Video: Puas yog cov protein zoo rau cov neeg mob ntshav qab zib?
2024 Tus sau: Michael Samuels | [email protected]. Kawg hloov kho: 2023-12-16 01:44
Siab- Cov protein Kev noj zaub mov tuaj yeem pab hom 2 Cov Neeg Mob Ntshav Qab Zib Tswj ntshav Qab Zib . Ib txoj kev tshawb fawb tshiab qhia tias kev noj zaub mov zoo nyob hauv protein ntau , ywj siab ntawm caloric kom tsawg, txhim kho kev noj qab haus huv. Txawm li cas los xij, cov zaub mov no tseem tau qhuas vim tias lawv ua rau kom tau txais cov carbohydrate tsawg thiab poob phaus.
Ib yam nkaus, tib neeg nug, yog cov protein zoo rau ntshav qab zib?
Cov protein xav tau cov tshuaj insulin rau cov metabolism, ib yam li cov carbohydrates thiab rog, tab sis muaj qhov cuam tshuam tsawg rau cov ntshav qabzib. Hauv kev tswj tau zoo mob ntshav qab zib , cov nyiaj ntau ntawm protein ntau muaj peev xwm los pab txhawb kev tsim cov piam thaj, txo qis ntshav qabzib ntau ntau, thiab xav tau cov tshuaj insulin me me ntxiv.
Qhov thib ob, dab tsi yog cov protein zoo tshaj rau cov neeg mob ntshav qab zib? Lub koom haum American Diabetes Association teev cov no raws li cov kev xaiv saum toj no:
- Kev cog qoob loo raws li cov protein xws li taum, txiv ntseej, noob, lossis taum paj.
- Ntses thiab nqaij nruab deg.
- Nqaij qaib thiab lwm yam nqaij qaib (Xaiv lub mis mis yog tias ua tau.)
- Qe thiab mis nyuj muaj roj tsawg.
Zoo ib yam tuaj yeem nug, pes tsawg grams ntawm cov protein uas yuav tsum tau noj ntshav qab zib ib hnub?
Qhov no yog tib yam tus nqi tswv yim rau qhov tsis sib npaug ntshav qab zib noj . Kwv yees li 45% txog 65% ntawm koj cov calories kom tsawg yuav tsum tuaj los ntawm carbohydrates thiab tus so yuav tsum tuaj ntawm rog. Qee tus kws paub txog kev noj qab haus huv qhia tias nws yog qhov tseeb dua los siv tus qauv txheem ntawm 0.8 grams ntawm cov protein ib kilogram ntawm lub cev hnyav ib hnub.
Vim li cas cov protein nce ntshav qab zib?
Thaum lub cev zom zaub mov, koj lub cev tawg protein ntau rau hauv tus kheej cov amino acids, uas tau nqus rau hauv koj cov ntshav. Cov tshuaj insulin txhawb koj cov leeg nqaij kom noj cov amino acids, thiab glucagon ua rau koj lub siab tso tawm qab zib . Raws li qhov tshwm sim, ntshav qab zib ntau ntau nyob ruaj khov tom qab protein ntau noj.
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