Hypertrophic Cardiomyopathy: Cov tsos mob, Ua rau, Kho thiab Tiv Thaiv Saib Cov Qauv Rau Cov Lus Ceeb Toom Ceev Tag Nrho Cov Ntawv Ceeb Toom Rau Cov Lus Qhia Txhua HnubTsuas Nyob Hauv
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Nrov npe hu ua 'cov tsev tsim ntawm lub cev ', cov protein yog ib yam khoom noj uas tseem ceeb tshaj plaws uas yuav tsum muaj rau tib neeg kom muaj kev noj qab haus huv zoo tshaj plaws. Cov protein ntau mas muaj cov amino acids uas pab hauv kev loj hlob ntawm tes thiab kho [1] Cov.
Tus Kws qhia noj haus Karthika taw qhia, 'Nees nkaum sib txawv ntawm cov amino acids sib txuas ua ke los tsim cov protein uas kaum ib yog tsim los ntawm peb lub cev thiab lwm cuaj qhov xav tau los ntawm cov khoom noj thiab yog li suav tias yog qhov tseem ceeb amino acids. Thaum tib neeg tham txog protein, lawv feem ntau siv lo lus hu ua 'tiav protein'. Ib qhov khoom noj tau hais tias tau ua tiav cov protein thaum nws muaj tag nrho 9 cov amino acids tseem ceeb . '
Proteins siv sijhawm ntev dua los ua kom lub cev hauv lub cev piv rau lwm cov zaub mov, yog li muab qhov kev xav ntawm qhov puv ntoob thiab ua kom rov qab los pab kom poob phaus.
tshuaj hauv tsev rau cov plaub hau poob tswj
Muaj qhov tsis nkag siab tias tsuas yog cov tsiaj ua haujlwm tuaj yeem muab cov protein tsim nyog uas tib neeg xav tau [ob] [3] Cov. Rov qab rau qhov no, cov ntoo los ntawm cov ntoo, noj hauv qhov sib xyaw kom haum thiab ntau zaus, kuj tuaj yeem muab cov protein ntau li ntau los ntawm cov tsiaj [4] Cov. Ob hom protein no tau zom kom sib txawv hauv peb lub cev. Nws yog qhov yooj yim kom tau txais cov koob tshuaj protein txhua hnub los ntawm cov neeg tsis noj nqaij kom ntev li ntev tau yog tias koj xaiv qhov xaiv yam zoo ntawm tus neeg tsis noj nqaij lossis cov nqaij tsis noj ntshav. [5] Cov.
Hauv tsab xov xwm no, peb yuav coj qee yam zoo tshaj plaws thiab yooj yim ntawm cov khoom siv cog ntawm cov ntoo, uas yog vegan-zoo ib yam. Mus las peb mus yuav nawb.
1. Seitan
Seitan yog cov khoom noj cog qoob loo (ua los ntawm hydrated gluten hauv nplej) uas tuaj yeem siv los hloov cov khoom noj tsis muaj zaub tsis muaj nqaij thiab yog ntim nrog cov protein. [6] Cov. Nws muab ntau tshaj 25 feem pua ntawm cov protein nyob hauv ib qho thiab yog qhov khoom noj zoo rau tsob nroj protein rau kev tsim cov leeg [7] Cov.
Protein ib 100 g = 75 g (tuaj yeem sib txawv raws qhov chaw tsim khoom).
2. Taum pauv
Taum taum yog ib qho zoo tshaj plaws thiab kev noj qab haus huv zoo tshaj plaws ntawm tsob ntoo-based protein [8] Cov. Thaum cov taum pauv nyob qis qis hauv cov amino acid methionine, lawv tseem suav hais tias yog cov protein ua tiav. Nws yog vim li no, ntau cov khoom lag luam yog tsim los ntawm cov taum pauv, xws li taumu, mis kua taum, edamame thiab lwm yam. [9] Cov.
Protein ib 100 g = 36 g.
