Cov noob taub dag puas yog qhov zoo ntawm cov protein?

Muaj pes tsawg protein nyob rau hauv cov noob taub dag organic?

Cov noob taub dag organic yog cov khoom noj muaj txiaj ntsig zoo heev, thiab lawv cov protein muaj ntau heev. Qhov nruab nrab, ib feem ntawm 1-ounce (28-gram) ntawm cov noob taub dag nyoos, organic muaj li ntawm 7 grams ntawm cov protein. Qhov no ua rau lawv yog ib qho ntawm cov noob uas muaj protein ntau tshaj plaws, tshaj cov noob paj noob hlis thiab cov noob flaxseeds hauv cov protein.

Yuav kom nkag siab qhov no, tib qho loj ntawm almond muaj li ntawm 6 grams ntawm cov protein, thaum cov noob chia muab li ntawm 4 grams. Cov protein ntau no hauv ib qho me me ua rau cov noob taub dag yog qhov kev xaiv zoo rau cov neeg uas xav kom lawv cov protein noj ntau ntxiv, txawm tias rau kev tsim cov leeg nqaij, kev tswj qhov hnyav, lossis kev noj qab haus huv dav dav.

Nws tsim nyog sau tseg tias cov protein muaj peev xwm sib txawv me ntsis nyob ntawm seb cov noob tau npaj li cas. Cov noob taub dag ci yuav muaj cov protein ntau dua me ntsis vim yog cov dej poob thaum lub sijhawm ci. Txawm li cas los xij, qhov sib txawv feem ntau yog tsawg heev, thiab ob qho tib si cov noob taub dag nyoos thiab ci organic yog cov khoom muaj protein zoo heev.

Pcov hmoov protein ntawm cov noob taub dagsuav tias yog ua tiav, txhais tau tias nws muaj tag nrho cuaj yam amino acids tseem ceeb uas peb lub cev tsis tuaj yeem tsim tau ntawm lawv tus kheej. Qhov no muaj txiaj ntsig zoo rau cov neeg uas noj zaub mov raws li cov nroj tsuag, vim tias cov protein cog tiav yog tsawg heev.

Tsis tas li ntawd xwb, cov protein hauv cov noob taub dag yooj yim zom, nrog rau tus nqi ntawm kwv yees li 65%. Qhov no txhais tau tias ib feem tseem ceeb ntawm cov protein uas noj los ntawm cov noob taub dag tuaj yeem siv tau zoo los ntawm lub cev. Qhov kev zom tau zoo, ua ke nrog cov amino acid profile tag nrho, ua rau cov protein ntawm noob taub dag sib piv rau qee cov protein tsiaj hauv cov nqe lus ntawm cov khoom noj khoom haus.

Ntxiv rau cov protein, cov noob taub dag organic muaj ntau yam as-ham. Lawv yog cov khoom zoo heev ntawm magnesium, zinc, hlau, thiab omega-3 fatty acids. Lawv kuj muaj cov antioxidants ntau heev, suav nrog vitamin E thiab carotenoids. Cov as-ham no ua rau cov noob taub dag muaj txiaj ntsig zoo dua li cov protein, vim tias koj tau txais ntau yam txiaj ntsig kev noj qab haus huv nrog rau koj cov protein noj.

 

Cov txiaj ntsig ntawm cov protein noob taub dag rau cov neeg tsis noj nqaij thiab cov neeg tsis noj nqaij yog dab tsi?

Rau cov neeg tsis noj nqaij thiab cov neeg tsis noj nqaij, kev nrhiav cov protein zoo txaus qee zaum yuav nyuaj. Qhov no yog qhov uas cov protein ntawm noob taub dag ci ntsa iab, muab ntau yam txiaj ntsig rau cov neeg noj zaub mov uas ua los ntawm cov nroj tsuag.

Ua ntej, raws li tau hais ua ntej lawm, cov protein ntawm noob taub dag yog cov protein tiav tag nrho, muaj tag nrho cuaj cov amino acids tseem ceeb. Qhov no muaj txiaj ntsig zoo rau cov neeg tsis noj nqaij thiab cov neeg tsis noj nqaij, vim tias ntau cov protein uas tau los ntawm cov nroj tsuag tsis tiav, tsis muaj ib lossis ntau cov amino acids tseem ceeb. Los ntawm kev noj cov noob taub dag rau hauv lawv cov zaub mov noj, cov neeg noj cov nroj tsuag tuaj yeem ua kom lawv tau txais cov amino acid zoo yam tsis tas siv cov khoom tsiaj.

