Thaum koj xav txog cov protein, tej zaum koj yuav xav tias nqaij, nqaij nruab deg, legumes, taum paj , yogurt, cheese, txiv ntseej thiab qe - cov neeg raug liam li ib txwm. Thiab koj tsis yog lawm - lawv yog cov khoom noj zoo tshaj plaws los noj cov protein, ib qho tseem ceeb macronutrient uas tsim cov leeg nqaij. Tab sis qhov tseeb lom zem: Txiv hmab txiv ntoo muaj protein ntau me me thiab.
Raws li cov FDA , cov poj niam yuav tsum tsom rau 46 grams protein ib hnub twg, thaum txiv neej yuav tsum haus 56 grams tauj ib hnub. Ib khob ib khob ntawm cov txiv hmab txiv ntoo feem ntau yuav muab tsawg tshaj li rau grams protein, yog li ntawd, koj yuav tsum tau noj phaus thiab phaus ntawm cov khoom kom tau raws li koj xav tau txhua hnub. Cov tiag Cov txiaj ntsig rau kev noj cov txiv hmab txiv ntoo nplua nuj yog lwm cov vitamins thiab cov as-ham uas pawg zaub mov tuaj yeem muab tau, ntxiv rau kev noj qab haus huv carbs thiab fiber. Thiab yog tias koj muab koj cov koob tshuaj txhua hnub ntawm cov txiv hmab txiv ntoo nrog lwm cov khoom noj txom ncauj uas muaj protein ntau, koj tuaj yeem tsim kom txaus siab, muaj cov protein-packed pick-me-up. Ntawm no, kaum txiv hmab txiv ntoo uas muaj protein ntau * ntxiv rau koj cov khoom noj (ntxiv rau cov khoom noj txom ncauj kom nkag mus rau hauv cov protein ntau).
* Tag nrho cov ntaub ntawv khoom noj khoom haus tau los ntawm cov USDA .
Hais txog: 30 Cov zaub mov muaj protein ntau uas tsis dhuav Steak thiab qos yaj ywm
Khiam Yee Lee / EyeEm / Getty Images1. Jackfruit (3 grams protein)
Txiv Hmab Txiv Ntoo yog ib lub txiv hmab txiv ntoo uas muaj feem xyuam nrog figs, thiab qhov kev ntxhib los mos ntawm nws cov nqaij unripe yog uncannily zoo ib yam li rub nqaij npuas. Ib khob ib khob muaj peb grams protein. Nws kuj tseem tau ntim nrog lwm cov txiaj ntsig kev noj qab haus huv, xws li peb grams fiber ntau thiab 110 milligrams ntawm lub plawv noj qab haus huv potassium, nrog rau cov vitamins A thiab C, magnesium, calcium, hlau thiab riboflavin, raws li kev noj haus. Cleveland Clinic .
Protein-nplua nuj khoom noj txom ncauj khub : Ib txhais tes ntawm roasted chickpeas
xav pab lwm tus
Wokephoto17 / Getty Dluab2. Guava (4 grams protein)
Lwm qhov kev kho mob sov, guava muaj txog plaub grams ntawm cov protein ib khob, ua rau nws yog ib qho ntawm cov txiv hmab txiv ntoo ntau dua uas koj yuav pom. Cov txiv hmab txiv ntoo qab zib heev kuj muaj vitamin C thiab fiber ntau, tshwj xeeb tshaj yog tias koj noj cov tawv nqaij thiab noob (uas koj ua tau thiab yuav tsum tau!).
Protein-nplua nuj khoom noj txom ncauj khub : Ob peb slices ntawm ntse cheddar cheese
Yees duab © olindana / Getty Images3. Avocado (3 grams protein)
Tej zaum koj twb paub lawm tias avocado yog qhov zoo tshaj plaws ntawm cov rog noj qab haus huv, tab sis koj puas paub tias nws tseem muaj peb grams ntawm cov protein hauv txhua khob? Raws li Cedars-Sinai Nws kuj tseem muaj fiber ntau, folate, magnesium, riboflavin, niacin thiab vitamins C, E thiab K. Kev sib xyaw ntawm cov rog thiab fiber ntau yuav ua rau koj puv, ib yam nkaus.
Protein-nplua nuj khoom noj txom ncauj khub: Ib rab diav ntawm homemade trail mix
Adam Smigielski / Getty Dluab4. Apricot (2 grams protein)
Ib khob ntawm raw (tsis qhuav) apricot yuav muab rau koj ob grams protein. Lub pob zeb txiv hmab txiv ntoo kuj yog ib qhov zoo ntawm cov poov tshuaj thiab cov vitamins A, C thiab E rau qhov muag thiab tawv nqaij noj qab haus huv, per WebMD . Cov fiber ntau hauv cov nqaij thiab tawv nqaij tuaj yeem pab zom zaub mov thiab ua kom koj txaus siab, thiab.
