Koj puas yog ib tug txiv neej nyiam noj cov zaub mov hauv koj cov khoom noj? Tej zaum koj yuav tau them ntau dua kom muaj protein ntau txaus.
Qee qhov chaw ntawm cov protein ntau rau vegetarians, xws li legumes thiab whole grains, tuaj nrog lub siab load ntawm carbohydrates. Yog tias koj noj cov qe los yog cov mis nyuj, cov protein ntau txaus yuav tsis yooj yim, tab sis yog vegan noj zaub mov yuav tsum tau kom koj mloog zoo dua. Ua ntej, txawm li cas los xij, nws tseem ceeb heev kom paub hais tias koj lub cev yuav tsum muaj ntau npaum li cas txhua hnub .
Protein Sources ntawm cov Neeg Muaj Zaub Mov Noj
Peb lub cev yuav tsum muaj ntau hom amino acids , cov khoom vaj tsev ntawm cov nqaij tawv. Feem ntau cov khoom noj cog qoob loo tsis tshua muaj rau ib los yog ntau dua ntawm cov txheeb ze rau koj lub cev xav tau dab tsi. Qhov no yog ib qho ntawm nws lub hauv paus tseem ceeb heev kom tsis txhob cia siab rau ntawm ib qho khoom noj muaj protein ntau.
Tsis tas li ntawd, proteins los ntawm cov khoom noj cog qoob loo tsis yog yooj yim los yog absorbed. Qhov no feem ntau raug xa mus los ntawm cov ntsiab lus xws li kev siv roj ntsha , kev siv cov protein ntau , thiab kev ua haujlwm, thiab lwm yam. Nws txhais tau hais tias tus nqi ntawm cov protein nyob hauv cov zaub mov yuav tsis yog qhov nyiaj koj lub cev tau txais, yog li nws muaj qhov zoo me ntsis ntawm ib lub cushion.
Kev noj zaub mov tsawg-tsis muaj kev noj haus tsis tas noj zaub mov ntau. Muaj kev tshuav nyiaj li cas uas koj xav tau kom thiaj li tau txais cov khoom noj kom txaus tsim nyog tshaj qhov koj xav tau txhua hnub.
1 - Cov qe
Cov qe yog qhov zoo ntawm cov protein, nrog rau kev faib cov amino acids uas yog qhov "zoo tagnrho" rau tib neeg lub cev. Tsis tas li ntawd, qe muaj ntau qhov chaw ntawm ntau lwm cov khoom noj haus. Qee qhov no nyuab nyuab heev (tshwj xeeb hauv daim ntawv yooj yim-absorbed) los ntawm cov nroj tsuag.
Muaj nyob rau hauv daim ntawv teev cov khoom muaj nqis ntawm cov qe yog vitamin B12 , choline , vitamin A (retinol), vitamin D , thiab cov ntaub ntawv yooj yim absorbed ntawm lutein thiab zeaxanthin. Yog tias koj xaiv cov qe los ntawm cov hens uas noj ntau hom khoom noj (dua li "pastured" hens), cov ntsiab lus ntawm cov qe yuav siab dua.
Ib lub qe loj muaj 6 grams ntawm cov protein thiab tsawg tshaj li ntawm ib kab ntawm carbohydrate.
2 - Cov Khoom Noj Khoom Haus
Cov khoom noj xws li mis nyuj, kua mis nyeem qaub, thiab cheese ua rau ntau cov protein, nrog rau calcium thiab riboflavin. Nws yog ib qho tseem ceeb uas yuav tau xyuas daim ntawv lo rau ob qho tib si thiab ntxiv cov suab thaj ntawm cov khoom noj no thiab xyuas kom meej tias lawv haum rau hauv koj qhov kev npaj noj khoom haus tsawg.
Protein nyob hauv cov khoom noj muaj mis:
- Mis: 8 grams ib khob
- Tsev cheese: 15 grams ib 1/2 khob
- Kua mis nyeem qaub: feem ntau 8 mus rau 12 gram ntawm 1 khob (kos daim ntawv lo)
- Cov cheese muag (Mozzarella, Brie, Camembert): 6 grams rau 1 ounce
- Nroj nrab cov cheese (Cheddar, Swiss): 7 los sis 8 grams ib 1 ounce
- Cheese tawv (Parmesan): 10 grams rau 1 ounce
3 - Soob txiv neej
Lub hnub qub ntawm cov khoom cog raws li yog cov kua qaub. Yog hais tias koj zam soy zoo, nws yuav yog ib qho kev pab tiag kom tau txais cov protein ntau txaus. Tib lub sij hawm, nws tsis muab koj ntau npaum li carbohydrate li lwm taum thiab legumes.
Soybeans muaj fiber ntau, protein ntau, vitamin K , hlau, magnesium, tooj liab, manganese, thiab riboflavin, thiab ntau yam phytonutrients , nrog rau cov genistein.
