2024 Tus sau: Jasmine Walkman | [email protected]. Kawg hloov kho: 2023-12-16 08:31
Cov nqaij ua haujlwm yog cov khoom lag luam tseem ceeb ntawm cov kabmob, cov leeg, tawv nqaij, cov tshuaj hormones thiab yuav luag txhua yam hauv peb lub cev.
Vim li no, nws yuav tsum noj zoo protein ntau ntawm txhua pluas noj. Cov kev tshawb fawb qhia tau hais tias nws txhim kho kev noj qab haus huv, poob phaus thiab rog rog, thaum nce cov leeg nqaij thiab lub zog.
Cov khoom noj muaj protein ntau txo qis ntshav siab, tawm tsam ntshav qab zib thiab lwm yam.
Qhov pom zoo kom noj protein ntau txhua hnub yog 46 g rau poj niam thiab 56 g rau txiv neej.
Txawm li cas los xij, ntau tus kws tshaj lij ntseeg tias peb xav tau ntau ntau dua qhov ntawd rau peb lub cev ua haujlwm tau zoo.
Txheeb xyuas peb cov npe ntawm 20 tus cov zaub mov qabuas nrog muaj protein ntau:
1. Cov Qe
Cov qe muaj cov vitamins, minerals, cov rog zoo, tshuaj tua kab mob thiab khoom noj uas cov neeg feem ntau tsis tau. Lawv yog cov nyob rau hauv protein, thiab qe dawb yog yuav luag tsis muaj protein ntau.
Cov ntsiab lus protein: 35% ntawm tag nrho cov calories. 1 lub qe loj yog 78 calories thiab muaj 6 g ntawm protein.
2. Cov txiv ntoo
Almonds muaj cov as-ham tseem ceeb, nrog rau fiber ntau, vitamin E, manganese thiab magnesium.
Cov ntsiab lus protein: 13% ntawm tag nrho cov calories. 28 g ntawm almonds yog 161 calories thiab muaj 6 g ntawm protein.
3. Cov nqaij qaib mis
Cov nqaij qaib mis yog ib qho nrov tshaj plaws cov zaub mov muaj protein ntauCov. Lawv yooj yim los npaj thiab yeej qab kawg yog tias koj paub cov zaub mov kom haum.
Cov ntsiab lus protein: 80% ntawm tag nrho cov calories. 1 lub ci nqaij qaib mis muaj 53 g ntawm protein thiab yog 284 calories.
4. Cov Oats
Oats muaj cov magnesium, manganese, vitamin B1 thiab ntau lwm yam txiv ntoo.
Cov ntsiab lus protein: 15% ntawm tag nrho cov calories. Ib nrab khob khob oats muaj 13 g ntawm protein, uas yog 303 calories.
5. Tsev cheese
Tsev cheese yog ib qho tshij ua nrog cov uas muaj rog ntau thiab muaj calorie ntau. Nws muaj cov calcium, phosphorus, selenium, vitamin B12, vitamin B2 thiab lwm yam khoom noj haus zoo.
Cov ntsiab lus protein: 59% ntawm tag nrho cov calories. 226 g ntawm tsev cheese nrog 2% rog muaj 27 g ntawm protein, uas yog 194 calories.
6. Strained yogurt
Strained yogurt yog six, creamy thiab muaj ntau yam khoom noj haus.
Cov ntsiab lus protein: 48% ntawm tag nrho cov calories. 170 g ntawm cov rog tsis muaj rog yogurt muaj 17 g ntawm protein, uas tsuas yog 100 calories.
7. Cov kua mis tshiab
Cov mis nyuj yog qhov zoo tshaj plaws ntawm zoo protein ntau, ntxiv rau calcium, phosphorus thiab vitamin B2. Nws muaj tsawg dua li ntawm yuav luag txhua qhov kev xav tau ntawm tib neeg lub cev xav tau thiab muaj cov txiaj ntsig kev noj qab haus huv zoo.
