Rau kev loj hlob ntawm cov leeg ib txwm, koj yuav tsum haus 20-30 grams cov protein txhua hnub. Qhov twg kom tau txais qhov xav tau ntawm cov khoom no, koj yuav kawm los ntawm kab lus. Cov ntsiab lus ntawm tsab xov xwm:
- Protein rau bodybuilder
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- Cov lus protein
Txhua tus neeg ncaws pob paub tias koj yuav tsum tau noj ib feem, yam tsawg 5-6 zaug hauv ib hnub. Tsis tas li ntawd, nws yuav tsum muaj cov protein, rog thiab carbohydrates. Thawj lub hauv paus yog qhov tseem ceeb tshwj xeeb, txij li nws yog cov protein uas yog lub luag haujlwm rau kev tsim cov leeg nqaij.
Protein rau bodybuilder
Cov kws qhia tau tshawb fawb ntau dua ib lub sijhawm los tsim cov protein kom zoo. Yog tias tus neeg ncaws pob tsis tau txais cov protein uas xav tau, cov leeg ua haujlwm tsis zoo. Lub cev tsis muaj chaw los nqa lub zog ntxiv, thiab nws nkees sai. Tau kawg, cov protein ntau dhau tsis tau txhais hais tias hauv lub sijhawm luv luv koj yuav dhau los ua lub roob muaj zog ntawm cov leeg nqaij. Txhua yam yuav tsum nyob hauv qhov nruab nrab, tshwj xeeb tshaj yog thaum nws los txog rau lub cev tsim khoom noj.
Tom qab ntau txoj kev tshawb fawb, nws tau pom tias txhawm rau txhim kho cov leeg mob, koj yuav tsum tsis txhob noj ntau dua 30 grams ntawm cov protein (qhov tsawg kawg nkaus yog 20 grams). Txhawm rau kom txhua qhov khoom noj txom ncauj kom tiav, nws yog qhov tsim nyog los zom cov zaub mov mus rau hauv cov khoom noj tsis txaus. Nov yog tib txoj hauv kev kom nkag siab cov khoom lag luam twg xav tau 30 grams ntawm cov protein noj qab haus huv.
Khoom noj khoom haus lub cev
Cov khw muag khoom noj muaj ntau txoj hauv kev rau dai rooj noj mov. Tab sis tus kws tsim lub cev tsis tuaj yeem nqus txhua yam. Tsuas yog cov ntawv qhia zaub mov ntse yuav muab cov txiaj ntsig xav tau rau koj. Cia peb saib cov zaub mov muaj protein ntau uas nrov tshaj plaws. Tus nqi hauv grams yuav tso cai rau koj xam cov tshuaj uas tso cai.
Ua ntej tshaj, cia peb tshuaj xyuas cov zaub mov uas tuaj yeem suav nrog cov kis las noj zaub mov. Tom qab ntawd, peb muab cov ncauj lus ntxaws ntxaws txog cov ntsiab lus calorie thiab muaj pes tsawg leeg.
- Qaib mis, tev thiab tsis muaj pob txha. Cov nqaij ntawm cov noog no tau nquag siv los ntawm txhua tus neeg ncaws pob thiab cov tib neeg uas txhawj xeeb txog kev noj zaub mov zoo. Tsis muaj cov carbohydrates hauv cov khoom no, thiab muaj rog tsawg heev. Tab sis muaj cov protein txaus hauv lub mis. Nws tsim nyog nco ntsoov tias koj yuav tsum tau noj nws yam tsis muaj cov kua ntses, cov qhob cij crumbs thiab mayonnaise. Txwv tsis pub, koj yuav xaus nrog cov zaub mov sib txawv kiag li. Hauv kev noj zaub mov txhua hnub ntawm tus kws tsim lub cev, ib txwm muaj ib feem ntawm cov nqaij qaib.
- Steak los ntawm tus ncej puab ntawm tus tsiaj cloven-hoofed. Cov khoom no yog ib qho uas nyiam tshaj plaws hauv kev noj zaub mov zoo ntawm cov kis las. Nws yog qhov txaus siab kom txaus siab rau qhov tsw qab thiab saj ntawm cov nqaij ci ci tshiab. Cov zaub mov no tsis muaj carbohydrates tag nrho, tab sis muaj protein ntau. Nws yog ib qho tseem ceeb uas cov nqaij qab noj qab nyob zoo tau kib yam tsis tau ntxiv ketchup lossis cov kua ntses. Txwv tsis pub, cov ntsiab lus calorie thiab rog yuav nce ntxiv.
- Nqaij npuas kib kuj yuav tsum muaj nyob hauv kev noj zaub mov ntawm txhua tus kis las. Coob leej yuav hais tias cov khoom no yog rog thiab tsis tuaj yeem lees paub ntawm cov kis las kis las. Qhov tseeb, nqaij npuas tenderloin muaj roj tsawg. Tsis muaj carbohydrates txhua, tab sis cov khoom muaj cov protein ntau. Nws yog ib qho tseem ceeb kom npaj cov nqaij zoo li no. Txhawm rau ua qhov no, tsau ib daim tshiab ntawm nqaij npuas rau 1 - 4 teev hauv dej me ntsis ntsev. Qhov no yuav ua rau cov khoom muag muag thiab zoo siab dua. Tom qab ntawd, kib txhua sab hauv lub lauj kaub rau peb feeb. Tom ntej no, daim tawv nqaij yog muab tso rau hauv qhov cub preheated rau 200 degrees, qhov twg ib qho qab qab languishes rau lwm yim feeb.
- Nqaij ntses nyiam ntau nrog nws saj. Nws yog qhov tsis yooj yim sua kom tsis txhob hnov qab qhov tsw qab ntawm cov ntses ua noj kom raug. Cov kws ua zaub mov noj qab nyob zoo ib txwm suav nrog cov khoom no hauv lawv cov tais diav. Tau kawg, tus kis las tsis tas yuav yog tus ua zaub mov zoo. Nws yog txaus kom paub yuav ua li cas stew lossis ua noj nqaij salmon. Yim hom ntawm Pacific salmon thiab ib qho Atlantic salmon tau paub hauv qhov. Nyob rau tom kawg, cov nqaij yog tshwj xeeb tshaj yog kev sib tw. Cov kaus poom ntses yuav tsum tau hais txog. Cov ntses liab no tseem muaj cov protein ntau, uas yog ib qho tseem ceeb rau kev tsim lub cev. Yog li ntawd, yog tias koj nyiam ntses, tom qab ntawd zoo siab los txhawb koj cov zaub mov nrog cov khoom no.
- Cov kaus poom tuna yuav tsum muaj nyob hauv kev noj haus ntawm txhua tus neeg ncaws pob. Ntawm lub txee ntawm lub khw koj tuaj yeem pom ntau hom ntses - kab txaij, daj thiab xiav. Hom ntses kawg yog nyob ntawm qhov chaw uas yuav ploj mus. Yog li ntawd, yog tias koj tsis quav ntsej txog txoj hmoo ntawm cov neeg pluag ntses, tom qab ntawd dhau los ntawm cov khoom nthuav qhia nrog bluefin tuna nqaij. Nws yog qhov zoo tshaj los xaiv cov tuna striped rau koj noj. Muaj cov protein ntau hauv cov khoom no, thiab cov roj tsawg. Qhov no yog cov khoom lag luam zoo rau txhua tus neeg uas siv lawv lub cev. Tsuas yog qhov tsis zoo ntawm cov khoom yog tias nws dhau mus sai sai.
- Octopus yuav rov hais dua rau txhua tus neeg paub txog cov nqaij nruab deg. Nws tau muag khov hauv peb lub khw. Koj tuaj yeem muaj kev nyab xeeb yuav ib pob, thiab dilute kev noj zaub mov txhua hnub nrog rau rau lub octopuses me me. Lawv tau ua noj zoo tshaj plaws ntawm cov hniav nyiaj hniav kub. Yog tias koj tsis nyiam hom kev ua noj no, tom qab ntawd tsuas yog ua cov nqaij nruab deg rau peb feeb. Qhov saj ntawm cov khoom no yog tus yam ntxwv, tsis hnov tsw kuj.
- Qaib qe tso cai rau koj npaj ntau txoj hauv kev rau pluas noj. Nws tuaj yeem yog omelet, scrambled qe, lossis tsuas yog cov khoom lag luam. Qe yog ib qhov zoo ntawm cov protein, tab sis koj yuav tsum tsis txhob hnov qab txog lawv cov rog. Yog li, koj tsis tuaj yeem noj lawv ntau ntau. Thaum twg los xij, nws yog qhov zoo dua los yuav cov khoom lag luam los ntawm cov neeg ua liaj ua teb uas tau txais cov qe ib txwm muaj. Nyob deb ntawm tib neeg txoj hauv kev "yaum" qaib ua haujlwm ntawm chaw ua liaj ua teb qaib - siv hluav taws xob. Tau kawg, nws yog txhua tus lag luam uas lub qe kom npau rau pluas tshais. Txawm li cas los xij, cov khoom noj muaj txiaj ntsig zoo ib yam hauv ib qho ntawm cov zaub mov no.
- Almond - qhov no yog cov txiv ntoo uas muaj nplua nuj tsis tsuas yog muaj protein ntau noj qab nyob zoo, tab sis kuj muaj cov rog. Zoo dua tsis suav nrog nws hauv koj cov ntawv qhia txhua hnub. Nws yog qhov zoo tshaj kom haus almonds ib zaug ib lub lim tiam. Hauv cov khw muag khoom, koj tuaj yeem pom cov txiv hmab txiv ntoo uas tev tawm, ntim rau hauv hnab ntau yam hnyav.
- Txiv laum huab xeeb dhau los ua kev nyiam kho rau lub cev nrog cov hniav qab zib. Cov zaub mov no muaj cov protein ntau thiab cov roj tsis txaus. Tau kawg, koj yuav tsum tsis txhob ua phem rau nws, tab sis koj tuaj yeem them taus noj 2-5 diav nrog toast. Tus nqi ntawm cov carbohydrates hauv cov khoom kuj tseem loj dua.
