12 High-Protein Grains ntxiv rau koj noj

Cov Npe Zoo Tshaj Plaws Rau Menyuam Yaus

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Koj tuaj yeem tau txais nws los ntawm co los yog steak, tab sis dab tsi yog cov protein thiab vim li cas nws tseem ceeb heev? Zoo, cov protein yog ib qho ntawm peb qhov macronutrients uas peb noj los ntawm peb cov khoom noj - uas txhais tau hais tias nws yog ib lub koom haum tseem ceeb ntawm cov khoom koj lub cev tsis tuaj yeem ua, tab sis koj yuav tsum haus kom muaj sia nyob. Uas tau hais tias, cov protein sib txawv ntawm nws cov kwv tij macronutrient, rog thiab carbohydrates, uas lub cev tsis muaj peev xwm khaws cia. Yog li ntawd, nws tseem ceeb heev uas koj tau txais koj cov khoom noj txhua hnub. Qhov Pom Zoo Pom Zoo Pub Noj (RDA) rau cov protein yog 0.8 grams ib kilogram (0.36 grams ib phaus) ntawm lub cev qhov hnyav ib hnub.

Tab sis dab tsi yog cov protein ua rau koj lub cev? Noj cov protein ntau zoo hauv ib qho kev noj haus tuaj yeem pab tswj cov leeg nqaij, kev ncaj ncees thiab kev tiv thaiv, hais tias Dr. Amy Lee, tus thawj coj ntawm kev noj haus rau Nucific . Nws kuj qhia peb tias kev tau txais cov protein txaus yog qhov tseem ceeb tshwj xeeb thaum peb laus zuj zus, vim lub cev poob qis thaum peb muaj hnub nyoog. Tsis tas yuav tsum tau mus rau lub khw muag khoom noj, tab sis, vim tias qhov macronutrient no tuaj yeem pom hauv cov nroj tsuag, legumes, khoom noj siv mis thiab - koj twv nws - nplej. Tsis tas li ntawd, cov nplej muaj protein ntau muaj cov roj tsawg dua cov protein los ntawm cov tsiaj txhu, thiab lawv muaj cov khoom noj tseem ceeb xws li B vitamins thiab fiber ntau rau khau raj. Nrog rau qhov ntawd nyob rau hauv lub siab, ntawm no yog cov high-protein nplej koj yuav tsum tau muab tso rau hauv koj cov zaub mov, stat.

_{* Tag nrho cov ntaub ntawv khoom noj khoom haus tau txais los ntawm USDA .}

Hais txog: 25 Noj qab nyob zoo Protein khoom noj txom ncauj uas yeej saj zoo

Spelled hmoov

15 g protein ib khob, nyoos hmoov

Ib qho ntawm Dr. Lee cov kev xaiv saum toj kawg nkaus, cov hmoov nplej uas sau tau yog cov pob zeb hauv av thaum ub cov nplej thiab cov kwv tij txheeb ze ntawm cov nplej uas tuaj yeem siv tau raws li koj xav tau. (Xav tias: ncuav qab zib, ncuav qab zib thiab ncuav qab zib sai.) Qhov zoo tshaj plaws, Dr. Lee qhia peb tias qhov kev sib pauv yooj yim no yog qhov zoo ntawm cov fiber ntau thiab muaj ntau cov protein ntau rau ib qho kev pab piv rau cov hmoov nplej. (Psst: Nplej hmoov muaj 13g ntawm cov protein ib khob.) Ntxiv rau, spelled yog tag nrho cov nplej - nws muaj cov endosperm, kab mob thiab bran - uas txhais tau hais tias nyob rau hauv cov nqe lus ntawm tag nrho cov as-ham cov ntsiab lus, nws ntaus tawm lwm cov txheej txheem hmoov nplej txhua txhua lub sij hawm.

