26 Khoom Noj Uas Yuav Pab Koj Ua Rog Ua Rog

Zoo Siab

• 1. Cov Qe
• 2. Tshuaj မုန်
• 3. Cov Mis Mis
• 4. Greek Yogurt
• 5. Tuna
• 6. Nplooj nqaij npuas
• 7. Caw
• 8. Nqaij taum
• 9. Tsev cheese
• 10. Qaib Ntxhw Lub Mis
• 11. Tilapia
• 12. Taum
• 13. Cov hmoov nplej roj
• 14. Edamame
• 15. Quinoa
• 16. Scallops
• 17. Ntshiv Jerky
• 18. Chickpeas
• 19. Cov txiv laum huab xeeb
• 20. Cov niag txhab nyiaj
• 21. Tofu
• 22. Cov Nqaij Npuas Nqaij
• 23. Cov Mis
• 24. Txiv Quaj
• 25. Bison
• 26. Xim Av Liab
• Rau hauv qab Kab
• Puas muaj protein ntau dhau?

Ob qho khoom noj khoom haus thiab kev tawm dag zog yog qhov tseem ceeb yog tias koj xav nce cov nqaij ntshiv.

Yuav pib, nws yog qhov yuav tsum tau sib tw ntawm koj lub cev los ntawm kev ua si. Txawm li cas los xij, yog tsis muaj kev txhawb nqa kev noj zaub mov kom zoo, koj txoj kev kawm yuav ploj mus.

Cov khoom noj muaj protein ntau yog qhov tseem ceeb heev rau kev nce hauv cov nqaij, tab sis carbohydrates thiab cov rog yog cov tseem ceeb ntawm lub zog.

Yog tias koj lub hom phiaj yog kom cov nqaij ntshiv, koj yuav tsum tsom mus rau kev tawm dag zog kom nquag plias thiab noj zaub mov ntau ntxiv txhua hnub los ntawm cov khoom noj muaj zog hauv lub cev.

Ntawm no yog 26 ntawm cov khoom noj khoom haus sab saum toj tshaj plaws rau kev ua kom cov nqaij ntshiv.

Peb suav nrog cov khoom uas peb xav tias tseem ceeb rau peb cov nyeem. Yog tias koj yuav los ntawm cov txuas hauv nplooj ntawv no, peb yuav khwv tau nyiaj me me. Ntawm no yog peb cov txheej txheem.

1. Cov Qe

Cov qe muaj cov protein zoo, cov rog zoo thiab lwm yam as-ham zoo xws li B vitamins thiab choline (1).

Cov protein ntau ua los ntawm cov amino acids, thiab cov qe muaj ntau ntawm amino acid leucine, uas yog qhov tshwj xeeb rau cov leeg nqaij (1, 2).

Tsis tas li, cov vitamins B tseem ceeb heev rau ntau cov txheej txheem hauv koj lub cev, suav nrog kev tsim hluav taws xob (, 4).

2. Tshuaj မုန်

Salmon yog qhov kev xaiv zoo rau cov nqaij leeg thiab kev noj qab haus huv tag nrho.

Txhua txhua 3-ooj (85-gram) kev pab ntawm salmon muaj txog 17 gram ntawm protein, yuav luag 2 gram ntawm omega-3 fatty acids thiab ntau yam tseem ceeb cov vitamins B (5).

Omega-3 fatty acids uas yog lub luag haujlwm tseem ceeb hauv kev noj qab haus huv thiab tej zaum tseem nce cov leeg nqaij thaum ua haujlwm ().

3. Cov Mis Mis

Nws muaj lub laj thawj zoo vim li cas nqaij qaib mis thiaj li suav tias yog quav rau kom cov leeg mob.

Lawv tau ntim nrog cov protein, nrog txhua 3-ooj (85-gram) uas muaj li 26 gram ntawm cov protein zoo (7).