Qhov thib ob, cov protein ntawm noob taub dag yooj yim zom. Qee cov protein ntawm cov nroj tsuag yuav nyuaj rau lub cev zom thiab nqus tau, tab sis cov protein ntawm noob taub dag muaj txiaj ntsig zoo rau lub cev, uas txhais tau tias feem ntau ntawm cov protein uas noj tuaj yeem siv tau zoo los ntawm lub cev. Qhov no ua rau nws yog qhov chaw muaj protein zoo rau cov neeg tsis noj nqaij thiab cov neeg tsis noj nqaij uas xav tau kev pab kom lawv tau txais cov protein uas lawv xav tau los ntawm cov nroj tsuag xwb.

Lwm qhov txiaj ntsig tseem ceeb yog cov hlau uas muaj nyob hauv cov noob taub dag. Kev tsis muaj hlau yog qhov teeb meem ntau rau cov neeg uas noj zaub mov uas muaj hlau ntau, vim tias cov hlau uas muaj los ntawm cov nroj tsuag (uas tsis yog heme hlau) feem ntau tsis yooj yim nqus tau ntau dua li cov hlau uas los ntawm tsiaj (heme hlau). Txawm li cas los xij, cov noob taub dag muaj hlau ntau, muab kwv yees li 23% ntawm cov khoom noj txhua hnub uas pom zoo hauv ib feem 1-ounce. Thaum noj nrog rau cov khoom noj uas muaj vitamin C ntau, kev nqus hlau no tuaj yeem ua rau zoo dua.

Cov noob taub dag kuj yog ib qho chaw zoo heev ntawm zinc, lwm yam khoom noj uas yuav nyuaj rau tau txais kom txaus rau cov neeg tsis noj nqaij lossis cov neeg tsis noj nqaij. Zinc yog qhov tseem ceeb rau kev ua haujlwm ntawm lub cev tiv thaiv kab mob, kho qhov txhab, thiab tsim DNA. Ib feem ntawm cov noob taub dag 1-ounce muab kwv yees li 14% ntawm cov zinc uas pom zoo kom noj txhua hnub.

Rau cov neeg tsis noj nqaij thiab cov neeg tsis noj nqaij uas txhawj txog cov roj omega-3 fatty acids, feem ntau yog siv nrog roj ntses, noob taub dag yog lwm txoj hauv kev los ntawm cov nroj tsuag. Txawm hais tias lawv tsis muaj EPA lossis DHA (cov hom omega-3s uas pom muaj nyob rau hauv ntses), lawv muaj ALA (alpha-linolenic acid), ib qho omega-3 los ntawm cov nroj tsuag uas tuaj yeem hloov mus ua EPA thiab DHA hauv lub cev.

Thaum kawg, cov protein ntawm noob taub dag muaj ntau yam siv tau. Nws tuaj yeem noj tau ntau yam - ua cov noob tag nrho, zom ua pluas noj, lossis ua hmoov protein. Qhov kev siv tau ntau yam no ua rau nws yooj yim rau cov neeg tsis noj nqaij thiab cov neeg tsis noj nqaij kom muab cov protein no rau hauv lawv cov zaub mov noj ntau txoj kev, los ntawm kev muab cov noob tag nrho rau ntawm cov zaub xam lav mus rau kev sivcov hmoov protein taub daghauv smoothies lossis cov khoom ci.

 

Puas yog cov hmoov protein ntawm cov noob taub dag hloov tau cov protein whey hauv cov shakes?

Thaum muaj coob tus neeg nrhiav lwm yam khoom noj uas yog los ntawm cov nroj tsuag los hloov cov protein ib txwm muaj, lo lus nug txog seb cov hmoov protein ntawm noob taub dag puas tuaj yeem hloov cov protein whey hauv cov dej haus tau los ua ntau dua. Txawm hais tias ob qho tib si muaj lawv cov txiaj ntsig tshwj xeeb, cov hmoov protein ntawm noob taub dag yeej tuaj yeem yog lwm txoj hauv kev zoo rau ntau tus neeg.

Cov hmoov protein ntawm noob taub dag yog ua los ntawm kev sib tsoo cov noob taub dag ua hmoov zoo, tshem tawm feem ntau ntawm cov rog, thiab tso cov protein concentrated. Ib yam li whey, nws tuaj yeem sib xyaw yooj yim rau hauv cov dej haus shakes, smoothies, lossis lwm yam dej haus, ua rau nws yog ib qho kev xaiv yooj yim rau cov neeg uas xav kom lawv cov protein noj ntau ntxiv.

Hais txog cov protein uas muaj, cov hmoov protein ntawm noob taub dag feem ntau muaj li ntawm 60-70% protein los ntawm qhov hnyav, uas sib piv rau ntau cov hmoov protein whey. Txawm li cas los xij, cov protein tseeb tuaj yeem sib txawv ntawm cov hom, yog li nws yog qhov zoo tshaj plaws los xyuas daim ntawv lo khoom noj khoom haus.

Ib qho ntawm cov txiaj ntsig tseem ceeb ntawmcov hmoov protein taub dagQhov zoo tshaj plaws yog tias nws tsis muaj mis nyuj ntau dhau rau cov neeg uas tsis kam noj zaub mov ntau. Nws tsis muaj mis nyuj, ua rau nws yog ib qho kev xaiv zoo rau cov neeg uas tsis haum lactose lossis noj zaub mov vegan. Nws feem ntau tsis muaj cov khoom ua xua xws li taum pauv thiab gluten, txawm hais tias nws yog qhov zoo tshaj plaws los xyuas daim ntawv lo rau seb puas muaj kev sib kis kab mob.

Thaum nws los txog rau cov amino acid profile, cov protein ntawm noob taub dag muaj tag nrho cuaj cov amino acids tseem ceeb, ua rau nws yog cov protein tiav zoo li whey. Txawm li cas los xij, qhov sib piv ntawm cov amino acids no txawv. Whey muaj cov amino acids branched-chain (BCAAs) ntau heev, tshwj xeeb tshaj yog leucine, uas paub txog nws cov khoom siv los tsim cov leeg. Txawm hais tias cov protein ntawm noob taub dag muaj BCAAs, cov qib feem ntau qis dua li hauv whey.

Txawm hais li ntawd los, cov protein ntawm noob taub dag zoo tshaj plaws hauv lwm qhov chaw. Nws muaj ntau yam arginine, ib qho amino acid uas ua lub luag haujlwm tseem ceeb hauv kev tsim cov nitric oxide, uas tuaj yeem txhim kho cov ntshav ntws thiab ua rau kev tawm dag zog zoo dua. Nws kuj muaj ntau yam tryptophan, uas yog qhov tseem ceeb rau kev tsim cov serotonin thiab tej zaum yuav pab tau kev pw tsaug zog thiab kev tswj tus cwj pwm.

Hais txog qhov zom tau yooj yim, whey protein feem ntau suav hais tias yog tus qauv kub, nrog rau qhov muaj txiaj ntsig zoo heev rau lub cev. Txawm hais tias cov protein ntawm noob taub dag kuj zom tau yooj yim, nws yuav tsis nqus tau sai npaum li whey. Qhov kev nqus qeeb dua no tuaj yeem pab tau rau qee tus neeg, thiab tej zaum yuav muab cov amino acid tso tawm ntau dua.

Thaum nws los txog rau qhov saj thiab cov qauv, cov protein noob taub dag muaj qhov saj me me, txiv ntoo uas ntau tus pom tias zoo. Nws feem ntau sib xyaw zoo hauv cov dej haus co, txawm hais tias nws yuav tsis yaj tag nrho zoo li qee cov protein whey. Ib txhia neeg pom tias nws ntxiv qhov tuab zoo rau lawv cov dej haus co.

