Protein yog cov khoom siv tseem ceeb tshaj plaws rau lub cev. Nws yog ib qho macronutrient uas muaj peev xwm tsim thiab kho txhua yam ntawm cov pob txha mus rau cov leeg mus rau daim tawv nqaij. Nws kuj tseem muaj txiaj ntsig zoo rau cov neeg saib xyuas qhov hnyav, vim nws muab qhov kev xav ntawm fullness uas inhibits overeating. Qhov chaw muaj protein ntau tshaj plaws rau cov neeg tsis noj nqaij yog tofu, yogurt, thiab taum. Niaj hnub no peb muab rau koj 5 lwm txoj rau tofu ib txwm. dub lentils Qhov ntau yam no tsis tshua nyiam tshaj li ntsuab lossis xim av lentils. Tshawb nrhiav ntau yam tshiab ntawm legumes uas muaj txog li 12 grams ntawm cov nroj tsuag-raws li cov protein ib lub hlis twg khob. Black lentils kuj muaj hlau thiab fiber ntau. Thiab cov kev tshawb fawb qhia tias kev noj fiber ntau tuaj yeem tiv thaiv cov ntshav siab thiab ntshav qab zib. Lwm qhov zoo dua: nws ua mos tom qab 20 feeb hauv dej kub npau npau. Txij li cov lentils dub tuav lawv cov duab txawm tias thaum siav thiab zoo heev ntawm kev nqus cov ntxhiab, lawv ua ib qho zoo ntxiv rau zaub nyoos thiab kua zaub. Pov cov lentils siav nrog tws zaub, tshuaj ntsuab, thiab txiv qaub hnav khaub ncaws. Einkorn nplej Kuj hu ua Zanduri, nws yog suav hais tias yog ib daim ntawv qub ntawm cov nplej. Tib neeg tau noj nws ntev ua ntej kev tshawb fawb tau tsim cov nplej niaj hnub no. Nws ntseeg tau tias cov nplej nplej thaum ub yog cov khoom noj muaj txiaj ntsig zoo dua thiab yooj yim zom dua li cov nplej hybridized. Txhua lub khob peb lub hlis twg muaj 9 grams protein. Nws kuj muaj ntau cov vitamins thiab minerals, suav nrog B vitamins, zinc, hlau, thiab magnesium. Ntau gourmets hlub Zanduri rau nws nutty saj. Noj cov nplej no raws li koj yuav ua mov, ces siv nws hauv risottos, zaub xam lav, thiab txawm tias burritos. Cov hmoov nplej tuaj yeem txhim kho ib pawg ntawm pancakes lossis ib pawg ntawm muffins. Halloumi Koj puas xav tau cheese steak? Tshawb nrhiav Halloumi. Qhov no meaty, semi-hard cheese, ib txwm ua los ntawm ib tug sib tov ntawm nyuj, tshis thiab yaj cov kua mis, muaj ib tug sib sib zog nqus, savory saj, raws li zoo raws li hais txog 7 grams ntawm high-zoo protein ib 30 grams ntawm cov khoom. Tsis zoo li lwm cov cheese, halloumi tuaj yeem ua grilled lossis pan-kib yam tsis muaj melting. Sab nraud, nws ua crispy, thiab sab hauv - velvety. Fry tuab slices ntawm halloumi nyob rau hauv ib tug oiled skillet li 2 feeb ib sab thiab pab nrog chimichurri sauce. Ntxiv cov qos yaj ywm rau zaub nyoos thiab tacos, los yog ua hauj lwm rau ntawm ib lub pob nrog caramelized dos thiab tshuaj ntsuab. kib chickpeas Thaum koj xav tau khoom noj txom ncauj ntau, tab sis tsis xav tau chips, sim kib chickpeas. Cov khoom noj txom ncauj no yuav muab kwv yees li 6 grams ntawm cov nroj tsuag-raws li cov protein, fiber ntau, thiab kev kho mob crunchy. Koj tuaj yeem ua noj koj tus kheej lossis yuav ib lub pob kom rov ua kom sov hauv qhov cub. Nws tuaj yeem ua rau qab ntsev thiab qab zib. Dhau li ua ib qho khoom noj txom ncauj zoo ntawm nws tus kheej, roasted chickpeas ua ib qho zoo rau cov kua zaub los yog cov khoom xyaw hauv koj cov khoom noj txom ncauj nyiam. paj noob hlis muab tshuaj txhuam No cov noob paj noob hlis maj mam muab 7 grams protein rau 2 tablespoons ntawm cov khoom. Lwm cov khoom noj muaj txiaj ntsig zoo yog magnesium, cov zaub mov muaj txiaj ntsig uas cov kws tshawb fawb Harvard hais tias tuaj yeem pab tua kab mob plawv. Siv tib txoj kev koj yuav txiv laum huab xeeb. Tshaj tawm cov txiv apples nrog cov tshuaj no. Koj tuaj yeem nres qhov ntawd lossis tuav lawv nrog rab riam kom txog thaum koj tau txais cov puree. Ntxiv rau shakes, smoothies, protein tuav los yog nyias hnav khaub ncaws.
2022-11-11