Bella Adams
Cov zaub mov muaj protein ntau ua kom koj noj qab haus huv, noj qab nyob zoo, txhawb cov leeg nqaij thiab pab koj poob phaus. Peb qhia koj tias cov zaub mov twg zoo tshaj koj cov kev xav tau ntawm cov protein.
Cov zaub mov muaj protein ntau yog qhov tseem ceeb heev rau kev noj qab haus huv thiab sib npaug.
Lawv tsis tsuas yog pab koj kom ncav cuag koj lub cev qhov hnyav sai dua thiab nyob ntev dua, tab sis kuj tswj koj cov metabolism, cov leeg nqaij, thiab cov rog poob.
Lub koom haum German Nutrition Society (DGE) pom zoo tias 15-20 feem pua ntawm peb cov khoom noj txhua hnub yuav tsum muaj cov khoom noj muaj protein ntau. Qhov no tiv thaiv kev xav tsis thoob, qab los noj mov tas li, thiab ua rau muaj kev phom sij yo-yo.
Peb qhia koj tias cov zaub mov twg ua haujlwm zoo tshaj plaws, cov neeg ncaws pob yuav tsum xav txog dab tsi, thiab lwm txoj hauv kev noj zaub mov vegan.
Kev noj zaub mov muaj protein ntau: Koj qhov kev xav tau muaj protein ntau hauv ib hnub
Raws li DGE, tus neeg laus noj qab nyob zoo yuav tsum noj 0.8 grams protein ib kilogram ntawm lub cev qhov hnyav ib hnub. Piv txwv li: 60 kg lub cev hnyav = 48 g protein ib hnub twg
Yog li, qhov nruab nrab, ib tug txiv neej laus xav tau txog 60-70 grams thiab ib tug poj niam laus txog 50 grams protein.
Txawm li cas los xij, cov neeg ncaws pob muaj zog thiab kev ua siab ntev muaj qhov xav tau ntau dua rau cov khoom noj muaj protein ntau - cov kws tshaj lij pom zoo 1.2 txog 1.8 grams ib kilogram ntawm lub cev qhov hnyav ntawm no. Kev zam nrog lub ntsiab lus muaj zog ntawm cov leeg nqaij: muaj tus qauv tus nqi nyob ntawm 2.2 thiab 2.8 grams ib kilogram ntawm lub cev hnyav.
Ceeb Toom: Yog tias koj muaj mob raum, cov protein ntau dhau tuaj yeem ua rau cov kab mob ntxiv rau lub raum. Tshwj xeeb tshaj yog tias koj vam khom cov tsiaj protein.
Sab saum toj 10 cov khoom noj muaj protein ntau
- soy flakes
Qhov tsawg-carb sib piv rau oatmeal: soy flakes muaj yuav luag ib nrab ntawm cov protein - 40.6 g ib 100 g. Tshwj xeeb tshaj yog rau vegans thiab neeg tsis noj nqaij yog qhov ci ntsa iab ntawm cov protein. Cov flakes saj zoo heev hauv mueslis, smoothies, thiab zaub lauj kaub.
- parmesan
Koj puas tau paub? Parmesan muaj 38 grams protein ib 100 grams ntawm cheese nyuaj - tus naj npawb ib cheese.
- hemp noob
Tsis yog, koj yuav tsis tau "siab" los ntawm cov noob hemp. Lawv tau nyob hauv cov superfoods rau ntau pua xyoo. Thiab tsis yog vim li cas - cov noob hemp tau tawg nrog cov khoom tseem ceeb thiab cov protein (37 g ib 100 g). Haum rau pasta, protein shakes, thiab porridge.
- Harz cheese
Harz cheese muaj qhov tshwj xeeb ntawm cov protein zoo, uas tuaj yeem siv tau zoo los ntawm cov leeg. Rau txhua 100 g ntawm cheese, muaj 30 g ntawm cov protein.
- Serrano nqaij npua
Lub foob pob protein ntawm cov nqaij npua: Spanish, lean nqaij npua tshwj xeeb muaj 30 g ntawm cov protein ib 100 g.
- Nqaij nyuj
Lean nqaij nyuj (tenderloin, rump steak, topside) muab 26 g ntawm cov protein rau 100 g ntawm nqaij. Ib tug tiag tiag fitter rau lub cev tsis muaj zog, lub taub hau, thiab cov leeg.
- txiv laum huab xeeb
Hauv kev sib piv ncaj qha, cov ntsiab lus ntawm cov txiv laum huab xeeb, ntawm 26 g ib 100 g, yog ntau dua li ntawm almonds, cashews, thiab walnuts. Peanuts yeej noj qab nyob zoo thaum noj nyob rau hauv moderation.
- steak (zeeg)
Qhov thib peb vegan zaub mov hauv "sab saum toj kaum"! Seitan yog ib tug zoo vegan protein tsum: 25 g ib 100 g. Lwm qhov ntxiv: cov nqaij hloov pauv kuj tseem muaj roj tsawg thiab carbohydrates.
