Raws li cov zaub mov kev lag luam, 2018 yog lub xyoo yuav tsum tau noj txhua yam ntawm cov khoom noj nroj tsuag. Cov khoom noj cog zaub siab muaj protein ntau yog cov khoom siv tom qab tshaj plaws thiab kuj tshwm sim los ua tus tshaj plaws tsis to taub. Nws yooj yim tshaj qhov koj xav tau kom tau cov khoom noj khoom haus no nrov rau hauv koj tsev neeg cov khoom noj txhua hnub. Ntawm no yog qee yam ntawm cov khoom noj uas muaj protein ntau nplua nuj, zus los ntawm cov nroj tsuag.
Protein 101
Saib cov amino acids hauv tej phau ntawv kawm biology thiab koj yuav pom lawv yog cov khoom vaj tsev ntawm cov nqaij tawv. Txawm tias lawv cov ntsiab txhais me ntsis, cov amino acids yog ib qho tseem ceeb ntawm kev noj qab haus huv. Cov amino acids thiab lawv cov txiaj ntsim kev noj qab haus huv tau los ua cov khoom noj khoom haus cov lus, tiam sis kev xaav tom qab lawv tseem ruam tshaj plaws.
Thaum peb noj cov khoom noj muaj protein ntau, lawv tau tawg rau hauv lawv cov amino acids. Cov khoom noj sib txawv muaj cov amino acids txawv. Muaj nees nkaum amino acids nyob rau hauv tag nrho thiab thaum lawv nkag mus rau hauv lub cev, lawv shuffled thiab reorganised mus ua hauj lwm ob peb yam tseem ceeb nrog rau kev sib zog ntawm cov leeg nqaij, pub rau cov dej sib luag, kev tiv thaiv kab mob hauv lub cev, thiab cov kua ntau dua.
Thaum txiav txim siab tias cov khoom noj uas muaj protein ntau zoo li cas, lub hom phiaj yog kom haus tag nrho cov khoom vaj tse. Tsiaj cov zaub mov zoo li nqaij, qe, thiab mis muaj cov 20 amino acids, thaum cov protein los ntawm cov nroj tsuag yuav ploj zuj zus ib lossis ntau dua amino acid.
Xaiv cov zaub mov raws li cog qoob loo raws li 20 amino acids quota, thiab lwm tus, thaum noj hauv ob peb ua ke, tuaj yeem ua tau raws li cov kev xav tau no. Piv txwv, txhuv thiab noob taum sib ntxiv ua ke rau tag nrho 20 cov amino acids.
Kev xaiv raws li kev cog paj rau cov protein ntau yog vim muaj ntau yam tsawg dua hauv cov rog muaj roj thaum piv rau cov khoom noj raws tsiaj.
Cov khoom noj cog qoob loo kuj muaj fiber ntau rau txoj kev digestive system thiab muaj cov kab mob me me. Nroj tsuag kuj muaj ntau yam phytochemicals thiab antioxidants uas tiv thaiv hlwb thiab sib ntaus mob thoob plaws hauv lub cev.
Superstar Plant Proteins
Muaj ntau txoj hauv kev txaus siab rau cov khoom noj raws li cov nroj tsuag yog tias koj gravitate ntawm cov khoom noj no xyov khoom noj. Ua tsaug rau qhov tseem ceeb ntawm cov zaub mov raws li cov khoom noj, cov zaub mov no pheej yig thiab yooj yim mus nrhiav hauv lub khw muag khoom noj.
Soy
Pob zeb xaiv lus tau muab cov khoom noj kua muag xws li edamame, taum thiab kua mis ib lub npe phem. Muab cov lus xaiv tseg cia thiab khaw cov khoom noj, raws li cov kev pabcuam povthawj uas yog scientifically proven health benefits of soy. Cov khoom noj uas muaj roj tsawg thiab cov kua ua kua yog cov muaj roj tsawg thiab tuaj rau nruab nrog ib qho puv kua txob ntawm cov amino acids, cov tib neeg pom hauv cov nqaij. Txaus siab rau cubed ntxiv tofu li kev hloov rau cov qe scrambled , roasted hauv qhov cub kub, los yog sautéed nyob rau hauv lub yias tsis yoj nrog ob peb tee roj thiab seasoned nrog ntsev. Kua mis nyuj muaj 7 grams ntawm cov protein rau ib khob dej. Tib qhov ntawm cov nyuj lub mis muaj yim gram. Cov kua mis tseem tuaj yeem muaj zog nrog vitamin D thiab calcium, ua rau nws muaj kev hloov pauv tsis zoo rau cereal, smoothies, thiab ci.
Lentils
Lentils yog ib qho tsis zoo uas tsis pom zoo vim hais tias los ntawm qhov chaw sib txig lawv muaj nws tag nrho. Lentils pob nyob rau hauv ib tug loj koob tshuaj as-ham, nrog rau cov nqaij noj qab nyob zoo thiab cov nplua nuj fiber ntau. Nrog ob npaug protein cov ntsiab lus ntawm quinoa thiab ib daim ntawv teev cov vitamins thiab minerals ntev, lawv muaj nqis noj ntau dua. Siv lentils hauv cov kua zaub, stews , tais diav, lossis hoob tseem ceeb zoo li techos thiab lettuce khob. Lentils kuj siv tau ua ib qho nqaij hloov hauv cov zaub mov txawv rau cov phuam qhaub cij thiab cov kua.
