Cov khoom thiab muaj pes tsawg leeg ntawm cov zaub protein. Cov txiaj ntsig thiab kev puas tsuaj ntawm cov protein geobotanical. Sau thiab piav qhia cov khoom noj muaj polypeptides siab. Cov protein cog yog tsob ntoo cog qoob loo lossis polypeptide uas tau tsim los ntawm cov amino acids (alpha amino acids) txuas los ntawm peptide saw. Ua ke sib txawv ntawm cov amino acids tsim cov molecules nrog cov khoom sib txawv. Cov protein yog ib qho tseem ceeb ntawm tes ntawm cov kab mob muaj sia thiab muab nws nrog lub zog.
Zaub protein yog dab tsi?
Kev tshawb pom cov protein tau tshwm sim rov qab rau xyoo 1939, thiab cov khoom tseem tab tom kawm. Ib feem tsib ntawm tib neeg lub cev los ntawm qhov hnyav yog polypeptides.
Tus txiv neej, ntxiv cov protein cia, siv cov khoom lag luam ntawm tsob ntoo thiab tsiaj keeb kwm. Cov protein uas tau ua hauv lub cev tau tawg ua cov amino acids uas tsim nyog rau lub neej:
- Valine, Leucine thiab Isoleucine - ua kom cov ntshav qabzib nyob rau qib qub thiab txhawb kev loj hlob ntawm cov ntaub so ntswg organic.
- Methionine - muaj cov tshuaj tiv thaiv kab mob antioxidant, nres kev hloov pauv hnub nyoog, ntxiv dag zog rau tes thiab plaub hau, txhim kho tawv nqaij zoo.
- Lysine - txhawb kev sib txuas ntawm cov enzymes, cov tshuaj hormones thiab cov tshuaj tiv thaiv kab mob.
- Tyrosine - stabilizes cov endocrine system.
- Threonine - nrawm cov metabolism hauv plab, txhim kho kev nqus ntawm cov as -ham.
- Tryptophan - tiv thaiv kev txhim kho kev nyuaj siab, ntxiv dag zog rau lub cev tiv thaiv kab mob.
Lub cev tau txais cov amino acids tsis tsuas yog nrog zaub mov, tab sis kuj tseem ua ke ntawm nws tus kheej.
Tsis yog txhua tus paub tias zaub protein txawv ntawm tsiaj. Qhov tshwm sim yog kev noj zaub mov tsis zoo thiab qhia meej txog kev noj qab haus huv. Cov protein ntawm cov tsiaj keeb kwm muaj tag nrho cov amino acids. Tab sis qhov muaj pes tsawg leeg ntawm geobotanical polypeptides nyob ntawm hom khoom. Txhawm rau kom tau txais cov amino acids nyuaj los ntawm cov txiv hmab txiv ntoo, cov nroj tsuag lossis cov nplej, uas yog qhov tsim nyog rau tib neeg lub neej, koj yuav tsum ua kom raug cov khoom lag luam ntawm ntau hom. Piv txwv li, legumes thiab tshuaj ntsuab lossis cereals thiab zaub roj.
Kev noj txhua hnub ntawm cov nroj tsuag thiab tsiaj cov protein kuj txawv:
| Qhov xwm txheej ntawm lub cev | Tsuas yog tsiaj protein | Zaub protein xwb | Pom zoo piv |
| Cev xeeb tub thiab lactating | 75g ib hnub twg | Tsis pom zoo | 18, 75/56, 25g |
| Sedentary txoj kev ua neej | 0.8 g rau 1 kg ntawm qhov hnyav | 1.5 g rau 1 kg ntawm qhov hnyav | 1/3 |
| Ua kom lub cev muaj zog ntxiv | 1.5 g rau 1 kg ntawm qhov hnyav | 2,2 g rau 1 kg ntawm qhov hnyav | 1, 5/2, 5 |
| Poob qhov hnyav nrog kev tawm dag zog lub cev | 1.5 g rau 1 kg ntawm qhov hnyav | 2,2 g rau 1 kg ntawm qhov hnyav | 1, 5/2, 5 |
| Cov tub ntxhais hluas loj hlob tuaj | Txog li 2,2g rau 1 kg ntawm qhov hnyav | Tsis pom zoo | 1/3 |
Tseem ceeb! Ua tsaug rau cov protein geobotanical, lub cev tau txais cov amino acid methionine, uas tsis yog tsim los ntawm cov nqaij mos.