3. Cov Noob Hemp
Cov noob me me no muaj protein ntau thiab tseem muaj cov rog zoo ntxiv rau cov zaub mov, uas txhawb lub cev los ntawm sab hauv [10] Cov. Cov vitamin E cov ntsiab lus nyob rau hauv cov noob haib no tseem ntxiv lub ntsej muag zoo nkauj rau lub complexion [kaum ib] Cov. Hemp noob tau siv ntau yam khoom noj txom ncauj zoo li cov khoom noj protein, smoothies thiab cov khoom ci.
Protein ib 100 g = 31.56 g.
4. Cov txiv laum huab xeeb
Txiv laum huab xeeb yog ib qho zoo tshaj plaws ntawm cov noob ntoo [12] Cov. Kev noj qab haus huv thiab siab nyob rau hauv ntau cov vitamins, ntxhia pob zeb, thiab cov nroj tsuag sib txuas, txiv laum huab xeeb tuaj yeem noj tau nyoos (tom qab tsau hauv dej), kib lossis ci.
Protein ib 100 g = 26 g.
5. Cov txiv laum huab xeeb
Ob diav ntawm txiv laum huab xeeb ib hnub muab li 8 g ntawm protein [13] Cov. Ib qhov txiaj ntsig zoo ntawm cov protein, cov txiv laum huab xeeb tuaj yeem ntxiv rau cov txiv ntoo shakes lossis smoothies rau cov neeg uas tsis tuaj yeem noj nws zoo li nws. Txawm li cas los xij, ceev faj txog kev noj ntau dhau ntawm txiv laum huab xeeb, vim nws tseem yog qhov muaj peev xwm ntau thiab yog li tuaj yeem qhib koj lub duav yog noj ntau [14] Cov.
Protein ib 100 g = 25 g.
6. Almond
Tsis tsuas yog nws yog cov khoom noj muaj fiber ntau, tab sis kuj yog cov zaub mov muaj txiaj ntsig zoo rau cov neeg tsis noj nqaij [kaum tsib] Cov. Cov zaub mov zoo no yog qhov zoo rau haus tom qab nws tsau rau hauv dej. Almonds kuj muaj ntau cov rog zoo, magnesium thiab vitamin E, uas tuaj yeem pab txhawb koj kev noj qab haus huv [16] Cov.
Protein ib 100 g = 21.15 g.
7. Paj noob hlis noob
Cov noob no qab thiab zoo yog cov txiaj ntsig zoo ntawm protein, uas tuaj yeem pab txhim kho koj kev noj qab haus huv tag nrho. Cov noob paj noob hlis kuj tseem muaj cov linoleic acid, polyunsaturated rog thiab vitamin E [17] Cov. Koj tuaj yeem haus nws nyoos los yog sib xyaw nws hauv khob dej, tawm nws li 15 feeb thiab haus nws kom tau txais txiaj ntsig.
Protein ib 100 g = 21 g.
8. Paneer
Feem ntau piv nrog taum paj, cov khoom noj mis no yog qhov zoo ntawm cov protein. Paneer ua haujlwm ntawm kev ua kom koj cov leeg muaj zog thiab tseem yuav pab ua kom koj cov metabolism hauv qhov siab [18] Cov. Kev noj cov paneer ob zaug hauv ib lub lim tiam yog qhov zoo rau koj. Nco ntsoov tias koj haus nws hauv qhov tsawg tsawg raws li paneer muaj cov roj nyeem ua kom zoo [19] Cov.
Protein ib 100 g = 19.1 g.
9. Chickpeas
Chickpeas, tseem hu ua Channa, yog lwm cov zaub neeg tsis noj nqaij uas yog protein ntau [nees nkaum] Cov. Nws kuj tseem tuaj nrog cov muaj fiber ntau thiab muaj cov ntawv xov xwm tsis tshua muaj, uas yog xov xwm zoo rau txhua tus neeg noj qab haus huv-neeg nyob sab ntawd. Ua nws qhov nrov 'Channa Batura' (tej zaum rho tawm batura) lossis Mediterranean delicacy, 'Hummus', chickpeas twv yuav raug hu tsim nyog los ua ib feem ntawm koj cov khoom noj txhua hnub [nees nkaum-ib] Cov.
Protein ib 100 g = 19 g.
