom cell uas nws xav tau. Thiab yog tias ib hom cubes tsis txaus, ces lub cev yuav tsis tuaj yeem siv tag nrho lwm cov amino acids. Tus naj npawb ntawm cov amino acids thiab cov proportions uas lawv tau ua ke nrog ib leeg kuj tseem ceeb. Los ntawm yuav ua li cas sib npaug amino acids txheeb ze rau ib leeg, lawv txiav txim hais txog qhov muaj txiaj ntsig ntawm cov khoom lag luam protein.
Cov khoom lag luam protein twg yog qhov sib npaug tshaj plaws thiab muaj tag nrho 8 amino acids hauv qhov kev faib ua feem? Lub Koom Haum Ntiaj Teb Kev Noj Qab Haus Huv (WHO) los ntawm kev tshawb fawb tau nthuav tawm cov qauv ntawm cov protein zoo tagnrho. Cov mis no qhia tau hais tias ntau npaum li cas thiab hom amino acid zoo li cas yuav tsum muaj nyob rau hauv cov khoom rau ib tug neeg. Cov mis no hu ua amino acid qhab nia. Hauv qab no yog ib lub rooj sib tham ntawm cov amino acid muaj pes tsawg leeg ntawm cov khoom sib txawv ntawm cov protein thiab cov qhab nia WHO amino acid. Liab qhia txog qhov tsis txaus piv rau WHO tus nqi pom zoo.
Cov ntsiab lus txheeb ze ntawm cov amino acids hauv cov khoom lag luam protein
Cov ntsiab lus ntawm cov amino acids nyob rau hauv cov khoom protein
Nws tuaj yeem pom los ntawm cov rooj uas:
1. Tsis yog cov nroj tsuag lossis tsiaj txhu tsis muaj protein ntau zoo rau tib neeg, txhua hom protein muaj nws tus kheej "lub zog thiab tsis muaj zog";
2. Nws yog tsis yooj yim sua kom tau txais qhov zoo tshaj plaws amino acid mis los ntawm ib hom khoom protein, yog li ntawd Nws ua rau kev txiav txim siab ua kom muaj kev noj zaub mov muaj protein ntau thiab hloov ntau hom khoom noj protein. Piv txwv li, yog tias lub cev tsis tuaj yeem noj cov lysine txaus los ntawm cov noob taub dag, ces nws yuav muaj sij hawm noj lysine los ntawm, piv txwv li, lentils lossis tsev cheese;
3. Cov nqaij ntawm qhov tseem ceeb amino acids tsis muaj qhov tshwj xeeb zoo, feem, nrog rau txoj hauv kev tsim nyog Cov khoom noj nqaij tuaj yeem hloov nrog kev sib xyaw ua ke ntawm lwm hom khoom noj protein, uas tau lees paub los ntawm kev xyaum.
4. Cov nqaij tuaj yeem hu ua cov khoom lag luam muaj txiaj ntsig zoo yog tias nws tsis muaj ntau qhov tsis zoo ntawm cov tshuaj hormones, lwj hauv cov hnyuv, cov tshuaj muaj nyob hauv cov nqaij, thiab kev ua neej nyob ntawm cov tsiaj thiab noog ntawm cov liaj teb, yog li ntawd. Kev zam ntawm cov nqaij, raug hloov pauv tag nrho rau txhua qhov tseem ceeb ntawm cov khoom noj khoom haus, ntxuav lub cev, pab kev noj qab haus huv thiab kev nco qab.
Lub cev tsis quav ntsej txog daim ntawv, nws xav tau cov as-ham, nyob rau hauv cov ntaub ntawv ntawm cov protein, cov no yog cov amino acids. Yog vim li cas xaiv rau koj tus kheej cov khoom noj uas haum rau koj thiab noj lawv txhua hnub hauv qhov tsim nyog.
Nws yog qhov zoo dua los hloov ib yam khoom nrog lwm tus maj mam. Yog tias koj tsis tau noj legumes txaus ua ntej, koj lub cev xav tau sijhawm los kawm yuav ua li cas kom tau txais cov amino acids los ntawm legumes. Muab sijhawm rau koj lub cev los kawm paub ua nws txoj haujlwm tshiab. Nws yog qhov zoo dua los maj mam txo cov khoom noj nqaij, thaum nce cov khoom hloov pauv. Raws li kev tshawb fawb, kev hloov pauv hauv cov metabolism yuav siv li 4 lub hlis. Nyob rau tib lub sijhawm, thaum xub thawj, cov khoom tshiab yuav tsis zoo li appetizing. Qhov no tsis yog vim hais tias saj yog nruab nrab, tab sis vim hais tias lub cev tsis siv rau nws, nws tsis txhawb koj qab los noj mov hormonally. Koj tsuas yog yuav tsum mus dhau lub sijhawm no, tom qab li 2 lub lis piam, cov khoom tshiab yuav pib zoo li cua. Los ntawm kev ua tib zoo xav thiab tsis tu ncua, koj yuav ua tiav.
Nyeem txog kev hloov cov khoom noj nqaij rau lwm cov khoom noj uas tsim nyog rau kev noj qab haus huv hauv cov lus hauv qab no.