2024 Tus sau: Jasmine Walkman | [email protected]. Kawg hloov kho: 2023-12-16 08:31
Protein yog ib yam khoom noj uas muaj cov amino acids uas tsim nyog rau kev loj hlob kom zoo thiab ua haujlwm ntawm tib neeg lub cev. Thaum lub cev muaj peev xwm ua cov amino acids, cov amino acids tseem ceeb yuav tsum tau los ntawm tsiaj los yog zaub protein muaj peev xwm.
Txawm hais tias muaj kev sib cav txog ntau npaum li cas cov protein yuav tsum tau noj ib hnub, nws yuav tsum raug sau tseg tias qhov tsis muaj protein ntau tuaj yeem ua rau kev loj hlob tsis txaus, poob rau cov leeg, txo kev tiv thaiv, txo lub plawv thiab lub ntsws ua pa, thiab qee kis txawm yuav tuag mus los.
Lub koom haum American ntawm Cov Tshuaj xav pom tsawg kawg ntawm 0.8 g ntawm cov protein ib kilogram ntawm lub cev qhov hnyav ib hnub rau ib tus neeg laus. Kev txais tsawg dua tus nqi no suav tias yog tsis zoo. Nov yog qee qhov ntawm cov khoom noj muaj protein ntau.
Cheese
Ntawm tag nrho cov chees nrog cov ntsiab lus protein ntau tshaj plaws yog Parmesan - 41.6 g ib 100 grams rau ib pluag noj, ua raws li mozzarella thiab Swiss cheese - txog 28-30 g. Nws hloov tawm tias cov cheese muag muag, cream, cream cheese muaj protein tsawg tshaj plaws - txog 16 g ib noj.
Tshis cheese kuj yog qhov zoo ntawm cov proteinCov. Txog 20 g ntawm nws muaj 5 g ntawm protein.
Tsawg-calorie, qab thiab nyiam los ntawm kev cob qhia yog tsev cheese. Nws zoo li lub tsev cheese, muaj calorie tsawg tsawg, muab cov protein ntau, txhawb kev poob phaus, ua kom koj lub sijhawm ntev thiab muaj cov pawg ntawm lwm cov khoom tseem ceeb. Los ntawm 100 g ntawm tsev cheese koj tuaj yeem tau txais 11 g ntawm protein.
Tofu
Lub npe hu ua tofu tseem poob nrog cov cheeses nrog cov ntsiab lus muaj protein ntauCov. 100 g ntawm kua zaub cheese muaj 8.9 g ntawm lub caij. Nws paub txog nws cov txiaj ntsig zoo rau lub plawv, roj ntshav thiab lub paj hlwb.
Taum thiab legumes
Cov hnub nyoog loj, loj dua thiab paub tab dua taum, cov protein ntau koj tau nrog nws. Nws muaj fiber ntau, calcium thiab hlau, tab sis kuj ua pov thawj los ua ib qho zoo tshaj plaws ntawm cov amino acids uas yog li tsim nyog rau tib neeg lub cev.
Peas kuj muaj cov khoom siv tseem ceeb ntawm cov proteinCov. Txaus siab, qab thiab ntawm chav kawm - nrog lub ntsiab lus siab ntawm cov caij peb tau txaus siab. Ib lub khob ntawm peas muaj 10,25 g ntawm protein thiab me me rog. Ib qhov chaw ntawm cov vitamins thiab cov tshuaj muaj zog antioxidant uas saib xyuas kev mob zoo ntawm daim tawv nqaij, plaub hau thiab qhov muag. Txhawb nqa lub hlwb zoo thiab ua haujlwm plab zom mov.
Cov nqaij ntshiv thiab nqaij tsiaj me
Txhawm rau kom tau txais cov txiaj ntsig purest, nws yog qhov zoo los xaiv cov nqaij ntshiv. Nqaij nyuj thiab nqaij nyug muaj txog 36 g ntawm protein rau 100 g feem.
Roasted taub dag, taub dag thiab cov txiv ntseej noob
Taub dag thiab cov taub dag muab txog 33 g ntawm protein rau 100 g. Ua ke nrog noob txiv ntoo, lawv nyob ntawm cov noob thiab noob txiv uas muaj cov calories tsawg.
Txiv mab txiv ntoo
Ib qho ntawm cov khoom siv zoo tshaj plaws ntawm zaub proteinCov. Lawv muaj ntau hauv cov tshuaj muaj txiaj ntsig, uas yog vim li cas nws pom zoo kom noj zaub mov zoo. Cov no yog cov txiv ntoo nrog cov lus qhia calcium siab tshaj. Txog 40 g ntawm almonds muaj 10 g ntawm protein.
