Vim Li Cas Ib Tus Kws Lij Choj hais tias Added-Protein Foods Trend has gotten Out of Control

Zoo Siab

• Yog li dab tsi xyov yog cov zaub mov ntxiv protein?
• Thaum twg ntxiv cov protein rau cov zaub mov yog qhov zoo?
• Yuav Ua Li Cas Xaiv Cov Khoom Noj Muaj protein ntau ntxiv
• Ntsuam xyuas rau

Leej twg tsis xav ua kom muaj zog thiab muaj zog thiab nyob ntev dua tom qab noj mov? Protein tuaj yeem pab nrog txhua qhov ntawd thiab ntau dua. Cov txiaj ntsig kev noj zaub mov ib txwm muaj los kuj tseem yuav yog vim li cas kev lag luam rau cov khoom noj muaj protein ntau tau tawm tiag tiag-Kuv txhais tau tias, leej twg yuav tsis Koj puas xav haus dej protein lossis dej txias thiab sau cov txiaj ntsig zoo protein?

Yog li dab tsi xyov yog cov zaub mov ntxiv protein?

Lawv yog cov khoom uas feem ntau tsis yog qhov zoo ntawm cov protein, tab sis yog "txhim kho" los ntawm muaj ib lossis ntau cov khoom xyaw uas muaj protein ntau ntxiv rau lawv. Piv txwv li, pretzels yog cov zaub mov uas feem ntau cov carbohydrates thiab cov protein tsawg. Tab sis los ntawm kev ntxiv qee cov whey, soy, lossis pea protein hmoov rau cov hmoov nplej, cov khoom noj khoom haus tuaj yeem txhawb nqa cov ntsiab lus protein ntawm cov pretzels.

Tom ntej no koj paub, koj cov khoom noj uas muaj cov carbohydrates tsawg, cov khoom noj uas muaj protein tsawg tuaj yeem sau npe tias "siab protein" thiab ua lag luam zoo dua rau koj. Thiab yog li qhov teeb meem nrog ntxiv cov protein rau txhua cov zaub mov thiab dej haus hauv qab lub hnub: Nws dag tib neeg kom xav tias nws ua cov zaub mov no noj qab haus huv dua. Tab sis lub ncuav qab zib nrog cov protein ntxiv tseem yog cov ncuav qab zib. Qhov tseeb, qhov kev tso tawm no tuaj yeem muaj ntau calories ntau, qab zib, thiab sodium los npog cov protein cov tsw thiab kev ntxhib los mos.

Ib qho ntxiv, qhov no txhawb cov neeg siv khoom kom tau txais lawv cov protein los ntawm cov khoom siv tsis zoo ib yam li cov zaub mov nplua nuj. Noj tiag, tag nrho cov khoom noj xws li nqaij qaib mis, qe, taum, thiab txiv ntseej yuav tuav cov protein ntau, co, lossis chips txhua lub sijhawm. Yog li thaum cov zaub mov muaj txiaj ntsig zoo tuaj yeem muaj lawv qhov chaw nyob hauv koj cov zaub mov noj, lawv yuav tsum tsis yog koj li ntawm qhov ua tau zoo ntawm cov macronutrient.

Nov yog kuv cov lus qhia txog cov khoom noj muaj protein ntau ntxiv los txiav txim siab ntxiv rau koj cov zaub mov thiab cov uas koj yuav xav hla.

Thaum twg ntxiv cov protein rau cov zaub mov yog qhov zoo?

Raws li kuv tau hais, ib qho protein nti tseem yog nti. Tab sis suav nrog cov protein hauv cov khoom noj muaj txiaj ntsig zoo xws li qhob cij tag nrho thiab nplej zom tuaj yeem pab ua kom sib npaug ntawm pluas noj yooj yim dua. (Xav paub ntxiv txog yuav ua li cas sib npaug koj cov pluas noj nrog rau qhov zoo ntawm cov rog, carbs, thiab protein ntau ntxiv rau qee cov lus qhia npaj zaub mov kom ua li ntawd.)

