Cov npe kawg ntawm cov zaub mov muaj protein ntau uas koj yuav tsum tau noj txhua lub lim tiam

Zoo Siab

• High-Protein, High-Fat Foods
• High-Protein, High-Carb Foods
• High-Protein, Tsawg-Carb Zaub Mov
• High-Protein, Low-Fat Foods
• Tshuaj xyuas rau

Kev suav macronutrients-protein, rog, thiab carbs-yuav tsis yog lub ntsiab lus tseem ceeb, tab sis tib neeg yog pib them ntau xim rau nws. Thiab thaum qee qhov kev noj zaub mov xav kom koj txwv cov carbohydrates lossis rog, yuav luag txhua qhov kev noj haus-los ntawm keto noj zaub mov thiab Mediterranean noj kom tag nrho 30 thiab DASH kev noj zaub mov-muab lub teeb ntsuab rau cov zaub mov muaj protein ntau. Vim li cas?

Abby Olson, RD, tus tswv ntawm Encompass Nutrition hauv St. Paul, MN hais tias "Amino acids, cov organic molecules uas ua rau cov protein, yog qhov tseem ceeb ntawm lub tsev lub neej," hais tias Abby Olson, RD, tus tswv ntawm Encompass Nutrition hauv St. Paul, MN. "Tsis zoo li cov carbohydrates thiab rog, koj lub cev tsis khaws cov amino acids ntxiv, thiab lawv yuav tsum tau noj txhua hnub."

Hauv lwm lo lus, yog tias koj poob qis ntawm koj qhov kev pom zoo kom noj cov zaub mov muaj protein ntau, koj lub cev sab hauv thiab sab nraud yuav raug kev txom nyem.

"Koj xav tau cov protein ua cov plaub hau, ntshav, enzymes, thiab ntau ntxiv," piav qhia Brooke Alpert, RD, tus sau ntawm Noj Detox. "Qhov kev pom zoo txhua hnub yog 0.8 grams ntawm cov protein ib kilogram ntawm lub cev hnyav, yog li 130-phaus poj niam yuav xav tau tsawg kawg 48 grams ntawm cov protein. Hauv kuv qhov kev xyaum, kuv tau pom cov lej ntawd yog me ntsis [yog] hloov ntawm kev tsom mus rau grams, Kuv tsuas hais kom kuv cov neeg siv khoom kom paub tseeb tias muaj ib qho kev pabcuam ntawm cov protein ntawm txhua pluas noj. "

Koj lub duav tuaj yeem raug kev txom nyem yog tias koj tsis noj cov zaub mov muaj protein ntau txhua hnub. Kev tshawb fawb qhia pom kev sib txuas ntawm kev noj zaub mov zoo noj kom tsawg thiab hnyav dua, ntau lub cev nqaij ntshiv, cov roj (cholesterol) zoo dua, noj qab nyob zoo rau lub duav-piv-piv, thiab txo cov ntshav siab.

Ntaus koj cov quota nrog daim ntawv teev cov khoom noj zaub mov-pom zoo cov zaub mov muaj protein ntau uas haum rau hauv ib qho kev noj zaub mov.

High-Protein, High-Fat Foods

1. Fat Greek Yogurt

Hla lub thawv "xoom" thiab khoom noj txom ncauj ntawm yogurt ua nrog mis nyuj tag nrho (feem ntau kwv yees li 4 feem pua ​​rog). Ntxiv nrog rau kev tshaib plab-ua kom rog, txhua qhov kev pabcuam muab ib ncig 20 grams ntawm cov protein. "Piv rau yogurts li niaj zaus, cov rog Greek yog txoj kev txaus siab dua vim nws pab tswj cov ntshav qab zib kom zoo," Alpert hais. Khaws rau ntau yam tsw qab (koj tuaj yeem ntxiv koj tus kheej cov khoom qab zib yog tias nws qab heev) kom paub tseeb tias ntxiv qab zib tsis zais rau koj.

Sim qhov no: Sweet Potato thiab Chive Dip

2. Ceev

Txawm hais tias koj nyiam cov pecans dawb, almond butter rau ntawm koj ib nrab hnub qhaub cij, los yog cov pob txha ntawm cov pob kws hauv koj cov kev sib xyaw ua ke, koj yuav tau qhab nia txaus siab ntawm cov protein (kwv yees li 5 grams ib ooj), roj, thiab fiber ntau los ntawm cov txiv ntoo. Alpert hais tias "Ntsuas yog trifecta ntawm kev noj qab haus huv noj qab haus huv," hais tias Alpert. "Lawv muab kev sib xyaw ntawm tag nrho peb cov macronutrients, uas rov pab sib npaug cov ntshav qab zib, thiab lawv yog vegan qhov chaw muaj protein ntau." (Nov yog cov zaub mov muaj protein ntau rau vegans.)

Sim qhov no: Pistachio-Crusted Tilapia

High-Protein, High-Carb Foods

3. Taum

Ua tsaug rau taum, nws muaj peev xwm ncav cuag koj qhov pom zoo ntawm cov protein txhua hnub yam tsis muaj nqaij. Npaj koj lub pantry nrog cov taum garbanzo, taum dub muag, lentils, thiab taum cannellini kom pov rau hauv zaub nyoos, do rau hauv kua zaub, thiab sib xyaw rau hauv hummus. (Cov 13 cov zaub mov hauv tsev hummus no yog qhov tshwj xeeb tshaj yog cua.) Tsis yog koj yuav tau li ntawm 15 grams ntawm cov protein ib khob, nyob ntawm seb muaj ntau yam, tab sis "lub siab noj qab haus huv cov zaub mov muaj protein ntau [tseem] muab fiber ntau, B vitamins, hlau, folate, calcium, potassium, phosphorus, thiab zinc, "hais tias Olson. Ntxiv rau, tsis tas yuav ntshai cov suav suav, ntxiv Alpert. "Feem ntau ntawm cov carbohydrates yog cuam tshuam nrog suav cov fiber ntau, yog li lawv tseem muaj kev noj qab haus huv thiab yog qhov kev xaiv zoo rau cov protein tsis muaj nqaij."

