Cov protein taum pauv tau txais kev saib xyuas ntau heev nyob rau xyoo tas los no, tshwj xeeb tshaj yog ua cov protein los ntawm cov nroj tsuag uas pab tau ntau yam kev noj haus. Cov protein no tau los ntawm cov taum pauv, tsis yog tsuas yog siv tau ntau yam xwb tab sis kuj muaj cov as-ham tseem ceeb, ua rau nws yog ib qho kev xaiv nrov ntawm cov neeg uas xav noj qab haus huv thiab cov neeg uas noj zaub mov tsis muaj nqaij lossis vegan. Hauv tsab xov xwm no, peb yuav tshawb nrhiav kev faib tawm ntawm cov protein taum pauv, cov khoom noj uas nws siv ntau, thiab nws qhov tseem ceeb hauv peb cov zaub mov noj.
Kev faib tawm ntawm cov protein taum pauv
Cov protein taum pauv muaj peev xwm muab faib ua ntau pawg raws li nws cov txheej txheem ua thiab cov khoom tshwj xeeb uas nws muaj. Cov kev faib tawm tseem ceeb suav nrog:
1. Cov Protein Soy Isolate: Qhov no yog cov protein soy uas zoo tshaj plaws, muaj li ntawm 90% cov protein. Nws yog tsim los ntawm kev tshem tawm feem ntau ntawm cov rog thiab carbohydrates ntawm cov taum pauv, ua rau cov khoom muaj protein ntau thiab muaj calories tsawg. Cov protein soy isolate feem ntau siv rau hauv cov tshuaj ntxiv protein, cov tuav, thiab cov dej haus vim nws muaj cov protein ntau.
2. Cov Protein Concentrate Uas Muaj Taum pauv: Daim ntawv no muaj kwv yees li 70% protein thiab yog ua los ntawm kev tshem tawm qee cov carbohydrates ntawm cov hmoov taum pauv uas tsis muaj roj. Cov protein concentrate uas muaj taum ntau dua ntawm cov fiber ntuj uas pom muaj nyob rau hauv taum pauv, ua rau nws yog ib qho kev xaiv zoo rau cov neeg uas tab tom nrhiav kom nce lawv cov fiber noj thaum tseem tau txais txiaj ntsig los ntawm cov protein ntau. Nws feem ntau siv rau hauv cov nqaij hloov pauv, cov khoom ci, thiab cov khoom noj txom ncauj.
3. Cov Protein Taum pauv uas muaj cov qauv (TSP): Kuj tseem hu ua cov protein zaub uas muaj cov qauv (TVP), TSP yog ua los ntawm hmoov taum pauv uas tau muab cov rog tshem tawm uas tau ua tiav rau hauv cov qauv zoo li nqaij. Nws feem ntau siv los ua cov nqaij hloov hauv ntau yam tais diav, muab cov qauv mos mos uas ua raws li cov nqaij av. TSP nrov hauv cov zaub mov tsis noj nqaij thiab cov zaub mov vegan, nrog rau hauv cov tais diav ib txwm muaj xws li kua txob thiab kua ntses spaghetti.
4. Hmoov Taum pauv: Qhov no yog ib hom protein taum pauv uas tsis tau ua tiav ntau, muaj li ntawm 50% protein. Nws yog ua los ntawm kev sib tsoo tag nrho cov taum pauv ua hmoov zoo. Hmoov taum pauv feem ntau siv rau hauv kev ci kom txhim kho cov protein ntawm cov mov ci, muffins, thiab pancakes. Nws kuj tseem siv tau ua tus neeg sawv cev tuab hauv cov kua zaub thiab cov kua ntses.
5. Mis Taum pauv: Txawm hais tias tsis yog cov khoom muaj protein, mis taum pauv yog lwm yam khoom siv mis nyuj uas ua los ntawm cov taum pauv tag nrho lossis cov protein taum pauv cais tawm. Nws muaj li ntawm 7 grams ntawm cov protein ib khob thiab feem ntau muaj cov vitamins thiab minerals ntxiv rau. Mis taum pauv siv dav hauv cov dej qab zib, cov khoom noj txom ncauj, thiab ua lub hauv paus rau cov kua ntses thiab kua zaub.
Cov Khoom Noj Uas Siv Soy Protein
Cov protein taum pauv muaj ntau yam siv tau thiab pom muaj nyob rau hauv ntau yam khoom noj. Qee qhov kev siv feem ntau suav nrog:
- Lwm Yam Khoom Siv Rau Nqaij: Cov protein taum pauv yog ib qho tseem ceeb hauv ntau yam khoom siv hloov nqaij, xws li cov nqaij nyug zaub, cov hnyuv ntxwm, thiab cov nqaij pob tw tsis muaj nqaij. Cov khoom no feem ntau siv cov protein taum pauv uas muaj cov qauv los ua kom zoo li cov qauv thiab saj ntawm nqaij, ua rau lawv nyiam cov neeg tsis noj nqaij thiab cov neeg tsis noj nqaij.
- Cov Tshuaj Pab Txhawb Protein: Cov protein taum pauv feem ntau siv rau hauv cov hmoov protein thiab cov khoom noj uas muaj protein ntau, pab cov neeg ncaws pob thiab cov neeg nyiam kev noj qab haus huv uas xav kom lawv noj cov protein ntau ntxiv. Cov tshuaj pab txhawb no feem ntau raug muag ua lwm txoj hauv kev zoo rau kev noj qab haus huv rau cov protein whey, tshwj xeeb tshaj yog rau cov neeg uas tsis haum lactose.
- Lwm Yam Khoom Siv Los Ua Mis Nyuj: Mis nyuj taum pauv, mis nyuj qaub, thiab cheese yog cov khoom siv hloov mis nyuj nrov rau cov neeg uas tsis haum lactose lossis noj zaub mov uas muaj cov nroj tsuag. Cov khoom no muaj saj thiab qauv zoo ib yam li cov mis nyuj thaum muab cov txiaj ntsig ntawm cov protein taum pauv.
- Cov Khoom Ci: Hmoov taum pauv thiab cov protein taum pauv feem ntau yog muab tso rau hauv cov khoom ci kom txhim kho lawv cov khoom noj khoom haus. Ntau lub mov ci, muffins, thiab cov khoom noj txom ncauj muaj cov protein taum pauv los txhawb lawv cov protein thiab txhim kho cov qauv.
- Khoom Noj Txom Ncauj: Cov protein taum pauv tuaj yeem pom muaj nyob rau hauv ntau yam khoom noj txom ncauj, suav nrog cov protein bars, chips, thiab crackers. Cov khoom no feem ntau qhia txog lawv cov protein ntau, nyiam cov neeg siv khoom uas tab tom nrhiav cov khoom noj txom ncauj zoo dua.
Qhov Tseem Ceeb ntawm Cov Protein Soy
Qhov tseem ceeb ntawm cov protein taum hauv peb cov zaub mov noj tsis tuaj yeem hais ntau dhau. Nov yog ob peb qhov laj thawj vim li cas nws yog ib feem tseem ceeb ntawm kev noj zaub mov kom sib npaug:
1. Cov Protein Tag Nrho: Cov protein taum yog ib qho ntawm ob peb cov protein los ntawm cov nroj tsuag uas suav tias yog cov protein tag nrho, txhais tau tias nws muaj tag nrho cuaj cov amino acids tseem ceeb uas lub cev tsis tuaj yeem tsim nws tus kheej. Qhov no ua rau nws yog qhov chaw protein zoo heev rau cov neeg tsis noj nqaij thiab cov neeg tsis noj nqaij uas tej zaum yuav muaj teeb meem kom tau txais tag nrho cov amino acids tseem ceeb los ntawm lawv cov zaub mov noj.
2. Kev Noj Qab Haus Huv Lub Plawv: Kev tshawb fawb tau qhia tias kev noj cov protein taum pauv tuaj yeem pab txo cov roj cholesterol thiab txo qhov kev pheej hmoo ntawm kab mob plawv. Lub Koom Haum American Heart Association lees paub cov protein taum pauv ua zaub mov zoo rau lub plawv, ua rau nws muaj txiaj ntsig ntxiv rau kev noj zaub mov zoo rau lub plawv.
3. Kev Tswj Qhov Hnyav: Kev noj zaub mov uas muaj protein ntau tau cuam tshuam nrog kev poob phaus thiab kev tswj qhov hnyav. Kev muab cov protein taum pauv rau hauv cov pluas noj tuaj yeem pab ua kom txaus siab, txo cov calories tag nrho thiab pab tswj qhov hnyav.
4. Kev Noj Qab Haus Huv Pob Txha: Cov protein taum muaj ntau cov isoflavones, uas yog cov tshuaj uas yuav pab txhim kho cov pob txha ceev thiab txo qhov kev pheej hmoo ntawm osteoporosis.
5. Kev Siv Tau Ntau Yam Thiab Kev Siv Tau Yooj Yim: Vim nws muaj ntau yam kev siv, cov protein taum pauv tuaj yeem siv tau yooj yim rau hauv ntau yam khoom noj thiab cov tais diav. Nws muaj ntau hom ua rau nws yooj yim rau cov neeg siv khoom uas xav kom lawv cov protein noj ntau ntxiv yam tsis tas siv cov khoom tsiaj.
Xaus lus, cov protein taum pauv yog ib qho protein muaj nqis heev thiab siv tau ntau yam uas ua lub luag haujlwm tseem ceeb hauv kev noj zaub mov niaj hnub no. Nws txoj kev faib ua ntau hom ua rau muaj ntau yam kev siv hauv cov khoom noj, ua rau nws yog ib qho khoom xyaw tseem ceeb rau cov neeg nrhiav kev xaiv cov protein los ntawm cov nroj tsuag. Nrog nws cov txiaj ntsig kev noj qab haus huv ntau yam, suav nrog kev ua cov protein tiav, txhawb kev noj qab haus huv ntawm lub plawv, thiab pab tswj qhov hnyav, cov protein taum pauv yog ib qho tseem ceeb ntawm kev noj zaub mov kom sib npaug thiab muaj txiaj ntsig zoo.
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