Soy protein tau txais kev saib xyuas tseem ceeb nyob rau xyoo tas los no, tshwj xeeb yog cov nroj tsuag-raws li cov protein uas caters rau ntau yam kev noj haus. Muab tau los ntawm taum pauv, cov protein no tsis yog tsuas yog ntim nrog cov zaub mov tseem ceeb, nco ntsoov cov neeg noj qab haus huv zoo ib yam thiab cov neeg noj zaub lossis cov zaub mov noj. Hauv tsab xov xwm no, peb yuav tshawb txog kev faib tawm ntawm cov protein ntawm cov protein, cov khoom noj uas nws feem ntau siv hauv, thiab nws cov khoom noj tseem ceeb hauv peb cov khoom noj.
Kev faib tawm ntawm cov protein
Soy protein tuaj yeem faib ua ob peb pawg raws li nws txoj kev ua thiab cov feem tshwj xeeb nws muaj. Thawj cov kev faib tawm muaj xws li:
1. Cov kua protein cais tawm: qhov no yog cov qauv ua kom zoo nkauj tshaj plaws ntawm cov kua protein, muaj txog 90% protein cov ntsiab lus. Nws yog tsim los ntawm kev tshem tawm feem ntau ntawm cov rog thiab carbohydrates los ntawm taum pauv, uas ua rau cov khoom lag luam uas muaj protein ntau thiab tsawg hauv calories. Soy protein cais tawm yog feem ntau siv nyob rau hauv cov tshuaj tiv thaiv protein, tuav, thiab shakes vim nws cov protein ntau.
2. Soy cov protein siab: Daim foos no muaj kwv yees li 70% cov protein thiab yog tsim los ntawm kev tshem qee cov carbohydrates los ntawm deftted soy hmoov nplej. Soy protein mloog zoo dua khaws cia ntau ntawm cov ntuj fiber pom hauv cov taum pauv, ua rau nws cov fiber ntau thaum tseem tau txais txiaj ntsig zoo los ntawm cov protein ntau. Nws yog feem ntau siv nyob rau hauv cov nqaij cov khoom xaiv, cov khoom ci, thiab khoom noj txom ncauj.
3. Cov lus nyeem ua kua protein (TSP): Kuj tseem hu ua cov zaub mov zaub ntsuab (lub siab) Nws yog feem ntau siv los ua cov nqaij hloov hauv ntau cov tais diav, muab cov chewy kev ntxhib los mos uas cov nqaij hauv av. TSP yog nrov nyob rau hauv cov neeg tsis noj nqaij thiab vegan cov zaub mov txawv, nrog rau hauv cov tais diav ib txwm zoo li chili thiab spaghetti sauce.
4. Cov hmoov nplej siab: qhov no yog ib daim ntawv tsawg dua ntawm cov kua protein, muaj txog 50% protein. Nws yog tsim los ntawm kev sib tsoo tag nrho cov taum pauv mus rau hauv cov hmoov zoo. Soy hmoov yog feem ntau siv nyob rau hauv ci los txhim kho cov ntsiab lus protein ntawm qhob cij, muffins, thiab pancakes. Nws kuj tseem siv tau los ua cov neeg sawv cev ua kom tuab hauv cov zaub mov thiab cov kua ntxwv.
5. Cov kua mis kua taum: Thaum tsis yog cov khoom muaj protein ib se, kua mis yog cov khoom siv tsis muaj zog ua los ntawm cov khoom noj muaj zog lossis kua taum cais tawm. Nws muaj txog 7 gram ntawm cov protein tauj ib khob thiab feem ntau muaj zog nrog cov vitamins thiab minerals. Kua mis yog siv dav hauv cov smoothies, cereals, thiab raws li lub hauv paus rau kua thiab kua zaub.
Cov khoom noj uas siv cov protein protein
Soy protein yog qhov kawg txaus ntseeg thiab tuaj yeem pom hauv ntau yam khoom noj khoom noj. Qee cov ntawv thov feem muaj xws li:
- Nqaij kev xaiv yog cov khoom muaj txiaj ntsig tseem ceeb hauv ntau cov nqaij hloov, xws li veggie burgers, thiab cov nqaij meatballs. Cov khoom no feem ntau siv cov kua zaub uas muaj protein kom cov nqaij thiab tsw ntawm nqaij, ua rau lawv txaus siab rau cov zaub noj thiab cov vegans.
- Cov tshuaj tiv thaiv protein: Soy protein cais tawm yog nquag siv nyob rau hauv cov hmoov protein thiab cov khoom siv rau cov neeg ncaws pob thiab cov neeg nyiam ua haujlwm zoo saib kom lawv cov protein ntau. Cov tshuaj no feem ntau yog ua lag luam ua qhov kev xaiv noj qab haus huv rau whey protein, tshwj xeeb tshaj yog rau cov uas muaj lactose intorventance.
