Cov protein yog ib qho tseem ceeb tshaj plaws ntawm cov as -ham thiab ua haujlwm ntau yam hauv lub cev, suav nrog ua raws li cov enzymes thiab cov tshuaj hormones (suav nrog insulin). Kev Noj Qab Haus Huv Kev Nyab Xeeb Zoo (RDA) rau cov protein yog qhov nruab nrab cov protein xav tau rau cov neeg noj qab haus huv uas tuaj yeem siv los ua pov thawj kwv yees li 97% ntawm cov pej xeem. Tus nqi ntawm cov protein uas koj xav tau yuav nyob ntawm koj tus kheej cov kev xav tau caloric, suav nrog koj lub hnub nyoog, poj niam txiv neej, kev noj qab haus huv tag nrho, qib kev ua ub no, thiab seb koj puas xav tau nce lossis poob phaus. Kev suav tus lej kom raug ntawm cov protein yog qhov tseem ceeb heev vim tias ntau dhau ntawm cov khoom no tuaj yeem ua teeb meem. Cov protein ntau tuaj yeem ua rau lub siab thiab ua rau lub raum, hloov pauv mus rau hauv lub cev rog, ua rau lub cev qhuav dej, thiab tseem ua rau muaj kev pheej hmoo ntawm ntshav qab zib, mob raum, thiab mob qog noj ntshav prostate.
Kauj ruam
Ntu 1 ntawm 2: Txiav Txim Siab Protein Intake
Kauj Ruam 1. Mus ntsib kws noj zaub mov noj zaub mov/kws noj zaub mov
Raws li txhua tus neeg sib txawv thiab cuam tshuam los ntawm ntau yam xwm txheej, txiav txim siab ntiav cov kev pabcuam ntawm tus kws saib xyuas khoom noj khoom haus muaj ntawv tso cai thiab kws noj zaub mov zoo uas muaj peev xwm txiav txim siab koj li kev noj zaub mov tshwj xeeb.
Nug rau tus kws qhia zaub mov xa mus los ntawm kws kho mob kom tau txais kev sau npe noj zaub mov nrog Persagi (Indonesian Nutritionist Association)
Kauj Ruam 2. Xam cov zaub mov kom txaus (RDA) rau cov protein
Ntsuas thaum sawv ntxov tom qab tso zis. Ua nws rau tsib hnub, thiab suav qhov nruab nrab. Muab qhov nruab nrab lub cev hnyav hauv kg los ntawm 0.8.
- Koj kuj tseem tuaj yeem siv lub laij lej online los txiav txim siab koj li RDA:
- Piv txwv li, ib tus neeg hnyav 70 kg yuav tsum noj 56 grams protein txhua hnub (70 x 0.8 = 56).
Kauj Ruam 3. Txiav txim siab RDA los ntawm feem pua
Lwm txoj hauv kev los nrhiav koj cov protein kom txaus yog saib feem pua. Nyob ntawm koj lub hnub nyoog, poj niam txiv neej, kev noj qab haus huv, qib kev ua ub no, thiab seb koj puas xav tau nce lossis poob phaus, koj lub hom phiaj protein yuav tsum nyob ib puag ncig 10-25% ntawm koj cov calories tag nrho.
Txawm hais tias tus lej no zoo li ntau thaum suav cov feem pua, cov kws noj zaub mov ceeb toom tias RDA yog qhov tsawg kawg uas koj lub cev xav tau los ua haujlwm. Cov neeg Asmeskas feem ntau tau txais 16% ntawm lawv cov calories los ntawm cov protein, txawm hais tias yuav tsum muaj ntau dua
Kauj Ruam 4. Kho RDA
Qee tus neeg xav tau cov protein ntau dua li lwm tus. Feem ntau, menyuam yaus thiab tub ntxhais hluas xav tau cov protein ntau (20-25% ntawm calories) ntau dua li cov neeg laus. Txiv neej xav tau cov protein ntau dua poj niam. Cov poj niam cev xeeb tub lossis lactating xav tau cov protein ntau dua li cov poj niam tsis cev xeeb tub (kwv yees li 75-100 grams hauv ib hnub). Cov neeg laus xav tau cov protein ntau los tiv thaiv sarcopenia (txiav cov pob txha pob txha loj hlob), kwv yees li 1.2 grams protein ib kg.