Ib yam li xaiv cov zaub mov lossis ntawv qhia zaub mov, saib cov duab loj dua-cov khoom xyaw, macros, vitamins, fiber, thiab lwm yam. Puas yog koj cov zaub mov hnyav ntawm cov carbohydrates uas tsis muaj protein ntau? Puas yog nws tsis muaj roj noj qab haus huv los pab koj nqus tag nrho lwm yam khoom zoo? nthuav qhov no ntxiv, koj cov zaub mov puas xav tau kev txhawb nqa ntawm cov protein ntau? Hauv qhov xwm txheej ntawd, ntxiv qee yam khoom noj muaj txiaj ntsig zoo ntxiv rau hauv koj cov khoom noj niaj hnub tuaj yeem pab tau. Yog tias koj tab tom thauj khoom ntawm txiv laum huab xeeb ua ntej mus rau chav ua si thiab chugging protein co co tom qab, tej zaum tsis yog.

Kab hauv qab: Muaj ob yam uas yuav tsum tau xav txog thaum txiav txim siab seb puas yuav noj cov zaub mov ntxiv-protein.

1. Ntxiv cov protein rau cov zaub mov tsis zoo tsis ua rau nws noj qab nyob zoo.
2. Saib ntawm koj cov zaub mov noj thiab kev noj zaub mov zoo li daim duab loj dua kom ntseeg tau tias koj ua kom sib npaug ntawm koj cov macros thiab tsis txhob txwm hla dhau ntawm cov protein thiab calories. (Ntau ntxiv rau suav macro ntawm no.)

Yog tias koj tau ua haujlwm tom tsev thiab xav muab cov khoom noj no mus, ntawm no yog qhov yuav tsum tau nrhiav thaum koj xaiv cov khoom noj muaj protein ntau.Koj yuav pom qee yam khoom uas ntxiv cov protein ntau hauv txoj hauv kev uas ua rau muaj kev noj qab haus huv-thiab lwm yam uas yog cov khoom noj tsis zoo xwb.

Yuav Ua Li Cas Xaiv Cov Khoom Noj Muaj protein ntau ntxiv

1. Muab piv rau "tsis tu ncua" version. Puas yog cov protein-txhim kho ntau yam muaj ntau calories (lossis qab zib thiab sodium-ntau ntawm cov hauv qab no) dua li cov khoom uas koj ib txwm xaiv? Yog tias muaj, cia li mus rau classic.
2. Tsis txhob noj zaub mov hnyav heev. Yog tias koj nyob rau hauv kev yos hav zoov rau cov khoom noj txom ncauj uas muaj protein ntau, cov khoom noj muaj protein ntau hauv cov hmoov nplej hmoov nplej yuav tsis zoo rau koj li ib lub tais ntawm tsev cheese nrog berries. Tsis txhob cia qhov kev txiav txim siab noj zaub mov zoo ya tawm ntawm lub qhov rais vim qhov kev hloov pauv no.
3. Txwv cov suab thaj. Ntxiv cov protein qee zaum txhais tau tias cov ntsiab lus qab zib xav tau nce ntxiv kom cov zaub mov saj zoo dua. Tsis yog kev lag luam zoo, puas yog? (Kuv txhais tau tias, cia li saib seb cov piam thaj tuaj yeem ua rau koj lub cev li cas.) Raws li txoj cai dav dav, xyuas kom tseeb tias cov ntsiab lus qab zib hauv koj cov protein-ntxiv bar lossis cereal tsawg dua 5g ib qho kev pabcuam.
4. Txwv sodium. Nrog rau kev xaiv khoom noj txom ncauj los yog cov qhob cij muaj protein ntau, sodium tuaj yeem tawm ntawm kab kos. Saib rau cov khoom uas muaj tsawg dua 200mg ntawm sodium ib zaug. Yog tias cov zaub mov muaj ntsev ntau dua li qhov ntawd, tej zaum txwv nws rau kev kho mob tom qab ua haujlwm thaum koj lub cev xav tau cov electrolytes rov qab.
5. Nrhiav fiber ntau. Xaiv cov khoom noj uas muaj 5g lossis ntau dua ntawm fiber ntau los ntawm cov nplej tag nrho.

Ntsuam xyuas rau