Yuav Ua Li Cas Kom Tau Cov protein ntau txaus rau ntawm Zaub Tsuag Zaub Mov

Zoo Siab

• Koj xav tau cov protein ntau npaum li cas?
• Qhov chaw ntawm tsob nroj-raws li Protein
• Ib qho yooj yim Nqaij-rau-Nroj Tsuag Protein Swps
• Ntsuam xyuas rau

Kev noj zaub mov raws tsob ntoo tuaj yeem txhawb koj lub zog tiv thaiv kab mob, ua rau koj lub plawv muaj kev noj qab haus huv, thiab pab koj nyob ntev dua, kev tshawb fawb qhia. Thiab nws tseem tuaj yeem muab tag nrho cov protein uas koj xav tau.

"Koj tsuas yog yuav tsum tau ua tib zoo xav me ntsis hauv koj txoj kev npaj," hais tias Kaj ntug Jackson Blatner, R.D.N., tus sau ntawm Kev noj haus Flexitarian (Yuav Nws, $ 17, amazon.com) thiab a Cov duab Brain Trust tus tswv cuab. Nws hais tias "Qhov tseem ceeb yog noj ntau yam zaub mov kom tau txais qhov zoo tshaj plaws ntawm cov protein, ntxiv rau cov vitamins, minerals, thiab lwm yam khoom noj uas koj lub cev xav tau," nws hais.

Ua raws cov theem yooj yim no txhawm rau tsoo koj lub hom phiaj protein-protein, txawm tias koj tab tom sim Meatless Monday lossis hloov mus rau kev noj zaub mov vegan tag nrho.

Koj xav tau cov protein ntau npaum li cas?

"Cov poj niam nquag xav tau 0.55 txog 0.91 gram ntawm cov protein ib phaus ntawm lub cev hnyav ib hnub, raws li American College of Sports Medicine," hais tias Blatner. Mus rau qhov ntau dua yog tias koj tab tom ua haujlwm hnyav. Nws hais tias "Qhov ntawd yuav pab koj kho, txhim kho, thiab tswj cov leeg nqaij," nws hais. Nrog qhov xav hauv siab, nws tau pom zoo tias tus poj niam laus uas hnyav 150 phaus haus ntawm 83 txog 137 grams ib hnub, piv txwv. Yog tias koj pib xav tias tshaib plab thaum noj mov lossis tsis txaus siab, tshee tshee, lossis mob taub hau, koj yuav xav tau ntxiv cov cog cog ntau ntxiv rau koj hnub. (Nyeem ntxiv ntawm no: Raws nraim pes tsawg Protein koj xav tau ib hnub)

Qhov chaw ntawm tsob nroj-raws li Protein

Cov pab pawg tseem ceeb no yuav yog koj thawj koom ruam zoo tshaj plaws thaum sau cov zaub mov muaj protein ntau. (Kuj nyeem txog ntawm Cov Yooj Yim-Digestible Sources ntawm Cov Tsiaj-Raws li Protein yog tias koj lub plab tsis tuaj.)

• Taum thiab Legumes: Ib 1/2 khob ntawm cov taum dub siav, chickpeas, los yog lentils muaj 7 mus rau 9 grams ntawm cov nroj tsuag raws li cov protein.
• Ceev: 1/4 khob ua haujlwm ntawm cov txiv laum huab xeeb, almonds, cashews, lossis pistachios muaj 6 txog 7 grams ntawm cov protein cog cog; pecans thiab walnuts muaj 3 txog 4 grams, feem.
• Noob: Koj yuav tau txais 7 txog 9 grams ntawm cov protein cog los ntawm 1/4 khob taub dag lossis noob paj noob hlis, thiab 4 txog 6 grams los ntawm 2 diav ntawm flaxseeds, chia noob, lossis noob hemp. (Hemp lub siab yuav ua txoj haujlwm tiav ib yam nkaus.)
• Cov nplej tag nrho: 1/2 khob-ua noj oatmeal lossis quinoa muaj 4 grams ntawm cov protein cog cog; nplej xim av lossis soba noodles muaj 3. Sprouted whole-grain bread thiab qhwv muaj 4 txog 7 grams ib zaug.
• Soy khoom:Koj yuav tau qhab nia kwv yees li 6 grams ntawm cov nroj tsuag muaj protein ntau los ntawm ib daim ntawm cov taum paj ruaj khov thiab qhov hnyav 17 grams los ntawm 1/2-khob ua haujlwm ntawm tempeh. (Related: Txhua Yam Koj Yuav Tsum Paub Txog Soy Foods)

Ib qho yooj yim Nqaij-rau-Nroj Tsuag Protein Swps

Hloov cov nqaij, nqaij qaib, thiab ntses nrog taum, txiv ntseej, thiab nplej hauv koj cov tais diav uas koj nyiam kom ntxiv cov protein ntau cog cog rau koj lub phaj. Feem ntau, siv 1/4 khob taum los yog legumes rau 1 oz. ntawm nqaij, hais tias Blatner. Nov yog qee cov tswv yim cog qoob loo raws cov protein kom koj pib. (Khaws nyeem: High-Protein Vegan Meal Tswv Yim)

• Lentil thiab Chopped Walnut Ragù: Ua ke cov taum xim av lossis ntsuab taum thiab ci, zom cov txiv ntseej nrog cov txiv lws suav, nceb, qej, dos, thiab zaub basil los ua cov ntses rau koj nyiam pasta.
• Edamame Fried Brown Rice: Sauté shelled edamame (1/2 khob ntawm nws ua noj muaj 9 grams ntawm cov protein cog cog) nrog mov xim av, veggies, qej, qhiav, thiab txiv maj phaub aminos. Sab saum toj nrog qee cov toasted sesame roj thiab noob hnav. (Los yog pauv koj cov khoom noj nrog cov zaub qhwv kib no.)
• Chickpea Tacos: Ua noj chickpeas nrog kua hmoov, paprika, cumin, thiab oregano; ntxiv roasted carrots, beets, zucchini, lossis fennel; thiab sab saum toj nrog cilantro, liab lossis ntsuab salsa, thiab dollop ntawm cashew cream. (Related: Txoj Kev Tshiab Kom Spice Up Taco Tuesday)

Duab Magazine, Lub Peb Hlis 2021 qhov teeb meem

Ntsuam xyuas rau