Feem ntau Healthful Protein Sources

2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58

Protein yog qhov tseem ceeb rau kev tsim cov leeg nqaij. Tab sis yog tias koj tsuas noj ib qho khoom noj muaj protein ntau, ces lub cev tsis tau txais tag nrho cov amino acids tseem ceeb. Tshawb nrhiav seb cov zaub mov twg muaj protein ntau nrog rau lwm cov khoom noj tseem ceeb.

Tsis tsuas yog tus nqi ntawm cov protein noj tseem ceeb, tab sis kuj yog lub hauv paus ntawm cov protein, raws li kev tshuaj xyuas tshiab tshaj tawm ntawm lub xaib. Muaj peb yam uas yuav tsum tau txhawj txog qhov no.

Ua ntej tshaj plaws, txhua qhov chaw muaj protein ntau, tsis yog nqaij qaib lossis txiv laum huab xeeb, muaj ntau qhov sib txawv ntawm cov amino acids - lub tsev blocks ntawm cov proteins. Ntawm 20 cov amino acids ua tau, cuaj tsuas yog tsim nyog rau lub cev. Koj tsuas tuaj yeem tau txais cov amino acids los ntawm cov khoom noj. Yog li nws yog ib qho tseem ceeb heev uas yuav tsum ua kom zoo rau koj cov ntawv qhia zaub mov, suav nrog ntau yam khoom noj uas muaj protein ntau.

Cov khoom noj tsiaj (nqaij, qe, khoom noj siv mis) suav nrog tag nrho cov amino acids tseem ceeb hauv ib qho lossis lwm qhov, tab sis feem ntau cov zaub mov cog tsuas muaj feem ntawm cuaj qhov tseem ceeb amino acids.

"Qhov no txhais tau hais tias yog tias koj xaiv kom tau cov protein los ntawm cov txiv ntseej nkaus xwb, lub cev yuav raug tshem tawm ntawm cov amino acids tseem ceeb," piav qhia txog kev tshawb fawb co-sau Rajavel Elango, kws paub txog khoom noj khoom haus thiab metabolism.

Thaum koj tau txais cov protein los ntawm cov khoom noj uas muaj cov nroj tsuag, nws yog ib qho tseem ceeb uas yuav tau xaiv ntau yam thiab ntau npaum li cas kom tau txais koj cov khoom noj txhua hnub ntawm cov amino acids tseem ceeb.

Tau kawg, qhov no tsis yog vim li cas thiaj tso koj cov zaub mov nyiam thiab tau txais cov protein tsuas yog los ntawm steaks, noj lawv rau pluas tshais, pluas su thiab noj hmo. Xws li kev noj haus, ntxiv rau cov protein, muaj ntau cov calories, rog thiab roj cholesterol, uas cuam tshuam rau koj lub cev thiab kev noj qab haus huv. Thiab qhov no yog qhov laj thawj thib ob los saib seb cov zaub mov twg koj xaiv kom saturate koj lub cev nrog cov protein.

Thiab thaum kawg, qhov thib peb yog vim li cas tseem ceeb tshaj plaws. Ilango hais tias "Txhua yam khoom noj uas koj siv los ntawm cov protein muaj qee cov vitamins thiab minerals," said Ilango. "Qee cov zaub mov muaj vitamin B, lwm tus yog nplua nuj nyob rau hauv hlau, thiab nyob rau hauv lwm tus neeg muaj suab tsis muaj as-ham txhua."

Koj lub cev yuav tsis muaj peev xwm metabolize cov protein uas koj tau txais rau nws lub peev xwm tag nrho yog tias nws tsis muaj cov as-ham tseem ceeb.

Koj puas xav kom koj tau txais koj cov protein los ntawm cov zaub mov zoo? Nov yog qee qhov chaw noj qab haus huv ntawm cov protein.

Qe

"Tsis yog txhua lub qe muaj 6 grams ntawm cov protein, nws tseem yog cov protein noj qab nyob zoo," hais tias (Bonnie Taub-Dix), American noj zaub mov, blogger thiab tus sau ntawm Nyeem Ua Ntej Koj Noj.

Cov protein tau los ntawm cov qe muaj kev zom zaub mov zoo tshaj plaws thiab pab tsim cov ntaub so ntswg hauv lub cev. Tsis tas li ntawd, cov qe muaj choline thiab cov vitamins B 12 thiab D, uas yog qhov tseem ceeb rau kev tswj hwm tag nrho cov zog thiab lub zog cia hauv cov hlwb ntawm lub cev.

Txawm hais tias muaj kev ntseeg dav dav tias cov roj cholesterol los ntawm cov qe tsis zoo cuam tshuam rau kev ua haujlwm ntawm lub plawv, vim tias cov khoom no tuaj yeem noj tsis pub ntau tshaj 2-3 zaug hauv ib lub lis piam, cov kws tshawb fawb tau ua pov thawj qhov txawv. Ib txoj kev tshawb fawb luam tawm nyob rau hauv British Medical Journal pom tias ib lub qe ib hnub tsis cuam tshuam rau lub plawv thiab tsis ua rau muaj kev pheej hmoo mob stroke.