Tag Nrho Soybeans
Tag nrho cov taum pauv yog qhov tsawg kawg nkaus txoj kev ntawm kev siv cov taum pauv hauv koj cov khoom noj. Lawv khaws tag nrho cov fiber, vitamins, minerals, thiab phytonutrients lub noob taum tau muab rau. Ib khob ntawm cov nqaij soybeans muaj li ntawm 29 grams ntawm cov protein, 7 grams net carbs, thiab 10 grams fiber.
Rau ntau yam, cov roj taum dub muaj qhov sib txawv dua li cov xim daj thiab yuav siv tau rau qhov chaw ntawm cov taum loj-carb hauv ib daim ntawv qhia. Koj tuaj yeem nrhiav cov organic, tsis-GMO, cov taum dub nyob hauv BPA tsis pub muaj.
Edamame (tshiab soybeans) yog lwm xaiv rau tag nrho cov taum pauv thiab lawv ua ib qho khoom txom ncauj zoo.
Cov Khoom Noj Muaj Nce Phaus Nyuaj Qhuav
Muaj ntau hom khoom noj uas muaj soy-based. Feem ntau, koj yuav pom cov khoom noj ua qoob loo uas ua rau qog nqaij noj, xws li cov kua kub kub. Lawv tau ua los ntawm cov kua qaub protein cais tawm thiab lwm yam khoom xyaw.
Nyeem daim ntawv qhia kom zoo zoo vim tias yuav ntxiv cov carbohydrate thiab qab zib ua ke. Koj tuaj yeem pom tias qhov kev xaiv zoo dua yog kev txaus siab rau tag nrho cov taum, taum, thiab lub sijhawm.
4 - Soy Mis
Ntawm qhov zoo tshaj plaws-paub soy-based khoom uas yuav ua tau ib tug zoo qhov chaw ntawm protein yog soy mis. Nws yog tsim los ntawm kev sib tsoo kua xau nrog dej, tab sis yog tus nqi ntawm cov protein nws muab txawv ntawm ib hom rau ib qho.
Nws yog qhov zoo tshaj plaws los muas unsweetened soy mis vim tias ntau hom ntxiv qab zib. Nco ntsoov nyeem cov ntawv kom zoo zoo rau cov kev siv khoob carb.
5 - Tofu
Tofu yog tsim los ntawm coagulating soy mis thiab nias cov dej tawm. Nws muaj qhov tsw qab thiab ib qho kev ntxhib los mos uas yooj yim soaks txog txhua yam koj nyiam ntxiv rau nws. Nws yog ib qho ntawm cov khoom noj uas muaj npe nrov tshaj plaws thiab tuaj yeem ua haujlwm rau ntau hom zaub mov txawv.
Lub silent hom ntawm tofu los nyob rau hauv lub thawv ruaj khov thiab zoo rau blending rau hauv shakes, puddings, thiab cov khoom noj zoo "soft". Lub tub yees txias tofu yog firmer thiab zoo rau cov nplaum txias thiab lwm yam ua noj. Koj tuaj yeem nias ntau cov dej tawm ntawm tofu no kom tau ib qho kev ntxhib los mos, thiab ua kom nws ruaj khov dua.
Tus nqi ntawm cov protein thiab carbohydrate nyob rau hauv tofu nws txawv los ntawm firmness thiab cov qauv uas nws tau ua. Ib hom muaj 20 grams ntawm cov protein thiab 2 grams nqa carb nyob rau hauv ib lub 1/2 khob liab.
6 - Tempeh
Tempeh yog tsim los ntawm tag nrho cov taum pauv uas siav, fermented, thiab nias rau hauv ib lub ncuav mog qab zib. Nws yog denser dua tofu thiab tsis tsau li flavours thiab.
Cov ntaub ntawv noj haus ntawm lub sijhawm nws txawv heev, yog li koj yuav tsum tau xyuas lub ntim ntawm txhua lub sijhawm uas koj xav tau. Ib hom muaj 19 gram protein thiab 12 grams nqa carb (ntxiv rau 5 gram fiber) rau 100 grams.
7 - Seitan thiab Cov Nqaij Noob Tseem Caw Gluten
Tej zaum qhov kev hloov loj tshaj plaws uas cov vegetarians ntsib nrog noj zaub mov tsawg tsawg yog qhov yuav tsum tau txo cov nplej. Lawv muaj qee cov protein, thiab cov amino acids nyob hauv lawv nruab nrab cov kua thiab lwm cov legumes los muab tag nrho cov tseem ceeb amino acids.
Hmoov tsis, hom qoob mog thiab feem ntau yog cov hmoov nplej feem ntau. Txawm li cas los xij, cov protein ntau hauv cov nplej (feem ntau yog hom qoob mog gluten) yuav muab sib cais thiab siv ob peb txoj kev, xws li seans thiab tseem ceeb hnav glutens.
Ntau tus neeg muaj kev txhawj xeeb txog kev rhiab heev rau cov nplej thiab gluten. Xyuas kom tseeb tias qhov no tsis yog qhov teeb meem rau koj ua ntej noj cov nqi qoob mog gluten.
