Los ua cov tswv yim ua noj lossis xam cov ntsiab lus ntawm cov zaub mov tsis txaus, qee lub sijhawm koj yuav tsum paub ntau npaum li cas cov nqaij qaib lub cev hnyav, lossis qee yam ntawm nws cov khoom xyaw. Koj tuaj yeem ua qhov no txawm tias koj tsis muaj nplai ntawm tes.
Qhov hnyav nruab nrab ntawm ib lub qe qe
Cov qe qaib yuav txawv txav raws qhov hnyav thiab qhov hnyav - cov qe me tshaj plaws tso los ntawm cov menyuam qaib yau yuav "poob luv" thiab txog 40 grams, thiab tshwj xeeb tshaj yog cov "cov quav" uas hnyav dua ib puas. Yog li ntawd, cov qe, nyob ntawm lawv qhov loj me, tau muab faib ua pawg, uas tau qhia los ntawm tus lej lossis tsab ntawv ncaj qha rau ntawm lub plhaub - lossis ntawm cov khoom ntim.
Tag nrho cov qe ntawm tib pawg yog kwv yees li qhov loj tib yam, lawv cov hnyav sib txawv me ntsis thiab kev txawv txav lossis nce siab tsis tshaj 5 grams. Yog li no, paub txog nws, koj tuaj yeem txiav txim siab txiav txim siab "kwv yees" nruab nrab hnyav ntawm ib lub qe nqaij qaib:
- qe ntawm qeb peb (tsim qauv C3 lossis D3) - 40 grams;
- qeb ob (C2 lossis D2) - 50 grams;
- thawj pawg ntawm cov qe qaib (C1, D1) - 60 grams;
- xaiv (khij nrog ntawv SO, DO) - 70 grams;
- qib siab tshaj plaws (VO, DO) - 80 grams.
Ntau npaum li cas yog ib lub qe hau hnyav
Tsis hais txog ntawm cov qeb ntawm cov qe, cov kabmob sib thooj raws li qhov hnyav tau muab faib nyob nruab nrab ntawm lub plhaub, qe thiab dawb yog kwv yees li qub:
- qhov feem ntawm daim plhaub hauv qhov hnyav tag nrho ntawm ib lub qe qaib yog 12%;
- qhov hnyav ntawm yolk yog txog ib feem peb ntawm tag nrho cov hnyav ntawm lub qe (32%);
- protein tso nyiaj rau qhov feem ntau ntawm qhov hnyav - 56%.
Raws li, qhov nyhav ntawm ib lub qe uas tsis muaj plhaub yog 88% ntawm qhov hnyav. Thiab, txij li thaum lub sijhawm ua noj lub plhaub ua haujlwm tiv thaiv cocoon, dej tsis nkag rau hauv, thiab cov as-ham tsis tau zom - lub hnyav ntawm lub qe tseem tsis hloov.
Yog li, kwv yees qhov hnyav ntawm ib lub qe hau, tsis suav lub plhaub, yuav yog:
- Qeb 3 - 35 gram;
- Qhov 2 - 44 grams;
- Qhov 1 - 53 gram;
- Xaiv - 62 grams,
- Qhov siab tshaj plaws yog 70 grams.
Ntau npaum li cas qe qe hnyav
Txij li cov protein yog cov "hnyav tshaj" ntawm ib lub qe, nws yog qhov tseem ceeb tshwj xeeb tshaj yog coj mus rau hauv cov qeb thaum xam nws qhov hnyav, vim hais tias cov qe loj tshaj plaws yuav muaj ob zaug protein hnyav hauv qhov sib piv nrog cov khoom ntawm qeb peb. Raws li, yog tias cov zaub mov yuav tsum tau muaj qhov sib luag txaus, thiab cov khoom noj yuav tsum ua raws li cov khoom noj uas muaj calorie, qhov yuam kev yuav loj heev.
Qhov hnyav nruab nrab ntawm cov nqaij qaib protein yog:
- 23 grams - rau qeb peb,
- 29 gram - rau qhov ob;
- 34 grams - rau thawj zaug,
- 40 grams - rau qhov zoo meej,
- 46 grams - rau qhov ntau tshaj plaws.
Dab tsi yog qhov hnyav ntawm ib lub qe qe
Txawm hais tias peb tab tom tham txog lub qe hau, los yog hais txog nyoos, lub cev ntawm lub nkaub yuav kwv yees li qub thiab yuav yog:
- 12 grams - rau qe qaib ntawm qeb 3;
- 16 grams - rau qeb 2;
- 19 grams - rau qe ntawm qeb 1;
- 22 grams - rau cov khoom lag luam xaiv;
- 25 grams - rau cov qe loj tshaj plaws ntawm cov qeb siab tshaj plaws.