zoo siab txais tos rov qab rau tsev kawm ntawv quotes rau cov tub ntxhais kawm

2. Buckwheat

5.7 g protein ib khob, siav

Tsis ua ntau ci? Buck up. Tsis yog, tiag tiag: Buckwheat yog lwm cov khoom noj muaj protein ntau uas yooj yim rau kev ua haujlwm nrog thiab qab qab, ib yam nkaus. Dr. Lee pom zoo kom buckwheat rau cov neeg tsis noj nqaij vim tias, ntxiv rau nws cov ntsiab lus protein ntau, nws kuj muaj tag nrho yim ntawm cov amino acids tseem ceeb uas koj lub cev xav tau kom vam meej. Rau ib sab phaj los yog neeg tsis noj nqaij lub tais, ua noj ib co qha - tag nrho buckwheat groat nrog ib tug toothsome tom thiab nutty saj reminiscent ntawm farro - los yog tsuas yog tau txais koj kho nrog ib tug hearty tais ntawm soba noodles , yog ib qho tseem ceeb ntawm Japanese cuisine uas qab ntxiag kub los yog txias.

3. Quinoa

8 g protein ib khob, siav

Quinoa tau npau taws rau me ntsis tam sim no, thiab rau qhov laj thawj zoo. Qhov no gluten-dawb nplej yog siab nyob rau hauv ob qho tib si protein thiab soluble fiber - thiab Dr. Lee qhia peb tias tom kawg yog cov khoom noj khoom haus uas zoo rau probiotics , uas boost tag nrho cov plab noj qab haus huv. Ntxiv: Quinoa kuj muaj tag nrho yim qhov tseem ceeb amino acids, yog li quinoa zaub xam lav yog ib qho kev xaiv ntse tshwj xeeb rau cov neeg tsis noj nqaij thiab vegans.

4. Kamut

9.82 g protein ib khob, siav

Cov nplej thaum ub no muaj tag nrho cov txiaj ntsig kev noj haus ntawm lwm cov nplej tag nrho ntawm peb cov npe - amino acids, vitamins, minerals - thiab cov ntsiab lus tseem ceeb ntawm cov protein, ib yam nkaus. Ntxiv rau, qhov kev ntxhib los mos thiab nutty tsw ua rau kamut tshwj xeeb tshaj yog qab ntxiag noj, yog li koj yuav tsis muaj lub sij hawm nyuaj gulping qhov no, xws li cov cereal kub los yog sawv ntsug rau dawb mov.

5. Cov nplej nplej tag nrho

7.6 g protein ib khob, siav

Cov hmoov nplej tag nrho muaj cov protein ntau dua li cov hmoov nplej ua kom zoo, yog li nws yuav tsum tsis muaj qhov xav tsis thoob tias cov nplej nplej tag nrho tseem muaj cov khoom noj muaj txiaj ntsig zoo tshaj plaws hauv kev sib piv rau nws cov txheej txheem ntau dua. Cov kab hauv qab: Pasta tau ua tsis ncaj ncees - thiab yog tias koj ua cov nplej nplej tag nrho nrog cov nqaij npuas tom ntej koj xav tau qee cov khoom noj carb-loaded, koj lub cev yuav ua tsaug rau koj.

cov txiaj ntsig ntawm txiv apples rau daim tawv nqaij

6. Couscous

6 g protein ib khob, siav

Couscous , ib qho tseem ceeb ntawm North African cuisine uas muaj cov pob me me ntawm crushed semolina, muaj qhov muag heev thiab airy kev ntxhib los mos uas ua rau nws sib nrug ntawm qee cov nplej denser ntawm peb cov npe. Tsis txhob dag, txawm li cas los xij: Cov nplej uas muaj protein ntau tuaj yeem ua rau koj sai sai, tshwj xeeb tshaj yog thaum noj nrog chunky tuna, txiv lws suav qab zib thiab ntsim pepperoncini.

yuav ua li cas kom tsis txhob plaub hau poob kiag li

7. Oatmeal

6 g protein ib khob, siav

Cov xov xwm zoo: Yog tias koj niaj hnub noj kev nplij siab hauv lub tais kub ntawm oatmeal rau pluas tshais, koj twb tau txais txiaj ntsig zoo ntawm cov protein ntau. Zoo dua li feem ntau (tau ua tiav) noj tshais cereals, qhov kev xaiv tag nrho no yog ib txoj hauv kev zoo los ua kom tiav thaum sawv ntxov thaum tau txais koj thawj cov khoom noj muaj protein ntau ntawm hnub. Lus Cim: Rau cov txiaj ntsig kev noj qab haus huv ntau tshaj plaws, sim ua steel-txiav oats -Qhov no (slow-ua noj) hom oatmeal yog qhov tsawg kawg nkaus ua tiav thiab, yog li, muaj cov ntsiab lus fiber ntau thiab qis tshaj glycemic Performance index.

