Yuav ua li cas mus ua noj ib tug protein nyob rau hauv lub tsev? Yuav ua li cas yog cov kev pab cuam?

Ua ib tug protein nyob rau hauv lub tsev tsis muaj nyiaj them rau leej twg. Txhua yam uas nws xav tau kev pab yog ib tug ob peb lub ntsiab khoom xyaw ntawm cov dej haus thiab ib tug me ntsis siab. Ua nws nyob hauv tsev, txhua tus neeg tau txais ob peb cov kev pab cuam ntawm 100 feem pua cog qoob loo nyob rau hauv qhov zoo ntawm cov khoom, tus kwv tij cheapness ntawm cov khoom thiab ib tug lossis loj ntau yam ntawm flavors. Protein nyob rau hauv lub tsev yuav pab tsis tau tsuas yog mus ncaws pob, lub cev uas lossi yuav tsum tau nce protein tsawg, tab sis kuj zoo tib yam neeg, raws li nyob rau hauv ib tug dej cawv tej zaum yuav muaj ib tug ntau ntawm cov vitamins. Nyob rau hauv tas li ntawd, koj muaj peev xwm highlight qhov zoo ntawm ntau dua ceev ntawm kev npaj. Bodybuilders feem ntau siv high-zoo protein los ntawm renowned manufacturers, tab sis novice yuav ua li cas hauv tsev.

Noj cov khoom uas ib tug dej cawv thaum twg lub sij hawm: nyob rau hauv thaum sawv ntxov, nruab nrab ntawm cov zaub mov, ua ntej yuav mus pw, ua ntej thiab tom qab kev kawm (rau athletes). Protein nyob rau hauv lub tsev yog ib qho zoo heev lwm txoj rau ib tug ceev tshais, vim hais tias tom qab tsaug zog lub cev yuav tsum muab kev pab cuam, koj siv lub hmo ntuj. Lw tus yuav tau siv sij hawm ib tug haus dej ua ntej yuav mus pw, tshwj xeeb tshaj yog casein, uas muaj rau ib tug ntev lub sij hawm assimilation. Qhov no yog los xyuas kom meej tias koj lub cev yog tsis muaj zog starved thaum lub sij hawm pw tsaug zog. Thiab thaum kawg, qhov kawg: qhov no yog ib tug tiag tiag nrhiav rau poob phaus, vim hais tias cov 300-400 gram yog tsis xws li ib tug lossis loj npaum li ntawm calorie ntau ntau, tab sis qhov kev xav ntawm fullness los sai sai. Yog li ntawd, cia nyias muaj nyias cocktails. Npaj lawv muaj nqis raws knocking cia tag nrho cov khoom noj uas nyob rau hauv lub blender.

1. Cocktail №1 - Ib daim ntawv qhia rau Schwarzenegger:

• ib lub qe;
  
• 2 khob uas tsis muaj roj mis nyuj;
• ib nrab ib khob ntawm mis nyuj khov;
• txiv tsawb los sis lwm yam txiv hmab txiv ntoo mus saj.

2. Cocktail №2:

• tej txiv hmab txiv ntoo;
• 300-350 grams kua txiv / cov mis nyuj;
• Rooj 2-3. Diav tsev cheese;
• 1-2 qe;
• ib tug ob peb dej khov.

3. Cocktail №3 - ib daim ntawv qhia Steve Reeves:

• 2-3 dia mis nyuj hmoov;
• 400 ml freshly squeezed kua txiv kab ntxwv;
• 2-4 qe;
• 1 txiv tsawb;
• 1 diav zib ntab thiab gelatin.

4. Cocktail №4:

• 250 ml ntawm mis nyuj;
• 1 txiv tsawb;
• ib co kua mis nyeem qaub;
• oatmeal (2-4 dia);
• 50-100 grams ntawm ice cream.

5. Cocktail №5:

• 200-300 ml mis nyuj;
• 50-100 grams ntawm blueberries;
• 1/2 khob ntawm mis nyuj khov;
• 2 tsp cocoa hmoov.

6. Cocktail №6:

• txiv kab ntxwv kua txiv - 200 ml;
• roj tsev cheese - 50 g;
• ib nrab txiv tsawb;
• chocolate los yog cocoa - 25 grams;
• jam - 1 tsp

Cov no yog cov cocktails npaj tus kheej thiab nyob rau hauv tsev. Ntawm cov hoob kawm, ib tug zoo tshaj yuav yog ntau heev, li ntawd nws yog zoo dua mus ncab los ntawm 2 thiab ces rau 3 koob tshuaj. Nyob rau hauv tas li ntawd mus rau lub siab protein cov ntsiab lus, xws dej qab zib kuj yog ib tug ntau ntawm carbohydrates, uas coj txiv hmab txiv ntoo thiab lwm yam khoom qab zib. Yog li ntawd, nyob rau hauv thiaj li tsis mus loj hlob khav, koj yuav tsum tau ceev faj nrog lawv. Nws yuav tsum tau hais tias feem ntau ntawm cov cocktails (tsev-siav rau tej yam ntuj tso khoom) yog raws li nyob rau hauv ib tug mis nyuj thiab cheese, uas yog, qhov chaw ntawm casein. Rau ib tug neeg ncaws kab taub xws li ib tug haus dej ua ntej thiab tom qab koj workout yuav pab tsis tau, vim hais tias, raws li tau teev los saum no, muaj ib feem tsawg tsawg ntawm assimilation. Ncaws pob xav tau lub sij hawm no mus siv whey protein.

Qhov no yog qhov chaw uas qhov teeb meem tshwm sim - whey protein nyob rau hauv lub tsev noj tsis yooj yim sua. Ntawm cov hoob kawm, muaj lub KSF (concentrate whey protein), koj yuav tau yooj yim daws nrog neeg ua hauj lwm. Txawm li cas los, nyob rau hauv ib tug pa muag khoom noj los yog lub tsev loj koj yuav nrhiav tsis tau nws, nws yog tsim nyog rau txim. Nqe KSF nyob rau hauv Russia yog hom twg los ntawm 600 rau 800 rubles ib kilogram. Yog hais tias koj xav mus yuav cov whey protein, sawv cev ntawm lub chaw tsim tshuaj paus, ces tau npaj txhij rau plhaub tawm 900 thiab ntau rubles ib kilogram.

Ntawm cov hoob kawm, tus protein yog nyob rau hauv tsev rau cov txiv neej yog nrhiav, tab sis ib tug neeg ncaws kab taub, nws yog tsis zoo li los pab, tsuas yog rau kev noj mov ua ntej yuav mus pw. Caloric cov ntsiab lus ntawm feem ntau ntawm cov saum toj no cocktails yuav muaj nqi tshaj 700 calorie ntau ntau ib nrab liter, li ntawd, nws tsis yog tsim nyog los lean on lawv hnyav ncawv. Txawm li cas los, nws yog ib qho zoo tshaj li cov tib haus 0.5 liv ntawm yogurt, txoj cai? Protein nyob rau hauv lub tsev muaj peev xwm yuav pab txawm rau cov me nyuam vim hais tias Vysk vitamin cov ntsiab lus. Saj + kev pab - dab tsi yuav zoo dua?