Cracking Egg Nutrition: Qe-cellent fuel rau koj lub hom phiaj qoj
Txawm hais tias nws yog kev ua kis las tshaj lij, kev tawm dag zog tus kheej lossis kev ua si lom zem, nws yog qhov tseem ceeb rau cov neeg ntawm txhua lub hnub nyoog kom paub tseeb tias lawv tau txais kev noj zaub mov zoo ua ntej thiab tom qab qoj ib ce. Kev noj haus txaus ntawm cov vitamins, minerals thiab protein tseem ceeb rau nqaij loj hlob, endurance thiab tag nrho kev noj qab haus huv. Cia peb tshawb nrhiav vim li cas qe yog cov pob protein zoo meej pab txhawb koj lub hom phiaj kev noj qab haus huv!
Vim li cas kev noj zaub mov tseem ceeb?
Ib yam li ncab, ua kom sov thiab txias, tau txais cov khoom noj khoom haus zoo yog ib qho Ib qho tseem ceeb ntawm kev tawm dag zog thiab kev cob qhia. Qhov no muaj tseeb tshwj xeeb rau yam koj noj Tom qab kev tawm dag zog, qhov twg nkag mus rau cov as-ham tseem ceeb tuaj yeem pab koj kom koj txoj kev rov qab los thiab tsim kom muaj zog sai.
protein yog ib qho ntawm cov khoom noj tseem ceeb tshaj plaws uas xav tau hauv kev noj zaub mov tom qab kev ua haujlwm. Kev noj haus high-zoo protein tom qab kev tawm dag zog yuav pab tau koj kho cov nqaij ntshiv, revitalize cov khw muag khoom muaj zog thiab txhawb cov leeg nqaij tshiab, txhais tau tias koj yuav pom qhov khoom plig ntawm koj txoj haujlwm nyuaj sai dua1-5.
Thaum koj cov leeg yuav kho lawv tus kheej ntawm lawv tus kheej, kev tshawb fawb qhia tias noj cov protein txaus tsis pub dhau ob teev ntawm kev cob qhia yuav pab lub cev rov tsim thiab loj hlob cov leeg ua tau zoo thiab ua tau zoo6.
Cov qib protein ntau ntxiv no tuaj yeem ua haujlwm tshwj xeeb rau kev kawm tiv thaiv, xws li weightlifting, nrog rau International Society of Sports Nutrition pom zoo ntau tshaj 3g protein ib kg ntawm lub cev hnyav.7. Xwb, rau endurance-focused workouts, xws li khiav thiab caij tsheb kauj vab, lawv qhia 1.4-2.0g ntawm cov protein ib kg ntawm lub cev hnyav7.
Tsis tas li ntawd, rau cov txiaj ntsig zoo tshaj plaws, nws raug pom zoo tias protein ntau ntawm 20-40 g ib pluas noj muab sib npaug sib npaug txhua hnub, ntawm ncua sij hawm ib ncig ntawm 3-4 teev7, noj nrog cov khoom noj uas muaj carbohydrate nplua nuj thiab cov kua dej tsim nyog8.
"Nrog rau kev loj hlob ntawm tus kheej hauv kev txhim kho kev noj qab haus huv ntawm tus kheej thiab kev cob qhia tawm dag zog, muaj ib qho nce kev thov rau cov khoom noj muaj protein ntau uas pheej yig thiab siv tau, ”piav qhia Andrew Yog, Thawj Tswj Hwm ntawm British Egg Industry Council (BEIC) thiab tus tswvcuab ntawm International Egg Nutrition Center's (IENC) Ntiaj teb no Qe Khoom noj khoom haus Group.
Lub zog ntawm qe protein
Nrog 13 cov as-ham tseem ceeb, 6g ntawm cov protein, tsuas yog 70 calories thiab 5g rog, ib lub qe loj muaj ib qho tshwj xeeb khoom noj khoom haus profile uas yog qhov zoo tagnrho rau cov neeg ncaws pob ntawm txhua lub hnub nyoog9! "Qe yog tus phooj ywg zoo tshaj plaws rau kev tawm dag zog," Yawg Joret hais tias, "Lawv tau ntim nrog cov khoom noj thiab cov protein, muaj ntau yam tsis txaus ntseeg, thiab tseem tuaj yeem nqa tau yooj yim rau cov tib neeg uas tab tom mus."
Nws tsis yog tsuas yog cov qe muaj protein ntau, tab sis cov protein uas lawv muaj yog cov zoo tshaj plaws ib txwm muaj10.
Qhov zoo ntawm cov protein feem ntau nyob ntawm qhov muaj pes tsawg leeg ntawm cov amino acids sib txawv hauv cov zaub mov, thiab lawv cov bioavailability yuav tsum tau zom thiab nqus. Piv txwv li, qe muaj tag nrho cuaj qhov tseem ceeb amino acids, ua rau lawv ua 'protein tiav'. Tsis tas li ntawd, qhov piv thiab cov qauv uas pom cov amino acids no ua rau lawv lub zoo meej match rau lub cev xav tau kev pab.
