Kawm paub yuav noj nqaij li cas ntawm cov khoom noj uas tsis muaj carb thiab vim li cas nqaij yuav tsum yog ib feem ntawm kev noj haus. Tam sim no, kev tsis noj nqaij tau dhau los ua neeg nyiam ntau dua, thiab qee tus neeg ncaws pob xav paub yog tias lawv tuaj yeem ua tiav cov txiaj ntsig zoo hauv kev ncaws pob yam tsis muaj cov khoom no. Txawm li cas los xij, hnub no peb yuav qhia koj meej txog nqaij, uas yog qhov tseem ceeb hauv lub neej ntawm txhua tus neeg. Peb yuav tsis nkag mus rau hauv kev sib tham txog cov txiaj ntsig lossis kev phom sij ntawm ntau yam kev noj haus, tab sis peb yuav tham txog seb cov nqaij puas tuaj yeem noj tau ntawm cov zaub mov noj thiab yuav ua li cas kom raug.
Tus tsim tsev xav paub dab tsi txog nqaij?
Kab lus no tuaj yeem muaj txiaj ntsig zoo tsis yog rau cov kis las, tab sis kuj rau cov neeg zoo tib yam. Hauv kev noj zaub mov ntawm coob leej neeg, cov khoom no muaj nyob rau ntau yam. Yog tias peb tham txog kev noj zaub mov zoo ntawm cov neeg nyob nruab nrab, feem ntau nws suav nrog mov, qos yaj ywm, buckwheat, nqaij qaib, nqaij npua thiab hnyuv ntxwm. Feem ntau, nqaij siv nyob rau hauv daim ntawv ntawm cov khoom tiav, piv txwv li, hnyuv ntxwm lossis hnyuv ntxwm.
Nws yuav tsum tau ceeb toom tam sim ntawd tias qhov no tsis yog kev thuam thiab tshaj tawm qhov tseeb. Coob leej neeg tau coj mus rau ntau yam khoom ntim rau hauv cov thawv muaj xim zoo nkauj, uas, raws li cov chaw tsim khoom, muaj 100 feem pua khoom. Txawm li cas los xij, peb pom zoo kom koj rov mus saib lossis saib thawj zaug ntawm cov yeeb yaj kiab "Rub Hlau". Nws ua yeeb yaj kiab Iron Arnie thiab lwm tus neeg tsim lub cev nto moo los ntawm kev ua koob tsheej ntawm lub cev.
Hauv zaj yeeb yaj kiab no, cov ncaws pob feem ntau pom tom qab noj nqaij thiab txawm kib. Tej zaum qhov tseeb no yuav yuam kom koj rov xav txog koj cov zaub mov. Yog tias koj tsis npaj yuav hloov mus rau zaub mov cog, tom qab ntawd koj yuav tsum tseem nyiam cov nqaij ntuj ntawm koj cov zaub mov rau ntau yam khoom ua tiav.
Txhawm rau pib nrog, nqaij yog ib lub hauv paus tseem ceeb ntawm cov tsiaj protein sib txuas. Raws li koj yuav tsum paub, nws yog cov protein uas muaj cov amine profile tag nrho. Qhov no tseem ceeb tsis yog rau cov kis las nkaus xwb, tab sis kuj rau tib neeg zoo tib yam. Hais txog kev tsim lub cev, tsuas yog cov protein sib xyaw nrog cov amino acid profile tag nrho tuaj yeem muab lub cev nrog txhua yam tshuaj tsim nyog kom tau txais qhov hnyav. Qhov tseeb no ib leeg tuaj yeem teb cov lus nug - nws puas tuaj yeem noj nqaij ntawm kev noj haus?
Ntawm txhua hom nqaij, nws yuav tsum tau sau tseg cov khoom lag luam uas yuav pab koj ua kom hnyav: nqaij nyuj, nqaij nyuj, yaj, nqaij npuas, yaj thiab nqaij qaib. Cia peb hais txog cov khoom ntawm cov khoom no uas yog qhov tseem ceeb rau cov ncaws pob:
- Cov protein muaj tag nrho cov amines ntawm pab pawg tseem ceeb.
