Protein hnub yog hnub ntawm kev tshem tawm nqaij, ntses lossis khoom noj siv mis. Xws li hnub nyoog zoo los ntawm cov neeg rog, lawv pab kom tau txais kev nkag siab ntawm kev ntseeg siab hauv kev sib tw tau zoo.
Tshem tawm hnub dawb tshaj plaws ntawm cov khoom noj khoom haus, ntawm chav kawm, yog nqaij thiab tsev cheese. Txhawm rau muab pov tseg ob peb phaus ntxiv rau ib hnub twg, ncuav 350 grams muaj roj tsawg thiab faib mus rau plaub qhov chaw, txhua tus uas tau pub noj zaub me me tshiab. Nyob rau ib lub tsev cheese, koj yuav tsum tau noj 100 grams ntawm tsawg-tsawg tsev cheese tsib zaug ib hnub thiab haus ib nrab ib khob ntawm unsweetened tshuaj yej peb zaug ib hnub twg.
Daim ntawv teev cov khoom noj khoom haus
Peb yuav pab txiav txim seb cov khoom noj twg muaj feem xyuam rau cov protein . Yog li ntawd, nyob rau hauv 100 grams ntawm nqaij qaib muaj 18.7 grams ntawm cov protein, nyob rau hauv Turkish fillet - 25.4 grams, nyob rau hauv cov nqaij nyug fillet muaj 28 grams protein, nyob rau hauv trout - 17.5 grams, nyob rau hauv salmon - 20,9 grams, nyob rau hauv taum lub tuna - 23,5 g, nyob rau hauv taum kas taum dawb taum - 6,7 g, hauv qe - 17 g, nyob rau hauv tsev cheese - 16,5 g ib 100 grams, nyob rau hauv shrimps -23,8 g.
Kuv xav kom muaj feem ntau hais tias kev pabcuam me nyuam yaus tshaj plaws nyob rau hauv cov nqaijrog yog ntses. Raws li nyob rau hauv cov roj zaub, cov ntses muaj ib qho loj npaum li cas ntawm polyunsaturated fatty acids, uas yuav pab koj tshem tau cov phaus ntxiv.
Protein hnub: zaub mov
Cov khoom noj nyob rau hauv cov protein ntau hnub ntawm kev tshem tawm raug xaiv ib tus zuj zus. Peb tau npaj ib qho kev txheeb ze rau koj:
- Noj tshais : ib khob ntawm kefir thiab txiv hmab txiv ntoo rau lub caij (nws zoo dua tsis txhob sib tov, tab sis noj ib hom, piv txwv li, ib khob ntawm cov txiv hmab txiv ntoo, ib tug txiv tsawb, ob lub kiwis los yog txiv apples, thiab lwm yam).
- Noj su : koj yuav tsis sib xyaw cov protein, piv txwv, qe thiab nqaij, xaiv ib yam. Qhov zoo tshaj plaws, noj cov nqaij npuas uas tsis muaj rog, nqaij nyug, qaib ntxhw, nqaij nruab deg, ntses, cheese los yog taum paj. Ntawm lub garnish koj yuav noj stewed ntsuab zaub los tshiab tshiab zaub xam lav.
- Noj hmo : Noj su thiab noj hmo koj yuav tsum tau noj cov zaub mov (lossis tsev cheese, ntses lossis nqaij), tab sis yav tsaus ntuj nws yuav tsum tau noj ib nrab pluas su.
Protein tshem tawm cov hnub yuav pab txhawb cov txheej txheem kev sib cev xeeb tub. Yog tias koj xaiv nqaij ua protein ntau, ces lub cev yuav tau txais cov protein ntau thiab cov hlau. Cheese thiab curd fasting hnub yuav muab lub cev nrog calcium. Kefir thiaj li ua rau muaj kev tsis haum ntawm qhov ua tsis haum thiab ua rau digestion. Tab sis nrog tag nrho cov pluses, cov hnub tsis muaj protein ntau, thiab ntau cov nqaij, yog contraindicated rau cov neeg uas muaj teeb meem ntawm cov hlab plawv system thiab nrog rau siab thiab lub raum kab mob.