Cov protein thiab carbohydrates yog qhov tseem ceeb ntawm kev ua haujlwm ntawm tib neeg lub cev. Yog li, nws yog qhov tseem ceeb heev kom noj cov khoom noj uas muaj cov ntsiab lus siab tshaj plaws ntawm cov as-ham no.
Cov Lus Qhia
Kauj ruam 1
Protein los yog protein yog ib feem ntawm cov khoom noj uas tsis tuaj yeem hloov los ntawm ib yam dab tsi. Lawv pab tib neeg lub cev tsim cov hlwb tshiab thiab koom nrog cov txheej txheem hauv metabolic. Cov protein ntau hauv tib neeg lub cev yog tsim los ntawm cov khoom noj protein xwb. Lawv tuaj yeem muab tau los ntawm kev noj cov nroj tsuag thiab tsiaj.
Kauj ruam 2
Thawj qhov chaw ntawm cov khoom lag luam ntawm cov tsiaj keeb kwm muaj protein ntau nyob rau hauv 100 g ntawm cov khoom lag luam yog los ntawm kev dag, kwv yees li 30%. Tab sis koj yuav tsum nco ntsoov tias qhov no yog qhov khoom lag luam muaj ntau thiab muaj roj ntau.
Kauj ruam 3
Tsawg dua cov protein tsawg nyob hauv nqaij nyuj, nplooj siab thiab ntses, lawv muaj 25% protein. Nqaij nyuj yog qhov zoo tshaj plaws ua los yog muab cub. Lub siab kuj tuaj yeem ua noj lossis muab ua noj ua pate. Nqaij ntses yog cov khoom noj muaj txiaj ntsig, nws tuaj yeem noj thawm hnub, ob qho tib si hau thiab noj.
Kauj ruam 4
Ntxiv mus, nqaij qaib nqaij, nws muaj txog 20% protein. Nws yog pab nyob rau hauv daim foos, yog cov khoom muaj roj tsawg thiab yog nqus zoo hauv tib neeg lub cev.
Kauj ruam 5
Lentils ua thawj qhov chaw ntawm cov khoom lag luam ntawm cov nroj tsuag keeb kwm - 28%. Nws kuj muaj txiaj ntsig vim tias nws tsis muaj cov rog, muaj fiber ntau thiab B vitamins.
Kauj Ruam 6
Taum pauv, taum pauv thiab taum pauv nyob hauv qhov chaw thib ob, nrog 23-25% ntawm cov protein. Cov khoom lag luam no yog siv hau thiab rhaub, ua zaub mov rau sab lauj kaub tais diav.
Kauj Ruam 7
Qhov thib peb qhov chaw yog nyob los ntawm cov cereals, uas muaj los ntawm 10 txog 12% cov protein. Lawv txig rau ntawm lub cev thiab txhim kho kev zom mov.
Kauj ruam 8
Cov carbohydrates yog qhov tseem ceeb ntawm tib neeg lub zog. Lawv xav tau rau cov metabolism hauv kev zoo ntawm cov rog thiab cov protein. Nws muaj ob hom carbohydrates: yooj yim thiab ntau. Carbohydrates yooj yim muaj nyob hauv cov khoom noj qab zib xws li qab zib thiab zib ntab. Cov carbohydrates ntau yog pom nyob hauv cov zaub mov, zaub thiab legumes.
Kauj Ruam 9
Thawj qhov chaw nyob rau hauv cov nqe lus ntawm carbohydrate ib 100 g ntawm cov zaub mov yog npaum li cas los ntawm cereals, pasta thiab confectionery, jam, qab zib thiab raisins. Lawv muaj txog 65% carbohydrates.
Kauj ruam 10
Qhov thib ob qhov chaw yog coj los ntawm cov khoom lag luam bakery, chocolate, prunes, halva thiab apricots, lawv cov ntsiab lus carbohydrate sib txawv li 40-60%.
Kauj ruam 11
Hauv qhov chaw thib peb yog txiv ntoo qab zib, txiv tsawb, txiv quav ntswv nyoos, beets thiab qos yaj ywm, li ntawm 11-20%.
Kauj ruam 12
Cov txiv hmab txiv ntoo thiab cov txiv ntoo, xws li txiv qaub, tangerines, txiv duaj, txiv apples, txiv pears, txiv pos nphuab, txiv pos nphuab, txiv mab txiv ntoo, dib liab, thiab lwm yam.
Kauj ruam 13
Nws yuav tsum nco ntsoov tias cov khoom noj yuav tsum muaj kuab thiab muaj kev sib xyaw ntawm cov nroj tsuag thiab tsiaj.