10. Chia Noob
Chia cov noob yog qhov zoo ntawm cov protein thiab lawv muaj tag nrho cuaj qhov tseem ceeb amino acids thiab vim li no suav hais tias yog cov ua tiav cov protein [22] Cov. Ntxiv rau, cov ntsiab lus fiber ntau thiab cov rog nyob hauv cov noob no ua rau lawv zoo kawg rau kev ua kom koj nyob ntev rau lub sijhawm ntev, txawm tias koj nyuam qhuav noj ib rab diav sib xyaw nrog koj cov cereal pluas tshais lossis koj cov tawv nqaij txhua hnub. [2. 3] Cov.
Lus khaws xav : Chia noob yog hygroscopic hauv xwm. Ntawd yog, lawv nqus dej thiab ua cov loj gelatinous globules. Yog li xyuas kom koj tsis txhob haus lawv qhuav thiab ntxuav nws nrog dej vim nws yuav tsim kev thaiv rau hauv koj txoj hlab pas, uas yuav xav tau kev cuam tshuam endoscopic rau kev tshem tawm.
Protein ib 100 g = 17 g.
11.Qaib qus
Cov txhuv qus pab txhawb peb lub cev kom tsis muaj zog thiab tseem ua rau lub plab zom mov. Cov txhuv qus kuj tseem ntxiv dag zog rau lub pob txha vim tias cov nyiaj ntau ntawm cov zaub mov muaj nyob hauv nws [24] Cov. Qhov txiaj ntsig zoo ntawm cov protein, cov txhuv qus tsis tau tawm ntawm nws cov ceg, ua kom cov ntsiab lus fiber ntau [25] Cov.
Protein ib 100 g = 15 g.
12. Amaranth
Kuj hu ua rajgira nyob rau ntau qhov chaw hauv Is Nrias teb, amaranth yog ib qho ntawm cov khoom noj khoom haus zoo tshaj plaws hauv ntiaj teb. Lwm yam tshaj li tau ua tiav gluten-dawb, cov nplej no yog chock puv ntawm cov protein, suav nrog cov tseem ceeb amino acid lysine, uas feem ntau yog ploj los ntawm cov zaub mov feem ntau. [26] [27] Cov. Qee lwm yam ntawm cov as-ham tseem ceeb hauv amaranth yog calcium thiab hlau [28] Cov.
Protein ib 100 g = 13.56 g.
13. Pob Yeeb
Kuj hu ua kuttu ka atta hauv Hindi, buckwheat yog gluten tsis pub zaub mov uas yog nplua nuj nyob hauv cov protein, fiber thiab magnesium. [29] Cov. Noj buckwheat tuaj yeem pab txhawb kev noj qab haus huv ntawm lub plawv thiab tswj ntshav qab zib kom tsawg [30] Cov.
Protein ib 100 g = 13.25 g.
14. Caum Dub
Cov noob taum dub tuaj yeem siv rau hauv ntau cov neeg noj zaub ua zaub mov los ua kom koj cov khoom noj muaj protein. Nrog rau cov protein, taum dub kuj tseem muaj cov tshuaj antioxidants uas yog qhov tseem ceeb hauv kev tswj koj txoj kev noj qab haus huv [31] [32] Cov. Ntxiv nws hauv koj cov zaub xam lav lossis ua taum burrito, los ntawm ob txoj hauv kev, koj cov protein xav tau rau hnub ntawd yog saib xyuas.
Protein ib 100 g = 13 g.
15. Tsev cheese
Ib qho txiaj ntsig zoo ntawm cov protein, tsev cheese tau txais txiaj ntsig zoo rau koj txoj kev noj qab haus huv. Nws yog qhov tsis tshua muaj calories thiab ntim nrog ntau yam khoom noj haus zoo li B vitamins, calcium, phosphorus thiab selenium [33] Cov.
Protein ib 100 g = 11 g.
16. Edamame
Edamame yog cov taum pauv uas suav sau ntxov thiab yog qhov khoom noj muaj protein ntau [3. 4] [35] Cov. Cov noob taum no feem ntau tau muab rhaub lossis zom rau hauv cov taum. Ib zaug thaum siav lawv yuav plhaub thiab ua nrog lwm cov tais diav loj.
Protein ib 100 g = 11 g.