Cov txiaj ntsig ntawm zaub protein
Cog peptides nkag rau hauv lub cev los ntawm cov nplej, zaub ntsuab thiab txiv hmab txiv ntoo. Txhawm rau tswj hwm kev ua haujlwm ntawm qib tsim nyog, koj yuav tsum xaiv cov khoom noj sib xyaw ua ke uas txwv qhov feem ntawm qhov hnyav, tsis tas yuav ua rau lub plab zom zaub mov ntau ntxiv.
Zaub protein:
- Yooj yim zom. Muaj qhov ua haujlwm tsis muaj cov roj (cholesterol) hauv nws, cov lipids me me. Qhov no txo qis qhov tshwm sim ntawm kev ua xua thiab kev txhim kho ntawm cov kab mob hauv qab no - cov leeg leeg leeg, thrombophlebitis, atherosclerosis, mob hlab ntsha tawg.
- Nws muaj cov fiber ntau thiab cov zaub mov muaj fiber ntau, yog li nws muaj txiaj ntsig zoo rau kev mob ntawm lub plab zom mov. Mob qog noj ntshav tau tshwm sim 5 zaug tsawg zaus hauv cov neeg uas ua raws cov zaub mov tsis noj nqaij ntau dua li cov neeg noj nqaij.
- Txhawb kev poob phaus, tiv thaiv kev tsim cov txheej rog.
Ua tsaug rau kev tau txais cov protein los ntawm cov nroj tsuag, txhua lub luag haujlwm hauv lub cev tau txhawb nqa tag nrho. Kev ua haujlwm ntawm cov kab ke ua haujlwm tau rov zoo li qub, cov txheej txheem txheej txheem hauv metabolic tau muab, cov cell tshiab tau tsim tas li, thiab qhov sib npaug ntawm cov hnyuv microflora tau khaws cia. Lub cev tiv thaiv kab mob tseem nyob ruaj khov thiab muaj feem yuav tsim muaj ntshav qab zib tsawg. Muaj ib qho ntxiv uas yuav tsum tau mloog zoo. Kev noj zaub mov tsis noj zaub yog qhov muaj txiaj ntsig thiab tsis tso cov khoom siv hauv ntiaj teb. Tau txais cov qoob loo zoo yog yooj yim dua li rov kho tsiaj txhu. Tsis tas li ntawd, cov methane uas tsim tawm hauv cov liaj teb ua rau huab cua tsis zoo.
Ib qho ntxiv, nws tsim nyog xav txog kev coj ua ncaj ncees. Coob leej neeg hloov mus rau kev noj zaub mov tsis raug cai - lawv tsis xav zoo li "tua neeg."
Contraindications thiab raug mob ntawm zaub protein
Cov khoom noj geobotanical nyuaj rau noj ntau dua li tsiaj, thiab kev txwv tsis pub muaj cov protein no tuaj yeem cuam tshuam tsis zoo rau lub cev. Cov kab mob plab hnyuv tau nthuav tawm ntau dhau, ua rau ntuav ntau ntxiv. Ib qho ntxiv, koj yuav tau siv sijhawm ntau ntxiv ntawm kev hloov lub cev.
Tus nqi ntawm cov zaub protein yog siab, tab sis nws tsis pom zoo kom hloov mus rau nws kiag li. Xws li kev noj zaub mov tsis zoo cuam tshuam rau lub cev. Yog tias qib ntawm hemoglobin hauv cov ntshav qis, cov hlau tsis muaj ntshav tsis txaus, urolithiasis thiab mob caj dab tuaj yeem tsim, thiab lub xeev kev noj qab haus huv tuaj yeem zuj zus.
