Protein nyob rau hauv cov zaub mov. Rooj nqaijrog nyob rau hauv cov zaub mov

Cov nqaijrog par nrog nqaijrog thiab carbohydrates ua li peb cov zaub mov. Lawv yog cov tag nrho cov sib npaug zos nyob rau hauv qhov tseem ceeb rau hauv lub cev. Nyob rau hauv no tsab xov xwm peb yuav saib dab tsi hauv lub protein yuav tsim tau ib daim ntawv ntawm cov nqaijrog nyob rau hauv cov khoom ntawm nroj tsuag thiab tsiaj keeb kwm yuav qhia cov approximate tib neeg yuav tsum tau raws li nws nrog txiv neej pw, hnub nyoog, thiab kev ua si.

Yuav ua li cas yog protein?

Qhov scientific lub npe ntawm cov protein - protein, uas txhais los ntawm Greek txhais hais tias "ua ntej." Macromolecular organic teeb meem yog tsim los ntawm cov amino acids. Protein yog ib feem ntawm tag nrho cov, kiag li tag nrho cov lub cev hlwb. Feem ntau ntawm cov cell yog ua los ntawm nws ib nrab.

Nyob rau hauv tib neeg, 21 cov amino acids, 8 uas yog qhov tseem ceeb rau kom zoo lag luam. Lawv yog:

• leucine;
• lysine;
• valine;
• tryptophan;
• methionine;
• threonine;
• isoleucine;
• fenilalalin.

Indispensability txhais tau tias lub cev yog tsis tau ua nws nyob rau hauv lawv tus kheej thiab yog li ntawd yuav tsum tau los ntawm lwm qhov chaw. Yuav kom pab tau koj - ib lub rooj uas muaj protein ntau nyob rau hauv khoom noj khoom haus, uas yuav tsum tau teev tseg hauv qab no.

muaj nuj nqi ntawm cov protein nyob rau hauv lub cev

Yog li ntawd, rau koj pom kev protein - yog:

• nqaij;
• tawv;
• tub ceev xwm;
• cov plaub hau.

Thiab yog hais tias peb xav txog thooj plawv, cov protein ntau muab koj daim ntawv qhia txog hav zoov txij thaum:

1. Nws tiv thaiv cov kab mob. Ib tug loj tus naj npawb ntawm cov nqaijrog nyob rau hauv cov zaub mov uas koj muaj xws li nyob rau hauv koj noj cov zaub mov - nws yog lub cev, vim nws yog tsim los ntawm cov protein tshuaj uas tiv thaiv kab mob.
2. Nws regulates tag nrho cov dab hauv lub cev. Cov nqaijrog - lub feedstock rau tag nrho cov xaiv ntawm hais tias muab ib tug neeg ib tug xis neej. Piv txwv li, nws yog ib lub pais plab kua txiv, qe ntshav liab.
3. Thaum. Tag nrho cov uas daim ntawv uas peb tau qhia rau saum toj no (cov plaub hau, cov leeg, thiab lwm yam ...), - ib tug muaj protein ntau, ntau yeej, myosin thiab actin.
4. Hloov. Hemoglobin - muaj protein ntau ib la "pej xeem kev thauj mus los", raws li nws yog nws leej twg yog cov pa roj carbon dioxide rau oxygen. Qhov tseem ceeb ntawm txoj kev no ib leeg tsis ua kev zoo siab rau qhia, txij li thaum nws paub rau tag nrho cov.
5. Txau. 1 gram ntawm protein ntau - nws yog 4 kcal. Txawm tias feem ntau zog hauv lub cev tau txais los ntawm carbohydrates thiab nqaijrog, thiab protein nyob rau hauv cov zaub mov mus rau lwm yam xav tau kev pab, tiam sis nws yuav ua si thawj nkauj laus ncas, yog tias tsim nyog.

