13 Cov Khoom Noj Uas Muaj Cov Poov Tshuaj Ntau Dua Cov Txiv Tsawb

2024 Tus sau: Jasmine Walkman | [email protected]. Kawg hloov kho: 2023-12-16 08:31

Mus dhau cov txiv hmab txiv ntoo daj thiab tawm mus thauj cov poov tshuaj nrog cov khoom noj no.

Thaum koj xav txog tag nrho cov as-ham uas koj lub cev xav tau, koj lub siab tuaj yeem xav txog protein, fiber, calcium, vitamin D, lossis tseem muaj omega-3s. Thiab peb hnov qab poov tshuaj qhov twg?

Qab Zib pab koj cov leeg ntshav muag thiab cov leeg sib txuas lus tau zoo, txav mus rau lwm cov as-ham rau hauv koj lub hlwb thiab tswj kev tswj hwm cov sodium ntsev. Yog tias koj tsis tau txais cov tshuaj txaus, koj cov ntshav siab yuav sawv thiab qhov kev pheej hmoo ntawm lub raum pob zeb yuav nce ntxiv.

Qhov xwm zoo yog tias koj tuaj yeem nrhiav ntxiv los ntawm cov poov tshuaj txaus hauv txhua yam zaub mov. Meej lus lub txiv tsawb tseem yog qhov chaw muaj txiaj ntsig nrog nws cov hom phiaj ntawm 422 mg ntawm cov ntxhia lossis kwv yees li 9% ntawm kev pom zoo kom noj txhua hnub (RDA) ntawm 4700 mg, tab sis muaj lwm tus qhov chaw ntawm poov tshuajuas koj yuav tsum tsis txhob quav ntsej.

Ntawm no yog cov npe hauv cov khoom noj muaj protein ntau:

1. Qos qos

2. Dawb qos yaj ywm

3. Lws suav ntses

4. Melon

5. Khov zaub ntsuab

6. Beets

7. Taum dub

8. Taum dawb

9. Cov ntses salmon ntses

10. Edamame

11. Lub taub dag

12. Swiss chard

13. Yogurt

Tom qab hauv tsab xov xwm koj yuav kawm paub ntxiv txog 13 cov zaub mov lawv muaj poov tshuaj ntau dua cov txiv tsawb!

1. Qos qos yaj ywm

Nruab nrab ci cov qos yaj ywm muaj 542 mg (12% RDA) ntawm poov tshuaj.

Cov taub no kuj tseem muaj cov vitamins A, zoo rau lub qhov muag, vitamin C rau ntawm daim tawv nqaij thiab cov hnyuv. Lawv kuj yog ib hom neeg nyiam kawg.

2. Dawb qos yaj ywm

Txaus ntshai! Ib lub qos nws muaj qhov nruab nrab kwv yees li 941 mg poov tshuaj (20% RDP). Thaum ua noj kom haum rau txoj kev noj qab haus huv - ci los yog siav txhob siv kib, lawv tsis tshua muaj calories, rog thiab ntsev. Tsis tas li ntawd, cov qos yaj ywm dawb muaj qhov ua kom zoo ntawm cov vitamin C thiab magnesium. Ib qho laj thawj zoo los npaj thiab noj jam los ntawm koj cov qos yaj ywm nyiam.

3. Lws suav ntses

Cov tshuaj ntsuab ib txwm puv xyaw ntses xyaw yog zais cia qhov chaw ntawm poov tshuajCov. 1 khob kua txiv lws suav muaj 728 mg ntawm potassium (15% RDA). Txiv lws suav kuj tseem muaj cov lycopene, uas yog cov noob ntoo uas muaj qee cov txiv hmab txiv ntoo thiab zaub ua lawv lub npe xim liab. Noj cov qab zib uas muaj suab thaj qis.

4. Melon

Noj ob daim tshiab loj ntawm cov txiv cev thiab koj yuav tau txais 641 mg ntawm poov tshuaj (14% RDA). Txiv ntoo ntsuab kuj tseem yog ib qhov chaw zoo ntawm lycopene, nrog rau cov vitamins A, C thiab B6. Ntxiv rau, ntau dua 90% ntawm cov txiv ntoo yog dej, yog li koj yuav zoo siab tom qab noj tshais nrog tsawg kawg ntawm calories. Ib qho kev xaiv zoo yog kev haus dej txias ua kua txiv uas tsis muaj piam thaj ntxiv. 1 lub raj mis muaj 825 mg ntawm poov tshuaj.

5. Khov zaub ntsuab

Ntxiv 1 lub khob zaub ntsuab rau koj cov zaub mov tom qab lossis zaub nyoos thiab koj yuav tau txais ntau li 540 mg ntawm potassium (11% RDA), thiab 1 khob zaub ntsuab nphoo (180 g) ntxiv ntau npaum li 839 mg (24% RDA). Zaub ntsuab npleem kuj yog nplua nuj nyob hauv magnesium, vitamin A thiab calcium. Nws tsis yog qhov xwm txheej uas spinach yog Popeye Sailor cov zaub mov nyiam. Cov zaub txaus nyiam, cov zaub mov tsis muaj roj thiab muaj nplooj zaub ntsuab.

