2024 Tus sau: Jasmine Walkman | [email protected]. Kawg hloov kho: 2023-12-16 08:31
Cov kws qhia kev noj qab haus huv pom zoo kom koj yuav tsum suav nrog txhua pluas noj cov khoom noj uas muaj protein ntauraws li lawv yog qhov tseem ceeb ntawm kev noj qab haus huv thiab muaj txiaj ntsig.
Lawv kuj tsim nyog yog tias koj tau txiav txim siab kom poob phaus, yog li ntawd thaum muaj calorie tsis txaus, cov rog rog tsis hlawv thiab yog li koj tau txais lub cev zoo nkauj thiab nruj.
Koj yim muaj nyob, koj yim xav tau protein ntau koj xav tauCov. Cov mis ib nrab yog raws li nram no: ib tug neeg yuav tsum haus 0.8 grams ntawm protein nyob rau ib phaus ntawm lub cev qhov hnyav hauv ib hnub (txoj cai no tsis siv rau cov menyuam yaus).
Nws ntseeg tau tias cov nyiaj no tsuas yog tuaj yeem tau nrog cov khoom lag luam ntawm cov tsiaj keeb kwm. Txawm li cas los xij, yog tias koj yog vegan lossis tsis nyiam nqaij, ces peb muaj xov zoo rau koj. Muaj ntau cov khoom lag luam uas koj yuav tau txais qhov tsim nyog niaj hnub ntawm cov protein.
1. Taum dub
Ib qho ntawm cov khoom no muaj 15 gram ntawm cov proteinCov. Raws nraim tib yam muaj nyob hauv 50 grams nqaij npuas lossis 2 txhais ceg qaib. Tsis tas li ntawd, cov noob taum dub yog qhov zoo tshaj ntawm cov roj carbon, cov vitamins thiab cov zaub mov. Lawv kuj tseem muaj ntau cov tshuaj tiv thaiv kab mob, thiab nws kuj muaj cov khoom los tiv thaiv. Cov khoom no kuj muaj cov rog rog, uas kuj yog ib qho ntxiv tsis yooj yim.
2. Bob Lima
Qhov no yog ntau yam ntawm cov taum dawb. Nws muaj cov creamy saj, uas yog vim li cas nws tseem hu ua oily. Nws muaj fiber ntau, hlau, magnesium, calcium, protein, rog thiab vitamins. Ib qho ua haujlwm ntawm nws muaj 14 gram ntawm cov protein, uas yog sib npaug rau ib qho kev pab ntawm scrambled qe.
3. Cov roj txiv ntoo lossis roj txiv ntoo
60 gram ntawm cov txiv ntoo no lossis 1 tablespoon ntawm almond roj muaj 12 gram ntawm cov protein, zoo li 400 ml mis. Tsis tas li ntawd, nws yog nplua nuj nyob rau hauv ntau cov as-ham, minerals, antioxidants, vitamins, calcium, magnesium thiab hlau.
4. Cov ceg ntoo
Zoo li legumes, yog li ntawd lentils yog qhov muaj protein ntau, raws li nyob rau hauv ib feem lawv yog 18 grams. Tsis tas li ntawd, nws yog nplua nuj nyob hauv fiber ntau, cov vitamins thiab cov zaub mov.
5. Taum
Soy zoo heev cov zaub mov muaj protein ntau los hloov thiab tsuas yog qis dua me ntsis nqaij hauv cov ntsiab lus ntawm cov tshuaj antioxidant nws muaj. Tsis tas li ntawd, nws yog nplua nuj nyob hauv cov vitamins thiab cov protein, thiab hauv ib qho yog 18 grams. Tus nqi qub muaj nyob hauv 75 gram ntawm salmon lossis 180 grams ntawm tsev cheese.
6. Quinoa
Ib khob ntawm hau quinoa muaj 8 gram ntawm cov protein, thiab nws kuj tsis muaj gluten. Nws yog ib qho ntawm ob peb cov nroj tsuag uas muaj txhua qhov tseem ceeb amino acids. Nws tseem yog nplua nuj hauv fiber ntau, magnesium, vitamins E thiab B, hlau, potassium, calcium, phosphorus thiab cov tshuaj antioxidant tseem ceeb tshaj plaws. Quinoa muaj qhov glycemic tsawg heev, uas yog qhov tshwj xeeb hauv kev tswj cov ntshav qab zib.
7. Nplooj Tsawb
Peb txhua tus nco qab txog cov menyuam yaus zaj yeeb yaj kiab Popeye Sailor, thiab txawm tias nws yeej ib txwm muab zaub ntsuab rau thaum nws xav tau lub zog. Txawm li cas los xij, peb tsis pom zoo kom haus cov kaus poom spinach, vim cov khoom tshiab muaj ntau cov vitamins thiab minerals. Nrog 300 grams ntawm nws koj yuav tau txais 9 grams protein. Nws yog cov nplua nuj folic acid, nws yog ib qho tseem ceeb heev rau kev loj hlob ntawm tes thiab kev noj qab haus huv, nrog rau cov niam yug.
