Duab: Shutterstock Proteins feem ntau hu ua bodybuilding zaub mov uas yuav pab tau ib tug ntau ntawm lawv nyiam. Txawm li cas los xij, cov khoom noj khoom haus no muaj ntau yam txiaj ntsig ntau dua li tsuas yog nce cov leeg xwb. Lub zog roj rau hauv peb lub cev, txhawb nqa cov txheej txheem ntawm kev txo qis rog thiab ua kom haum rau lub neej kom haum.
Duab: Shutterstock Thaum cov neeg feem coob koom nrog cov khoom noj muaj protein ntau nrog lub cev muaj zog , nws yog qhov tsawg-paub qhov tseeb tias lawv kuj pab rau kev tsom thiab kev kawm ib yam nkaus. Yog li, yog tias koj tab tom npaj kom tau txais koj txhais tes ib co dumbbells los yog npaj rau kev nthuav qhia, ib feem ntawm cov protein yuav tsuas ua rau koj zoo! Thiab txhawm rau ua rau koj ua tus tshaj lij ntawm pro-teining, peb tau sau tseg 11 cov protein-nplua nuj zaub mov rau ob qho tib si neeg tsis noj nqaij thiab tsis yog neeg tsis noj nqaij ... nws yog lub sij hawm los ua kom noj qab haus huv!
ib. Quinoa
ob. Ceev thiab Noob
3. Ntsuab peas
Plaub. Cov mis nyuj
5. Tofu
6. Taum Thiab Pulses
7. Qe
8. Qaib mis
9. Cw
10. Ntses
kaum ib. Qaib ntxhw
12. FAQs
Quinoa
Duab: Shutterstock Cov nplej no yog brimming nrog cov txiaj ntsig. Tsis tsuas yog nws nplua nuj nyob rau hauv protein tab sis kuj yog gluten-dawb thiab loaded nrog minerals. Quinoa pab tswj cov ntshav qab zib tsawg thiab ua tau tua koj cov metabolism ! Tsis zoo li feem ntau cov proteins, Quinoa yog cov protein ua tiav uas qhia tau hais tias nws muaj tag nrho cuaj qhov tseem ceeb amino acids uas peb lub cev tsis tuaj yeem ua rau lawv tus kheej.
Yog tias koj lub palate tau dhuav ntawm kev noj quinoa, koj muaj ob peb lwm yam kev xaiv quinoa rau kev lom zem vim muaj ntau dua 120 ntau yam ntawm quinoa.
Yog tias koj yog tus tuaj tshiab hauv ntiaj teb ntawm quinoa, dawb thiab daj yog qhov mob me tshaj plaws, pib nrog. Tom qab ntawd, liab thiab dub muaj zog me ntsis tsw.
Yog tias koj tau quav rau quinoa (peb yuav tsis xav tsis thoob) koj yuav tsum nco ntsoov: hom tom kawg ntawm quinoa nyiam tuav lawv cov duab zoo dua li cov sib dua.
Tswv yim: Siv nws hauv cov zaub xam lav lossis hauv qhov chaw ntawm cov nplej ib txwm muaj, cov kev xaiv zoo heev!
Ceev thiab Noob
Duab: Shutterstock Yog koj yog ib tug noj khoom txom ncauj … ua kom noj qab nyob zoo! Tam sim no koj tuaj yeem mus rau munching ntawm txiv ntoo, paub tias koj tau tso cov protein rau hauv koj lub cev. Cov munchies lub plawv noj qab haus huv no nce koj lub cev muaj zog thiab cua sov. Ntxiv rau, lawv txhua tus saj txawv, yog li koj tuaj yeem xaiv los ntawm ntau yam saj.
Xaiv los ntawm: txiv laum huab xeeb, txiv laum huab xeeb, noob taub dag, noob txiv ntoo, noob paj noob hlis, noob chia noob, noob hnav noob hnav ... yog tias koj xaiv tsis tau, muaj ALL! Thaum hais txog cov txiv ntoo, cov neeg feem coob yuav tsis nco qab txiv maj phaub qhuav. Nws yog ib qho tseem ceeb kom paub tias qhov crunchy sab muaj cov ntsiab lus ntawm cov rog ntau dua li cov protein.
Tswv yim: Khaws koj cov txiv ntoo tsis pub dhau qhov txwv, vim muaj ntau yam muaj roj ntau.