- Ib qhov zoo tshaj plaws ntawm creatine.
- Muaj ntau cov zaub mov tseem ceeb (vitamins PP, B1, B2 thiab B12, ntxiv rau cov zaub mov - hlau thiab phosphorus).
- Muaj cov catalysts rau kev sib txuas ntawm cov zom zaub mov.
Tam sim no peb yuav saib cov nqaij uas nrov tshaj plaws ntawm cov cev nqaij daim tawv - nqaij nyuj. Cov khoom no muaj ntau qhov zoo ntawm cov protein sib txuas. Tsis muaj leej twg yuav tawm tsam tus nqi ntawm creatine rau cov neeg tsim khoom. Hauv kev sib piv nrog lwm cov khoom lag luam khoom noj, nws yog nqaij (liab) uas yog nws lub hauv paus tseem ceeb. Tau kawg, koj tuaj yeem hais tias tam sim no muaj kev xaiv ntau ntawm cov tshuaj ntxiv raws li creatine monohydrate, tab sis nws yog qhov tsim nyog siv cov khoom lag luam ntuj, vim kev noj zaub mov zoo tsuas yog ntxiv rau koj cov zaub mov noj.
Ntau lo lus tau hais txog carnitine hnub no. Cov tshuaj no ua rau cov metabolism hauv cov rog, thiab tseem ua kom nrawm cov txheej txheem ntawm amines ntawm BCAA pawg. Nqaij nyuj muaj ntau carnitine. Peb tseem tsis tau teb koj cov lus nug - puas yog nqaij muaj peev xwm noj tau?
Tom qab ntawd cia peb txuas ntxiv thiab hais txog alanine, uas yog lub zog zoo. Cia peb txav mus rau cov zaub mov, yam tsis muaj ntau cov txheej txheem hauv lub cev tsis tuaj yeem ua haujlwm. Yog tias pom muaj cov tshuaj potassium tsis txaus hauv lub cev, tom qab ntawd cov txheej txheem ntawm kev tsim cov protein sib txuas hauv cov leeg nqaij, nrog rau kev tsim cov tshuaj anabolic steroids zoo li IGF thiab somatotropin, qeeb.
Hlau tau koom tes nrog tsim cov ntshav. Lub cev tiv thaiv kab mob ua haujlwm tau zoo dua qub thaum muaj zinc nyob hauv lub cev ntau txaus. Tsis tas li, cov ntxhia no tseem ceeb rau cov txheej txheem kev loj hlob ntawm cov txheej txheem ntawm cov leeg nqaij ntawm cov leeg nqaij. Magnesium nce kev ua haujlwm ntawm insulin. Thiab tseem muaj qhov txiaj ntsig zoo ntawm kev loj hlob ntawm lub zog ntsuas.
Nqaij nyuj nyoos muaj ntau linoleic acid. Nws yog lub zog ntuj antioxidant uas tseem muaj cov tshuaj tiv thaiv catabolic. Txij li thaum lub cev hnyav nce, cov neeg tsim khoom yuav tsum haus cov protein ntau ntau, nws yog qhov tseem ceeb los muab lub cev nrog cov vitamin B6. Nws siv lub zog ua haujlwm hauv cov txheej txheem ntawm cov metabolism hauv protein.
B12 ua cov haujlwm thauj khoom thiab nrog qhov ua kom txaus ntawm cov khoom no, qhov ua tau zoo ntawm cov pa nkag mus rau cov nqaij. Ib qho ntxiv, cov vitamins no yog qhov tsim nyog rau kev ntws ntawm BCAA cov txheej txheem kev zom zaub mov thiab kev tawm dag zog. Raws li koj tuaj yeem pom, cov lus teb rau lo lus nug - nws puas tuaj yeem noj nqaij ntawm kev noj zaub mov kom pom tseeb?