- Kev xaiv cov mis los: kua mis nyuj noj, yogurt, thiab cheese yog cov khoom siv tsis nrov rau cov neeg uas tsis txaus ntseeg lossis ua raws li cov khoom noj muaj nroj tsuag. Cov khoom no muab cov khoom noj zoo sib xws thiab kev ntxhib los mos rau lawv cov khoom noj tais diav thaum muab cov txiaj ntsig ntawm cov protein ntau.
- Cov khoom ci: hmoov nplej thiab kua protein zoo nkauj yog feem ntau cuam tshuam rau hauv cov khoom ci los txhim kho lawv cov khoom noj khoom haus. Ntau cov khoom lag luam, cov pob ntseg zoo nkauj, thiab khoom txom ncauj muaj cov protein los txhawb lawv cov ntsiab lus protein thiab txhim kho kev ntxhib los mos.
- Khoom noj txom ncauj: Soy cov protein tuaj yeem pom nyob rau ntau cov khoom noj txom ncauj, suav nrog cov khoom txom ncauj, suav nrog cov tshuaj muaj protein, suav nrog cov chips, thiab crackers. Cov khoom no feem ntau hais txog lawv cov protein ntau cov ntsiab lus, txaus siab rau cov neeg siv khoom noj kom zoo nkauj.
Qhov tseem ceeb ntawm soy protein
Qhov tseem ceeb ntawm cov kua protein hauv peb cov kev noj haus tsis tuaj yeem ua haujlwm. Ntawm no yog ntau qhov laj thawj vim li cas nws yog ib qho tseem ceeb ntawm kev noj zaub mov kom muaj zog:
1. Ua tiav cov protein: Soy cov protein yog ib qho ntawm ob peb tsob ntoo muaj cov protein uas tau suav tias nws muaj cov amino acids uas lub cev tsis tuaj yeem tsim nws tus kheej. Qhov no ua rau nws zoo tshaj plaws protein rau cov neeg tsis tuaj yeem thiab cov vegans uas yuav tawm tsam kom tau txais txhua yam amino acids tseem ceeb los ntawm lawv cov zaub mov noj.
2. Kev tshawb fawb tau qhia tias kev siv cov protein ntau tuaj yeem pab txo cov qib roj choxesterol tsawg dua thiab txo qis kev pheej hmoo ntawm kab mob plawv. Lub Koom Haum Miskas Lub Koom Haum Lus Tau pom txog cov khoom noj muaj protein ua cov khoom noj muaj txiaj ntsig zoo, ua rau nws muaj txiaj ntsig zoo ntxiv rau kev noj zaub mov zoo.
3. Kev tswj hwm qhov hnyav: Cov zaub mov muaj protein ntau tau cuam tshuam nrog kev tswj kom yuag thiab kev tswj kom hnyav. Ua npuas ncauj ua cov zaub mov noj muaj peev xwm pab tau satiety, txo cov kev tswj hwm txhua qhov thiab kev tswj hwm qhov hnyav.
4.Txhua muaj cov muaj kev noj qab haus huv, yog cov muaj ntau yam nyob hauv isoflavones, uas muaj cov sib xyaw uas tuaj yeem pab txhim kho kev pheej hmoo ntawm cov kabmob txha caj qaum.
5. Versility thiab kev siv tau: nrog nws cov kev siv ntau yam, kua protein yooj yim tuaj yeem cuam tshuam rau ntau yam zaub mov thiab cov noj. Nws muaj nyob rau hauv cov ntawv sib txawv ua rau nws nkag mus rau cov neeg siv khoom tab tom nrhiav kom tau txais lawv cov protein ntau yam tsis muaj kev vam meej ntawm cov khoom tsiaj.
Hauv kev xaus, kua protein yog qhov muaj txiaj ntsig zoo thiab ntau yam ntau yam uas ua lub luag haujlwm tseem ceeb hauv kev noj haus tam sim no. Nws cov kev faib tawm ua ntau yam ntawv thov hauv cov khoom noj hauv cov zaub mov, ua rau cov khoom siv tseem ceeb rau cov uas nrhiav cov nroj tsuag cov khoom muaj protein. Nrog nws cov txiaj ntsig kev noj qab haus huv ntau, suav nrog kev tswj hwm lub plawv, thiab pab cov protein, soy cov khoom noj muaj txiaj ntsig zoo thiab muaj txiaj ntsig zoo.
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Lub Sijhawm Post: Dec-31-2024