17. Tawv Dub Pees
Cov ntsej muag dub muag muaj cov npluag 10 grams ntawm cov protein ib zaug & frac14 khob thiab pab sau koj tam sim ntawd. Cov no tseem muaj cov folate, thiamine thiab fiber ntau uas yuav tsum muaj rau kev zom zaub mov kev noj qab haus huv zoo [36] Cov.
Protein ib 100 g = 11 g.
18. Greek Yoghurt
Greek Yoghurt yog lwm qhov zoo ntawm cov protein. Pob nrog cov protein ntau thiab muaj ntau cov khoom noj khoom haus, Greek yoghurt tuaj yeem pab koj zoo siab ntev dua [37] Cov. Kev siv nws tsis tu ncua tab sis tswj tau ntau npaum li cas tuaj yeem pab muab cov protein kom txaus.
Protein ib 100 g = 10 g.
19. Cov txiv ntoo
Ib qho zoo tshaj ntawm cov protein rau cov neeg tsis noj nqaij, ib khob kua zaub lentil muaj protein ntau txog 3 lub qe hau [38] Cov. Vim hais tias ntawm cov versatility, lentils yuav ntxiv nyob rau hauv cov tais xws li zaub nyoos mus rau kua zaub mus rau curry. Kuj yog ib qhov chaw muaj kev noj qab haus huv carbohydrates, lentils muaj ib qho txiaj ntsig zoo ntawm antioxidants thiab lwm cov nroj tsuag sib txuas uas muaj txiaj ntsig zoo rau koj txoj kev noj qab haus huv tag nrho [39] Cov.
Protein ib 100 g = 9 g.
20. Lima Lim
yuav ua li cas tshem tawm lub ntsej muag plaub hau
Cov no muaj cov protein ntau, thiab ib khob muab 10 g ntawm cov leeg-tsim cov macronutrient. Lima taum tseem muaj cov faus fiber ntau thiab potassium uas zoo rau kev noj qab haus huv [40] Cov.
Protein ib 100 g = 8 g.
21. Tofu
Tofu, tseem hu ua 'Bean curd' (vim tias nws yog ua los ntawm cov taum pauv) cov khoom siv yuav luag 15 mus rau 20 gram ntawm cov protein rau ib nrab-khob. Cov nplua nuj nyob hauv polyunsaturated fatty acids, suav nrog omega-3 fats, tofu yog cov zaub mov muaj txiaj ntsig zoo rau lub plawv uas yuav tsum muaj nyob hauv koj cov khoom noj txhua hnub [41] [42] Cov.
Protein ib 100 g = 8 g.
22. Peas Ntsuab
Cov noob taum ntsuab yog cov zaub mov muaj protein me me uas tuaj yeem pab koj kom ua tau koj cov hom phiaj protein rau hnub ntawd. Nrog rau cov protein, taum ntsuab ntsuab kuj tseem nplua nuj nyob hauv leucine (alpha-amino acid) thiab lwm cov amino acids uas yog qhov tseem ceeb rau kev siv metabolism [43] [44] Cov.
siv vaseline jelly
Protein ib 100 g = 5 g.
23. Quinoa
Tsis zoo li lwm cov nplej, quinoa yog qhov tshwj xeeb hauv nws txoj kev, raws li nws los nrog ib puag ncig 8 gram ntawm cov protein ib lub khob. Nws muab tag nrho cuaj yam tseem ceeb amino acids uas yuav tsum ua kom muaj kev loj hlob thiab rov kho ntawm lub cev thiab vim li no kuj tau suav tias yog ua tiav cov protein [Plaub. Tsib] [46] Cov.
Ntxiv rau, quinoa muaj L-arginine, uas yog cov amino acid tseem ceeb uas txhawb cov leeg ua kom muaj rog ntau dua, thiab yog li nws yog qhov zoo rau kev txhawb koj cov metabolism. Lub ntsiab lus muaj nuj nqis yog, nws tuaj yeem coj los ua zaub mov noj thaum noj tshais lossis tuaj yeem xyaw nrog veggies los ua kua qab thiab noj qab nyob zoo.
Protein ib 100 g = 4.4 g.
