17 Cov Pheej Yig thiab Cov Khoom Noj Qab Haus Huv Tshaj Tawm ntawm Protein

Zoo Siab

• 1. Ntuj Txiv Duaj Caum
• 2. Cov Qe
• 3. Edamame
• 4. Nyob rau Tuna Cov kaus poom
• 5. Plain Greek Yogurt
• 6. Paj noob hlis noob
• 7. Taum Dub
• 8. Cov Sardines
• 9. Tsev cheese
• 10. Quav nplua nuj protein
• 11. Cov txiv qaub
• 12. Cov Ncauj
• 13. Amaranth
• 14. Mis nyuj haus
• 15. Lub taub dag noob
• 16. Txiv puv ntsev
• 17. Av Qaib ntxhw
• Rau hauv qab Kab

Protein yog tseem ceeb heev. Muaj ntau cov txiaj ntsig zoo rau kev ntxiv cov zaub mov muaj protein ntau rau koj cov zaub mov noj, suav nrog poob phaus thiab nce cov leeg nqaij (, 2).

Luckily, muaj ntau yam qab xaiv uas haum rau txhua qhov kev xav tau ntawm kev noj haus.

Txawm li cas los xij, qee tus neeg tuaj yeem nrhiav cov khoom noj muaj protein zoo yuav kim heev. Thaum qee qhov chaw ntawm cov protein tsis kim, kuj tseem muaj ntau lwm txoj hauv kev them nqi thiab.

Nov yog 17 cov protein zoo uas yuav tsis rhuav tshem lub txhab nyiaj.

1. Ntuj Txiv Duaj Caum

Cov txiv laum huab xeeb muaj cov protein ntau tag nrho. Nws kuj tseem pheej yig tus nqi, nrog tus nqi nruab nrab ntawm $ 2.50 rau 16-ooj (454-gram) thawv.

Ib ob-tablespoon pab ntawm no creamy txiv ntoo butter muab 8 grams protein (3).

Ib cag los ntawm kev ua pov thawj zoo ntawm cov protein, cov txiv laum huab xeeb tuaj yeem siv ntau txoj hauv kev. Pauv nws nrog txiv hmab txiv ntoo thiab oatmeal los yog ntxiv rau koj cov txiv neej nyiam smoothie rau qhov ua kom muaj protein ntau.

Dab tsi ntxiv, kev tshawb fawb pom tau tias cov neeg suav cov txiv laum huab xeeb thiab txiv laum huab xeeb hauv lawv cov pluas noj tsis tshua muaj qee yam mob xws li mob plawv thiab ntshav qab zib (, 5).

Xaiv cov txiv laum huab xeeb txiv ntoo thaum muaj peev xwm zam kom tsis txhob muaj cov khoom xyaw xws li ntxiv qab zib thiab roj.

2. Cov Qe

Qe yog ib qho ntawm cov zaub mov muaj roj ntau nyob rau hauv ntiaj chaw, thiab pheej yig heev nrog tus nqi nruab nrab ntawm $ 2 txog $ 4 rau ib lub kaum os.

Tsis tsuas yog lawv muaj cov vitamins, ntxhia pob zeb thiab cov rog zoo, tab sis lawv kuj tau ntim nrog cov protein. Ib lub qe loj muaj 6 gram (6).

Ntxiv cov qe rau koj cov kev noj haus yog txoj hauv kev zoo rau koj cov protein kom yuag ntau ntxiv thiab kuj tseem yuav pab koj kom koj cov calorie tsawg thiab ua kom poob phaus.

Ntau txoj kev tshawb fawb tau qhia tias kev muaj qe rau noj tshais pab tau tshaib plab los ntawm kev ua rau koj noj tsawg calories kom tag hnub. Qhov no tuaj yeem ua kom koj poob phaus.

Piv txwv li, ib qho kev tshawb fawb me me pom tias cov neeg koom uas noj lub qe tshais rau yim lub lim piam tau poob 65% ntau dua qhov hnyav dua li cov neeg uas noj lub hnab bagel tshais ().

