Peb kho cov zaub mov: cov khoom noj uas muaj cov proteins

Peb kho cov zaub mov: cov khoom noj uas muaj cov proteins
Peb kho cov zaub mov: cov khoom noj uas muaj cov proteins
Anonim

Nws yog qhov tseeb tias ua ntej ntawm tag nrho cov, cov neeg ncaws pob uas xav tsim kom muaj cov leeg nqaij thiab ua kom lawv cov leeg ua haujlwm ib txwm xav tau cov protein. Txawm li cas los xij, yog tias siv tsis raug, ntawm qhov tsis sib xws, nws hlawv rog, uas ua rau nws tsis tuaj yeem tau txais cov txiaj ntsig xav tau. Tsis tas li ntawd, cov tshuaj no feem ntau txiav txim siab txog qhov xwm txheej ntawm peb cov plaub hau thiab rau tes. Cov zaub mov uas muaj protein ntau tso cai rau lub cev tso tawm cov hemoglobin txaus, uas yog koom nrog hauv kev muab cov hlwb nrog oxygen. Lawv kuj txhim kho kev ua haujlwm ntawm tib neeg lub cev tiv thaiv kab mob. Qhov tseem ceeb tshaj plaws yog cov proteins ntawm tsiaj keeb kwm. Qhov no suav nrog ntses, qe, nqaij thiab khoom noj siv mis.

pom cov protein nyob qhov twg
pom cov protein nyob qhov twg

Yuav faib cov zaub mov protein li cas

Txhua cov zaub mov uas muaj cov protein tuaj yeem muab faib ua ntau pawg raws li lawv tus lej ntawm 100 grams ntawm cov khoom:

  • Ntau cov protein ntau. Muaj ntau tshaj 15 grams ntawm cov protein. Cov no yog nqaij, tsev cheese, cheese, ntses, txiv ntseej, soy thiab legumes.
  • Protein muaj tsawg kawg yog 10 grams. Cov no suav nrog qe, qee cov hnyuv ntxwm thiab nqaij, thiab pasta.
  • Cov protein tsawg tsuas muaj 5-9 grams xwbcov proteins. Nws yog qhob cij, mov thiab qos yaj ywm.
  • Low protein. Cov ntsiab lus ntawm cov protein tsuas yog 0.4-1.9 grams. Qhov no suav nrog nceb, yuav luag tag nrho cov zaub thiab txiv hmab txiv ntoo.
cov khoom noj uas muaj protein ntau
cov khoom noj uas muaj protein ntau

Protein List

Tau kawg, yuav luag txhua yam khoom noj muaj protein ntau rau qee qhov, tab sis peb muab koj cov npe ntawm cov nyiaj ntau tshaj.

1. Nqaij qaib. Nqaij qaib yog qhov zoo dua, vim nws kuj tau yooj yim digested. Dawb brisket nqaij kuj muaj kev sib xyaw ntawm cov zaub mov thiab cov vitamins tsim nyog rau tib neeg lub cev.

2. Ntses. Cov khoom no kuj muaj cov amino acid methionine, calcium thiab fluorine, tshwj xeeb tshaj yog xav tau los ntawm lub cev loj hlob. Qhov piv ntawm cov rog thiab cov protein sib txawv ntawm ntau qhov sib txawv. Kev xaiv hake, pike, cws, perch, crabs thiab carp nqaij yuav nyiam tshaj plaws.

Cov protein thiab carbohydrates nyob qhov twg?
Cov protein thiab carbohydrates nyob qhov twg?

3. Qe. Lawv yog cov tsis-caloric (tsuas yog 13-15 kcal ib yolk) thiab kuj yooj yim digested. Nws yog qhov zoo tshaj plaws los noj lawv boiled, nyob rau hauv rooj plaub no lawv kuj txhim kho kev ua hauj lwm ntawm digestive system.

4. Cheese. Qhov kev xaiv zoo tshaj plaws yuav yog hom tawv tawv uas muaj cov protein ntau (txog 30%). Cov khoom no zoo meej rau kev noj haus thiab kev ua kis las, thiab nws tau qhia kom siv nws ua ntej kev tawm dag zog nws tus kheej.

5. Tsev cheese. Los ntawm txoj kev, qhov no suav nrog ntau lwm yam khoom siv mis nyuj. Cov tsev cheese uas muaj roj tsawg, uas muaj cov protein thiab carbohydrates (18 thiab 1.8 grams, feem), yog qhov zoo tshaj plaws tov nrogkefir lossis yogurt kom nqus tau zoo.

Tau kawg, daim ntawv teev npe no tsawg heev. Nws tuaj yeem suav nrog ntau yam cereals, txiv ntoo, legumes. Txhua yam nyob ntawm koj tus kheej nyiam. Nrog rau kev siv txhua hnub ntawm cov khoom noj uas muaj cov protein, ib tug yuav tsum tsis txhob hnov qab txog lub oversaturation ntawm lub cev nrog cov khoom no, vim hais tias qhov no kuj muaj nws tsis zoo txim, zoo li nws tsis muaj. Txhua yam yuav tsum yog nyob rau hauv ib qho nyiaj. Tsis txhob hnov qab txog cov rog thiab carbohydrates. Thiab los ntawm txoj kev, nws yog qhov zoo dua kom muaj ntau yam proteins.

Pom zoo: