Cov Khoom Noj Uas Yog Qhov Pheej Yig Ntawm Cov Protein Zoo

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

Protein yog ib lub tsev tsim nyog rau peb lub cev. Thiab ob peb yuav tsis sib haum cov txiaj ntsig ntawm cov protein ntau yam ua ntej cov hluavtaws.

Cov qe, nqaij, zaub, nqaij nruab deg - tag nrho cov no yog cov khoom uas muaj protein ntau, tab sis txhua tus muaj nws tus yam ntxwv. Thiab lawv cov nqi sib txawv tsis yog qhov xav kom txhob tshua.

Thiab yog li ntawd, cov zaub mov twg yog cov nplua nuj nyob hauv cov protein thiab tib lub sijhawm txaus?

1. Cov Qe

Ntev ua ntej kev tsim tawm ntawm cov protein hluavtaws, cov qe yog qhov tseem ceeb hauv kev noj haus ntawm cov neeg ncaws pob. Hais txog cov protein, txhua qhov nqaij ci yuav dhau cov qe, vim tias qhov ntsuas no hauv lawv tsis tshaj 7 grams. Cov lus zais rau kev ua tiav yog qhov no:

Qe protein yog li 95% nqus tau. Cov qe muaj cov roj thiab cov carbohydrates tsawg kawg nkaus. Lawv yooj yim los npaj. Lawv kuj tseem muaj cov vitamins, minerals, antioxidants xav tau kev pom kev, thiab cov as-ham uas yuav tsum muaj rau kev ua haujlwm hauv lub hlwb, uas peb tsis tau txais cov khoom txaus hauv lub cev yuag.

Tag nrho lub qe yog qhov chaw ntawm proteinthiab qe dawb yog protein ntshiab. 1 lub qe loj tag nrho muaj 6 gram ntawm cov protein ntshiab, 78 kcal.

2. Nqaij qaib mis

Cov mis qaib mis yog cov khoom nrov heev thaum nws los txog muaj protein ntau thiab yog suav hais tias yog khoom noj muaj kuab zaub mov vim nws cov ntsiab lus muaj rog tsawg (tsawg dua 8%). Tab sis cov ntsiab lus protein hauv 100 g ntawm nqaij tshaj 24%. Ua tsaug rau qhov no, lub cev tau txais 130 kcal. Nqaij qaib mis yog qhov yooj yim heev los npaj thiab saj tsis txaus ntseeg.

3. Tsev cheese

Ntxiv rau cov protein zoo, tsev cheese muaj ntau cov calcium, phosphorus, selenium, vitamin B12, riboflavin (vitamin B2) thiab ntau lwm yam kab hauv qab.

100 g ntawm tsev cheese muaj 18 g ntshiab protein.

4. Mis nyuj haus

Nws yog cov mis ib qho tseem ceeb heev ntawm cov protein, tab sis coob tus neeg laus muaj teeb meem nqus tau lactose. Tab sis yog tias koj tsis yog ib tus ntawm lawv thiab koj tuaj yeem txaus siab rau cov mis nyuj, ces nws yog qhov txiaj ntsig zoo ntawm cov protein zoo.

Yuav luag txhua txhua cov as-ham uas tsim nyog rau peb lub cev muaj nyob hauv cov mis ua kom me me.

Mis nyuj kuj tseem muaj calcium, phosphorus thiab riboflavin (vitamin B2).

Cov protein nyob hauv ib khob mis nyuj yog kwv yees li tib yam li hauv 1 lub qe, uas yog - txog 8 g.

Vim tias qhov sib txawv ntawm cov roj ntsha sib txawv, cov ntsiab lus calorie nws txawv ntawm 44 txog 64 kcal ib 100 ml ntawm mis.

4. Taub dag noob

Cov noob taub dag yog qhov muaj txiaj ntsig zoo: lawv muaj ntau lub zinc, hlau, magnesium, phosphorus thiab manganese, thiab ntau hom vitamins (pawg B, A, E, K). 100 g ntawm noob muaj 19 g ntawm protein.

Cov noob flax (12% calories), noob paj noob hlis (12%) thiab cov noob chia (11%) tsis tau deb dua cov noob taub dag hais txog cov ntsiab lus protein.

5. Ntses yog cov khoom noj qab nyob zoo rau ntau yam laj thawj

Nws muaj ntau nyob rau hauv ntau cov kab kawm thiab tseem ceeb tshaj, nws muaj omega-3 fatty acids, uas yog qhov tseem ceeb rau kev noj qab haus huv.

Ntawm lwm cov ntses, tuna yog nrov tshwj xeeb tshaj yog thiab tuaj yeem pom nyob hauv daim ntawv cov kaus poom ntawm tus nqi qis.

Tuna yog yuav luag muaj protein ntau vim tias nws muaj cov rog thiab calories ntau. Nws muaj ntau yam khoom noj muaj txiaj ntsig thiab muaj qhov tseem ceeb ntawm omega-3 fatty acids.

100 g ntawm tuna muaj 29 g ntawm protein, uas muab lub cev 96 kcal.