Tshawb nrhiav seb cov protein zoo li cas uas tus ntxhais yuav tsum yuav thiab vim li cas txhua tus poj niam uas tawm dag zog yuav tsum noj cov protein. Txhua tus poj niam, tsis hais hnub nyoog li cas, xav saib kom zoo nkauj. Txhawm rau ua qhov no, koj yuav tsum ua ntau yam kev txi thiab, ua ntej tshaj plaws, txwv koj tus kheej hauv zaub mov txhawm rau tshem tawm qhov hnyav dhau. Txawm li cas los xij, ntau zaus txhua qhov kev sim tshem tawm cov rog dhau los ua qhov tsis muaj txiaj ntsig thiab, ntxiv rau, ua rau lub cev tsis zoo. Qhov tseeb yog tias ntau tus poj niam xaiv qhov tsis raug qhov hnyav.
Thaum koj siv ntau yam txheej txheem kev noj zaub mov nruj, koj tab tom ua rau lub cev tsis muaj cov as -ham ntau nws yuav tsum tau ua haujlwm kom raug, suav nrog cov protein sib xyaw. Hnub no peb yuav tham txog cov protein twg uas zoo tshaj rau cov ntxhais.
Txawm li cas los xij, thawj zaug nws tsim nyog hais ob peb lo lus ntxiv txog kev poob phaus. Txhawm rau ua qhov no, koj tsis tas yuav siv cov txheej txheem kev noj zaub mov nruj uas ua rau cov zaub mov tsis txaus hauv lub cev. Qhov no cuam tshuam tsis zoo rau tag nrho lub cev thiab tuaj yeem ua rau txo qis kev ua haujlwm ntawm lub cev tiv thaiv kab mob, nrog rau kev ua txhaum ntawm kev coj khaub ncaws.
Ib qho ntxiv, cov protein sib txuas yog qhov tsim nyog rau kev rov ua dua tshiab ntawm cov txheej txheem ntawm cov tawv nqaij, thiab qhov tsis muaj cov as -ham no ua rau muaj kev puas tsuaj ntawm cov tawv nqaij. Ib qho txiaj ntsig zoo ib yam ntawm qhov tsis txaus ntawm cov protein sib txuas yog nce ntawm kev qaug zog. Hauv lub neej niaj hnub nrawm nrawm, qhov no tuaj yeem tsim nyog heev.
Lub cev siv zog txhawm rau txhawm rau txhawm rau ua kom cov as -ham tsis txaus, uas ua rau kev ua haujlwm ntawm cov txheej txheem kev puas tsuaj ntawm cov nqaij, feem ntau yog cov leeg. Qhov no yog qhov tseem ceeb tshaj plaws kom nco qab, txij li cov leeg nqaij cuam tshuam rau cov txheej txheem hauv metabolic thiab, yog li ntawd, lub cev muaj peev xwm hlawv cov nqaij adipose. Hauv lwm lo lus, ntau cov leeg hauv koj lub cev, cov txheej txheem lipolysis ntau npaum li cas.
Txhawm rau zam cov leeg poob, nws yog qhov yuav tsum tau muab cov protein sib txuas rau lub cev raws li qhov xav tau. Ua ntej tshaj plaws, rau qhov no koj xav tau cov khoom noj uas muaj cov protein sib xyaw, nrog rau cov protein rau cov ntxhais. Nws yuav tsum tau sau tseg tias cov protein yog qhov tseem ceeb heev rau kev poob phaus zoo. Qhov no yog vim qhov tseeb tias lub cev siv lub zog ntau ntxiv rau kev ua cov protein sib xyaw hauv kev sib piv nrog cov rog thiab carbohydrates.
Nws kuj tseem yuav tsum tau nco ntsoov tias cov protein muaj peev xwm ua kom qeeb ntawm kev nqus cov carbohydrates, ua kom cov concentration ntawm cov piam thaj hauv cov ntshav. Txhua yam no qhia tias koj yuav tsis tshaib plab ntev. Cov protein sib xyaw tsis ua rau muaj kev loj hlob sai ntawm cov ntaub so ntswg adipose subcutaneous, tsis zoo li cov carbohydrates.
Dab tsi yog cov protein sai thiab qeeb?
Cov kws tshaj lij qoj ib ce thiab cov kws qhia noj zaub mov pom zoo siv cov protein qeeb lossis nyuaj rau cov ntxhais thaum sib ntaus rog. Nws yog ib qho tseem ceeb heev uas ib nrab ntawm lub cev niaj hnub xav tau rau cov protein sib xyaw tau ntsib nrog kev pab zaub mov. Cia peb nrhiav seb dab tsi yog hu ua qeeb protein sib txuas. Nws yog cov protein uas ua tiav los ntawm lub cev ntev. Vim li ntawd, lub cev xav tau siv ntau lub zog thiab qhov no ua rau kev ua haujlwm ntawm cov txheej txheem lipolysis. Cov protein no rau cov ntxhais yog casein.
