Kev noj tsiaj cov khoom lag luam tau ntev tau nkag mus rau hauv tib neeg cov zaub mov raws li qhov tseem ceeb ntawm cov protein. Los ntawm cov nqaij liab mus rau nqaij qaib thiab mis nyuj, cov khoom no tau touted raws li qhov tseem ceeb rau kev tswj kom muaj kev noj qab haus huv thiab noj qab haus huv. Txawm li cas los xij, cov kev tshawb fawb thiab kev tshawb fawb tsis ntev los no tau tawm tsam qhov kev ntseeg no, ua rau pom kev phom sij ntawm cov khoom siv tsiaj ntau dhau thiab cov txiaj ntsig ntawm cov nroj tsuag raws li cov protein. Yog li ntawd, cov lus dab neeg hais tias tib neeg xav tau tsiaj cov khoom rau cov protein tau raug tshem tawm. Hauv tsab xov xwm no, peb yuav delve rau hauv kev tshawb fawb thiab cov pov thawj tom qab cov lus dab neeg no thiab tshawb txog cov txiaj ntsig ntawm kev siv cov khoom noj cog qoob loo rau tus kheej thiab ib puag ncig kev noj qab haus huv. Nws yog lub sijhawm los tawm tsam peb cov kev ntseeg ib txwm muaj thiab xav txog qhov tseeb txog kev noj cov protein thiab nws cov kev cuam tshuam rau peb lub cev thiab lub ntiaj teb nyob ib puag ncig peb.
Kev noj zaub mov ntawm cov nroj tsuag tuaj yeem muab cov protein txaus.
Ib qho kev xav tsis zoo yog tias cov khoom noj uas cog qoob loo tsis muaj protein ntau, thiab cov khoom tsiaj uas tsim nyog yuav tsum tau ua kom tau raws li peb cov kev xav tau ntawm cov protein. Txawm li cas los xij, qhov no yog lus dab neeg uas tuaj yeem raug tshem tawm. Kev noj zaub mov ntawm cov nroj tsuag tuaj yeem muab cov protein txaus, tsuav yog muaj ntau yam ntawm cov nroj tsuag raws li cov protein nyob hauv cov khoom noj. Legumes xws li lentils, chickpeas, thiab taum, nrog rau taum paj, tempeh, thiab seitan, yog txhua qhov zoo tshaj plaws ntawm cov protein. Tsis tas li ntawd, cov nplej zoo li quinoa thiab amaranth, nrog rau cov txiv ntoo thiab cov noob, suav nrog almonds, chia noob, thiab cov noob hemp, kuj tseem ua rau muaj cov ntsiab lus protein ntawm cov zaub mov noj. Los ntawm kev sib txuas cov khoom sib txawv ntawm cov nroj tsuag muaj protein ntau nyob rau ib hnub, cov tib neeg tuaj yeem ua tau raws li lawv cov kev xav tau ntawm cov protein ntau thaum muaj kev noj qab haus huv ntau ntawm kev ua neej nyob hauv cov nroj tsuag.
Zaub thiab nplej muaj protein ntau.
Nrog rau ntau yam zaub thiab nplej hauv cov khoom noj uas muaj cov nroj tsuag tuaj yeem pab txhawb kom tau raws li peb cov kev xav tau ntawm cov protein. Txawm hais tias zaub feem ntau qhuas rau lawv cov vitamins thiab minerals, lawv kuj tseem ceeb heev uas muaj cov protein ntau. Piv txwv li, ib khob ntawm spinach siav muaj txog 5 grams ntawm cov protein, thaum lub khob ntawm broccoli muab ib ncig ntawm 3 grams. Ib yam li ntawd, cov nplej zoo li quinoa thiab amaranth tsis yog tsuas yog muaj ntau yam thiab qab, tab sis lawv kuj muab cov protein ntau ntau. Tsuas yog ib khob ntawm quinoa siav tuaj yeem xa kwv yees li 8 grams ntawm cov protein. Los ntawm kev sib xyaw zaub thiab nplej rau hauv peb cov zaub mov, peb tuaj yeem yooj yim xyuas kom peb tau txais cov khoom noj muaj protein ntau, debunking cov dab neeg hais tias tsiaj cov khoom tsim nyog rau kev ua kom tau raws li peb cov kev xav tau ntawm cov protein.
Txiv ntseej thiab noob yog lub zog muaj zog protein.
