Puas yog cov noob taub dag lub ntsej muag zoo ntawm cov protein?

Ntau npaum li cas protein nyob hauv cov organic taub dag noob?

Organic taub dag noob yog lub zog ntawm cov khoom noj, thiab lawv cov ntsiab lus protein tshwj xeeb yog qhov tshwj xeeb. Nyob rau nruab nrab, ib 1-ooj (28-gram) muab cov nqaij nyoos, cov organic taub dag muaj txog 7 gram ntawm cov protein. Qhov no ua rau lawv ib qho ntawm cov muaj protein ntau tshaj plaws muaj, surpassing txawm tias paj noob hlis thiab flaxseed hauv cov ntsiab lus protein.

Txhawm rau muab qhov no tso rau hauv kev pom zoo, tib qho kev pabcuam me me ntawm almonds muaj txog 6 gram ntawm cov protein, thaum chia noob muab ib ncig 4 gram. Cov ntsiab lus muaj protein ntau hauv cov khoom noj me me ua rau kev xaiv zoo heev rau cov uas tau txais kev nkag siab zoo, seb puas yog rau kev tswj cov leeg, lossis kev noj qab haus huv.

Nws tsim nyog sau cia tias cov ntsiab lus protein ntau yuav txawv me ntsis nyob ntawm seb cov noob tau npaj li cas. Roasted taub dag noob yuav muaj protein me ntsis vim yog cov dej noo poob thaum lub sijhawm ci. Txawm li cas los xij, qhov sib txawv feem ntau tsawg, thiab ob qho tib si nyoos thiab rawed organic taub dag noob yog cov protein zoo protein zoo tshaj plaws.

PUmpkin Noob Protein HmoovPuas yog ua tiav, lub ntsiab lus nws muaj tag nrho cuaj qhov tseem ceeb amino acids uas peb lub cev tsis tuaj yeem tsim ntawm lawv tus kheej. Qhov no tshwj xeeb tshaj yog muaj txiaj ntsig rau cov neeg noj cov zaub mov tom qab nroj tsuag, raws li ua tiav cov protein kom tiav yog qhov tsawg.

Ntxiv mus, cov protein hauv cov noob taub dag yog cov muaj kev zom tau zoo, nrog kev muaj txiaj ntsig ntawm ib ncig ntawm 65%. Qhov no txhais tau tias ib feem tseem ceeb ntawm cov protein noj los ntawm cov noob taub dag tuaj yeem siv tau zoo los ntawm lub cev. Lub siab zom tau, ua ke nrog cov amino acid profile, ua rau taub dag noob protein piv rau qee cov protein nyob rau hauv cov nqe lus ntawm kev noj haus muaj txiaj ntsig.

Ntxiv nrog rau cov protein, cov organic taub dag noob yog cov nplua nuj nyob hauv lwm cov khoom noj muaj txiaj ntsig. Lawv yog qhov zoo tshaj plaws ntawm magnesium, zinc, hlau, thiab Omega-3 fatty acids. Lawv kuj muaj cov tseem ceeb ntawm cov tshuaj tiv thaiv kab mob antioxidants, suav nrog cov vitamin E thiab Carotenoids. Qhov no cov tshuaj ntsuab ntom ntom ntom nti ntxiv kom tau txais txiaj ntsig ntawm cov nqi ntawm taub dag noob ua ib qho protein ntau, raws li koj tau txais ntau cov txiaj ntsig kev noj qab haus huv nrog koj cov protein ntau.

 

Cov txiaj ntsig ntawm taub dag cov noob muaj protein rau vegans thiab cov neeg tsis noj haus?

Rau noob neej thiab cov neeg tsis noj, nrhiav cov protein txaus ntawm cov protein muaj txiaj ntsig zoo tuaj yeem qee zaum qhov nyuaj. Nov yog qhov twg taub dag cov noob protein ci ntsa iab, muab cov txiaj ntsig ntau rau cov khoom noj tom qab nroj tsuag.

