Ib qho protein ntau tuaj yeem muab kev pab cuam sai thiab yoojyim, tab sis niam txiv feem ntau muaj lus nug. Cov protein ntau puas muaj kev xaiv rau cov menyuam yaus? Muaj ntau ntau hom tawm muaj, puas muaj li ib yam li kev noj qab haus huv xaiv? Thaum twg yog qhov zoo tshaj plaws rau tus menyuam noj zaub mov muaj protein ntau?
Ib qho protein ntau yog muaj zog tshaj li qhov muaj granola, raws li lawv siab dua hauv calories thiab, tau kawg, muaj protein ntau.
Qhov no zoo li qhov zoo tshaj plaws, tab sis cov tuav no kuj muaj peev xwm ua tau rau cov rog tsis zoo thiab ntxiv cov suab thaj, yog li nyeem ntawv yog ib qho yuav tsum muaj. Nrhiav kom paub tias thaum twg nws yog lub sij hawm zoo los mus cuag lub pintos muaj protein ntau thiab seb yuav tau saib thaum twg yuav khoom rau ib qho.
Protein rau Kids: Thaum twg thiab ntau npaum li cas?
Noj cov protein yog txhua yam hais txog sijhawm. Txij li thaum lub cev tsis khaws cov protein, nws tseem ceeb heev rau kis tawm kom tsawg txhua hnub. Lub cev qhov kev thov rau cov protein yog ib txwm pauv li ntawd nws yog xav paub ntau tshaj li qhov paub tab noj me me raws li hnub dhau mus es tsis txhob siv lub thawv loj ntawm ib pluas noj. Cov me nyuam muaj protein ntau tshaj li cov neeg laus, tab sis zoo li cov laus, muaj xws li ib yam li ntau dhau lawm. Kev tshawb luam tawm xyoo 2017 tau qhia tias yuav muaj kev koom tes ntawm cov protein kom tsawg thiab kev rog. Thaum kev tshawb fawb ntau ntxiv yuav tsum tau lub hom phiaj yuav tsum ua kom tau raws li qhov xav tau, tsis pub tshaj lawv.
Txhawm rau pab txhawb kev loj hlob, cov me nyuam yuav tsum tau noj cov protein ntau txaus txhua hnub.
Tus 10 xyoo tus menyuam tub lossis ntxhais yuav tsum tau 0.95 grams ntawm cov hnyuv loj hauv lub cev qhov hnyav ntawm lub cev, yog li 80 tus me nyuam phom yuav xav tau li ntawm 35 grams hauv ib hnub. Qhov no txhais tau hais tias 5 mus rau 10 gram ntawm pluas noj thiab khoom noj txom ncauj txhua hnub tau yooj yim txaus siab cov protein ntau.
Protein tuav tau ua kom tiav, yog li ncav cuag rau ib qho zoo tshaj plaws rau cov khoom noj tom qab los yog rau khoom txom ncauj thaum noj mov ntev ntev.
Tshaj tawm qis dua 30 feeb ua ntej noj hmo yuav nco ntsoov qiv tus me nyuam txoj kev qab los noj mov.
Yuav ua li cas mus nrhiav
Thaum nyob tom khw, nrhiav cov protein tuav nrog cov khoom siv yooj yim thiab cov khoom xyaw. Thaum ua tau, nrhiav cov hom uas siv tag nrho cov khoom xyaw es tsis txhob ua kom zoo dua cov suab thaj thiab cov khoom noj ntxiv.
Ua zoo rau cov roj ntsha uas tsis muaj roj (roj aque trans), thiab nco ntsoov tias cov pas tuav no yuav tsum tsis txhob muab cov calorie bank-set of target ntawm 150 calorie ntau ntau rau ib qho kev pab. Kuaj cov npe muaj ntxiv rau cov suab thaj ntxiv xws li pob kws kua qab zib, piam thaj, qab zib pas nrig thiab malt phoov. Xaiv ib qho chaw uas cov hom sweeteners no pawv tag los yog cia qis ntawm daim ntawv. Cov nram qab no yog qee cov qauv ntawm cov menyuam yaus muaj protein ntau cov protein tuav:
- RX Tuav: Dawb ntxiv cov suab thaj, khoom noj khoom haus, gluten, thiab kua, cov pas dej no muaj qhov nyuaj ntawm cov npe khoom noj. Lawv muaj 7 grams ntawm cov protein los ntawm qe dawb thiab yog ib txwm ua nrog rau hnub tim. Flavour muaj xws li Apple Cinnamon Raisin thiab Chocolate Chip.