Feem ntau cov zaub mov muaj protein ntau kuj muaj cov phytohormones siab. Qhov no tuaj yeem muaj qhov cuam tshuam tsis zoo rau poj niam lub cev - vim yog kev cuam tshuam ntawm cov tshuaj hormones, kev coj khaub ncaws tsis xwm yeem.
Muaj txoj kev xav tias txiv neej uas noj cov zaub mov zoo no los ua kom lub cev lub cev tau txais cov as -ham kom tau txais "poj niam zoo." Lawv cov qog hauv lub mis tuaj yeem nthuav dav, cov rog rog yuav pib tso raws li tus poj niam hom - ntawm tus ncej puab. Txhawm rau kom tau txais tag nrho cov amino acids koj xav tau tag nrho, koj yuav tsum kawm paub yuav ua li cas ua ke cov khoom xyaw tshuaj ntsuab kom raug.
Kuj tseem muaj kev phom sij ncaj qha rau cov vegans nruj. Cov khoom lag luam geobotanical tsis muaj cov vitamin B12, cobalt-muaj biologically active complex muaj methylcobalamin, cobamamide, cyanocobalamin thiab hydroxocobalamin. Yog li ntawd, kev noj zaub mov yuav tsum suav nrog yam tsawg ib ntus ntawm cov tsiaj. Koj tsis tas yuav tua tsiaj kom tau qe, mis nyuj tag nrho thiab cov khoom qab zib fermented. Qhov no txhais tau tias kev coj ncaj ncees yuav tsis cuam tshuam.
Lwm qhov tsis zoo ntawm cov protein cog: pluas tshais lossis su noj, uas suav nrog tag nrho cov as -ham uas lub cev xav tau thaum nruab hnub, tuaj yeem raug nqi ntau dua li hnyuv ntxwm qhaub cij.
Cov Zaub Mov Zaub Mov Protein Zaub
Los ntawm kev sib txuas ntau hom khoom geobotanical, nws muaj peev xwm tsis tsuas yog rov kho cov peev txheej siv zog, tab sis kuj tseem kho qee yam teeb meem kev noj qab haus huv. Protein hauv cov khoom cog cog normalizes cov txheej txheem metabolic. Qhov no tau pab los ntawm cov khoom siv ntxiv.
Soy
Cov lus nug ntawm cov zaub mov cog twg yog qhov muaj txiaj ntsig zoo ntawm cov protein tuaj yeem teb tau zoo - kua. Qhov no yog tsob ntoo los ntawm tsev neeg legume. Tus nqi ntawm cov protein hauv cov taum pauv ib 100 g - txog 12 g.
Txawm hais tias muaj cov ntsiab lus muaj protein ntau, nws yuav tsum nco ntsoov tias nws cov txiaj ntsig lom hauv ntiaj teb qis dua li tus tsiaj, vim tias muaj me me ntawm methionine. Thiab tsis muaj cov tshuaj sulfur-uas muaj cov amino acid, glutathione (cov tshuaj tiv thaiv kab mob uas tiv thaiv cov cell los ntawm kev puas tsuaj) tsis tsim tawm. Ntawd yog, nws nyuaj rau muab qib xav tau ntawm cov tshuaj tiv thaiv kab mob antioxidant.
Tab sis hauv cov taum pauv muaj cov hlau ntau heev, calcium thiab phytoestrogen isoflavone, uas hauv cov qauv zoo ib yam li cov tshuaj tsim los ntawm poj niam lub cev - estrogen. Yog li ntawd, thaum lub sijhawm hloov pauv mus rau lub cev ntaj ntsug, cov naj npawb ntawm cov qoob loo ntawm hom no hauv kev noj zaub mov raug pom zoo kom nce ntxiv. Cov khoom lag luam nrov uas muaj cov ntsiab lus muaj protein ntau yog ua los ntawm cov taum pauv - tofu, edemam, tempeh. Lawv noj ntawm lawv tus kheej thiab ntxiv rau zaub nyoos. Hauv cov cheese, cov protein ntau rau 100 g nce mus txog 19 g.