24. Kale
Cov zaub ntsuab ntsuab no zoo tshaj rau cov neeg uas rog lub cev poob phaus [47] Cov. Cov zaub mov muaj protein nyob hauv kale yog paub tias yuav siab dua cov uas pom hauv cov zaub ntsuab thiab zaub ntsuab [48] Cov. Nws tseem yog qhov zoo ntawm cov calcium thiab vim li no yog cov cog protein ntau uas cov neeg tsis noj nqaij yuav tsum xaiv.
Protein ib 100 g = 4.3 g.
25. Brussels Sprouts
Zaub pob qe, ib hom zaub zoo kawg, yog qhov zoo tshaj plaws ntawm cov protein ntau nyob hauv lub cheeb tsam ntawm cov zaub ntsuab [49] Cov. Nqa ib qho saj me ntsis zoo ib yam li cov zaub qhwv, Zaub pob txhaws tuaj yeem dub dub ua qhov ntim tag nrho kev noj qab haus huv [tsib caug] Cov.
Protein ib 100 g = 3.4 g.
26. Kuv Mis
Zoo meej rau ib cov zaub mov vegan, kua mis muaj nplua nuj nyob hauv cov protein thiab pab txhawb rau txhua hnub cov protein [51] Cov. Soy mis kuj muab cov poov tshuaj zoo uas muaj txiaj ntsig zoo rau koj txoj kev noj qab haus huv tag nrho [52] Cov.
Protein ib 100 g = 3.3 g.
27. Pob Kws
Cov khoom noj muaj txiaj ntsig zoo ntawm cov protein, pob kws tuaj yeem muab ntxiv rau koj cov zaub mov kom txaus siab rau cov txiaj ntsig ntawm cov protein. Txawm li cas los xij, cov ntsiab lus protein yuav sib txawv raws li ntau cov pob kws [53] Cov. Boil lawv, ci lawv lossis mash lawv muaj lawv ua ib feem ntawm kev noj mov lossis tsuas yog ua khoom noj txom ncauj.
Protein ib 100 g = 3.2 g (Pob kws Asmeskas).
28. nceb
Ib qho khoom noj kom qab thiab muaj txiaj ntsig ntawm cov protein, cov kab mob no yog qhov zoo ntxiv rau koj cov khoom noj. Lawv yuav tsis muaj xim zoo tab sis khoom noj khoom haus tsis yog me ntsis [54] Cov. Ib khob ntawm cov nceb hlais tuaj yeem muab tau koj li 3,9 g ntawm protein.
Protein ib 100 g = 3.1 g.
29. Hlwb
Qhov txiaj ntsig zoo ntawm cov protein, spinach muaj ntau cov hlau, vitamin A thiab vitamin K [55] Cov. Ntxiv cov spinach rau koj cov zaub mov noj yuav pab txhawb koj lub cev tsis muaj zog, nrog rau kev txhawb nqa lub hlwb kom ua haujlwm thiab cov pob txha noj qab haus huv [56] Cov.
Protein ib 100 g = 2.9 g.
30. Lub pob tawb zaub
Hauv Is Nrias teb, zaub cob pob yuav tsis tau noj ib txwm muaj ntawm cov pluas noj, tab sis yog ib qho ntawm cov zaub uas muaj protein ntau cov ntsiab lus thiab yog muaj tseeb noj hauv Indian chav ua noj hnub no. Ib khob zaub cob pob muaj 2.5 grams ntawm fiber ntau thiab protein txhua. Zaub cob pob tseem yog qhov zoo tshaj plaws ntawm kev tawm tsam mob qog nqaij hlav cancer phytonutrients thiab vitamin C [57] Cov.
Protein ib 100 g = 2.8 g.
31. Guava
Ib hom txiv ntoo zoo tshaj plaws ntawm protein, guava muaj protein ntau dua lwm cov txiv ntoo [58] Cov. Cov txiv hmab txiv ntoo muab plaub zaug koj cov Vitamin C txhua hnub xav tau nyob rau hauv ib zaug [59] thiab tuaj yeem pab txhim kho koj li kev noj qab haus huv ntau txoj hauv kev.
Protein ib 100 g = 2.6 g.