Nqaij qaib, nqaij yaj thiab nqaij npuas
Nws yog qhov zoo, nrog rau tag nrho lwm cov nqaij, kom xaiv cov nqaij ntshiv raws li cov nqaij no muab 30-33 g ntawm cov protein ib 100 g Cov nqaij qaib tuaj yeem muab koj feem ntau ntawm qhov pom zoo kom noj protein txhua hnub thiab tib lub sijhawm. rog thiab tsis muaj carbohydrates. Nws yog qhov tsim nyog rau cov neeg uas qhia kom nce cov leeg nqaij. Nws yog qhov zoo rau kev haus yam tsis muaj tawv nqaij, vim nws muaj cov roj ntau dua thiab nws nyuaj rau nqus los ntawm lub cev. Nqaij qaib nqaij muaj cov vitamin B, uas yog vim li cas nws zoo rau haus los ntawm cov neeg muaj ntshav qab zib, mob plawv, muaj cov rog rog ntau. Txhawb txoj kev loj hlob hauv lub hlwb.
Ntses thiab caviar
Ntses yog cov zaub mov muaj txiaj ntsig zoo thiab muaj txiaj ntsig zoo. Nws yog tsis muaj xwm txheej uas nws tau noj tsawg kawg ib hlis ib zaug. Nws lawm qhov zoo ntawm cov protein nyob ntawm seb hom thiab cov khoom siv nrog peb li ntawm 26-30 g ib qho. Salmon yog ib qho zoo tshaj plaws ntawm protein ntawm cov ntses thiab yog qhov zoo ntawm cov roj omega-3 fatty acids. Nws tseem muaj ntau yam tshuaj siv tau. Kev noj ntses salmon pab ntxiv dag zog rau lub siab, pob txha, txhim kho cov tawv nqaij mob thiab pom kev. Ib qho ntawm cov tsoos thiab txoj kev nyiam tshaj plaws los ua salmon fillets yog los ntawm stewing. Los ntawm 100 g ntawm fillet koj tuaj yeem tau txais 28 g ntawm protein.
Lentils, pulses thiab txiv laum huab xeeb
Lawv zoo kawg qhov ntawm zaub protein, nrog cov lentils muab qhov feem ntau - txog 25,8 g ib zaug ua haujlwm, thiab txiv laum huab xeeb - 23.7 g. Txhawb nqa kev zom zaub mov zoo thiab tswj cov ntshav qab zib kom qis.
Muaj tseeb raws li ib tug menyuam yaus koj txhua tus tau noj ib pob khoom ntawm chickpeas. Qhov no zoo nkauj heev, vim hais tias qhov no yog qhov ua tau nrov qaib kab nyob hauv peb lub teb chaws. Legume yog cov khoom noj muaj txiaj ntsig zoo muaj nyob hauv cov zaub mov ntawm cov neeg uas tau tawm tsam nrog qhov hnyav dua. txog 100 g ntawm chickpeas muaj 8,8 g ntawm protein, rog tsawg thiab tsis muaj cov carbohydrates ntau. Cov me nyuam qaib yog nplua nuj hauv cov hlau thiab yog cov zaub mov pom zoo thaum cev xeeb tub. Nws kuj tseem poob cov roj (cholesterol) siab.
Lwm qhov nrov heev superfood uas muab ntxiv rau loj koob tshuaj protein thiab lwm yam tseem ceeb khoom yog quinoa. Nws tsis muaj gluten, yog li nws tsim nyog rau cov neeg uas nkag tsis tau rau nws. 100 g ntawm legumes muaj 4.4 g ntawm protein.
Chia noob
Cov khoom muaj txiaj ntsig zoo kawg nkaus, muaj cov pob paj ntawm cov tshuaj muaj txiaj ntsig, txiav txim siab nws lub zog tsis txaus ntseeg. Cov protein ntau, omega 3 fatty acids, zinc, potassium, fiber, thiab lwm yam. Vim lub siab cov ntsiab lus ntawm cov protein, uas muab rau lub cev, uas siv los tswj kev noj qab haus huv lub plawv, nce siab thiab nco qab, poob ceeb thawj, txhim kho mus ob peb vas thiab ntau dua.
Cov qe
Qe yog ib qho ntawm cov zaub mov muaj protein ntau. Ntxiv rau, lawv muaj 9 txhua cov amino acids uas peb lub cev xav tau. 8 g ntawm cov protein tuaj yeem tau los ntawm 1 lub qe. Kev noj cov qe yuav pab kom muaj cov txheej txheem metabolism sai, txhim kho cov tawv nqaij mob thiab lub siab ua haujlwm.
