Ntau tus neeg xav hais tias protein ntau yog cov khoom tshwj xeeb rau cov leeg kev loj hlob. Nyob rau hauv qhov tseeb, protein yog thib ob lub npe ntawm cov protein. Protein , nrog rau carbohydrates thiab nqaijrog, yog ib qho ntawm cov khoom pov thawj ntawm ntau cov khoom, thiab yog tias xav tau, nws yuav ua tau tsis tsuas yog los ntawm kev ua kis las, tab sis kuj los ntawm cov khoom. Los ntawm qhov tsab xov xwm no koj yuav paub tias qhov twg muaj protein ntau.
Yog xav paub seb muaj protein ntau npaum li cas txhua hnub koj xav tau, siv cov qauv yooj yim:
- Yog tias koj tsis ua exercise, koj yuav tsum tau noj 1 g ntawm cov hnyuv ntawm koj lub cev txhua hnub (yog tias koj hnyav 60 kg - 60 grams protein txhua hnub).
- Yog tias koj ua si tsis tu ncua, koj yuav tsum tau 1.5 gram ntawm cov hnyuv ntawm koj lub cev txhua hnub (yog tias koj hnyav 60 kg - 90 grams protein txhua hnub).
- Yog tias koj ua nyhav nyhav thiab npau suav txog tej leeg nqaij, koj yuav tsum tau 2 gram ntawm cov roj ntawm koj lub cev txhua hnub (yog tias koj hnyav 60 kg - 120 grams ntawm cov protein ib hnub).
Lig rau ib hnub los ntawm txhua qhov chaw koj yuav tsum tau txais ntau npaum li cov protein ntau raws li koj xam los ntawm no. Txawm tias tom qab no, koj tuaj yeem paub tias qhov chaw khaws cov protein, thiab txiav txim siab noj zaub mov.
Cov khoom noj khoom haus
Xav txog cov khoom muaj protein ntau:
- tsawg-rog ntau yam nqaij: nqaij nyug, nqaij nyug, luav;
- tsawg-rog ntau yam ntawm nqaij qaib: nqaij qaib mis, qaib cov txwv;
- cov khoom siv mis nyuj: cov roj tsawg, cov cheese tsawg, cheese, mis nyuj, thiab lwm yam;
- txhua hom hom txiv hmab txiv ntoo (koj yuav tsum tau siv kom zoo zoo, lawv muaj roj ntau heev);
- taum - peas, lentils, soybeans, taum, etc .;
- nqaij qaib qe - tshwj xeeb protein (zoo dua digested nyob rau hauv boiled daim ntawv).
Paub txog yam khoom noj uas yog , koj tuaj yeem ua kom tau khoom noj kom yooj yim kom txhua feem ntawm koj noj mov nrog rau ib feem ntawm cov khoom muaj protein ntau. Tsis txhob hnov qab noj zaub mov ua ntej thiab tom qab kev cob qhia los muab lub cev nrog txhua yam koj xav tau.