- Clif Z Bar: Cov tuav no yog tsim nrog cov khoom xyaw organic. Txawm tias muaj cov nyom me me los, lawv muaj cua thiab zoo-parted nrog 130 calorie ntau ntau thiab 5 grams ntawm cov protein. Flavors muaj xws li Chocolate Mint thiab Peanut Butter Chocolate Chip.
- Zing Bars: Cov tuav tsis tau tsim rau cov me nyuam, tab sis lawv tau nrog cov khoom xyaw uas muaj peev xwm thiab tuaj yeem nyob hauv ntau hom flavors (Cov Txiv Qaub Qaub Qaum Crisp-yog thov!). Vim tias muaj ntau yam khoom qab zib muaj 200 calorie ntau ntau thiab 10 grams ntawm cov protein, koj tuaj yeem xav zoo txog kev sib koom nrog ib txoj kab nrog koj tus me me los yog yuav ib lub thawv ntawm ib nrab me me me me.
DIY Protein tuav
Nrog rau ob peb kab pantry zuaj, koj tuaj yeem nplawm ib pob khoom ntawm cov tuav nrog 6 gram ntawm cov protein. Cov nram qab no daim ntawv qhia lub combo ntawm creamy txiv ntoo butter, ntuj sweeteners, crunchy neeg rau thiab txiv hmab txiv ntoo qhuav yog nco ntsoov thov txog li tej menyuam.
Muaj ntau txoj hauv kev ua rau cov neeg ua hauj lwm no ua kom tsis haum. Hloov cov kabmob nplej nrog 1/4 khob ntxiv cov hmoov nplej txhu cereal kom ua cov pas dej no tsis pub muaj; tseem nco ntsoov siv cov gluten dawb cereal thiab duav oats. Ua kom haum cov txiv ntseej, ua kom txiv ntsej muag hloov nrog butterfloor butter thiab tso cov almonds.
Crunchy txiv ntseej Butter Bars
Ua 14 tuav
- 1/2 khob zib ntab
- 1/2 khob dej qab ntsev los yog txiv laum huab xeeb
- 2 dia maple phoov
- 1 tablespoon canola roj
- 1/4 khob dej qab zib xim av
- 1/4 teaspoon cinnamon
- 2 khob dov oj
- 2 khob crisp xim av cereal
- 1/4 khob toasted toasted wheat germ
- 1/2 khob taum almonds
- 1 khob tws txiv hmab txiv ntoo qhuav (cov lus pom: figs, apricots, cherries, blueberries)
- 1/2 teaspoon kosher ntsev
- Tsuag tshuaj 9x13-inch ci tais nrog ua tshuaj tsuag thiab tso tseg.
- Hauv ib lub me me saucepan ua ke kom koj niam, txiv ntseej butter, maple phoov, canola roj, piam thaj xim av, thiab cinnamon. Ntiag thiab ua noj tshaj li cua sov kom txog thaum sib tov pib rau npuas, li 3 txog 5 feeb.
- Hauv ib lub tais loj, muab cov oats, cov cereal nplej, cov qoob loo, cov txiv hmab txiv ntoo, cov txiv hmab txiv ntoo qhuav, thiab ntsev.
- Ncuav txiv ntseej qab sib tov dhau oatmeal sib tov thiab maj mam muab ua nrog lub kav dej kom txog thaum zoo sib xyaw.
- Hloov mus rau zaub mov noj, npog nrog daim ntawv khij nyooj thiab nias rau hauv lub tais.
- Cia kom txias kom txias hauv lub tub yees ua ntej txiav ua plaub hau los yog tuav.
> Source:
> Beyerlein, A., Uusitalo, UM, Virtanen, S. M, thiab al. (2017), Txais ntawm lub zog thiab cov protein ntau yog muaj feem xyuam nrog kev rog dhau ntawm 5.5 xyoo: Cov txiaj ntsig los ntawm txoj kev kawm TEDDY. Rog. doi: 10.1002 / oby.21897