Lwm txoj kev tshawb fawb qhia tau hais tias kev noj qe rau pluas tshais tau txhawb kev noj tshaib plab ghrelin thiab pab ua kom cov ntshav qab zib thiab cov tshuaj insulin muaj zog ().

Kev noj qe yuav ua rau txo qhov kev tshaib plab thiab tsis nqhis dej ntau, uas yog qhov zoo rau kev poob phaus.

3. Edamame

Qhov taum ntsuab no, lub noob taum ntsuab yog qhov txaus ntshai, uas tsis muaj nyiaj ntau ntawm cov nroj tsuag muaj protein ntau.

Cov noob taum Edamame yog cov taum pauv uas tsis pom zoo uas muag ob lub plhaub lossis cov taum pauv. Lawv yog cov khoom noj txom ncauj uas qab thiab ua ib qho kev sib ntxiv rau cov zaub mov noj zoo li xam lav thiab do-frys.

Ntxiv rau, edamame yog qhov zoo tshaj plaws ntawm cov protein nrog ib lub khob (155 grams) muab qhov zoo kawg nkaus 17 grams ntawm protein (9).

Edamame tseem yog qhov kev xaiv zoo rau cov neeg uas ua raws cov neeg tsis noj nqaij lossis zaub noj tsis qab.

Qhov no yog vim lawv tau suav tias yog cov khoom noj protein ntau, txhais tau tias lawv muaj tag nrho cov amino acids tseem ceeb uas lub cev xav tau ().

Lub ntsej muag peev nyiaj no tuaj yeem nrhiav tau nyob rau hauv lub taub yees txias ntawm feem ntau ntawm cov khw muag khoom noj rau thaj tsam $ 2 ib 12-ounce (340-gram) hnab.

4. Nyob rau Tuna Cov kaus poom

Ntses yog qhov zoo heev ntawm cov protein thiab cov kaus poom version tsis muaj qhov tshwj xeeb.

Yog tias cov ntses tshiab tsis kim heev rau koj cov peev nyiaj, cov nqaij ntses kaus poom yog qhov zoo tshaj plaws los txhawb koj cov protein kom tsis muaj dab tsi rau hauv txhab nyiaj.

Feem ntau cov tuna nqi nyob ib ncig $ 1 rau 5-ooj (142-gram) tuaj yeem.

Txawm hais tias ib tug 3-ooj (85-gram) ua rau tsuas muaj kwv yees li 99 calories xwb, nws suav muaj li 20 gram ntawm cov protein zoo (11).

Txuas ntxiv, tuna yog qhov txiaj ntsig zoo ntawm omega-3 fatty acids, uas pab tua cov kabmob hauv lub cev ().

Txawm li cas los xij, cov tuna cov kaus poom tuaj yeem muaj cov tshuaj muaj mercury ntau, yog li nws yog qhov zoo tshaj rau cov neeg laus txwv lawv kev noj tsawg rau ob peb zaug tauj ib lis piam (13).

Txhua lub sijhawm xaiv cov ntses nqaj ntses kaus poom, uas tau ua nrog cov tuna me dua uas muaj qis dua mercury.

5. Plain Greek Yogurt

Greek cov kua mis nyeem qaub yog ib hom zaub mov qab thiab muaj nqis qis thiab muaj peev xwm ua ntau yam. Nws tuaj yeem noj cov zaub mov dawb, ntxiv rau lub smoothie, whipped rau hauv qab tais rau veggies lossis ntxiv rau ci cov khoom noj.

Txuas ntxiv, kua mis nyeem qaub yog qhov zoo tshaj ntawm cov protein.

Qhov tseeb, ib qho 8-ooj (224-gram) kev pabcuam yog muab ib puag ncig 17 gram ntawm protein - ze li ob npaug ntawm cov nyiaj uas yog nyob rau hauv lub tiaj tiaj yogurts (14, 15).

