Grams ntawm Protein nyob rau hauv Qaib, Qe, Taum, thiab Ntau
Koj puas xav paub tseeb tias koj noj zaub mov txaus txhua hnub? Yog tias koj paub tias muaj protein ntau npaum li cas , ces koj tuaj yeem pib xaiv cov khoom noj uas muaj protein ntau uas yuav ua kom zoo dua. Thaum koj tuaj yeem xav txog nqaij qaib, ntses, thiab nqaij liab ua ib qho protein, koj tuaj yeem nrhiav tau cov protein los ntawm cov khoom cog xws li taum thiab noob.
Nreeg Saib Grams Protein hauv Nqaij, Qaib, thiab Ntses
Ib qho ounce ntawm nqaij los yog tawv nqaij tsis muaj nqaij muaj li ntawm 7 grams ntawm cov protein thaum noj, los yog 6 grams ntawm cov protein ntau rau cov zauv uas ua ntej ua noj.
Ntses muaj tsawg tshaj li 6 grams ntawm cov protein ib zaug siav siav.
Cov ounce-qhov sib npaug ntawm cov khoom noj protein yog cov uas zoo tshaj plaws ntawm 1 ooj ntawm nqaij nyug nqaij, nqaij npuas, nqaij tsis muaj nqaij qaib, ntses los yog qwj ntses, muab kom txog 7 grams ntawm cov protein. Cov no suav nrog:
- 1 qe
- 1/2 ounce txiv ntseej los yog noob
- 1 tablespoon txiv ntoo qab zib
- 1/4 khob taum kas taum, peas, lossis taum paj
- 2 tablespoons humus
Nrog rau cov kev cai ntawm tus ntiv tes xoos, ntawm no yog saib ntawm cov khoom noj muaj protein ntau, nrog rau cov grams ntawm protein nyob rau hauv ntau qhov chaw thiab ntsuas. Koj yuav pom tau tias qee qhov sib txawv ntawm txoj cai ntawm tus ntiv tes xoo.
Qaib thiab Qaib Cov Txwv
Nqaij qaib thiab qaib cov txwv yog cov khoom zoo ntawm cov protein ntshiv siab, tshwj xeeb tshaj yog tias koj muaj tawv nqaij tawv. Txoj kev 4-ounce ntawm qaib los yog qaib cov txwv yog txog qhov loj ntawm ib lub lawj ntawm cov ntawv sau thiab muab 35 grams ntawm cov protein. Thaum noj khoom qab zib, koj tuaj yeem zoo siab qaib txias los yog kub, ua ib feem ntawm cov zaub xam lav, ntawm cov qhaub cij, los ntawm nws tus kheej, los yog hauv lwm cov tais diav. Nws tuaj yeem pab tau koj los xyuas cov npe ntawm cov kua protein nyob rau ntau qhov chaw ntawm nqaij qaib.
- Nqaij qaib mis (3.5 ooj): 30 grams protein
- Chicken thigh (nruab nrab loj): 10 grams protein
- Nqaij qaib nqaij qaib: 11 grams protein
- Nqaij qaib tis: 6 grams protein
- Nqaij qaib, nqaij (4 ooj): 35 grams protein
- Qaib ntxhw mis, roasted (4 ooj): 34 grams protein
- Qaib ntxhw mis noj su, 1 daim (0.7 ooj): 3.6 grams protein
Nqaij nyuj
Feem ntau cov nqaij nyug muaj nqaij nyug muaj 7 grams ntawm cov protein. Koj tsis tas yuav noj ntau qhov nqaij ntawm cov nqaij nyug los yog lwm cov khoom noj muaj protein ntau. Ib qho yooj yim lub quarter-pound hamburger patty yuav muab tau cov kev pabcuam protein ntau rau hnub ntawd raws li nram no:
- Feem ntau cov nqaij nyug ntawm cov nqaij nyug: 7 grams ntawm cov protein ntau ib moog haujlwm
- Hamburger patty (4 ounces lossis 1/4 phaus): 28 grams protein
- Steak (6 ooj): 42 grams protein
Ntses
Ntses thiab qwj ntses yog qhov chaw zoo ntawm cov protein, ib qho uas cov kab lis kev cai thoob ntiaj teb tso siab rau lawv cov protein ntau. Oily ntses xws li cov ntses liab, tuna, mackerel, thiab sardines muab cov roj omega-3 fatty acids . Txawm li cas los xij, cov me nyuam thiab cov poj niam uas cev xeeb tub los yog npaj yuav cev xeeb tub yuav tsum xaiv cov nqaij nruab deg uas muaj mercury tsawg dua .
- Feem ntau cov ntses ntses los yog steaks yog li ntawm 22 grams ntawm cov protein rau 3 1/2 ooj (100 grams) ntses siav, lossis 6 grams per ounce
- Shrimp (3-ounce): 18 grams protein
- Tuna (6-ounce tag): 40 grams ntawm cov protein
Nqaij npuas
Nqaij npuas yuav ua tau kom muaj kev lom zem ntxiv rau koj cov khoom noj thiab nws muaj txog cov protein tib yam li nqaij nyug thiab nqaij qaib. Koj yuav tau saib cov leaner txiav. Cov khoom noj uas kho tau los kuj tseem yuav muaj ntsev thiab suab thaj ntau dua li koj xav tau ntawm koj cov khoom noj.
