Yam khoom noj uas muaj cov proteins yuav tsum tau noj yog hais tias tsis muaj peev xwm ntawm cov keeb no

Ntau zaus koj tuaj yeem hnov hais tias kev noj qab nyob zoo thiab noj qab nyob zoo peb lub cev tsis muaj protein ntau. Tab sis, hmoov tsis, tsis yog txhua leej txhua tus paub raws nraim li cas thiab vim li cas qhov no "tsev" yuav tsum tau sau.

Tam sim no, cov khoom muaj protein ntau yuav muab tau los ntawm ntau txoj kev. Txawm li cas los xij, txoj kev uas yooj yim tshaj plaws thiab yooj yim yog noj zaub mov tsim nyog.

Nyob ntawm seb tus nqi ntawm cov pab protein cov khoom uas muaj cov nqaijrog raug muab faib ua plaub ntau hom.

1 hom: ntau tshaj 15 grams ntawm cov protein ib 0.1 kg ntawm cov khoom

• Txhua hom cheese. Ua ntej siv, yuav tsum coj mus rau hauv tus account lub fact tias xws li khoom noj siv mis uas muaj cov proteins yog ib yam nkaus thiab caloric. Hauv qhov no, nws zoo dua rau koj cov pluas noj ua ntej ua ntej. Tom qab tag nrho, qhov no, muaj calorie ntau ntau nyob rau hauv cov txheej txheem kev siv lub cev kom loj.
• Tsawg-rog tsev cheese. Rau kev yooj yim thiab ceev assimilation nws yog pom zoo sib tov cov khoom no nrog kefir los yog yogurt, thiab tseem ntxiv qab zib rau nws.
• Nqaij ntawm cov noog thiab cov tsiaj, zoo li cov ntses. Xws li cov khoom uas muaj cov proteins uas zoo tshaj plaws nyob rau hauv daim ntawv stewed los yog hau. Tsis tas li ntawd, nws yog pom zoo kom yuav cov nqaij nyug tsis loj tshaj ob xyoos.

Nws kuj tseem ceeb teev cia tias cov khoom noj muaj protein ntau nyob rau hauv kuj yog cov hauv paus cog qoob loo. Nws yog tag nrho cov hom ntawm neeg thiab legumes: taum mog, taum, lentils, chickpeas, taum.

Hom 2: los ntawm 10 mus rau 15 grams ntawm cov protein ib kilogram ntawm cov khoom 0.1

• Qe nqaij qaib, quail, thiab lwm yam. Siv lawv pom zoo tom qab kev cob qhia, nrog rau kev noj tshais. Txawm li cas los xij, qe yog cov neeg tsis paub qab hau rau cov neeg uas muaj roj ntau ntau hauv lawv cov ntshav.
• Ntau cov cereals (millet, buckwheat, oatmeal, thiab lwm yam). Xws li cov khoom uas muaj cov proteins uas zoo heev rau lub cev, raws li lawv cov dej qab zoo, thiab fiber ntau qhov qub zom cov zaub mov.

Ntxiv thiab, hom no muaj xws li cov nplej zom, nqaij npuas, hnyuv ntxwm, sausages, cov hmoov nplej, thiab lwm yam.

3 hom los ntawm 4 mus rau 9.9 grams protein ib kilogram ntawm cov khoom 0.1

• Nplej thiab rye qhob cij.
• Pearl barley thiab mov ci nplej.
• Ntsuab peas.

4 hom: los ntawm 2 mus rau 3.9 grams protein ib kilogram ntawm cov khoom 0.1

• Fresh mis nyuj, muaj roj kefir thiab qaub cream. Raws li txoj cai, xws li cov khoom muaj npe nrog cov ntsiab lus muaj protein ntau txaus. Txawm li cas los xij, nyob hauv tus txheej txheem ntau lawm, uas yog thaum lub sij hawm txo cov kua mis haus nrog ntau cov hmoov, dej thiab ntshav qab zib, cov nqi ntawm cov khoom siv hauv tsev tseem ceeb heev.
• Mis nyuj khov (plombir los yog Lee).
• Spinach.
• Cauliflower.
• Qos yaj ywm.

Tag nrho lwm yam (tsis tau teev) txiv hmab txiv ntoo, zaub, nceb thiab txiv hmab txiv ntoo muaj li ntawm 0.4 mus 1.9 grams ntawm cov khoom no.

Tam sim no koj yuav tsis pom nws nyuaj rau xaiv los ntawm ib qho khoom loj loj ntawm cov khoom muaj protein ntau hauv khw. Lub rooj nrog cov hom hais saum toj no yuav pab tau koj hauv qhov teeb meem no.