Cracking Egg Nutrition: Protein quality and why it matters
Lub qe yog dav paub tias yog lub zog noj zaub mov thaum nws los txog rau cov protein thiab ntau lwm yam khoom noj tseem ceeb! Qhov tseeb, tsuas yog ib lub qe loj muaj 6 g ntawm cov protein, nrog rau 13 qhov tseem ceeb ntawm cov vitamins thiab minerals. Dab tsi tsawg dua cov neeg paub yog tias qe yog ib qho ntawm cov ntsiab lus tseem ceeb ntawm cov zoo tshaj plaws protein muaj1. Tab sis peb txhais li cas thaum peb hais tias 'cov protein zoo' thiab vim li cas nws tseem ceeb?
Protein yog dab tsi thiab vim li cas nws tseem ceeb?
Proteins yog lub luag haujlwm tseem ceeb hauv lub cev, kho cov ntaub so ntswg thiab ua rau peb cov hlwb ua haujlwm zoo. Lawv yog cov tseem ceeb rau kev loj hlob ntawm cov leeg, lawv txhawb peb lub cev tiv thaiv kab mob, thiab pab cov me nyuam loj hlob.
Xib fwb, MD, DMSc Arne Astrup, tus tswv cuab ntawm International Egg Nutrition Center's (IENC) Ntiaj Teb Qe Khoom Noj Khoom Haus Kws Tshaj Lij Pab Pawg thiab Tus Thawj Coj ntawm Lub Chaw Noj Qab Haus Huv, Novo Nordisk Foundation hauv Copenhagen, piav qhia yuav ua li cas cov protein tuaj yeem muaj txiaj ntsig ntau pawg hnub nyoog: "Nws yog tshwj xeeb Qhov tseem ceeb rau cov menyuam yaus loj hlob tuaj, txhawb nqa lawv txoj kev loj hlob, thiab cov neeg laus thiab cov neeg muaj mob, vim nws pab tswj cov kabmob tseem ceeb thiab cov ntaub so ntswg. "
Protein muaj cov amino acids - tab sis tsis yog ib txwm sib xyaw ua ke thiab sib piv. Lub cev siv ib ncig ntawm 21 amino acids los tsim cov protein sib txawv. Cuaj ntawm cov no tsis tuaj yeem tsim los ntawm lub cev ib leeg, yog li yuav tsum tau txais los ntawm cov khoom noj - cov no yog hu ua qhov tseem ceeb cov amino acids.
Protein tuaj yeem pom hauv ntau yam khoom noj - los ntawm taum mus rau nqaij nyuj - tab sis cov zoo ntawm cov protein tuaj yeem sib txawv heev los ntawm qhov chaw mus rau qhov chaw.
Peb txhais li cas los ntawm 'protein zoo' thiab nws ntsuas li cas?
Xib fwb Astrup piav qhia: "Qhov zoo ntawm cov protein feem ntau yog nyob ntawm cov muaj pes tsawg leeg ntawm cov amino acids sib txawv hauv cov zaub mov, thiab lawv cov bioavailability kom zom thiab nqus tau."
Piv txwv li, qe muaj tag nrho cuaj qhov tseem ceeb amino acids, ua rau lawv a ua kom tiav cov protein. Tsis tas li ntawd, qhov sib piv thiab cov qauv uas pom cov amino acids no ua rau lawv zoo meej rau lub cev xav tau.
Cov protein nyob hauv cov qe kuj tseem digestible heev - lub cev tuaj yeem nqus tau thiab siv 95% ntawm nws!
Ob yam no txhais tau hais tias qe yog ib qho qhov chaw zoo tshaj plaws ntawm cov protein zoo muaj. Cov kws tshawb fawb tau txawm siv qe los ua tus qauv ntsuas rau kev ntsuas cov protein zoo hauv lwm cov khoom noj2.
Dab tsi yog cov txiaj ntsig ntawm kev noj cov protein zoo?
Thaum cov protein nyob hauv txhua yam khoom noj muaj txiaj ntsig kev noj qab haus huv, qhov siab dua ntawm cov protein, nws yooj yim dua nws tuaj yeem zom thiab ua tiav los ntawm lub cev.3. Qhov no txhais tau tias koj lub cev tuaj yeem sau cov txiaj ntsig ntau dua los ntawm txhua qhov tom koj noj.
Xib fwb Astrup piav qhia tias muaj cov protein ntau txaus yog qhov tseem ceeb rau kev noj qab haus huv: "Nws txhawb cov pob txha, cov leeg, thiab cov kab mob tseem ceeb, nrog rau kev tsim cov tshuaj hormones thiab tiv thaiv kab mob, suav nrog kev tiv thaiv kab mob.
"Protein kuj pab tswj lub cev qhov hnyav vim nws cov nyhuv satiety. Kev sib xyaw ntawm cov protein thiab cov fibers noj zaub mov ua rau koj xav tias puv sijhawm ntev, pab tiv thaiv kev rog thiab rog. "
Peb tau tawg nws
Peb yeej ib txwm hlub qe rau lawv cov saj qab thiab lawv versatility… thiab tam sim no peb muaj lwm yam zoo kawg li yog vim li cas! Tsis tsuas yog cov qe ntim nrog cov protein, tab sis cov protein uas lawv muaj yog qhov zoo - yooj yim digestible nrog rau txoj cai muaj pes tsawg leeg ntawm tag nrho cuaj qhov tseem ceeb amino acids.
"Qe muaj cov ntsiab lus zoo ntawm cov protein zoo," tus xibfwb Astrup xaus lus, "uas yog qhov zoo tshaj plaws rau tib neeg noj nrog rau nws yooj yim rau kev koom ua ke rau hauv peb pluas noj txhua hnub."
Lwm zaus koj xav txog qhov twg cov protein kom suav nrog hauv koj cov zaub mov, nco ntsoov tias nws tsis yog hais txog qhov ntau, tab sis zoo ib yam!
References
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)Hais txog xibfwb Arne Astrup
Xib fwb Arne Astrup yog ib tug tswv cuab ntawm International Egg Nutrition Center's (IENC) Ntiaj Teb Cov Kws Noj Khoom Noj Khoom Haus Pab Pawg thiab Tus Thawj Coj ntawm Healthy Weight Center, Novo Nordisk Foundation, Copenhagen. Nws muaj ntau dua 30 xyoo kev paub hauv kev tshawb fawb soj ntsuam thiab tau tsom mus rau ntau yam ntawm nws cov kev tshawb fawb txog kev noj qab haus huv kev tswj hwm, kev tiv thaiv thiab kev kho mob rog, hom 2 mob ntshav qab zib, kab mob plawv, thiab kab mob uas noj zaub mov thiab kev ua si lub cev. Xyoo 2018 Xib Fwb Astrup tau muaj npe nyob rau hauv Clarivate's (Web of Science) cov npe ntawm cov kws tshawb fawb tshaj plaws hauv ntiaj teb.
Ntsib cov seem ntawm peb Pawg Kws Tshaj Lij