Tofu Soy chunks yog zoo li ib daim ntaub dawb huv, caw rau kev muaj tswv yim ua noj: lawv yuav nqus tau cov saj ntawm cov txuj lom uas koj ntxiv. Mos ntau yam ntawm tofu yog zoo tagnrho rau ua smoothies thiab puddings. Cov tawv tawv yog zoo ci los yog kib hauv ib lub wok, thiab tom qab ntawd ntxiv rau cov zaub xam lav, los yog ua noj nrog lawv hauv cov qhaub cij lossis cov neeg tsis noj nqaij, nrog rau spaghetti-based. Ntxiv nrog rau cov protein, taum paj ua nrog calcium sulfate yog nplua nuj nyob rau hauv cov pob txha noj qab haus huv calcium (nyeem cov ntaub ntawv pob). Council: Tsis muaj sijhawm txaus los ua noj? Yuav npaj tau tofu. Protein ntsiab lus: Yuav luag 10g rau ib qho kev pabcuam (100g) ruaj khov tofu.
taum Txhua lub tais yuav ua kom txaus siab yog tias koj ntxiv taum rau nws, vim. nws muaj ntau cov protein thiab fiber ntau. "Nrog rau ob hom fiber ntau - dej-soluble thiab insoluble - taum pab txo cov roj cholesterol thiab pab zom zaub mov," Warren hais. Nws pom zoo kom noj ntau yam taum, suav nrog chickpeas (Cicer arietinum), taum dub, thiab lwm yam taum xim. Koj tuaj yeem ua noj ib lub lauj kaub loj ntawm taum - ib zaug rau ib lub lim tiam, kom tsis txhob siv sijhawm ua noj (rau taum - feem ntau ntau). Los yog yuav cov kaus poom taum hauv cia - tsuas yog lub thawv yuav tsum tsis muaj qhov loj me, thiab cov khoom nws tus kheej - tsis ntxiv ntsev (dua, nyeem cov ntaub ntawv ntawm lub pob). Council: Thaum ua noj, ntxiv me ntsis seaweed rau taum - ces cov taum yuav zoo dua absorbed. Protein ntsiab lus: 7 g ib nrab khob ntawm taum dub siav.
Greek yogurt Nws yog ib qho tsim nyog los hloov cov yogurt li niaj zaus nrog cov thicker thiab grainier ntau yam - uas, nyob rau hauv tas li ntawd, muaj ob npaug ntau npaum li cas protein. Warren tsis quav ntsej tag nrho cov calorie yogurt, thiab pom zoo Greek yogurt nrog 2% rog lossis rog ntau - vim. nws yog cov khoom no uas muab qhov kev xav ntawm satiety thiab txaus siab rau ib pluag mov ntev. Yuav cov organic-labeled yogurt thaum twg los tau: Cov kev tshawb fawb tsis ntev los no tau pom tias cov mis nyuj organic muaj ntau lub plawv zoo omega-3 fatty acids ntau dua li cov mis nyuj ib txwm muaj. Nws yog qhov zoo tshaj plaws los yuav cov Greek yogurt - unsweetened thiab tsis muaj additives - thiab ces ntxiv ib tug natural sweetener rau koj tus kheej, xws li zib mu. Council: Koj puas nyiam tsis qab zib, tab sis qaub? Ntxiv ob peb tablespoons ntawm Greek yogurt mus rau lub creamy kua zaub los yog zaub stew. Protein ntsiab lus15 g ib 100 g ntawm 2% Greek yogurt.
Qe* Pib thaum sawv ntxov nrog ib lub qe (thiab tom qab ntawd tsis txhob noj thaum nruab hnub). Cia li tsis txhob pov lub yolk! Warren hais tias "Nws yog qhov zoo tshaj plaws ntawm cov txiaj ntsig choline, uas yog qhov tseem ceeb rau kev ua haujlwm ntawm lub cev kom zoo," Warren hais. Qe qe kuj muaj lutein thiab antioxidants uas zoo rau lub qhov muag noj qab haus huv. Lus Cim: USDA pom zoo kom tsis pub ntau tshaj 300 mg ntawm cov roj cholesterol ib hnub, thiab ib lub qe loj twb muaj 186 mg. Council: Nws yog qhov zoo tshaj plaws los yuav cov khoom lag luam los ntawm kev ua liaj ua teb, thiab zoo dua tau lees paub tias "organic", vim tias. cov qe no noj qab nyob zoo, thiab cov xwm txheej rau kev khaws qaib feem ntau yog kev coj ncaj ncees (tseem muaj ib qho tsis raug cai hauv Tebchaws Meskas). Cov ntsiab lus ntawm cov protein: 6 g rau qe loj.