Cov ntsiab lus protein: 21% ntawm tag nrho cov calories. 1 khob mis muaj 8 g ntawm protein, uas yog 149 calories.
8. Cov zaub mov ci
Zaub cob pob muaj ntau nyob rau hauv cov vitamin C, vitamin K, fiber thiab potassium. Zaub cob pob tseem muaj ntau lub cev ua rau xyoob ntoo, uas yog vim li cas thiaj ntseeg tias yuav pab tiv thaiv qog noj ntshav.
Cov ntsiab lus protein: 20% ntawm tag nrho cov calories. 96 g ntawm zaub cob pob muaj 3 g ntawm protein, uas yog 31 calories.
9. Nqaij nyuj
Nqaij muaj ntau cov ntsiab lus muaj protein ntau thiab ntxim nyiam kawg. Nws muaj cov hlau, vitamin B12 thiab ntau ntau ntawm cov as-ham tseem ceeb.
Cov ntsiab lus protein: 53% ntawm tag nrho cov calories. 85 g ntawm nqaij nyuj siav nrog 10% rog, muaj 22 g ntawm protein thiab yog 184 calories.
10. Tuna
Rog cev nqaij daim tawv tsawg thiab muaj calories. Zoo li lwm cov ntses, nws tseem yog ntau yam khoom noj muaj ntau thiab muaj qhov txaus siab ntawm omega-3 fatty acids.
Cov ntsiab lus protein: 94% ntawm tag nrho cov calories. 154 g ntawm tuna muaj 39 g ntawm protein, uas yog 179 calories.
11. Quinoa
Yees duab: Yordanka Kovacheva
Quinoa yog nplua nuj nyob hauv ntau cov vitamins, minerals, fiber ntau thiab tshuaj tiv thaiv kab mob. Nws muaj ntau cov txiaj ntsig kev noj qab haus huv.
Cov ntsiab lus protein: 15% ntawm tag nrho cov calories. 185 g ntawm quinoa siav muaj 8 g ntawm protein, uas yog 222 calories.
12. Whey muaj protein ntau pab
Thaum koj tsis muaj sijhawm los ua noj, muaj protein ntau yuav pab tau. Whey protein yog ib hom protein zoo uas tau zais cia los ntawm cov khoom noj mis nyuj. Nws tau pom tias muaj txiaj ntsig zoo hauv kev tsim cov leeg leeg thiab pab ua kom yuag.
Protein cov ntsiab lus: Txawv ntawm cov hom. Nws tuaj yeem ua dhau 90% ntawm tag nrho cov calories, nrog 20-50 g ntawm protein rau ib pluag noj.
13. Cov txiv qaub
Cov kua txiv kab yog muaj fiber ntau, magnesium, potassium, hlau, vitamin B9, tooj liab, manganese thiab lwm yam as-ham. Cov lentils yog cov neeg ntiaj teb cov txiaj ntsig zoo tshaj plaws ntawm cov nroj tsuag protein thiab yog ib qho khoom noj zoo rau cov neeg tsis noj nqaij thiab tsiaj.
Cov ntsiab lus protein: 27% ntawm tag nrho cov calories. 198 g ntawm cov roj nyeem siav muaj 18 g ntawm protein, uas yog 230 calories.
14. Lub ncuav mov ntawm Exekees
Exekees mov ci yog tsim los ntawm cov noob qoob noob qoob, txhauv tag nrho cov noob qoob noob qoob, suav nrog cov nplej, txhuv, txhuv, nplej, taum pauv thiab lentils. Piv rau feem ntau ntawm cov khob cij, nws muaj protein ntau, fiber ntau thiab ntau yam zaub mov muaj txiaj ntsig.
Cov ntsiab lus protein: 20% ntawm tag nrho cov calories. 1 daim muaj 4 g ntawm protein, uas yog 80 calories.