32. Oatmeal
Nquag siv raws li ib feem ntawm cov khoom noj tshais, oatmeal yog lwm qhov ntawm cov protein uas muaj peb zaug ntawm cov protein uas nyob hauv cov nplej xim av [60] Cov. Nws kuj tseem tau qhia kom haus cov oatmeal ua ntej kev ua haujlwm kom ua rau koj lub zog ntau ntxiv thiab mus.
Protein ib 100 g = 2.4 g.
33. Prunes
Noj prunes tuaj yeem pab sau qhov tsis muaj cov protein nyob hauv koj lub cev vim tias qhov ntau ntawm cov as-ham hauv cov txiv [61] Cov. Prunes kuj tau txais txiaj ntsig zoo ib yam rau koj lub pob txha noj qab haus huv thiab cov ntshav siab [62] Cov.
Protein ib 100 g = 2.2 g.
34. Asparagus
Ib qho ntawm ntsuab tshaj qhov zoo tshaj plaws ntawm cov nroj tsuag uas muaj protein ntau, asparagus muaj cov folate hauv lub plawv thiab insulin los txhawb cov txheej txheem kev zom zaub mov thiab muaj lub plab zom mov muaj txiaj ntsig. [63] Cov.
Protein ib 100 g = 2.2 g.
35. Avocado
Ib qho khoom noj muaj txiaj ntsig thiab muaj txiaj ntsig zoo ntawm cov protein, avocados tuaj yeem muab ntxiv rau koj cov zaub mov kom muaj protein ntau. Txawm hais tias ib qho kev pab ntawm avocado muab tsawg dua ib gram ntawm cov protein, haus ib qho tag nrho tuaj yeem muaj txiaj ntsig zoo rau koj kev noj qab haus huv [64] Cov.
Protein ib 100 g = 2 g.
36. Qos
Tsis muaj lwm yam zaub mov tseeb muaj qhov ntau ntawm peb cov qos yaj ywm nkawv. Los ntawm mashed rau hau, qos yaj ywm tau ntim nrog cov protein thiab tsis muaj rog [65] Cov.
Protein ib 100 g = 2 g.
37. Xab-thoj
Nplua nuj nyob rau hauv cov protein, jackfruit muaj tseem ceeb nqi ntawm kev noj haus muaj fiber ntau, vitamin A, vitamin C thiab ntau yam antioxidants [66] Cov.
Protein ib 100 g = 1.72 g.
38. Qos Maum Qav
Ntau yam qos, qos yaj ywm qab zib muaj ntau yam khoom noj muaj txiaj ntsig xws li dej, fiber, magnesium, thiab vitamin B6 uas ua raws li lub cev ua kom yuag [67] Cov. Cov qos yaj ywm qab zib muaj cov sporamin, uas yog ib hom protein tshwj xeeb ntau tshaj 80 feem pua ntawm lawv cov ntsiab lus protein tag nrho.
Protein ib 100 g = 1.6 g.
39. Mulberry
Mulberries yog cov txiv ntoo qab zib uas tau qhuas txog lawv cov tsw thiab qhov muaj txiaj ntsig zoo ntawm cov as-ham [68] Cov. Mulberries feem ntau noj qhuav, zoo ib yam li raisins thiab muaj cov ntsiab lus zoo ntawm cov protein, piv nrog rau lwm yam txiv hmab txiv ntoo [69] Cov.
Protein ib 100 g = 1.4 g.
40. Blackberry
Ib qho zoo tshaj plaws ntawm cov protein, blackberries muaj theem siab ntawm antioxidants thiab fiber [70] Cov. Kev tshawb fawb tau lees tias blackberries yog ib qho ntawm cov zaub mov zoo tshaj plaws thiab tau ntim nrog ntau cov as-ham uas muaj txiaj ntsig zoo rau koj txoj kev noj qab haus huv tag nrho [71] Cov.
Protein ib 100 g = 1.4 g.
yuav ua li cas kom tsis txhob plaub hau poob
41. Apricot
Lwm qhov zoo ntawm cov nroj tsuag-based protein, apricots yog ib qho zoo ntxiv rau koj cov zaub mov noj [72] Cov. Sib nrug los ntawm cov protein, apricots yog qhov muaj txiaj ntsig zoo ntawm cov vitamins A thiab C uas tiv thaiv koj lub cev tiv thaiv kev puas tsuaj dawb radical [73] Cov.