Lub sijhawm nqus ntawm casein yog rau rau rau yim teev, thiab lub sijhawm no koj yuav tsis tshaib plab. Yog tias peb tham txog cov protein sib xyaw ntawm cov ntoo cog, tom qab ntawd cov kua protein yuav tsum tau muab sau tseg, uas muaj lub sijhawm sib xyaw ntev tshaj plaws. Yog li, yog tias koj lub cev tsis lees txais cov khoom siv mis, ces nws tsim nyog xaiv cov kua protein.
Raws li cov lus saum toj no, peb tuaj yeem hais tias casein muaj nyob hauv cov khoom noj xws li cheese, qaub cream, tsev cheese, yogurt. Yog tias koj tsis tsuas yog xav kom poob phaus, tab sis kuj txiav txim siab pib ua kis las, tom qab ntawd koj tsis tuaj yeem txwv rau casein ib leeg. Tom qab kawm tiav chav kawm, nws yog ib qho tseem ceeb heev kom haus cov protein sib xyaw sai - whey protein rau cov ntxhais.
Nws tseem nyob rau peb los txiav txim siab cov tshuaj ntxiv uas muaj ntau hom protein. Hauv lwm lo lus, ob qho tib si nrawm thiab qeeb cov protein sib xyaw ua ke tam sim no hauv lawv cov muaj pes tsawg leeg. Cov tshuaj ntxiv no yuav tsum tau siv ua ntej lossis tom qab kawm ntawv, tab sis yuav tsum tau siv cov tshuaj casein ua ntej yuav mus pw thiab hauv kev ncua ntawm cov zaub mov tseem ceeb. Qhov no yuav tiv thaiv kev tshaib kev nqhis, nrog rau tshem tawm cov kev noj hmo ntuj catabolic.
Yuav ua li cas noj cov protein rau cov ntxhais thaum poob phaus?
Kev tawm dag zog ua ke nrog cov protein rau cov ntxhais yuav tso cai rau koj txhim kho koj daim duab sai. Koj tuaj yeem yuag yuag yam tsis siv lub cev, tab sis qhov no, koj yuav xav tau sijhawm ntau ntxiv kom ua tiav koj lub hom phiaj. Qhov no yog qhov tseeb tshwj xeeb ntawm cov xwm txheej no thaum tus ntxhais xav poob ob peb phaus, thiab kaum lossis ntau dua.
Yog tias koj ntseeg tias koj tuaj yeem tawm dag zog, poob phaus thiab tsis noj cov tshuaj protein, tom qab ntawd koj yuav tsum npaj rau cov tawv nqaij sagging thoob plaws koj lub cev. Koj tsis tuaj yeem yuam kom lub cev hlawv tsuas yog cov rog, thiab tsis muaj cov protein txaus, cov leeg nqaij kuj yuav poob. Pom zoo, koj tsis tas yuav xav tau qhov txiaj ntsig ntawm kev poob phaus thiab daim duab hauv qhov xwm txheej no yuav tsis zoo dua.
Nws yog ib qho tseem ceeb tsis yog tsuas yog haus cov protein ntxiv, tab sis ua kom raug. Hauv Is Taws Nem, koj tuaj yeem nrhiav cov ntaub ntawv hais tias cov protein tuaj yeem ua teeb meem rau kev noj qab haus huv. Feem ntau ntawm cov lus liam no tsis muaj pov thawj, txawm li cas los xij, yog tias koj siv hom khoom noj kis las no tsis raug, koj tuaj yeem hnyav dua. Cia peb saib yog vim li cas cov protein tseem ceeb heev rau cov ntxhais thaum poob phaus. Qhov tshaj plaws yog thaum lub sijhawm qhia koj ua rau cov nqaij ntawm cov leeg nqaij ua rau lub cev puas, ua rau lawv microtrauma. Lub cev yuav tsum tau kho cov ntaub so ntswg, thiab qhov no xav tau cov protein. Kev suav koj cov protein txhua hnub xav tau yog yooj yim heev thiab koj yuav tsum muab koj lub cev hnyav los ntawm 1.8-2 grams.
Hauv cov hnub kawm, yuav tsum tau noj cov tshuaj protein thaum sawv ntxov, 60 feeb ua ntej pib, thiab lub sijhawm zoo sib xws tom qab ua tiav. Yog tias koj tab tom qoj ib ce muaj zog, tom qab ntawd koj tuaj yeem haus dej qab zib thaum noj mov. Thaum koj so ntawm kev qhia, koj cov protein txhua hnub yuav tsum yog 50 feem pua ntawm koj hnub kawm. Hauv qhov no, nws tsim nyog noj zaub mov ntxiv tsis yog noj hmo lossis khoom noj txom ncauj yav tav su.