Firstly, raws li tau hais ua ntej, taub dag noob protein yog ib tug ua tiav protein, muaj tag nrho cuaj qhov tseem ceeb amino acids. Qhov no tshwj xeeb rau cov neeg vegans thiab cov neeg tsis noj nqaij, ntau yam cog qoob loo yog qhov tsis tiav, tsis muaj ib lossis ntau cov amino acids tseem ceeb. Los ntawm kev sib xyaw ua noob taub dag rau hauv lawv cov zaub mov noj, cov nroj tsuag muaj tseeb tuaj yeem ua kom lawv tau txais cov amino acid profile tsis muaj kev vam meej ntawm cov khoom tsiaj.

Thib ob, taub dag noob protein yog cov neeg zom tau zoo. Qee cov nroj tsuag muaj protein tuaj yeem nyuaj rau lub cev tawg thiab nqus, tab sis cov noob tsis muaj txiaj ntsig, lub ntsiab lus ntau ntawm cov protein tau siv tau los ntawm lub cev. Qhov no ua rau nws muaj protein zoo rau vegans thiab cov neeg noj zaub uas xav tau lawv cov protein xav tau ntawm cov nroj tsuag ib leeg.

Lwm cov txiaj ntsig tseem ceeb yog cov hlau cov ntsiab lus hauv cov noob taub dag. Hlau tsis txaus yog qhov kev txhawj xeeb hlau rau cov khoom noj hlau tom qab nroj tsuag (raws li cov hlau hlau txuas ntxiv nqus cov hlau los ntawm cov khoom tsiaj (heme hlau). Txawm li cas los xij, taub dag noob yog nplua nuj nyob hauv cov hlau, muab kev pab 23% ntawm cov kev xav kom txhua hnub pom zoo hauv tsuas yog 1-ooj kev pabcuam. Thaum noj nrog vitamin C-nplua nuj zaub mov, kev nqus ntawm cov hlau no tuaj yeem txhim kho ntxiv.

Taub dag noob kuj yog qhov zoo tshaj plaws ntawm zinc, lwm cov neeg muaj peev xwm tuaj yeem nyuaj kom tau txais nyob rau hauv cov khoom noj tsis muaj zaub mov noj. Zinc yog qhov tseem ceeb rau kev tiv thaiv kab mob, cov qhov txhab zoo kho, thiab DNA synthesis. Ib tug 1-ooj ua hauj lwm ntawm cov noob taub dag muaj txog 14% ntawm cov kev xav kom txhua hnub pom zoo ntawm zinc.

Rau vegans thiab cov neeg tsis noj muaj kev txhawj xeeb txog Omega-3 fatty acids, feem ntau cuam tshuam nrog roj ntses, noob taub dag muab rau lwm txoj hauv kev nroj tsuag. Thaum lawv tsis muaj EPA lossis DHA (cov ntawv ntawm omega-3s tau pom nyob rau hauv Ala (alpha raws omega-3 uas tuaj yeem hloov mus rau EPA thiab DHA hauv lub cev.

Thaum kawg, taub dag noob protein yog qhov kawg ntau yam. Nws tuaj yeem noj hauv ntau hom - tag nrho cov noob, hauv av ua zaub mov noj, lossis hmoov muaj protein ntau. Cov vegans thiab cov neeg tsis noj zaub mov rau cov khoom noj muaj txiaj ntsig zoo rau hauv lawv cov kev noj haus hauv ntau txoj kev, los ntawm cov noob ntawm cov zaub nyoos rau kev sivTaub dag noob protein hmoovhauv smoothies lossis ci khoom.

 

Lub taub dag cov noob protein hmoov hloov whey protein hauv shakes?

