Kev noj zaub mov muaj protein ntau yog qhov tseem ceeb rau kev ua haujlwm cov metabolism thiab tseem ceeb dua rau menyuam yaus dua li cov neeg laus. Cov menyuam hnub nyoog 4 txog 13 xyoos yuav tsum haus ntawm 0.35 thiab 0.45 grams protein ib phaus ntawm lub cev hnyav txhua hnub. Cov hluas yuav tsum tau txais yam tsawg ib nrab gram ntawm cov protein ib phaus ntawm lub cev qhov hnyav. Cov lej no tuaj yeem nyuaj mus cuag yog tias koj tus menyuam nyiam noj zaub mov. Los ntawm kev nkag siab cov zaub mov twg muab cov protein ntau ntau thiab tsim koj tus menyuam txoj kev noj nyob ib puag ncig lawv, koj tuaj yeem muab cov zaub mov uas lawv xav tau kom loj hlob tuaj.
Cov kauj ruam
Txoj Kev 1 ntawm 3: Ua Cov Protein Ua Rau Koj Tus Menyuam Noj Tshais
Kauj Ruam 1. Txhawb koj tus menyuam kom haus mis
Ib 8-ounce khob mis nyuj muab txog 8 grams protein. Nws tseem yog lub hauv paus tseem ceeb ntawm calcium, vitamin D, thiab potassium. Txoj Cai Kev Noj Qab Haus Huv Hauv Tebchaws Asmeskas qhia 3 khob mis nyuj ib hnub rau cov menyuam hnub nyoog qis dua 9 xyoos.
- Yog tias koj tus menyuam tsis nyiam mis nyuj, sim sib tov me me ntawm chocolate phoov kom ua mis nyuj chocolate.
- Yog tias koj tus menyuam tsis muaj lactose tsis txaus siab, qhia lawv rau kua, txiv ntseej, lossis txiv maj phaub mis. Cov mis no tseem muaj cov protein ntau thiab feem ntau muaj zog nrog calcium thiab potassium.
Kauj Ruam 2. Pub lawv qe
Ib lub qe muab txog 6 grams (0.2 oz) ntawm cov protein. Lawv kuj muaj cov vitamins A thiab B, Omega-3, thiab Lutein, uas txhim kho kev pom kev.
Poaching thiab tawv-kub yog txoj hauv kev noj qab haus huv tshaj plaws los npaj qe. Txawm li cas los xij, txhuam thiab kib kuj yog cov kev xaiv zoo, txawm hais tias lawv yuav xav tau qee cov butter lossis roj. Nrhiav seb koj tus menyuam nyiam li cas
Kauj Ruam 3. Suav nrog cov txiv hmab txiv ntoo muaj protein ntau
Txiv hmab txiv ntoo feem ntau tsis muaj protein ntau tab sis muaj qee qhov kev zam. Figs, prunes, raisins, apricots, melon, nectarines, txiv duaj, txiv tsawb, thiab avocadoes txhua tus muab nruab nrab ntawm 1 thiab 3 grams protein ib khob. Lawv kuj suav nrog ntau yam vitamins, antioxidants, thiab lwm yam khoom muaj txiaj ntsig zoo. Sim ua haujlwm tsawg kawg ib qho ntawm cov txiv hmab txiv ntoo muaj protein ntau hauv ib hnub.
Kauj Ruam 4. Muab koj tus menyuam cov zaub mov muaj protein ntau lossis oatmeal rau koj tus menyuam
Qee cov nplej tag nrho muaj cov protein ntau thiab muaj fiber ntau los muab rau koj tus menyuam lub zog thiab ua rau lawv zoo siab nyob rau hnub ntawd. Sim muab cov zaub mov muaj protein ntau rau koj tus menyuam noj tshais.
- Qee qhov khoom lag luam zoo rau cov protein ntau muaj xws li Kashi Go Lean, Tshwj Xeeb K, Xwm Txheej Txoj Kev, Xaiv Xaiv, Kev Noj Qab Nyob Zoo, Quaker Oats, thiab Cascadian Farms.
- Tsis txhob ua cov nplej nrog ntxiv qab zib lossis khoom qab zib zoo li marshmallows lossis chocolate.
- Yog tias koj tus menyuam tsis txaus siab rau cov nplej lossis oatmeal, ntxiv cov txiv hmab txiv ntoo lossis cov cinnamon lossis zib ntab me me rau qhov tsw.
Kauj Ruam 5. Ntxiv haus dej haus kom txaus
Yog tias koj txhawj xeeb tias koj tus menyuam tsis tau txais cov protein ntau txaus, tom qab ntawd ntxiv cov zaub mov noj haus ntxiv yuav pab tau. Txawm li cas los xij, nco ntsoov tias koj tham nrog koj tus menyuam tus kws kho mob lossis tus kws noj zaub mov noj ua ntej yuav ntxiv cov zaub mov noj ntxiv rau koj tus menyuam txoj kev noj haus. Qee qhov kev xaiv suav nrog:
- Carnation Instant Breakfast
- PediaSure
- Xyuas
- Boost
- KinderCal
Txoj Kev 2 ntawm 3: Ua Haujlwm Cov protein rau Koj Tus Menyuam Noj Pluas Noj thiab Noj Hmo
Kauj Ruam 1. Pub lawv cov nqaij ntshiv
Nqaij yog cov protein ntau heev. Ib khob ntawm nqaij qaib lossis qaib ntxhw muaj txog 38 grams (1 oz) ntawm cov protein thiab kwv yees li 25 grams (0.9 oz) rau nqaij npuas, nqaij nyuj, thiab tuna. Sim ua haujlwm tsawg kawg ib nrab khob ntawm cov nqaij rau hauv lawv cov khoom noj ib hnub.
Kev tsoo hauv dej lossis dhau dej thiab ci hauv qhov cub yog txoj hauv kev noj qab haus huv tshaj plaws los noj nqaij thiab yuav pab khaws cov protein ntau thiab cov vitamins. Zam cov nqaij kib tob
Kauj Ruam 2. Muab cov qhob cij tag nrho
2 daim khob cij tag nrho yuav muaj txog 7 grams (0.2 oz) ntawm cov protein. Siv cov qhob cij tag nrho los ua nqaij lossis cheese qhaub cij lossis ua nws ci nrog ci me me ntawm butter.
Kauj Ruam 3. Npaj cov noob taum ua ib sab phaj
Taum, lentils, thiab chick peas ua rau noj qab haus huv, muaj protein ntau sab phaj. Tofu thiab edamame dip, ob qho tib si los ntawm cov taum taum, kuj tseem muaj cov protein ntau. Ib khob taum los yog hummus muab nruab nrab ntawm 15 thiab 25 gram protein.
- Qee tus menyuam yaus yuav tsis nyiam qab lentils yog li sim sib xyaw nrog lwm cov khoom noj xws li cov nqaij, cov cheese, thiab/lossis mov.
- Koj tuaj yeem ntxiv cov txuj lom zoo li cinnamon, nutmeg, paprika, cumin, oregano, lossis kua txob.
Txoj Kev 3 ntawm 3: Pub Koj Tus Menyuam Cov Khoom Noj Muaj protein ntau
Kauj Ruam 1. Pub lawv txiv laum huab xeeb
Txiv laum huab xeeb yog qhov muaj txiaj ntsig zoo ntawm cov protein ntawm 8 grams (0.28 oz) ib diav thiab nyiam ntawm cov menyuam yaus. Txiv laum huab xeeb ntawm cov crackers, me nyuam carrots, thiab celery sticks txhua yam ua rau cov khoom noj txom ncauj zoo heev. Koj tseem tuaj yeem mus nrog cov txiv laum huab xeeb qub thiab jelly qhaub cij rau noj mov.
- Txiv laum huab xeeb muaj cov roj (cholesterol) siab heev yog li nws yuav tsum tsis txhob pub rau lawv txhua hnub. Sim txwv txiv laum huab xeeb kom tsis pub ntau tshaj plaub hnub hauv ib lub lis piam..
- Yuav cov txiv laum huab xeeb cov npe nrog daim ntawv "trans-free" kom tsis txhob muaj cov rog tsis zoo.
Kauj Ruam 2. Muab lawv cov kua mis nyeem qaub
Yoghurt yog qhov zoo tshaj plaws ntawm cov protein uas koj tuaj yeem pub mis rau koj tus menyuam thaum noj mov. Hom zoo tshaj yog Greek yogurt uas ntim kwv yees li 15 grams (0.5 oz) ntawm cov protein ib lub thawv.
Kauj Ruam 3. Txhawb kom lawv noj txom ncauj ntawm cheese
Ib tus neeg ntawm American cheese lossis ib txoj hlua ntawm cheese ob leeg muaj txog 7 grams (0.2 oz) ntawm cov protein. Txoj hlua cheese, tus kheej-qhov loj me ntawm cov log, lossis cov qhob cij cheese ua cov khoom noj txom ncauj zoo thiab ntau tus menyuam nyiam lawv.
Tsev cheese muaj qhov siab tshaj plaws ntawm cov protein ntawm kwv yees li 12 grams (0.4 oz) ntawm cov protein ib ntim khoom noj txom ncauj
Kauj Ruam 4. Muab cov txiv ntoo thiab cov noob
Ceev thiab noob tau ntim nrog cov protein, cov vitamins thiab ntau lwm yam khoom noj thiab tuaj yeem ua tau yooj yim ua khoom noj txom ncauj. Sim ua haujlwm ib nrab khob ntawm cov txiv ntoo lossis cov noob, kwv yees li 13 grams (0.5 oz) ntawm cov protein, rau hauv lawv cov khoom noj txhua hnub. Ceev muaj ntau cov amino acids zoo ib yam thiab cov vitamins zoo li nqaij yog li lawv yuav tsum tau hais qhia ntau hauv koj tus menyuam txoj kev noj zaub mov yog tias lawv tsis noj nqaij.
- Almonds, pecans, thiab cashews yog cov txiv ntoo zoo tshaj vim tias lawv tseem suav nrog calcium, magnesium, fiber, thiab muaj cov vitamins tseem ceeb. Brazil cov txiv ntseej, txiv ntseej thiab txiv ntoo thuv kuj tseem muaj cov vitamins, hlau thiab amino acids.
- Flax, quinoa, paj noob hlis, chia, taub dag thiab noob hnav muaj nplua nuj hauv omega-3, antioxidants, thiab calcium. Lawv tsis muaj tsw ntau tab sis tuaj yeem sib xyaw tau yooj yim rau lwm cov khoom noj rau kev txhawb nqa cov protein.