Ceev thiab qeeb qeeb cov protein sib txuas - uas zoo dua?
Tam sim no peb yuav qhia koj txog ib qho kev sim nthuav dav uas tau ua tiav ntau dua kaum xyoo dhau los. Cov kws tshawb fawb xav paub qhov cuam tshuam ntawm casein thiab whey protein, thaum sib piv lawv cov teebmeem hauv lub cev. Cov ntsiab lus tau ua raws cov phiaj xwm kev noj zaub mov tsis muaj calorie, ua haujlwm tsis tu ncua, thiab noj cov protein. Qhov kev sim no tau kav peb lub hlis.
Txhua tus neeg koom nrog txoj kev tshawb fawb tau muab faib ua peb pawg:
- Pawg 1 - 10 tus neeg tsis noj cov tshuaj protein.
- Pawg No. 2 - 14 tus neeg tau noj casein ntawm qhov ntau npaum li 1.5 grams rau ib phaus ntawm lub cev hnyav.
- Pawg No. 3 - 14 tus neeg tau noj cov protein ntau whey hauv qhov ntau npaum li 1.5 grams ib kilo ntawm lub cev qhov hnyav.
Raws li qhov tshwm sim, txhua tus neeg koom nrog kev kawm poob txog 2.5 kilograms. Hauv thawj pab pawg, qhov txo qis hauv cov rog yog 2 feem pua. Cov neeg sawv cev ntawm lwm pab pawg muaj peev xwm ua tiav cov txiaj ntsig zoo ntawm no. Thaum siv casein, cov rog poob yog 8 feem pua, thiab cov ncauj lus muaj peev xwm nce txog 4 kg ntawm cov leeg nqaij. Thaum siv cov protein whey, cov neeg koom nrog kawm tau poob 4 feem pua rog thiab nce 2 phaus ntawm cov leeg nqaij.
Lwm txoj kev tshawb fawb yog qhov tshiab dua, thiab cov kws tshawb fawb tau piv cov txiaj ntsig ntawm whey thiab kua protein rau cov ntxhais. Txhua yam kev kawm tau kawm, ua raws tib txoj hauv kev noj zaub mov zoo, thiab noj 60 grams ntawm cov protein. Rau lub hlis tom qab, cov kws tshawb fawb pib sau cov txiaj ntsig ntawm qhov kev sim no. Lawv tau hais tias kev siv cov tshuaj protein ua kom nrawm rau cov txheej txheem ntawm kev poob phaus, thiab tib lub sijhawm whey protein tau zoo dua li cov protein ntau.
Delicious Protein Shake Recipes
Feem ntau ntawm cov rooj sib tham tshwj xeeb, tib neeg tham txog kev ntxiv cov protein thiab feem ntau tham txog qhov saj ntawm cov khoom tshwj xeeb. Txawm li cas los xij, koj tuaj yeem ua kom muaj txiaj ntsig zoo tab sis qab cov protein co. Koj tuaj yeem siv lawv ua tiav tshais lossis noj hmo. Piv txwv li, cov protein co nrog cov txiv hmab txiv ntoo yuav muaj txiaj ntsig zoo thaum noj ua ntej pib chav kawm.
- Protein co rau pluas tshais. Koj yuav xav tau ib daus ntawm cov protein ntxiv, ib khob mis nyuj uas muaj roj tsawg tsawg, thiab 30 milliliters ntawm cov kua txiv kab ntxwv tshiab los ua kom koj co. Txhawm rau haus dej haus kis las, tsuas yog muab tag nrho cov khoom xyaw.
- Protein co rau khoom noj txom ncauj. Siv ib lub txiv tsawb, 0.2 liv mis nyuj muaj roj tsawg, thiab ib diav cocoa. Muab tag nrho cov khoom xyaw saum toj no nrog lub tshuab ziab khaub ncaws kom zoo siv los ua khoom noj txom ncauj.
Muaj ntau ntau cov zaub mov txawv, thiab koj tus kheej tuaj yeem tsim nrog koj tus kheej. Tam sim no koj paub cov protein twg rau cov ntxhais yuav ua tau zoo tshaj plaws hauv kev poob phaus thiab yuav ua li cas noj cov tshuaj ntxiv no kom raug. Cia peb ceeb toom koj ib zaug ntxiv tias cov txheej txheem kev noj zaub mov nruj tsis xav tau rau kev poob phaus zoo. Nws txaus los txo cov ntsiab lus calories ntawm cov zaub mov noj, ntxiv rau pib ua kis las thiab noj cov tshuaj protein.
Rau txhua yam ntxhais yuav tsum paub txog protein, saib cov vis dis aus hauv qab no:
