Peb txhua tus paub tias peb lub cev tau txais lub zog los ntawm cov khoom noj uas peb noj. Muaj peb yam khoom noj tseem ceeb uas muab lub zog no. Lawv yog cov carbohydrates , cov rog, thiab cov protein. Peb hu cov no ua cov macronutrients. Ntawm cov no, protein yog qhov tseem ceeb tshaj plaws thiab tsis tuaj yeem tsis tau rau peb lub cev. Tab sis qhov xav tsis thoob, peb lub cev tsis tuaj yeem khaws cov protein. Yog li ntawd, peb yuav tsum tau txais cov protein uas xav tau los ntawm cov khoom noj uas peb noj txhua hnub.
Vim li cas cov protein thiaj tseem ceeb rau peb?
Hais yooj yim xwb, cov protein zoo li cov khoom siv rau peb lub cev. Lawv yog cov khoom me me hu ua amino acids. Qee hom protein, xws li whey protein, muaj tag nrho cuaj yam amino acids tseem ceeb.
Qhov kev pabcuam uas cov protein muab rau peb lub cev tsis yog ib qho haujlwm me me. Xav txog xwb...
- Rau kev loj hlob thiab kho cov leeg nqaij thiab cov nqaij mos: Cov protein yog qhov tseem ceeb rau kev rov tsim kho dua thaum koj tawm dag zog lossis raug mob me.
- Ua cov enzymes thiab cov tshuaj hormones : Protein yog lub hauv paus tseem ceeb ntawm cov enzymes thiab cov tshuaj hormones uas tswj ntau yam txheej txheem hauv peb lub cev.
- Muab zog: Ib yam li cov carbohydrates thiab cov rog, lub cev kuj siv cov protein los tsim zog thaum xav tau.
Tsis yog li ntawd xwb, cov protein tseem ceeb rau kev loj hlob thiab kev ciaj sia nyob zoo ntawm txhua yam los ntawm peb cov plaub hau, rau tes, tawv nqaij, ntshav, thiab pob txha mos.
Tam sim no tej zaum koj yuav xav paub tias, "Yog li kuv xav tau protein ntau npaum li cas ib hnub?" Qhov ntau npaum li cas ntawm cov protein uas koj xav tau tiag tiag nyob ntawm koj qhov hnyav, hnub nyoog, thiab koj ua haujlwm ntau npaum li cas. Yog li, txoj hauv kev zoo tshaj plaws los nrhiav qhov ntau npaum li cas ntawm cov protein rau koj yog tham nrog koj tus kws kho mob hauv tsev neeg, aka Dr.
Qhov nruab nrab, ib tug neeg laus xav tau li ntawm 7 grams ntawm cov protein rau txhua 20 phaus ntawm qhov hnyav ntawm lub cev. Qhov ntawd txhais tau tias ib tug neeg uas hnyav 140 phaus (kwv yees li 63 kilograms) xav tau li ntawm 50 grams ntawm cov protein ib hnub.
Cov protein zoo tshaj plaws yog dab tsi?
Muaj ntau yam khoom noj uas muaj protein. Tab sis qee yam zoo dua li lwm yam. Piv txwv li, ntses, taum, thiab taum pauv zoo dua li cov nqaij ua tiav xws li cov hnyuv ntxwm thiab cov dev kub. Cov nqaij liab xws li nqaij nyuj thiab nqaij npuas yogNws muaj roj ntau . Qhov no tuaj yeem ua rau cov roj cholesterol nce siab thiab ua rau muaj kab mob plawv ntau ntxiv. Yog li ntawd, yog tias koj noj nqaij liab, nws yog ib qho zoo kom noj nws kom me me , tsis txhob noj ntau zaus.
Nov yog qee cov khoom noj khoom haus zoo thiab muaj protein ntau.