Protein-nplua nuj khoom noj txom ncauj khub: Ib txhais tes me ntawm roasted almonds
Yees duab © Valeconte / Getty Images5. Blackberries (2 grams protein)
Kuj ceeb tias, ib khob ntawm blackberries nyoos muaj txog li ob grams ntawm cov protein (thiab ib qho uas muaj yim grams fiber ntau). Koj tseem yuav pom ze li ntawm 50 feem pua ntawm cov kev pom zoo txhua hnub ntawm cov vitamin C, ntxiv rau qib siab ntawm cov dawb-radical-tawm tsam antioxidants thiab lub hlwb-boost polyphenols.
Protein-nplua nuj khoom noj txom ncauj khub: Ib nrab khob ntawm Greek yogurt
GeorgeDolgikh / Getty Dluab6. Kiwi (2 grams protein)
Ib khob ntawm kiwi muaj txog li ob grams ntawm cov protein, thiab tsuav yog koj ntxuav daim tawv nqaij kom zoo, koj tuaj yeem sau tau nws cov txiaj ntsig fiber ntau. Kiwi tseem muaj ntau cov vitamin C, potassium thiab phosphorus, thiab hlau.
Protein-nplua nuj khoom noj txom ncauj khub: Ib qho kev pabcuam ntawm cov tsev cheese uas tsis muaj rog
kev kho plaub hau rau plaub hau poob
Kevinjeon00 / Getty Images7. Cherry (1.6 grams protein)
Lub caij ntuj sov cov khoom noj qab tshaj plaws muaj txog 1.6 grams protein ib khob (pitted, lawm). Lawv yog ib qho chaw zoo ntawm cov poov tshuaj, uas tuaj yeem tswj cov ntshav siab thiab tseem ceeb rau cov leeg nqaij, thiab lawv muaj ntau cov tshuaj tua kab mob antioxidant thiab tiv thaiv kab mob. Cherries kuj muaj nplua nuj nyob rau hauv melatonin, uas yuav pab tau koj kom tau ib tug pw tsaug zog hmo ntuj . (Thiab thaum lawv tsis nyob hauv lub caij nyoog, koj tuaj yeem yuav lawv khov rau kev sib xyaw rau hauv smoothies.)
Protein-nplua nuj khoom noj txom ncauj khub: Almond butter toast
Tsvi Braverman/EyeEm/Getty Images8. Raisins (1 grams protein)
Txij li thaum lawv muaj suab thaj ntau dua cov txiv hmab txiv ntoo nyoos, ib qho kev pabcuam ntawm raisins tsuas yog ib ooj (womp, womp). Tab sis qhov me me tseem muaj txog li ib gram ntawm cov protein, ntxiv rau tons ntawm fiber ntau thiab potassium. Raisins kuj muaj cov hlau tsim nyog, uas tuaj yeem pab tiv thaiv ntshav liab .
Protein-nplua nuj khoom noj txom ncauj khub: Ib qho me me ntawm roasted mix txiv ntoo
Yees duab © Getty Images9. Txiv tsawb (1.6 grams protein)
Koj tau hnov qhov ntawd txiv tsawb muaj cov poov tshuaj siab (noj ib qho rau ob txhais ceg!) tab sis lawv kuj muaj txog 1.6 grams ntawm cov protein hauv txhua khob. Lawv yog qhov yooj yim ntawm fiber ntau, prebiotics, vitamins A, B6 thiab C, thiab magnesium. Thiab FYI, koj yuav tsum tau noj cov stringy bits (aka phloem bundles ): Lawv zoo li txoj hauv kev rau tag nrho cov as-ham hauv cov txiv hmab txiv ntoo.
Protein-nplua nuj khoom noj txom ncauj khub: Ob peb tablespoons txiv laum huab xeeb
Yees duab © Joannatkaczuk / Getty Images10. Grapefruit (1.3 grams protein)
Ib khob hnub ci txiv kab ntxwv muaj 1.3 grams ntawm cov protein, tsis hais tsawg dua 100 calories. Zoo li lwm cov txiv hmab txiv ntoo citrus, nws tau ntim nrog lub cev tiv thaiv kab mob vitamin C, nrog rau cov pob txha tsim calcium thiab hlau. Thiab raws li WebMD , citric acid nyob rau hauv grapefruit yuav tiv thaiv lub raum pob zeb (nws khi rau ntau tshaj calcium nyob rau hauv lub cev, uas yuav ua rau mob mob).
Protein-nplua nuj khoom noj txom ncauj khub: Ob peb spoonfuls ntawm salted pistachios
Hais txog: 25 Noj qab nyob zoo Protein khoom noj txom ncauj uas yeej saj zoo