Raws li ntau cov neeg nrhiav kev xaiv cov nroj tsuag rau cov khoom siv ib txwm muaj, cov lus nug ntawm cov noob taub dag tau hloov whey protein hauv shakes yog ua ntau yam ntxiv. Thaum ob qho tib si muaj lawv cov txiaj ntsig tshwj xeeb, taub dag cov noob protein hmoov tuaj yeem yog qhov hloov tau yooj yim rau whey rau ntau tus neeg.

Taub dag noob protein hmoov yog ua los ntawm kev sib tsoo taub dag noob rau hauv cov hmoov rog, thiab tawm ntawm cov protein ntau. Zoo li Whey, nws tuaj yeem sib xyaw ua ke rau hauv shakes, smoothies, lossis lwm yam dej haus, kev xaiv yooj yim rau cov uas saib lawv cov protein ntau.

Nyob rau hauv cov ntsiab lus ntawm cov ntsiab lus protein, taub dag noob protein hmoov feem ntau muaj txog 60-70% protein los ntawm qhov hnyav, uas yog piv rau ntau cov hmoov uas muaj protein ntau. Txawm li cas los xij, cov ntsiab lus protein tseeb tuaj yeem sib txawv ntawm cov hom, yog li nws ib txwm ua tau zoo tshaj plaws los xyuas cov ntawv muab khoom noj.

Ib qho ntawm cov ntsiab lus tseem ceeb ntawmTaub dag noob protein hmoovTshaj Whey yog nws cov khoom haum rau cov uas muaj kev txwv noj zaub mov noj. Nws yog mistally tsis muaj kev ywj pheej, ua rau nws xaiv tau zoo rau cov tib neeg uas tsis muaj kev pab cuam vegan. Nws tseem yog feem ntau pub dawb los ntawm cov uas muaj kev ua tiav zoo li kua thiab gluten, txawm hais tias nws ib txwm tshaj plaws los xyuas daim ntawv qhia txog kev sib kis muaj peev xwm kis.

Thaum nws los txog rau cov amino acids Profile, taub dag cov noob protein muaj tag nrho cuaj qhov tseem ceeb amino acids, ua rau nws ua tiav cov protein zoo li whey. Txawm li cas los xij, cov proportions ntawm cov amino acids sib txawv. Whey yog tshwj xeeb tshaj yog nyob rau hauv branched-saw amino acids (BCAAS), tshwj xeeb yog Leucine, uas yog paub rau nws cov leeg-lub zog. Thaum lub taub dag noob protein muaj bcaas, cov qib feem ntau qis dua hauv whey.

Uas tau hais tias, taub dag noob protein exts hauv lwm qhov chaw. Nws yog nplua nuj hauv arginine, cov amino acid uas ua lub luag haujlwm tseem ceeb hauv nitric oxide kev tsim khoom, uas tuaj yeem txhim kho cov ntshav txaus thiab muaj peev xwm txhim kho kev ua haujlwm. Nws tseem siab hauv tryptophan, uas yog qhov tseem ceeb rau kev tsim khoom serotonin thiab tej zaum yuav pab tau nyob hauv kev pw tsaug zog thiab mus ob peb hlis.

Hais txog kev zom, whey cov protein yog feem ntau suav tias yog tus qauv kub, nrog lub txiaj ntsig zoo heev. Thaum lub taub dag noob protein tseem muaj cov zominary tseem muaj zog, nws yuav tsis nqus tau sai li sai tau li whey. Qhov no qeeb qeeb nqus tus nqi yuav ua tau txiaj ntsig zoo rau qee tus neeg, muaj peev xwm muab cov amino acids tau ntau dua.

Thaum nws los txog saj thiab kev ntxhib los mos, taub dag noob protein muaj cov tsw me me uas muaj ntau yam ntxiag. Nws nyhav sib tov zoo rau hauv shakes, txawm hais tias nws yuav tsis yaj kiag li tag nrho cov whey proteins. Qee tus neeg pom tias nws ntxiv cov tuab tuab rau lawv cov shakes.