| Hom zaub mov | Kev piav qhia thiab cov ntsiab lus ntawm cov protein |
|---|---|
| Ntses | Ib txoj hauv kev zoo tshaj plaws kom tau txais cov protein. Ntses salmon muaj 17 grams ntawm cov protein hauv 3 ooj. Cod muaj 15 grams. Tsis tas li ntawd, ntses kuj muaj ntau yam khoom noj khoom haus, xws li omega-3 fatty acids thiab vitamin D. |
| Qaib | Nws nrov heev ntawm peb hauv Sri Lanka. 4 ooj ntawm cov nqaij qaib tsis muaj daim tawv nqaij muaj 26 grams ntawm cov protein. 3 ooj ntawm cov nqaij qaib ntxhw muaj 25 grams ntawm cov protein. |
| Taum pauv | Cov taum pauv muaj 31 grams ntawm cov protein ib khob! Cov zaub ntsuab xws li chickpeas, taum pauv liab, thiab taum dub kuj muaj protein ntau. Lawv kuj muaj fiber ntau, uas pab tswj kev tshaib plab. |
| Cov taum pauv | Nws yog ib yam khoom noj tseem ceeb hauv peb lub tsev. Ib khob taum pauv siav muaj li ntawm 18 grams ntawm cov protein. Nws kuj muaj fiber ntau. |
| Qe | Feem ntau ntawm cov protein hauv qe yog nyob rau hauv cov qe dawb. Lawv yog cov protein tiav, txhais tau tias lawv muaj tag nrho 9 cov amino acids tseem ceeb. |
| Cov txiv ntoo zoo li cashews thiab txiv laum huab xeeb | Cov txiv ntseej thiab cov txiv ntseej pistachios muaj 6 grams ntawm cov protein ib ooj (kwv yees li 28 grams). Txawm li cas los xij, koj yuav tsum xav txog cov calories thaum kib lawv nrog ntsev thiab roj. |
| Mis nyuj | Ntau cov cheese muaj roj ntau, tab sis ib khob ntawm cov cheese uas tsis muaj roj ntau muaj 24 grams ntawm cov protein thiab ntau calcium. |
Cov khoom noj txom ncauj uas muaj protein ntau thiab yooj yim
Koj tsis tas yuav noj ib daim protein bar thaum koj tshaib plab me ntsis thaum noj su. Tsuas yog npaj me ntsis xwb, koj tuaj yeem ua tau ib qho khoom noj txom ncauj qab thiab muaj txiaj ntsig zoo hauv tsev.
Skyr
Qhov no yog cov khoom noj mis nyuj zoo ib yam li mis nyuj qaub (yogurt). Ib khob Skyr muaj protein ntau li ob npaug (kwv yees li 15 grams) ntau dua li cov mis nyuj qaub uas tsis muaj roj ntau . Koj tuaj yeem ua kom cov protein ntau dua los ntawm kev ntxiv cov noob chia.
Hummus
Cov kua txob no ua los ntawm cov taum pauv siav zoo heev nrog cov zaub (carrots, cucumbers). 2/3 khob ntawm hummus muaj li 7 grams ntawm cov protein.
Edamame
Qhov no yog hais txog cov taum pauv uas nyob hauv cov noob. Lawv tuaj yeem noj tau los ntawm kev rhaub lawv hauv dej ntsev. Edamame muaj ntau cov protein, kwv yees li 18 grams ib khob.
Cov taum pauv kib
Muab cov taum pauv hauv cov kaus poom, lim dej tawm, ntxiv me ntsis roj txiv roj, ntsev, thiab kua txob, thiab ci hauv qhov cub (200 degrees Celsius) li 20-30 feeb. Ib nrab khob ntawm cov no muaj li 7 grams ntawm cov protein.
Tuna thiab crackers
Ib lub thoob ntses tuna hauv dej muaj li ntawm 27 grams ntawm cov protein. Qhov no yog ib qho khoom noj txom ncauj zoo heev thaum noj nrog ob peb lub ncuav qhob cij whole-wheat.
Txiv ntoo qab zib
Noj li ob diav roj txiv laum huab xeeb tsis qab zib los yog roj txiv laum huab xeeb nrog cov txiv apple hlais los yog cov ceg celery. Qhov no yuav muab tau li 7 grams ntawm cov protein.
Cov Lus Qhia Txog Kev Coj Mus Tsev
- Protein yog ib qho khoom noj khoom haus tseem ceeb rau koj lub cev tag nrho, suav nrog koj cov leeg, daim tawv nqaij, plaub hau, thiab cov rau tes.
- Vim tias peb lub cev tsis tuaj yeem khaws cov protein, nws yog ib qho tseem ceeb heev kom tau txais nws los ntawm peb cov zaub mov txhua hnub.
- Thaum noj cov protein, xaiv cov khoom noj khoom haus zoo xws li ntses, nqaij qaib, qe, taum pauv, thiab taum pauv es tsis txhob noj nqaij uas muaj cov khoom noj uas tau muab zom lawm.
- Thaum koj tshaib plab thaum nruab hnub, kev noj ib qho khoom noj txom ncauj yooj yim uas muaj protein ntau tuaj yeem pab koj muaj zog ntev dua.
- Yog tias koj tsis paub meej txog qhov ntau npaum li cas ntawm cov protein uas koj xav tau, tsis txhob yig mus nrhiav kev qhia los ntawm koj tus kws kho mob .
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Tsis muaj lus teb tau muab tso tawm. Ntxiv koj cov lus tawm ntawm no thawj zaug.
Ntxiv koj cov lus