Saib rau hom muaj npe "muaj sia thiab kev coj noj coj ua", uas txhais tau tias cov kua mis nyeem qaub muaj cov txiaj ntsig zoo uas tuaj yeem txhim kho lub plab thiab tseem pab koj poob phaus (,).

Tsis tas yuav hais txog, xaiv cov lus tsis yog qab zib, cov lus tsis yog lus qab zib yog qhov zoo rau koj txoj kev ua kom koj cov qab zib ntxiv rau qhov tsawg kawg nkaus.

Thaum kawg, yuav cov ntim khoom loj dua yog ib txoj hauv kev kom txuag tau nyiaj, xws li 24 ooj (680 grams) ntawm cov kua mis nyeem qaub yog siv txog $ 5.

6. Paj noob hlis noob

Txawm hais tias cov paj noob hlis noob me me, lawv muaj qhov zoo kawg ntawm cov protein. Ib zaug twg ib leeg twg muaj txog 6 gram ntawm cov nroj tsuag, vegan-phooj ywg protein (18).

Cov buttery-saj cov khoom noj khoom haus muaj txiaj ntsig yog ntim nrog cov protein, ntxiv rau cov as-ham zoo li cov vitamins E thiab magnesium.

Cov noob paj noob hlis yog cov khoom noj muaj txiaj ntsig thiab ua rau cov zaub mov kim, thiab.

Lawv tuaj yeem yuav nyiaj nyob ib ncig $ 2 rau ib phaus (454 grams) ntawm ntau lub khw muag khoom, thiab tuaj yeem muab ntxiv rau cov zaub xas lav lossis kua mis qab ntsev, thiab tseem siv los ua cov nqaij ntuag rau ntau lub tais.

7. Taum Dub

Taum dub yog ib qho yooj yim tshaj plaws thiab cov peev txheej ntawm cov nroj tsuag xyoob ntoo uas koj tuaj yeem yuav. Qhov nruab nrab, 15-ooj (455-gram) tuaj yeem raug nyiaj li $ 1 nyob rau ntau lub khw.

Ib khob (172 grams) ntawm noob taum dub kuj tseem muaj dua 15 gram ntawm cov protein (19).

Sab saum toj ntawm cov khoom noj muaj txiaj ntsig zoo ntawm protein, taum taum dub yog qhov zoo tshaj plaws ntawm fiber. Ib lub khob (172 grams) muaj txog 15 gram.

Cov koom haum saib xyuas kev noj qab haus huv sab saum toj pom zoo kom cov poj niam noj 25 grams fiber ntau hauv ib hnub thiab cov txiv neej noj 38 grams hauv ib hnub.

Vim tias cov protein thiab fiber ntau uas lawv muaj, cov noob taum dub ua rau koj hnov ​​zoo thiab zoo heev rau kev poob phaus.

Qhov tseeb, kev tshuaj ntsuam xyuas tsis ntev los no ntawm 21 qhov kev tshawb pom pom tias noj 3/4 ntawm lub khob taum txhua hnub ua rau qhov hnyav hnyav ntawm 0.75 phaus (0.34 kg) rau cov neeg uas tsis ua lwm yam kev noj haus tau hloov ().

Ntxiv mus, cov khoom noj muaj txiaj ntsig nyob rau hauv cov taum tau pom tias txo kev tshaib plab thiab nce mus puv ().

Lawv tuaj yeem muab ntxiv rau cov tais diav xws li kua, kua zaub thiab zaub nyoos kom muaj lub zog zoo ntawm cov txiv ntoo-based protein.

8. Cov Sardines

Txawm hais tias sardines yuav tsis yog cov khoom noj nrov tshaj plaws, lawv muaj cov protein thiab cov zaub mov tseem ceeb.

Ib lub sardines (92 grams) muaj sardines muaj txog 23 gram ntawm cov protein uas yuav nqus tau tau ntau ntxiv rau lwm cov as-ham zoo xws li vitamin D thiab B12 (22).

