2024 Tus sau: Jasmine Walkman | [email protected]. Kawg hloov kho: 2023-12-16 08:31
Ob qho khoom noj khoom haus thiab kev tawm dag zog yog qhov tseem ceeb los tsim cov nqaij ntshiv.
Cov khoom noj muaj protein ntau yog qhov tseem ceeb heev, tab sis cov khoom noj carbohydrates thiab cov rog kuj yog qhov tsis tau ua qhov qis. Koj kuj yuav tsum mob siab rau kev qhia ua ntu zus.
Yog tias koj xav ua tiav koj cov hom phiaj, saib mus rau daim ntawv teev npe 20 ntawm qhov zoo tshaj plaws cov khoom noj rau cov nqaij ntshiv loj:
1. Cov Qe
Cov qe muaj cov protein zoo, cov rog zoo, B vitamins thiab amino acids leucine.
2. Tshuaj မုန်
85 g ntawm salmon muaj txog 17 g ntawm protein, yuav luag 2 g ntawm omega-3 fatty acids thiab ntau cov tseem ceeb B vitamins.
3. Cov nqaij qaib mis
85 g ntawm nqaij qaib mis muaj txog 26 g ntawm zoo protein thiab ntau cov vitamins B.
4. Strait yogurt
Cov khoom siv mis ua tsis tsuas muaj cov protein zoo, tab sis kuj tseem muaj cov roj ntsha sai sai thiab cov protein zom tau sai.
5. Tuna
Hauv 85 g ntawm tuna muaj 20 g ntawm protein. Ntxiv rau, tuna muaj ntau ntawm omega-3 fatty acids, vitamin A thiab ntau cov vitamins B, suav nrog B12, niacin thiab B6.
6. Nqaij nyuj
Nqaij nyuj yog cov nplua nuj nyob hauv qhov zoo cov protein, B vitamins, minerals thiab creatine.
7. Caw
Lub cw no yuav luag ntshiab proteinCov. 85 g ntawm cws muaj 18 g ntawm protein, 1 g ntawm cov rog thiab 0 carbohydrates. Cw kuj tseem muaj ntau ntawm cov amino acid leucine.
8. Taum
Soy yog qhov zoo ntawm cov vitamins K, hlau thiab phosphorus. 86 g ntawm kua taum muaj 14 g ntawm protein, noj qab nyob zoo tsis muaj rog thiab muaj ntau cov vitamins thiab minerals.
9. Tsev cheese
226 g ntawm qis - rog tsev cheese muaj 28 g ntawm protein thiab ib qho tseem ceeb rau kev mob leeg amino acid leucine.
10. Qaib ntxhw mis
85 g ntawm qaib cov txwv mis muaj txog 25 g ntawm protein thiab yuav luag tsis muaj rog lossis carbohydrates. Qaib ntxhw ob lub mis kuj yog qhov zoo ntawm niacin, uas pab cov txheej txheem cov rog thiab cov carbohydrates hauv lub cev.
11. Bob
Cov noob taum nrov muaj txog 15 g ntawm zaub protein ib 172 g ntawm taum. Ntxiv mus, lawv yog cov zoo tshaj ntawm cov tshuaj fiber thiab B vitamins, magnesium, phosphorus thiab hlau.
12. Quinoa
185 g ntawm siav quinoa muaj txog 40 g ntawm carbohydrates, 8 g ntawm protein, 5 g ntawm fiber ntau thiab ntau ntawm magnesium thiab phosphorus.
13. Ncuav qab zib
240 g ntawm cov kaus poom chickpeas muaj txog 12 g ntawm protein, 50 g ntawm carbohydrates thiab 10 g ntawm fiber.
14. Cov txiv laum huab xeeb
73 g ntawm txiv laum huab xeeb muaj 17 g ntawm protein, 16 g ntawm carbohydrates thiab nyiaj ntau ntawm cov roj tsis muaj roj, uas yog li 425 calories. Piv nrog rau ntau lwm cov khoom cog, cov txiv laum huab xeeb muaj ntau ntawm cov amino acid leucine.
15. Pob kws yob
60 g ntawm buckwheat hmoov nplej muaj li 8 g ntawm protein, nrog rau ntau cov tshuaj fiber thiab carbohydrates. Buckwheat yog ib qho khoom noj zoo rau hauv kev noj qab haus huv vim nws cov ntsiab lus tseem ceeb ntawm cov vitamins B, magnesium, manganese thiab phosphorus.
