Qhov tseeb hais tias protein yog lub hauv paus ntawm lub neej tsis tau ntseeg, vim hais tias nws yog nws leej twg siv ib feem nyob rau hauv kev tsim kho ntawm cov leeg nqaij ntawm tib neeg lub cev, pab muab, loj hlob thiab nce lub digestibility ntawm cov vitamins thiab minerals. Nyob rau hauv cov khoom noj uas muaj protein ntau, yuav tham txog hauv tsab xov xwm no.
Muaj ntau npaum li cas ntawm cov protein?
Nyob ntawm qhov chaw ntawm lub hauv paus chiv keeb, txhua yam khoom noj muaj peev xwm raug faib ua tsiaj thiab zaub. Nws yog ib qho yooj yim mus nrhiav cov khoom los ntawm ntau pawg uas muaj npaum li cas ntawm cov protein yog kwv yees li sib npaug, piv txwv li, lentils thiab taum nyob rau hauv no hwm yuav muab piv rau nqaij nyuj los yog nqaij npuas. Hauv qhov no, cov kiv cua ntawm cov neeg tsis noj nqaij ntseeg hais tias kom tswj tau lub neej zoo yog txaus noj zaub proteins xwb, thiab los ntawm cov tsiaj uas koj tuaj yeem tsis kam, tab sis tsis yog txhua yam yoojyim. Ntau ntau nyob ntawm cov degree ntawm protein digestibility thiab txhua yam khoom nws muaj nws tus kheej.
Yog tias koj txaus siab rau cov khoom noj uas muaj cov proteins uas feem ntau, koj yuav tsum xa mus rau cov npe hauv qab no, compiled raws li cov neeg kawm ntawv qib siab txo qis:
- qe thiab cov khoom noj siv mis. Los ntawm yav tas koj yuav qhia qhov txawv cheese, tsev cheese, yogurt, kefir , mis nyuj;
- nqaij ntawm cov tsiaj, nqaij qaib thiab ntses, zoo li cov kua. Los ntawm thawj koj tuaj yeem paub qhov ncauj, nqaij nyug nqaij qaib, qaib cov txwv, nqaij nyug, nqaij qaib, pollock, ntses qe, liab ntses liab, pike, pike perch, flounder;
- taum thiab ceev;
- Txiv Qaub Ntses - chickpeas, pasta, pearl barley, millet, buckwheat, mov, barley.
Tam sim no nws yog tseeb nyob rau hauv uas cov khoom noj cog zaub protein ntau, tab sis los ntawm cov khoom noj no nws yog absorbed tsuas yog ib nrab. Yog tias peb xav tias cov poj niam xav tau 1 g ntawm cov protein rau 1 kg ntawm qhov hnyav, thiab txiv neej 0.2 grams ntau dua, ces nws hloov tawm tias cov nqi txhua hnub rau cov poj niam hnyav 70 kg yog 105 grams, thiab rau cov txiv neej hauv pawg hnyav, 126 grams . Xav txog yam khoom noj uas muaj protein ntau, thiab nws tsim nyog ua koj cov khoom noj txhua hnub. Hauv qhov no, tus protein yuav muab faib rau 5 pluas noj, thiab tseem tsis tau txwv tsis pub noj tshais, pluas su thiab noj hmo, piv txwv, 20% rau thawj zaug thiab zaum kawg noj mov, 45% noj hmo, thiab 5% rau peb khoom noj.
Nqaij thiab cov khoom ntses yog qhov zoo tshaj plaws rau kev noj su, tab sis raws li noj tshais, cov khoom qab zib zoo meej thiab qe. Qhov zoo tshaj plaws snack yog neeg rau, noob, legumes. Zaub kuj muaj peev xwm muaj protein ntau hauv ntau qib. Cov no muaj xws li zucchini, asparagus, qos yaj ywm, zaub pob hau, avocado, cucumbers.