Txij li cov sardines txhais tau tias kom haus tag nrho, pob txha thiab txhua yam, lawv yog qhov zoo ntawm cov calcium calcium.

Qhov tseeb, ib tus tuaj yeem muab 35% ntawm qhov kev pom zoo kom ua rau cov pob txha txhim kho hauv cov pob txha.

Cov nqaij nruab deg tshiab ua rau kim, tab sis sardines yog qhov kev xaiv protein zoo rau cov neeg ntawm pob nyiaj siv. Qhov tseeb, feem ntau 3.75-ooj (92-gram) cov kaus poom sardines raug nqi tsuas yog $ 2.

9. Tsev cheese

Tsev cheese yog cov khoom noj uas tsis muaj calorie ntau ntau nyob hauv lub siab.

Qhov ntxhiab tsw tsw ntxhiab no tau los ntawm ntau cov roj feem ntau thiab tuaj yeem siv los ua cov khoom noj txom ncauj lossis ua rau muaj nyob rau hauv ntau cov zaub mov txawv.

Ib lub khob (210 grams) ntawm cov roj khov uas muaj roj cheese muab ntau tshaj 23 gram ntawm cov protein thiab tsuas yog 206 calories (23).

Cov muaj protein ntau hauv cov tsev me me ua rau nws xaiv zoo rau cov neeg ncaws pob thiab cov neeg saib tsim lub cev nqaij daim tawv.

Ntxiv rau, kev tshawb fawb pom tau tias cov zaub mov muaj protein ntau xws li tsev cheese yuav pab ua kom koj nyob zoo, uas yuav pab koj poob phaus ().

Tsev cheese yog tus nqi pheej yig heev thiab tuaj yeem yuav tom cov khw feem ntau rau kwv yees $ 3 rau 16-ounce (452-gram) tub.

10. Quav nplua nuj protein

Whey muaj protein ntau hmoov yog tsim los ntawm cov kua muaj kua mis uas tau ua los ntawm kev ua noj.

Ntxiv whey protein hmoov rau koj cov kev noj haus yog txoj hauv kev yooj yim thiab pheej yig los txhawb koj cov protein kom tsawg. Ntawm nruab nrab, ib qho kev pabcuam ntawm whey protein tus nqi tsuas yog $ 0.40 xwb.

Cov hmoov nplej tau tshawb pom zoo rau nws cov txiaj ntsig ntawm qhov kev poob phaus thiab nws muaj peev xwm nce cov leeg nqaij thiab lub zog (,,).

Qhov nruab nrab, ib qho hnoos (28 grams) ntawm whey protein hmoov muab ib qho zoo txaus 20 grams ntawm cov protein (28).

Whey muaj protein ntau hmoov muaj peev xwm muab ntxiv rau smoothies, cov khoom ci thiab lwm yam zaub mov txawv rau ib qho ntxiv cov protein.

11. Cov txiv qaub

Tsis tsuas yog lentils yog cov khoom noj muaj txiaj ntsig zoo thiab pheej yig, tab sis lawv kuj tseem yog cov txiaj ntsig zoo ntawm cov protein.

Pom nyob rau hauv feem ntau ntawm feem ntau cov khw muag khoom noj rau kwv yees li $ 1.50 rau ib phaus (453 grams), cov noob qoob me me no tuaj yeem ua rau siav thiab ntxiv rau ntau yam zaub mov txawv xws li kua zaub, nqaij thiab nqaij ci.

Lawv yog qhov txiaj ntsig zoo tshaj plaws ntawm cov noob-cov protein, nrog ib lub khob (198 grams) muab 18 grams (29).

Cov hmoov txiv ntoo yog cov muaj fiber ntau, hlau, potassium thiab B cov vitamins, thiab.

12. Cov Ncauj

Oats yog cov siab hlub, gluten-dawb nplej uas yog qhov pheej yig heev. Feem ntau cov khw muag khoom muag qov muag tau nyiaj yog $ 1,30 toj ib phaus (453 grams).