15. Taub dag noob
Cov noob taub dag muaj ntau yam khoom noj muaj txiaj ntsig, nrog rau cov hlau, magnesium thiab zinc. Cov ntsiab lus protein: 14% ntawm tag nrho cov calories. 28 g muaj 5 g ntawm protein, uas yog 125 calories.
16. Qaib ntxhw mis
Qaib ntxhw muaj protein ntau, nrog cov rog thiab muaj calories ntau. Qaib ntxhw ob lub mis yog qhov qab heev thiab muaj ntau yam vitamins thiab minerals. Cov ntsiab lus protein: 70% ntawm tag nrho cov calories. 85 g ntawm qaib cov txwv mis muaj 24 g ntawm protein thiab yog 146 calories.
17. Txhua hom ntses
Ntses muaj cov as-ham tseem ceeb thiab yog qhov ntawm omega-3 fatty acids. Protein ntau cov ntsiab lus: Muaj ntau cov kuj sib txawv. Piv txwv, salmon muaj 46% cov protein. 85 g ntawm salmon muaj 19 g ntawm protein, uas yog sib npaug nrog 175 calories.
18. Ntshws
Yees duab: Zoritsa
Cw cw muaj calories ntau tab sis muaj ntau yam khoom noj, nrog rau selenium thiab vitamin B12. Zoo li ntses, cws muaj ntau nyob rau hauv omega-3 fatty acids.
Cov ntsiab lus protein: 90% ntawm tag nrho cov calories. 85 g ntawm cws muaj 18 g ntawm protein, uas yog 84 calories.
19. Zaub pob qe
Zaub pob qe yog ib qho zaub zoo tshaj plaws thiab muaj fiber ntau, vitamin C thiab lwm yam khoom noj muaj txiaj ntsig.
Cov ntsiab lus protein: 17% ntawm tag nrho cov calories. 78 g ntawm Zaub pob qe muaj 2 g ntawm protein, uas yog 28 calories.
20. Cov txiv laum huab xeeb
Txiv laum huab xeeb nrog cov ntsiab lus muaj protein ntau, fiber ntau thiab magnesium. Raws li kev tshawb fawb ntau, lawv pab poob phaus.
Cov ntsiab lus protein: 16% ntawm tag nrho cov calories. 28 g ntawm txiv laum huab xeeb muaj 7 g ntawm protein, uas yog 159 calories.
Pom zoo:
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 Qab Qab Nrog Taum Los Ntawm Cov Zaub Mov Hauv Mev
Cov khoom noj hauv Mev, uas yog qhov zoo siab rau nws cov pob kws ncuav, paub zoo li tortillas, nrog nws cov burritos, guacamole, ceviche, biria thiab pawg ntawm lwm cov neeg tshwj xeeb Mev tshwj xeeb, kuj yog ib qho ntawm feem ntau tsw thiab ntsim.
Yawg Cov Cai Rau Cov Kua Zaub Qab Thiab Kua Zaub Nrog Zaub Mov Thiab Tsev
Kua zaub thiab kua zaub tau npaj los ntawm ntau yam khoom lag luam: nqaij, nqaij qaib, zaub, ntses, legumes, nplej zom thiab txiv hmab txiv ntoo. Cov kua zaub thiab kua zaub tau muab faib ua ob pawg: nrog cov khoom ua ke thiab nrog tsev.
Peb Yuav Thiab Noj Ntau Thiab Ntau Cov Zaub Mov
Nws zoo li tsuas yog kev lag luam khoom noj khoom haus tseem tsis muaj kev cuam tshuam los ntawm kev kub ntxhov hauv ntiaj teb. Koj tsis tuaj yeem pab tab sis pom tias ntau thiab tsawg dua cov lag luam me lossis cov khw muag khaub ncaws thiab cov chaw kaw tsev kaw lawv lub qhov rooj, kev loj hlob ntawm cov khoom noj khoom haus tau dhau los ua qhov tseeb thiab ntau dua.
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.