Lawv kuj tseem muaj cov txiaj ntsig zoo ntawm cov vitamins B niacin thiab B6, uas yog qhov tseem ceeb tshwj xeeb yog tias koj nquag ua haujlwm (7).

Cov vitamins no pab koj lub cev ua haujlwm tau zoo thaum lub cev ua si thiab tawm dag zog uas tsim nyog txhawm rau ua kom cov leeg nce siab (4).

Dab tsi ntxiv, qee qhov kev tshawb fawb pom tau tias cov zaub mov muaj protein ntau dua nrog nqaij qaib tuaj yeem pab cov rog poob ().

4. Greek Yogurt

Cov mis nyuj tsis tsuas yog muaj cov protein zoo, tab sis kuj muaj kev sib xyaw ua ke ntawm cov roj ntsha zom zom cov protein thiab cov zom protein zom tau sai.

Qee qhov kev tshawb fawb pom tau tias tib neeg muaj kev nce qib hauv cov nqaij ntshiv ntau dua thaum lawv haus cov nqaij sib xyaw ua ke- thiab zom cov zaub mov mis ().

Txawm li cas los xij, tsis yog txhua txhua mis nyuj yog tsim sib npaug.

Piv txwv li, Greek yogurt feem ntau muaj kwv yees li ob npaug ntawm cov protein ntau yog li cov kua mis nyeem qaub li niaj zaus (10,).

Thaum Greek cov kua mis nyeem qaub yog cov khoom noj txom ncauj zoo txhua lub sijhawm, noj tom qab ua haujlwm lossis ua ntej yuav pw yuav tau txais txiaj ntsig vim nws sib xyaw ntawm cov roj sai- thiab zom cov protein (,).

5. Tuna

Ntxiv rau 20 gram ntawm cov protein ib 3-ounce (85-gram) pabcuam, tuna muaj ntau ntawm cov vitamin A thiab ntau cov vitamins B, suav nrog B12, niacin thiab B6. Cov as-ham no yog qhov tseem ceeb rau kev saib xyuas kev noj qab haus huv, lub zog thiab ua kom lub cev ua kom zoo (4, 13, 14).

Txuas ntxiv, tuna muab ntau ntawm omega-3 fatty acids, uas tuaj yeem txhawb cov leeg mob (, 13).

Qhov no tseem ceeb tshwj xeeb rau cov neeg laus. Kev tshawb fawb pom tau tias omega-3 fatty acids tuaj yeem qeeb cov leeg nqaij thiab lub zog uas tshwm sim nrog lub hnub nyoog ().

6. Nplooj nqaij npuas

Nqaij nyug yog ntim nrog cov zaub mov muaj txiaj ntsig zoo, B vitamins, minerals thiab creatine (16, 17).

Qee qhov kev tshawb nrhiav tau pom txawm tias kev noj cov nqaij ntshiv liab muaj peev xwm nce qhov hnyav ntawm cov nqaij ntshiv kom nce nrog qhov hnyav kev kawm ().

Txawm li cas los xij, txawm hais tias koj sim ua kom cov leeg nqaij, nws zoo dua los xaiv cov nqaij nyug uas txhawb nqa cov nqaij ntshiv kom tsis muaj qhov muab cov calories ntau dhau rau koj.

Piv txwv li, 3 ooj (85 grams) ntawm 70% cov nqaij ntshiv hauv av muaj 228 calories thiab ib qhov rog 15 grams (19).

Txawm li cas los xij, tib tus nqi ntawm 95% lean av nqaij nyug muaj cov protein ntau me ntsis thiab tsuas yog 145 calories thiab 5 grams rog (20).

7. Caw

Cw yuav luag cov protein tsis txaus. Txhua 3-ooj (85-gram) kev ua haujlwm muaj 18 grams protein, 1 gram roj thiab xoom carbs (21).

Thaum cov rog rog thiab carbs yog qhov tseem ceeb hauv koj cov kev noj zaub mov tag nrho, ntxiv rau qee cov cw yog ib txoj hauv kev yooj yim kom tau txais cov leeg nqaij ua haujlwm tsis muaj ntau cov calories.

Zoo li ntau lwm cov tsiaj muaj protein, cws muaj qhov ntau ntawm cov amino acid leucine, uas tsim nyog rau kev txhim kho cov leeg nqaij (21,).

8. Nqaij taum

Ib nrab lub khob (86 grams) ntawm cov taum pauv muaj 14 gram ntawm cov protein, muaj rog tsis muaj rog thiab muaj ntau cov vitamins thiab minerals (23).

Taum pauv yog qhov tshwj xeeb zoo ntawm cov vitamins K, hlau thiab phosphorus (23).

Cov hlau yog siv los khaws thiab thauj pa oxygen hauv koj cov ntshav thiab cov leeg, thiab ib qho tsis txaus tuaj yeem cuam tshuam cov haujlwm no (,).

Cov poj niam hluas tej zaum yuav raug tshwj xeeb ntawm kev pheej hmoo ntawm cov hlau tsis txaus vim muaj ntshav thaum lub caij lawv coj khaub ncaws (26).

9. Tsev cheese

Ib khob (226 grams) ntawm tsev neeg muaj roj tsawg cheese ntim 28 grams protein, nrog rau cov tshuaj zoo siab tseem ceeb ntawm cov leeg nqaij amino acid leucine (27).

Zoo li lwm cov khoom siv mis nyuj, tsev cheese yuav tuaj yeem muas nrog cov rog sib txawv. Cov roj ntsha siab xws li cov fwm tshav ntuj cheese muab ntau calories.

Xaiv hom twg ntawm tsev cheese zoo tshaj plaws yog nyob ntawm seb muaj pes tsawg calories ntxiv koj xav ntxiv rau koj cov khoom noj.

Tsis hais hom twg koj xaiv, nws yog khoom noj txom ncauj zoo heev.

10. Qaib Ntxhw Lub Mis

Qhov muaj 3-ounce (85-gram) pab qaib cov txwv qaib muaj li ntawm 25 gram ntawm cov protein thiab yuav luag tsis muaj rog lossis carbs (28).

Qaib ntxhw kuj yog qhov zoo ntawm cov vitamins B niacin, uas pab cov txheej txheem cov rog thiab cov zaub mov carbohydrate hauv koj lub cev (29).

Kev noj cov vitamins B zoo tshaj plaws yuav pab koj lub cev kom dhau sijhawm los ntawm kev txhawb nqa koj lub cev kev tawm dag zog ().

11. Tilapia

Txawm hais tias nws tsis muaj Omega-3 fatty acids uas ntau npaum li ntses salmon, tilapia yog lwm cov nqaij ntim nqaij ntses uas muaj protein ntau.

A 3-ooj (85-gram) kev muab rau ib puag ncig 21 gram ntawm cov protein, nrog rau kom zoo vitamin B12 thiab selenium (31).

Vitamin B12 yog qhov tseem ceeb rau kev noj qab haus huv ntawm koj cov qe ntshav thiab cov leeg ntshav, uas tso cai rau koj ua qhov qoj ib ce uas koj xav tau txhawm rau kom nce leeg (32).

12. Taum

Ntau ntau yam sib txawv ntawm cov taum tuaj yeem yog ib feem ntawm cov khoom noj kom tau cov nqaij ntshiv kom nce.

Nrov muaj ntau yam, xws li dub, pinto thiab raum taum, muaj ib puag ncig 15 gram ntawm cov protein ib lub khob (li 172 grams) ntawm cov noob taum (33, 34, 35).

Dab tsi ntxiv, lawv yog cov zoo tshaj ntawm cov tshuaj fiber thiab B vitamins, ntxiv rau kom muaj siab hauv magnesium, phosphorus thiab hlau.

Rau cov laj thawj no, taum pauv yog qhov zoo ntawm cov khoom noj muaj txiaj ntsig cog rau koj cov khoom noj kom zoo.