Yog tias koj raug mob los ntawm lub raum lossis kab mob siab, koj yuav tsum txo koj cov protein kom txaus raws li koj tus kws kho mob hais
Kauj Ruam 5. Xav txog kev ua haujlwm ntawm cov protein
Cov protein tuaj yeem ua haujlwm zoo li cov tshuaj hormones uas ua cov tshuaj xa xov uas qhia cov cell yuav ua dab tsi thiab thaum twg. Cov protein tseem muaj cov enzymes, uas yog cov tshuaj uas tuaj yeem ua cov tshuaj lom ntau zaus. Ib qho ntxiv, cov protein tuaj yeem ua cov tshuaj tiv thaiv kab mob uas cuam tshuam rau cov khoom txawv teb chaws thiab ua rau kis mob. Cov tshuaj tiv thaiv kab mob yog ib qho ntawm lub cev cov kab tseem ceeb ntawm kev tiv thaiv.
Protein tseem tsim cov qauv thiab txhawb nqa txhua lub cell hauv lub cev. Kev hloov pauv ntawm cov protein tso cai rau cov tshuaj nkag mus thiab tawm ntawm lub cell
Kauj Ruam 6. Nkag siab tias cov protein tsim los li cas
Thaum peb noj cov protein kom tiav, ib pawg ntawm cov amino acids tau tawg rau hauv cov tib neeg, uas tom qab ntawd tau txiav txim siab rau yam twg ntawm cov amino acid uas lub cev xav tau thaum lub sijhawm. Amino acids tau txuas thiab sib dhos ntau txoj hauv kev. Muaj ob hom amino acids hauv cov protein uas poob rau hauv peb pawg loj:
- Cov amino acids tseem ceeb: Koj yuav tsum tau txais lawv los ntawm zaub mov vim cov tshuaj no tsis tuaj yeem tsim los ntawm lub cev.
- Cov amino acids tsis tseem ceeb: Amino acids uas lub cev tsim tau.
- Cov cai amino acids: Cov no yog cov amino acids uas lub cev tuaj yeem tsim tawm hauv qee qhov, tab sis qhov xav tau cov amino acids no nce ntxiv thaum muaj kev ntxhov siab lossis mob.
Ntu 2 ntawm 2: Nrog rau cov protein hauv koj cov zaub mov noj
Kauj Ruam 1. Paub qhov txawv ntawm cov khoom noj muaj protein ntau thiab cov protein tsis zoo
Cov txiaj ntsig ntawm cov khoom lag luam zoo lossis cov khoom noj muaj txiaj ntsig zoo rau lub cev yog ntau dua li cov protein tsis zoo. Piv txwv li, qhov ua tau zoo ntawm cov protein nplua nuj nyob hauv cov roj saturated tsis zoo li cov protein uas tseem muaj lwm cov as -ham. Thaum hais txog cov nqaij muaj roj tsawg thiab lwm qhov chaw muaj protein ntau, tsis txhob xav tias koj noj nqaij tsis tau kiag li.
Piv txwv li, txawm hais tias nws muaj cov protein, nqaij liab kuj tseem tuaj yeem ua rau ntshav siab thiab roj cholesterol. Peb pom zoo xaiv cov nqaij muaj roj tsawg xws li qaib cov txwv lossis chickpeas
Kauj Ruam 2. Suav cov protein los ntawm nqaij thiab ntses
Nqaij nyuj thiab nqaij npuas muaj protein ntau, tab sis yuav tsum tsis txhob noj ntau dhau. Hloov chaw, nce koj cov zaub mov muaj roj tsawg, xws li nqaij qaib tsis muaj tawv nqaij lossis qaib cov txwv. Koj tseem tuaj yeem noj ntses xws li tuna lossis salmon.