Thaum kawg, seb puas yogcov hmoov protein taub dagtuaj yeem hloov whey hauv koj cov dej haus shakes nyob ntawm koj tus kheej cov kev xav tau thiab kev nyiam. Yog tias koj tab tom nrhiav rau cov protein uas ua los ntawm cov nroj tsuag, cov khoom noj uas tsis ua rau ua xua nrog cov amino acid profile tiav, cov hmoov protein noob taub dag yog qhov kev xaiv zoo heev. Txawm hais tias nws yuav tsis phim whey hauv cov nqe lus ntawm cov ntsiab lus leucine lossis kev nqus sai, nws muaj ntau yam txiaj ntsig uas ua rau nws yog lwm txoj hauv kev tsim nyog.

Xaus lus, noob taub dag yog ib qho chaw zoo heev ntawm cov protein, muab cov amino acid profile tiav, zom tau yooj yim, thiab ntau yam khoom noj muaj txiaj ntsig ntxiv. Txawm noj ua noob tag nrho lossis ua hmoov, lawv muab cov protein ntau yam, ua los ntawm cov nroj tsuag uas haum rau ntau yam kev xav tau ntawm kev noj zaub mov. Ib yam li kev hloov pauv zaub mov, nws yog qhov zoo tshaj plaws los sab laj nrog tus kws kho mob lossis tus kws noj zaub mov kom paub tseeb tias koj cov protein noj sib haum nrog koj lub hom phiaj kev noj qab haus huv thiab kev xav tau.

Cov ntaub ntawv siv los ua piv txwv:

1. Tosco, G. (2004). Cov Khoom Noj Khoom Haus ntawm Cov Noob Taub Dag. Phau Ntawv Xov Xwm Txog Kev Ua Liaj Ua Teb thiab Khoom Noj Khoom Haus, 52(5), 1424-1431.

2. Glew, RH, et al. (2006). Cov amino acid, fatty acid, thiab cov mineral muaj pes tsawg leeg ntawm 24 hom nroj tsuag hauv Burkina Faso. Phau ntawv Journal of Food Composition and Analysis, 19(6-7), 651-660.

3. Yadav, M., et al. (2016). Lub Peev Xwm Kev Noj Qab Haus Huv thiab Kev Kho Mob ntawm Cov Noob Taub Dag. Nutrition and Food Science International Journal, 2(4), 555-592.

4. Lonnie, M., et al. (2018). Protein rau Lub Neej: Kev Tshuaj Xyuas Txog Kev Noj Protein Zoo Tshaj Plaws, Cov Khoom Noj Khoom Haus Uas Ruaj Khov thiab Cov Nyhuv rau Kev Qab Zib hauv Cov Neeg Laus. Cov Khoom Noj Muaj Quav, 10(3), 360.

5. Hoffman, JR, & Falvo, MJ (2004). Protein - Qhov twg zoo tshaj? Journal of Sports Science & Medicine, 3(3), 118-130.

6. Berrazaga, I., et al. (2019). Lub Luag Haujlwm ntawm Cov Khoom Anabolic ntawm Cov Khoom Noj Protein Uas Muaj Los Ntawm Cov Nroj Tsuag Piv Rau Cov Tsiaj Txhu Hauv Kev Txhawb Nqa Kev Tswj Xyuas Cov Nqaij Hnyav: Kev Tshuaj Xyuas Tseem Ceeb. Cov Khoom Noj Muaj Quav, 11(8), 1825.

7. Morrison, MC, et al. (2019). Hloov Cov Protein Tsiaj nrog Cov Protein Nroj Tsuag hauv Kev Noj Haus Sab Hnub Poob: Kev Tshuaj Xyuas. Nutrients, 11(8), 1825.

8. Gorissen, SHM, et al. (2018). Cov protein thiab cov amino acid sib xyaw ntawm cov protein cais tawm uas muaj nyob hauv khw. Amino Acids, 50(12), 1685-1695.

9. Banaszek, A., et al. (2019). Cov Nyhuv ntawm Whey piv rau Pea Protein rau Kev Hloov Kho Lub Cev Tom Qab 8-Lub Limtiam ntawm Kev Kawm Ua Haujlwm Siab (HIFT): Ib Txoj Kev Kawm Pilot. Kev Ua Si, 7(1), 12.

10. Applegate, EA, & Grivetti, LE (1997). Tshawb nrhiav qhov sib tw: keeb kwm ntawm kev noj zaub mov zoo thiab cov tshuaj ntxiv. Phau ntawv Journal of Nutrition, 127(5), 869S-873S.