Txhawm rau kom muaj kev noj qab haus huv thiab kev ua haujlwm ntawm lub cev, ib tus neeg yuav tsum noj kom txhij thiab muaj ntau yam. Nws yog qhov tseem ceeb heev uas nws cov zaub mov muaj cov roj, cov rog thiab carbohydrates zoo tshaj plaws, nrog rau cov vitamins thiab minerals kom muaj. Tab sis ib qho dhau ntawm ib qho twg, suav nrog cov protein, tuaj yeem tsim kev puas tsuaj.
Cov tsiaj dab tsi cov khoom muaj protein tsawg tsawg
Muaj qee yam kabmob uas xav kom tsis txhob kis cov protein ntau. Piv txwv, phenylketonuria, nyob rau hauv uas cov amino acid phenylalanine tsis zoo nyob hauv lub cev. Yog li, nws yog qhov tsim nyog kom paub tias cov khoom noj twg yog qhov muaj protein tsawg.
Cov protein tsis muaj ntau nyob hauv qee cov khoom noj muaj roj, xws li roj, npias. Tab sis muaj ib tug xov tooj ntawm cov khoom noj muaj roj tsawg uas tseem tsis zoo rau cov protein. Cov no yog, ua ntej txhua yam, kefir, yogurt, mis, qaub cream. Skimmed mis nyuj yog txhua qhov muaj txiaj ntsig vim tias nws cov protein (txawm hais tias muaj nyob hauv qhov ntau me me) tau nqus zoo los ntawm lub cev, kwv yees li 80-90%.
Los ntawm cov nqaij nruab deg, muaj protein ntau nyob rau hauv daim siab mob ntses. Yog lawm, cov khoom no yog cov rog thiab cov calories ntau, yog li nws yuav tsum tau noj tsuas yog hauv cov khoom me me, tshwj xeeb tshaj yog rau cov tib neeg muaj rog.
Tab sis nqaij, txawm cov rog (piv txwv, nqaij npuas), thiab ntses muaj protein ntau. Yog li, tus neeg uas raug yuam ua raws li cov zaub mov muaj protein tsawg yuav tsum tau cais cov nqaij thiab ntses ntawm cov pluas noj, lossis txo nws txoj kev siv.
Dab tsi cog cov zaub mov muaj protein tsawg
Cov npe ntawm cov khoom noj cog uas tsis zoo nyob hauv cov protein muaj qhov dav heev. Cov no yog, ua ntej txhua yam, ncuav (rye thiab nplej), hlaws barley, mov, nplej zom ua los ntawm durum cov hmoov nplej. Tsis tas li ntawd, me me ntawm cov protein hauv cov qos yaj ywm thiab ntau lwm hom zaub (hauv cucumbers, txiv lws suav, zucchini, zaub qhwv - tshwj xeeb tshaj yog zaub pob thiab zaub paj - asparagus, carrots, beets), zaub ntsuab - dill, parsley, cilantro, celery. Nws muaj tsawg kawg yog protein nyob rau hauv watermelons. Muaj ntau cov txiv hmab txiv ntoo kuj tsis muaj protein ntau, tshwj xeeb yog cov kua txiv citrus - txiv kab ntxwv, tangerines, txiv kab ntxwv. Tab sis nyob hauv tsawb thiab avocados muaj cov protein ntau heev, yog li nws zoo dua tsis txhob noj lawv.
Muaj yuav luag tsis muaj protein nyob hauv hiav txwv. Cov khoom no tseem muaj ntau qhov tseem ceeb ntawm kab keeb iodine, yog li nws tau pom zoo kom xam cov seaweed hauv cov zaub mov noj.
Raws li kev kho mob tus kws kho mob (thiab tseem yog tias muaj nyiaj txiag txaus), nws raug nquahu kom siv cov zaub mov muaj protein tsawg tshwj xeeb thiab kev hloov pauv tshuaj protein.
Qee tus neeg raug qhia kom ua raws li kev noj zaub mov muaj protein tsawg, uas tsis yog kom yuag poob txhua qhov, tab sis txhawm rau tswj kev ua haujlwm ntawm qee cov kabmob, xws li lub raum. Tus kws kho mob uas tuaj koom tuaj yeem sau cov zaub mov kom zoo, raws li cov yam ntxwv ntawm koj lub cev thiab cov txiaj ntsig ntawm kev kuaj mob.
