Proteins rau cov neeg tsis noj nqaij. Zaub protein: daim ntawv teev cov khoom

2024 Tus sau: Isabella Gilson | [email protected]. Kawg hloov kho: 2024-01-02 16:20

Ib daim ntawv qhia ua kom zoo, suav nrog cov protein, rog thiab carbohydrates, yog txoj hauv kev rau kev noj qab haus huv. Niaj hnub no, txhua tus neeg paub tias cov protein muaj dab tsi, tab sis ua li cas rau cov neeg uas tsis haus cov khoom xws li nqaij nyug, nqaij npuas, nqaij nyug? Qhov twg yuav nrhiav tau cov proteins rau cov neeg tsis noj nqaij, yog li tsis txhob cuam tshuam los ntawm cov ntsiab lus xaiv ntawm kev noj zaub mov?

Cov ntsiab lus tseem ceeb hauv kev noj zaub mov

Cov neeg tsis noj nqaij yog cov neeg haus cov zaub mov cog thiab cov khoom noj siv mis. Cov neeg zoo li no ncaj nraim tsis kam noj nqaij thiab ntses khoom. Qhov tseeb no ua rau koj xav tias tsis muaj protein ntau ntawm cov zaub mov tsis noj nqaij, yog li txoj kev noj zaub mov no tsis raug, nws muaj kev phom sij rau kev noj qab haus huv.

Cov neeg ua raws li kev noj zaub mov no, nrog rau cov neeg paub paub, nkag siab tias cov zaub mov muaj protein ntau yog lwm txoj hauv kev hauv cov npe ntawm cov khoom noj txhua hnub. Qhov sib txawv tseem ceeb yog nyob rau hauv qhov ntau npaum ntawm cov tshuaj, vim hais tias nws yuav tsum yog li ntawm 1 gram ib 1 kg ntawm qhov hnyav. Txoj cai no yuav tsis cuam tshuam rau cov metaboliccov txheej txheem hauv lub cev. Zaub protein nyob rau hauv zaub thiab txiv hmab txiv ntoo rau cov neeg tsis noj nqaij yog muaj nyob rau hauv qhov pom zoo npaum li cas. Nws yog ib qho tseem ceeb kom raug sib raug zoo nrog tag nrho cov calorie ntau ntau hauv ib hnub kom tsis txhob ua mob hnyav.

Proteins rau cov neeg tsis noj nqaij

Rau kev noj qab haus huv thiab tswj cov microflora ntawm lub cev, nws yog ib qho tsim nyog yuav tsum tau noj cov khoom tshwj xeeb uas tsis muaj cov tshuaj lom neeg tsis zoo, cov calories khoob. Cov zaub mov muaj protein ntau rau cov neeg tsis noj nqaij tsis yog zaub thiab txiv hmab txiv ntoo xwb, tab sis kuj muaj ntau yam cereals, noob, thiab khoom noj siv mis.

Chia noob

Cov khoom lag luam tseem ceeb siv tsis yog rau cov neeg uas xav txhim kho lawv lub cev, tab sis kuj rau cov neeg xav muab kev pabcuam rau lawv lub cev, muab sijhawm rau kev ua haujlwm zoo thiab zoo. Chia noob yog thawj zaug ntawm cov npe khoom noj protein rau cov neeg tsis noj nqaij.

Spanish sage muaj txog 2.5 grams protein ib teaspoon. Nws tseem yog nplua nuj nyob rau hauv ib tug loj npaum li cas ntawm cov amino acids thiab minerals. Cov khoom muaj fiber ntau thiab noj qab nyob zoo, uas muaj txiaj ntsig zoo rau cov piam thaj hauv tib neeg cov ntshav.

Cov noob tau paub rau ntau yam raws li txoj hauv kev zoo los tiv thaiv phaus ntxiv los ntawm kev txo qis kev tshaib kev nqhis. Qhov no kuj yog vim muaj fiber ntau, uas, raws li nws tau, ua rau lub plab, ua kom pom tias cov zaub mov txaus twb tau noj lawm.

