Txij li thaum cov me nyuam tau txais ib qho zoo ntawm lawv cov calorie ntau ntau thiab cov khoom noj khoom haus los ntawm kev noj zaub mov, npaj txhij nrog cov pob kws muaj protein ntau rau koj cov menyuam. Protein yog ib qho tseem ceeb rau kev loj hlob thiab nws tseem ua puv, yog li nws cov calories yog ua ob txoj haujlwm (thiab nws mam li muab rau koj ob peb feeb ntxiv ua ntej cov me nyuam tab tom nug lawv cov khoom noj tom ntej).
Protein yog ib qho tseem ceeb hauv tsev ntawm lub cev.
Tag nrho peb cov hlwb thiab feem ntau ntawm peb lub cev kua muaj protein ntau. Lub cev siv cov protein kom kho cov hlwb thiab ua cov tshiab. Yog li ntawd, peb yuav tsum tau ua kom peb cov khoom noj khoom haus pheej yeem los ntawm kev noj mov. Qhov nov yog ib qho tseem ceeb hauv me nyuam yaus, thaum tiav hluas, thiab cev xeeb tub thaum lub cev ua hauj lwm hnyav kom loj hlob zoo.
Proteins yog ua los ntawm 22 txawv cov amino acids . Peb lub cev tsuas tuaj yeem tsim ib nrab ntawm lawv (13 amino acids). Tus so, peb yuav tsum tau txais los ntawm cov khoom noj. Cov tshuaj amino acids uas tseem ceeb no muaj nyob rau hauv cov tsiaj txhu tsiaj, xws li nqaij, qe, thiab khoom noj siv mis (hu ua cov proteins uas ua tiav). Cov vegetarians lossis vegans tuaj yeem tau txais lawv los ntawm kev sib txuas ob los sis ntau dua cov nqaijrog uas tsis tiav los ntawm cov nroj tsuag: taum, peas, txiv ntseej, noob, thiab nplej. Soybeans yog qhov kos-lawv yog cov cog ua tiav ntawm cov protein.
26 Cov Tswv Yim rau Kev Noj Qab Haus Huv Protein Cov Menyuam
Sim qee yam ntawm cov khoom noj txom ncauj no, tab sis saib xyuas cov ntsev thiab roj cov ntsiab lus hauv qee cov zaub mov ntau dua.
Ob leeg tsis ua li cas (txawm tias tsim nyog) ntawm cov nyiaj tsawg, tab sis koj tsis xav kom dhau nws.
- roj tsawg-rog (sticks, cubes, slices, rounds)
- cov roj tsawg, cov mis nyuj uas muaj suab thaj tsawg tsawg
- hlais qaib ntxhw, nqaij npua, los yog nyuj ci nqaij nyug
- qaib cov txwv nqaij qaib cov txwv, nqaij npua, lossis kub kub
- jerky, salami, lossis pepperoni (cov qaib cov txwv turkey yuav qis dua hauv cov rog, tab sis ntau dua hauv ntsev)
- nyuaj-boiled qe
- ceev
- noob (taub dag, sunflower)
- txiv laum huab xeeb thiab lwm cov noob txiv ntoo
- cream cheese
- humus los yog lwm cov noob taum
- yogurt (Greek ntau yam muaj protein ntau)
- tofu
- edamame (tag nrho cov taum pauv)
- tsev cheese
- roasted chickpeas
- crackers los yog chips fortified nrog cov protein, lossis cov khoom ci uas ua nrog cov hmoov protein (homemade yuav luag txhua lub sijhawm)
Yuav ua li cas hais txog cov protein ntau?
Koj pom protein tuav ntawm muag rau ncaws pob, poj niam, thiab txawm tias tshwj xeeb tshaj yog rau cov me nyuam. Feem ntau, cov no tsis tsim nyog, vim hais tias feem ntau cov neeg Asmeskas, cov hluas thiab cov laus, tau cov protein ntau hauv lawv cov zaub mov. Yog tias koj nyob rau hauv ib txoj kab thiab yuav tsum tau hloov ib pluas noj, yuav tsum noj cov protein ntau vim tias lawv feem ntau muaj tsawg dua cov qab zib dua, hais, granola tuav los yog cereal tuav.
Tab sis cov protein tuav kuj tseem muaj ntau ntau calories, tshwj xeeb tshaj yog tias lawv tsim los rau cov neeg laus cov neeg ua si. Txawm tias cov menyuam yaus thiab cov hluas uas ua haujlwm ntau heev yuav zoo dua kom lawv cov protein ntau los ntawm lwm cov khoom noj, xws li cov khoom noj txom ncauj saum toj no thiab, thaum noj mov, cov nqaij ntshiv, ntses, thiab cov khoom ua rog tsawg.