Leej Twg Yuav Tsum Sim Zaub Mov Muaj protein ntau?

Zoo Siab

• Ntsuam xyuas rau

Koj tau pom nws ntawm lub chaw dhia ua si: tus poj niam toned uas ib txwm tua nws ntawm lub rooj zaum zaum thiab zoo li nyob ntawm cov qe hnyav, grilled nqaij qaib, thiab whey protein co. Nws yog qhov ib txwm rau koj xav paub yog tias cov phiaj xwm noj zaub mov muaj protein ntau yog qhov zais cia tiag tiag kom yuag. Tshwj xeeb txij li nws tau hais txog kev hloov pauv raws li kho nrog muaju thiab lub cev zoo.

Feem ntau ua ke nrog kev noj zaub mov kom tsis muaj carbohydrate (xav tias paleo lossis Atkins), cov zaub mov muaj protein ntau tau pom los txhawb qhov poob qhov hnyav, txhim kho kev txaus siab tom qab noj mov, thiab tseem pab tswj ntshav qab zib. Ntxiv rau, nws pab kho koj cov leeg nqaij thaum lawv tsim kua muag thaum tawm dag zog. (Tsis txhob txhawj, lub kua muag me me yog qhov qub. Thaum lawv kho, koj cov leeg rov qab zoo dua qub.)

Tab sis txoj kev noj mov no tsis yog ib qho me me-haum-daws rau txhua tus neeg saib kom poob ob peb phaus. Qhov tseeb, noj ntau dua li qhov pom zoo ntawm cov protein (kwv yees li 0.8 mus rau 1.0 grams ntawm cov protein ib kilogram ntawm lub cev hnyav - lossis 55 mus rau 68 grams rau ib tus neeg hnyav 150 phaus-raws li kws qhia noj zaub mov Jennifer Bowers, Ph.D.) tuaj yeem ua tau. rau qee qhov teeb meem. Ib lub tsev kawm tshawb fawb hauv University of Connecticut tau tshaj tawm tias lub cev qhuav dej yog qhov teeb meem, thaum lwm qhov kev tshawb fawb tau qhia tias kev noj zaub mov muaj protein ntau tau cuam tshuam nrog kev pheej hmoo pheej hmoo ntawm mob qog noj ntshav thiab mob raum. Thiab tib neeg ntawm cov zaub mov muaj protein ntau nplua nuj nyob hauv cov nqaij liab muaj qib uric acid ntau dua hauv lawv cov ntshav, uas tuaj yeem ua rau muaj kev pheej hmoo ntawm gout.

Yog li hom neeg twg yuav tau txais txiaj ntsig los ntawm kev noj zaub mov muaj protein ntau? Cov kws tsim lub cev muaj peev xwm thiab leej twg tab tom nrhiav rau lub sijhawm luv luv, hais tias Jonathan Valdez, RDN, tus thawj coj ntawm Greater New York Dietetic Association. Nws hais tias "Txoj kev noj mov no tsis yog rau lub sijhawm ntev kom poob phaus hauv ib xyoos," nws hais. "Txhua tus neeg uas muaj teeb meem rau lub raum ua rau muaj kev pheej hmoo rau lub raum pob zeb los yog gout, lossis cov neeg mob ntshav qab zib lossis ntshav siab yuav tsum tau txiav txim siab ntawm lawv."

Ib yam li kev noj zaub mov txhua hnub, Valdez qhia rau txhua tus xav txog hom khoom noj muaj protein ntau, cov zaub mov qis-carb kom ua raws nrog kws kho mob xub thawj lossis sau npe noj zaub mov noj.

Psst: Nrhiav rau qhov kev xaiv nrawm thiab qab uas ntim nrog cov protein? Sim Jimmy Dean Delights Broccoli thiab Cheese Egg'wich. Nrog rau pluas tshais, noj qab nyob zoo tuaj rau koj lub phaj hauv ob feeb, koj yuav tau qhab nia loj ntawm cov protein nrog ob lub qe qe frittatas qhaub cij nqaij qaib hnyuv ntxwm thiab cheese chaw.

"Koj yuav xav tau dej ntau dua, vitamin B6 (rau cov metabolism hauv protein), thiab lwm cov vitamins xws li calcium, magnesium, vitamin D, thiab hlau," nws hais. "Thaum koj tab tom txiav cov carbohydrates thiab qab zib, muaj qis glycogen cia hauv cov leeg, uas tuaj yeem ua rau cov zaub mov tsis zoo."

Yog tias koj tau txais kev mus tom ntej los ntawm koj tus kws kho mob, ces xyuas kom tseeb tias koj ntse txog koj cov protein xaiv. Nws yog qhov zoo tshaj plaws kom ncav cuag tag nrho cov khoom noj ntawm koj cov macronutrients, es tsis yog cov tshuaj ntxiv. (Tab sis, yog tias koj nyob hauv khw, cov no yog cov hmoov protein zoo tshaj plaws rau cov poj niam.) Valdez xav kom Greek yogurt los yog lwm yam khoom noj uas muaj protein ntau, xws li ntses salmon, nqaij nyug, los yog taum paj - kwv yees li 3 ooj (txog qhov loj. ntawm ib lub lawj ntawm daim npav) yog qhov loj me me.

Ntsuam xyuas rau