Protein ib 100 g = 1.4 g.
42. Neeb qaum ntuj
Nectarines tau ntim nrog cov as-ham thiab tshuaj tua kab mob thiab yog ib qho zoo ntawm cov protein nyob hauv cov txiv hmab txiv ntoo [74] Cov. Tus nqi ntawm cov protein rau ntau hom thiab pab qhov ntau thiab tsawg tab sis tsis yog los ntawm ntau ntau.
Protein ib 100 g = 1.1 g.
43. Tsawb
Qhov zoo ntawm cov protein, txiv tsawb yog qhov zoo rau koj kev noj qab haus huv tag nrho [75] Cov. Ib qho yooj yim ntawm qhov yuav tsum muaj ntawm cov khoom noj no, tsawb pab hauv kev tswj lub cev kom zoo thiab tseem nyob hauv kev txhim kho koj kev zom zaub mov [76] Cov.
Protein ib 100 g = 1.1 g.
44. Kiwi
Nplua nuj nyob hauv cov vitamins C, potassium, phytochemicals thiab ntau yam khoom noj muaj txiaj ntsig, cov txiv ntoo ntsuab-ntsuab no muaj cov ntsiab lus zoo protein ntau [77] Cov.
Protein ib 100 g = 1.1 g.
Lus khaws xav : Cov txiv hmab txiv ntoo thiab zaub feem ntau muaj nyob rau txhua qhov chaw ntawm 1-3 g protein hauv 100 g. Txawm hais tias lawv tsis yog 'cov nplua nuj tshaj' ntawm cov protein, nrog rau lawv hauv koj cov zaub mov nrog rau lwm cov zaub mov muaj protein ntau tuaj yeem pab muab cov protein txaus, koj lub cev xav tau.
Muab xyoob ntoo cog xyoob cog ntoo tsiaj zoo tshaj tsiaj
Ua ntej yuav mus rau hauv kev sib piv ob hom kev ua kom muaj protein, qhia rau peb paub seb cov tsiaj muaj protein yog dab tsi. Cov khoom lag luam tsiaj xws li nqaij, qe, thiab ntses yog qee yam khoom noj zoo tshaj plaws ntawm cov tsiaj uas muaj protein [77] Cov.
Cov tsiaj txhu ua tiav cov protein, uas yog, lawv muaj tag nrho cov amino acids. Qhov sib txawv ntawm cov tsiaj thiab cog cov nqaij mos nyob ntawm tus naj npawb ntawm cov amino acids nyob rau hauv lawv [78] Cov. Txawm li cas los xij, feem ntau cov khoom lag luam cog tsis muaj ib qho lossis lwm qhov yuav tsum tau cov amino acid tseem ceeb, ua rau nws tsis tshua muaj txiaj ntsig kom muab cov khoom noj muaj protein tsawg.
Muaj qhov sib txawv ntawm lub tswv yim thaum nws los txog rau cov txiaj ntsig ntawm cov tsiaj-thiab cov nroj tsuag muaj protein ntau nrog cov tib neeg taw qhia tias cov amino acids muaj nyob rau hauv kev cog ntoo yog qhov tsawg dua li cov txiaj ntsig yuav luag tsis muaj txiaj ntsig [79] Cov.
Ntawd yog, thaum ob qho tib si ntawm cov khoom siv ntawm cov protein yog qhov tau txais txiaj ntsig, ib qho yuav tsum sib xyaw sib txawv ntau yam khoom noj kom muaj cov khoom noj kom tiav.
Ntawm Daim Ntawv Kawg ...
Neeg tsis noj nqaij protein ntau qhov chaw tuaj yeem ua lwm yam zoo rau cov tsiaj txhu yog tias xaiv yam ntse. Tus piv tej zaum me ntsis tsawg dua piv rau nqaij tab sis lawv muaj sib npaug. Txawm li cas los xij, thaum nws los txog rau cov protein, cov zaub mov tsis muaj zaub mov tau txais txiaj ntsig ntau dua vim nws cuam tshuam rau peb lub cev los ntawm lawv cov phytonutrient ntxiv rau cov ntsiab lus protein [80] Cov. Tsis txhob nyob ntawm cov nqaij qaib thiab xaiv txhua lub sijhawm, sib xyaw koj cov zaub mov kom zoo nrog qee cov zaub kom zoo.