Siv cov noob chia kom raug, lawv tuaj yeem ntxiv rau yogurt lossis smoothies, thiab cov khoom kuj yog ib qho zoo heev rau cov khoom xyaw ntxiv rau cov zaub xam lav. Nws yog qhov zoo tshaj plaws noj cov tais diav thaum sawv ntxov,uas yuav muab lub zog rau lub cev rau ib hnub.

Chia yuav tsum nyob rau hauv cov npe ntawm cov khoom noj muaj protein ntau ua ntej vim nws yooj yim ua rau calorie tsis txaus.

Seitan

Seitan yog qhov muaj ntau ntawm cov neeg tsis noj nqaij thiab vegans vim tias nws muaj ntau satiating thiab muaj protein ntau. Xws li cov khoom yog tsim los ntawm gluten, nws zoo ib yam li cov khoom noj nqaij. Muaj ntau cov protein ntau hauv 100 grams ntawm seitan - 25 grams.

Seitan yog cov khoom muaj protein ntau. Cov neeg tsis noj nqaij yuav tsum siv nws yog tias lawv xav tswj lub cev zoo, nrog rau kev ua kom cov txheej txheem metabolic.

Nyob hauv qee cov kab mob, cov khoom yog contraindicated, yog li ua ntej koj pib noj nws, nws yuav tsis yog superfluous mus ntsib kws kho mob los yog kws noj zaub mov.

Seitan yooj yim ua noj, nws tuaj yeem kib lossis hau, koj tuaj yeem noj cov khoom ntawm nws tus kheej, nrog rau ntau yam khoom noj lossis zaub. Cov vegan proteins pom nyob rau hauv seitan yog indispensable rau cov neeg uas tsis noj nqaij, vim hais tias lawv yog ib tug zoo heev qhov chaw ntawm lub zog.

Tofu thiab lwm yam khoom soy

Txhua cov khoom lag luam tau los ntawm tofu yog lub tsev khaws khoom ntawm cov as-ham, thiab qhov tseem ceeb tshaj plaws - zaub protein rau cov neeg tsis noj nqaij.

Tofu yog ib lub npe nrov Asian delicacy uas tau siv dav thiab siv hauv Tebchaws Europe thiab Asmeskas. Qhov no yog qhov kev xaiv zoo tshaj plaws los hloov cheese. Yuav kom tau taum paj, npaj minced taum yog nias thiab infused.ib lub sij hawm.

Edamame tseem tau txais koob meej, uas yog cov taum tsis tau siav sib xyaw nrog ntau yam seasonings thiab txuj lom. Cov khoom no muaj txiaj ntsig zoo vim yog cov amino acids uas nws muaj, thiab cov khoom saum npoo tuaj yeem pab ntxuav lub cev ntawm co toxins thiab co toxins.

Cov khoom lag luam yog cov khoom noj muaj protein ntau rau cov neeg tsis noj nqaij, vim tias lawv muaj cov tshuaj ntawm qhov ntau npaum li 10-19 grams ib 100 g ntawm cov khoom tiav, uas yog ntau piv rau zaub thiab txiv hmab txiv ntoo.

Lentils

Lentils tuaj yeem sib txawv - liab, ntsuab lossis xim av. Qee cov khoom lag luam yog sib xyaw ntawm ntau hom. Txawm hais tias koj nyiam, ib qho lentil muaj txog 25 grams protein rau cov neeg tsis noj nqaij.

Nws nyob ze rau hauv cov protein rau chickpeas lossis lwm yam legumes, uas muaj li 19 grams protein. Chickpea tais diav yog txaus siab heev thiab cua, thiab muaj ntau cov carbohydrates nyuaj uas tsis nqa cov calories tag. Nws kuj tsis yog tsuas yog ib qho ntawm cov protein rau cov neeg tsis noj nqaij xwb, tab sis kuj muaj fiber ntau, hlau.

Ib qho zaub mov chickpea yog qhov kev xaiv zoo rau kev poob phaus lossis tawm tsam rog.