6. Liab beets

Ib lub khob ntawm cov tev liab ua si liab muab 518 mg ntawm poov tshuaj (11% RDA), thiab 1 ounce (~ 30 g) ntawm beet chips muaj ib qho zoo kawg 90 mg. Cov hauv paus zaub no muaj ntau yam kev siv ntau yam thiab muaj peev xwm siv tau txhua yam ntawm zaub nyoos mus rau kua txiv thiab kua zaub. Raws li kev tshawb nrhiav, haus kua txiv beetroot 90 feeb ua ntej kev tawm dag zog tuaj yeem ua kom muaj khoom ntau dua.

7. Taum dub

Tej zaum koj twb tau yuav cov kaus poom dub taum pauv rau fiber ntau thiab protein - ob yam khoom noj uas ua kom koj nyob ntev rau ntev. Lawv kuj yog neeg qhov chaw ntawm poov tshuajCov. Siv 1 lub khob taum dub thiab koj yuav tau txais 739 mg ntawm cov ntxhia (16% RDA). Lawv kuj muaj calcium, magnesium, folate thiab lwm yam.

8. Taum dawb

Taum dawb yog tej zaum qhov zoo tshaj plaws ntawm poov tshuaj nyob rau hauv lub khw muag khoom noj. 1 khob ntawm taum muaj muaj ntau ntawm cov poov tshuaj - ntau npaum li 1189 mg. Qhov ntawd yog lub quarter ntawm yam koj xav tau txhua hnub. Qhov no tib lub iav tseem ua haujlwm rau kev pom zoo 20 g ntawm cov protein thiab 13 g ntawm fiber.

9. Cov ntses salmon ntses

Cov kaus poom salmon yog npau suav ntawm cov kws ua zaub mov tub nkeeg.

Li ntawm 150 g ntawm cov ntses liab no muaj 487 mg ntawm poov tshuaj (10% RDA). Ntxiv mus, salmon muaj ntau nyob rau hauv omega-3 fatty acids, cov rog tseem ceeb rau lub qhov muag, lub siab thiab lub hlwb kev noj qab haus huv uas lub cev tsis tuaj yeem tsim muaj nws tus kheej.

Cov nqaij ntses no tseem muaj B vitamins ntau, uas pab tsim cov qe ntshav liab thiab hloov cov zaub mov uas koj noj kom muaj zog. Qhov chaw zoo ntawm cov protein - zoo tagnrho rau cov uas sim poob phaus lossis txhim kho cov leeg nqaij.

10. Edamame

Edamame yog ib qho ntawm cov khoom siv ntau tshaj plaws ntawm poov tshuaj hauv ntiaj teb - lub khob muab 676 mg ntawm cov ntxhia, uas yog 14% ntawm kev pom zoo noj txhua hnub. Noj rau nws rau pluas tshais, ntxiv rau nws pov lossis ua ib qho zaub mov sab.

11. Lub taub dag

1 lub khob ntawm lub taub qab zib me ntsis lub caij nplooj zeeg nyiam taub dag no muaj 582 mg ntawm poov tshuaj - 12% RDP, thiab 1 khob ntawm lub taub ci ci qhov sib npaug sib npaug 17% RDP. Koj tseem yuav tau txais cov tshuaj vitamin A ntau ntxiv nrog rau vitamin C, magnesium, folic acid thiab calcium. Tseem ceeb - taub dag los yog zucchini nrog ntsuab / tsaus daim tawv muaj ntau cov poov tshuaj.

12. Swiss chard

1 khob ntawm kub npau npau chard muaj koob tshuaj ntau ntawm cov poov tshuaj, ntau npaum li 961 mg (20% RDA). Cov zaub no zoo kuj yog nplua nuj hauv calcium, hlau, vitamins A, C thiab K.

Koj tuaj yeem npaj nws rau pluas tshais hauv lub lauj kaub nrog qe, dos thiab lws suav.

13. Yogurt

Lub khob ntawm cov kua mis nyeem qaub tsis tu ncua (tsis yog Greek yogurt) tau muaj txiaj ntsig 537 mg (12% RDP) ntawm poov tshuaj. Ntxiv rau, nws muaj yuav luag ib nrab ntawm koj cov calcium xav tau txhua hnub. Haus cov organic thiab yogurt!

Cov poov tshuaj yog ib qho tseem ceeb heev uas tau soj ntsuam cov theem ntawm cov dej hauv lub cev thiab electrolyte sib npaug hauv lub cev, yog li peb tsuas yog xav kom paub txog cov khoom noj nws muaj dab tsi thiab nyob ntawd los haus lawv kom tsis tu ncua!