Hlais Cov Pob Npaum Thaum Noj Tshais Thaum Tsis Muaj Muaj Qe Yeeb
Qe yog ib yam khoom noj tshwj xeeb thiab ntau yam khoom noj, tab sis hmoov tsis yog, yog hais tias koj ua xua rau qe, lawv tsis yog cov lus nug. Qhov ntawd txhais tau tias koj xav tau lwm qhov khoom noj rau hauv tsev kawm ntawv noj tshais.
Muaj ntau ntau yam zoo rau noj ib pluas noj protein ntau. Noj khoom noj kom ntau ntawm cov pluas tshais yuav pab tau koj cov khoom noj khoom haus thiab ua kom koj qhov hnyav hauv daim tshev.
Muaj protein ntau tshais, uas muaj 25 mus rau 30 grams protein, tau txuam nrog qhov hnyav thiab kev kho ntawm qhov hnyav hauv kev tshawb nrhiav tshawb fawb.
Qe yog cov khoom noj muaj protein ntau (thiab ntau yam khoom noj), thiab rau ntau tus neeg, lawv ua haujlwm zoo noj tshais. Tab sis yog tias koj tuaj yeem tsis muaj lub qe, koj yuav xav nrhiav qe lwm yam rau pluas tshais uas ua kom tau cov txiaj ntsig no. Tom qab tag nrho, cov khoom noj uas muaj protein ntau hauv plab tsis muaj qe yuav pab koj taug qab nrog koj txoj kev noj qab haus huv thiab qhov hnyav.
Sim cov 10 cov tswv yim noj tshais tsis muaj qe:
Greek yogurt
Greek yogurt yog ib qho cwj mem kua qaub, uas (thaum muab piv rau cov kua mis nyeem qe) ua rau cov tawv nqaij zoo dua thiab ntau qhov chaw ntawm cov protein-txog li 15 g ib lub khob. Pair ib lub tais ntawm cov Greek cov kua mis nyeem qaub nrog txiv hmab txiv ntoo, noob txiv ntoo, txiv ntseej, los yog muab pov rau hauv koj cov txiv hmab txiv ntoo smoothie rau cov protein ntau. Koj tuaj yeem xyaw cov kua qaub yogurt rau hauv koj cov kua txob pancake los yog cov muffin sib tov.
Tsuas xyuam xim ntawm qee cov flavored Greek yogurts, vim hais tias lawv yuav tsum tau ntim nrog qab zib.
Cheese
Cheese feem ntau yog siv los ntawm kev noj su ntawm cov qhaub cij, raws li kev noj mov, los yog khoom noj khoom haus hauv casseroles. Tab sis tsis muaj ib qho cheese tsis tuaj yeem ua ib qho zoo li thaum noj tshais. Nrog rau 5g ntawm cov protein ntau ib zaug (hais txog ib txoj kab), cheese nce qib uas toast qub los yog hnab yas kom muaj protein ntau dua.
Sim ib daim nplaum ntawm cheese rau ntawm ib daim nplaum ntawm lub ncuav ci xim liab kom txaus rau kev noj tshais.
Nqaij Nqaij
Noj zoo li lub Tebchaws Europe nrog cov phaj ntawm nqaij, cheeses, txiv hmab txiv ntoo, thiab mov ci. Txhob ham, qaib cov txwv, nqaij qaib, prosciutto, salami, Canadian bacon, thiab ntau dua. Koj yuav tsum nco ntsoov nqa lub protein kick-li 7g ib rhaub-thiab sib txawv, thiab saj, thaum noj tshais.
Mis nyuj haus
Ntawm 8g ntawm cov protein ntau ib khob, koj tsis tuaj yeem tsis muab lub hwjchim ntawm cov kua protein tso rau hauv cov mis nyuj. Pab nws nrog cov cereal tseem grain, hauv ib lub smoothie, los yog raws li muaj cov khoom noj tshais xws li qhob noom los yog pancakes.
