Koj puas tau xav txog qhov twg koj cov protein los ntawm? Rau ntau tus neeg, cov lus teb yog yooj yim: nqaij. Nws tsis pub leejtwg paub tias kev lag luam nqaij ua lub luag haujlwm tseem ceeb hauv kev lag luam protein ntxiv hauv ntiaj teb. Tab sis cov nqaij puas yog qhov zoo tshaj plaws lossis tsuas yog qhov chaw ntawm cov protein? Wb delve rau hauv lub ncauj lus thiab debunk cov protein sib cav uas revolves nyob ib ncig ntawm nqaij.
Protein xav tau ntawm tib neeg lub cev
Protein yog cov khoom noj tseem ceeb uas ua lub luag haujlwm tseem ceeb hauv peb txoj kev noj qab haus huv tag nrho. Nws yog lub luag haujlwm rau kev loj hlob, kho, thiab tu cov ntaub so ntswg thiab cov leeg, nrog rau kev tsim cov enzymes, cov tshuaj hormones, thiab cov tshuaj tiv thaiv. Txawm li cas los xij, lub tswv yim tias nqaij yog qhov tseem ceeb ntawm cov protein yog ib qho kev xav tsis zoo. Nyob rau hauv qhov tseeb, muaj ntau ntau cov nroj tsuag-raws li cov protein xaiv uas tuaj yeem ua tau raws li peb cov kev xav tau kev noj haus.
Raws li cov kws tshaj lij, qhov pom zoo kom noj cov protein txhua hnub sib txawv raws hnub nyoog, poj niam txiv neej, thiab qib kev ua si. Cov lus qhia dav dav qhia tias cov neeg laus yuav tsum haus ib ncig ntawm 0.8 grams protein ib kilogram ntawm lub cev qhov hnyav. Txawm li cas los xij, cov neeg ncaws pob thiab cov tib neeg uas muaj kev noj haus tshwj xeeb yuav xav tau ntau dua. Yog li, txawm tias koj txoj kev ua neej zoo li cas, nws yog ib qho tseem ceeb kom ntseeg tau tias koj ua tau raws li koj cov kev xav tau ntawm cov protein.
Qhov chaw ntawm tsob nroj-raws li Protein
Contrary to popular kev ntseeg, cov nroj tsuag-raws li protein cov chaw muaj ntau thiab ntau haiv neeg. Los ntawm legumes xws li lentils, chickpeas, thiab taum mus rau tag nrho cov nplej zoo li quinoa thiab mov xim av, muaj ntau txoj kev xaiv los ntawm. Tsis tas li ntawd, cov txiv ntoo thiab cov noob zoo li almonds, chia noob, thiab cov noob hemp, nrog rau cov khoom soy xws li tofu thiab tempeh, yog txhua qhov zoo tshaj plaws ntawm cov protein.
Plant-based proteins muaj ntau yam zoo. Lawv zoo li muaj fiber ntau, cov vitamins, thiab minerals, ua rau lawv muaj cov khoom noj muaj txiaj ntsig ntau dua li ntau cov nqaij xaiv. Tsis tas li ntawd, lawv feem ntau muaj cov rog tsawg thiab cov roj cholesterol, uas pab tswj lub plawv noj qab haus huv. Yog li, tsis txhob underestimate lub zog protein ntawm cov nroj tsuag!
Cov ntsiab lus Protein nyob rau hauv nqaij vs. Plant-Based Alternatives
Cia peb teev cov ntaub ntawv ncaj nraim: Nqaij tsis yog tib qho protein ntau muaj. Qhov tseeb, cov nroj tsuag-raws li kev hloov pauv tuaj yeem sib tw thiab txawm tias tshaj cov ntsiab lus protein nyob hauv cov nqaij. Siv legumes, piv txwv li. Lentils, piv txwv li, muaj kwv yees li 18 grams ntawm cov protein ib khob, thaum noj nqaij qaib mis muaj txog 43 grams. Txawm hais tias cov nqaij zoo li muaj cov ntsiab lus muaj protein ntau, nws yog qhov tseeb tias cov chaw cog qoob loo tseem tuaj yeem ua tau raws li peb cov kev xav tau ntawm cov protein.