Yog tias cov neeg zoo ib yam feem ntau tsis ua tib zoo mloog cov teeb meem ntawm lawv cov khoom noj muaj txiaj ntsig, tom qab ntawd rau cov kis las xws li txoj hauv kev los suav sau cov khoom noj yog qhov tsis tuaj yeem lees txais. Yog tias koj tsis noj zaub mov zoo, ces yuav tsis muaj cov leeg nqaij loj tuaj. Txhua yam koj siv zog hauv kev cob qhia yuav raug tshem tawm los ntawm txoj haujlwm kev noj zaub mov tsis raug. Yog li, koj yuav tsum nkag siab qhov teeb meem no zoo dua li cov neeg zoo tib yam. Raws li lub xeev cua sov, nqaij tuaj yeem raug cais ua pawg hauv qab no:
- Ua khub - tseem tsis tau txias thiab tau muag tam sim (tsis pub dhau ob peb teev) txij thaum lub cev tuag lawm. Nco ntsoov tias nws tsis tshua siv rau ua noj.
- Txias txias - tsis pub dhau 24 teev dhau los txij thaum lub cev nqaij daim tawv raug txiav, thiab yog tias nyob rau lub sijhawm no nws tsis muag, ces cov nqaij khov.
- Ua kom txias - khaws cia rau qhov siab tshaj ntawm 72 teev hauv chav tshwj xeeb ntawm qhov kub ntawm 0 txog rho tawm 4 degrees.
- Khov - tam sim tom qab txias, nws khov heev thiab khaws tag nrho cov as -ham rau li peb lub hlis.
- Thawed - yog tias txhua txoj cai khov / thaw tsis ua raws, tom qab ntawd qee yam ntawm cov as -ham yuav ploj.
Tam sim no cia saib ze rau txhua qhov khoom noj muaj txiaj ntsig tseem ceeb uas muaj nyob hauv cov nqaij thiab koj tuaj yeem txiav txim siab rau koj tus kheej tias nqaij puas tuaj yeem noj tau.
Cov protein sib xyaw
Peb twb tau hais los saum no tias cov nqaij muaj cov protein sib xyaw nrog cov amine profile tag nrho, suav nrog cov tseem ceeb. Nws yog kev coj ua kom paub qhov txawv ntawm ob hom nqaij protein: actin thiab myosin. Kwv yees li 50 feem pua ntawm tag nrho cov protein sib txuas hauv cov nqaij yog myosin. Qhov nruab nrab cov ntsiab lus protein hauv cov nqaij yog 75-90 feem pua.
Cov tshuaj no muaj tus nqi sib nqus siab, tab sis tau ua tiav hauv lub cev rau lub sijhawm ntev. Nws yog qhov tseeb uas piav qhia cov khoom no muaj peev xwm ua kom saturate zoo. Nws yuav tsum tau hais tias nqaij muaj qee cov protein sib txuas nrog cov amine tsis tiav profile, piv txwv li, collagen. Lawv tsis muaj qhov tseem ceeb tsawg rau lub cev, uas ua rau cov khoom lag luam nws tus kheej tsim nyog rau cov kis las.
Rog
Cov rog hauv cov nqaij nyob ntawm seb hom nqaij. Lub cev zoo tshaj plaws nqus cov rog uas yog koom nrog pab pawg qis-yaj. Qhov tseeb no qhia tias nqaij npuas tsis yog hom nqaij siv tsis tau los ntawm qhov pom ntawm cov neeg ncaws pob, vim tias qhov kub ntawm cov nqaij npuas rog tsawg heev, zoo li nqaij qaib. Tab sis cov rog ntawm yaj thiab nqaij nyuj tau nqus ntau zuj zus. Tsis tas li nco ntsoov tias cov nqaij muaj cov roj ntau txaus, tab sis yog tias koj noj cov nqaij ntshiv (cov ntsiab lus ntawm cov as -ham yog los ntawm 3 txog 8 feem pua), yuav tsum tsis muaj teeb meem nrog kev rog.
