Ua kom muaj kev noj qab haus huv protein ntau ntxiv txog cov rog uas nrog cov proteins thiab txoj kev npaj ua ntej nws yog hais txog qhov tseeb cov proteins uas lawv tus kheej. Saib xyuas cov protein ntau uas muaj tsawg dua hauv cov rog uas muaj roj tsawg dua, tsawg dua hauv cov roj ntsha thiab cov tsis muaj lub zog, thiab npaj kom muaj kev noj qab nyob zoo.
Ib ntses fillet ci nrog txiv qaub thiab almonds yog ib qho piv txwv ntawm cov khoom noj protein zoo.
Ci ib qho nqaij qaib mis thiab topping nrog salsa kuj tseem yog ib qho piv txwv zoo. Ib qho khoom noj khoom haus stack yog cov khoom noj khoom haus thiab kua qab qab, tab sis nws tsis zoo li nqaij qaib los yog ntses vim tag nrho cov roj rog uas pom muaj nyob hauv cov nqaij liab.
Rau cov neeg feem coob, nws yog ib lub tswv yim zoo kom txwv cov nqaij liab noj rau ob peb pluas noj txhua lub lim piam. Cov nqaij ua noj, xws li noj su me me, yog qhov chaw muaj protein ntau heev, vim hais tias cov khoom noj thiab khoom xyaw siv los ua rau lawv mob cancer, thiab qee leej neeg txhawj xeeb txog hotdogs thiab hlwb hlav.
Qhov tseeb, ntses thiab qaib tej zaum yuav tsis zoo. Fried ntses sticks los yog chij kib thiab kib nqaij nyug yog tsis zoo cov protein vim tias hom kev ua noj no ntxiv cov rog tsis zoo thiab cov calories ntxiv.
Nqaij yuav ua tau rau ntawm ib cov hniav nyiaj hniav kub. Txoj kev ua noj ua haus no yuav ua rau koj noj qab nyob zoo yog tias koj saib xyuas tsis txhob haus cov nqaij. Siv cov hluav taws kub qis thiab xaiv cov nqaij ntawm cov rog kom tsawg dua kom tsis txhob khaus.
Lwm cov khoom noj muaj txiaj ntsig zoo muaj xws li legumes, txiv ntseej, thiab noob. Zaub thiab nplej kuj muaj qee cov protein ntau. Cov khoom cog no muaj cov roj rog polyunsaturated , qee yam uas zoo rau koj kev noj qab haus huv. Koj yuav kawm ntau ntxiv txog ntau yam rog hauv ob lub tshooj lus tom ntej.
Npaum Licas Koj Xav Tau Ntau Npaum Licas?
Yog tias koj xav tau 2,000 calories ib hnub twg, ces txog 300 rau 400 calories yuav tsum yog los ntawm cov protein.
Ib tug qauv ntawm cov protein muaj plaub calories, yog li ntawd txhais tau hais tias koj xav tau 100 grams protein txhua hnub. Ib qho ounce protein muaj kwv yees li 28 grams, yog li koj xav tau plaub ounces ntawm cov protein txhua hnub. Ib khob ntawm diced nqaij qaib mis nqaij muaj txog 45 grams ntawm cov protein los yog tsawg dua ob ounces. Peb ooj ntawm cov kaus poom tuna muaj 20 grams ntawm cov protein los sis li ob feem peb ntawm cov khoom noj uas muaj protein ntau.
Yog li cas koj tig qhov no rau hauv txoj cai xov tooj ntawm cov feem pua ? Ib qho nqaij noj yog feem ntau ntawm peb ooj, los yog txog qhov luaj li cas ntawm ib daim phaj ntawm daim yuaj, thiab muaj ze li ntawm 20 grams protein. Ib khob mis nyuj uas muaj roj tsawg muaj txog yim grams protein. Kaum ob almonds muaj txog peb grams protein.
Cov Neeg Noj Qab Haus Huv Thiab Cov Khoom Uas Tsis Ua Haujlwm
Cov proteins uas muaj cov kabmob muaj cov amino acids uas tseemceeb, thiab cov proteins uas tsis tiav yog cov uas muaj ib lossis ntau qhov ntawm cov neeg tseem ceeb hauv cov amino acids. Proteins ntawm tsiaj keeb kwm muaj tag nrho cov tseem ceeb amino acids, tab sis cov nqaijrog los ntawm cov nroj tsuag tsis ua. Qhov no txhais tau hais tias kev noj haus raws li cov protein ntau yuav tsum muaj txoj kev sib txuas ua ke ntawm cov khoom noj protein kom tau txaus ntawm tag nrho cov tseem ceeb ntawm cov amino acids.
Cov neeg tsis tu ncua nqaij, mis nyuj thiab qe tsis tas yuav txhawj xeeb txog cov kua nplaum los ntawm nqaij, qe, ntses, nqaij qaib thiab cov khoom siv mis nyuj ua ke muaj cov proteins uas tiav.
Cov vegetersans thiab vegans muaj peev xwm xaiv tau cov proteins uas ua tiav kom tau tag nrho cov amino acids uas tseem ceeb.
Piv txwv, cov nplej muaj qis heev ntawm qhov tseem ceeb hauv cov amino acid lysine, tab sis legumes muaj ntau cov nqi ntawm lysine, yog li cov nplej thiab cov lauj kaub tais diav uas yog xam tias yog ua tiav. Thaum koj noj ob lub nplej thiab legumes thaum nruab hnub, koj yuav noj cov lysine uas koj xav tau.
Nov yog qee qhov kev sib txuas ntawm cov tshuaj cog qoob loo. Lawv tsis tas yuav tsum tau ua ke txhua txhua pluas noj ntev li ntev tau thaum koj tau txaus cov protein ntau txhua hnub:
- Grains plus legumes. Sim cov taum dub thiab mov.
- Quav thiab noob ntxiv rau cov khoom qab zib. Lentil kua nrog ib qho kev pab ntawm almonds nyob rau sab.
- Pob zeb ntxiv legumes. Sim pinto taum hauv cov pob kws cov pob kws.
Muaj ntau ntau txoj kev tuaj yeem ua ke.
- Sim cov noob nplej tag nrho pov tseg nrog peas, almonds, thiab Low-Fat Vegan Alfredo Sauce.
- Tag nrho cov nplej toast nrog txiv laum huab xeeb yuav muab rau koj ua tiav protein ntau.
- Taum cov kua qab nrog cov qhob cij dawb.
- Pob kws tortillas nrog cov taum txiv qaub thiab mov.
Ib tug neeg tsis noj nqaij los yog vegan noj haus uas suav nrog cov khoom qab zib, cov noob txhu , cov txiv ntseej, thiab noob yuav muab txhua yam tseem ceeb hauv cov amino acids. Soy protein yog ib qho ua tiav protein, thiab noj kua txiv yuav muab rau koj nrog tag nrho cov ntsiab lus amino acids.
Tau qhov twg los
United States Department of Agriculture, Xaiv Kuv Phaj. "Tag Nrho Txog Cov Zaubmov Zaubmov". http://www.choosemyplate.gov/protein-foods.