2024 Tus sau: Jasmine Walkman | [email protected]. Kawg hloov kho: 2023-12-16 08:31
Cov protein muab lub zog, tswj kev mob siab thiab lub cim (kev txawj ntse). Nws yog cov khoom noj khoom haus tseem ceeb uas xav tau los tsim, tswj thiab kho cov ntaub so ntswg, hlwb thiab kabmob thoob plaws hauv tib neeg lub cev.
Tus yuam sij rau kev noj kom txaus zoo protein ntau yog ntxiv rau koj cov khoom noj tsis hais tsiaj thiab cog ntawm cov protein.
Cov neeg laus yuav tsum haus tsawg kawg 0.8 g ntawm protein nyob rau hauv ib phaus ntawm lub cev hnyav ib hnub.
Cov poj niam pub mis niam xav tau 20 g ntau dua zoo protein ntau nyob rau ib hnub, piv rau ua ntej tswj kev tsim cov mis nyuj.
Cov neeg laus yuav tsum siv zog txhua hnub rau 1-1.5 g ntawm protein ntawm ib phaus ntawm lub cev hnyav.
Thaum peb xaiv muaj protein ntauTxhawm rau kom koj lub cev thiab lub siab kom noj qab haus huv, qhov zoo tsuas yog qhov tseem ceeb raws li qhov ntau.
Nyeem tag nrho cov ntawv xov xwm kom paub seb lawv yog leej twg cov khoom siv zoo tshaj plaws ntawm cov protein zoo.
Ntses
Feem ntau cov nqaij nruab deg muaj protein ntau thiab muaj cov rog nyeem tsawg. Cov ntses xws li salmon, trout, sardines, anchovies, cod dub thiab herring muaj ntau ntawm cov omega-3 fatty acids. Nws raug nquahu kom noj cov nqaij nruab deg tsawg kawg ob zaug hauv ib asthiv.
Noog noog
Tshem tawm ntawm daim tawv nqaij los ntawm nqaij qaib thiab qaib cov txwv tuaj yeem txo qis cov rog. Nws yog tau tias cov nqaij ntawm qee cov tsiaj muaj tshuaj tua kab mob thiab tshuaj tua kab, yog li thaum ua tau, sim xaiv cov tsiaj los ntawm cov tsiaj dawb.
Khoom noj siv mis
Cov khoom lag luam xws li cov mis nyuj skim nyuj, cheese thiab yogurt yog nplua nuj nyob hauv noj protein zoo nyob rau hauv loj ntau. Ceev faj nrog lub suab thaj ntxiv rau hauv cov kua nyeem roj tsawg thiab hloov mis. Zam txhob noj cov txheej txheem txhoov, uas feem ntau muaj cov ntsiab lus yoom mis.
Taum kab lis kev cai
Legumes yog nplua nuj nyob hauv cov protein thiab fiber ntau. Ntxiv rau lawv cov zaub nyoos, kua zaub thiab kua nqaij rau ua kom koj cov protein ntau kom tsawg.
Ceev thiab noob
Tshwj tsis yog lawv zoo heev cov khoom siv protein, noob txiv ntoo thiab noob muaj ntau hauv fiber ntau thiab cov rog zoo. Ntxiv rau lawv cov zaub nyoos lossis noj lawv li khoom noj txom ncauj.
Tofu thiab kua zaub
Cov taum zoo thiab kua taum pauv yog qhov zoo tshaj plaws rau cov nqaij liab. Lawv yog cov muaj protein ntau thiab muaj cov rog tsawg.
Pom zoo:
Qhov Zoo Tshaj Plaws Los Ntawm Cov Protein Rau Poob Phaus
Yog tias koj tab tom xyaum ua kom poob ceeb thawj, tej zaum peb tsis tas yuav kom koj nco qab tias kev noj cov protein ntau tuaj yeem pab koj kom ncav cuag qhov hnyav. Protein, txawm los ntawm qhov chaw xws li zaub, nqus tau maj mam thiab maj mam pab kom koj lub siab kom ntev thiab tsis tshua ncav cuag rau cov zaub mov tsis zoo.
Cov Zaub Mov Tshaj Thiab Yooj Yim Tshaj Plaws Nrog Cov Qos Yaj Ywm Hauv Ib Qhov Chaw
Cov qos yaj ywm yog ib qho zaub nyiam tshaj plaws. Nws tuaj yeem siv ob qho tib si rau kev npaj cov tais diav loj thiab rau sab tais. Nws ib txwm nyob ntawd thaum peb xav npaj qee yam sai thiab tsis qab yam tsis muaj ntau yam khoom. Ib qho ntawm qhov zoo ntawm cov qos yaj ywm (dhau li ntawm cov saj tshwj xeeb) yog tias lawv muaj tus nqi pheej yig.
Qhov Khoom Noj Khoom Haus Zoo Tshaj Plaws Thiab Kim Tshaj Plaws Nyob Hauv Lub Ntiaj Teb
Npaj zaub mov noj thiab tom qab ntawd nthuav tawm rau tib neeg hauv txoj kev zoo nkauj thiab zoo nkauj yog suav tias yog kev ua yeeb yam zoo. Nws yog qhov yooj yim los kwv yees tus nqi ntawm cov tais raws li cov khoom siv hauv nws. Yog hais tias cov khoom xyaw ntawm cov zaub mov npaj tau kim, nws ib txwm ua raws nws cov nqi dua, tab sis yog tias cov khoom xyaw zaub mov yog pheej yig thiab zoo tib yam, ces qhov no cia li txo nws cov nqi.
Cov No Yog 5 Qhov Zoo Tshaj Plaws Cov Txiaj Ntsig Ntawm Cov Noob Txiv Ntoo
Tej zaum koj raug siv los qaub ncaug dib liab noob ? Qee tus neeg tseem nyiam cov txiv ntsej muag tsis muaj noob, tab sis lawv cov zaub mov muaj txiaj ntsig yuav ua rau koj hloov siab. Cov noob txiv ntoo yog muaj calorie ntau thiab muaj ntau yam khoom noj muaj txiaj ntsig.
Qhov Tseem Ceeb Tshaj Plaws Kev Hloov Siab Tshaj Plaws Uas Muab Peb Cov Protein
Tsis ntev los no, muaj ntau thiab ntau tham txog ntau yam noob xws li amaranth, quinoa thiab chia, uas ob peb tsis tau hnov txog. Tib lub sijhawm, qee cov noob no muaj ntau omega-3 fatty acids uas ntau dua li ntses liab thiab muaj protein ntau dua li cov nqaij.
