Florentina Lewis
Kev noj zaub mov muaj protein ntau txhawb cov leeg nqaij thiab txhawb cov metabolism hauv rog. Lub cev xav tau cov protein ntau npaum li cas thiab kuv tuaj yeem muab cov khoom noj muaj protein ntau hauv kuv cov zaub mov li cas?
Kev noj zaub mov muaj protein ntau yog dab tsi?
Nrog rau kev noj zaub mov muaj protein ntau, tsawg kawg 20 feem pua ntawm cov calories noj txhua hnub los ntawm cov protein. Kev noj zaub mov muaj protein ntau suav nrog kev noj zaub mov tsawg-carb thiab noj ketogenic.
Cov txiaj ntsig ntawm kev noj zaub mov muaj protein ntau yog dab tsi?
Kev noj zaub mov muaj protein ntau tau txais txiaj ntsig ntau txoj hauv kev. Ntawm qhov tod tes, nws ua rau cov ntshav qab zib qis, uas ua rau muaj roj hlawv thiab tib lub sijhawm tiv thaiv kev ntshaw. Ntawm qhov tod tes, nws pab txhawb kev tsim cov leeg nqaij thiab kev saib xyuas. Protein yog ib qho kev noj qab haus huv ntuj vim nws ua rau koj nrawm tshaj plaws thiab kav ntev tshaj plaws ntawm tag nrho cov khoom siv hluav taws xob.
Kuv yuav tsum tau noj cov protein ntau npaum li cas?
Lub Koom Haum German rau Kev Noj Qab Haus Huv (DGE) pom zoo kom noj cov protein txhua hnub tsawg kawg yog 0.8 grams ib kilogram ntawm lub cev qhov hnyav. Yog li ntawd, ib tug neeg hnyav 70 kg yuav tsum tau noj tsawg kawg yog 56 grams protein ib hnub twg.
Txawm li cas los xij, yog tias koj xav tsim kom muaj cov leeg nqaij hauv lub hom phiaj, koj yuav tsum haus ntau tshaj qhov pom zoo tsawg kawg nkaus ntawm cov protein. Raws li kev siv zog ntawm kev cob qhia lub zog, cov neeg ncaws pob muaj zog xav tau 1.2 mus rau 2 grams protein ib kilogram ntawm lub cev hnyav txhua hnub. Rau qhov no, cov zaub mov muaj protein ntau yuav tsum nyob rau hauv cov ntawv qhia zaub mov. Tshwj xeeb tshaj yog cov neeg ncaws pob uas xav tshwj xeeb ntxiv dag zog rau lawv cov leeg, leeg, thiab ligaments siv cov khoom lag luam protein nrog collagen (xws li Triple Perform nrog tri-collagen complex). Cov protein no feem ntau tshwm sim hauv lub cev.
Kev txwv siab tshaj plaws rau kev noj cov protein txhua hnub yog ob grams ib kilogram ntawm lub cev qhov hnyav. Muaj qee qhov pov thawj tias kev noj cov protein ntau tuaj yeem dhau mus thiab ua rau lub raum puas tsuaj, yam tsawg kawg ntawm cov uas muaj teeb meem rau lub raum ua ntej.
Noj cov zaub mov muaj protein ntau rau ib hnub: txoj kev npaj noj zaub mov zoo tshaj plaws
Qhov no yog dab tsi ib hnub nrog kev noj zaub mov muaj protein ntau tuaj yeem zoo li: thaum sawv ntxov pib nrog txiv hmab txiv ntoo protein co. Thaum tav su peb txuas ntxiv nrog tag nrho cov nplej nplej thiab cov ntses muaj protein ntau. Ib qho zaub xam lav yog pom zoo rau yav tsaus ntuj.
Sawv ntxov: Daim ntawv qhia Berry co
Rau 1 khob (kwv yees 300 ml): xaiv 30 g raspberries. Ntxuav 30 g blueberries thiab 1 pawg ntawm currants thiab pat qhuav. Muab 250 ml ntshiab buttermilk, 1 pinch ntawm turmeric, thiab berries nyob rau hauv ib tug blender thiab puree txhua yam finely. Ncuav lub co rau hauv ib khob thiab txaus siab rau.
Lub sij hawm npaj approx. 5 feeb. Kwv yees li. 130 kcal; 12 g protein, 2 g rog, 11 g carbohydrates.
Noj su: daim ntawv qhia rau nqaij qaib penne
Rau 1 pab: Boil 1 liter dej ntsev. Dab 150 g nqaij qaib fillet qhuav, simmer maj mam nyob rau hauv dej rau approx. 15 feeb. Tshem tawm. Npaj 70 g wholemeal penne. Ntxiv 40 g khov peas li 3 feeb ua ntej qhov kawg ntawm kev ua noj. Chop 2 stalks ntawm basil thiab 5 g ntawm pistachios, thiab puree nrog 1 tbsp roj thiab 1 tsp ntawm grated Parmesan. Do hauv lub zest thiab kua txiv ntawm ¼ txiv qaub, thiab lub caij. Tshem cov pasta thiab peas. Ntxuav 25 g purslane, co qhuav, sib tov nrog pasta, peas, nqaij, thiab pesto, thiab txaus siab rau.
Lub sij hawm npaj approx. 25 feeb. Kwv yees li. 440 kcal; 47 g protein, 16 g rog, 21 g carbohydrates.
Thaum yav tsaus ntuj: daim ntawv qhia rau cov yeeb yuj steak zaub xam lav
Rau 1 feem: Sib tov 1 tsp nplej wine vinegar, 1 tsp soy sauce, 1 tablespoon txiv roj roj, 1 tsp noob hnav roj, thiab 1 tsp dawb miso muab tshuaj txhuam, thiab marinate 150 g rump steak nrog ib nrab ntawm nws. Ntxuav 30 g me nyuam nplooj lettuce thiab 30 g watercress, thiab co qhuav. Finely chop ¼ liab dos, 25 g dib, 1 radish, thiab 4 txiv lws suav cherry. Chop 1 tsp peanuts, thiab toast. Fry nqaij rau approx. 8 feeb. Tshem tawm. Ncuav cov kua txiv hmab txiv ntoo los ntawm lub lauj kaub rau hauv cov khoom seem ntxiv, thiab do. Txiav nqaij rau hauv ib daim hlab. npaj txhua yam.
Lub sij hawm npaj approx. 30 feeb. Kwv yees li. 410 kcal; 38 g protein, 22 g rog, 12 g carbohydrates.