- taub dag noob
Ntxiv nrog rau hemp noob, taub dag noob yog cov khoom noj muaj txiaj ntsig zoo, zaub protein ntau nrog cov khoom xyaw txhawb kev noj qab haus huv. Nyob rau hauv me me, ntsuab taub dag noob yog 24 g ntawm protein ib 100 g.
- tuna (hauv nws tus kheej kua txiv)
Rau ntau cov leeg: Cov protein los ntawm tuna yuav luag tag nrho hloov mus rau hauv cov leeg nqaij los ntawm lub cev. Nrog 23 g ntawm cov protein ib 100 g, tuna yog ib qho ntawm cov ntses muaj protein ntau tshaj plaws.
Kev noj zaub mov muaj protein ntau rau cov neeg ncaws pob: koj yuav tsum paub dab tsi
Koj tuaj yeem ua tiav cov leeg nqaij loj hlob tsis yog los ntawm kev cob qhia nyuaj tab sis kuj los ntawm kev noj zaub mov muaj protein ntau.
Vim hais tias cov leeg loj hlob los ntawm kev khaws cov protein ntau hauv nws. Thaum koj tawm dag zog, lub cev noj cov amino acids (cov proteins yog cov macromolecules lom neeg ua los ntawm cov amino acids) - qee zaum ntau tshaj peb npaug ntawm cov nyiaj ib txwm muaj.
Lub cev yuav siv sij hawm ntev dua kom rov zoo dua yog tias ntau ntawm lawv tau depleted thiab koj tsis ntxiv raws li.
Raws li lub koom haum ntawm Kev Ua Si Kev Noj Qab Haus Huv (dise), nws raug nquahu kom noj cov protein txhua hnub ntawm 1.2-1.6 g ib kilogram ntawm lub cev hnyav.
Piv txwv li: 80 kg lub cev hnyav x 1.4 g protein / ib kg = 112 g protein ib hnub twg.
Thaum nws los txog rau kev noj cov protein, cov khoom noj muaj txiaj ntsig ntawm koj cov protein ntau tseem ceeb heev. Nws qhia tau hais tias ntau npaum li cas ntawm cov khoom noj protein tuaj yeem hloov mus rau hauv lub cev cov protein, piv txwv li mus rau hauv cov leeg nqaij.
Yog tias cov zaub mov muaj tag nrho cuaj qhov tseem ceeb amino acids uas tsis tuaj yeem tsim los ntawm lub cev nws tus kheej, ces nws yog qhov zoo tshaj plaws protein ntau. Nrog tus nqi ntawm 100, lub qe ua haujlwm raws li tus nqi siv.
Cov zaub mov hauv qab no kuj tseem muaj txiaj ntsig lom neeg thiab tam sim ntawd hloov cov khoom noj protein rau hauv cov nqaij protein:
Lean nqaij nyuj (92%), tuna (92%), nqaij qaib (90%), ntses hom (80-95%), granular cream cheese / tsev cheese (81%), lean tsev cheese (81%), taum (53%) %), thiab taum (51%).
Lub koom haum rau Kev Noj Qab Haus Huv Kev Noj Qab Haus Huv kuj tau taw qhia tias "kev sib xyaw ntawm cov nroj tsuag thiab tsiaj cov protein ntau ua rau muaj protein ntau rau lub cev."
Hauv qhov no, kev noj cov zaub mov cog yuav tsum them ib nrab ntawm tag nrho cov protein kom tsawg ib hnub.
Cov neeg tsis noj nqaij lossis cov neeg noj zaub mov tshwj xeeb yuav tsum noj 20 feem pua ntawm cov protein ntau dua li cov lus qhia (1.2-1.6 g protein / kg lub cev hnyav ib hnub), yog li them nyiaj rau cov ntsiab lus qis dua ntawm cov khoom tseem ceeb ntawm cov protein.
Cov neeg uas xav tsim kom muaj qhov hnyav ntawm cov leeg nqaij, piv txwv li cov kws tsim lub cev, yuav tsum tau noj cov protein ntau txhua hnub ntawm 2.2 txog 2.8 g / kg lub cev hnyav.
Vegan protein ntau qhov chaw: Cov no yog qhov zoo tshaj plaws
Yog tias koj noj cov zaub mov vegan, koj tuaj yeem poob rov qab rau ntau qhov chaw muaj protein ntau.
Ib qho tsis muaj protein ntau - raws li feem ntau tau thov - yog li tsis tuaj yeem tshwm sim. Ntawm qhov tsis sib xws: vegan protein qhov chaw muab, dhau li ntawm cov ntsiab lus muaj protein ntau, kuj tseem muaj ntau cov vitamins thiab minerals zoo.
Cov zaub mov cog uas muaj cov ntsiab lus protein ntau tshaj plaws yog Hemp noob, taum pauv, lentils, taum raum, tempeh, taub dag noob, chia noob, almonds, quinoa, taum paj, nceb, broccoli, thiab peanuts.