- Nqaij npuas chop (nruab nrab loj): 22 gram protein
- Cov nqaij npuas los sis cov pob tawb (4 ooj): 29 grams protein
- Nqaij (3-ounce): 19 grams protein
- Nqaij npuas av (1 ooj nyoos): 5 grams
- Cov nqaij npuas av (3 ooj siav): 22 grams protein
- Nqaij (1 daim): 3 grams protein
- Canadian-style nqaij npuas kib los yog rov qab nqaij npuas (1 daim): 5 mus rau 6 grams protein
Qe thiab Mis Los
Cov kab no tawm cov khoom tsiaj uas muaj protein ntau. Koj tuaj yeem nrhiav tau cov khoom siv mis nyuj uas muaj roj tsawg yog tias koj xav kom tsis txhob muaj nws. Thaum tsis tsim nyog rau vegan noj haus, qee leej neeg noj nqaij tsuas pub cov mis nyuj thiab qe thiab tuaj yeem ua rau lawv siv tau ua protein ntau.
- Qe (loj): 6 grams protein
- Mis (1 khob): 8 grams protein
- Tsev cheese (1/2 khob): 15 grams protein
- Kua mis nyeem qaub (1 khob): feem ntau yog 8 to12 gram protein (kos npe cim)
- Cov cheese muag xws li Mozzarella, Brie, Camembert (1 moog haujlwm): 6 grams protein
- Nroj nrab cov cheese xws li Cheddar, Swiss (1 moog haujlwm): 7 los sis 8 gram protein
- Cov nqaij tawv xws li Parmesan (1 moog haujlwm): 10 gram protein
Taum (xws li Soy)
Cov noob taum yog lub hauv paus muaj protein ntau rau vegan thiab cov zaub mov tsis txhob noj nqaij . Lawv txo qis qis dua cov amino acids ntau tshaj li cov khoom noj protein, tab sis yog tias koj noj cov zaub mov uas muaj ntau qhov chaw ntawm cov nroj tsuag, koj yuav tsis zoo li muaj ib qho nyiaj tsawg dua.
- Tofu (1/2 khob): 20 grams protein
- Tofu (1 moog haujlwm): 2.3 grams protein
- Cov kua mis (1 khob): 6 mus rau 10 grams protein
- Feem ntau taum xws li dub, pinto, lentils, thiab lwm yam. (1/2 khob siav): 7 mus rau 10 grams protein
- Soybeans (1/2 khob siav): 14 grams protein
- Split peas (1/2 khob siav): 8 grams protein
Ceev thiab Noob
Xws li taum, txiv ntseej thiab noob yog cov muaj protein ntau thiab muaj peev xwm muab kev txhawb nqa rau vegan los yog cov zaub mov tsis noj nqaij. Nco ntsoov tias cov nyiaj uas yuav tsum tau muab kom muaj protein ntau tshaj qhov tsawg dua rau cov txiv hmab txiv ntoo thiab cov noob ntau dua li cov taum. Ntxiv nrog rau cov protein, feem ntau cov txiv ntseej thiab noob ua rau cov rog rog, cov roj, cov ntxhia (xws li magnesium thiab calcium), thiab phytonutrients.
- Txiv laum huab xeeb (2 dia): 8 grams protein
- Almonds (1/4 khob): 8 grams protein
- Txiv laum huab xeeb (1/4 khob): 9 grams protein
- Cashews (1/4 khob): 5 grams protein
- Pecans (1/4 khob): 2.5 grams protein
- Sunflower noob (1/4 khob): 6 grams protein
- Taub dag noob (1/4 khob): 8 grams protein
- Flax noob (1/4 khob): 8 grams protein
Protein hmoov
Tus nqi ntawm cov protein thiab carbohydrate nyob rau hauv cov hmoov protein nws txawv ib qho nyiaj ncaj ncees nyob ntawm qhov chaw ntawm hmoov, yog li koj yuav tsum nyeem daim ntawv. Protein hmoov yuav ua tau los ntawm whey (mis nyuj) protein, qe, kua, mov, peas, thiab lwm yam. Muaj ntau hom hmoov ntawm cov hmoov nplej siab yog muag rau lub cev thiab cov kis las. Nco ntsoov xyuas cov ntawv sau npe thiab zam txhua yam khoom ntxiv.
Lo Lus Ntawm
Cov khoom noj muaj protein ntau muaj xws li qee qhov nqaij tshaj plaws ntawm cov nqaij thiab cov ntses, thiab cov kev xaiv ntawm pob tawb, nqaij qaib, thiab cov noob taum pauv. Sim ntau hom zaub mov muaj protein ntau thiab nrhiav tau ntau txoj hauv kev uas koj muaj peev xwm txaus siab rau lawv.
> Qhov chaw:
> Tag Nrho Txog Cov Zaubmov Zaubmov Zaubmov. Xaiv MyPlate. https://www.choosemyplate.gov/protein-foods.
> USDA Cov Khoom Noj Khoom Databases. USDA. https://ndb.nal.usda.gov/ndb/.