Protein khoom noj rau kev nqaij: lub ntsiab khoom

Niaj hnub no, ntau tus txiv neej to taub: yuav ua tau kom musculature, yuav tsum haus zaub mov uas muaj ib tug loj npaum li cas ntawm cov protein, uas yog yuav tsum tau muaj nyob rau hauv cov khoom noj ntawm tshwj xeeb cov khoom noj rau cov nqaij ntshiv. Thaum lub sij hawm ib ce muaj zog thiab hnyav lifting puas nqaij fibers, tom qab uas pib lub tsuaj, kev qhia cov kev loj hlob ntawm cov nqaij hlwb. Rau lawv txoj kev loj hlob thiab kho tshiab ntawm lub amino acids yuav tsum tau. Lawv qhib lub tseem ceeb tshaj plaws dab nyob rau hauv lub cev thiab muaj muaj zog anabolic zog, i.e. pab txhawb kom muaj cov tsim thiab kev loj hlob ntawm cov tshiab cov ntaub so ntswg, thiab nyob rau hauv particular rau cov nqaij ntshiv. Tom qab mastering cov amino acids los tsim tseem ceeb heev tshuaj uas pab kom peb tua kab mob thiab lwm yam kab mob.

Protein khoom noj rau kev nqaij yog heev pab tau, yog li ntawd, nyob rau hauv qhov tsab xov xwm peb xav txog qhov sab saum toj 10 cov khoom noj uas pab lawv muaj nqaij ntawm lub cev.

1.Kurinye thiab quail qe

Tsim nyog rau cov neeg ncaws kab taub thiab yooj yim los npaj cov khoom - yog ib lub qe. Lawv yog ib tug loj feem ntawm lub peev xwm ntawm cov txiv neej musculature. Ib lub qe muaj txog 5-6 grams. protein. Nws yog ntseeg hais tias cov protein - ib tug heev zoo khoom noj khoom haus rau cov leeg loj hlob. Tsis tas li ntawd nyob rau hauv qe muaj vitamins: A, B1, B2, B6, B12; D, E, K. kws kho mob hais tias cov protein yuav tsum tau noj nyob rau hauv loj qhov ntau.

2.Rybnye khoom

Ntses - ib qho zoo heev qhov chaw ntawm cov protein, fatty amino acids omega-3 thiab methionine. Nws sau hais tias qhov salmon ntses yog nplua nuj nyob rau hauv tag nrho cov uas muaj npe tshuaj. Lub 100-gram daim salmon muaj 25 grams ntawm cov protein. Nws khoom siv rau lub cev uas txawv as-ham thiab vitamins xws li A, E, D.

3.Kurinoe nqaij

Peb yuav xav hais tias cov nqaij qaib - qhov no yog qhov tseem ceeb protein cov khoom noj rau cov leeg. Qaib nqaij yog txawv los ntawm lwm haiv neeg thiaj li hais tias nws yuav consumed nyob rau hauv loj qhov ntau (tsis muaj mob rau kev kho mob). 100 grams dawb nqaij qaib nqaij muaj 30 grams ntawm cov protein. Qaib noncaloric thiab tso cai rau tib neeg lub cev phosphorus, hlau, magnesium, protein, thiab vitamins.

4.Govyazhy tsuav

Nqaij nyuj - ib qho zoo heev protein zaub mov rau cov nqaij ntshiv, uas muaj ib tug loj tus naj npawb ntawm ib txoj lw ntsiab thiab vitamins. Lawv ua si ib tug tseem ceeb luag hauj lwm nyob rau hauv cov leeg txoj kev loj hlob. Cov nqaij nyuj nqaij yog nplua nuj heev nyob rau hauv vitamin B12, hlau, zinc thiab creatine. Ntau tshaj 27 grams ntawm cov protein muaj tsuas 100 grams. av nyuj.

5.Ustritsy

Oysters - ib qho zoo heev qhov chaw ntawm cov protein thiab ib tug nyiam zaub mov ntawm ntau ncaws pob. 100 grams siav oysters muaj tsuas 5 c. roj thiab 20 grams. protein. Lawv muaj ib tug ntau ntawm cov vitamins thiab minerals xws li magnesium, zinc, calcium, iron, iodine. Oysters yog zoo protein yog tsim nyob rau hauv lub cev.

6.Mindalnye ceev

Zoo protein cov khoom noj rau nqaij - qhov no yog ceev, tshwj xeeb tshaj yog almonds. Nws nyeem cov rog thiab magnesium. Nws yog ntseeg hais tias lub hnub tau ntawm almonds rau 1.5 - 2 lub hlis, lowers cholesterol.

7. Quinoa

Quinoa - ib tug nroj uas muaj ib tug ntau ntawm cov protein ntau thiab 9 tseem ceeb cov amino acids lub cev. Nws yog zoo yaim, nws muaj hlau, magnesium, ascorbic thiab oxalic acid, raws li zoo raws li qhov tseem ceeb roj.

8. Tsev cheese khoom

Muaj ntau ncaws pob hais tias cheese yog qhov zoo tshaj plaws cov khoom rau mob. Nyob rau hauv tas li ntawd rau cov vitamins (A, B2, B6, B12, E, F) nyob rau hauv lub hwv muaj hlau, poov hlau, fluorine, phosphorus thiab magnesium. Tsaug rau tag nrho cov ntawm cov tshuaj nws yog zoo yaim thiab zoo heev rau lub plawv thiab lub paj hlwb.

9. Qhob noom xim kasfes mis nyuj

Sawv daws yeej paub hais tias cov mis nyuj yog zoo rau cov laus thiab cov me nyuam. Nws yeej ib txwm muaj ib tug zoo ntxim rau cov tib neeg lub cev. Mis khoom siv cov amino acids nyob rau hauv lub cev thiab yuav pab kom lawv los zom. Nyob rau hauv 100 ml ntawm semi-skimmed mis nyuj muaj 3.5 c. protein.

10. Soy khoom

Soya - ib qhov chaw ntawm zaub protein thiab ib tug zoo lwm txoj rau cov nqaij. Nws yuav ntxiv zog rau cov pob txha, lowers cholesterol thiab zoo burns rog. Noj cov khoom uas taum pauv tom qab kev kawm, vim hais tias nws yuav pab kho cov nqaij tom qab hnyav ib ce muaj zog.