Cov txiv ntoo yog cov qab qab, nplua nuj nyob hauv ib qho khoom txom ncauj lossis ntxiv rau cov khoom noj. Lawv yog ib qho yooj yim los noj ntawm txoj kev, thiab lawv yog ib qho zoo ntawm cov nroj tsuag nas, tshwj xeeb tshaj yog rau cov uas noj me me lossis tsis noj cov khoom tsiaj txhua. Cov txiv ntoo tuaj yeem pab koj kom tau raws li koj cov kev xav tau ntawm cov protein, uas yog qhov tsim nyog rau cov pob txha ua kom tsim tsev, cov leeg thiab tawv. Cov protein tseem nce qhov kev xav ntawm satiety, pab koj txaus siab thiab them lub zog. Txawm hais tias txhua tus txiv ntoo muaj cov protein, qee cov ntawm lawv muaj ntau dua li lwm tus. Kab lus no tham txog 8 tus txiv ntoo nrog cov ntsiab lus siab ntawm cov protein.
Txiv ntoo
Protein: 7 grams rau ib feem ntawm 1/4 khob (35 grams) almonds.
Qhov tseeb, almonds yog noob. Txawm li cas los xij, tib neeg feem ntau yog pab pawg nrog cov txiv ntoo thiab ntseeg tias lawv muaj cov protein ntau. Almonds tsis yog kev nplua nuj nyob hauv cov protein, tab sis kuj nplua nuj nyob hauv cov tshuaj tiv thaiv kab mob antioxidants. Cov kab ke no tiv thaiv cov kab mob los ntawm oxidative kev nyuaj siab tshwm sim los ntawm cov dawb radicals, uas tuaj yeem ua rau laus, kab mob plawv thiab qee hom mob cancer. Cov txheej av av ntawm daim tawv nqaij ib ncig ntawm cov almond muaj qhov siab tshaj plaws ntawm cov tshuaj tiv thaiv kab mob antioxidants, yog li nws yog qhov zoo tshaj plaws tau txais txiaj ntsig uas muaj cov tawv nqaij. Txhawm rau ua cov khoom noj txom ncauj ntawm almond, muab cov txiv ntoo sib xyaw nrog lawv.
Lub walnuts
Protein: 4.5 grams rau ib feem ntawm 1/4 khob (29 grams) crushed walnuts
Kev siv Walnuts yog ib txoj hauv kev zoo kom nce cov protein ntau. Walnuts kuj yog cov khoom noj muaj roj. Tshwj xeeb, lawv muaj ntau dua omega-3 fatty acids nyob rau hauv daim ntawv ntawm alpha-linolenic acid (alc) dua li lwm yam txiv ntoo. Qee qhov kev saib xyuas kev saib xyuas kev sib tw Ala tau noj muaj kev pheej hmoo ntawm tus mob plawv. Muaj cov roj ua kom muaj roj thiab saj, walnuts yog ib qho ntxiv ntxiv rau cov nqaij minced thiab tuaj yeem ntxiv cov ntsiab lus protein hauv cov nqaij tais.
Walnuts kuj yog cov khoom noj muaj roj
Yees duab: unsplash.com.
Pistachii
Protein: 6 grams rau ib feem ntawm pistachios los ntawm 1/4 khob (30 grams)
Feem ntawm pistachios muab cov protein ntau li ib lub qe. Cov txiv ntoo no muaj qhov sib piv ntau dua ntawm cov amino acids tseem ceeb piv rau cov ntsiab lus protein piv rau feem ntau lwm cov txiv ntoo piv rau feem ntau lwm cov txiv ntoo. Cov amino acids yog cov amino acids uas yuav tsum tau muaj nrog cov zaub mov kom lub cev siv tau cov protein xav tau rau cov haujlwm tseem ceeb. Yog tias koj nyiam muaj pistachios, sim sib xyaw nrog txiv ntseej butter thiab noj nrog ci, txiv apples lossis crackers.
Cashew
Protein: 5 grams tauj ib 1/4 khob (32 grams) cashew.
Cashew yog cov noob ua ke. Lawv tsis yog kev nplua nuj nyob rau hauv cov protein, tab sis kuj muaj ob peb cov vitamins thiab minerals tseem ceeb. Ntu hauv 1/4 khob (32 grams) muab txog 80% ntawm cov cai tooj liab txhua hnub. Tooj liab yog cov ntxhia uas txhawb kev tiv thaiv kev tiv thaiv thiab ua rau muaj kev tsim cov qe ntshav liab thiab cov ntaub so ntswg sib txuas. Cov kev tshawb fawb tseem pom muaj qhov sib txuas ntawm cov tooj liab qis thiab muaj kev pheej hmoo ntawm cov kabmob txha, lub xeev uas tsis muaj zog thiab britleness ntawm cov pob txha. Yog li, qhov nce nyob rau hauv tus nqi tooj liab hauv koj cov zaub mov noj nrog ib tug cashaw tuaj yeem yog ib txoj kev tiv thaiv ntawm lub xeev no. Txhawm rau ntxiv cov nyiaj ntsuab ntxiv rau koj cov zaub mov noj, noj lawv ua ib feem ntawm cov khoom noj txom ncauj sib npaug dhau cov txiv hmab txiv ntoo.