Soy mis nyuj haus
Zoo li cov mis nyuj rau nws cov protein-8g ib khob mis nyuj haus tau ua txhua yam uas nyuj cov kua mis ua tau. Muab piv rau lwm cov mis nyuj xws li kua mis los yog mis nyuj, Cov kua mis muaj cov protein ntau dua. Yog tias koj tsis tu tus saj ntawm thawj cov kua mis koj sim, kav ncig-muaj ntau txoj hau kev rau khib nyiab.
Tsev Khaub Ncaws
Boasting yuav luag 25g ntawm cov protein ntau ib khob, tsev cheese yog ib qho yooj yim (thiab feem ntau tsis muaj suab thaj) sawv ntsug-hauv yogurt. Sab saum toj nws nrog txiv hmab txiv ntoo tshiab, txiv ntseej, los yog roj tsawg rau ib qho kev xaiv ua kev lom zem ua tau zoo kawg nkaus. Sim mixing tsev cheese ua pancake mix los yog muffin batter rau creamy protein punch.
Txiv Ntoo Butter
Txiv laum huab xeeb butter muaj txog li 8g ib 2 tbsp, hos lwm cov txiv ntoo noob txiv hmab txiv ntoo nyob ib ncig ntawm 7 mus rau 8 g ib 2 tablespoon liab.
Qhov nruab nrab, cov txiv hmab txiv ntoo pob txiv hmab txiv ntoo muaj 16g roj (145 calorie), tab sis tsis txhob cia koj coj ntawm koj cov txiaj ntsim kev noj qab haus huv, xws li cov roj omega-3 thiab lwm yam khoom tseem ceeb. Hlwv cov txiv ntseej rau ntawm ib co toast, ib lub hnab ntim, los yog yawg txiv nplaum rau hauv oatmeal rau lub yummy, txaus noj tshais lwm qhov. Tsuas nco ntsoov saib feem loj me me ces koj tsis dhau qhov calories.
Ceev
Zoo li cov txiv ntoo pob tw, txiv ntseej ntxiv ib qho nqaij npuas los noj tshais. Koj tuaj yeem tau ntxiv cov txiv hmab txiv ntoo rau oatmeal, yogurt, kua cereal, los yog cia li muab sib xyaws rau hauv kev sib xyaws ua ke nrog cov txiv hmab txiv ntoo qhuav. Koj yuav tau txais li 4 mus rau 6g ntawm cov protein ntau rau ib qho ounce, nyob ntawm seb hom txiv ntoo uas koj noj.
Tofu
Cov kua tshuaj no muaj li ntawm 10g ntawm cov protein ntau rau ib nrab lub khob, ua qhov zoo xaiv rau kev ncaws tawm-pib hnub koj. Siv taum paj hauv tshais noj tshais , quiche, los yog hauv smoothies los yog shakes.
Taum
Puas yog? Tej zaum. Ntau haiv neeg noj cov noob taum thaum noj pluag tshais, thiab nrog lawv cov khoom noj rau cov khoom noj thiab cov stellar (xav fiber, B vitamins, thiab hlau), koj tsis tuaj yeem cuam tshuam txog kev txhim kho. Qhwv taum hauv ib tortilla nrog ib co cheese thiab salsa, thiab koj tsis tau noj cov zaub mov muaj protein ntau, tab sis nws tseem npaj mus thaum koj.
Ib lo lus los ntawm
Thaum koj noj cov zaub mov muaj protein, koj yuav tsum xyuas kom tsis txhob haus cov protein ntau thoob plaws hnub so. Koj qhov kev xav tau ntawm protein ntau nyob ntawm seb koj lub hnub nyoog thiab npaum li cas koj lub cev, tab sis feem ntau hais lus, feem ntau cov neeg noj 2,000 calories ib hnub twg yuav tsum tau 75 mus rau 100 grams protein txhua hnub.
Tau qhov twg los
Leidy HJ li al. Cov txiaj ntsig zoo ntawm cov khoom noj uas muaj zog dua-protein ntau ntawm cov kev noj qab haus huv, hormonal, thiab neural cov teebmeem tswj kev siv zog ua kom muaj rog / rog, "noj tshais," cov menyuam ntxhais lig. American Journal of Clinical Nutrition. Plaub Hlis 2013.