Protein yog lub tsev thaiv rau peb lub hlwb, cov leeg thiab cov leeg. Nws yog lub luag haujlwm rau ntau lub luag haujlwm hauv lub cev, thiab yog li peb txhua tus yuav tsum tau txais cov protein txaus nrog zaub mov noj txhua hnub.
Hmoov tsis zoo, tseem muaj kev ntseeg dav heev uas cov neeg uas txwv lawv tus kheej rau cov nqaij thiab tsiaj txhu tsis tuaj yeem tau txais cov protein ntau ... Kuv hnov txog qhov no tsis tu ncua ntawm kev noj zaub mov. Puas muaj tseeb?
Cov lus teb yog tias kev noj zaub mov zoo tuaj yeem muaj ntau tshaj li cov protein txaus kom koj noj qab haus huv thiab nquag. Noj ntau yam khoom noj thiab tau txais tag nrho cov as-ham uas koj xav tau. Nrog rau kev hloov pauv mus rau kev noj zaub mov zoo, kuv tau pib siv ntau yam khoom tshiab, qee qhov uas kuv tsis tau hnov dua ua ntej! Thiab, ntawm chav kawm, kuv tsis muaj lub tswv yim tias lawv tuaj yeem yog qhov zoo tshaj plaws ntawm cov protein, vitamins thiab minerals, piv txwv li:
- txiv ntoo: 45 grams txiv ntoo, nyob ntawm hom, muaj los ntawm 4 txog 7 grams ntawm cov protein,
- noob (piv txwv, hemp): hauv 30 grams nplej, nyob ntawm hom, nws tuaj yeem muaj los ntawm 5 txog 10 gram ntawm cov protein,
- taum pauv ntsuab: 150 grams ntawm taum pauv muaj 17 grams protein,
- chickpeas: 160 grams ua tiav chickpeas muaj 14 grams ntawm cov protein,
Lentils: 200 grams lentils siav = 18 grams ntawm cov protein
- legumes: dua nyob ntawm hom ntawm legumes, piv txwv li, hauv 150 grams tev dub taum, 15 grams protein,
- Kuv nyiam cereal yog quinoa: 185 grams quinoa boiled muaj 8 grams protein,
- millet: 170 grams ntawm cov nplej siav muaj 6 grams ntawm cov protein,
- amaranth: 240 grams ntawm amaranth tiav muaj 9 grams ntawm cov protein,
- tofu: hauv 120 grams, 10 grams protein,
- Spirulina thiab lwm yam algae muaj protein ntau, ob diav ntawm cov hmoov spirudin qhuav muaj 8 grams ntawm cov protein.
Nov yog qee qhov ntawm kuv cov zaub mov txawv raws cov nroj tsuag no: amaranth nrog zaub, taum liab lobio, quinoa, mov nrog taum, hummus, kua zaub lentil.
Thiab spirulina thiab hemp noob tuaj yeem muab ntxiv rau smoothies thiab kua txiv.
Feem ntau, ntau cov nroj tsuag muaj cov protein tsawg, uas yog vim li cas cov kws noj zaub mov hais tias los ntawm kev noj zaub mov sib txawv txhua hnub, koj tuaj yeem tau txais cov protein txaus. Piv txwv li, 180 grams ntawm cov zaub ntsuab muaj 5 grams ntawm cov protein, thiab 140 grams cov zaub qhwv siav muaj 3 grams ntawm cov protein.
Cov protein yuav tsum tau ua ntej hauv txhua qhov kev noj haus, tshwj xeeb yog kev noj zaub mov cog. Sim suav nrog cov khoom cog uas muaj protein ntau nrog rau txhua pluas noj kom ntseeg tau tias koj tau ua tiav cov amino acids tag nrho ib hnub.
Ua ntej ntawm koj cov lus nug txog seb ib tug neeg muaj protein ntau npaum li cas ib hnub, kuv yuav hais tias qhov no yog tus neeg heev thiab nyob ntawm ntau yam: koj txoj kev ua neej, lub hom phiaj, kev zom zaub mov, qhov hnyav, hom protein noj. Feem ntau, RDA, raws li American Academy ntawm Khoom Noj Khoom Haus thiab Khoom Noj Noj Haus, yog 56 grams rau txiv neej thiab 46 grams rau poj niam. Vim tias cov neeg ncaws pob muaj protein ntau dua li cov tsis yog neeg ncaws pob, Canadian Academy ntawm Khoom Noj thiab Kab Noj Tshuaj thiab American College of Sports Tshuaj qhia tias lawv suav lawv cov protein kom tsawg txhua hnub raws li hauv qab no:
- xyaum ua kis las fais fab (Cov kis las muaj zog): txij li 1,2 txog 1,7 gram ntawm cov protein ib 1 kg ntawm lub cev hnyav;
- Cov kws tshaj tawm kev ua kis las “thev taus ntev” (Cov kis las thev taus ntev): ntawm 1,2 txog 1,4 gram ntawm cov protein ib 1 kg ntawm lub cev hnyav.
Qhov chaw ntawm:
Cov Ntaub Ntawv Qhia Txog Yus Tus Kheej
Academy ntawm kev noj haus thiab kev noj haus
http://www.vrg.org/nutrition/2009_ADA_position_paper.pdf