17 Pheej Yig Thiab Kev Noj Qab Haus Huv Los Ntawm Cov Protein

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

Ntxiv ntawm cov zaub mov, nplua nuj nyob hauv cov protein rau koj cov kev noj haus yuav pab kom yuag thiab ua kom cov leeg mob.

Muaj ntau cov khoom noj muaj protein ntauhaum rau kev noj haus, nyiam thiab peev nyiaj.

Xauj daim ntawv teev npe 17 kev noj qab haus huv los ntawm cov proteinuas pheej yig:

1. Ntuj txiv laum huab xeeb

Ob dia ntawm txiv laum huab xeeb muab 8 g ntawm protein. Xaiv cov txiv laum huab xeeb txiv ntoo thaum tsim nyog kom tsis txhob muaj cov khoom xyaw tsis xws li ntxiv qab zib thiab roj.

2 lub qe

Duab: 1

Qe yog ib qho ntawm cov zaub mov muaj txiaj ntsig zoo tshaj plaws nyob rau hauv ntiaj chaw thiab muaj nqis heev. Ntxiv nrog rau muaj ntau cov vitamins, minerals thiab cov rog zoo, lawv yog nplua nuj nyob hauv cov proteinCov. Ib lub qe loj muaj 6 g ntawm protein. Kev noj qe yog txoj kev zoo los ua kom muaj protein ntau thiab txo cov calories kom tsawg, uas yuav pab koj poob phaus.

3. Peb noj taum ntsuab

Edamame yog unripe taum pauv nrog tev. Lawv yog cov txiaj ntsig zoo ntawm cov noob protein. 155 g ntawm edamame muab ib qho muaj nqis 17 g ntawm protein.

4. Cov ntses kaus poom

85 g ntawm kaus poom tuna tsuas muaj txog 99 calories, ntawm qhov muaj txog 20 g yog zoo protein ntauCov. Nws tseem yog ib qho txiaj ntsig zoo ntawm omega-3 fatty acids uas pab tua tawm tsam hauv lub cev.

5. Strained yogurt

Strained yogurt yog qhov zoo tshaj plaws ntawm protein. 224 g ntawm strained yogurt muaj txog 17 g ntawm protein.

6. Paj noob hlis noob

Cov noob paj noob hlis muaj qhov zoo kawg ntawm cov protein. 30 g ntawm paj noob hlis muaj txog 6 g ntawm protein. Lawv kuj tseem yog cov nplua nuj nyob hauv cov as-ham xws li vitamin E thiab magnesium.

7. Taum dub

Taum dub yog ib qho ntawm cov peev txheej tshaj plaws ntawm cov nroj tsuag protein uas koj tuaj yeem yuav. Ntxiv rau kev muaj protein, taum taum dub yog qhov zoo tshaj plaws ntawm fiber. 172 g ntawm noob taum dub muaj ntau dua 15 g ntawm protein thiab 15 g ntawm fiber.

8. Cov Sardines

Sardines yog cov nplua nuj nyob hauv cov protein thiab cov as-ham tseem ceeb. 92 g ntawm sardines muaj txog 23 g ntawm protein, ntxiv rau vitamin D thiab B12.

9. Tsev cheese

Tsev cheese yog cov khoom noj uas tsis muaj calorie ntau ntau hauv lub cev. 210 g ntawm tag nrho tsev cheese muaj tshaj 23 g ntawm protein thiab tsuas yog 206 calories. Cov muaj protein ntau hauv cov tsev cheese ua rau nws yog qhov kev xaiv zoo rau cov neeg ncaws pob thiab cov neeg uas xav ua kom cov nqaij leeg loj.

10. Whey muaj protein ntau

Cov hmoov nplej dawb ua lub luag haujlwm tseem ceeb hauv kev poob phaus thiab cov leeg nqaij. 28 g ntawm whey protein hmoov muaj qhov zoo tshaj plaws 20 g ntawm protein.

11. Cov txiv qaub

Lo ntsiab muag yog muag ntau thiab nqis kuj tau zoo li kuj zoo pheej yig cov protein ntauCov. 198 g ntawm lentils muab 18 g ntawm zaub protein. Nws yog fiber ntau, hlau, potassium thiab B vitamins.

12. Cov Ncauj

Oats yog cov nplua nuj nyob hauv cov protein ntau dua li lwm cov zaub mov. 78 g ntawm oats muaj 13 g ntawm protein. Nws yog siab nyob rau hauv cov vitamins, minerals thiab soluble fiber.

13. Amaranth

246 g ntawm amaranth siav muab ntau dua 9 g ntawm protein. Nws yog qhov zoo ntawm folic acid, manganese, magnesium, phosphorus thiab hlau.

14. Cov kua mis tshiab

Mis nyuj muaj ntau yam, uas ua rau nws xaiv zoo rau txhua tus. Ib khob mis tseem muaj ntau dua 8 g ntawm protein. Nws yog qhov tshwj xeeb tshaj yog muaj calcium thiab phosphorus, uas pab tswj cov pob txha noj qab haus huv.

15. Taub dag noob

Taub dag noob yog qhov uas muaj txiaj ntsig zoo ntawm lub cev. Ntxiv rau lawv kom koj cov zaub mov noj yog qhov ntse thiab noj qab haus huv los ua kom koj cov protein tsawg. 28 g ntawm taub dag noob muaj 7 g ntawm protein.

16. Cov kaus poom salmon

Salmon yog ib qho zoo tshaj ntawm cov protein. 112 g ntawm cov kaus poom salmon muaj 26 g ntawm protein, nrog rau B12, vitamin D, selenium thiab omega-3 fatty acids.

17. Qaib ntxhw tsuav nqaij

Minced qaib cov txwv yog zaub mov zoo thiab muaj calories tsawg. Nws yog heev protein, B vitamins thiab selenium. 28 g ntawm minced qaib cov txwv muaj 23 g ntawm protein thiab 195 calories.