Cov Lus Nquag Nug
Lus nug: Cov neeg tsis noj nqaij tau noj cov protein kom txaus li cas?
TO. Kev noj cov zaub mov muaj protein ntau, xws li cov uas tau hais los saud tuaj yeem pab kom muaj cov protein nyob rau hauv cov neeg tsis noj nqaij lossis nqaij tsis noj (tsis txhob noj cov khoom noj mis nyuj).
Q. Yuav ua li cas cov neeg tsis noj zaub thiaj li tau 150 grams protein nyob hauv ib hnub?
TO. Kev noj cov zaub mov muaj protein ntau xws li cov kua ntses, cov taum pauv, cov cheese hauv tsev, cov noob taub dag thiab lwm yam tuaj yeem pab tau.
Q. Kuv xav tau protein ntau npaum li cas ib hnub?
TO. Lub DRI (Kev Nyuaj Tshuam Siv Khoom Noj) yog 0.8 gram ntawm protein nyob rau ib phaus ntawm lub cev hnyav. Ntawd yog, 56 g ib hnub rau nruab nrab tus txiv neej sedentary thiab 46 g ib hnub rau qhov nruab nrab sedentary poj niam.
Lus nug: Puas muaj peev xwm tsis muaj protein ua rau koj nkees?
TO Cov. Yog lawm. Nws tuaj yeem ua rau lub cev tsis muaj zog thiab qaug zog thiab nrog sijhawm, qhov tsis muaj protein ntau tuaj yeem ua rau koj cov leeg poob, uas ua rau koj lub zog hnyav, ua rau nws nyuaj rau koj txoj kev sib npaug, thiab ua rau koj cov metabolism.
Q. Qhov twg Dal yog qhov txiaj ntsig zoo ntawm cov protein?
TO. Moong los
Q. Cov roj ntau npaum li cas hauv 100g paneer?
TO. 25 g
Yuav ua li cas yog tias koj hnyav tes taw hnyav tab sis tsis noj txaus protein?
TO. Yog tias koj nyob ntev tsis noj zaub mov muaj protein txaus, hauv ib asthiv, nws yuav ua rau leeg poob.
Q. Yuav ua li cas yog tias koj noj protein ntau?
TO. Thaum koj haus cov roj ntau dhau, feem ntau nws yog roj, thaum qhov seem ntawm cov amino acids yog tas. Qhov no tuaj yeem ua rau koj qhov hnyav nce mus dhau lub sijhawm, tshwj xeeb yog tias koj haus ntau cov calories thaum ua kom koj cov protein tsis txaus.
Txawm hais tias tsis muaj kev tshawb fawb loj tau cuam tshuam cov protein ntau ua rau lub raum puas tsuaj hauv cov tib neeg noj qab haus huv, cov protein ntau dhau lawm tuaj yeem ua kev puas tsuaj rau cov neeg muaj lub raum ua ntej. Qhov no yog vim muaj nitrogen ntau dhau nyob hauv cov amino acids uas ua cov protein.
Q. Puas yog txiv laum huab xeeb yog cov ua tiav protein?
TO. Tsis yog, tab sis koj tuaj yeem kis nws rau ntawm ib lub khob cij kom nws ua tiav cov protein.
qoj ib ce kom plam caj npab ceev ceev hauv tsev
Lus nug: broccoli puas muaj protein ntau dua li nqaij nyug?
TO. Zaub cob pob muaj protein ntau ib qhov calories ntau tshaj li nqaij nyuj, thiab ib qhov calories, zaub ntsuab yog hais txog nqaij qaib thiab ntses.
Q. Puas yog cov cheese ua puas rog lossis muaj protein?
TO. Nws yog ib qho muaj rog thiab protein. Kev faib tawm txawv nyob ntawm seb hom cheese.
Karthika ThirugnanamCov Neeg Siv Khoom Noj thiab Kws Kho MobMS, RDN (TEB CHAWS USA) Paub ntxiv