Micronutrients
Kwv yees li 30 feem pua ntawm zinc tau nqus mus rau hauv lub cev los ntawm nqaij. Ib qho ntxiv, cov khoom no muaj hlau, potassium, calcium, sodium thiab selenium. Lub hauv paus tseem ceeb ntawm cov nqaij yog hlau, uas tau nqus tag nrho los ntawm lub cev thiab yog ib feem ntawm hemoglobin.
Peb yuav tsis thim qhov pom tseeb thiab qhia rau peb paub rau koj tias nqaij yog qhov tsis zoo ntawm cov zaub mov cog raws li qhov ntau ntawm cov vitamins. Txawm li cas los xij, zaub thiab txiv hmab txiv ntoo muaj qis heev hauv cov vitamins B, niacin thiab thiamine. Tab sis nqaij yog nplua nuj nyob hauv cov tshuaj no.
Yuav xaiv cov nqaij zoo li cas?
Peb pom txhua yam hais txog cov txiaj ntsig ntawm nqaij rau tib neeg lub cev, thiab qhov no yuav tsum yog peb cov lus teb rau lo lus nug - nqaij puas tuaj yeem noj tau? Tam sim no cia tham txog dab tsi los saib thaum xaiv cov nqaij. Nov yog cov kauj ruam tseem ceeb, koj yuav tsum ua nws lub luag haujlwm tag nrho. Cia peb tham hauv kev nthuav dav txog cov yam ntxwv ntawm xaiv cov nqaij nyiam tshaj plaws.
- Nqaij nyuj. Qhov kev xaiv zoo tshaj plaws rau cov kis las yog nqaij nyuj, uas yuav tsum yog daj ntseg liab lossis xim liab. Tsis tas li nco ntsoov tias nqaij nyuj yog marbled ntawm qhov txiav. Sim zam cov nqaij liab tsaus uas los ntawm cov tsiaj qub.
- Nqaij npuas. Thiab ntawm no cov nqaij ntawm cov tsiaj hluas, uas yog npua mis nyuj, yuav yog qhov kev xaiv zoo tshaj plaws. Koj tseem tuaj yeem nyab xeeb yuav khoom uas tau txais los ntawm cov tsiaj hnub nyoog 7 lossis 8 hlis. Cov xim yuav tsum yog pinkish liab lossis pinkish. Cov nqaij tsaus dua, cov tsiaj loj dua.
- Nqaij nyuj. Qhov kev xaiv zoo tshaj plaws rau cov kis las yog menyuam yaj thaum muaj ib lossis ob xyoos. Koj yuav tsum nco ntsoov tias menyuam yaj muaj qhov ntxhiab tsw uas tsis yog txhua tus nyiam. Cov xim ntawm cov menyuam yaj yog lub teeb liab.
- Noog. Cov nqaij qaib zoo yuav tsum muaj xim daj daj, thiab lub cev nqaij daim tawv yuav tsum ywj rau kov.
Tam sim no cia muab qee cov lus qhia rau kev siv nqaij los ntawm cov kis las:
- Thaum lub lim tiam, koj yuav tsum noj nqaij tsawg kawg 2-3 zaug thiab nws raug nquahu kom ua qhov no nyob rau hnub tsis pub dhau kev qhia. Qhov ib feem ntawm ib hnub yog los ntawm 0.2 txog 0.25 kilos.
- Nqaij tau ua tiav los ntawm lub cev ntev dua li cov khoom siv mis nyuj thiab nqaij qaib.
- Noj tsuas yog cov nqaij ntshiv nrog qhov siab tshaj ntawm 8 feem pua rog.
- Lub cev nqus tau tsuas yog 60 feem pua ntawm tag nrho cov as -ham uas pom hauv nqaij.
- Koj yuav tsum noj tsis yog nqaij qaib nkaus xwb, tab sis kuj yog nqaij liab.
- Ntau lub sijhawm koj siv cov nqaij ua noj ntawm qhov kub siab, cov zaub mov tsawg nyob hauv nws.
Yuav ua li cas ua noj nqaij raws li Ducan noj, saib ntawm no:
