Cov Proteins ua kom muaj kev ua haujlwm ntawm txhua lub cev. Nrog nqaij thiab cov khoom noj siv mis, ib tus neeg tau txais cov txheej txheem ntawm cov amino acids tseem ceeb rau kev tsim nws lub cev nqaij daim tawv. Rau cov neeg tsis noj zaub noj, cov protein tsis muaj zog yuav dhau los ua qhov teeb meem sai sai, txij li qhov nws tau noj nrog tsiaj zaub mov muaj tsawg lossis tsis tuaj.
Tsis tas li, nws muaj qee cov amino acids tseem ceeb. Lub cev tsis paub ua kom coj los ua ke ntawm lawv tus kheej, zoo li txhua lwm cov amino acids, thiab tau txais lawv tsuas yog los ntawm zaub mov. Cov tshuaj no tau pom nyob hauv daim ntawv fim feem ntau ntawm cov khoom noj tsiaj.
Txhawm rau hloov cov protein tseem ceeb, cov neeg tsis noj nqaij suav nrog muaj protein ntau cov zaub mov mis thiab cov khoom noj cog rau hauv lawv cov pluas noj.
Ntau npaum li cas Protein Ua Neeg tsis noj nqaij thiab Vegan Xav Tau
Ib tus neeg laus xav tau 0.8 g ntawm protein rau 1 kg ntawm lub cev hnyav hauv ib hnub. Muaj tus qauv uas koj tuaj yeem xam koj qhov xav tau protein ntau.
Lub cev qhov hnyav tau muab faib los ntawm 2.2, qhov tshwm sim txhais tau hais tias lub vas nyhav tsis suav nrog kua. Qhov tshwm sim tau khoo nrog 0.8. Qhov tshwm sim tus naj npawb qhia txog cov protein ntau txaus ib hnub.
Sau cov Protein Cov Zaub Mov Uas Haum rau Cov Neeg Noj Zaub Mov
Kev noj zaub mov rau lub cev txhais tau tias tshem tawm cov nqaij los ntawm cov khoom noj kom tiav. Tab sis rau lub neej zoo, kev nqus ntawm cov protein yog qhov tsim nyog. Tsiaj protein tuaj yeem tau los ntawm khoom noj siv mis.
Muaj ntau ntau cov khoom noj uas tau muab xam tsis pom tseeb tias tus neeg tsis noj nqaij thiab muaj npe hauv cov lus.
| Khoom | Qhov chaw |
| Nkaws | Pob txha mos, pob txha, hooves |
| Cov zaub ua kaus poom zaub mov | Tsiaj rog rog tuaj yeem pom |
| Marshmallow, souffle, paj npleg | Muaj cov nkaws |
Kua mis nyeem qaub (Greek, tsis muaj rog)
Muaj 10 g ntawm protein ib 100 g. Cov kua mis Greek yog nyeem pab hlawv cov rog thiab txhawb kev loj hlob ntawm cov nqaij pob txha. Cov khoom lag luam tseem muaj cov kab mob probiotics - cov kab mob uas ua rau txoj hnyuv hauv plab thiab koom tes hauv kev zom zaub mov thiab kev tsim kom muaj kev tiv thaiv kab mob.
Tsev cheese
100 g muaj 14-16 g ntawm protein. Yog tias koj ua raws li kev noj zaub mov muaj protein, koj yuav tsum muab txoj kev nyiam rau cov rog tsev cheese tsawg.
Mis nyuj haus (qhuav / skimmed)
100 g ntawm mis hmoov muaj 26 g ntawm protein. Siv rau qhov hnyav poob thiab cov leeg lub cev. Cov mis nyuj hmoov yog 80% casein, yog li nws yog siv los ntawm cov kis las los ua cov protein qeeb. Tsis tas li, cov khoom lag luam yog siv rau kev poob phaus.
Cheese (Parmesan)
Parmesan yog ib qhov ua tiav protein rau cov neeg tsis noj nqaij. 100 g ntawm cov khoom muaj 38 g ntawm cov protein.
Tshis cheese
Cov khoom muaj 22 g ntawm cov protein ib 100 g. Tsis tas li ntawd, cov tshij muaj ib cov vitamins thiab minerals ntau, nws txhawb cov leeg khov kho vim nws cov khoom muaj protein ntau.
Xuva Feta
100 g ntawm cheese muaj 14 g ntawm protein. Cov khoom siv mis nyuj yog feem ntau siv ua cov khoom xyaw hauv zaub nyoos.
Qe
Cov qe qaib yog ib qhov ntawm cov protein ua tiav, cov rog thiab carbohydrates. Muaj 13 gram ntawm cov protein ib 100 grams. Txuas ntxiv, lawv muaj cov ntsiab lus tseem ceeb ntawm cov vitamins B.Qhov hom kev ua noj ua haus zoo tshaj plaws yog kev ua noj ua haus.
Nws tsis pom zoo rau haus qe vim tias muaj kev pheej hmoo ntawm kev ua mob salmonellosis.
Sau cov zaub mov muaj protein ntau
Cov zaub mov veans nruj ua raws li kev noj zaub mov cog, uas cuam tshuam kev tsis lees paub tsis yog nqaij xwb, tab sis kuj tau cov khoom tau los ntawm cov tsiaj, yog li lawv cov khoom noj tsis txaus pab rau cov protein tsis txaus.
Txawm li cas los xij, nrog cov muaj tseeb ntawm cov ntawv qhia zaub mov los ntawm daim ntawv tso cai ntawm cov khoom xyaw, qhov tshwm sim ntawm qhov tsis zoo vim tias tsis muaj cov tsiaj protein tuaj yeem tiv thaiv tau.
Chia (Spanish Sage) Noob
Chia cov noob muaj 16.5 g ntawm protein rau 100 g ntawm cov khoom. Spanish sage yog cuaj qhov tseem ceeb ntawm cuaj amino acids. Tsis tas li ntawd, cov noob muaj cov rog, carbohydrates, fiber. Qhov no muaj pes tsawg leeg txhim kho plab hnyuv thiab ua kom muaj cov zom zaub mov ntxiv.
Cov kua taum thiab kua zaub
Soy yog hloov zoo rau cov nqaij uas nws muaj 50% protein. Txhawb nqa qhov kev rov ua kom tiav ntawm cov amino acid tsis txaus. Taum siv yog khoom noj.
Kev noj ntau dhau ntawm cov nroj tsuag los ntawm tus txiv neej tuaj yeem tsim kev puas tsuaj rau lub cev, vim tias cov kua muaj phytoestrogens - cov sib txuas hauv cov qauv zoo ib yam li poj niam txiv neej cov tshuaj hormones.
Cov taum no yog siv los npaj cov khoom lag luam hu ua tempeh, uas nrov heev hauv cov neeg ua zaub ua mov noj.
Hemp noob
100 g muaj 20.1 g ntawm protein. Hemp noob yog non-toxic. Lawv ntxiv rau zaub nyoos lossis tshuaj ntxiv rau kev ua kis las.
Cov khoom lag luam tseem muaj cov roj ntau ntawm cov kab mob hu ua polyunsaturated fatty acids, uas tiv thaiv kev txhim kho kev mob plawv thiab vascular.
Quinoa
Tus nroj tsuag belongs rau cov qoob loo cov qoob loo. 100 g ntawm cov khoom muaj 14,2 g ntawm protein. Cov nplej muaj ntxiv rau zaub nyoos, sab lauj kaub thiab haus. Nroj tsuag yog qhov ua tiav ntawm cov khoom siv fiber ntau, tsis muaj roj fatty acids thiab arginine.
Exekees lub khob cij (ncuav ci ncuav)
Mov ci yog tsim los ntawm ntau cov nplej:
- millet;
- xob;
- noob taum;
- barley;
- spelled nplej.
Ib qho muab (34 g) muaj 4 g ntawm protein, thaum lub khoom yog qhov ntawm 18 amino acids, 9 ntawm cov ua tsis tau.
Vegan flatbread yog siv los ua khoom noj txom ncauj. Cov neeg ncaws pob siv cov khoom xws li khoom noj txom ncauj lossis hloov rau ib pluas noj.
Amaranth (squid)
100 g ntawm taub dag muaj 15 g ntawm protein. Cov nroj tsuag them nyiaj rau qhov tsis muaj protein, muaj cov calcium, calcium thiab fiber. Muaj ob peb cov zaub mov txawv rau kev npaj ib tsob ntoo. Feem ntau cov feem ntau, amaranth ntxiv rau oatmeal, zaub nyoos thiab lwm yam tais diav.
Hmoob Hummus
Chickpeas yog tau los ntawm tahini - noob txiv muab tshuaj txhuam. Muaj 8 g ntawm protein ib 100 g ntawm cov khoom. Xws li lub tais tsis tuaj yeem hloov cov nqaij ntawm cov nqaij, tab sis nws muaj cov amino acids tseem ceeb.
Buckwheat lis
100 g ntawm porridge muaj 13 g ntawm protein. Cov khoom yog belongs rau cov carbohydrates qeeb thiab txhawb nqa poob phaus. Txhawm rau ua khoom qab zib, noj 1 / 2-1 iav ntawm cov nplej thiab rhaub rau 5-7 feeb hauv dej npau.
Buckwheat muaj cov fiber ntau, uas txhim kho txoj kev zom zaub mov.
Hlais nplej
Muaj 2.9 g ntawm protein rau 100 g ntawm cov nroj tsuag. Zaub ntsuab tau los npleem lossis ntxiv rau cov zaub xam lav tshiab.
Qhuav txiv lws suav
100 g ntawm cov khoom muaj 5 g ntawm cov protein. Lawv nrov ntawm cov neeg noj zaub ntsuab thaum lawv muaj ntau qhov antioxidants. Cov tebchaw no tiv thaiv kev laus ua ntej ntawm daim tawv nqaij, thiab tseem txo qis kev pheej hmoo ntawm kev tsim mob qog nqaij hlav thiab mob plawv.
Qaub
Guava yog cov txiv ntoo uas muaj vitamin C, protein ntau thiab lwm yam txiv ntoo. Muaj 2.6 g ntawm cov protein ib 100 g.
Artichoke
100 g ntawm ib tsob nroj muaj 3.3 g ntawm protein. Txhawm rau npaj ib qho artichoke, koj yuav tsum coj tus cwj pwm thiab ua nws txuas ntxiv. Nplooj feem ntau tsis siv raws li lawv saj iab.
Peas
Muaj 5 g ntawm protein rau ib 100 g ntawm peas. Tus nroj tsuag yog siv los ua porridge lossis ib qho khoom xyaw rau hauv lwm cov tais diav.
Taum
Taum muaj protein ntau - muaj 21 g ntawm protein rau 100 g. Cov nplej yog qhov muaj cov vitamins B, uas muaj txiaj ntsig zoo rau kev ua haujlwm ntawm lub paj hlwb.
Lentils
100 g ntawm nplej muaj 9 g ntawm protein (hau). Tsis tas li, lentils muaj fiber ntau. Kev noj cov khoom kom tsis tu ncua pab hlawv cov rog.
Txiv laum huab xeeb
Ib me nyuam diav muaj 3.5 g ntawm protein (25 g ib 100 g ntawm cov khoom). Cov txiv laum huab xeeb yog siv cov khoom qab zib.
Teff
Cereal, 100 g ntawm uas muaj 3.9 g ntawm protein (npaj-ua). Tus nroj yog npaj raws li sab zaub, ntxiv rau lub lauj kaub tais diav.
Triticale
Nroj tsuag yog cov txuas ntawm pob kws thiab nplej. 100 g ntawm cov khoom muaj 12,8 g ntawm protein. Cov noob nplej tseem muaj nplua nuj hauv magnesium, potassium, calcium thiab hlau.
Peeled taub dag noob
Taub dag noob ib 100 g muaj 19 g ntawm protein. Kev siv cov khoom lag luam yuav tsum txwv thaum poob phaus vim nws cov ntaub ntawv hauv calorie siab (556 kcal ib 100 g).
Almond
Almonds muaj cov protein txaus txaus - nws muaj 30.24 g ntawm cov protein ib 100 g.
Lub txiv ntseej ntoo
Cov txiv ntoo yog cov nplua nuj nyob hauv cov protein - muaj 18 g ntawm cov protein ib 100 g. Txawm li cas los xij, cov khoom lag luam muaj cov ntsiab lus siab kawg, yog li nws yuav tsum tso tseg thaum lub sijhawm noj zaub mov (600 kcal ib 100 g).
Banza Pasta
100 g ntawm chickpea muab tshuaj txhuam muaj 14 g ntawm protein. Nws kuj tseem muaj fiber ntau thiab cov hlau, uas yog tshwj xeeb tshaj yog tsim nyog rau vegans vim tias tsis muaj nqaij hauv cov zaub mov.
Cov Khoom Siv Kho Mob Ua Si
Hauv kev tawm dag zog lub cev, muaj cov tshuaj tshwj xeeb uas tau tsim rau vegans thiab zaub noj kom tsis muaj mob. Lawv suav nrog ua cov txheej txheem ntawm cov noob ntoo.
Ntawm cov tshuaj noj uas nrov tshaj plaws yog CyberMass Vegan Protein.
Tsis tas li, cov neeg ncaws pob siv cov kev nce, uas suav nrog tsis tsuas yog cov protein, tabsis kuj tseem muaj cov carbohydrates thiab cov rog, uas them nyiaj rau kev noj zaub mov tsis zoo rau hauv kev noj zaub mov tsis txaus.
Txhawm rau kom tau txais cov amino acids tseem ceeb, nws pom zoo kom suav nrog BCAA hauv kev noj haus.