Lawv kuj tshwm sim muaj protein ntau dua li lwm cov nplej. Kev muab 1/2-khob (78-gram) muab 13 grams protein (30).

Oats yog ntau ntawm cov vitamins thiab minerals, ntxiv rau muaj ib hom soluble fiber hu ua beta-glucan.

Cov kev tshawb fawb pom tias cov khoom noj nplua nuj hauv beta-glucan yuav pab txo LDL thiab tag nrho cov cholesterol, ua rau oatmeal yog ib qho kev xaiv zoo rau kev noj qab haus huv ().

Xaiv cov tais cov oatmeal rau noj tshais yog ib txoj kev zoo kom koj lub siab noj qab haus huv thaum nce koj cov protein tsawg.

13. Amaranth

Thaum amaranth tej zaum yuav tsis yog ib qho tseem ceeb rau hauv koj lub pantry, qhov khoom noj muaj protein no, gluten-dawb tsim nyog rau ib qho chaw hauv koj cov khoom noj.

Ib lub khob (246 gram) ntawm cov amaranth siav muab ntau tshaj 9 gram ntawm cov protein thiab kuj yog qhov zoo ntawm folate, manganese, magnesium, phosphorus thiab hlau (32).

Qhov no lub txiv ntoo-tasting grain ua haujlwm zoo hauv ntau yam zaub mov txawv thiab yooj yim los npaj. Nws kuj tseem haum rau cov neeg uas muaj kev fab tshuaj lossis tsis haum rau gluten thiab yog cov zaub mov pheej yig thiab muaj kev noj qab haus huv.

Txawm hais tias organic amaranth yog qhov pheej yig, nrog tus nqi nruab nrab ntawm $ 0.65 rau ib phaus (453 grams).

Amaranth yog siav ib yam li quinoa lossis txhuv thiab tuaj yeem ua rau ntau cov zaub mov qab, nrog rau noj tshais, taum nrog kua txob lossis kua zaub yooj yim.

14. Mis nyuj haus

Txawm hais tias qee tus neeg tsis kam haus mis thiab lwm yam khoom siv mis nyuj, nws yog qhov muaj txiaj ntsig zoo ntawm cov protein ntau rau cov uas tuaj yeem zom tau.

Mis tuaj rau hauv ntau feem pua ​​cov roj thiab muaj ntau yam, ua rau nws xaiv protein yooj yim. Ib nrab nkas loos (115 grams) ntawm cov mis nyuj muaj qhov nqi nruab nrab ntawm $ 2.50, thaum mis nyuj muaj nqi txog $ 4.

Ib lub khob (244 grams) ntawm cov mis nyuj muaj ntau dua 8 gram ntawm cov protein uas nqus tau tau zoo, nrog rau kom muaj cov vitamins thiab minerals ntau dua (33).

Nws yog qhov tshwj xeeb tshaj yog hauv cov zaub mov calcium thiab phosphorus, uas pab ua kom cov pob txha muaj zog thiab noj qab haus huv.

Txij li mis nyuj yog kua, nws tuaj yeem siv los ua cov khoom noj uas muaj protein ntau rau kev sib tsoo thiab kua zaub.

Cov mis nyuj tseem tseem ua rau muaj txiaj ntsig zoo ntawm lub cev, cov khoom noj muaj protein ntau rau cov neeg uas tab tom nce phaus thiab cov leeg nqaij.

15. Lub taub dag noob

Cov noob taum pauv muab qhov txiaj ntsig zoo heev rau hauv ib pob me me. Ntxiv cov noob no-siv nyiaj rau koj cov khoom noj yog qhov ntse thiab noj qab nyob zoo ntxiv rau koj cov protein kom tsawg.

Tsuas yog ib ooj (28 grams) ntawm cov noob taub dag muaj 7 gram ntawm cov protein, ua rau lawv xaiv zoo tshaj rau cov khoom noj txom ncauj protein (34).

