Noj tshais muaj protein ntau yog tshais zoo tshaj rau poob phaus

Zoo Siab

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Hla thawj pluas noj ib hnub yog qhov khoom noj khoom haus tseem ceeb tsis yog-tsis yog. Noj tshais zoo tau pom tias yuav txhim kho lub zog thiab kev xav, kickstart koj cov metabolism, thiab pab tau koj noj tsawg dua nyob rau ib hnub. Tab sis tsuas yog lob cov granola bar thiab khob kas fes ntawm chaw ua haujlwm yuav tsis txiav nws.

Txoj kev tshawb fawb tshiab tau ua hauv Tsev Kawm Ntawv Qib Siab University of Missouri tau pom tias thauj koj lub phaj nrog cov protein yog qhov tseem ceeb heev kom ua kom poob phaus thiab txhawb cov txiaj ntsig ntawm kev noj tshais zoo. Cov kws tshawb fawb pom tias thaum tib neeg noj tshais uas muaj 35 grams ntawm cov protein, lawv xav tias tsis tshaib plab thiab noj tsawg dua thaum nruab hnub thiab tau txais cov rog tsawg dua li 12 lub lis piam piv rau cov neeg uas hnyav dua 13 grams xwb. (Raws li yuav ua li cas koj yuav tsum tshaj tawm koj cov protein kom tau txais thoob plaws ib hnub, nrhiav kom paub Qhov Zoo Tshaj Plaws Protein-Eating Strategy rau Poob.)

Yog li vim li cas thiaj li ntim rau hauv cov protein kom koj tsis txhob ntim rau hauv phaus? "Protein yog ib qho ntawm cov khoom noj muaj txiaj ntsig tshaj plaws, vim nws xav tau kev ua haujlwm ntxiv rau lub cev txhawm rau zom, zom, thiab zom zaub mov," hais tias New York-based nutritionist Lisa Moskovitz, RD, uas tsis koom nrog txoj kev tshawb no. Nws kuj yuav siv sij hawm ntev dua rau kev zom, yog li nws ua rau koj puv, ntev dua. "Qhov ntau koj txaus siab, koj muaj feem yuav ua kom muaj kev noj qab haus huv thiab ntse dua kev txiav txim siab zaub mov txhua hnub."

Tsis txhob poob siab los ntawm qhov hnyav 35 grams. Cov neeg koom nrog txoj kev tshawb no yog tag nrho cov tub loj hlob uas muaj npe nrov xav tau roj ntau dua li peb cov neeg laus loj hlob. Ntxiv rau, koj yeej tuaj yeem tsuas yog nqus lossis siv ntau tshaj 30 grams ntawm cov protein ntawm ib qho zaum, Moskovitz piav qhia. Nws pom zoo kom tua kom ze rau 20 mus rau 25 grams ntawm noj tshais.

Qe Scramble(26 g ntawm cov protein)

Sib tov ib lub qe tag nrho thiab ob lub qe dawb thiab ua noj. Muab tso rau ntawm daim ntawm Ezeikel qhob cij thiab sab saum toj nrog 1 ooj lub teeb Swiss cheese thiab 2 tablespoons avocado.

Greek Yogurt Parfait(26 g ntawm cov protein)

Sab saum toj 1 khob ntawm Greek yogurt nrog 4 tablespoons almonds thiab 1 khob ntawm blueberries tshiab.

Smoked Salmon Toast(25 g ntawm cov protein)

Sab saum toj ob daim ntawm Ezeikel qhob cij nrog 2 ooj ntawm cov ntses salmon thiab 2 lub teeb kis tau cov cheese.

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