Qe muaj cov ntsiab lus lom loj tshaj ntawm txhua cov protein. Tus nqi roj ntsha qhia tau ntsuas qhov ua tau zoo ntawm lub cev hauv kev siv cov protein noj los ntawm kev noj zaub mov. Qe thiab lwm yam tsiaj cov tsiaj tau suav tias yog "ua tiav" cov protein vim tias lawv muaj tag nrho cov amino acids tseem ceeb. Ob lub qe muaj 13 grams ntawm cov protein
Kauj Ruam 3. Suav cov zaub protein
Cov neeg tsis noj nqaij xav tau yam tsawg kawg ntawm 105 grams protein txhua hnub (rau 2,000-calories noj). Koj tuaj yeem tau txais cov zaub mov muaj txiaj ntsig tau yooj yim los ntawm qe thiab khoom siv mis. Yog tias koj yog vegan, tau txais cov protein los ntawm ntau qhov chaw cog, piv txwv li:
- Cov khoom ua kua (noj 75 grams taum paj kom tau txais 21 grams protein)
- Nqaij Hloov
- Ceev (sim 3/4 khob lentils siav rau 13 grams protein)
- Ceev (sim 1/4 khob almonds rau 8 grams protein)
- Cov nplej
- Cov nplej tag nrho (noj 1/2 khob ntawm cov nplej nplej tag nrho rau 4 grams protein)
Kauj Ruam 4. Noj txiv hmab txiv ntoo thiab zaub ntau
Txawm hais tias lawv tsis muaj cov protein ntau npaum li cov nqaij lossis cov khoom siv mis, txiv hmab txiv ntoo thiab zaub tuaj yeem yog qhov zoo ntawm cov protein nrog rau lwm cov khoom noj muaj txiaj ntsig. Nov yog qee cov txiv hmab txiv ntoo thiab zaub uas muaj cov protein ntau tshaj plaws:
- Qos yaj ywm nrog daim tawv nqaij (5 grams protein)
- 1/2 khob broccoli (2 grams protein)
- Avocado (3 grams protein)
- Txiv tsawb (1 gram protein)
Kauj Ruam 5. Siv cov protein ua kua mis
Cov khoom siv mis nyuj yog cov khoom muaj protein ntau rau ob tus neeg tsis noj nqaij thiab tsis yog neeg tsis noj nqaij. Kev tshawb fawb pom tias cov protein los ntawm mis nyuj yooj yim dua zom cov protein los ntawm nqaij, taum pauv, lossis nplej. Xav txog kev siv:
- 1 khob mis nyuj (8 grams protein)
- 1/2 khob tsev cheese (15 grams protein)
- 55 grams cheddar cheese (12 grams protein)
- 3/4 khob yogurt (8 grams protein)
Kauj Ruam 6. Saib xyuas cov protein hauv cov khoom noj
Taug qab cov protein ntau hauv cov zaub mov koj noj txhua hnub. Ib lub tsev haujlwm Asmeskas hu ua Kev Tshawb Fawb Txog Kev Tshawb Fawb raws li kev pab ntawm USDA muaj cov ntaub ntawv qhia txog khoom noj khoom haus ntawm no: https://ndb.nal.usda.gov/ndb/foods. Txoj kev no, koj tuaj yeem taug qab cov protein ntau npaum li cas koj noj.
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Piv txwv li, kev rhuav tshem cov protein kom tau txais los ntawm kev noj tshais tsis tu ncua xws li oatmeal nrog blueberries, mis, thiab yogurt yog raws li hauv qab no:
1 khob oats (11 grams protein), 1/2 khob blueberries (0 protein), 1 khob mis nyuj muaj roj tsawg (4 grams protein), thiab 1/2 khob Greek Greek yogurt dawb (10 grams protein)) = 25 grams protein
Kauj Ruam 7. Xam koj li kev noj protein txhua hnub
Tom qab saib xyuas tag nrho cov protein rau ib hnub, txiav txim siab seb koj puas noj cov protein txaus. Piv txwv li, yog tias koj hnyav 70 kg, koj yuav tsum haus tsawg kawg 56 grams ntawm cov protein ib hnub. Yog tias cov protein tau txais tseem tsis txaus, piv txwv li, tsuas yog 50 grams, ntxiv cov protein rau koj cov zaub mov.
Nco ntsoov tias muaj xwm txheej tshwj xeeb uas koj xav tau cov protein ntau hauv koj cov zaub mov. Piv txwv li, yog tias koj hnyav 70 kg thiab pub niam mis, koj yuav tsum haus tsawg kawg 90 grams ntawm cov protein ib hnub
Lub tswv yim
- Ntau tus neeg ncaws pob thiab cov cev nqaij daim tawv noj ntau cov protein ntau txhua hnub. Txawm li cas los xij, kws kho mob thiab kws tshawb fawb tseem tsis ntseeg qhov txiaj ntsig ntawm kev nce cov protein kom tsim cov leeg nqaij.
- Kev suav zaub mov noj online kuj tseem tuaj yeem txiav txim siab pom zoo kom noj cov carbohydrates, cov zaub mov muaj roj, thiab cov roj (cholesterol). Lub laij lej no tseem tuaj yeem txiav txim siab Lub Cev Lub Cev (Body Mass Index aka BMI). Sim USDA lub laij lej ntawm no:
