Tshawb nrhiav seb yog vim li cas cov neeg ncaws pob niaj hnub zoo dua siv ntau hom protein ntau kom ua kom cov leeg loj hlob thiab muaj zog. Cov protein sib xyaw (protein) yog cov tshuaj organic, cov molecules uas tau tsim los ntawm amines, rau kev sib txuas ntawm peptide bonds uas tau siv. Txhua daim ntaub ntawm lub cev yog tsim los ntawm cov protein sib txuas, suav nrog cov leeg. Nov yog qhov ua rau cov kis las kis las sib xyaw cov khoom muaj txiaj ntsig zoo rau cov neeg tsim lub cev.
Niaj hnub no, muaj ntau cov protein ntxiv tau tsim thiab nws nyuaj heev rau cov pib ua qhov kev xaiv. Hnub no peb yuav tham txog yuav ua li cas siv cov protein ntau hauv kev tsim lub cev, tab sis ua ntej, ob peb lo lus yuav tsum tau hais txog kev ua haujlwm ntawm cov protein hauv lub cev.
Nws yuav tsum raug sau tseg tias cov haujlwm daws teeb meem los ntawm cov protein sib xyaw hauv lub cev yog qhov sib txawv heev. Qee qhov ntawm cov protein xav tau rau kev ua haujlwm thiab cov txheej txheem ntawm cov txheej txheem hauv metabolic. Lwm tus ua lub cim qhia ua haujlwm hauv cov xov tooj ntawm tes. Muaj cov protein sib txuas uas ua kom cov cell zoo li qub. Rau cov neeg tsim khoom, qhov tseem ceeb tshaj plaws yog lub tsev thiab kev cog lus ua haujlwm. Cov nqaij kuj cog lus vim yog kev cuam tshuam ntawm cov protein molecules.
Hom protein sib txuas
Peb twb tau pom lawm tias cov protein sib txuas muaj ntau qhov haujlwm. Yog li ntawd, lawv tuaj yeem siv los daws teeb meem ntau yam. Nws yog ib qho tseem ceeb heev kom tau txais koj cov protein los ntawm ntau qhov chaw. Tsis txhob xav tias cov protein ntau hauv kev tsim lub cev tuaj yeem hloov pauv koj li kev noj zaub mov tsis tu ncua. Sportpit tau tsim los txhawb koj li kev noj haus.
Muaj kev faib tawm ntawm cov protein sib txuas los ntawm keeb kwm. Muaj ntau ntau hom tshuaj ntxiv rau cov khoom lag luam tam sim no muaj muag raws cov hom protein sib txuas hauv qab no:
- Qe.
- Nqaij.
- Zaub.
- Whey.
Qhov tseem ceeb tshaj plaws ntawm txhua cov protein sib txuas yog qe. Cov protein sib xyaw pom hauv cov qe qaib muaj qhov ua tiav cov amino acid profile. Qhov no qhia tias los ntawm kev siv hom protein no, koj yuav muab koj lub cev nrog txhua qhov tsim nyog amines, uas yog qhov tseem ceeb heev. Hom protein uas nrov tshaj plaws ntawm cov kis las yog whey. Tej zaum koj paub tias muaj ntau hom whey protein: casein, hydrolyzate, mloog zoo, thiab nrov tshaj plaws yog cais tawm. Cov cog qoob loo tsis tshua muaj neeg nyiam nyob hauv kis las thiab feem ntau yog siv los ntawm cov neeg ncaws pob ncaws pob.
Qhov ua tau zoo tshaj plaws yog cov nqaij protein, tab sis nws tus nqi raug tus nqi yog lub hauv paus tseem ceeb txwv rau kev siv dav los ntawm cov kis las. Hom protein no feem ntau yog tsim los ntawm nqaij nyuj thiab ua tsaug rau kev siv thev naus laus zis niaj hnub no, cov khoom kawg yog tsis muaj roj thiab roj cholesterol kiag li. Kuj tseem muaj cov gradation ntawm cov tshuaj ntxiv thiab tus nqi ntawm assimilation. Cov protein tuaj yeem nrawm lossis qeeb. Cov protein ntau nyuaj siv hauv kev tsim lub cev suav nrog ob qho tib si. Nws yog vim li no cov tshuaj hu ua complex.
Yuav siv cov protein ntau hauv kev tsim lub cev li cas?
Muaj kev paub koj tus kheej nrog cov hom protein tam sim no, koj tuaj yeem npaj mus rau qhov kev txiav txim siab ntawm qhov teeb meem tseem ceeb ntawm tsab xov xwm. Peb twb tau hais tias cov protein uas nyuaj yog qhov sib xyaw ntawm ntau hom protein sib xyaw. Qhov no tso cai rau lub cev muab tag nrho cov amines nws xav tau tam sim tom qab siv cov tshuaj ntxiv, ntxiv rau ob peb teev tom ntej.
Yuav luag tag nrho cov tshuaj pabcuam hauv pawg no muaj casein. Cov tshuaj no muaj lub sijhawm nqus siab tshaj ntawm rau rau rau yim teev. Txawm hais tias casein ua txoj haujlwm zoo tshaj plaws ntawm kev muab lub cev nrog txhua tus amines rau lub sijhawm ntev, qhov siab tshaj plaws ntawm cov protein sib xyaw xav tau los qhib cov txheej txheem kev loj hlob. Vim li no, casein tau siv thaum poob phaus thiab txhawm rau noj hmo ntuj catabolic cov tshuaj tiv thaiv.
Whey Isolate yog qhov tseem ceeb thib ob ntawm cov protein sib txawv hauv kev tsim lub cev. Qhov no yog vim qhov tseeb tias nws muaj qhov nqus tau ntau tshaj plaws thiab tso cai rau koj ua kom muaj qhov siab tshaj plaws ntawm cov tshuaj hormones ntawm lub cev. Qe protein kuj tseem yuav tsum muaj cov khoom xyaw. Hais txog kev nqus tus nqi, nws nyob nruab nrab ntawm whey cais thiab casein.
Raws li kws tshaj lij? nws yog cov tshuaj protein nyuaj uas yog qhov zoo tshaj plaws rau qhov hnyav nce thiab poob phaus. Lub sijhawm zoo tshaj plaws los haus cov protein ntau yog nyob rau yav tsaus ntuj lossis thaum lub sijhawm ntawd uas koj tsis tuaj yeem noj tau zoo. Cov tshuaj ntxiv no tuaj yeem siv ua ntej pib kawm, vim tias lawv muaj whey cais tawm. Cov txheej txheem no siv rau qhov hnyav nce.
Yog tias koj xav tau tshem ntawm cov rog rog, tom qab ntawv hom tshuaj ntxiv no yuav tsum tau siv tib txoj hauv kev ib yam li nyob rau lub sijhawm tau txais txiaj ntsig ntau. Koj tuaj yeem hloov lawv rau ib lossis ob pluas noj. Yog tias peb tham txog kev noj tshuaj, tom qab ntawd thaum hnyav dua, lawv nruab nrab 30 grams, thiab kom poob phaus, 15 grams yuav tsum tau noj.
Kawm paub yuav ua li cas noj cov protein thiab yuav xaiv whey protein hauv cov vis dis aus no li cas:
