Tsib magic proteins rau koj noj qab haus huv

Tsib magic proteins rau koj noj qab haus huv

1 - pistachio

Pistachios, txiv ntseej lub teeb, yog qhov zoo ntawm cov protein, muaj 6g ib 30g kev pab, thiab muab tag nrho 90 qhov tseem ceeb amino acids. Tsis tas li ntawd, kwv yees li 6% ntawm cov rog hauv pistachios yog unsaturated, thiab nws muaj fiber ntau dua broccoli. Nws kuj yog ib qho zoo ntawm cov vitamin BXNUMX, phosphorous, thiamine thiab tooj liab, nrog rau cov antioxidants.

2- vaj

Qe muaj protein ntau, choline, iodine thiab vitamin D. Ib lub qe loj muaj 6 grams protein. Tab sis cov qe muaj ntau yam thiab tuaj yeem ntxiv rau cov zaub mov qab zoo li spinach thiab peas los yog spinach thiab nceb casserole. Cov qe muaj cov protein zoo nrog tag nrho cov amino acids tseem ceeb. Yuav luag ib nrab ntawm lub qe protein muaj nyob rau hauv lub yolk.

3-Liab

Lentils yog cov zaub mov muaj txiaj ntsig zoo thaum nws los txog rau lawv cov txiaj ntsig kev noj qab haus huv, vim lawv muaj cov khoom noj muaj txiaj ntsig zoo, xws li fiber ntau, protein, folic acid, potassium thiab hlau. Ib nrab khob ntawm lentils muaj 9 grams protein. Lentils thiab lwm yam legumes ua ib qho zoo tagnrho ntxiv rau noj tshais cereals, ua ke lawv muab tag nrho cov ntsiab lus ntawm cov amino acids tseem ceeb. Vim tias lawv cov khoom noj muaj txiaj ntsig zoo, lwm cov legumes muaj cov txiaj ntsig zoo sib xws rau lentils xws li chickpeas thiab taum dub.

4- Qaib

Ob leeg nqaij qaib thiab nqaij dawb muaj vitamin B12 thiab choline, uas ua ke tuaj yeem txhawb kev loj hlob ntawm lub hlwb, pab lub paj hlwb ua haujlwm kom zoo thiab pab kev txawj ntse hauv cov neeg laus. Txhua 90 g muaj 26 g ntawm cov protein.

5- Greek yogurt

Greek yogurt tuaj yeem muaj qhov tshwj xeeb ntawm cov protein ntau piv rau lwm hom yogurt. Raws li US Department of Agriculture, ib lub thawv me me ntawm Greek yogurt, uas hnyav txog 200 grams, muaj 20 grams protein thiab tag nrho cuaj qhov tseem ceeb amino acids.