Cov protein ua ib qho tseem ceeb heev: nws yog cov khoom siv tsev rau lub hlwb ntawm peb lub cev. Yog tias koj tau swm rau nws los ntawm cov khoom tsiaj, tom qab ntawd kev tsis muaj nqaij, mis thiab qe tuaj yeem hloov mus rau qhov kev ntsuas tiag tiag rau koj thiab muaj teeb meem kev noj qab haus huv.
Hauv kev tshuaj xyuas niaj hnub no, cia tham txog cov khoom dab tsi uas koj tuaj yeem hloov cov tsiaj protein thaum lub sijhawm zoo tshaj plaws kom ua tau zoo thiab muaj zog.
Lub taum
Peas, txiv ntoo, taum, lentils, soy thiab lwm txoj kab - yeej tiag tiag hauv cov ntsiab lus ntawm cov nroj tsuag protein. Lawv yuav ntev muab kev nkag siab ntawm sancation, lawv tsis ua mob rau cov metabolism uas muaj ntau cov calories hauv lub cev thiab tsim muaj cov roj ntsha muaj txiaj ntsig zoo hauv lub cev. SoyBean yog qhov tsim nyog nyias yog: nws txo qib ntawm cov cholesterolol, txhim kho cov raum phem, txhim kho cov ua haujlwm raum thiab tshem tawm Dioxin Carcinogen los ntawm lub cev.
Los ntawm legumes koj tuaj yeem npaj cov tais diav qab heev: piv txwv li, hom humus lossis txaus siab txaus siab zaub xam lav nrog taum, taum pauv thiab falafel. Thiab yog li ntawd lub legumes tau zoo dua nqus, lawv yuav tsum tau siv ua ke nrog zaub.
Crupes thiab bran
Thaum lub sij hawm tus ncej loj, nws yog qhov tsim nyog yuav tsum noj cov khoom lag luam: lawv tsis tsuas yog cov zaub protein, tab sis kuj muaj ntau tus amino acids uas ploj lawm hauv legumes. Nyob rau hauv cov hnub ntawd thaum koj tuaj yeem siv cov zaub mov siav, peb qhia koj thaum pib porridge: mov, pob txha, xws li bulgur, movie thiab Kuskus. Lawv yuav sau lub cev nrog cov kab tseem ceeb, txhim kho cov metabolism thiab tsa koj mus noj hmo.
Pab tau zoo heev thiab Bran, tshwj xeeb tshaj yog oatmeal: lawv muaj cov tshuaj protein ntau thiab cov rog. Tsis tas li ntawd, lawv tau muaj kev tsis txaus ntseeg uas txhim kho lub plab hnyuv peristalis thiab purify lub cev los ntawm slags thiab co co toxins. Bran tuaj yeem nyob hauv cov ntaub dawb huv los ntawm cov dej haus, lossis ntxiv cov tais diav kub thiab zaub nyoos rau cov cereals.
Ceev thiab noob
Cov pab pawg ntawm cov khoom lag luam nplua nuj nyob rau hauv cov zaub protein suav nrog cov txiv ntoo. Ib qho ntxiv, lawv yog ib qho tseem ceeb rau kev ua haujlwm hauv cov hluas, vim tias lawv pab lub cev ua cov tshuaj hormones tshwj xeeb uas qeeb cov txheej txheem kev laus.
Feem ntau cov protein zoo tshaj plaws muaj cov txiv ntoo, qhov chaw yog qhov chaw thib ob yog coj los ntawm cov almond. Lawv cov txiv hmab txiv ntoo tuaj yeem sib xyaw nrog cov txiv hmab txiv ntoo qhuav lossis ua cov zaub nyoos nrog lawv, piv txwv li, xws li noj zaub mov qab nrog avocado thiab spinach. Txawm li cas los xij, nco ntsoov tias cov txiv ntoo yog cov khoom siv calorie, yog li nws yog qhov zoo dua los txwv peb tus kheej mus rau 4-5 daim ib hnub.
Nws muaj txiaj ntsig zoo txaus siab rau ob kab, chia thiab paj noob hlis noob - zaum kawg 24% muaj protein ntau. Txawm li cas los xij, nws yuav tsum nco ntsoov tias lub cev muaj peev xwm tag nrho cov kev xav tsis muaj ntau tshaj 100 g sunflower noob ib hnub.
Nceb
Cov peev txheej Protein tuaj yeem rov qab hloov dua nrog cov nceb: tshiab, qhuav marinated lossis khov. Qee cov kws tshawb fawb ua tau raws li cov kev xav uas nceb tau noo nrog lub cev zoo dua li nqaij. Ib qho ntxiv, cov nceb tsawg, thiab yog li ntawd koj tsis tas txhawj txog daim duab. Cov nceb Dawb yog suav tias yog kev sib tw ntawm kev saj thiab kev ua tau zoo, thaum nyob hauv cov khoom siv qhuav, kev pom muaj txiaj ntsig zoo dua nyob rau hauv tshiab.
Yooj yim hauv kev npaj thiab tib lub sijhawm ua tau heev thiab tsw qab cabbage nrog cov hav zoov nceb yog qhov kev xaiv zoo rau cov khoom siv ntxhua khaub ncaws. Txawm li cas los xij, hauv daim ntawv qhia koj tuaj yeem siv cov xyoob thiab charignInons.
Zaub thiab txiv hmab txiv ntoo
Cov zaub thiab txiv hmab txiv ntoo tsis yog qhov dav ntau cov protein, tab sis lawv tuaj yeem muab txhua yam kev pab. Feem ntau yuav tsum tau sab laug ntawm zucchini, zaub qhwv, qos yaj ywm, asparagus, dib, figagua, hnub, kiwi thiab txiv tsawb. Txiv tsawb tseem muaj zog los ntawm kev tsim cov serotonin, lub luag haujlwm rau lub siab zoo, thiab qhov no yog qhov tshwj xeeb tshaj yog thaum lub sijhawm tshaj tawm.