Sim qhov no: High-Protein Vegan Southwestern Salad

4. Lentil Pasta

Sau koj cov zaub mov nrog cov zaub mov muaj protein ntau tsis txhais tau tias lub tais ntawm cov nplej zom tsis txwv. Kev noj 2-ounce ntawm pulse-based noodles (pulses yog peas qhuav, lentils, taum, thiab chickpeas) muaj qhov tsim nyog 2.5: 1 piv ntawm carbs rau protein (35 grams thiab 14 grams, raws li), ntxiv rau fiber ntau dua nws cov hmoov nplej. -raws tus npawg. Olson hais tias "Kev siv ntau qhov chaw muaj protein ntau nyob rau ib hnub tso cai rau koj ua tau raws li koj cov kev xav tau protein thaum tsoo koj cov rog, carbohydrates, thiab cov vitamins xav tau," Olson hais.

Sim qhov no: Bolognese Ntsuab Chile Chorizo ​​Pasta Sauce Rigatoni (siv lentil rigatoni)

High-Protein, Tsawg-Carb Zaub Mov

5. Qe

Tau tawg nrog qhov ua noj sai, muaj txiaj ntsig zoo heev, xaiv tus neeg tsis noj nqaij. Ib lub qe muab 6 grams ntawm cov protein thiab tsawg dua 1 grams carbs, thiab tsis yog, koj yuav tsum tsis txhob freak tshaj 190 milligrams ntawm cov roj cholesterol: Ib qho tshuaj xyuas hauv British Medical Journal pom tsis muaj kev sib txuas ntawm kev noj qe thiab cov roj cholesterol ntsig txog mob plawv lossis mob stroke. Hom ua rau koj xav noj tshais rau noj hmo, tsis yog? (Mis kuj tseem yog qhov zoo ntawm cov protein nrog cov mis tsis muaj rog muab 8.4 grams rau 8-ounce iav.)

Sim qhov no: Noj tshais Pizza Quiche

6. Nqaij Qaib Nqaij Qaib

Thaum twg cov tsiaj muaj protein ntau ib txwm muaj qis hauv cov carbohydrates thiab muaj protein ntau, ob qho tib si Alpert thiab Olson nyiam cov ntses salmon rau nws qhov muaj zog omega-3 stats. "Sib tov koj cov zaub mov nrog cov protein qis thiab cov kev xaiv uas muaj roj ntau dua, xws li ntses, txhawm rau npog koj cov zaub mov xav tau rau cov khoom noj tseem ceeb xws li hlau, vitamins B, thiab zinc," Olson hais. Ib qho 3-ounce fillet ntxiv 17 grams ntawm cov protein rau koj niaj hnub Rx. (BTW, ntawm no yog qhov sib txawv ntawm kev ua liaj ua teb thiab nuv ntses salmon.) Muaj lwm yam kev xaiv nqaij nruab deg uas suav nrog suav cov protein ntau rau tsuas yog 4-ounce pab: rainbow trout (27.5g), bluefin tuna (34g), thiab cov kaus poom tuna (26g).

Sim qhov no: Miso-Lime Salmon nrog Couscous, Broccoli, thiab Peppers

High-Protein, Low-Fat Foods

7. Qaib mis

Grilled nqaij qaib yog tus mus-rau lub cev nqaij daim tawv xaiv vim li cas: Ib qho 3.5-ounce ua haujlwm ntawm lub cev tsis muaj nqaij, tawv nqaij tawv nqaij lub mis muaj tsawg dua 4 grams rog thaum muab hnyav 31 grams ntawm cov protein-tag nrho rau tsuas yog 165 calories. Ua kom ci, ci, lossis ci ntau dua li yias-kib lossis sib sib zog nqus kib yog tias koj tab tom saib xyuas qhov rog kom tsawg. Lwm cov kev xaiv cov nqaij muaj protein ntau yog hlais cov nqaij qaib mis (6g rau 1 ooj) thiab nqaij nyug sirloin (34g rau 4-ounce noj).

Sim qhov no: Qhib-ntsej muag Qaib Bruschetta Sandwiches

8. Quinoa

Quinoa yog ib qho nrov npe ntawm cov zaub mov muaj protein ntau vim tias nws tseem tsis muaj gluten-dawb, neeg tsis noj nqaij, thiab rog tsawg, hais tias Alpert. Cov qoob loo thaum ub muaj 8 grams ntawm cov protein rau txhua lub khob ua noj, ua rau nws yog cov phaj zoo rau txhua pluas noj. Yog tias koj tab tom nrhiav rau lwm cov khoom noj uas muaj protein ntau, xav txog cov txiv laum huab xeeb butter (8g rau 2 tablespoons), edamame (11g rau 1/2 khob), thiab khov tofu (20g rau 1/2 khob).

Sim qhov no: Vegan Rainbow Quinoa Zaub xam lav

Tshuaj xyuas rau