2024 Tus sau: Isabella Gilson | [email protected]. Kawg hloov kho: 2023-12-17 03:27
Ntau zaus koj tuaj yeem hnov tias rau kev loj hlob zoo thiab noj qab haus huv, peb lub cev tsis muaj protein ntau txaus. Tab sis, hmoov tsis, tsis yog txhua leej txhua tus paub raws nraim li cas thiab los ntawm qhov txhais tau tias "kev tsim kho" lub ntsiab lus yuav tsum tau muab ntxiv.
Tam sim no, cov protein tuaj yeem tau txais ntau txoj hauv kev. Txawm li cas los xij, txoj hauv kev zoo tshaj plaws, yooj yim thiab ceev tshaj plaws yog noj cov zaub mov zoo.
Raws li cov protein noj qab nyob zoo, cov zaub mov muaj protein tau muab faib ua plaub yam sib txawv.
1st hom: ntau dua 15 grams protein ib 0.1 kg ntawm cov khoom
- Txhua yam cheese. Ua ntej noj, ib tug yuav tsum coj mus rau hauv tus account qhov tseeb hais tias xws li cov khoom noj siv mis uas muaj cov protein ntau dhau calories. Hauv qhov no, nws yog qhov zoo dua los muab lawv tso rau hauv koj cov khoom noj tam sim ua ntej kev cob qhia. Tom qab tag nrho, nyob rau hauv cov ntaub ntawv no, cov calories ntxiv yuav hlawv nyob rau hauv tus txheej txheem ntawm kev ua si lub cev hnyav.
- tsev cheese tsis muaj rog. Txhawm rau kom yooj yim thiab nrawm nrawm, nws raug nquahu kom sib tov cov khoom lag luam nrog kefir lossis yogurt, ntxiv rau ntxiv granulated qab zib rau nws.
- Nqaij qaib thiabtsiaj, nrog rau ntses. Xws li cov khoom noj uas muaj cov proteins yog qhov zoo tshaj plaws noj stewed los yog boiled. Tsis tas li ntawd, nws raug nquahu kom yuav cov nqaij nyuj tsis muaj hnub nyoog tshaj li ob xyoos.
Nws tseem tsim nyog sau cia tias cov khoom noj uas muaj protein ntau yog cov hauv paus chiv keeb. Cov no yog txhua hom txiv ntoo thiab legumes: peas, taum, lentils, chickpeas, taum.
2nd hom: 10 mus rau 15 grams protein ib 0.1 kg ntawm cov khoom
- qe qaib, qe quail, thiab lwm yam. Nws raug nquahu kom siv lawv tom qab kev cob qhia, nrog rau noj tshais. Txawm li cas los xij, qe yog qhov tsis xav tau rau cov neeg uas muaj cov roj cholesterol ntau hauv lawv cov ntshav.
- Ntau yam cereals (millet, buckwheat, oatmeal, thiab lwm yam). Cov zaub mov uas muaj cov protein no muaj txiaj ntsig zoo rau lub cev, vim lawv nqus tau zoo, thiab fiber ntau pab txhawb kev zom zaub mov.
Teem hom no tuaj yeem suav nrog tag nrho cov nplej zom, nqaij npuas, hnyuv ntxwm, hnyuv ntxwm, nplej hmoov, thiab lwm yam.
3rd hom: 4 mus rau 9.9 grams protein ib 0.1 kg ntawm cov khoom
- Nplej thiab rye bread.
- Pearl and rice groats.
- zaub ntsuab.
4th hom: 2 mus rau 3.9 grams protein ib 0.1 kg ntawm cov khoom
- mis nyuj tshiab, cov ntsiab lus roj ntawm kefir thiab qaub cream. Raws li txoj cai, cov khoom no tau txais txiaj ntsig nrog cov ntsiab lus muaj protein ntau txaus. Txawm li cas los xij, hauv cov txheej txheemntau lawm, uas yog thaum lub sij hawm dilution ntawm cov mis nyuj haus nrog ntau yam hmoov, dej thiab whey, tus nqi ntawm ib tug pab tau lub tsev lub ntsiab yog ho txo.
- Ice cream (ice cream los yog cream).
- Spinach.
- Cauliflower.
- qos.
Txhua yam (tsis sau npe) txiv hmab txiv ntoo, zaub, nceb thiab txiv hmab txiv ntoo muaj 0.4 txog 1.9 grams ntawm cov khoom no.
| 1st type | Cheese, tsev cheese, nqaij qaib thiab tsiaj nqaij, feem ntau ntses, peas, taum pauv, taum, txhua yam txiv ntoo | ntau dua 15 grams ntawm cov protein ib 0.1 kilogram ntawm cov khoom |
| 2nd type | Fat tsev cheese, nqaij npuas, hnyuv ntxwm, hnyuv ntxwm, cereals, qe, nplej hmoov, pasta | 10 mus rau 15 grams ntawm cov protein ib 0.1 kilogram ntawm cov khoom |
| 3rd type | 4 txog 9.9 grams ntawm cov protein ib 0.1 kilogram ntawm cov khoom | |
| 4th type | Cov mis nyuj tshiab, yogurt, qaub cream, qos yaj ywm, ice cream los yog ice cream, spinach thiab cauliflower | 2 txog 3.9 grams protein ib 0.1 kilogram ntawm cov khoom |
Tam sim no nws yuav yooj yim rau koj xaiv los ntawm ntau hom khoom muaj protein ntau hauv khw. Ib lub rooj nrog cov hom saum toj no yuav pab tau koj hauv qhov teeb meem nyuaj no.
