20 makanan kaya protein dan cara kira keperluan protein

Jom kira keperluan protein anda!

Keperluan protein harian (g) = Berat (kg)*0.8
Contohnya, berat Mak Jemah 50kg... so keperluan protein (50kg*0.8) = 40g protein sehari

Sekarang kira la byk mana protein anda amek hari ni

  • 85 g daging kambing = 20-26 g protein
  • 1 cawan keju cottage = 25 g protein
  • 85 g daging ayam = 22- 24 g protein
  • 85 g daging lembu = 21- 23 g protein
  • 85 g tuna dalam tin = 22 g protein
  • 85 g kerang mentah = 22 g protein
  • 85 g ikan siakap = 21 g protein
  • 85 g ikan haddock = 21 g protein
  • 85 g ikan kod = 22- 24 g protein
  • 85 g udang segar = 18 g protein
  • 85 g ikan salmon = 17- 22 g protein
  • 85 g ketam = 16- 19 g protein
  • 85 g scallop = 14 g protein
  • 85 g daging ayam belanda = 16-19 g protein
  • ½ cawan putih telur = 12.3 g protein
  • ½ cawan yogurt rendah lemak = 10-13 g protein
  • 28 g keju = 6-8 g protein 
  • 2 biji telur rebus = 12 g protein
  • ½ cawan tempe = 16.5 g protein
  • 1 cawan kekacang = 14-17 g protein
  • 170 g tauhu = 14 g protein
* nilai dia atas anggaran je, mungkin berbeza ikut jenama, jenis dan potongan bahagian (daging)

SELAMAT MENGIRA!!!

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