tib neeg protein xav tau kev pab

Tom qab li cas twb tau hais txog cov protein yuav muaj lub tswv yim tias qhov ntau, lub zoo dua. Yog vim li cas tsis muab koj lub cev ntau li ntau pab tau yog hais tias nws puas tau? Txawm li cas los, qhov no yog ib tug misconception. Zoo - tus yeeb ncuab ntawm zoo. Rau ib tug txiv neej tsis muaj dab tsi pab tau ntau tshuav nyiaj li cas, hais txog ntawm daim ntawv thov. Nyob rau hauv no hais txog, ib tug qauv, uas yog xam los ntawm cov optimum nqi rau ib tug tib neeg protein, nyob rau hauv raws li nws lub neej thiab qhov hnyav. Yog li, qhov nruab nrab ntawm - 0.85 grams protein ib kilogram ntawm lub cev hnyav. Qhov no muaj pes tsawg tus them rau cov txhua txhua hnub protein yuav tsum tau. Tus nqi ntawm cov protein rau cov khoom (saib cov lus hauv qab no) yuav pab tau sau ib tug zoo cov khoom noj.

Thiab tam sim no - cov lus. Yog hais tias koj ua ib tug active lub neej, tus nqi ntawm cov protein koj yuav tsum tau tsa mus rau 1.7 grams ib kilogram ntawm lub cev hnyav. Thaum xws li ib tug kev faib ua feem yog nce protein synthesis nyob rau hauv cov nqaij. Tig mus rau qhov kev kawm ntawm ncaws pob, cov nram qab no ntaub ntawv:

• rau txoj kev loj hlob los yog txij nkawm ntawm nqaij loj uas twb muaj lawm yuav tsum tau haus txog 1.5 grams protein ib kilogram ntawm lub cev hnyav;
• los txo cov feem pua ntawm cov lub cev muaj roj , koj yuav tau mus ib ntus kom lub kom tsawg rau 1.9 grams protein ib kilogram ntawm lub cev hnyav.

Rau balanced thiab cov optimum assimilation ntawm cov protein, tsis pub tshaj nws noj ntau tshaj li 30 grams tauj ib pluas noj.

Rooj nqaijrog nyob rau hauv cov zaub mov ntawm cov tsiaj keeb kwm

Tsiaj cov nqaijrog piv rau lawv tej zaub counterparts muaj ib tug zoo dua muaj pes tsawg leeg ntawm cov feem ntau tseem ceeb cov amino acids. Xav txog daim ntawv teev cov protein-nplua nuj zaub mov ntawm cov tsiaj keeb kwm.

Rooj nqaijrog rau tsob nroj khoom noj

Vegetarians nyuaj mus nce lub tsim nyog cov khoom qauv los mus muab lub cev nrog rau tsim nyog amino acids, nyob rau hauv Feem ntau nws yog tsim nyog mus rau chaw uasi rau tshwj xeeb cov khoom noj additives. Xav txog daim ntawv teev cov protein-nplua nuj zaub mov ntawm tsob nroj keeb kwm.

Qhov tseeb tiag mas, koj yuav tsum mus ua ke noj cov zaub mov ntawm cov nqaijrog ntawm ob tsiaj thiab zaub keeb kwm, vim lub caij nyoog kawg no - ib qhov chaw ntawm fiber thiab vitamins. Plus zaub protein yog yooj yim los mus zom thiab tsis nqa nrog lawv nyob rau hauv lub appendage roj thiab roj uas txhaws taus, nyob rau hauv sib piv rau tus tsiaj counterpart. Rooj nqaijrog nyob rau hauv cov zaub mov pab kom muaj ib tug tshuav nyiaj li cas.

Protein tsawg thiab qhov yuav tshwm

Nyob rau hauv thiaj li yuav xav txog tej yam lub txim ntawm ib tug systematic shortage ntawm cov protein, tsuas rov nyeem tag nrho ntawm nws cov ntsiab zog nyob rau hauv lub cev thiab xav mus rau lub tooj. Nyob rau hauv lwm yam lus, cov protein tsis muaj peev xwm - yog:

• ib tug tsis muaj zog txaus tiv thaiv kab mob;
• tsis ua hauj lwm dab muab xis lwm ntawm tus kab mob;
• teeb meem nrog rau cov nqaij ntshiv, daim tawv nqaij, plaub hau, cachexia;
• anemia.

protein surplus thiab nws cov txim

Tag nrho yog zoo nyob rau hauv moderation, tag nrho cov no yog paub. Nyob rau hauv pursuit ntawm nqaij loj, ib tug nkauj nyem thiab tsim ib tug duab ntau ncaws pob yuav overeat protein. Qhov no kuj siv rau cov uas muaj kev noj cov zaub mov tsis tshua muaj nyob rau hauv carbohydrates thiab nkag mus rau hauv ib tug loj npaum li cas ntawm txhua txhua hnub calorie ntau ntau nyob rau hauv protein thiab rog. Nws yuav tsum tau nco ntsoov tias protein nyob rau hauv cov khoom rooj yuav cia koj mus ua raws li cov kev cai.

1. Systematic dhau heev lawm ntawm cov protein ntau cov qauv yog fraught nrog txoj kev loj hlob ntawm raum pob zeb. Qhov uas yuav muaj yog nce los ntawm 2.5 lub sij hawm!
2. Tshaj protein yog tau mus tsim kho lub kev loj hlob ntawm cov kab mob xws li kab mob hauv. Yog hais tias koj muaj mob raum, txawm me poob siab protein koob lawv exacerbate.
3. Lub cev qhuav dej. Muaj, muaj tseeb, tsis yog cov phem tshaj teeb meem nyob rau hauv lub keeb kwm yav dhau ntawm lwm yam, tsuas haus yuav tsum tau npaum li cas ntawm cov kua.
4. tshaj protein tsub kom qhov uas yuav mob qog nqaij hlav ntawm lub digestive system.
5. Thaum ib tug tsis txaus hauv cov khoom noj uas muaj tshaj protein qauv yuav tsim ketosis. Qhov no tus txheej txheem no tsiag ntawv los ntawm txoj kev loj hlob ntawm ketone lub cev (muaj roj hlwb zom). Tshaj ketones tshuaj lom tus kab mob, ua rau xeev siab, ntuav thiab tsw ntawm acetone kab mob. Nyob rau hauv huab, xws li ib tug mob tej zaum yuav raug nyob rau hauv ketoatsitoznuyu ib tug neeg uas yog ib tug ncaj qha kev hem thawj rau lub neej. Kom tsis txhob no, kho koj noj cov zaub mov ntse ntsuav (protein nyob rau hauv cov khoom rooj yuav pab nyob rau hauv no).

Kev noj haus tshuaj nplua nuj protein

Yuav ua li cas yog hais tias tus kws kho tus nqi ntawm cov nqaijrog yog tsis yooj yim sua arri pa cov zaub mov? Ntawm no tuaj rau cov kev pab tshwj xeeb kev pab noj haus. Tsis txhob yuav ntshai - qhov no siv feem ntau ncaws pob, raws li qhov nruab nrab tus neeg uas tsis muaj teeb meem "noj" nws 0.85 grams tauj ib 1 kilogram ntawm lub cev hnyav. Tsis txhob ntshai, nws yog tsis yog khoom noj, tsis steroids thiab lwm yam dab neeg ntshai heev, nws yog dawb huv protein. Ntawm cov hoob kawm, koj xav tau ib tug luag hauj lwm mus kom ze rau cov kev xaiv - tsis tsuas lub xov tooj ntawm cov nqaijrog nyob rau hauv cov khoom (lub rooj - saum toj no), tab sis kuj xyuas ntawm cov loj qhov chaw yuav tsum ua raws li ib tug hauv paus. Yog li ntawd, piv txwv li, yog tsim nyog tshwj xeeb mention yog li ntawd nrov tam sim no BCAA ntxiv - qhov no yog tib protein uas yog twb nqis rau koj, tawm hauv peb qhov tseem ceeb cov amino acids, uas cov nqaij ntshiv yog ua los ntawm hais txog 30%. Qhov no ntxiv yog qhia kom khaus lub cev ua si, raws li nws nkoos ceev ceev rov qab los ntawm cov nqaij.

tshwm sim

Yuav ua li cas lwm tus muaj peev xwm kuv hais? Protein - yog ib tug ntawm peb tug ncej uas rests tus tib neeg noj qab haus huv. Muaj pes tsawg leeg ntawm cov proteins hauv cov khoom no tsis tshua muaj neeg tseem ceeb nyob rau hauv tus txheej txheem ntawm lub tsev noj qab nyob zoo noj cov zaub mov. Tsis xav fanatically ua raws li cov tshuaj grams ntawm protein ib kilogram ntawm lub cev hnyav - tus nqi txhua txhua hnub yuav pauv raws li koj nyiam, tab sis qhov nruab nrab yuav tsum sib haum mus rau qhov txhia qhov.