Protein rau cov ntxhais rau nkag mus rau hauv nqaij ntshiv thiab poob phaus

Niaj hnub no, cov kev ua si kev noj haus tau muab tsis tau tsuas yog rau kev bodybuilders thiab bodybuilders, tab sis kuj zoo tib yam cov neeg uas koom nyob rau hauv hwj chim kev ua si thiab kev nyab xeeb. Tshwj xeeb faib tau txais lub protein. Tam sim no qhov no lom ntxiv yog nrov rau txiv neej thiab cov poj niam. Protein rau cov poj niam tsis yog tsuas yog ib tug qhov chaw ntawm cov protein rau nqaij tsev, tab sis kuj yog ib tug zoo txoj kev uas yuav tau tshem ntawm tshaj ceeb thawj.

hom uas muaj protein ntau

Tsis txhob hnov qab tias cov protein - yog, nyob rau hauv qhov tseeb, lub protein xwb nyob rau hauv daim ntawv ntawm ib tug tshwj xeeb hmoov, uas yog ib tug extract los ntawm ib tug ntau yam ntawm cov tsiaj thiab cog cov khoom. Los ntawm assimilation tus nqi no kev noj haus ntxiv yog muab faib ua ob hom. Whey protein yog ib tug ceev heev, siv rau instant rov qab los ntawm cov amino acid tshuav nyiaj li cas. Qeeb cov nqaijrog - lawv yog cov kua (rau vegetarians) thiab casein (ib tug extract los ntawm cov mis nyuj) - yog ib tug heev lub sij hawm ntev, maj mam siv lub cev.

Tsis tas li ntawd protein txawv nyob rau hauv feem pua ntawm cov active tshuaj. Cov uas pheej yig tshaj daim ntawv yog ntawm tsis muaj ntau tshaj li 50-80% tauj ib 100 grams ntawm qhov ceeb thawj, tus so yog muaj roj thiab carbohydrates. Heev nrov protein noj cov zaub mov rau cov ntxhais - ib tug whey protein concentrates, qhov thiaj li hu ua "txiag". Lawv yuav muaj txog li 90% pab neeg sawv cev. Nyob rau hauv lub xub ntiag ntawm impurities, cov tshuaj no yog muab faib ua monocomponent thiab multicomponent. Cov yav tas yuav muaj maltodeksin (ceev heev carbohydrate) rau cov zoo dua protein plab zom mov, ntau yam vitamin thiab pob zeb hauv av tshuaj, tshuaj ntsuab thiab thiaj li nyob. D.

saj zoo

Ntuj protein rau cov ntxhais yuav ua tau heev siab phem saj. Uas yog vim li cas tsis yuav ib yam khoom nrog rau ntau yam masking kab mob los yog dissolving lub hmoov nyob rau hauv txiv hmab txiv ntoo kua txiv, nws yog qhov zoo tshaj plaws los mus siv lub txiv kab ntxwv los yog cov kua. Tsis tas li ntawd, nws yuav dej cocoa los yog jam. Zoo xaiv - coj lub berries (pos nphuab, txiv, txiv pos) los yog vanilla tsw, nws yog ib qho yooj yim mus haus dej haus nrog dej dawb thiab mis nyuj haus. Txawm li cas los, qhov zoo tshaj plaws protein rau cov ntxhais - chocolate, raws li nws yuav tsis tau tsuas yog raws li txhua hnub yuav tsum tau rau cov khoom qab zib, tab sis kuj muab lub cev nrog rau ceev carbohydrates.

Cov kev xaiv uas muaj protein ntau

Yog hais tias koj lub hom phiaj - ib tug zoo nkauj, slender daim duab nrog ib tug muaj zog nyem nqaij, tsis muaj cov kev ua si kev noj haus koj yuav tsis ua li cas. Mus cuag tau sai sai yog tsim nyog los xav txog ib co nuances. Nyob rau cov nqe lus nug ntawm seb ib tug protein yog ib qho zoo rau cov hluas nkauj, cov lus teb yog: whey protein concentrate. Nws muaj qhov loj tshaj plaws pes tsawg tus ntawm active tshuaj. Thiab yog hais tias koj kis tau multicomponent qib, ces raws li ib tug zoo lawm, tau ib tug txheej ntawm qhov tseem ceeb ib txoj lw ntsiab los txhim kho kev, thiab koj yuav tsis tau siv cov nyiaj rau ntxiv additives.