Tsev cheese

"Ib qho kev pab ntawm tsev cheese (150 grams) muaj txog 25 grams ntawm cov protein thiab 18% ntawm cov nqi txhua hnub rau calcium," hais tias Jim White. Tsis tas li ntawd, tsev cheese yog nplua nuj nyob rau hauv casein, ib tug qeeb-digesting proteins uas thaiv kev tshaib kev nqhis rau ob peb teev.

Hen

Nqaij qaib yuav tsum yog lub hauv paus ntawm kev noj zaub mov muaj protein. Nws muaj cov rog tsawg dua li lwm cov nqaij thiab txog 40 grams protein ib lub mis (20 grams protein ib 100 grams ntawm nqaij). Ylango qhia txog kev xaiv cov nqaij dawb ntau npaum li koj tuaj yeem pab koj haus cov calories tsawg.

Tag nrho cov nplej

Cov nplej tag nrho yog qhov zoo rau koj txoj kev noj qab haus huv thiab muaj cov protein ntau dua li cov khoom noj uas ua los ntawm cov hmoov nplej tsis tu ncua. Piv txwv li, qhob cij ua los ntawm cov hmoov nplej thawj qib muaj 7 g ntawm cov protein, thiab cov qhob cij tag nrho muaj 9 g ntawm cov protein ib 100 g ntawm cov khoom.

Qhov tseem ceeb tshaj, tag nrho cov nplej muaj fiber ntau, zoo rau lub plawv, thiab pab tswj qhov hnyav.

Ib tug ntses

Taub-Dix hais tias "Ntses, uas tsis tshua muaj calories thiab ntau cov as-ham, yog qhov zoo tshaj plaws ntawm omega-3 fatty acids, uas pab txhawb lub plawv noj qab haus huv thiab ua kom lub siab nyob ruaj khov," Taub-Dix hais.

Ntawm cov ntses noj qab nyob zoo yog salmon thiab tuna. Ib qho kev pabcuam ntawm salmon muaj txog 20 g ntawm cov protein thiab 6.5 g ntawm unsaturated fatty acids. Thiab tuna yog lub tsev khaws khoom ntawm cov protein: 25 g ib 100 g ntawm cov khoom.

Yog tias koj xav tshem tawm cov rog ntau dhau ntawm lub cev, koj yuav tsum muaj cov ntses salmon hauv koj cov zaub mov: nws tsuas muaj 10-12 g ntawm saturated thiab unsaturated rog. Nutritionists qhia kom noj ntses ci los yog kib ob zaug hauv ib lub lis piam.

Legumes

Legumes muaj protein ntau thiab fiber ntau, uas zoo rau lub plawv ua haujlwm. Nws kuj yog ib qho zoo heev ntawm vitamin B. Tsis txhob taum, lentils, taum pauv, thiab peas. 100 g ntawm peas muaj 23 g ntawm protein, taum - 22 g, thiab soy - 34 g ntawm protein.

Greek (filtered) yogurt

Greek yogurt tuaj yeem siv ua noj tshais, ua khoom noj txom ncauj, lossis ua cov khoom xyaw hauv ntau yam tais diav. Piv nrog rau cov yogurt li niaj zaus, Greek yogurt muaj yuav luag ob npaug ntawm cov protein ntau: es tsis txhob ntawm 5-10 g nyob rau hauv ib servings ntawm yogurt - 13-20 g. Tsis tas li ntawd, Greek yogurt yog heev calcium: 20% ntawm cov nqi txhua hnub.

Txiv ntseej

Cov txiv ntoo tau paub tias yog nplua nuj nyob rau hauv kev noj qab haus huv unsaturated fatty acids, tab sis lawv kuj muaj protein ntau. Tsis tas li ntawd, ib txoj kev tshawb fawb xyoo 2013 tau luam tawm nyob rau hauv New England Journal of Medicine pom tias cov neeg uas noj ib tug puv tes ntawm txiv ntseej ib hnub twg yog 20% tsawg dua yuav tuag los ntawm ntau yam kab mob.

Ntsuab

Ntau hom zaub ntsuab thiab zaub ntsuab ntsuab muaj cov protein ntau. Piv txwv li, 100 g ntawm spinach tsuas muaj 22 kcal thiab txog 3 g ntawm cov protein, thaum parsley muaj 47 kcal thiab 3.7 g ntawm protein. Txawm hais tias zaub ntsuab tsis muaj cov amino acids tseem ceeb, koj tuaj yeem ua ke nrog cov legumes thiab tau txais cov protein thiab cov as-ham txaus.

Yam khoom noj uas muaj protein ntau uas koj nyiam?