Protein: kev ntsuam xyuas thiab xaiv

Cov menyuam ntxhais hlub mus zaum rau ntawm cov pluas noj. Lawv tsis pub koj lub cev ntawm qhov tseem ceeb tshuaj, xws li cov nqaijrog, nqaijrog thiab carbohydrates. Nyob rau tib lub sij hawm lawv ua ib tug sai poob phaus, thiab raws li qhov qub sai dial. Tab sis tseem mob tej zaum ib txhia tau txais ib qho khoom plig. Lub ntsiab yuam kev ntawm xws "ntse" coj tus cwj pwm yog tias cov poj niam ntseeg tau hais tias tau txais tshem ntawm cov tshuaj guarantees lawv ib tug zoo kawg nkaus daim duab. Txawm li cas los, cov tsis muaj ib yam ntawm lawv muaj peev xwm ua rau tragic txim.

Yuav ua li cas mus noj?

Yog hais tias koj xav tau ib tug slim thiab toned lub cev, ces nyob rau hauv txhua rooj plaub, koj yuav tsum tau tsis tsuas ua raws li tej yam khoom noj, tab sis kuj mus koom nrog cov kev ua si nawv (yuav tsum muaj tsawg kawg yog ib yam tsawg kawg nkaus load). Koj kuj yuav tau noj protein (saib nws tau txais, los ntawm txoj kev, zoo zoo nkauj).

Uas protein yog qhov zoo tshaj plaws rau poob?

Tsis muaj teeb meem dab tsi zoo ntawm cov protein uas koj xaiv (saib yuav ua tau zoo nkauj, tab sis nws yuav tsis muab ib qho tsis yog daim ntawv thov ntawm cov kev tshwm sim), cov nyhuv yuav muaj xwb yog tias koj noj 120-150 grams ntawm carbohydrates ib hnub twg. Hais tias yog, koj yuav tsum tsis txhob siv ntawm hmoov thiab lwm yam khoom qab zib. Txwv tsis pub, lub ua ke ntawm cov protein ntau thiab carbohydrates yuav muab cov lus rov nyhuv - koj LOJ HLOB koj tus kheej lub cev muaj roj thiab yuav quaj qw cai thiab sab laug hais tias cov protein - ib tug dev paus uas tsis tau kev pab.

Raws li rau ntau yam, muaj ib tug whey protein (ib tug saib xyuas ntawm nws yog nyob rau hauv Internet ntau zaus, nws yuav tsum yus li "ceev") thiab complex (cov yam ntxwv ntawm "qeeb" no yog tsim rau nws).

Whey protein, ib tug saib xyuas ntawm cov uas yuav pom qhov txhia chaw, lub feem ntau haum poob phaus, muab nyem ntawm nqaij thiab muaj nqaij ntshiv. Qhov zoo tshaj poob txheej txheem yog ib tug protein cais. Peb yuav tsum tau mus haus 20-25 grams ntawm lub substance. Qhov zoo tshaj plaws lub sij hawm ntawm kev txais tos - ua ntej thiab tom qab kev kawm, thiab kuj zoo rau qhov no thaum sawv ntxov, vim hais tias thaum lub sij hawm no koj lub cev yuav tsum tau amino acids feem ntau.

Thiab, ntawm chav kawm, tsis txhob hnov qab txog kev noj haus. Koj txhua hnub khoom noj yuav tsum muaj xws li ntawm cov khoom noj thiab kev noj haus protein - ntshiv ntses, nqaij qaib mis thiab boiled qe. Koj yuav tsum noj thaum lub sij hawm lub hnub me ntsis, tiam sis feem ntau.

Qhov zoo tshaj plaws protein (xyuas thiab tswv yim)

Yuav kom muaj kev ncaj ncees, qhov zoo tshaj plaws protein yog ib qhov nyuaj rau xaiv. Tag nrho cov ntawm lawv yog cov zoo, thiab rau ib co raws li pab tau lub cev. Uas yog vim li cas, tej zaum, manufacturers thiab tam sim no pib los tsim protein hmoov sib tov, nyob rau hauv uas yog ib tug me ntsis ntawm txhua yam uas muaj protein ntau. Tab sis yog hais tias raws li nws tej zaum yuav, siv lawv tseem yuav tsum tau mus, txwv tsis pub tsis muaj zoo yuav tsis tau. Lub "dawb huv" nyob ua ib ke mis nyuj, whey, casein, kua, mov, qe protein. Xyuas hais tias nws yog qe protein yog qhov zoo tshaj plaws pab rau cov leeg lub tsev, tab sis nyob rau hauv tsis ntev los no xyoo rau ib co yog vim li cas nws yog ua tsawg nrov, nws yog ntau yooj yim mus nrhiav tau, thiab tus nqi yog tshwj xeeb yog "kusachestyu". Tab sis thaj, qhov no zoo ntawm supplementation yog zoo heev. Tsis rau ib yam dab tsi vim hais tias lub qe yog hu ua "zoo meej protein" (Tias yog vim hais tias ib tug qe muaj txog plaub caug txawv cov nqaijrog). Yog li ntawd mus tom ntej, xaiv thiab tsim tau lub daim duab ntawm koj tus npau suav!