Thaum kawg, txawm li casTaub dag noob protein hmoovtuaj yeem hloov whey nyob rau hauv koj cov txhaauv nyob ntawm koj tus kheej cov kev xav tau thiab nyiam. Yog tias koj tab tom nrhiav rau ib tsob ntoo-raws li, ua xua-tus phooj ywg protein nrog ua kom tiav cov amino acc Profile, taub dag noob protein hmoov yog qhov kev xaiv zoo. Thaum nws yuav tsis phim Whey nyob rau hauv cov nqe lus ntawm leucine cov ntsiab lus lossis nrawm haum, nws muaj ntau yam txiaj ntsig uas ua rau nws muaj kev tsim nyog.

Hauv kev xaus, taub dag noob yog tseeb yog qhov tseeb ntawm cov protein, muab cov khoom siv amino acids zoo nkauj, thiab tus tswv tsev ntawm cov as-ham ntxiv. Txawm noj li noob lossis hauv cov hmoov av, lawv muab ib qho ntau yam, cov kev xaiv nroj tsuag protein kom haum rau ntau yam kev noj haus. Ib yam li kev hloov noj zaub mov noj haus no, nws yog ib qho zoo tshaj plaws los sab laj nrog kev noj qab haus huv lossis sau npe rau koj cov hom phiaj kev noj qab haus huv nrog koj cov hom phiaj kev noj qab haus huv.

Tuaj txog::

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2. GLEW, RH, li al. (2006). Amino acid, fatty acid, thiab cov ntxhia muaj pes tsawg ntawm 24 hauv paus txawm muaj nroj tsuag ntawm Burkina Faso. Phau ntawv Journal ntawm cov zaub mov muaj pes tsawg leeg thiab kev tsom xam, 19 (6-7), 651-660.

3. Yadav, M., li al. (2016). Kev noj haus thiab tshuaj kho lub peev xwm ntawm cov noob taub dag. Khoom noj khoom haus thiab Khoom Noj Khoom Haus Kawm Txuj Ci Kev Kawm Thoob Ntiaj Teb, 2 (4), 555-592.

4. Lonnie, M., li al. (2018). Protein rau lub neej: tshuaj xyuas cov protein ntau rau, cov kev noj haus kom ruaj khov thiab muaj txiaj ntsig ntawm cov laus hauv cov laus laus. Cov as-ham, 10 (3), 360.

5. Hoffman, JR, & Falvo, MJ (2004). Protein - uas yog qhov zoo tshaj? Phau ntawv sau cov yeeb yam kev tshawb fawb & tshuaj, 3 (3), 118-130.

6. Berrazaga, I., li al. (2019). Lub luag haujlwm ntawm Anabolic Cov Khoom ntawm cog- Cov as-ham, 11 (8), 1825.

7. Morrison, MC, li al. (2019). Hloov cov tsiaj protein nrog cov nroj tsuag protein nyob rau sab hnub poob-kev noj haus: tshuaj xyuas. Cov as-ham, 11 (8), 1825.

8. Gorissen, Shm, li al. (2018). Cov ntsiab lus protein thiab amino acid composition ntawm cov lag luam muaj cov nroj tsuag cog uas muaj cov protein. Cov amino acids, 50 (12), 1685-1695.

9. Banaszek, A., li al. (2019). Qhov cuam tshuam ntawm whey vs. Pahase protein ntawm kev hloov kho lub cev ntawm 8-lis piam ntawm kev kawm siab (Hift): Kev kawm txog kev sim. Kev ua si, 7 (1), 12.

10. AppleGate, EA, & Grivetti, Le (1997). Tshawb nrhiav kev sib tw ntug: keeb kwm ntawm kev noj zaub mov fads thiab tshuaj ntxiv. Cov neeg sau xov xwm ntawm kev noj zaub mov, 127 (5), 869s-873s.