Nws tseem ceeb heev uas peb noj zaub mov txaus txhua hnub los npog peb lub cev kev xav tau. Muaj ob txoj kev los laij cov neeg muaj protein ntau. Tus txheej txheem tsawg kawg ntawm cov protein txhua hnub pom zoo yog 37 gram ib phaus ntawm lub cev hnyav (los yog .8 gram ib kilogram ntawm lub cev qhov hnyav). Txawm hais tias, koj tus kheej cov kev xav tau yuav txawv rau ntawm ntau yam xws li koj lub hnub nyoog, kev ua si, thiab lub hom phiaj ntawm kev poob phaus, cia pib tawm yooj yim.
No thawj txoj kev ntawm xam koj cov khoom noj protein ntau yog raws li koj qhov hnyav.
Daim duab hauv qab no qhia txog qhov tsawg kawg ntawm cov protein uas koj xav tau raws li .37 gram ntawm ib phaus uas lub Tebchaws Asmeskas Lub Chaw Kho Mob pom zoo. Cov neeg ua si thiab cov neeg ua zog hnyav yuav tsum zaum ob qhov no, yog li ntawd tau muab tso rau hauv daim phiaj.
Puas Muaj Qhov Qib Ntau Tshaj Plig Rau Thaj Tsam?
Tsuas pub ntau tshaj plaws hauv cov phiaj xwm vim tias qhov ntau tshaj qhov tau pom zoo mas feem ntau yog xam los ntawm cov feem pua ntawm cov calorie ntau ntau uas siv qis tshaj 35%. Qhov no yuav yog 170 grams rau ib tug neeg noj hauv 2000 calories ib hnub twg yog tias lawv tsis poob phaus (cov neeg noj cov zaub mov tsis yuag yuav tsum tsis txhob mus raws feem pua). Qhov tseeb, cov neeg tsis tshua muaj kev txhawj xeeb txog qhov siab tshaj plaws li nws tau raug sau tseg ntau zaus tias tib neeg yuav ua kom nres ua ntej txog qhov no. Lub cev tsuas yog "tsis xav" muaj protein ntau nyob rau hauv kev noj haus, thiab cov neeg pib mob (los yog tsawg kawg muaj mob ntawm cov protein) ua ntej yuav ntau dhau lawm.
Muaj ob kab ntawv ntawm no - yog tias koj hnyav koj tus kheej hauv kilograms, mus rau tom qab daim duab ntxiv.
| Nyhav hauv lbs. | Yam tsawg kawg nkaus | Cov Ncig Yam Ncaj Ncees |
|---|---|---|
| 100 | 37 grams | 74 grams |
| 110 | 40 gram | 80 gram |
| 120 | 44 grams | 88 gram |
| 130 | 47 grams | 94 grams |
| 140 | 51 grams | 102 grams |
| 150 | 55 gram | 110 grams |
| 160 | 58 gram | 116 grams |
| 170 | 62 grams | 124 grams |
| 180 | 65 gram | 130 grams |
| 190 | 69 grams | 138 grams |
| 200 | 72 grams | 144 grams |
| 210 | 76 grams | 152 grams |
| 220 | 80 gram | 160 gram |
| 230 | 84 grams | 168 grams |
| 240 | 87 grams | 174 grams |
| 250 | 91 grams | 182 grams |
| 260 | 95 grams | 190 gram |
| 270 | 98 grams | 196 grams |
| 280 | 102 grams | 204 grams |
| 290 | 105 grams | 210 grams |
| 300 | 109 grams | 218 grams |
| Qhov hnyav nyob rau hauv kg. | Yam tsawg kawg nkaus | Cov Ncig Yam Ncaj Ncees |
|---|---|---|
| 50 | 40 gram | 80 gram |
| 60 | 48 grams | 96 grams |
| 70 | 56 grams | 112 grams |
| 80 | 64 grams | 128 grams |
| 90 | 72 grams | 144 grams |
| 100 | 80 gram | 160 gram |
| 110 | 88 gram | 176 grams |
| 120 | 96 grams | 192 grams |
| 130 | 104 grams | 208 grams |
| 140 | 112 grams | 224 grams |
Lean Lub Cev Kev Ntseeg
Muaj lwm txoj hauv kev xam koj cov protein ntau npaum li cas, nyob ntawm seb koj lub cev ntshiv siab thiab kev ua haujlwm yog licas. Qee cov kws txawj xav tias qhov no yog ib qhov kev paub meej dua vim tias peb cov nqaij ntshiv ntshiv (uas yog, ntawm peb lub cev tsis yog rog) yuav tsum muaj ntau cov protein ntau tu dua cov nqaij rog thiab ua li cas peb tseem muaj nuj nqis rau nws.
Yuav Ua Li Cas Thiaj Tau Tshaj Lij Muab Pov Npav
Muaj ntau cov khoom noj muaj protein ntau. Nov yog qee qhov kev pab cuam los pab kom koj haus cov kua protein txaus rau koj lub cev:
- Daim Ntawv Teev Cov Khoom Noj Khoom Noj Uas Muaj Zaub Mov , nrog rau cov protein uas tau teev tseg
- Protein Sources Tsawg Rog hauv roj
- Low-Carb Vegetarian Proteins
Qhov chaw:
Dietary Reference Intakes rau Energy, Carbohydrate, Fibre, Rog, Rog Acid, Cholesterol, Protein, thiab Amino Acids (Macronutrients) (2005), Zaub Mov thiab Khoom Noj, National Academy of Sciences.
Txiv qaub, PWR. (1996). "Kev noj zaubmov kom muaj kev noj zaubmov ntxiv lossis tsimnyog rau cov tibneeg uas muaj lub cev muaj sia?" Kev Noj Zaubmov Zoo 54: S169-S175.