Ntau npaum li cas thiab yam twg ntawm cov amino acids koj yuav tsum haus ib hnub? Tshawb nrhiav thiab nce koj qhov kev ua tau zoo hauv lub zog thiab kev loj hlob ntawm cov leeg. Txawm hais tias tsawg tus neeg ncaws pob suav lawv cov zaub mov noj, lawv paub txog qhov tsim nyog niaj hnub xav tau ntawm lub cev rau cov protein sib txuas. Tab sis kom tau txais huab hwm coj, qhov no ib leeg tsis txaus. Raws li koj paub, tom qab sib sau ua ke, cov protein sib txuas tau tawg ua cov amino acid cov qauv, uas tom qab ntawd siv rau ntau lub hom phiaj, suav nrog kev tsim cov leeg nqaij tshiab.
Koj yuav tsum paub tias cov protein sib xyaw ntawm cov zaub mov sib txawv tsis muaj cov amino acid profile zoo ib yam. Yog tias koj haus cov zaub protein ntau, tom qab ntawd koj yuav ua tiav cov cai rau lawv, tab sis tsis yog txhua txhua amines yuav muaj rau lub cev. Yog tias tsawg kawg ib qho amino acid sib xyaw uas ploj lawm, ces cov txheej txheem yuav tsis pib. Vim li no, tus nqi niaj hnub ntawm cov amino acids hauv kev tsim lub cev yog qhov tseem ceeb dua.
Txhawm rau suav qhov ntsuas no, nws yog qhov yuav tsum tau siv yim amino acids sib txuas, uas yog qhov tseem ceeb tshaj plaws rau kev loj hlob ntawm cov leeg. Cov amines no suav nrog tryptophan, leucine, methionine ua ke nrog cysteine, isoleucine, valine, threonine thiab tyrosine ua ke nrog phenylalanine. Raws li koj tej zaum twb tau nkag siab lawm, tag nrho cov tshuaj no koom nrog pab pawg ntawm cov amines tseem ceeb.
Yuav txiav txim siab npaum li cas txhua hnub ntawm cov amino acids?
Txhawm rau kom paub qhov tshuaj txhua hnub ntawm amines, koj xav tau cov ntaub ntawv hauv qab no:
- Qhov xav tau txhua hnub rau cov protein sib txuas.
- Amino acid muaj pes tsawg leeg ntawm cov protein noj (rau kev suav, ib gram ntawm cov protein sib txuas tau muab).
Tom qab ntawd, koj tsuas yog xav kom muab cov protein ntau noj thiab cov ntsiab lus ntawm qee yam amine hauv qhov muaj pes tsawg leeg ntawm cov protein no. Hauv kev xyaum, cov protein sib txuas ntawm ntau yam khoom noj muaj cov sib txawv amino acid sib xyaw. Txawm li cas los xij, cov kws tshawb fawb tau tshaj tawm lub tswv yim ntawm cov protein zoo tshaj plaws nrog kev pom zoo ua ke ntawm cov amino acids.
Muaj cov laij lej tshwj xeeb uas tuaj yeem pab koj suav qhov xav tau niaj hnub ntawm cov amino acids hauv kev tsim lub cev raws li koj cov protein tau txais thaum nruab hnub.
Yuav siv cov ntaub ntawv amino acid li cas hauv kev xyaum?
Cia peb hais tias koj tau txais cov ntaub ntawv ntawm koj li niaj hnub xav tau amine. Tam sim no koj yuav tsum qhia nws rau hauv koj cov zaub mov noj, thiab txhua yam yog qhov yooj yim ntawm no. Txawm hais tias, raws li peb tau hais, muaj yim qhov tseem ceeb amines, lawv tuaj yeem faib ua ob peb pawg, qhov tseem ceeb tshaj plaws yog BCAA.
Koj yuav tsum paub tias peb qhov amines no tseem ceeb hauv cov leeg nqaij thiab vim li no lawv thiaj li tseem ceeb rau cov neeg tsim lub cev thawj zaug. Yog tias koj suav koj cov zaub mov noj raws li BCAA ntsuas, tom qab ntawd lub cev yuav muab nrog lwm cov amines. Cia peb hais tias koj yuav tsum haus 120 grams cov protein txhua hnub. Tom qab kev suav, koj tau txais cov leucine, valine thiab isoleucine yuav tsum yog 8.4, 6 thiab 4.7 grams, feem.
Faib tag nrho cov khoom noj uas muaj cov protein uas koj muaj rau hauv peb ntu, thiab tom qab ntawd faib sib npaug ntawm lawv thiab xav tau BCAAs. Hauv peb qhov xwm txheej, rau valine, qhov no yuav yog 2 grams. Tom qab ntawd, nws tseem tig mus rau cov ntaub ntawv cuam tshuam thiab nrhiav hauv nws cov khoom uas koj xav tau. Piv txwv li, 2 grams valine tuaj yeem tau los ntawm 1.25 litres mis, 180 grams nqaij, thiab 5 qe.
Cov lej no yuav zoo li nyuaj rau koj, tab sis hauv kev coj ua lawv tsis yog. Ntxiv mus, yog tias koj npaj siab yuav mob siab rau lub cev, tom qab ntawd koj yuav tsum npaj koj tus kheej rau qhov no.
Koj yuav kawm paub txog tus nqi txhua hnub ntawm cov amino acids, kev ua haujlwm ntawm cov protein thiab lwm yam tseem ceeb hauv kev tsim lub cev los ntawm daim vis dis aus no los ntawm Olga Koltunova:
