Cov protein yog qhov tseem ceeb rau kev noj zaub mov zoo. Ua los ntawm cov saw ntawm cov amino acids, cov protein pab tib neeg lub cev ua haujlwm thiab loj hlob. Nws yog qhov tshwj xeeb tshaj yog thaum lub sijhawm txhim kho lossis rov zoo-xws li menyuam yaus, cev xeeb tub, thiab mob tom qab-txij li cov protein pab lub cev tsim thiab kho cov cell uas tseem ceeb rau cov leeg nqaij, pob txha, thiab tawv nqaij. Cov neeg feem ntau feem ntau tau txais cov protein ntau txaus hauv lawv cov zaub mov noj ib txwm muaj, tab sis xaiv cov khoom noj muaj txiaj ntsig zoo ntawm cov protein tuaj yeem ua rau txhim kho kev noj qab haus huv thiab ua tiav thiab tswj hwm qhov hnyav kom noj qab haus huv los ntawm kev txo cov ntsev ntxiv, qab zib, thiab rog txhua hnub. Paub txog yuav xaiv cov khoom noj muaj txiaj ntsig zoo ntawm cov protein tuaj yeem yog txoj hauv kev yooj yim thiab tsis mob los txhim kho cov zaub mov muaj txiaj ntsig ntawm txhua tus neeg noj zaub mov.
Cov kauj ruam
Ntu 1 ntawm 3: Xaiv Qhov Tsiaj Zoo Tshaj Plaws
Kauj Ruam 1. Yuav nqaij ntshiv nqaij thiab ntses lossis txiav tawm cov rog uas pom ntau
Nqaij txiav nqaij nyuj, nqaij qaib, ntses, thiab nqaij npuas yog qhov zoo ntawm kev noj qab haus huv, muaj protein tsawg. Tsuas yog nco ntsoov txiav cov rog ntau dhau los ntawm kev txiav cov nqaij lossis yuav cov khoom hauv av uas muaj cov rog tsawg.
- Piv txwv, xaiv nqaij npuas tenderloin es tsis yog nqaij npuas plab.
- Cov nqaij tshiab los ntawm cov neeg muag khoom hauv khw muag khoom tsis tshua muaj peev xwm ntxiv ntsev, rog, khaws cia, lossis qab zib ntau dua li cov kaus poom, khov, qhuav, lossis xaiv ua ntej ntim.
- Muaj ntau cov kaus poom thiab khov xaiv yam tsis ntxiv ntsev thiab roj, txawm li cas los xij; koj tsuas yog yuav tsum txheeb xyuas cov ntawv lo.
- Yuav cov nqaij thiab ntses cov kaus poom hauv dej tsis siv roj, piv txwv li, thiab yuav cov nqaij khov thiab cov khoom ntses uas tsis muaj qhob cij thiab marinades.
Kauj Ruam 2. Noj qe ib hnub
Qe muaj qhov ua tiav tshaj plaws amino acid profile pom nyob rau hauv qhov sib nrug ntawm niam mis thiab, xws li, yog ib qhov zoo tshaj plaws ntawm cov protein muaj. Lawv kuj tseem nplua nuj hauv phospholipids thiab ntau cov micronutrients xws li cov tshuaj tiv thaiv oxidants, zinc, calcium, immunoglobulins, thiab cov zaub mov.
Sim ua omelet, qe nyoos, lossis yooj yim kib qe hauv lub lauj kaub
Kauj Ruam 3. Saib cov mis muaj roj tsawg, kua, thiab cov khoom qe
Mis, taum paj, qe, thiab cov khoom lag luam zoo sib xws feem ntau muaj cov tsiaj lossis zaub protein ntau. Xaiv rau cov qauv uas muaj roj tsawg thaum ua tau kom khaws cov protein no kom khov raws li qhov ua tau.
Nco ntsoov tias cov khoom lag luam zoo li cov tsev cheese muaj roj tsawg, ib feem skim mozzarella hlua cheese, thiab ib lub qe-tawv ib leeg tuaj yeem yog cov khoom noj muaj protein ntau
Ntu 2 ntawm 3: Tau Txais Cov protein los ntawm Lwm Qhov Chaw
Kauj Ruam 1. Noj cov txiv ntseej thiab txiv ntseej uas tsis ntxiv ntsev lossis qab zib
Feem ntau cov txiv ntseej ntuj tsis muaj ntsev ntxiv lossis qab zib, tab sis kev tshuaj xyuas sai ntawm cov npe khoom lossis daim ntawv lo khoom noj khoom haus yuav tsum paub tseeb tias.
- Peanut butter, almond butter, thiab lwm yam txiv ntoo butters tuaj yeem yog qhov zoo ntawm cov protein zoo li hlau thiab cov rog noj qab nyob zoo.
- Thaum yuav cov txiv ntoo ua ntej ntim lossis ua ntau, xaiv cov khoom uas tsis muaj qab hau lossis tsis nyiam. Cov txiv ntoo uas muaj qab zib tuaj yeem muaj qhov txaus ntshai ntxiv cov ntsev thiab suab thaj, txawm hais tias qee qhov kev xaiv tuaj yeem ci tsuas yog nrog zib ntab dawb lossis kua hmoov, tsis suav nrog sodium ntxiv thiab carbohydrates yooj yim. Nco ntsoov xyuas daim ntawv lo.
Kauj Ruam 2. Noj cov taum thiab legume khoom
Qhuav taum, cais taum pauv, thiab lentils muaj cov protein ntau thiab feem ntau tsis muaj cov khoom xyaw ntxiv. Lawv yog cov khoom noj muaj txiaj ntsig zoo ntawm cov protein.
- Sim siv taum thiab lwm yam legumes hauv kua zaub, stews, lossis casseroles. Koj tseem tuaj yeem tau txais cov protein los ntawm cov noob taum siv los ua hummus.
- Qee pob ntawm cov taum qhuav thiab legumes tej zaum qee zaum suav nrog pob ntim khoom qab zib, tab sis ntxiv koj tus kheej cov tshuaj ntsuab, txuj lom, thiab txawm tias me ntsis ntsev hauv tsev tuaj yeem txo cov sodium ntau ntau thaum npaj cov protein no ua cov kua zaub lossis cov tais diav.
- Cov taum khov kuj tseem tuaj yeem muaj txiaj ntsig zoo ntawm cov protein uas muaj tsawg heev ntxiv, tab sis nco ntsoov xyuas cov taum kas poom kom zam cov khoom nrog ntsev, suab thaj, thiab lwm yam khoom noj yog tias ua tau, vim cov no tuaj yeem cuam tshuam los ntawm kev noj zaub mov zoo tag nrho ntawm cov taum.
Kauj Ruam 3. Suav nrog quinoa hauv koj cov zaub mov noj
Quinoa yog hom noob qoob loo uas ua haujlwm zoo tshaj plaws ntawm cov protein. Nws feem ntau hu ua "zaub mov muaj zog" vim tias muaj txiaj ntsig zoo ntawm kev noj qab haus huv los ntawm kev noj quinoa.
- Quinoa tseem suav nrog tag nrho cuaj qhov tseem ceeb amino acids uas koj lub cev xav tau kom ua haujlwm thiab loj hlob.
- Qhov kev xaiv cov zaub mov muaj txiaj ntsig zoo no tseem muaj ntau yam tsis txaus ntseeg rau kev ua noj. Quinoa mus tau zoo nrog zaub lossis txiv hmab txiv ntoo, ntxiv rau kua zaub, lossis tseem ua rau zaub xam lav.
- Ua noj quinoa zoo li ua mov. Koj yuav tsum ntxiv ob zaug cov dej rau quinoa thiab coj nws mus rau lub rhaub. Yog li, yog tias koj muaj ib khob quinoa, ntxiv ob khob dej. Tom qab cov dej tau pib rhaub, tso cua sov rau qhov chaw qis thiab npog lub lauj kaub. Cia nws zaum nees nkaum feeb thiab koj quinoa yuav npaj mus.
Kauj Ruam 4. Siv cov hmoov protein los yog co
Cov hmoov protein thiab co tuaj yeem yog txoj hauv kev zoo kom suav nrog cov protein ntxiv hauv koj cov zaub mov. Cov khoom no muab lub cev nrog cov protein tsim nyog thiab cov amino acids tsim nyog rau kev loj hlob ntawm cov leeg thiab kev noj qab haus huv tag nrho.
Koj tuaj yeem yuav cov khoom lag luam zoo li no hauv khw muag khoom noj qab haus huv feem ntau. Koj tuaj yeem txawm tias pom lawv ntawm cov khw muag khoom loj xws li Walmart lossis Lub Hom Phiaj
Ntu 3 ntawm 3: Xaiv Kev Noj Qab Nyob Zoo Protein
Kauj Ruam 1. Paub tias koj xav tau cov protein ntau npaum li cas
Txhawm rau xaiv cov khoom noj muaj txiaj ntsig zoo ntawm cov protein, nws yog ib qho tseem ceeb kom muaj kev nkag siab txog ntau npaum li cas cov protein koj xav tau tiag tiag. Txhawm rau nrhiav koj qhov kev pom zoo noj zaub mov kom muaj protein ntau, sib npaug koj lub cev hnyav hauv phaus los ntawm 0.36 - qhov no yuav muab cov lej ntawm cov protein uas koj yuav tsum tau noj txhua hnub.
- Koj yuav tsum muaj 0.8 grams ntawm cov protein ib kilogram ntawm lub cev hnyav.
- Koj lub cev tuaj yeem tau txais txiaj ntsig los ntawm kev siv cov protein ntxiv tam sim ua ntej thiab tom qab ua haujlwm. Noj cov protein ua ntej kev tawm dag zog yuav pab muab koj lub cev lub zog nws xav tau los ua kom tiav cov kev tawm dag zog. Kev noj cov protein tom qab yuav pab koj cov leeg rov zoo thiab loj hlob.
Kauj Ruam 2. Taug qab koj cov protein kom txaus
Ua kom taug qab ntau npaum li cas cov protein uas koj haus yog ib kauj ruam tseem ceeb hauv kev tswj hwm kev noj zaub mov zoo. Txhawm rau kom ntseeg tau tias koj tau noj cov protein ntau txaus, taug qab seb koj tau noj cov protein ntau npaum li cas - txoj kev ntawd, koj tuaj yeem hloov kho yog tias koj xav tau.
- Sim khaws phau ntawv teev khoom noj uas koj sau koj cov khoom noj. Ua tshwj xeeb ntawm kev kwv yees cov protein.
- Yog tias koj pom nws nyuaj rau kev suav koj tus kheej, sim siv lub app uas pab koj taug qab cov protein uas koj haus. Nrog rau cov apps no, koj ib txwm tshawb nrhiav hom zaub mov noj thiab tom qab ntawd suav cov nyiaj thiab app suav cov protein rau koj.
- Qee qhov kev tshawb nrhiav cov protein nrov suav nrog EZ Protein Tracker, Protein+, thiab Protein Target.
Kauj Ruam 3. Yuav tag nrho, cov khoom noj uas tsis tau npaj ua
Qhov no ua rau xaiv cov zaub mov yam tsis ntxiv ntsev, rog, thiab suab thaj yooj yim dua. Ntau cov khoom xyaw ntxiv thiab ua tiav uas tshwm sim rau zaub mov, kev noj qab haus huv tsawg dua nws yuav yog rau koj lub cev. Koj xav haus cov khoom noj uas ze rau ntuj li sai tau, tom qab ntawd ntxiv koj tus kheej cov tshuaj tsw qab yog tias tsim nyog.
- Taum yog qhov zoo ntawm cov protein thaum lawv tau siav thiab ua los ntawm tus neeg tshaj li thaum lawv sib xyaw nrog lwm cov khoom xyaw hauv cov kaus poom taum taum. Txawm li cas los xij, ua taum kua zaub los ntawm cov khoom xyaw tshiab yuav tso cai rau koj los tshuaj xyuas cov khoom xyaw uas siv, ua qhov no muaj kev noj qab haus huv dua rau cov kua zaub hauv kaus poom.
- Qee cov kua ntses, hnav khaub ncaws, seasonings, tsw qab, txhaws, dips, thiab lwm yam ntxiv los yog toppings tuaj yeem hloov pauv qhov tsis txaus ntseeg, noj zaub mov muaj txiaj ntsig zoo rau hauv qhov tsis zoo ntawm cov protein.