8. Pob kws

8 g protein ib khob, siav

Txawm hais tias koj hu nws polenta los yog grits, koj tuaj yeem thiab yuav tsum tau ua haujlwm ntawm cov pob kws slurry thaum twg koj nyob rau hauv lub siab rau cov khoom noj uas qab qab, tab sis tsis yog sinfully li. Ntxiv nrog rau qhov zoo tshaj plaws ntawm cov protein, cornmeal kuj tau ntim nrog fiber ntau. Ntxiv rau, nws ua khub zoo nkauj nrog ntau ntau ntawm parmesan - koj paub, kom nce ob qho tib si qab thiab cov protein ntau hauv ib qho poob.

9. Tsiaj qus

7 g protein ib khob, siav

Weird, tab sis muaj tseeb: Cov nplej qus tsis yog mov. Txawm hais tias nws zoo li zoo li no, cov nplej no tau sau los ntawm plaub hom kab nyom uas tsis cuam tshuam nrog cov nplej li niaj zaus. Uas tau hais tias, cov nplej qus yog cov protein ua tiav - piv txwv li, cov protein uas muaj tag nrho cov amino acids tseem ceeb - thiab nws tau ntim nrog cov zaub mov xws li zinc thiab phosphorus, thiab antioxidants rau khau raj. Nyiaj tshwj xeeb: Koj tuaj yeem ua ib qho nqaij qaib kua zaub los yog muaj yeeb yuj lub tais nrog rau qhov no.

10. Farro Ib

8 g protein ib khob, siav

Chewy, nutty thiab 100 feem pua ​​txaus siab - ib qho kev pabcuam ntawm cov nplej me me no ua rau muaj txiaj ntsig zoo ntawm cov zaub mov tseem ceeb (xav tias: hlau thiab magnesium) thiab cov fiber ntau, thiab. Txawm hais tias farro tsis yog tag nrho cov protein, nws dhau los ua ib qho sai sai thaum koj pov ob peb veggies los ua ib qho zaub xam lav farro qab.

11. Amaranth

9.3 g protein ib khob, siav

Amaranth yog pseudo cereal - txhais tau hais tias nws tau suav hais tias yog ib qho tseem ceeb vim nws cov khoom noj khoom haus, txawm tias qhov tseeb tias nws tsis yog ib qho nplej kiag li. Tsis txhob poob rau ntawm qhov sib txawv ntawm botanical no, txawm li cas los xij: Txhua yam koj yuav tsum paub tiag tiag yog tias qhov no yog cov protein ua tiav, suav nrog tag nrho cuaj qhov tseem ceeb amino acids, uas tseem muaj cov zaub mov tseem ceeb xws li hlau thiab phosphorus. Huag, thiab amaranth kuj ua hauj lwm tag nrho ntawm manganese, ib qho ntxhia uas ua lub luag haujlwm tseem ceeb hauv metabolizing protein.

Cov tswv yim zoo nkauj hauv tsev rau lub ntsej muag

12. Nplej berries

7 g protein ib khob, siav

Nplej berries siv lub siab ntev me ntsis los npaj, tab sis yog tias koj nplawm ib pawg loj koj tuaj yeem txaus siab rau cov nplej ntau yam no hauv cov zaub xam lav, pluas tshais tais lossis txawm tias ib leeg ib leeg ib sab la risotto. Qhov nqi zog? Ib koob ntawm cov protein, hlau thiab fiber ntau (rau npe rau ob peb) uas tuaj yeem txaus siab rau hauv cov tais diav thiab qab zib zoo ib yam.

Hais txog: LUB 15 HOM ZOO TSHAJ PLAWS koj tuaj yeem yuav ntawm AMAZON

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