Txhawm rau ntxiv cov nyiaj ntsuab ntxiv rau koj cov zaub mov noj, noj lawv ua ib feem ntawm cov khoom noj txom ncauj sib npaug hla ib qho khoom noj yooj yim yogurt
Yees duab: unsplash.com.
Ntoo thuv ceev
Protein: 4.5 grams rau 1/4 khob (34 grams) ntawm cedar ceev.
Cedar Ceev yog noob ntawm qee hom cedar cones. Lawv muaj nuj nqis rau qhov qab zib saj thiab ib qho tshuaj pleev ib yam los ntawm cov rog muaj zog. Ntxiv rau 4 grams protein, feem ntawm cedar neeg rau ib 1/4 khob (34 grams) muaj 23 grams rog. Cov rog hauv cov txiv ntoo hauv cedar feem ntau yog los ntawm cov rog uas tsis tau txais kev pheej hmoo, uas tuaj yeem pab txo cov kev pheej hmoo rau mob plawv. Ib qho ntawm cov fatty acids hauv cedar ceev kuj tseem tuaj yeem muaj cov nyhuv los tiv thaiv thiab pab tiv thaiv kom tsis txhob kis mob cancer. Roasted cedar neeg rau txiv ntseej yog ib txoj kev zoo rau ntxiv me ntsis protein ua zaub nyoos, nplej lossis zaub. Txhawm rau kib lub cedar ceev hauv tsev, npaj lawv nyob rau hauv ib lub lauj kaub frying ntawm nruab nrab kub ob peb feeb ua ntej cov tsw.
Brazilian ceev
Protein: 4.75 grams ib feem ntawm 1/4 khob (33 grams).
Brazilian neeg rau cov noob txiv ntoo yog tau los ntawm cov noob ntawm tsob ntoo muaj xyoob ntoo, thiab lawv yooj yim los kuaj hauv ib pob nrog cov txiv ntoo sib xyaw, zoo li lawv yog qhov loj tshaj plaws. Nrog rau cov protein, lawv muaj cov rog muaj txiaj ntsig, fiber ntau thiab txheej ntawm cov kab kawm. Ntxiv mus, Brazilian neeg rau yog ib qho khoom noj zoo tshaj plaws ntawm selenium, ib qho kev ua tau zoo txhawb kev noj qab haus huv ntawm cov qog ua plab thiab tiv thaiv lub cev los ntawm kev kis mob. Tsuas yog ib qho Walazilian Walnut (5 grams) muaj yuav luag 175% ntawm kev sib hais txog txhua hnub ntawm Selena. Sim ua kom sib xyaw cov txiv ntoo brazilian nrog lwm cov txiv ntoo thiab noob, qhuav txiv neej thiab cov pem ntawm cov xim av tsaus kom tau sib xyaw nplua nuj nyob hauv cov protein ntau.
Txiv lws suav
Protein: 9.5 grams ib feem ntawm 1/4 khob (37 grams).
Peanut yog taum, tab sis yog suav hais tias yog ib tug txiv ntoo los ntawm qhov pom ntawm kev noj haus thiab ua noj ua haus. Zoo li feem ntau legumes, lawv muaj ntau cov protein ntawm cov nroj tsuag keeb kwm. Qhov tseeb, hauv cov txiv laum huab xeeb cov ntsiab lus siab tshaj plaws ntawm txhua tus neeg rau cov txiv ntoo feem ntau siv. Txiv laum huab xeeb kuj yog ib qho khoom noj zoo tshaj plaws ntawm biotin, vitamin, uas pab hloov cov khoom noj ua lub zog muaj txiaj ntsig hauv lub cev. Yuav kom tau txais cov khoom txom ncauj sib npaug muaj cov protein, cov rog thiab cov carbohydrates, sib txuas txiv laum huab xeeb thiab cov txiv tsawb cais lossis muab tso rau cov toast.
Hazelnut
Protein: 5 grams rau ib feem ntawm 1/4 khob (34 grams).
Lub hazelnut muaj qab zib me ntsis, oily saj, uas ua rau lawv ib qho tshwj xeeb qab ntawm cov protein. Cov kev tshawb fawb kuj tau pom tias qhov sib ntxiv ntawm koj cov zaub mov noj tuaj yeem pab txo cov roj (phem) thiab ua kom muaj kev pheej hmoo ntawm cov kab mob plawv. Raws li ib qho xwm txheej nrog cov ntsiab lus protein ntau, npaj cov paste "nutella". Mix 1 khob (135 grams) ntawm cov hav zoov hav zoov nrog 2 tus (60 grams) ntawm cov hmoov chocolate choein (6 grams) coco nab (30 ml) ntawm maple phoov.