Ceev
Nrhiav cov hau kev los sib koom cog txiv ntseej xws li almonds, walnuts, thiab cashews rau hauv koj cov pluas noj thiab khoom noj txom ncauj. Txhua hom ntawm cov txiv ntoo highlights lawv tus kheej tshwj xeeb cov khoom noj thiab muaj chaw rau lawv txhua tus noj qab nyob zoo.
Omega-3 nplua nuj walnuts ntxiv ib lub cim tshwj xeeb thiab kev ntxhib los mos zoo rau smoothies thiab ua rau kev noj cov nqaij lwm cov zaub mov hauv cov zaub mov. Crunchy almonds tau ntim nrog vitamin E (ib qho antioxidant haib) thiab yog ib txoj hauv kev yooj yim rau kev cuam tshuam rau yav tsaus ntuj rooj plaub ntawm munchies. Almonds kuj tseem siv tau rau cov khoom noj qab haus huv ntawm cov qhob noom granola , almond butter, thiab ncuav muffins. Lub me me, buttery flavour ntawm cashews yog ib qho kev txais tos ntxiv ua paj thiab txhuv kib . Tsau cov khoom hnav hauv dej thaum tsaus ntuj thiab tom qab ntawd muab sib xyaw rau hauv smoothies thiab kua zaub ua lub vegan hloov rau cov dej qab zib.
Quinoa
Quinoa tseem muaj lwm cov zaub mov raws li nrog tib lub vaj huam sib luag ntawm cov amino acids li nqaij. Quinoa yog cov noob me me uas tuaj yeem siv tau los yog ua noj ua haus hauv cov kua qab zib, txias thiab sov so, thiab ov oights ovats. Quinoa kuj ua rau cov khoom noj khoom haus tsis muaj piam thaj tsis muaj piam thaj rau cov kua txob thiab cov txiv hmab txiv ntoo hauv cov veggie. Txhua lub khob quinoa packs hauv fiber, hlau thiab yim grams protein. Ua cov khoom seem hauv ib hnub rau kev npaj pluas noj, nws tsuas siv li 20 feeb los npaj.
Peanut Butter
Saib tshaj cov qhaub cij rau qhov noj su thiab siv cov txiv laum huab xeeb kom muab tsw zoo, zoo nkauj thiab zoo raws li cog rau zaub nyoos, zaub mov, cov khoom noj txom ncauj tom tsev. Txhua ob-tablespoon uas pabcuam ntawm no cov phooj ywg zoo nkauj nyiam muaj yim grams protein, ntxiv rau lub plawv-noj qab nyob zoo unsaturated nqaijrog. Thaum mus yuav ib lub txiv lauj kaub ntawm cov txiv laum huab xeeb, nrhiav ib hom tshuaj uas muaj cov khoom qab zib yooj yim (txiv laum huab xeeb thiab ntsev) tsis txhob ua cov roj thiab ntxiv qab zib.
Chickpeas
Taum yog ib qho ntawm cov feem ntau muaj protein ntau raws li cov proteins. Hauv ib khob ntawm chickpeas (garbanzo taum) koj yuav pom 15 grams ntawm cov protein thiab ib nrab hnub tus nqi ntawm kev tshaib plab-fiber ntau. Ntxiv cov chickpeas kom avocado toast, zaub los yog cov zaub nyoos los yog sib xyaws nrog ib pawg pob txha rau kab ntsig thiab kis rau qhaub cij. Rinsed, drained thiab qhuav chickpeas kuj tau seasoned thiab roasted nyob rau hauv qhov cub rau ib tug crunchy finger zaub mov.
Chia noob
Paub hais tias muaj ntau cov roj omega-3 thiab lawv muaj peev xwm ua kom tiav rau hauv cov nroj tsuag delightfully fuzzy, muaj ntau yam khoom noj khoom haus ntawm chia noob. Thaum ib qho nyuaj thiab nyuab nrhiav kev, chia tau ploj tag lawm. Lawv yog cov nrov garnish rau smoothie bowls tab sis feem ntau cov neeg tsis paub qab hau chia cov ntsiab lus muaj protein ntau. Ob lub tablespoons ntawm chia noob muaj rau grams ntawm cov protein nrog rau ib qho tsim nyog ntawm fiber. Cov txiv hmab txiv ntoo, kua txiv hmab txiv ntoo thiab kua txiv hmab txiv ntoo thiab cov khoom noj muag hauv lub fridge thaum tsaus ntuj rau lub npuav ntawm npau suav npau suav tom qab thaum sawv ntxov. Muab ob peb rab diav los ua ke los yog sib tov nrog dej thiab siv raws li lub qe hloov hauv muffins thiab lwm cov khoom ci.