Cov txiv ntseej thiab cov noob feem ntau raug saib xyuas thaum nws los txog rau kev xav txog cov khoom muaj protein, tab sis lawv yog cov muaj zog muaj protein ntau. Cov zaub mov me me tab sis muaj zog no muaj cov protein ntau, ua rau lawv muaj txiaj ntsig zoo ntxiv rau kev noj zaub mov zoo. Piv txwv li, ib tug puv tes ntawm almonds muaj txog 6 grams protein, thaum ib ooj ntawm chia noob muab kwv yees li 4 grams. Tsis tas li ntawd, cov noob taub dag thiab cov noob hemp muaj kwv yees li 9 grams thiab 10 grams protein ib ooj, feem. Kev sib xyaw cov txiv ntoo thiab cov noob rau hauv cov pluas noj thiab khoom noj txom ncauj tsis tsuas yog ntxiv cov khoom qab zib thiab tsw, tab sis kuj ua kom peb tau txais cov protein txaus tsis muaj kev cia siab rau tsiaj cov khoom. Los ntawm kev paub txog cov ntsiab lus protein ntawm cov txiv ntoo thiab cov noob, peb tuaj yeem tshem tawm cov lus dab neeg ntxiv tias tib neeg xav tau cov khoom siv tsiaj kom tau raws li lawv cov kev xav tau ntawm cov protein.
Taum thiab legumes yog cov protein ntim.
Taum thiab legumes feem ntau underestimated raws li ib qho tseem ceeb ntawm cov protein. Cov khoom noj uas muaj ntau yam nroj tsuag no tsis tsuas yog nplua nuj nyob hauv fiber ntau thiab cov as-ham tseem ceeb, tab sis lawv kuj muab cov protein ntau. Piv txwv li, ib khob ntawm cov taum dub siav muaj kwv yees li 15 grams ntawm cov protein, thaum tib tus nqi ntawm chickpeas muaj txog 14.5 grams. Lentils, raum taum, thiab pinto taum kuj yog qhov zoo tshaj plaws ntawm cov protein, nrog ib ncig ntawm 18 grams, 13 grams, thiab 12 grams protein ib khob, feem. Kev sib xyaw taum thiab legumes rau hauv peb cov zaub mov tso cai rau peb yooj yim ua tau raws li peb cov kev xav tau ntawm cov protein tsis muaj kev vam khom rau cov khoom tsiaj. Los ntawm debunking cov dab neeg hais tias tib neeg xav tau tsiaj cov khoom rau cov protein, peb tuaj yeem txais cov protein ntau thiab muaj txiaj ntsig muaj nyob hauv taum thiab legumes.
Soy khoom yog qhov zoo tshaj plaws ntawm cov protein.
Soy cov khoom tau ntev tau lees paub tias yog qhov tshwj xeeb ntawm cov protein hauv cov zaub mov noj. Nrog rau qhov zoo nkauj amino acid profile, cov kua mis muaj tag nrho cov amino acids tseem ceeb uas peb lub cev xav tau rau kev ua haujlwm zoo. Qhov tseeb, soy protein yog suav hais tias yog cov protein ua tiav, piv rau qhov zoo rau tsiaj cov proteins. Ntxiv nrog rau kev nplua nuj nyob hauv cov protein, cov kua txiv hmab txiv ntoo kuj tseem muaj lwm cov khoom noj tseem ceeb xws li hlau, calcium, thiab vitamin B12. Txawm hais tias nws yog tofu, tempeh, edamame, los yog kua mis nyuj, sib xyaw cov kua txiv hmab txiv ntoo no rau hauv peb cov zaub mov tuaj yeem muab peb cov protein ntau yam tsis muaj kev cia siab rau tsiaj cov khoom. Yog li ntawd, los ntawm kev muab cov kua txiv hmab txiv ntoo los ua ib qho tseem ceeb ntawm cov protein, peb tuaj yeem ntxiv debunk cov lus dab neeg hais tias tib neeg xav tau cov khoom tsiaj kom tau raws li lawv cov kev xav tau ntawm cov protein.
Cov kev xav tau ntawm cov protein tuaj yeem ua tau raws li ntau yam.
Ntau yam yog qhov tseem ceeb thaum nws los ua kom tau raws li peb cov kev xav tau ntawm cov protein. Contrary to the misconception that humans need animal products for protein, muaj ntau yam khoom noj uas muaj peev xwm ua tau raws li peb cov protein ntau. Legumes, xws li lentils, chickpeas, thiab taum, yog qhov zoo tshaj plaws ntawm cov protein uas tsis yog cov khoom noj khoom haus nkaus xwb tab sis kuj muaj fiber ntau. Tsis tas li ntawd, tag nrho cov nplej zoo li quinoa, nplej xim av, thiab oats muab cov protein tseem ceeb thaum muab cov carbohydrates tseem ceeb rau lub zog. Cov txiv ntoo thiab cov noob, xws li almonds, chia noob, thiab cov noob hemp, tsis tsuas yog xa cov protein, tab sis kuj muab cov rog noj qab haus huv thiab lwm yam khoom noj tseem ceeb. Los ntawm kev sib koom ua ke ntawm ntau yam ntawm cov nroj tsuag muaj protein ntau rau hauv peb cov zaub mov, peb tuaj yeem ua tau raws li peb cov kev xav tau ntawm cov protein thiab vam meej ntawm kev noj qab haus huv zoo, ruaj khov, thiab tsis muaj tsiaj txhu.