8. Cov qhua nyiaj npib
Nws tsis muaj gluten thiab tsis muaj glycemic index, yog li nws yog qhov zoo rau cov neeg muaj ntshav qab zib thiab cov uas xav poob ceeb thawj. Ntxiv rau, buckwheat yog qhov zoo kawg nkaus ntawm cov protein yooj yim zom tau. 100 grams ntawm nws muaj 12.6 grams ntawm cov protein. Rau kev sib piv, tib cov nyiaj muaj nyob hauv 2 lub qe hau.
9. Neeg siab phem
100 grams ntawm hummus muaj 8 grams protein. Qhov no yog sib npaug rau lub khob ntawm cov mis nyuj skim los yog 2 tablespoons ntawm cov nqaij minced. Koj tuaj yeem yooj yim npaj cov zaub mov no txawm tias koj tus kheej. Nws yog txaus kom sib tov lub hwj nrog chickpeas, ib lub plaub hau ntawm qej, txiv roj roj, noob hnav tahini, txiv qaub kua txiv thiab ntsev rau hauv lub tshuab ua zaub mov thiab sib tov txhua yam zoo.
10. Txiv noj qab zib
Txiv hmab txiv ntoo txiv ntoo txiv ntoo ua tau qab kawg. Hauv Is Nrias teb, qhov no hu ua cov mov ntawm cov neeg pluag, tab sis nws yog qhov tseem ceeb cov zaub mov muaj protein ntau los hloov, 250 grams ntawm nws muaj tib tus nqi protein ntau raws li ib khob ntawm skim mis. Tsis tas li ntawd, nws yog qhov tseeb ntawm cov vitamins A, B thiab C, thiab cov txiv duaj txiv ntoo yog qhov muaj txiaj ntsig zoo ntawm magnesium thiab folic acid.
Txog niaj hnub no, tsis muaj kev pom zoo ntawm seb nws puas yog thiab seb koj tuaj yeem tso tawm kiag cov khoom ntawm cov tsiaj keeb kwm. Txawm li cas los xij, raws li koj tuaj yeem pom, khoom uas muaj protein ntau nplua nuj, tsis yog tsawg txhua.
Pom zoo:
Lub Tebchaws Denmark Yog Pib Qhia Qhov Kev Hloov Pauv Hloov Pauv Ntawm Cov Menyuam Yaus Ntim Khoom Noj
Yuav kom daws tau qhov teeb meem ntawm kev tsis meej cov menyuam ntim zaub mov, Lub Tebchaws Denmark tab tom qhia kev hloov pauv hauv kev muag thiab tshaj tawm cov khoom lag luam uas tau npaj rau menyuam yaus. Lawv tau los ua thawj lub tebchaws nyob sab Europe los txwv kev siv cov cim kev paub tsiaj ntawm cov ntawv ntim thiab hauv kev tshaj tawm rau cov khoom noj muaj menyuam tsis zoo.
Cov Zaub Mov Twg Tuaj Yeem Yog Cov Nqaij Hloov Chaw
Qee zaum peb tsis nco qab, thiab peb ib txhia tsis paub, muaj protein nyob hauv ntau yam zaub mov uas tsis yog nqaij. Cov khoom muaj protein ntau yog cov pheej yig dua, kev noj qab haus huv zoo dua thiab tuaj yeem khaws rau lub sijhawm ntev dua li ntawm cov nqaij lag luam.
Hloov Cov Roj Qab Rog Hauv Cov Zaub Mov Txawv Nrog Cov Zaub Mov No
Rau ntau yam, ntau thiab ntau tus neeg tsis lees paub kev siv cov margarine Cov. Feem ntau muag nyob rau hauv lub npe "oleo", margarine yog tag nrho ntawm cov artificially tsim trans cov rog. Txawm tias cov hom lag luam uas lees tias lawv cov khoom muaj 0 g ntawm lawv yeej muaj tsawg kawg 500 mg ntawm cov roj trans.
Tsis Txhob Muab Kib Ntau Thiab Ntau Cov Khoom Noj Uas Tsis Haum Hauv Lub Tsev Kawm Ntawv Me! Nov Yog Cov Ntawv Qhia Zaub Mov Hloov
Nws yog txwv tsis pub npaj thiab pabcuam kib zaub mov , khoom qab zib, khaub noom thiab ncuav ci nqaij rau cov menyuam yaus hauv cov tsev zov menyuam yaus thiab tsev kawm preschool. Nov yog ib qho ntawm cov kev pauv hloov uas tau nkag rau hauv Txoj Cai ntawm kev noj zaub mov zoo rau cov menyuam yaus muaj hnub nyoog 3 txog 7 xyoo, uas tau muab tso rau hauv lub vev xaib ntawm Ministry of Health kom tau txais kev sab laj rau pej xeem.
Kev Hloov Pauv Dej Hloov Pauv DNA Thiab Ua Rau Peb Muaj Hnub Nyoog
Qhov tseeb tias haus dej haus tsis muaj txiaj ntsig tsis yog cov ntaub ntawv tshiab. Cov neeg noj zaub mov zoo ib txwm qhia tib neeg kom txo lawv txoj kev noj mov, vim tias lawv muaj calories ntau, uas tom qab ntawd tsis hlawv. Cov dej qab zib no muaj teeb meem tshwj xeeb tshaj yog rau cov hluas, uas twv yuav raug hu lawv.