Spirulina

Spirulina yog ib qho algae uas tau haunting kiv cua ntawm kev noj haus kom zoo rau lub sijhawm ntev. Cov khoom yog tshwj xeeb nyob rau hauv nws hom thiab indispensable rau lub cev, vim hais tias nws yog nplua nuj nyob rau hauv hlau thiab thiamine, thiab kuj muaj ib tug kho nyhuv ntawm cov kev mob.tus neeg. Nws yog qhov zoo ntawm cov protein rau cov neeg tsis noj nqaij vim spirulina muaj 8 grams hauv ob teaspoons, uas yog ntau heev.

Cov khoom pheej yig hauv khw, yog li nws yooj yim mus yuav. Nws yuav saturate lub cev thiab txhawb nws nrog amino acids thiab kab kawm, pab nrog poob phaus thiab teeb meem plaub hau.

Quinoa

Tsis ntev los no, ntau tus neeg xav tsis thoob tias muaj protein ntau npaum li cas hauv cov khoom noj rau cov neeg tsis noj nqaij, tab sis muaj gluten ntau npaum li cas hauv nws. Nws ntseeg tau tias cov tshuaj muaj teeb meem rau tib neeg, yog li quinoa yuav ua rau muaj sia nyob.

Quinoa tsis muaj gluten kiag li tab sis muaj 14g ntawm cov protein ib 100g

Breads and sprouted grains

Txhua yam khoom tsim los ntawm cov nplej sprouted yog cov khoom noj muaj txiaj ntsig zoo thiab tseem muaj cov protein ntau tib yam ntawm 8g ib qho kev pabcuam.

Hauv kev tawm tsam gluten thiab khoob calories, cov khoom lag luam los ntawm cov khoom siv raw yuav zoo. Tsis tas li, hom khob cij no muaj lysine, uas pab cov protein kom nqus tau tom qab.

Ntaus mis nyuj

Mis tuaj yeem yog cov zaub hauv paus - almond, txiv maj phaub thiab soy. Ob qho kev xaiv muaj 3-4 grams ntawm cov protein, ua rau nws muaj lwm txoj hauv kev rau nyuj thiab tshis mis nyuj. Ameslikas yog cov khoom noj mis nyuj ntawm cov nroj tsuag keeb kwm kuj muaj calcium, B vitamins _12.

taum

Taum rau cov neeg tsis noj nqaij - ib qho tseem ceeb ntawm cov vitamins thiab minerals. Cov khoom yog saturated nrog proteins, surpasses txawm ntses nyob rau hauv lawv kom muaj nuj nqis.

Amino acids pab txhim khoLub xeev ntawm microflora ntawm lub plab, nrog rau txhim kho lub hlwb ua haujlwm, cuam tshuam rau kev loj hlob thiab elasticity ntawm cov pob txha.

Nuts

Protein source yog txiv ntseej thiab txhua yam khoom tsim los ntawm lawv. Muaj li 20 grams ntawm cov protein nyob rau hauv 100 grams ntawm cov khoom. Txiv ntseej kuj yog ib yam khoom uas muaj cov vitamins thiab cov rog noj qab haus huv, nws muaj txiaj ntsig zoo rau kev puas siab puas ntsws, txhim kho cov kab mob ntawm cov plaub hau.

Nut butters yog qhov zoo tshaj plaws saib rau yam tsis muaj suab thaj lossis ntsev hauv qhov ntau, vim qhov no txo cov txiaj ntsig ntawm cov khoom.

Tsis tas li, kev nyiam yuav tsum tau muab rau cov txiv ntoo uas tsis kib lossis ntsev, vim tias lawv muaj cov protein tsawg thiab cov as-ham vim kev kho cua sov. Cov txiv ntoo tau noj nyoos lossis maj mam ci yam tsis muaj qhov sib ntxiv ntawm cov txuj lom thiab seasonings. Lawv tswj kev tshaib kev nqhis, yog li 100 grams ntawm txiv ntseej ib hnub twg yuav pab daws qhov teeb meem ntawm overeating.