Pom zoo:
Cov khoom noj uas tsis muaj calorie ntau tshaj: daim ntawv teev npe. Noj qab nyob zoo cov zaub mov uas tsis muaj calorie
Ntau tus neeg cog lus rau lawv tus kheej kom pib noj zaub mov noj qab haus huv txij hnub Monday. Nws hloov tawm tias nws tsis yog rau txhua tus. Ib feem me me ntawm cov neeg no yuav ua raws li kev noj zaub mov tsawg kawg ib xyoos. Cov chav nyob tiag tiag yuav muaj peev xwm ua kom cov khoom noj kom zoo rau lawv txoj kev ua neej. Txhawm rau pab koj lub cev "tsis tawg" ua ntej, nws yog ib qho tseem ceeb uas yuav tsum tau saib xyuas seb koj noj dab tsi thiab koj noj li cas
Tsev cheese rau noj hmo: cov cai noj zaub mov, cov ntsiab lus calorie, khoom noj muaj txiaj ntsig, zaub mov txawv, khoom noj muaj txiaj ntsig, muaj pes tsawg leeg thiab cov khoom muaj txiaj ntsig ntawm cov khoom
Yuav ua li cas thiaj tau txais kev txaus siab noj zaub mov tiag tiag? Yooj yim heev! Nws yog tsuas yog tsim nyog los ncuav me ntsis tsev cheese nrog ib lub hub ntawm qab txiv hmab txiv ntoo yogurt thiab txaus siab rau txhua txhua spoonful ntawm no qab delicacy. Nws yog ib qho yog tias koj noj cov zaub mov no yooj yim rau pluas tshais, tab sis yuav ua li cas yog tias koj txiav txim siab muaj tsev cheese rau noj hmo? Qhov no yuav cuam tshuam li cas rau koj daim duab? Cov lus nug no yog qhov txaus siab rau ntau tus neeg uas tab tom sim ua raws li tag nrho cov postulates ntawm cov khoom noj kom raug
Cov khoom "yog". Cov zaub mov twg yuav tsum tau noj? Khoom noj khoom haus kom zoo: noj zaub mov rau hnub
Tam sim no ntau tus neeg tab tom siv zog ua lub neej noj qab haus huv, tso tus cwj pwm phem, tawm dag zog thiab xaiv cov zaub mov zoo uas ua rau muaj txiaj ntsig zoo rau lub cev. Dab tsi yog cov zaub mov noj qab nyob zoo rau txiv neej thiab poj niam? Yuav ua li cas lawv yuav tsum ua ke?
Cov nqaij npuas pub mis niam: noj zaub mov rau cov niam laus, noj zaub mov kom raug, tso cai thiab txwv cov zaub mov, kev cai ua noj, zaub mov txawv thiab yuav tsum tau saib xyuas tus menyuam lub plab zom mov
Thaum pub mis niam, tus poj niam yuav tsum txwv nws tus kheej hauv kev xaiv cov tais diav. Qee cov zaub mov ua rau muaj kev tsis haum rau menyuam yaus, lwm yam cuam tshuam kev zom zaub mov. Nyob rau tib lub sijhawm, tus niam laus yuav tsum tsis txhob muaj cov khoom noj tsis txaus. Ib qho ntawm cov tais diav uas muaj teeb meem tshaj plaws yog nqaij npuas. Puas muaj peev xwm pub mis nyuj nqaij npuas, tsab xov xwm yuav qhia
Kuv tuaj yeem noj cov hnub uas muaj ntshav qab zib? Kev noj zaub mov tshwj xeeb, noj zaub mov kom raug, tso cai thiab txwv tsis pub noj zaub mov rau ntshav qab zib. Pros thiab cons ntawm noj hnub
Txog thaum tsis ntev los no, cov hnub tau suav tias yog cov khoom txwv tsis pub muaj ntshav qab zib. Tab sis ntawm no cov lus qhia tsim nyog uas yuav tsum muaj kev ntsuas hauv txhua yam. Hauv tsab xov xwm no, peb yuav teb seb nws puas tuaj yeem noj cov hnub uas muaj ntshav qab zib thiab nyob rau hauv qhov ntau npaum li cas. Peb tseem yuav txheeb xyuas qhov zoo thiab qhov tsis zoo ntawm kev siv cov khoom no
