Txhua tus neeg uas nyuam qhuav pib to taub txhua lub subtleties ntawm tsev noj cov zaub mov, xav paub seb cov khoom muaj feem xyuam rau cov proteins. Nws yog cov khoom noj khoom haus protein uas plays lub luag hauj lwm tshwj xeeb hauv kev noj haus tib neeg - qhov tseeb, protein, protein, yog tsim nyog rau lub cev kom tswj thiab tsim cov nqaij pob txha. Xav seb cov khoom noj muaj nplua nuj nyob hauv cov nqaijrog.
Protein nyob rau hauv cov zaub mov
Protein zaub mov yuav ua tau ntawm ob hom - tsiaj thiab zaub. Raws li txoj cai, kis las thiab neeg feem coob muaj cov tsiaj txhu protein nyob rau hauv kev noj haus, vim nws zoo dua absorbed (txog li 80%), nws yog qhov yooj yim kom tau los ntawm ib feem me me ntawm cov khoom. Zaub protein yog assimilated mus txog li ntawm 60%, tab sis nws yuav tsum tau coj mus rau hauv tus account, vim hais tias rau vegetarians thiab cov neeg uas muaj ib tus neeg tsis txaus siab rau cov protein protein no yog tib txoj kev los ntxiv rau lub cev cov nyiaj.
Cov khoom ntawm cov tsiaj keeb kwm muaj protein ntau
Pawg no muaj xws li, thawj zaug ntawm txhua yam, nqaij tsiaj thiab noog, ntses, cheese, cheese, mis thiab tag nrho cov khoom noj siv mis, thiab cov qe ntawm cov noog. Hauv cov khoom no, tus nqi ntawm cov paj hlwb nce mus txog theem siab kawg, uas txhais tau tias ua rau koj cov kev noj haus ntawm lawv lub hauv paus, koj yuav yooj yim tau txais tus nqi ntawm cov protein ntau.
Zaub cov khoom muaj protein ntau cov ntsiab lus
Pawg no suav nrog ntau yam me me, tab sis pawg no muaj nws qhov tshwj xeeb. Txhawm rau noj txhua hnub ntawm cov khoom noj muaj protein ntau, koj yuav tsum tau lean rau kev siv tag nrho cov legumes - peas, taum, lentils, soybeans, thiab lwm yam. Lwm qhov chaw muaj protein ntau yog cov txiv ntseej - almonds, cashews, walnuts thiab hav zoov, thiab tag nrho lwm hom.
Soya thiab tag nrho cov khoom ua los ntawm nws - soya nqaij hloov, taum, soya cov mis thiab feem ntau txhua yam khoom soy - yog ntawm kev pab tshwj xeeb hauv protein ua kom. Txawm li ntawd los, qhov tseem ceeb ntawm cov paj hlwb zoo li qhov tsawg, thiab qhov no yuav tsum tau muab rau hauv koj tus account.
Cov khoom muaj protein, rau qhov poob phaus
Yuav kom siv cov khoom noj protein kom poob phaus, koj yuav tsum siv tsawg kawg 3-4 zaug ib lub lim tiam rau 40-60 feeb. Qhov no, ua ke nrog cov khoom noj uas muaj protein ntau, yuav ua sai sai txhawb kev poob phaus.
Piv txwv ntawm cov khoom noj protein:
- Noj tshais - ob peb lub qe, cabbage zaub xam lav, tshuaj yej.
- Qhov thib ob pluas tshais yog ib lub kua.
- Noj su - cov kua mis tsawg rau cov kua zaub thiab nyias los yog buckwheat nrog cov nqaij los yog nqaij qaib.
- Noj su yav tav su - ib nrab ib khob ntawm tsev cheese.
- Noj hmo - nqaij nyuj, nqaij qaib mis los yog lean ntses nrog cov zaub hauv av (kua txob, carrots, zucchini, eggplant , zaub qhwv, zaub paj, thiab lwm yam).
Cov zaub ua kom cov protein ua kom zoo dua thiab tsis tsim teeb meem nrog plab zom mov, ces kev noj haus yuav ua sai sai coj koj mus rau lub hom phiaj.