Nrog rau qhov muaj txiaj ntsig zoo ntawm cov protein, cov noob taub dag kuj tseem muaj cov tshuaj antioxidants zoo li cov vitamin E thiab phenolic acids uas yuav pab txo qhov mob hauv lub cev (,).

Cov noob taub dag ua rau cov khoom noj txom ncauj zoo kawg nkaus rau kev mus, txawm hais tias lawv tseem tuaj yeem ntxiv rau oatmeal, zaub nyoos lossis ua kua granola. Lawv tuaj yeem muas nyob rau hauv feem ntau los ntawm cov khw muag khoom feem ntau ntawm $ 3 ib phaus (448 grams).

16. Txiv puv ntsev

Salmon yog ib qho kev noj qab haus huv zoo tshaj ntawm cov protein uas koj tuaj yeem noj, tab sis nws zoo li nws kim heev.

Hmoov zoo, ntses salmon los nyob hauv lub kaus poom uas tsis kim dua, ua rau nws xaiv pheej yig thiab muaj txiaj ntsig ntawm cov protein uas tsim nyog rau ib qho nyiaj.

Ib qho plaub-ooj (112-gram) ua haujlwm ntawm cov kaus poom salmon muaj 26 grams protein, nrog rau tons ntawm cov vitamins thiab minerals. Cov no suav nrog B12, vitamin D, selenium thiab anti-inflammatory omega-3 fatty acids (37).

Cov kaus poom salmon yog ob qho tib si txoj kev pheej yig thiab yooj yim los txhawb cov protein thiab cov zaub mov muaj txiaj ntsig ntawm koj cov zaub mov noj. Kev noj ntses salmon 6-ooj (168-gram) tuaj yeem yuav tau hauv khw muag khoom feem ntau rau kwv yees $ 3.60.

Nws tuaj yeem ntxiv rau cov zaub xas lav, ua rau burgers lossis noj zaub dawb rau qhov txaus siab, tsawg cov carb khoom txom ncauj.

17. Av Qaib ntxhw

Cov qaib cov txwv qaib av yog cov khoom noj muaj txiaj ntsig zoo thiab feem ntau muaj nqis dua li tag nrho qaib cov mis. Tus nqi nruab nrab rau ib phaus (448 grams) ntawm qaib ntxhw hauv av nws txawv ntawm $ 3 txog $ 7.

Qaib ntxhw yog cov nqaij ntshiv, muaj roj tsawg-rog tiam sis muaj protein ntau thiab cov zaub mov zoo. Qhov tseeb, peb-ounce (28-gram) liab muab 23 gram ntawm cov muaj protein ntau thiab tsuas yog 195 calories (38).

Qaib ntxhw tseem muaj cov vitamins B ntau ntau thiab cov selenium muaj ntxhia, uas ua rau muaj cov antioxidant muaj zog hauv lub cev thiab pab txo kev mob ().

Nqaij qaib hauv av yog qhov kev hloov kho tau, pheej yig thiab kev xaiv cov protein zoo uas tuaj yeem siv hauv ntau cov zaub mov txawv.

Rau hauv qab Kab

Ntxiv cov khoom noj muaj protein ntau rau koj cov kev noj haus tsis tas yuav ua rau lub txhab nyiaj poob. Muaj ntau cov khoom noj muaj protein ntau uas tsim nyog rau kev noj zaub mov, kev nyiam ua thiab pob nyiaj siv.

Ua kom cov protein ntau hauv koj cov zaub mov muaj ntau cov txiaj ntsig kev noj qab haus huv thiab tuaj yeem pab koj lub siab, ua kom poob phaus thiab nce lub cev nqaij.

Los ntawm txiv laum huab xeeb mus rau cov kaus poom salmon, muaj ntau yam kev xaiv los ntawm. Xaiv cov khoom noj pheej yig los ntawm daim ntawv teev npe no yog txoj hauv kev zoo rau kev txhawb koj cov protein kom tsawg.