Дело не в граммах, Или о чем надо помнить при потреблении белка
Nws tseem ceeb heev kom nkag siab tias cov protein ntau hauv grams tsis yog qhov tseem ceeb tshaj plaws thaum npaj noj zaub mov. Nws yog qhov tseem ceeb tshaj kom paub tias qhov feem pua ntawm tag nrho cov calorie ntsiab lus ntawm cov khoom yog cov protein. Piv txwv li, nqaij nyug thiab tsiaj cov khoom muaj calorie ntau ntau thiab muaj protein ntau, tab sis lawv kuj muaj cov roj cholesterol tsim cov tsiaj rog, uas ua rau feem ntau ntawm cov calories. Cov zaub mov ntawm cov nroj tsuag, ntawm qhov tod tes, muaj tsawg calories, tab sis ntau ntau ntawm cov amino acids uas peb lub cev siv los ua kom tiav cov protein, thiab feem pua ntawm cov protein ntau dua rau cov calories ntawd.
Qhov ntau varied koj noj neeg tsis noj nqaij, qhov ntau protein koj xav tau. Ib ooj ntawm nqaij nyug (1 ooj = 28 grams) muaj 7 g ntawm cov protein - uas yog tag nrho cov calorie ntsiab lus ntawm 75 kcal - cia peb muab piv rau cov kev xaiv cog uas yuav pab tau koj noj qab haus huv.
Nov yog 5 yam khoom noj uas muaj protein ntau dua li nqaij nyug, thaum muaj cov ntsiab lus protein ntau dua ib chav calorie.
1. Spirulina
Qhov no ntau yam ntawm xiav-ntsuab algae muaj 65% protein - cov ntaub ntawv sau tseg ntawm txhua yam khoom noj paub. Nrog 1 teaspoon koj yuav tau txais ntau npaum li 4 g ntawm cov protein. Spirulina kuj yog ib qho zoo heev ntawm cov hlau - tsuas yog 1 teaspoon muaj 80% ntawm qhov xav tau txhua hnub. Nws tuaj yeem ntxiv rau smoothies rau daim npog qhov ncauj, thiab ua ib qho ntxiv, tau txais kev pabcuam zoo ntawm B vitamins, protein, hlau, thiab lwm yam tseem ceeb. Thiab spirulina, tsis zoo li tsiaj cov khoom, txhawb nqa alkalization ntawm lub cev thiab txo cov kev ua ntawm cov txheej txheem inflammatory.
2. Nplooj Tsawb
Spinach muaj 51% protein (kwv yees li 5 grams ib khob rau tsuas yog 30 calories, ib yam li spirulina). Nws kuj yog ib qho zoo ntawm cov hlau, vitamin C, thiab tsis zoo li spirulina, spinach muaj qab ntxiag nruab nrab tsw. Tsis tas li ntawd hlub los ntawm tag nrho cov zaub ntsuab muaj ntau ntawm folic acid, ib qho tseem ceeb vitamin rau cov poj niam, uas yog lub luag hauj lwm rau lub zog, lub hlwb ua hauj lwm thiab kev loj hlob ntawm cov me nyuam. Ib txoj hauv kev yooj yim kom tau txais 10 grams ntawm cov protein uas zom tau yooj yim yog ntxiv ob peb khob ntawm spinach rau smoothie, zaub xam lav, hnav khaub ncaws, los yog kua zaub.
3. Конопляные семечки
Hemp yog ib qho zoo tshaj plaws thiab yooj yim siv cov khoom, nrog cov nplua nuj amino acid muaj pes tsawg leeg. Tsuas yog 2 tablespoons ntawm cov noob muaj 10 g ntawm cov protein thiab fiber ntau - thaum feem ntau ntawm cov calories yog los ntawm cov protein thiab omega-3 thiab omega-6 polyunsaturated fatty acids, uas muaj cov roj cholesterol-txo cov haujlwm. Nyob rau hauv sib piv rau tsiaj cov khoom, hemp noob alkalize lub cev, txhim kho mus ob peb vas thiab nce lub zog vim lub siab cov ntsiab lus ntawm magnesium. Thiab tsuas yog 1 tablespoon ntawm cov noob yuav muab rau koj 45% ntawm koj qhov xav tau hlau txhua hnub. Koj tuaj yeem siv hemp protein, uas yog siv hauv kev noj zaub mov noj. Nws, zoo li cov noob lawv tus kheej, yog ntxiv rau smoothies, raw khoom qab zib, thaum sawv ntxov oatmeal, thiab txawm ci khoom, tov nrog cov hmoov nplej tsis tu ncua.
4. Zaub cob pob
На первый взгляд, это может показаться странным, но в брокколи белка действительно больше, 4,5 гольше, чем 30 вагльше, чем 6 Брокколи также богата аминокислотами, клетчаткой, витамином ВXNUMX, повышающим настроение, а еще брокколи считают лидером среди овощей по антиоксидантным свойствам.
5. Almonds, almonds thiab lwm yam txiv ntoo butters
Almonds thiab almond butter muaj 7 grams protein ib 30 kcal (2 tablespoons). Nyob rau tib lub sijhawm, cov txiv ntoo muaj cov rog zoo thiab vitamin E, calcium thiab magnesium. Thiab txawm hais tias muaj cov ntsiab lus calorie ntau, txiv ntoo butters txawm pom zoo los ntawm US Department of Agriculture ua qhov tseem ceeb ntawm cov zaub protein.
Muab tag nrho cov khoom noj no rau hauv qab smoothies thiab zaub xam lav rau cov zaub mov muaj protein ntau uas yuav ua rau koj lub cev nrog cov as-ham. Hauv kev xaus, ntawm no yog ib daim ntawv qhia rau ib qho ntawm cov vegan protein smoothies.
Smoothie "Ntshiab Protein"
Kev Pabcuam: 1-2
Cov khoom xyaw:
1 khob spinach
4 me me khov broccoli florets
½ khob khov sib xyaw berries los yog blueberries
1 tablespoon cocoa hmoov (tseem, los ntawm txoj kev, qhov zoo ntawm cov protein thiab hlau)
2-3 tablespoons cannabis noob
1 tablespoon raw almond muab tshuaj txhuam
1 khob mis nyuj "tsis yog mis nyuj" xws li almond mis los yog dej
5 lub thawv dej khov
Sweetener ntawm koj xaiv: stevia, ½ txiv tsawb, hnub tim, figs, los yog maple phoov
Ntxiv tag nrho cov khoom xyaw rau hauv rab, sib tov thiab txaus siab rau!
Huag, thiab tsis txhob hnov qab txog cov khoom muaj protein zoo li noob taub dag, chia noob, noob poppy, goji berries, oatmeal thiab quinoa. Ntseeg kuv, cov zaub mov cog yog ua tiav tag nrho thiab tuaj yeem muab tag nrho cov khoom tsim nyog rau koj yog tias koj cov khoom noj txhua hnub muaj ntau qhov sib txawv thiab cov feem txaus.
Dab tsi yog qhov koj nyiam tshaj plaws ntawm cov protein?
Tau qhov twg los: