Thaum tib neeg xav txog cov protein, thawj qhov uas los rau hauv siab yog nqaij - thiab rau qhov laj thawj. Tsiaj {-} Cov khoom noj muaj qee cov khoom noj uas muaj protein ntau tshaj plaws, muaj txhua yam amino acids uas koj lub cev xav tau.
1. Cov nqaij ntshiv (nqaij qaib, qaib ntxhw, nqaij nyug)
Tsis muaj cov nqaij qaib tsis tawv mis yog ib qho ntawm cov protein ntau tshaj plaws - ntom cov zaub mov, muab ib ncig31 grams ntawm cov protein ib 100 gramsCov. Qaib ntxhw yog lwm qhov kev xaiv zoo heev, qis dua hauv cov rog tab sis tseem ntim nrog cov as-ham. Lean nqaij nyuj muab nyob ib ncig26 grams protein, nrog rau cov hlau thiab vitamin B12, ua rau nws xaiv lub zog rau lub zog thiab cov leeg rov qab.
2. Ntses thiab nqaij ntses
Tuna, salmon, thiab cod yog txhua qhov siab hauv cov protein, xws li 20 rau25 grams ib 100 gramsCov. Cov ntses rog zoo li salmon kuj tau xa omega-3 fatty acids, uas txhawb lub siab thiab lub hlwb noj qab haus huv. Cws, roob ris, thiab scallops kuj yog cov khoom noj muaj roj thiab muaj protein ntau.
3. Qe
Cov qe yog ib qho ntawm cov xwm txheej protein tag nrho, nrog6-7 grams rau ib qeCov. Lawv nplua nuj nyob hauv cov vitamins, minerals, thiab cov rog noj qab haus huv, thiab tuaj yeem siv rau hauv txoj hauv kev tsis kawg-} los ntawm noj tshais ua noj.
4. Cov khoom noj mis nyuj
Greek yogurt, tsev cheese, thiab qis {{{{}} rog mis yog txhua qhov siab hauv cov protein ntau. Ib khob ntawm Greek yogurt feem ntau muaj nyob ib puag ncig10-15 gramsntawm cov protein, ua rau nws muaj khoom noj txom ncauj lossis noj tshais.
5. Cog -} Raws cov protein ntau
Yog tias koj tsis noj nqaij lossis Vegan, tseem muaj ntau txoj kev xaiv.
Lentils thiab chickpeas:Nyob ib ncig ntawm 9 grams ib 100 grams siav.
Tofu thiab tempeh:Nruab nrab ntawm 10-20 grams ib 100 grams, nyob ntawm cov hom.
Quinoa:Txog 4 grams ib 100 grams, tab sis nws yog ua tiav protein, uas yog tsawg ntawm cov nplej.
Ceev thiab noob:Almonds, txiv laum huab xeeb, Chia noob, thiab cov noob taub dag yog txhua tus nplua nuj nyob hauv cov protein thiab cov rog zoo.
6. Cov hmoov muaj protein thiab tshuaj ntxiv
Rau cov neeg muaj protein ntau dua xav tau lossis muaj peev xwm ua haujlwm, cov hmoov protein ua los ntawm whey, kua taum, lossis taum mog tuaj yeem pab sau qhov sib txawv. Cov no feem ntau muaj nyob rau hauv kev qoj ib txwm muaj, kis las, lossis khoom noj khoom haus {}}} feem ntau ntim hauvKhoom Noj Khoom Noj -} qib cov thawv yasrau durability thiab kev nyiam huv. Yog tias koj txoj kev lag luam tab tom nrhiav kev nyab xeeb, FDA - Muab ntawv ntim rau cov protein ntau, cov ntsiav tshuaj noj, khoom noj khoom haus,Hubei Mingda Plastics Cov Khoom Co., Ltd.muab kev txhim khu kev qhaHDPE Thiab Cov Khoom Uas Muaj Nqisuas ntsib cov qauv hauv ntiaj teb.
High - Cov khoom noj muaj protein yog qhov tseem ceeb los tswj cov leeg leeg, txhawb cov metabolism hauv, thiab ua kom koj lub siab ntev dua. Qhov zoo tshaj plaws txoj hauv kev yog kom sib xyaw tsiaj thiab nroj tsuag {{{2} Nyob rau hauv cov chaw kom koj lub cev tau sib npaug ntawm cov as-ham.
Protein tsis yog rau kev ncaws pob - nws yog qhov tseem ceeb ntawm kev ua neej nyob. Yog li lwm zaus koj npaj koj cov zaub mov, nco ntsoov tias muaj qee yam nplua nuj nyob rau hauv koj lub phaj.