Ntsuab peas
Duab: Shutterstock Cov kev zoo nkauj ntsuab no yog qhov zoo tshaj plaws ntawm protein thiab vitamins . Ib txhais tes ntawm cov peas tuaj yeem muab rau koj ze li 9 g ntawm cov protein. Tsis tas li ntawd, lawv kuj muaj cov vitamins A, K thiab C thiab kuj muaj ntau heev vitamins thiab fiber . Yog li, tog twg los pov lawv nrog koj cov txuj lom uas koj nyiam los yog ntxiv rau cov kua qab qab thiab koj zoo mus. Tsis tas li ntawd nco ntsoov, peas ua kom koj puv sijhawm ntev.
Tswv yim: Tsis txhob siv rau popping ntsuab peas rau nrog fiber ntau, lawv kuj muaj cov tshuaj tiv thaiv uas ua rau tsam plab.
Cov mis nyuj
Duab: Shutterstock Chaw muag mis nyuj yog qhov muaj zog ntawm cov protein! Xav tias mis nyuj, yogurt, cheese, buttermilk… Yog, yog, cov khoom noj siv mis muaj ob qhov chaw ntawm cov protein : whey thiab casein. Thaum whey tau zom sai, casein siv nws lub sijhawm. Yogurt thiab cheese yog suav hais tias yog qhov zoo tshaj plaws ntawm cov protein kom muaj tag nrho cov amino acids tseem ceeb, uas peb lub cev tsis tuaj yeem tsim tawm.
Tswv yim: Tsuas yog muaj kev pabcuam ntawm ntuj yogurt txhua hnub kom tau txais cov protein zoo thiab lub plab noj qab haus huv!
Tofu
Duab: Shutterstock Tofu tsis muaj dab tsi tab sis ib qho txawv txawv ntawm tsev cheese, ob qho tib si uas muaj qhov pom kev zoo sib xws tab sis saj qhov sib txawv. Tofu yog npaj los ntawm cov kua mis nyuj thiab muaj protein ntau thiab micronutrients thiab macronutrients. Nws pab tswj cov pob txha thiab cov hniav zoo.
Tswv yim: Tofu tuaj yeem hloov pauv rau cov nqaij hauv gravy thiab tuaj yeem nyiam hauv zaub nyoos thiab curries.
Taum Thiab Pulses
Duab: Shutterstock Rajma, taum dawb, moog, dals... koj npe. Feem ntau ntawm cov taum thiab legumes muaj cov protein ntau hauv ib qho kev pab. Cov txiv hmab txiv ntoo uas muaj protein ntau no muaj ib ntau cov vitamins , minerals thiab cov nroj tsuag muaj txiaj ntsig. Muaj cov pov thawj zoo uas lawv tuaj yeem pab txo cov ntshav qab zib, txhim kho cov cholesterol thiab pab tswj lub plab noj qab haus huv.
Tswv yim: Qhov zoo tagnrho kom muaj nuj nqis ntawm taum mus muaj ib hnub yog ib khob, yog li xyuas kom koj haus koj dal!
Qe
Duab: Shutterstock Qe yog qhov zoo tshaj plaws ntawm cov protein thiab koj tuaj yeem txaus siab rau lawv ntau txoj hauv kev! Koj tuaj yeem muaj lawv poached, scrambled, los yog ci (thiab lawv saj zoo sib npaug hauv txhua daim ntawv). Thiab lawv muaj kev noj qab haus huv thiab qis calorie ntau dua li cov neeg feem coob xav.
Ib lub qe loj muaj 6.28 g ntawm cov protein, thiab 3.6 g muaj nyob rau hauv lub qe dawb. Tam sim no nws yog qhov ua kom tiav cov protein! Txawm li cas los xij, nws yog ib qho tseem ceeb uas yuav tsum nco ntsoov: lub yolk muaj roj ntau dua li cov protein thiab nws yog lub tsho dawb yog ntim nrog cov protein! Yog li ntawd, yog tias koj nyob rau hauv ib qho kev taug kev bulking, ua kom deb ntawm cov yolk tuaj yeem yog qhov kev txiav txim siab zoo.
Tswv yim: Tsis tsuas yog cov qe qis-calorie xwb tab sis kuj yog tus nqi qis, thiab tuaj yeem nplawm sai sai rau txhua pluas noj ntawm ib hnub!