Protein bioavailability tsis txwv.
Nws yog ib qho tseem ceeb kom tshem tawm cov lus dab neeg hais tias cov protein bioavailability raug txwv thaum ua raws li kev noj zaub mov noj. Thaum cov khoom siv tsiaj feem ntau touted raws li qhov zoo tshaj ntawm cov protein vim lawv cov bioavailability siab, cov khoom noj muaj protein ntau tuaj yeem muab ntau yam tseem ceeb amino acids tsim nyog rau kev noj qab haus huv. Qhov tseem ceeb nyob rau hauv kev noj ntau yam ntawm cov nroj tsuag raws li cov protein ntau los ua kom tiav cov amino acid profile . Los ntawm kev sib xyaw cov khoom noj sib txawv xws li nplej, legumes, txiv ntseej, thiab noob, cov tib neeg tuaj yeem yooj yim tau txais tag nrho cov amino acids tseem ceeb uas lawv lub cev xav tau. Tsis tas li ntawd, kev nce qib hauv kev ua zaub mov thiab muaj cov khoom siv cog qoob loo muaj zog tau txhim kho cov protein bioavailability, ua rau nws yooj yim dua kom tau raws li cov kev xav tau ntawm cov zaub mov ntawm cov nroj tsuag. Yog li ntawd, nws yog qhov tseeb tias cov protein bioavailability tsis txwv thaum noj cov zaub mov zoo thiab muaj ntau hom nroj tsuag.
Cov khoom tsiaj tsis yog qhov tseem ceeb.
Cov khoom noj tsiaj tsis yog qhov tseem ceeb rau kev ua kom tau raws li peb cov kev xav tau ntawm cov protein. Tsis zoo li cov kev ntseeg nrov, cov nroj tsuag muaj protein ntau tuaj yeem muab tag nrho cov amino acids tsim nyog rau kev noj qab haus huv. Cov khoom noj cog qoob loo xws li legumes, taum paj, tempeh, thiab quinoa yog cov nplua nuj ntawm cov protein thiab tuaj yeem ua tau raws li peb cov kev cai noj haus. Qhov tseeb, cov kev tshawb fawb tau pom tias cov khoom noj cog qoob loo tuaj yeem ua tau raws li lossis ntau tshaj qhov pom zoo kom noj cov protein ntau rau cov neeg laus. Tsis tas li ntawd, cov nroj tsuag muaj protein ntau feem ntau qis hauv cov roj saturated thiab roj cholesterol, muab ntau yam txiaj ntsig kev noj qab haus huv xws li txo qis kev pheej hmoo ntawm kab mob plawv thiab txhawb kev tswj kev hnyav. Yog li ntawd, nws yog pov thawj tias cov khoom tsiaj tsis tsim nyog kom tau txais cov protein kom txaus thiab cov khoom noj uas tau npaj zoo tuaj yeem muab tag nrho cov khoom noj uas peb lub cev xav tau.
Cov nroj tsuag tuaj yeem muab tag nrho cov amino acids tseem ceeb.
Ntau tus neeg ntseeg hais tias cov khoom tsiaj yog tib qhov chaw txhim khu kev qha ntawm cov amino acids tseem ceeb. Txawm li cas los xij, qhov no yog ib qho kev xav tsis zoo uas tuaj yeem ua tsis tau los ntawm kev nkag siab txog cov khoom noj muaj pes tsawg leeg ntawm cov khoom noj uas muaj cov nroj tsuag. Nws yog ib qho tseem ceeb kom nco ntsoov tias cov nroj tsuag tuaj yeem muab tag nrho cov amino acids tseem ceeb uas tsim nyog rau peb lub cev ua haujlwm. Los ntawm kev siv ntau yam ntawm cov nroj tsuag raws li cov proteins xws li legumes, soy khoom, txiv ntseej, thiab noob, peb tuaj yeem yooj yim tau txhua yam tseem ceeb amino acids peb lub cev xav tau. Tsis tas li ntawd, nws tau raug pov thawj tias kev noj zaub mov zoo ntawm cov nroj tsuag tuaj yeem muab cov protein ntau txaus kom tau raws li qhov xav tau thiab ntau tshaj qhov pom zoo rau cov neeg laus. Yog li ntawd, nws yog pov thawj tias cov khoom siv cog qoob loo muaj ntau tshaj qhov muaj peev xwm ua kom tiav peb cov khoom noj khoom haus tsis tas yuav tsum tau cia siab rau cov khoom siv tsiaj.