Cannabis noob

Hemp noob siv nquag ua noj, lawv muab satiety thiab tiv thaiv ntau yam kab mob plawv. Ntxiv rau 3.3 grams protein nyob rau hauv ib tug teaspoon, noob muaj omega-3s, fiber, kab kawm thiab minerals.

Cov khoom yog qhov tseem ceeb hauv kev noj zaub mov tsis zoo, vim tias nws muab cov protein, uas tso cai rau koj ib txwm saib zoo thiab kuj zoo.

Cov noob tuaj yeem ntxiv rau cov ncuav qab zib, zaub xam lav lossis cereals. Lawv kuj tau siv ntau yam smoothies.

Ezekiel bread

Cov khoom no yog cov qhob cij cij ua los ntawm barley, germinated nplej,taum thiab lentils. Lub khob cij tsis muaj calories ntxiv, muaj 4 grams ntawm cov protein ib daim, thiab cov amino acids complex.

Txhua yam mov ci tsis tuaj yeem piv nrog Ezekiel lub khob cij, vim nws ua haujlwm zoo ntawm lub plab zom mov, tiv thaiv cov phab ntsa ntawm lub plab los ntawm kev puas tsuaj, ntim lawv.

Bread tuaj yeem siv nws tus kheej lossis ua lub hauv paus sandwich.

Amaranth (Amaranth)

Amaranth zoo ib yam hauv cov khoom rau quinoa, tab sis txawv ntawm cov protein. Muaj 4.67 proteins ib nrab khob. Amaranth nplej yog cov khoom noj muaj txiaj ntsig zoo, nplua nuj nyob hauv cov vitamins B, E, thiab cov amino acids tseem ceeb.

Qe

Qe rau cov neeg tsis noj nqaij yog lwm txoj hauv kev rau nqaij los yog ntses, vim lawv yog ib qho ntawm cov protein ntau. Ib chav tsev muaj txog 6 g ntawm cov protein.

Cov khoom yog kev noj haus, yog li nws yog siv los ua thawj qhov chaw hauv kev tawm tsam qhov hnyav dhau. Nws kuj tseem pab kom cov leeg nqaij loj hlob zoo, ua kom cov txheej txheem metabolic thiab rhuav tshem kev tshaib plab.

Hmoob

Kev xaiv txawv txawv ntxiv rau cov zaub mov zoo tib yam, pab txhim kho thiab sib txawv nws saj. Ib teaspoon ntawm hummus muaj 1.1 grams protein.

Nws yog tsim los ntawm chickpeas, yog li nws muaj tag nrho nws cov khoom muaj txiaj ntsig thiab muaj txiaj ntsig zoo. Ua ke nrog tahini muab ib tus neeg nrog tag nrho cov protein, amino acids.

Nws yog qhov zoo tshaj plaws ua noj tahini nrog hummus ntawm koj tus kheej, vim tias khw muag khoom hummus, raws li txoj cai, tsis muaj tahini thiab, vim li ntawd, nqa cov protein me me rau lub cev.ib txwm ua haujlwm.

Cov khoom siv tau los ua kua ntses rau cov tais diav, xws li mustard lossis mayonnaise.

Yuav ua li cas saib?

Txhua yam kev xaiv ntawm cov khoom yuav tsum tau noj nyob rau hauv qhov tseeb npaum li cas thiaj li zam tsis muaj protein ntau lossis, qhov sib txawv, glut. Nws tseem yog ib qho tsim nyog yuav tsum paub ua ntej txog txhua yam kev tsis haum tshuaj, yog li nws tsim nyog sab laj nrog tus kws kho mob noj zaub mov uas yuav pab koj ua zaub mov. Cov neeg tsis noj nqaij cov zaub mov noj qab nyob zoo, tab sis nws yog ib qho tseem ceeb uas yuav tsum tau noj kom tsawg kom tsis txhob muaj teeb meem nrog lub plab thiab tom qab ntawd nrog rau tag nrho cov kab mob hauv nruab nrog cev.