Cov protein nyob hauv qe kuj yog digestible heev - Lub cev tuaj yeem nqus tau thiab siv 95% ntawm nws! Cov kws tshawb fawb tau txawm siv qe los ua tus qauv ntsuas rau kev ntsuas cov protein zoo hauv lwm cov khoom noj11. Nyeem peb cov lus ntawm cov protein zoo kom paub ntau ntxiv.
cov Koom Haum Thoob Ntiaj Teb ntawm Cov Khoom Noj Khoom Noj Khoom Haus qhia tias cov neeg ncaws pob xaiv tag nrho cov khoom noj ntawm cov protein, xws li qe, los txhawb cov leeg nqaij protein synthesis (MPS)12, ib qho txheej txheem tshwm sim nyob rau hauv uas cov protein yog tsim los kho cov leeg nqaij puas tsuaj los ntawm kev tawm dag zog hnyav. Lawv kuj sib cav tias qe tuaj yeem ua tau yooj yim muab tso rau hauv kev noj haus Nyob rau tib lub sij hawm lawv "yuav tsum tau npaj nrog feem ntau cov zaub mov xaiv, txawm nyob rau hauv pluas tshais, pluas su los yog noj hmo12. "
Tsis txhob hnov qab lub yolk
“Thaum nws mus qe dawb vs qe qe, tib neeg feem ntau xav tias pov tseg lub qe yuav yog qhov kev xaiv noj qab haus huv vim yog kev xav tsis zoo txog cov roj cholesterol thiab cov rog tsis zoo. " Yawg Joret hais tias, “Qhov teeb meem yog, thaum koj pov lub qe, koj muab pov tseg feem ntau ntawm cov as-ham tseem ceeb thiab ib nrab ntawm cov protein. "
Cov kev tshawb fawb tshiab tau lees paub tias noj qe ua ib feem ntawm kev noj qab haus huv tsis muaj txiaj ntsig zoo rau cov roj cholesterol, thiab yog li ntawd tsis ua rau muaj kev pheej hmoo ntawm kab mob plawv hauv cov neeg feem coob.
Meanwhile, lub protein nyob rau hauv lub qe yuav luag sib npaug sib npaug ntawm cov qe thiab cov dawb, yog li nws yog ib qho tseem ceeb kom suav nrog ob qho tib si hauv koj cov zaub mov tom qab kev ua haujlwm. Qhov tseeb, kev tshawb fawb qhia tag nrho cov qe txhawb cov leeg nqaij loj hlob thiab kho txawm ntau tshaj qhov tsuas yog noj qe dawb xwb13.
Peb tau tawg nws!
Cov lus zais rau kev nrhiav cov protein zoo los txhawb koj lub hom phiaj kev tawm dag zog yog qhov yooj yim… lub qe zoo kawg! "Qhov tseeb yog, koj tsis tas yuav ntxiv cov thawj coj ntxiv lossis co kom nkag mus rau cov khoom noj muaj txiaj ntsig zoo tshaj plaws - koj tuaj yeem pom nws nyob rau hauv tag nrho-natural humble qe!" Summary Mr Joret.
"Txawm li cas los xij koj nyob ntawm koj txoj kev tawm dag zog, qe tuaj yeem ua lub luag haujlwm tseem ceeb hauv kev loj hlob ntawm cov leeg, poob phaus thiab kev noj qab haus huv tag nrho! "
References
2 VanDusseldop TA, et al (2018)
4 Kreider RB, Campbell B (2009)
10 FAO
11 Lub koom haum tshuaj ntawm National Academies
Txhawb lub zog ntawm lub qe!
Txhawm rau pab koj txhawb nqa lub zog noj zaub mov ntawm lub qe, IEC tau tsim cov cuab yeej kev lag luam rub tawm, suav nrog cov lus tseem ceeb, ntau yam ntawm cov qauv kev tshaj tawm xov xwm, thiab cov duab sib xws rau Instagram, Twitter thiab Facebook.
Download tau cov cuab yeej kev lag luam (Spanish)Txog Andrew Joret
Andrew tau ua haujlwm hauv kev lag luam qe rau ntau tshaj 35 xyoo. Nws yog ib tug tswv cuab ntawm International Egg Nutrition Center's (IENC) Ntiaj Teb Cov Kws Noj Khoom Noj Khoom Haus Pab Pawg thiab Thawj Tswj Hwm ntawm British Egg Industry Council (BEIC), nrog rau Pawg Thawj Coj Tus Thawj Coj ntawm Noble Foods, yog ib lub ntiaj teb ua lag luam qe ua lag luam. Nyob rau hauv nws lub luag hauj lwm raws li lub rooj zaum ntawm BEIC nws sawv cev rau UK qe kev lag luam nyob rau hauv tag nrho cov theem ntawm tus nqi saw los ntawm kev yug me nyuam rau kev ua thiab kev lag luam, raws li lub British tsov ntxhuav Scheme.