Txawm li cas los xij, kev siv cov kua ntau dhau yog qhov txaus ntshai. Cov ntsiab lus siab ntawm isoflavones tuaj yeem ua rau mob qog noj ntshav ntawm cov kabmob hauv nruab nrog cev thiab cov kab mob autoimmune. Noj cov protein kom tiav tab sis cov khoom tsis haum cov kua tuaj yeem tsim teeb meem.
Lentils
Cov khoom no tseem yog cov legumes, siv rau ua cov nplej, zaub nyoos, kua zaub. Tus nqi ntawm cov protein hauv cov lentils ib 100 g yog 7.5 g. Tsis tas li ntawd, cov nplej muaj cov hlau ntau, manganese thiab folic acid.
Kev noj haus fiber ntau ua rau muaj kev tiv thaiv kab mob, txhawb nqa kev ua haujlwm tseem ceeb ntawm cov kab mob muaj txiaj ntsig hauv txoj hnyuv, thiab txo qhov muaj feem yuav tsim kev mob qog noj ntshav, kab mob plawv, thiab rog rog. Thiab kev noj cov lentils tsis tu ncua txo cov ntshav qab zib.
Chickpeas, taum thiab taum ntsuab
Lwm cov qoob loo kuj tseem yog cov cog cov protein - 3-6 g / 100 g. Hauv qhov muaj pes tsawg leeg ntawm cov khoom lag luam geobotanical, fiber, hlau, phosphorus, potassium, manganese, folic acid thiab lwm yam muaj txiaj ntsig zoo. Kev noj zaub mov nplua nuj nyob hauv cov khoom noj no txo cov qib roj cholesterol thiab qab zib, ua kom cov ntshav siab zoo, ua kom cov roj cholesterol tsawg, thiab tseem pab faib cov rog hauv lub cev. Tau kawg, yuav tsum ua kom muaj zog ntxiv.
Nws yog qhov tsim nyog los nyob sib cais ntawm cov taum ntsuab: ib feem ntawm 200 g tuaj yeem muab 25% ntawm qhov xav tau txhua hnub rau ascorbic acid, vitamin A, folic acid thiab manganese. Nws tuaj yeem muab ntxiv rau ntau yam tais diav, siv nws tus kheej thiab khaws cia rau lub caij ntuj no.
Hemp noob
Cannabis noob (sativa cannabis) yuav tsum tsis txhob meej pem nrog cov yeeb tshuaj xas (cannabis), txawm hais tias lawv nyob hauv tib pab pawg. Tus nqi ntawm cov protein hauv cov noob hemp rau 100 g - 35 g. Thaum ntxiv rau hauv kev noj haus, lawv tsis tsuas yog pab txhawb lub zog muaj peev xwm, tab sis kuj ntxiv cov zaub mov uas muaj calcium, hlau, magnesium, zinc thiab selenium. Lawv muaj cov roj ntau ntau-omega-3 thiab omega-6, uas txhim kho cov mob ntawm cov hlab ntshav phab ntsa, nce lub suab nrov, ua lub luag haujlwm rau kev ywj pheej ntawm daim tawv nqaij thiab tiv thaiv kev hloov pauv hnub nyoog. Los ntawm kev ntxiv cov noob hemp rau cov ntawv qhia zaub mov txhua hnub, koj tuaj yeem tiv thaiv kev txhim kho ntawm cov txheej txheem mob, ua kom hnyav dua ntawm cov kab mob hauv lub cev, thiab tshem tawm cov tsos mob ntawm lub cev ntas.
