Protein noj: yuav ua li cas, yuav noj dab tsi thiab zaub mov
Zoo Siab
- Pub khoom noj rau
- Cov Khoom Noj Kom Tsis Zam Txim
- Khoom noj muaj protein ntau
- Yuav tsum paub dab tsi ua ntej pib noj zaub mov protein
Cov zaub mov muaj protein, tseem hu ua kev noj zaub mov kom muaj protein lossis protein ntau yog ua raws li kev noj zaub mov uas muaj protein ntau, xws li nqaij thiab qe, thiab txo qis cov khoom noj uas muaj cov khoom noj carbohydrate, xws li qhob cij lossis nplej zom. Noj cov protein ntau yuav pab txo kev tshaib plab thiab ua rau lub siab xav, vim nws ua ncaj qha rau theem ghrelin thiab lwm cov tshuaj hormones uas ua rau tswj kev qab los noj mov.
Ua li no, cov protein tuaj yeem nce cov metabolism, pab kom hlawv cov calories ntau, thiab qhov tsis muaj cov carbohydrates hauv zaub mov yuav ua rau lub cev siv lwm qhov ntawm cov rog los tsim lub zog.
Nws yog qhov ib txwm hais tias thaum pib ntawm kev noj zaub mov rau tus neeg xav tias me ntsis qaug zog thiab kiv taub hau hauv thawj hnub, txawm li cas los cov tsos mob no feem ntau dhau mus tom qab 3 lossis 4 hnub, uas yog lub sijhawm tsim nyog rau lub cev kom tau txais siv rau qhov tsis muaj carbohydrates. Cov. Ib txoj kev maj mam dhau ntawm kev tshem tawm cov carbohydrates thiab tsis raug kev txom nyem yog los ntawm kev noj zaub mov noj tsawg carbCov. Kawm paub yuav noj cov zaub mov carb qis.
Pub khoom noj rau
Cov khoom noj uas tso rau hauv cov zaub mov muaj protein yog cov khoom noj uas muaj protein ntau thiab muaj cov ntsiab lus carbohydrate tsawg, xws li:
- Cov nqaij ntshiv, ntses, qe, nqaij npua, nqaij qaib ntxhw;
- Skimmed mis, dawb cheeses, skimmed yogurt;
- Mis nyuj los yog txiv ntoo
- Chard, zaub qhwv, zaub ntsuab, zaub xas lav, arugula, zaub dej, nqaij ntses, zaub qhwv, zaub qhwv, lws suav, dib, zaub paj;
- Txiv roj los yog flax roj, txiv ntseej;
- Txiv ntoo, txiv ntoo, noob txiv;
- Cov noob xws li chia, flaxseed, noob hnav, taub dag, paj noob hlis;
- Avocado, txiv qaub.
Kev noj zaub mov protein tuaj yeem nqa mus rau 15 hnub nrog lub sijhawm 3 hnub, thiab tuaj yeem rov ua dua qhov ntau kawg ntawm 15 hnub ntxiv.
Cov Khoom Noj Kom Tsis Zam Txim
Cov zaub mov raug txwv thaum cov khoom noj protein yog cov khoom noj ntawm cov carbohydrates, xws li cov cereals thiab cov tub, xws li mov ci, nplej zom, mov, hmoov, qos yaj ywm, qos yaj ywm thiab qos ntoo. Ntxiv rau cov nplej xws li taum, chickpeas, pob kws, taum pauv thiab taum pauv.
Nws tseem pom zoo kom tsis txhob muaj suab thaj thiab zaub mov uas muaj nws, xws li ncuav qab zib, khoom qab zib, khoom qab zib, dej qab zib, zib ntab thiab kua txiv muaj kua. Ib qho ntxiv, txawm hais tias cov txiv hmab txiv ntoo noj qab nyob zoo, cov txiv hmab txiv ntoo muaj cov piam thaj ntau thiab yog li yuav tsum zam kom tsis txhob noj ntau ntau thaum noj zaub mov muaj protein.
Nws yog ib qho tseem ceeb kom tsis txhob noj cov zaub mov no thaum lub caij noj zaub mov protein kom tsis txhob hloov pauv hauv cov metabolism hauv kev ua kom lub cev tsis txhob siv cov protein thiab rog ua lub zog.
