Tus nqi ntawm cov protein uas ib tug neeg xav tau nyob hauv lawv cov zaub mov noj txhua hnub yog nyob ntawm seb muaj hnub nyoog li cas, poj niam txiv neej, qib qoj ib ce thiab noj qab haus huv ntawm txhua tus neeg. Protein yog macronutrient tseem ceeb rau kev tsim kho kom zoo thiab ua haujlwm txhua hnub ntawm ib tug neeg. Tsiaj cov protein muaj cov roj ntsha uas muaj cov amino acids, thaum muaj protein ntau tsis txaus.
Tus neeg xav tau cov protein ntau li cas txhua hnub
Tus txiv neej hnub nyoog nruab nrab xav tau tsawg kawg 56 grams protein txhua hnub, thaum tus poj niam xav tau 10 grams tsawg dua. Qhov protein ntau no tuaj yeem tau los ntawm kev noj ob mus rau peb zaug ntawm cov zaub mov muaj protein. Ib puas gram ntawm cov nqaij, nyob rau nruab nrab, muaj txog 20 gram ntawm cov protein tag. Nyob rau hauv ib lub thawv ntawm yogurt, hnyav 250 grams, protein yog li 10 grams, nyob rau hauv lub khob ntawm mis nyuj tag nrho - 8 grams protein. Txhawm rau kom tau txais cov protein puv ntawm cov zaub mov cog, koj yuav tsum ua noj thiab noj li ntawm 3 khob taum qhuav.
Tsis muaj cov protein ua rau cov leeg mob thiab cuam tshuam ntawm qee qhov haujlwm tseem ceeb ntawm lub cev.
Muaj plaub pawg neeg uas yuav tsum tau haus cov protein ntau dua txhua tus. Cov no suav nrog:
- poj niam cev xeeb tub thiab lactating;
- cov kis las ntsib cov kev tawm dag zog lub cev;
- cov neeg noj zaub mov, xav kom poob phaus rog rog, tab sis khaws cov leeg nqaij;
- vegans thiab cov neeg tsis noj zaub uas tau pub tsiaj cov protein ntau ntau.
Cov kws tshawb fawb xav tias cov protein ntau dhau lawm yuav ua rau muaj kev ntxhov siab ntau dhau ntawm daim siab. Cov kws qhia noj haus hais tias cov khoom noj muaj protein yuav tsum tsis pub ntau tshaj ib feem peb ntawm kev noj zaub mov txhua hnub.
Protein-nplua nuj tsiaj zaub mov
Rov qab rau kev ntseeg nrov, cov ntsiab lus protein ntau tshaj plaws tsis yog nqaij liab - nqaij nyuj lossis nqaij tawv, tab sis dawb - nqaij qaib lossis qaib ntxhw. Yog li hauv 100 grams nqaij qaib mis - 32 grams protein, thiab hauv tib lub nqaij nqaij ntses xyaw - tsuas yog 20. Ib qhov txiaj ntsig ntawm macronutrient no yog ntses thiab nqaij ntses. Feem ntau ntawm cov protein muaj nyob hauv tuna, halibut, salmon - txog 30 gram ib 100 gram pabcuam. Hauv perch, flounder, cod, tilapia, muaj cov protein tsawg tsawg, txog 20-25 grams rau tib lub hnyav.
Muaj protein ntau nyob rau hauv cov khoom noj siv mis - cheese, yogurt, tsev cheese. Cov khoom noj uas muaj roj tsawg uas suav hais tias yog kev noj qab haus huv muaj me ntsis ntawm macronutrient me ntsis. Txawm li cas los xij, txawm tias cov tsev rog uas tsis muaj rog lossis cheese muaj 8 txog 16 gram ntawm cov protein.
Qe yog qhov nrov ntawm cov protein. Los ntawm ib lub qe qaib nruab nrab, lub cev yuav tau txais tsawg kawg yog 4 gram ntawm cov protein.
Protein-nplua nuj cog cov zaub mov
Nws tsis yog rau ib yam dab tsi uas cov neeg tsis noj zaub thiab vegans tau qhia kom haus cov txiv ntoo txhua hnub. Cashews, almonds, Brazil txiv ntoo tuaj yeem sib tw hauv cov protein nrog cov nqaij. Tsuas yog ¼ khob ntawm almonds yuav muab 8-10 gram ntawm cov protein. Ib puas gram ntawm cov txiv laum huab xeeb lossis txiv ntoo txiv ntoo muaj li ntawm 15-20 grams ntawm macronutrient muaj txiaj ntsig. Tus nqi sib npaug ntawm cov protein tau pom nyob rau hauv cov haujlwm zoo sib xws ntawm flaxseed lossis noob paj noob hlis.
Coob tus neeg paub hais tias cov legumes muaj cov koob tshuaj protein ntau. Yog li, ib puas gram ntawm cov kua mis uas tau npaj tiav lawm muaj 9 grams protein, taum pauv - 11 grams, chickpeas - 16 grams, thiab cov noob taum liab - txog 7 grams.