Hloov cov nqaij yuav pab tau kev noj qab haus huv.
Hloov cov nqaij nrog lwm cov nroj tsuag tuaj yeem muaj txiaj ntsig zoo rau kev noj qab haus huv. Kev noj zaub mov ntawm cov nroj tsuag tau cuam tshuam nrog kev txo qis ntawm cov kab mob ntev xws li kab mob plawv, ntshav qab zib hom 2, thiab qee hom qog noj ntshav. Cov nroj tsuag-raws li cov proteins feem ntau qis dua cov roj cholesterol, cov roj cholesterol, thiab calories piv rau cov khoom tsiaj, ua rau lawv muaj kev noj qab haus huv. Tsis tas li ntawd, cov nroj tsuag muaj cov proteins uas muaj fiber ntau, vitamins, minerals, thiab antioxidants, uas yog qhov tseem ceeb rau kev noj qab haus huv zoo. Los ntawm kev sib koom ua ke ntau yam ntawm cov nroj tsuag muaj protein ntau rau hauv peb cov zaub mov, peb tuaj yeem txhim kho peb txoj kev noj qab haus huv tag nrho thiab txo kev pheej hmoo ntawm kev tsim ntau yam mob.
Hauv kev xaus, kev ntseeg tias tib neeg xav tau tsiaj cov khoom noj rau cov protein yog ib qho lus dab neeg uas tau ua rau ntau xyoo lawm. Txawm li cas los xij, nrog kev nce ntawm cov nroj tsuag cov protein ntau thiab nce kev tshawb fawb, nws tau pom tseeb tias kev npaj cov zaub mov zoo tuaj yeem muab tag nrho cov amino acids tseem ceeb thiab cov as-ham uas xav tau rau kev noj qab haus huv thiab cov leeg nqaij. Nws yog lub sijhawm los tawm tsam thiab tawm tsam qhov kev ntseeg tsis tu ncua thiab tuav txoj hauv kev zoo dua qub thiab coj ncaj ncees ntawm kev tau txais cov protein. Los ntawm kev txiav txim siab ntau thiab paub xaiv, tsis yog peb tsuas yog pab peb tus kheej noj qab haus huv xwb, tab sis kuj yog kev noj qab haus huv ntawm cov tsiaj thiab lub ntiaj teb. Cia peb txav mus rau yav tom ntej uas cov nroj tsuag muaj protein ntau yog cov qauv, tsis yog qhov zam.
FAQ
Dab tsi yog qee qhov kev xav tsis zoo txog tus nqi ntawm cov protein uas tib neeg xav tau thiab lub luag haujlwm ntawm cov khoom tsiaj ua kom tau raws li cov kev cai no?
Ib qho kev xav tsis zoo yog tias tib neeg xav tau cov protein ntau thiab cov khoom tsiaj yog tib qhov kev ntseeg tau. Qhov tseeb tiag, feem ntau cov tib neeg tau yooj yim ua tau raws li lawv cov kev xav tau ntawm cov protein los ntawm kev noj zaub mov kom zoo uas suav nrog ntau yam khoom noj uas cog qoob loo. Txawm hais tias cov khoom tsiaj muaj cov protein ntau, lawv kuj tseem muaj cov roj saturated thiab roj cholesterol, uas tuaj yeem ua rau muaj kev pheej hmoo ntawm ntau yam teeb meem kev noj qab haus huv. Cov nroj tsuag muaj protein ntau xws li legumes, nplej, txiv ntoo, thiab noob tuaj yeem muab tag nrho cov amino acids tseem ceeb uas xav tau rau kev noj zaub mov kom zoo. Nws yog ib qho tseem ceeb kom nkag siab tias muaj ntau txoj hauv kev ruaj khov thiab noj qab haus huv kom ua tau raws li qhov xav tau ntawm cov protein uas tsis muaj kev vam khom rau cov khoom tsiaj nkaus xwb.
Yuav ua li cas noj cov zaub mov raws li cog yuav muab tag nrho cov protein tsim nyog rau tib neeg kev noj qab haus huv thiab kev noj qab haus huv?