Amaranth thiab quinoa
Cov nroj tsuag no tsis yog cov nplej, tab sis lawv cov noob yog av ua hmoov zoo li cereals. Tus nqi ntawm cov protein nyob hauv amaranth (shiritsa) thiab quinoa (mov quinoa) ib 100 g - 19 g. Nws tau pom tias cov menyuam noj mov qhob cij nrog cov hmoov no tau txhim kho kev zom zaub mov thiab ua kom nrawm dua.
Lawv kawm paub txog kev tsis haum tshuaj rau gluten thiab lactose tsis txaus ntseeg tsis ntev los no - nyob rau xyoo 19th, tab sis cov niam txiv tau ntsib teeb meem zom zaub mov tsis zoo hauv menyuam yaus txhua lub sijhawm. Cov kab mob no tau tshwj xeeb tshaj yog (thiab tseem tshwm sim) ntawm cov neeg Nyab Laj thiab Khab nyob hauv Tebchaws Meskas. Thiab cov kws kho mob hauv pab pawg tau pom tias yog tias koj hloov mis niam nrog dej haus los ntawm cov noob quinoa ntub, qhov xwm txheej zoo tuaj. Thiab cov neeg nyob sab Europe nyiam siv cov cw thiab cov nplej quinoa ua cov khoom noj uas tsis muaj gluten.
Cov ntsiab lus ntxiv ntawm quinoa thiab amaranth yog manganese, hlau, phosphorus, magnesium, thiab muaj fiber ntau.
Spirulina
Algae xiav-ntsuab muaj ntau cov protein uas lawv tuaj yeem raug hu ua lub zog rau lub cev. Tus nqi ntawm cov protein hauv spirulina rau 100 g yog 26 g.
Tsis tas li hauv cov muaj pes tsawg leeg ntawm spirulina potassium, magnesium, riboflavin, manganese, cov roj ntsha tseem ceeb thiab phycocyanin. Nws yog qhov tivthaiv kawg uas algae tshuav nws cov xim xiav-ntsuab, tiv thaiv kabmob kheesxaws, tshuaj tiv thaiv kab mob thiab tiv thaiv kabmob. Cov txiaj ntsig kho mob ntawm spirulina: ua kom muaj kev tiv thaiv kab mob, ua kom ntshav siab, ua kom cov ntshav qab zib qis thiab tshem tawm cov roj "ntau" los ntawm lub cev.
Oats
Txoj hauv kev yooj yim kom rov zoo los ntawm kev tawm dag zog lub cev ntau dhau yam tsis muaj lub cev zom zaub mov yog qhia txog kev ua haujlwm ntawm tag nrho cov nplej oatmeal lossis dov oats rau hauv cov ntawv qhia niaj hnub.
Tus nqi ntawm cov protein hauv oats yog 5 g rau 100 g. Cov zaub mov muaj txiaj ntsig zoo rau menyuam yaus thiab poj niam cev xeeb tub: nws muaj phosphorus, zinc, magnesium thiab cov khoom tseem ceeb heev rau kev tsim thiab ruaj khov ntawm lub paj hlwb - folic acid. Oatmeal tuaj yeem ntxiv rau qhob cij thiab khoom qab zib, pancakes thiab ncuav qab zib. Cov protein zoo oat ntau dua li cov nplej, rye thiab txawm tias nplej nplej ua rau nws yooj yim zom.
Chia noob
Cov nroj tsuag, uas loj hlob nyob rau South America, tau siv los ua cov tshuaj thiab cov protein hloov pauv rau cov neeg mob Mayan thiab Aztec pov thawj. Biologists uas nco txog tsob ntoo no thaum kawg ntawm lub xyoo pua 20th hu ua chia noob "cov khoom lag luam thoob ntiaj teb."
Tus nqi ntawm cov protein hauv chia noob rau 100 g - 19 g. Txiv hmab txiv ntoo tuaj yeem ntxiv rau cov khoom ci, cocktails, khoom qab zib. Lawv muaj cov txiaj ntsig zoo thiab tseem muaj hlau, calcium, selenium, magnesium, antioxidants, fatty acids, thiab fiber.