Kauj Ruam 4. Yuav cov nqaij uas tsis hnyav tshaj plaws
Qee qhov kev txiav thiab hom nqaij yog ib txwm zoo dua li lwm tus. Sim yuav ib puag ncig, sab saum toj sirloin, thiab tenderloin, lossis xaiv rau qaib cov txwv, nqaij qaib, lossis nyuj nyuj los txwv cov rog thiab calories.
Txawm hais tias feem ntau cov nqaij los ntawm tus neeg tua tsiaj tsis pub dawb ntxiv, kos daim ntawv lo rau kev txhaj tshuaj ntsev, marinades, lossis qab zib. Cov no tuaj yeem ntxiv cov calories thiab sodium rau lwm qhov noj qab haus huv tsis muaj protein ntau los ntawm txoj hauv kev zais
Kauj Ruam 5. Nco ntsoov ntxiv yog tias koj yog neeg tsis noj nqaij lossis neeg tsis noj nqaij
Cov neeg tsis noj nqaij thiab cov neeg tsis noj nqaij tsis noj nqaij (lossis, rau vegans, txhua yam khoom tsiaj), yog li lawv plam qhov loj tshaj ntawm cov protein muaj hauv peb cov zaub mov. Yog tias koj yog neeg tsis noj nqaij/neeg tsis noj nqaij, nco ntsoov tias koj txiav txim siab tsis tu ncua noj cov protein thiab sim ntxiv lwm txoj hauv kev rau koj noj.
- Cov neeg tsis noj nqaij yuav tsum siv ntau yam khoom noj muaj protein ntau txhua hnub kom tau txais cov amino acids uas xav tau, txij li cov zaub protein tsis tuaj yeem tsis muaj cov protein tsim nyog rau kev noj qab haus huv thiab feem ntau muaj cov protein tsawg dua li cov khoom tsiaj. Mis thiab qe tuaj yeem muaj txiaj ntsig.
- Vegans tsis tshua tau txais qhov xav tau ua tiav ntawm cov amino acids xav tau rau cov leeg nqaij noj qab nyob zoo. Kev noj tshuaj ntxiv yog feem ntau pom zoo.
Lub tswv yim
- Cov zaub mov muaj txiaj ntsig zoo ntawm cov protein tsis xav tau kev txi. Txawm hais tias cov txiv ntseej tsis ntxiv ntsev tuaj yeem saj tsis zoo thaum xub thawj, tib neeg feem ntau saj qhov hloov pauv sai rau kev noj zaub mov nrog cov suab thaj tsawg thiab sodium (thiab feem ntau txaus siab rau qhov ntuj tsw qab ntawm cov zaub mov ntau dua tom qab lawv tau ua li ntawd). Sim ua lwm yam khoom noj tag nrho hauv tsev nrog cov txuj lom thiab tshuaj ntsuab, ntau yam uas muaj cov tshuaj tiv thaiv oxidants thiab cov as-ham ntxiv rau qhov tsw qab zoo.
- Thaum ua zaub mov tsis muaj protein, xaiv cov zaub zaub xws li roj txiv roj lossis roj mustard. Thiab ntws cov roj lossis roj ntau dhau los ntawm lub lauj kaub ua ntej ua haujlwm.
Lus ceeb toom
- Tsis txhob muaj cov protein ntau uas muaj ntau dua kaum feem pua ntawm kev pom zoo tso cai txhua hnub ntawm sodium lossis muaj cov khoom xyaw siab xws li fructose, vim cov no yuav tsis pom zoo qee qhov txiaj ntsig kev noj haus ntawm kev noj cov protein.
- Noj ntau cov zaub mov muaj protein ntau tuaj yeem ua rau lub raum tsis zoo thiab, yog tias cov protein ntau los ntawm cov khoom tsiaj, yuav ua rau muaj teeb meem nrog cov roj (cholesterol) siab. Cov neeg laus feem ntau yuav tsum tsom rau tsuas yog 2 txog 3 pluas noj los ntawm cov protein muaj txiaj ntsig zoo txhua hnub. Cov menyuam xav tau tsawg dua, txawm hais tias lawv qhov kev xav tau nce nrog hnub nyoog.
- Qee tus neeg yuav khoom kuj tseem xav yuav cov khoom pub dawb, pub nyom, organic, lossis cov tsiaj tsis muaj tawb. Cov no yuav muaj cov khoom noj muaj txiaj ntsig ntau dua, xws li omega-3s, nrog rau cov roj tsawg.