Kev noj zaub mov ntawm cov nroj tsuag tuaj yeem muab tag nrho cov protein tsim nyog rau tib neeg kev noj qab haus huv thiab kev noj qab haus huv los ntawm kev suav nrog ntau yam khoom noj muaj protein ntau xws li legumes (taum, lentils), taum paj, tempeh, seitan, quinoa, txiv ntseej, thiab noob. Cov nroj tsuag raws li cov proteins no muaj cov amino acids tseem ceeb uas lub cev xav tau kom ua haujlwm zoo. Los ntawm kev sib txuas cov nroj tsuag sib txawv raws li cov protein nyob hauv ib hnub, cov tib neeg tuaj yeem ua kom lawv tau txais ntau yam amino acids. Tsis tas li ntawd, cov khoom noj khoom haus uas muaj ntau hom txiv hmab txiv ntoo, zaub, txiv hmab txiv ntoo, thiab cov roj cog tuaj yeem muab tag nrho cov khoom tsim nyog rau kev noj qab haus huv, suav nrog cov protein.
Yuav ua li cas yog ib co piv txwv ntawm cov nroj tsuag-raws li protein qhov chaw uas nplua nuj nyob rau hauv tseem ceeb amino acids?
Qee qhov piv txwv ntawm cov nroj tsuag muaj protein ntau uas muaj cov amino acids tseem ceeb xws li quinoa, taum pauv, noob hemp, chia noob, spirulina, thiab tempeh. Cov nroj tsuag-raws li cov proteins no muab cov amino acid profile ua tiav, ua rau lawv cov kev xaiv zoo tshaj plaws rau tsiaj cov proteins. Kev sib xyaw cov khoom noj no rau hauv kev noj zaub mov zoo tuaj yeem pab ua kom tau raws li cov kev xav tau ntawm cov protein thiab txhawb kev noj qab haus huv thiab kev noj qab haus huv tag nrho.
Puas muaj tej yam kev pheej hmoo rau kev noj qab haus huv cuam tshuam nrog kev noj cov tsiaj protein ntau ntau, thiab yuav ua li cas noj cov zaub mov ntawm cov nroj tsuag txo cov kev pheej hmoo?
Yog lawm, kev noj cov tsiaj protein ntau ntau tuaj yeem ua rau muaj kev phom sij rau kev noj qab haus huv. Kev noj cov tsiaj protein ntau tau txuas rau kev pheej hmoo ntawm kab mob plawv, raum puas, thiab qee yam mob qog noj ntshav. Ntawm qhov tod tes, kev noj zaub mov zoo li cog tuaj yeem txo cov kev pheej hmoo no. Kev noj zaub mov ntawm cov nroj tsuag feem ntau qis dua hauv cov roj saturated thiab roj cholesterol, uas tuaj yeem txo qhov kev pheej hmoo ntawm kab mob plawv. Lawv kuj muaj fiber ntau, antioxidants, thiab phytochemicals, uas tau cuam tshuam nrog kev pheej hmoo ntawm cov kab mob ntev. Tsis tas li ntawd, kev noj zaub mov ntawm cov nroj tsuag txhawb kev sib txawv thiab sib npaug ntawm cov as-ham, txo qhov kev pheej hmoo ntawm cov zaub mov tsis txaus uas tuaj yeem tshwm sim nrog ntau cov tsiaj protein noj.
Koj puas tuaj yeem muab pov thawj kev tshawb fawb lossis kev tshawb fawb uas txhawb nqa qhov kev thov tias tib neeg tuaj yeem tau txais cov protein txaus los ntawm cov chaw cog qoob loo ib leeg?
Yog lawm, muaj pov thawj kev tshawb fawb thiab ntau cov kev tshawb fawb los txhawb qhov kev thov tias tib neeg tuaj yeem tau txais cov protein txaus los ntawm cov chaw cog qoob loo ib leeg. Kev tshawb fawb tau pom tias cov nroj tsuag muaj protein ntau xws li legumes, taum paj, tempeh, quinoa, thiab qee yam zaub tuaj yeem muab tag nrho cov amino acids tseem ceeb uas tsim nyog rau tib neeg kev noj haus. Lub koom haum American Dietetic Association thiab Academy of Nutrition and Dietetics kuj tau hais tias kev npaj noj zaub mov zoo thiab vegan tuaj yeem ua tau raws li txhua yam kev xav tau, suav nrog cov protein. Tsis tas li ntawd, cov kev tshawb fawb sib piv cov protein zoo thiab cov txiaj ntsig kev noj qab haus huv ntawm cov khoom noj cog qoob loo tau pom zoo tsis tu ncua thiab muaj txiaj ntsig zoo rau tag nrho kev noj qab haus huv thiab kev tiv thaiv kab mob.