Ceev thiab noob
Yog tias lub hom phiaj ntawm kev ntxiv cov txiv ntoo rau hauv cov ntawv qhia niaj hnub yog los hloov cov tsiaj protein, koj yuav tsum paub cov txiv hmab txiv ntoo twg muaj feem ntau ntawm lawv.
| Khoom | Cov ntsiab lus muaj protein ntau hauv 100 g |
| Txiv laum huab xeeb | 26, 3 |
| Cashew | 25, 2 |
| Pistachios | 20, 5 |
| Almond | 18, 6 |
| Hazelnut | 16, 1 |
| Walnuts | 15, 6 |
| Pine ceev | 13, 7 |
Koj yuav tsum tsis txhob kis cov txiv hmab txiv ntoo tom qab kho cua sov - cov tshuaj muaj txiaj ntsig tau raug rhuav tshem.
Zaub, txiv hmab txiv ntoo thiab txiv hmab txiv ntoo
Cov zaub mov cog no muaj cov protein qis dua cov nplej thiab txiv ntseej, tab sis qee qhov tuaj yeem sib tw nrog cov nplej los yog noob taub dag. Txawm hais tias koj yuav tsis tau noj ob peb rab diav, tab sis ua haujlwm ntawm 240 g.
Cov zaub "protein" feem ntau yog zaub paj zaub, zaub asparagus, zaub ntsuab, qos yaj ywm thiab artichokes, qos yaj ywm qab zib thiab zaub Brussels.
Txiv hmab txiv ntoo thiab txiv hmab txiv ntoo muaj qhov ua tsis tau zoo nyob rau hauv cov ntsiab lus polypeptide rau cov zaub, tab sis lawv yuav tsum tau suav nrog hauv kev noj haus txhawm rau txhawm rau txhawm rau txhawm rau khaws cov khoom noj muaj txiaj ntsig thiab muaj fiber ntau. Hauv qhov no, nws raug nquahu kom muab qhov nyiam rau blackberries, mulberries, tsawb thiab nectarines.
Mushroom
Nceb muaj tag nrho cov as -ham tsim nyog rau kev txhim kho, tsim thiab muaj nyob ntawm tib neeg lub cev. Ntau tus neeg tsis noj nqaij ntseeg tias lawv tuaj yeem hloov cov nqaij hauv kev noj zaub mov tag, tab sis qhov no tsis yog qhov tseeb. Cov protein ntau tshaj plaws hauv champignons yog 4, 2 g rau 100 g. Thiab hauv cov nqaij qaib protein yog twb 23-25 g rau 100 g.
Tseem ceeb! Cov zaub protein txawv ntawm tsiaj thiab tsis tuaj yeem hloov pauv tau, tab sis lawv yuav tsum muaj nyob hauv kev noj haus. Txwv tsis pub, koj yuav tsum hnov qab txog kev zom zaub mov zoo. Cov neeg Mongols tau muaj hom tshwj xeeb ntawm kev ua tiav, thaum cov neeg raug kaw tau noj cov nqaij xwb thiab lawv tau tuag nyob rau qhov txaus ntshai. Cov txheej txheem tsis khov hauv cov hnyuv ua rau qaug cawv ntawm lub cev, thiab tus neeg tuag. Nws yog ib qho tseem ceeb heev kom tswj tau qhov sib npaug ntawm cov nroj tsuag thiab tsiaj cov protein, ua kom raug sau cov zaub mov txhua hnub, thiab coj mus rau hauv tus account cov kev xav ntawm tus kheej.
Cov zaub mov twg muaj cov protein zaub - saib cov vis dis aus:
Yog tias muaj cov protein geobotanical txaus hauv cov zaub mov noj, nws yooj yim dua rau lub cev tiv thaiv qhov cuam tshuam tsis zoo, kev pheej hmoo kis mob thiab ua rau mob qog noj ntshav neoplasms tsawg.