Lentils Cov nplej me no muaj ntau npaum li kev tshaib plab-quenching fiber ntau li taum. Qhov txawv yog tias lentils tsis tuaj yeem tsau, tab sis tsuas yog siav - thiab nws yuav siv sijhawm li 20-30 feeb xwb. Qhov tseem ceeb tshaj, lentils yog "qhov zoo tshaj plaws ntawm folic acid, uas yog qhov tseem ceeb rau lub paj hlwb thiab kev noj qab haus huv tag nrho - txawm tias tseem ceeb dua taum," Warren hais ntxiv. Nws qhia tias noj cov zaub mov uas muaj hlau ntau nrog cov khoom noj uas muaj vitamin C, xws li txiv lws suav (los yog txiv kab ntxwv), los pab koj lub cev nqus hlau. Tswv yim: koj tsis nyiam lentils uas overcooked? Sim ntau yam nyuaj! Cov ntsiab lus ntawm cov protein: 9 g ib nrab khob ntawm siav lentils.
Txiv ntseej thiab txiv ntseej butter Tsuas yog ib txhais tes ntawm walnuts, almonds, cashews los yog txiv laum huab xeeb muab koj cov protein. Los yog koj puas nyiam txiv ntseej butter? "Ob leeg muab lub cev nrog cov rog monounsaturated uas pab txo qis cov roj cholesterol," Warren nco qab. Nws tawm tswv yim tawm tsam xaiv cov txiv ntoo uas muaj calorie tsawg, vim tias. nws muaj protein tsawg. Qhov zoo tshaj plaws txiv ntseej butter yog ib qho uas tsuas muaj ob yam khoom xyaw: txiv ntseej thiab ntsev. Nws yog qhov zoo rau smear nws ntawm qhob cij, thiab ntxiv rau cov tais diav kub, thiab knead nws mus rau thaum sawv ntxov smoothies. Tswv yim: Yog tias koj ua xua rau txiv ntseej, koj tuaj yeem hloov cov txiv ntoo butter nrog cov noob paj noob hlis muab tshuaj txhuam. Cov ntsiab lus ntawm cov protein: 7 g rau 2 tablespoons txiv ntseej butter.
Tempe Tsis txhob saib tsis taus ntxhib, nrog nutty tsw, tempeh. Zoo li taum paj, nws yog ua los ntawm cov kua txiv hmab txiv ntoo, tab sis muaj ib qho ua kom yuam kev: "Cov taum yog fermented, uas tsim cov kab mob uas zoo rau koj lub plab," Warren hais. "Cov txheej txheem fermentation kuj ua rau cov carbohydrates uas nyuaj rau ntau tus zom zaub mov, ua rau cov khoom no ua rau cov neeg uas lub plab tsis txaus siab ntawm tofu." Rau ib qho "neeg tsis noj nqaij noj" tais - ib qho tsw qab rau nqaij - chop li tempeh thiab sauté nws, ces pov rau hauv spaghetti sauce los yog taco filling, los yog ntxiv rau lub tais kub. Tswv yim: Npaj ua npuas ncauj "bacon" tuaj yeem ua rau cov zaub nyoos thiab cov qhaub cij veggie. Qhov no yog qhov tshwj xeeb tshaj yog rau cov neeg uas nyuam qhuav dhau los ua neeg tsis noj nqaij. Cov ntsiab lus ntawm cov protein: 21g rau ib tus qauv (100g) kev pabcuam ntawm kev npaj tempeh.
Thiab lub ntsiab lus kawg: Nws tsis yog qhov tsim nyog los sib xyaw cov khoom noj tsis tiav (cov khoom noj ntawm nws tus kheej tsis muaj tag nrho 9 qhov tseem ceeb amino acids) hauv ib pluas noj: piv txwv li, mov nrog taum. Qhov no tuaj yeem ua tau thaum nruab hnub. Yog tias koj noj ntau yam zaub mov noj txhua hnub, koj lub cev yuav zoo li qub. Yog tias muaj kev tsis ntseeg, lean rau quinoa - ib qho ntawm ob peb cov khoom noj uas muaj protein ntau: 4 g ntawm cov protein ib nrab khob ntawm boiled quinoa.
Ib qhov chaw -