Whey protein rau cov poj niam no zoo vim nws yog heev sai absorbed. Nws yuav tsum tau noj nyob rau hauv thaum sawv ntxov nyob rau ib npliag plab los yog nrog pluas tshais rau 1.5-2 teev ua ntej ib ce muaj zog thiab sai li sai tau tom qab nws, rau 40 feeb. Nyob rau hauv lub hnub ntawm so yuav tsum tsis txhob peb tus kheej rau ob koob tshuaj nrog ib tug caij nyoog ntawm 8-10 hom txog sij hawm. Txawm li cas los, Yog hais tias koj siab rau ib tug heev ceev ceev set ntawm qhov ceeb thawj, koj muaj peev xwm yuav ntxiv casein (ntev) protein thiab haus dej haus nws cia li ua ntej yuav mus pw. Yog li ntawd koj yuav khaws koj cov leeg vim lub fact tias lub cev yog ib qho ntxiv make-up thaum hmo ntuj.

ntau npaum

Protein rau cov ntxhais muaj peev xwm pab tau raws li ib tug stimulator ntawm nqaij txoj kev loj hlob thiab muaj roj burner. Raws li lub hom phiaj, nws yog tsim nyog los KOOB raug cov tshuaj no. Lub sij hawm koob ntawm cov protein rau hluas nkauj, nquag koom unpicked yog 1 gram ib kg lub cev hnyav. Tag nrho tus nqi ntawm cov protein yuav tsum tsis muaj ntau tshaj li 25-30% ntawm koj txhua txhua hnub caloric xav tau kev pab. Tsis tas li ntawd tsis txhob hnov qab tias feem ntau ntawm cov amino acids uas koj yuav tsum tau txais los ntawm cov khoom noj. Yog li, lub hnub yuav tsum tau tsis muaj ntau tshaj li 30-35 grams hmoov, lub tshuav cov nqaijrog yuav tsum tau noj cov zaub mov (qe, cheese, mis nyuj, nqaij).

Cov nqaijrog rau cov poj niam kom poob ceeb thawj yuav tsum tau mus txog 40-45% ntawm txhua txhua hnub calorie noj, tseem yuav tshuav ua rog. Tus nqi ntawm cov carbohydrates yuav tsum tau nyoog. Yog li ntawd, nyob rau hnub koj yuav xav tau txog 50-60 grams.

Cov kev cai ntawm kev npaj thiab cia

Rau ib tug zoo digestibility ntawm cov khoom nws yog tsim nyog los npaj kom zoo. Feem ntau daim ntawv ntawm qhov kev siv ntawm lub additive yog ib tug protein co. Muaj ib tug ntau ntawm cov zaub mov txawv, tab sis lub hauv paus rau tag nrho cov zoo tib yam.

Koj yuav tsum muaj cov hmoov nws tus kheej, muaj roj tsawg mis nyuj (tas txias) thiab ib tug txiv tsawb. Tov tag nrho cov khoom xyaw rau hauv ib rab thiab txaus siab rau. Qhov no haus dej muaj peev xwm yuav muab nyob rau hauv lub tub yees rau tsis muaj ntau tshaj li ib hnub. Lub daim ntawv qhia yuav txawv lee, hwv, qe dawb, berries thiab txiv hmab txiv ntoo. Protein, diluted nrog dej, yuav khaws cia rau ntev npaum li cas, nws tsis poob yam tsw los yog pab tau zoo. Qhov loj tshaj plaws yog tias lub kua yog yeej ib txwm mob khaub thuas. Los ntawm kub protein folds, thiab koj yuav lwj cov khoom.

indications

Yuav ua li cas pab tau protein rau cov ntxhais? Xyuas muaj peev xwm yuav nrhiav tau ob qho tib si zoo thiab tsis yog li ntawd. Cia li saib ntau npaum thiab daim ntawv thov ntawm cov kev cai, thaum lub sij hawm tsis zoo los yuav muab tau yooj yim zam.

Thaum ib tug hluas nkauj yuav coj protein:

• Thaum koj ua txhua yam ntawm kev ua si.
• Thaum lub sij hawm khaus workouts nyob rau hauv lub gym nrog ib tug predominance ntawm co ce.
• Yuav kom nce lub nyem ntawm nqaij loj.
• Nrog ib tug heev hnyav lub cev tom chaw ua hauj lwm los yog nyob rau hauv tsev, thaum nyob rau hauv thaum sawv ntxov ib tug kev xav ntawm "nqaij frailty." Nyob rau hauv cov ntaub ntawv no, lub protein yuav pab tua cov protein tsis muaj peev xwm.
• Nyob rau hauv mob tsis muaj peev xwm loj los yog kev kho mob ntawm anorexia. Protein shakes yuav pab tau maj tsiv mus nyob rau ib qho khoom noj.
• Intolerance rau protein cov khoom noj (cov nqaij, qe, ntses). Nyob rau hauv cov ntaub ntawv no, rau kev vam meej zog yuav tsum tau ib qhov chaw ntawm cov protein.

Thaum nws yog tsis tsim nyog los mus ua kom ib tug protein:

• Rau loj siab thiab lub raum kab mob.
• Thaum laktoneperenosimosti (Txawm li cas los, koj yuav tau muab nyiam rau qe los yog kua protein nyob rau hauv cov neeg mob).
• Nyob rau hauv cov kab mob ntawm lub zais zis urinary.
• Yog hais tias koj kiv taub hau, thiab tawm ntawm nws lub qhov ncauj muaj ib tug tsis hnov tsw ntawm ammonia, yuav tsum tam sim ntawd tsis txhob noj protein los yog cais cov tshuaj ntawm nws noj.