Noj Cov Khoom Noj Txiaj Ntsim Uas Txo Rau Koj Cov Khoom Noj Txav Mus Los
Thaum koj tshaib plab, koj puas xaiv cov khoom noj txom ncauj nrog protein? Kev tshawb nrhiav tau hais tias cov neeg uas haus cov protein ntau thoob plaws hauv lub hnub muaj qhov hnyav ntau dua cov neeg uas haus tsawg dua. Yog li thaum koj tab tom sim poob phaus, koj yuav tsum tsis txhob tsuas muaj protein ntau hauv koj cov pluas noj , tab sis kuj yog hauv koj cov khoom noj txom ncauj.
Qhov teeb meem yog tias muaj ntau cov khoom noj muaj protein ntau muaj roj, calorie, thiab qab zib.
Ib txhia yog tsim rau cov neeg ncaws pob uas tabtom sim nce phaus thiab qee cov khoom noj khoom haus muaj protein ntau yog tsis zoo. Yog li dab tsi 's dieter ua? Siv cov npe no los nrhiav kev noj qab haus huv, qis calorie khoom noj txom ncauj nrog protein.
Noj Qab Haus Huv, Ceev Muaj Cov Khoom Noj Uas Muaj Qee Protein
Yog tias koj mus rau qhov mus thiab koj yuav tsum tau nrhiav kev ceev tom, koj tsis tas yuav mus rau ib qho chaw tshwj xeeb ntawm cov tshuaj vitamin. Koj yuav pom ob peb noj qab nyob zoo, muaj protein ntau hauv koj lub khw muag khoom noj lossis khoom noj khoom haus. Nrhiav tej yam ntawm cov khoom noj qab haus huv, kev yooj yim.
- Hard-boiled qe
- Sushi lossis sashimi
- Nqaij npuas Jerky
- Tsev cheese
- Cov roj uas tsis yog rog lossis roj tsawg yog siv qe kua qe (unsweetened yog qhov zoo tshaj kom tsis txhob ntxiv qab zib)
- Edamame
- Almonds los yog walnuts (ib qho av tshiab xwb)
- Skim Mis los yog mis nyuj chocolate mis nyuj (ntau dua hauv qab zib)
- Txiv laum huab xeeb los yog almond butter nrog cov uas tsis muaj calorie crackers (xws li Wasa) los yog tag nrho lis noob
- Grab-thiab-mus quinoa nyias nrog veggies
Koj yuav pom tau tias qee cov khw nojmov zaubmov, xws li Jamba Kua txiv, ua haujlwm zoo uas yooj yim mus lob thiab mus.
Ceev faj, txawm li cas los xij, vim hais tias qee tus dej haus muaj qab zib ntau dua li cov protein thiab tuaj yeem cuam tshuam koj cov khoom noj. Nco ntsoov xyuas cov ntaub ntawv qhia txog khoom noj khoom haus ua ntej koj txiav txim siab.
Cov dej zoo yog ua tau cov khoom noj txom ncauj, noj qab haus huv uas muaj protein ntau, tab sis ceev faj kom tshawb tau cov lus qhia txog khoom noj khoom haus ua ntej koj yuav. Qee lub hwjtxwv muaj kuab zoo nkauj yog ua rau txiv hmab txiv ntoo ua rau nws zoo siab.
Qhov kawg tshwm sim yog tias koj tau ntxiv qab zib tsis muaj fiber ntau thiab tsawg dua cov protein.
Muaj Nqes Qis Muaj Nqes Muaj Nqes Muaj Nqis Tau Los Muaj Nqes Qis
Muaj qee lub tswv yim npaj ua lag luam thiab ntse, koj tuaj yeem sau koj lub tub yees thiab cov pantry nrog cov khoom noj txom ncauj zoo noj. Koj tuaj yeem ua cov protein tuav thiab lwm cov khoom noj txom ncauj kom txuag tau nyiaj. Yog tias koj muaj hom khoom noj txom ncauj zoo txawv txhua lub sijhawm, lawv yooj yim mus lob thaum koj tshaib plab. Tom qab ntawd koj yuav tsis tshua mus rau cov khoom noj txom nyem tsawg xws li chips thiab ncuav qab zib.
- Qhov Zoo Tshaj Khoom Noj Khoom Noj Kom Zoo Tshaj Plaub
- Ib qho khoom noj txom ncauj ib leeg noj rau hauv koj lub Fridge
- Yuav Ua Li Cas Smoothie: Dos thiab Tsis Noj
- Yuav ua li cas kom tsis txhob muaj calories ntau hauv cov nqaij npau npau
- Yuav ua li cas yuav ua rau koj tus kheej Protein Bars
- 24 Eggless High Protein Khoom noj txom ncauj
- Noj cov zaubmov zoo rau cov menyuam yaus
Thaum kawg, nco ntsoov nco tias txawm tias protein ntau los ua kom cov nqaij ntshiv thiab ua kom koj cov metabolism , ntau protein ntau tsis zoo dua. Noj cov calorie ntau ntau txhua hnub thiab cov qog noj protein kom poob phaus thiab khaws cov phaus tawm kom zoo.
Qhov chaw:
George A. Bray, MD; Steven R. Smith, MD; Lilian de Jonge, PhD; Hui Xie, PhD; Jennifer Rood, PhD; Corby K. Martin, PhD; Marlene Feem ntau, PhD; Courtney Brock, MS, RD; Susan Mancuso, BSN, RN; Leanne M. Redman, PhD. "Cov nyhuv ntawm kev noj zaubmov cov kabmob ntawm qhov hnyav nce, Kev siv hluav taws xob, thiab lub cev muaj pes tsawg thaum lub sijhawm Overeating." Phau Ntawv Teev Tseg ntawm American Medical Association 2012; 307 (1): 47-55.
Kev Ntseeg ntawm 4 lub cev nqaij daim tawv ploj txawv txawv hauv cov roj, protein, roj hmab, thiab carbohydrate rau cov roj rog, lean mass, visceral adipose cov ntaub so ntswg, thiab cov roj ntsha hepatic: tau los ntawm cov ntawv pov thawj LOST. " American Journal of Clinical Nutrition Lub Ib Hlis 18, 2012.
Andrea R. Josse, Stephanie A. Atkinson, Mark A. Tarnopolsky, Stuart M. Phillips. "Kev Siv Cov Khoom Noj Thiab Cov Khoom Uas Muaj Zis Muaj Kev Nyab Xeeb Lub Cev Muaj Zog thiab Kev Coj Ncaj Nuj Nqis Nyuaj Hloov Taw Qhia Cov Muaj Mob Lossis Muaj Kev Nyuaj Tshaj rau Cov Poj Niam Cev Phev Heev thiab Cov Ntxhais Ntxhais." Cov Khoom Noj Khoom Haus Hauv Lub Xya Hli 20, 2011.
Phillips SM, Zemel MB. "Nyhuv ntawm cov protein, cov khoom noj khoom haus thiab lub zog tshuav hauv optimizing lub cev muaj pes tsawg leeg." PubMed.gov 2011; 69: 97-108.
Lisa Ib Te Morenga, Megan T Levers, Sheila M Williams, Rachel C Brown thiab Jim Mann. "Sib piv ntawm cov protein ntau thiab cov khoom noj uas muaj hnyav hnyav hauv cov poj niam uas muaj feem xyuam rau cov metabolic syndrome: ib qho kev sim xaiv." Nutrition Journal Lub Plaub Hlis 2011.