Dab tsi ntxiv, lawv tuaj yeem ua lub luag haujlwm hauv kev tiv thaiv kev noj qab haus huv thiab kab mob ntev ().

13. Cov hmoov nplej roj

Txawm tias kev noj zaub mov zoo yuav tsum tsom rau tag nrho cov zaub mov, muaj qee lub sijhawm kev noj zaub mov muaj txiaj ntsig (37).

Yog tias koj tawm tsam kom muaj protein txaus los ntawm cov zaub mov ib leeg, koj tuaj yeem txiav txim siab muab cov pluaj protein mus rau hauv koj txoj haujlwm ua txhua hnub.

Cov mis nyuj muaj protein ntau, xws li whey thiab casein, yog qee qhov nrov tshaj plaws.

Txawm li cas los xij, muaj lwm txoj hauv kev thiab. Qee cov hmoov nplej siv kua taum pauv, taum pauv, nqaij nyug lossis nqaij qaib protein.

Koj tuaj yeem nrhiav ntau cov hmoov txhuam cov protein online.

14. Edamame

Edamame yog lo lus rau cov taum pauv tsis paub qab hau. Cov noob taum no tau pom muaj hauv cov ntaub qhwv thiab tau txais ntau yam tais diav, tshwj xeeb yog cov neeg hauv keeb kwm Asian.

Ib lub khob (155 grams) ntawm khov nab qa ua kom muaj ib puag ncig 17 grams ntawm protein thiab 8 grams ntawm fiber. Nws tseem muaj cov folate ntau, vitamin K thiab manganese (38).

Ntawm lwm cov haujlwm, folate pab koj lub cev ua cov amino acids, cov tuam tsev cov protein (39).

Qhov tseeb, folate tej zaum yuav yog qhov tseem ceeb rau kev pom cov leeg nqaij thiab lub zog, tshwj xeeb tshaj yog rau cov neeg laus (40).

15. Quinoa

Txawm hais tias cov zaub mov muaj protein ntau yog qhov tseem ceeb tshaj rau kev txhim kho cov nqaij ntshiv, nws kuj tseem ceeb kom muaj cov roj yuav tsum nquag.

Cov khoom noj nrog cov khoom noj carbohydrates tuaj yeem pab muab lub zog no (41).

Siav quinoa muaj txog 40 grams carbs ib khob (185 grams), nrog rau 8 grams protein, 5 grams fiber thiab hearty ntau ntawm magnesium thiab phosphorus (42).

Magnesium ua lub luag haujlwm tseem ceeb hauv kev ua haujlwm ntawm koj cov leeg thiab leeg, ob qho tib si tau siv txhua zaus koj tsiv (43).

16. Scallops

Zoo li cws, tilapia thiab nqaij ntshiv ntsw, scallops muab cov protein nrog cov rog tsawg.

Yog tias koj tab tom nrhiav kom ntxiv cov protein rau koj cov zaub mov kom tsis muaj noj ntau dhau ntawm cov calories, qhov chaw uas tsis rog no yuav yog qhov kev xaiv zoo.

Peb ooj (85 gram) ntawm cov scallops muab ib puag ncig 20 grams ntawm protein thiab tsawg dua 100 calories (44).

17. Ntshiv Jerky

Lub sijhawm, koj yuav xav tau cov protein zoo los ntawm nqaij thaum koj mus. Yog li, cov nqaij ntshiv nqaij ntshiv ua rau menyuam yaus yog qhov kev xaiv los txiav txim siab.

Ntau hom nqaij tuaj yeem ua rau muaj qhov txaus ntshai, yog li cov khoom noj khoom haus muaj sib txawv.

Txawm li cas los xij, feem ntau cov roj ntsha raug tshem tawm ntawm cov nqaij ntshiv thaum ua haujlwm, yog li yuav luag txhua qhov calories hauv jerky tuaj ntawm protein.

Cov tsiaj ntawm cov protein yog qhov zoo nyob rau hauv thiab txhawb cov leeg nqaij ().

18. Chickpeas

Chickpeas, tseem hu ua garbanzo taum, yog qhov zoo ntawm ob qho carbs thiab protein.

Txhua 1 khob (240-gram) ua haujlwm ntawm cov kaus poom kaus poom muaj nyob ib ncig ntawm 12 gram ntawm cov protein thiab 50 grams carbs, suav nrog 10 grams fiber (46).

Zoo li nrog ntau cov nroj tsuag, cov protein nyob hauv chickpeas yog suav tias yog qhov qis qis dua li ntawm cov tsiaj. Txawm li cas los xij, nws tseem tuaj yeem yog ib feem ntawm kev ua kom lub cev sib npaug-tsim kom muaj nqaij ().

19. Cov txiv laum huab xeeb

Cov txiv laum huab xeeb muaj sib xyaw ua ke nrog cov protein, roj thiab carbs. Ib nrab khob (73-gram) noj muaj 17 gram ntawm cov protein, 16 grams carbs thiab ntau ntawm cov rog tsis qab (47).

Lawv kuj tseem muaj cov amino acids leucine ntau dua li lwm cov khoom lag luam cog.

Ib nrab khob (73-gram) ntawm txiv laum huab xeeb muaj li 425 calories (47).

Yog li yog tias koj muaj kev kub ntxhov tau txais cov calories kom txaus los ua kom koj cov leeg muaj zog, kev noj cov txiv laum huab xeeb tuaj yeem yog txoj hauv kev zoo kom tau txais qee cov calories thiab cov khoom noj ntxiv.

Ib qho ntxiv, txiv ntoo raug xav tias tau ua lub luag haujlwm tseem ceeb hauv kev noj qab haus huv ().

20. Cov niag txhab nyiaj

Buckwheat yog noob uas tuaj yeem muab hauv av ua hmoov nplej thiab siv ua cov hmoov nplej tshiab.

Ib nrab lub khob (60 grams) ntawm cov hmoov nplej buckwheat muaj nyob ib ncig ntawm 8 gram ntawm cov protein, nrog rau fiber ntau thiab lwm cov carbs (49).

Buckwheat tau dhau los ua cov zaub mov noj qab haus huv heev vim nws cov txiv neej muaj txiaj ntsig zoo ntawm cov vitamins thiab cov zaub mov.

Nws muaj cov vitamins B ntau, magnesium, manganese thiab phosphorus (49).

Cov vitamins thiab minerals no tuaj yeem pab koj lub cev kom nyob zoo thiab muaj peev xwm ua tau cov leeg ua haujlwm tsim (14).

21. Tofu

Tofu yog tsim los ntawm cov kua mis thiab feem ntau siv los ua cov nqaij hloov.

Txhua txhua ib nrab-khob (124-gram) noj ntawm taum faus muaj 10 gram ntawm cov protein, 6 gram ntawm cov rog thiab 2 grams ntawm carbohydrates (50).

Tofu kuj tseem muaj cov calcium zoo, uas yog qhov tseem ceeb rau kev ua kom cov leeg ua haujlwm thiab mob pob txha (51).

Taum protein, pom nyob hauv cov zaub mov zoo li taum paj thiab taum pauv, suav hais tias yog ib qho muaj protein zoo tshaj (cog).

Rau tag nrho cov laj thawj no, cov zaub mov uas muaj cov kua protein muaj kev xaiv zoo rau cov vegans thiab vegetarians.

22. Cov Nqaij Npuas Nqaij

Nqaij npuas tau siv dav hauv ntau lub teb chaws ().

Nqaij npuas hauv lub cev yog cov nqaij ntshiv uas muab 18 grams ntawm cov protein thiab tsuas yog ob daim roj ib 3 ounces (85 grams) (54).

Qee qhov kev tshawb fawb pom tau tias cov nqaij npuas muaj teebmeem zoo ib yam li lwm cov nqaij-ua lub tsev, xws li nqaij nyug thiab nqaij qaib ().

23. Cov Mis

Mis nyuj muab cov khoom sib xyaw ntawm cov protein, carbohydrates thiab cov rog.

Zoo ib yam li lwm cov khoom siv mis nyuj, mis muaj ob qho tib si ceev- thiab qeeb zom cov protein.

Qhov no tau xav kom muaj txiaj ntsig zoo rau kev loj hlob ntawm cov leeg. Qhov tseeb, ntau txoj kev tshawb fawb pom tau tias tib neeg tuaj yeem ua rau lawv cov leeg nqaij thaum lawv haus mis thaum sib xyaw nrog kev hnyav (,).

24. Txiv Quaj

Ib nrab khob (li 172 grams) ntawm blanched almonds muab 16 grams protein thiab ntau ntau ntawm cov vitamin E, magnesium thiab phosphorus (58).

Ntawm lwm lub luag haujlwm, phosphorus pab koj lub cev siv cov carbohydrates thiab cov rog rau lub zog thaum so thiab thaum qoj ib ce (59).

Ib yam li cov txiv laum huab xeeb, almonds yuav tsum tau noj kom tsawg vim tias lawv cov ntsiab lus calorie siab. Ib nrab ntawm lub khob ntawm blanched almonds muaj ntau tshaj 400 calories (58).

25. Bison

Zoo sib xws rau nqaij nyug, bison muab li 22 gram ntawm cov protein ib 3-ounce (85-gram) rau (60).

Txawm li cas los xij, qee qhov kev tshawb fawb pom tau tias bison yuav zoo dua nqaij nyug ua rau muaj kev pheej hmoo mob plawv ().

Yog tias koj nyiam noj nqaij liab ua ib feem ntawm koj cov nqaij ua haujlwm hauv tsev tab sis kuj txhawj txog koj lub siab, koj tuaj yeem txiav txim siab hloov qee cov nqaij nyug nrog nqaij nyuj.

26. Xim Av Liab

Txawm hais tias cov nplej siav tsuas yog muab 5 grams protein rau ib khob (195 grams), nws muaj cov carbohydrates uas koj xav tau los txhawb koj lub cev ua si (62).

Xav txog kev noj zaub mov muaj txiaj ntsig zoo xws li mov nplej liab lossis quinoa hauv cov sijhawm ua ntej qoj ib ce (41).

Qhov no tuaj yeem tso cai koj ua kom ib ce muaj zog, qhia rau koj lub cev nrog qhov kev txhawb nqa rau koj cov leeg loj hlob.

Tsis tas li ntawd, qee qhov kev tshawb fawb pom tau tias cov khoom noj protein protein ua rau tuaj yeem tsim cov nqaij ntshiv ntau dua li cov protein ua whey thaum lub sijhawm ua hnyav-hnyav ().

Rau hauv qab Kab

Cov khoom noj khoom haus ntau tuaj yeem pab koj nce cov nqaij ntshiv. Ntau ntawm lawv yog cov protein ntim thiab cia koj cov leeg ua kom rov zoo thiab loj tuaj tom qab koj tau nquag.

Txawm li cas los xij, nws tseem yog ib qho tseem ceeb kom haus cov carbohydrates thiab cov rog kom muab roj rau kev tawm dag zog thiab tawm dag zog.

Dab tsi ntxiv, cov zaub mov ntau ntawm cov npe no muaj cov vitamins thiab minerals uas koj lub cev xav tau los ua kom tau zoo tshaj plaws.

Yuav kom ncav cuag koj lub hom phiaj ntawm kev ua kom cov nqaij ntshiv, mob siab rau kev tawm dag zog kom tsis tu ncua thiab noj zaub mov ntau ntxiv txhua hnub los ntawm cov zaub mov muaj txiaj ntsig zoo li cov uas tau teev tseg hauv tsab xov xwm no.

Puas muaj protein ntau dhau?