Hais txog cov khoom noj dab tsi muaj protein ntau thiab muaj roj tsawg, ua ntej txhua yam nws yog qhov tseem ceeb kom nkag siab tias cov proteins yog cov khoom siv hauv tsev ntawm peb lub cev. Kom tau qhov khoom tseem ceeb no nrog rau zaub mov noj, koj yuav tsum paub cov khoom noj uas muaj protein ntau, vim nws yog los ntawm cov khoom noj uas feem ntau yog absorbed.
Yam khoom noj dab tsi muaj protein ntau?
Yog tias peb tham txog seb cov khoom noj muaj protein ntau npaum li cas, ua ntej txhua yam peb yuav tsum tau qhia cov nqaij. Cov nqaij dawb muaj txiaj ntsim, zoo li cov nqaij liab vim muaj protein ntau. Ib qho ntawm feem noj ntau - nqaij qaib nqaij, ib 100 g ntawm cov khoom - 32 g ntawm protein, nrog tsawg heev cov cholesterol thiab rog. Hauv maub nqaij tab txawm muaj protein ntau, tab sis nws kuj muaj feem ntau ntawm cov roj cholesterol thiab rog. Nws yog qhov zoo tshaj rau noj ntses thiab lean nqaij. Txhob tshem tawm ntawm kev noj cov hnyuv ntxwm, nqaij npuas, nqaij nyoos. Lub siab thiab ob lub raum muaj roj ntau ntau thiab ntsev, ces koj yuav tsum tsis txhob tsim txom lawv.
Sib tham txog seb hom khoom noj cog qoob loo yog cov ntau npaum li cas ntawm cov protein, nws yog tsim nyog mentioning taum. Qhov no yog ib qho ntawm cov khoom zoo tshaj plaws, rau cov neeg tsis noj nqaij nws yog ib qho ntawm qhov zoo tshaj plaws ntawm cov khoom pab no. Proteins muaj nplua nuj nyob rau hauv taum pauv, taum, lentils, peas. Cov noob taum tseem muaj ib qho loj ntawm fiber ntau thiab 8 qhov tseem ceeb amino acids .
Yam khoom noj dab tsi muaj protein ntau?
Ntawm chav kawm, peb yuav tsis poob los qhia lub txiv ntseej (txiv laum huab xeeb, almonds, cashews), uas yog nplua nuj protein ntau. Feem ntau ntawm cov protein yog nyob rau hauv Brazil txiv ntoo, tsuas yog 30 grams ntawm cov khoom muaj ib tug txhua hnub tus nqi rau ib tug neeg. Tsis tas li ntawd, lawv muaj ntau qhov omega-3 fatty acids thiab amino acids.
Ib lub hlis twg ntawm lub khob ntawm almonds yog txog li 8 grams ntawm cov protein. Nyob rau hauv no almond yog heev me ntsis rog. Txiv laum huab xeeb kuj yog qhov chaw zoo ntawm cov protein, xws li txiv laum huab xeeb (hauv 30 grams ntawm cov khoom yog 8 grams ntawm cov protein). Qhov tsuas yog rho tawm ntawm txiv laum huab xeeb yog hais tias nws muaj ntau roj, yog li nws yuav tsum tau noj nyob rau hauv moderation.
Ntau heev ntawm cov protein yog nyob rau hauv ntau yam khoom noj siv mis, feem ntau ntawm nws nyob rau hauv cheese, cream, yogurt thiab mis nyuj haus. Lawv kuj muaj peev xwm muab tau rau tib neeg lub cev nrog cov vitamins thiab minerals uas yuav tsum tau txhaj. Qhov kuaj pom ntawm cov kua mis ntau ntawm cov tshuaj calcium uas yuav pab kom koj muaj kev noj qab haus huv cov pob txha thiab cov hniav, pab tiv thaiv kom tsis txhob muaj cov kab mob xws li mob caj dab thiab mob hauv plab. Cov neeg uas xav kom tshem ntawm qhov hnyav tshaj yog qhov zoo tshaj yog yuav ua khoom noj uas muaj roj tsawg. Qhov nruab nrab, 100 grams ntawm cheese muaj 9 grams ntawm protein.
Muaj nplua nuj nyob rau hauv cov protein ntau yog nqaij nruab deg. Lawv zoo heev thiab tib lub sijhawm tsis muaj rog. Yog li ntawd, nyob rau hauv 90 g ntawm salmon yog 5 g ntawm roj thiab 20 g ntawm protein. 100 g ntawm tuna muaj 24 g ntawm protein, thiab 100 g ntawm cod muaj 20 g ntawm protein.
Muaj ntau npaum li cov protein muaj nyob hauv asparagus. Nws muaj peev xwm raug siav steamed, grilled, kib thiab boiled. Qhov no zaub yog heev noj. Ib nrab-iav ntawm npaj-ua asparagus muaj 2 g ntawm protein.
Muaj ntau ntawm cov khoom siv no hauv cov qe dawb, ntxiv rau, lawv muaj roj me ntsis, tab sis tib lub sij hawm ntau npaum li cov protein ntau. Nws kuj tsis muaj roj, tab sis nws muaj cov amino acids tseem ceeb. Nyob rau hauv ib lub khob ntawm qe proteins yog 26 g protein. Tab sis nyob rau hauv ib feem ntawm cauliflower yog 3 g ntawm protein. Tsis tas li cauliflower muaj ib tug loj npaum li cas ntawm cov vitamin K, thiab yog txawv los ntawm muaj anti-inflammatory zog. Nws muaj ntau lub fiber ntau .
Tsis tas li ntawd xwb, xaiv cov khoom noj uas muaj protein ntau, koj yuav tsum tau saib xyuas cov avocados, guava, dates, spinach, broccoli, qab zib pob kws, Zaub pob tawb, tangerines, apricots, txiv tsawb, txiv maj phaub, txiv apples, figs, kua mis thiab tofu.