Seitan
Seitan yog tsim los ntawm gluten ib feem ntawm cov qoob loo, yog li ntawd nws muaj protein ntau thiab tsawg hauv carbohydrate. Nws qee zaum hu ua "wheat meat" lossis "mock duck." Nws yog feem ntau tsim rau loaves thiab cubes, txawm tias muaj lwm cov ntawv. Ib hom muaj 21 gram protein, 3 grams net carbs, thiab 1 gram fiber rau ib lub khob rau 1/3.
Muaj Nqos Ntsuas Nplej Gluten
Kev noj qab nyob zoo gluten yog hmoov ua los ntawm ziab nplej gluten. Koj yuav nquag pom nws hauv cov zaub mov rau cov khoom siv qis carb.
8 - Mov thiab lwm cov hmoov nplej
Tsis zoo li cov nplej, feem ntau lwm cov nplej tsis muaj txaus los yog hom protein zoo los ua tej yam zoo li seitan. Txawm li cas los, txhuv thiab hemp, thiab lwm yam nroj tsuag zoo li cov kua thiab cov noob taum, yuav siv tau los ua cov hmoov ua kom muaj protein ntau.
Cov no yog tag nrho cov kev ua tiav rau qee qhov kev kawm, tab sis lawv tuaj yeem pab tau cov khoom noj rau kev noj haus rau qee yam.
9 - Ceev thiab Noob
Ceev thiab noob tuaj yeem ua ib qho txiaj ntsig rau koj cov kev noj haus zoo ib yam nkaus thiab. Feem ntau cov txiv ntseej thiab noob muaj 8 gram protein ib quarter khob, tab sis lawv txawv raws hom.
Qhov tseem ceeb tshaj plaws kom nco ntsoov nrog cov txiv ntseej thiab noob yog kev tiv thaiv kab mob. Lawv ua khoom noj zoo heev, tab txawm nws tseem yoojyim los noj ntau dhau los yam tsis paub nws. Koj tuaj yeem tiv thaiv qhov no los ntawm kev faib ua lawv ib leeg thaum koj coj tuaj rau hauv tsev.
10 - Tsis txhob noj cov zaub mov hauv cov zaub mov ua muaj protein ntau
Zaub mov manufacturers yuav ntxiv cov suab thaj kom txhua yam, nrog rau cov zaub mov protein ntau xws li kua mis thiab yogurt. Nyeem cov ntawv sau kom zoo thiab tsis txhob poob rau cov khoom qab zib xws li cov xim av daj, kua txiv hmab txiv ntoo, kua txiv hmab txiv ntoo thiab kua txiv ev paum qhuav. Rau koj lub cev, qhov no tsuas yog cov qab zib xwb.
Khaws cov ntawv nyeem thaum nws tuaj yeem ua khoom noj los yog ntim khoom noj. Cov qauv piv txwv yog cov khoom pauv hloov rau cov nqaij thiab cov cheese, uas feem ntau tau ntxiv cov hmoov txhuv nplej siab thiab cov suab thaj.
Txawm tias cov khoom xyaw uas suab yooj yooj yim thiab tsis muaj qab hau yuav muaj ib zaj dab neeg loj dua lawv. Piv txwv li, cov zaub mov zoo li cov mis nyuj tuaj yeem raug cais tawm rau ib tug neeg lub cev, txhua yam uas tau qhuav thiab hloov mus rau ntau lub hmoov, ces siv ntau txoj kev.
"Mis nyuj protein ntau concentrate" yog ib qho xws li cov hmoov sib tov. Txhua cov nqaij uas tsis yog cov protein molecules tau raug stripped los ntawm nws. Tsis tas li, txhua kauj ruam hauv kev ua haujlwm muaj peev xwm thuam lossis paug nws.
Paub Ntau Yam Khoom Uas Koj Yuav Tsum Tau
Zoo li cov protein, nws yog ib qho tseem ceeb kom paub tseeb tias carbohydrate koj lub cev xav tau ntau npaum li cas . Peb lub cev sib txawv nyob rau hauv lawv lub siab kam rau cov carbohydrate, thiab ntau cov zaub mov uas tsis tshua muaj neeg khaus tau npaj tseg. Yog tias koj tabtom noj zaubmov tsawg-tsawg, koj yuav tsum nrog koj tus kws khomob tham txog qhov tsim nyog.
Lo Lus Ntawm
Thaum koj hloov los ntawm kev noj haus tsis tu ncua mus rau cov zaub mov tsis tshua muaj zaub mov noj, koj qhov chaw ntawm cov protein yuav tsum hloov ntawm cov carb-carb taum thiab nplej kom tsawg-carb soy, seitan, qe, thiab mis. Txaus siab rau kev tshawb nrhiav cov zaub mov tshiab hauv cov kev xaiv no.
> Source:
> Teb Chaws Asmeskas Tuam Tsev Ua Haujlwm. USDA Cov Khoom Noj Khoom Database. 2016.