Khoom noj muaj protein ntau
Qhov no yog ib qho piv txwv ntawm cov zaub mov noj zaub mov protein kom tiav rau ib lub lim tiam.
| Noj tshais | Noj su | Noj su | Noj hmo | |
| Thib Ob | Skimmed mis nrog avocado thiab scrambled qe nrog dos thiab paprika | Siav ntses nrog spinach caij nrog txiv qaub tee | 1 lub txiv ntseej roj yog yog roj txiv laum huab xeeb | Nqaij ntses thiab lws suav zaub xas lav nrog tuna, seasoned nrog yogurt cream nrog cilantro thiab txiv qaub |
| Thib peb | Skimmed yogurt nrog flaxseed, nrog nrog cov nqaij yob thiab cov nqaij qaib ntxhw | Grilled nqaij qaib nrog zaub xam lav ntawm dib, zaub xas lav, lws suav, cov roj uas muaj txiv roj thiab txiv qaub | Hau qe thiab zaub ntug hauv paus | Grilled salmon nrog zaub cob pob, zaub ntug hauv paus thiab lws suav zaub xam lav, seasoned nrog txiv qaub thiab roj flaxseed |
| Thib plaub | Kas fes nrog mis nyuj skim thiab 1 hau qe | Omelet nrog cov cheese thiab cov nqaij npua thiab cov arugula nyias muaj cov roj txiv roj thiab txiv qaub | Skimmed yogurt nrog chia cov noob thiab 2 slices ntawm cheese | Zucchini mij nrog av nqaij nyug thiab ntuj lws suav |
| Thib tsib | Avocado smoothie nrog mis nyuj skimmed | Cov tuna tshiab grilled nrog chard thiab caij nrog roj flaxseed | Cov kua txiv qaub nrog qe thiab 1 daim ntawm nqaij qaib cov txwv | Roasted qaib ntxhw mis nrog txiv lws suav thiab grated cheese nrog txiv roj roj, nrog los ntawm arugula thiab grated zaub ntug hauv paus nyias thiab ua ke nrog txiv qaub |
| Hnub Friday | Skimmed yogurt thiab scrambled qe nrog chard thiab cheese | Eggplant stuffed nrog shredded nqaij qaib mis thiab sautéed nrog paprika, dos au gratin nyob rau hauv qhov cub nrog grated cheese | Avocado smoothie nrog txiv mis almond | Omelet nrog spinach thiab sautéed dos |
| Hnub Saturday | Skimmed mis nrog 2 ham thiab cheese yob | Nqaij ntses, arugula thiab zaub xam lav nrog avocado thiab grated cheese thiab hau qe nrog yogurt, zaub txhwb qaib thiab txiv qaub hnav khaub ncaws | 3 walnuts thiab 1 yogurt tsis muaj roj | Carrot cream nrog tsuav nqaij ntawm cheese dawb thiab cilantro |
| Hnub Sunday | Kas fes nrog mis nyuj hauv almond thiab ib qho nqaij npua thiab cheese nqaij | Grilled steak nrog asparagus sautéed hauv cov roj txiv roj | Avocado slices nrog txiv laum huab xeeb | Nqaij ntses salmon nyias nrog zaub xas lav ntsuab thiab ntshav, txhoov avocado, chia cov noob thiab noob txiv, cov caij nyoog nrog txiv roj roj thiab txiv qaub |
Qhov feem ntau ntawm cov zaub mov ntawm cov zaub mov nthuav tawm txawv raws hnub nyoog, poj niam txiv neej, kev siv lub cev thiab seb tus neeg muaj kab mob lossis tsis yog, yog li nws yog ib qho tseem ceeb kom nrhiav cov khoom noj khoom haus kom ua tiav kev txheeb xyuas thiab laij cov feem ntau tsim nyog raws li tus neeg xav tau.
Yuav tsum paub dab tsi ua ntej pib noj zaub mov protein
Ua ntej pib noj zaub mov, nws yog ib qho tseem ceeb kom sab laj nrog kws kho mob lossis tus neeg noj zaub mov kom tsis txhob ua mob rau koj lub cev. Tus neeg noj zaub mov zoo tuaj yeem qhia rau cov zaub mov ntau dua, suav nrog tus kheej nyiam thiab muaj kev txwv kev noj zaub mov zoo.
Kev noj haus zoo li no yuav tsum tsis txhob ua rau cov neeg muaj teeb meem lub raum, vim tias kev noj cov protein ntau yuav ua rau lub raum ua puas tsuaj ntau dua. Kev noj haus yuav tsum tau nqa tawm tsuas yog ntev tshaj 1 hlis, tom qab ntawd nws muaj peev xwm tswj cov zaub mov kom tsis rog txaus kom tswj tau qhov hnyav thiab zam kom tsis txhob muaj qhov hnyav lossis ntau tshaj ntawm qee cov khoom noj hauv lub cev.
Xws li kev ua neeg tsis noj nqaij muaj cov khoom noj nplua nuj nyob hauv cov zaub protein, xws li cov taum pauv, qaib thiab quinoa, piv txwv li.
Saib hauv daim vis dis aus no cov zaub mov zoo tshaj plaws uas sib xyaw ua ke kom muaj protein, nrog rau nqaij:
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