Qaib mis
Duab: Shutterstock Nqaij qaib mis yog undoubtedly relished los ntawm tag nrho cov nqaij noj rau lawv muaj peev xwm yog tov nyob rau hauv ib tug zaub xam lav los yog yuav muab ntxiv rau creamy pasta thiab tau yooj yim quench koj nqaij craving. Lawv tau ntim nrog cov proteins thiab tsis muaj carb! Yog lawm, cov neeg nyiam kev tawm dag zog koj tuaj yeem plunge koj cov tastebuds mus rau hauv kev pabcuam ntawm nqaij qaib mis yam tsis muaj kev txhaum.
Tswv yim: Thaum nqaij qaib mis yuav dhau los ua khoom kim heev ntawm qhov tsis tu ncua, qaib ncej puab yog qhov kev xaiv zoo heev.
Cw
Duab: Shutterstock Qhov no ntawm cov protein ntshiab yog tsawg hauv calories, carbs, thiab rog. Thiab yog undoubtedly npau suav rau tag nrho cov noj divas. Tsis tsuas yog cov cw qab qab xwb tab sis kuj muaj cov antioxidants xws li astaxanthin, uas txo qhov mob thiab oxidative puas tsuaj. Tsis tas li ntawd, lawv tsis tshua muaj rog lossis carbohydrates.
Tswv yim: Cw nrog rau lwm cov nqaij nruab deg feem ntau muaj cov protein ntau, yog li koj tuaj yeem tso siab rau nws.
Ntses
Duab: Shutterstock Tus nqi ntawm cov protein nyob rau hauv cov ntses yog siab heev. Txawm li cas los xij, tus nqi ntawm cov protein nyob hauv cov ntses nyob ntawm seb hom ntses hom koj xaiv. Hauv 3-ounce qhov loj ntawm cov ntses feem ntau, koj yuav tau txais ntawm 16 thiab 26 grams ntawm cov protein. Salmon paub tias muaj cov ntsiab lus protein ntau tshaj plaws.
Tswv yim: Noj ntses kuj muaj lwm yam txiaj ntsig. Kev ua haujlwm zoo ntawm cov ntses pab lub hlwb noj qab haus huv, kev loj hlob tsis pom kev thiab paj hlwb thaum cev xeeb tub.
Qaib ntxhw
Duab: Shutterstock Qaib ntxhw yog ib qhov zoo tshaj plaws ntawm cov protein! Kwv yees li 100 g ntawm nqaij qaib mis qaib mis muaj 29 g ntawm cov protein. Nws yog qhov zoo tshaj plaws rau cov neeg laus vim nws tiv thaiv cov leeg nqaij thiab txhawb nqa cov leeg. Qaib ntxhw yog qhov zoo rau lub plawv noj qab haus huv thiab txhawb kev ua haujlwm ntawm lub plawv. Nws kuj muaj folate thiab B12 yog qhov zoo rau cov ntshav liab tsim thiab ua haujlwm.
Tswv yim: Yog tias koj xav txo cov roj cov ntsiab lus ntawm qaib ntxhw, tshem tawm nws cov tawv nqaij.
FAQs
Q. Ntau npaum li cas cov protein yuav tsum tau noj?
TO. Qhov pom zoo pub noj haus (RDA) rau cov protein yog 0.8 grams protein ib kilogram ntawm lub cev qhov hnyav. RDA yog tus nqi ntawm cov khoom noj uas koj xav tau kom tau raws li koj cov kev xav tau kev noj haus. Hauv kev nkag siab, nws yog qhov tsawg kawg nkaus uas koj xav tau kom noj qab haus huv. Rau cov tib neeg nquag, RDA yog 10 feem pua ntawm cov protein kom tsawg ntawm lawv cov calories tag nrho.Q. Puas yog cov khoom muaj protein ntau zoo dua li cov khoom muaj protein ntau?
TO. Thaum qhov no yog ib lo lus nug ntau, cov lus teb yeej ib txwm nyob tib yam. Nws tsis tuaj yeem hais tias qhov twg yog qhov zoo dua rau bulking. Ob qhov chaw muaj cov amino acids, uas pab tsim lub cev. Txawm li cas los xij, hais txog kev yooj yim, whey protein yog suav tias yog qhov zoo dua! Raws li nws tsis xav tau ntau lub plab zom mov thiab ua raws li lub zog tam sim.Kuj nyeem: Sab saum toj Vitamin B12 Cov Khoom Noj Rau Cov Neeg Tsis Noj Qab Haus Huv