16. Tofu
124 g ntawm tofu nyoos muaj 10 g ntawm protein, 6 g ntawm cov rog thiab 2 g ntawm carbohydrates. Nws yog qhov txiaj ntsig zoo ntawm calcium, uas yog qhov tseem ceeb rau kev ua kom cov leeg ua haujlwm thiab mob pob txha.
17. Cov nqaij npuas ua nqaij ntses
Yees duab: VILI-Violeta Mateva
54 g nqaij npuas tenderloin muaj 18 g ntawm cov protein thiab tsuas yog 2 g ntawm cov rog.
18. Mis nyuj haus
Mis nyuj yog sib tov ntawm cov protein, carbohydrates thiab cov rog. Zoo li lwm cov khoom siv mis nyuj, mis muaj cov protein ua kom sai thiab qeeb zom tau.
19. Txiv mab txiv ntoo
Txog 172 g ntawm almonds muaj 16 g ntawm protein thiab ntau ntau ntawm cov vitamin E, magnesium thiab phosphorus.
20. Cov nplej xim av
Txawm hais tias 195 g ntawm cov hmoov nplej siav tsuas muaj 5 g ntawm protein, nws muaj cov carbohydrates uas xav tau los txhawb kev ua haujlwm hauv lub cev.
Pom zoo:
Cov Khoom Noj Khoom Haus Uas Muab Rau Peb Ntawm Cov Khoom Ntawm Cov Hlau
Yuav kom ua haujlwm zoo, peb lub cev xav tau ntau yam khoom noj muaj txiaj ntsig zoo, cov vitamins thiab minerals. Ib qho ntawm cov zaub mov tseem ceeb tshaj plaws rau peb txoj kev noj qab haus huv yog hlau. Nws ua cov haujlwm yooj yim hauv lub cev, xws li thauj cov pa oxygen thiab txhawb kev tsim cov qe ntshav liab.
Khoom Noj Khoom Haus Zoo Tshaj Plaws Cov Khoom Noj Txom Ncauj Rau Qhov Kev Kawm Zoo Rau Hnub
Lo lus vegetarianism muab los ntawm ob lo lus Latin: ciaj sia, tseem ceeb thiab zaub. Lub etymology muab lub tswv yim meej txog hom ntawm kev noj haus. Qhov no yog ib txhiab xyoo ntawm cov zaub mov noj uas tseem cuam tshuam rau hnub no. Noj qab nyob zoo tsis muaj roj (cholesterol);
Yuav Ua Li Cas Ua Cov Qos Yaj Ywm Nqaij Ntuag Cov Nqaij - Cov Lus Qhia Rau Cov Pib Tshiab
Tsis muaj teeb meem dab tsi daim ntawv qhia rau cov qos yaj ywm meatballs koj muaj koj lub qhov muag, nws tsis tuaj yeem npaj tau yam tsis muaj kev npaj ntawm cov qos lawv tus kheej. Thiab nws yog nws qhia rau cov pib tshiab hauv kev txiav txim siab txog cov nqaij ua nqaij , peb yuav sim ua kom ntxaws raws li tau muaj hauv peb cov lus piav qhia.
Cov Nqaij Ntshiv Thiab Yooj Yim Nrog Cov Qos Yaj Ywm
Txawm hais tias cov tais diav nrog qos yaj ywm yeej ib txwm nyuaj los xaiv tias yuav ua li cas. Tej zaum vim tias, txawm tias peb npaj lawv li cas los xij, cov qos yaj ywm yeej ib txwm ua qab, thiab zoo dua, feem ntau cov ntawv qhia feem ntau tsis tas yuav siv ntau yam khoom.
Pib Hnub Nrog Txiv Hmab Txiv Ntoo Thiab Tshuaj Yej Nyob Rau Hauv Cov Nqaij Ntshiv Thiab Noj Qab Nyob Zoo
Feem ntau cov kws kho mob thiab cov kws ua noj ua haus ntseeg tias pluas tshais yog cov zaub mov tseem ceeb tshaj plaws rau hnub ntawd. Tab sis yog nws tiag tiag li? Hauv tsab xov xwm no peb yuav sau peb qho laj thawj rau noj tshais! Yog lawm, ib qho mob tseem ceeb yog haus cov zaub mov muaj protein ntau thiab nplua nuj.