Yees duab: Dilyana
Hlais nplej
Tej zaum thawj qhov uas los rau hauv lub siab thaum koj hnov txog cov zaub no muaj txiaj ntsig yog nws cov ntsiab lus hlau siab. Zoo, dua li nws, nws yog spinach ib qho txiaj ntsig zoo ntawm cov protein thiab ntau cov ntsiab lus uas ua rau muaj kev noj qab haus huv tag nrho ntawm lub cev thiab lub cev. Li 200 g ntawm spinach muaj 6 g ntawm protein, ib qho me me ntawm carbohydrates thiab tsis muaj rog.
Pob kws
Koj tuaj yeem tau txais 4 g ntawm protein los ntawm kev noj koj cov pob kws koj nyiam thiab ntau yam meej - 100 g ntawm nws. Pob kws pab txo qis cov roj (cholesterol) phem, tswj ntshav qab zib, thiab saib xyuas lub plawv thiab nco qab. Cov no yog qee cov txiaj ntsig zoo ntawm cov zaub uas nyiam no.
Zaub cob pob
Tsis yog txhua tus hlub lawv, tab sis lawv yuav muaj txiaj ntsig zoo. Nrog nws cov kev qhia tshwj xeeb, broccoli tuaj yeem pab txhawb peb qhov kev noj qab haus huv zoo. Lawv txhawb nqa cov haujlwm hauv plawv, ntxiv dag zog rau cov pob txha, txhawb kev nco zoo dua thiab lub zeem muag zoo dua. Lawv pab txhawb kev zom thiab kom lub cev puv. 100 g ntawm broccoli muaj 2.8 g ntawm protein.
Pom zoo:
Cog Cov Zaub Mov Muaj Protein Ntau
Yog tias koj yog ib tus ntawm cov neeg uas kho lawv txoj kev noj qab haus huv, ces koj paub tsawg kawg txog cov ncauj lus ntawm kev noj zaub mov zoo thiab qhov tseem ceeb ntawm kev noj zaub mov kom zoo rau kev noj qab haus huv. Lub luag haujlwm ntawm cov as-ham uas peb tau txais los ntawm cov zaub mov yog qhov loj rau peb tus kheej kev noj haus, nrog rau kev txaus siab rau peb lub cev nrog cov vitamins tseem ceeb, cov zaub mov, cov protein, cov rog thiab carbohydrates.
Cov Zaub Mov Muaj Calorie Ntau Ntau Twg Yuav Pab Tau Thiab Nws Muaj Teeb Meem
Coob leej ntau tus xav paub yog tias nws muaj peev xwm noj cov zaub mov uas muaj calorie ntau thiab tib lub sijhawm tsis txhawj xeeb txog peb kev noj qab haus huv thiab feem ntau txog peb qhov hnyav. Feem ntau, cov khoom no tsis kim. Ntawm no yog cov npe ntawm qee cov khoom siv zoo nkauj hauv calorie ntau tab sis hauv kev noj qab haus huv:
Txhawb Koj Cov Metabolism Hauv Cov Zaub Mov Uas Muaj Protein Thiab Magnesium Ntau
PROTEIN-nplua nuj zaub mov yog: 1. Qaib ntxhw mis; 2 qe; 3. Oatmeal; 4. Tsev cheese; 5. Tshuaj ntsev; 6. Cov Mis; 7. Cov Parsnips; 8. Cov txiv laum huab xeeb; 9. Khoom siv kav dej; 10. Tofu; 11. Yogurt. Daim ntawv teev cov zaub mov ntau nyob hauv cov magnesium:
Cov Zaub Mov Saum Toj Kawg Nkaus Uas Muaj Protein Ntau
Cov nqaij ua haujlwm yog ib feem tseem ceeb ntawm txoj kev noj haus zoo rau txhua tus. Tsis zoo li cov rog thiab cov roj, peb lub cev tsis khaws cov protein. Vim li ntawd thiaj li tau txais nws txhua hnub yog qhov tseem ceeb heev, vim tias nws tseem yog qhov tseem ceeb ntawm peb lub hlwb.
Noj Ntau Npaum Li Koj Lub Siab Xav Tau Cov Zaub Mov No Thiab Yuag Nrog Dr. Hay Cov Zaub Mov Noj
Nws tsis yog cov khoom noj ua kom koj yuag yuag, tab sis kev noj zaub mov zoo noj uas dhau los thiab muaj npe nrov hauv ntiaj teb. Cov khoom noj muaj txiaj ntsig tsis yog pab ua kom poob phaus nkaus xwb, tabsis tseem yuav zam ntau yam kabmob thiab tseem kom kov yeej cov twb dhau los lawm.