- Tsev cheese yog cov khoom siv mis uas tau los ntawm kev ua cov kua qaub. Tsev cheese muaj nuj nqis rau cov ntsiab lus ntawm casein, uas yog qhov tsim nyog rau txhua tus neeg uas nyiam lub zog thauj khoom. Cov khoom siv mis feem ntau yog noj ua ntej mus pw kom pab cov leeg nqaij rov zoo los ntawm kev tawm dag zog. Thaum nruab hnub, nws tseem raug tso cai noj tsev cheese, tshwj xeeb tshaj yog tias koj nyiam cov khoom no. Tab sis koj yuav tsum tau ceev faj ntawm curd masses nrog ntau yam ntxiv uas yuav tsis muaj txiaj ntsig rau leej twg. Xaiv cov txiv hmab txiv ntoo uas muaj xim zoo nkauj. Them sai sai rau hnub tas sij hawm - ntuj curd tsis tuaj yeem khaws cia ntau dua li ib lub lim tiam.
- Greek yogurt nyuam qhuav pom kuv tus neeg yuav khoom ntawm cov neeg uas saib xyuas lawv lub cev. Hauv kev sib xws, cov khoom lag luam zoo ib yam li Georgian yogurt. Tsis zoo li cov kua mis ib txwm, hauv Greek cov khoom ib diav yog lus "tsim nyog nws". Rau nws cov khoom lag luam, siv mis nyuj ntau. Hauv theem kawg, whey, qab zib thiab lactose raug tshem tawm tag nrho. Vim qhov no, Greek yogurt tau dhau los ua khoom noj khoom haus, thiab tau txais kev hlub ntawm cov neeg tsim lub cev.
- Skimmed tej kuj yog haus cawv heev. Qhov no yog kab tias qhov pheej yig tshaj thiab npaj tau yooj yim muaj los ntawm cov protein. Tag nrho cov protein co thiab hmoov tau muab los ntawm cov khoom no. Yog li ntawd, yog tias koj nyiam nyuj mis nyuj, tom qab ntawd haus dej rau koj kev noj qab haus huv.
- Tofu - cov khoom lag luam uas tseem ua rau muaj kev sib cav ntau. Qee tus neeg ntseeg tias kua zaub ua rau tsim cov tshuaj poj niam. Thiab txawm hais tias cov kws tshawb fawb tau ua pov thawj qhov tsis sib xws ob peb zaug, cov neeg ncaws pob tseem saib nrog kev txaus ntshai ntawm qhov chaw ntawm cov protein.
- Peas, lentils, taum thiab txiv laum huab xeeb - qhov chaw tsis yog tsuas yog cov protein, tab sis kuj muaj fiber ntau. Cov neeg tsim lub cev nqaij daim tawv tau muaj pov thawj ntev los tias cov protein no tuaj yeem siv los ua kom cov leeg muaj kev nyab xeeb. Tau kawg, muaj ob sab thib ob rau cov khoom lag luam no - kev tsim roj.
- Quinoa yog cov khoom lag luam uas koj yuav tau hnov txog thawj zaug. Qhov no yog cov qoob loo qoob loo nyob ntawm lub txee hauv khw muag khoom ze ntawm buckwheat thiab taum pauv. Ua tib zoo saib thiab tej zaum koj yuav pom nws. Nroj tsuag loj hlob nyob rau thaj tsam toj roob hauv pes. Txog rau xyoo 2006, tsis muaj leej twg mob siab rau cov khoom no, nws tau noj los ntawm cov neeg tau nyiaj tsawg hauv Bolivia thiab Peru. Tab sis qhov hloov pauv sai, thiab quinoa tau dhau los ua cov qoob loo zoo rau txhua tus neeg tsis noj nqaij thiab noj zaub mov zoo.
Cov ntsiab lus ntawm cov protein hauv cov khoom noj:
Txhua yam khoom no tuaj yeem suav nrog kev nyab xeeb ntawm kev noj zaub mov ntawm txhua tus neeg ncaws pob. Nrog rau cov ntsiab lus muaj protein ntau, cov leeg nqaij yuav pib loj hlob nrog lub zog nruab nrab. Nws yog ib qho tseem ceeb uas yuav tsum coj mus rau hauv tus account tias hauv lub rooj cov khoom raug suav tsis tau ntxiv cov txuj lom thiab kua ntses ntxiv. Yog tias koj nyiam txoj kev ua neej noj qab haus huv, tom qab ntawd nws yog qhov zoo dua los tsis lees txais cov tshuaj zoo li no.
Tau kawg, ib txwm muaj lwm txoj hauv kev - cov tshuaj ntxiv protein. Cov khw muag khoom kis las muab cov hmoov sib tov uas tau ntim nrog cov protein kom raug. Koj xaiv qhov kev noj haus kom haum rau koj lub cev. Qhia kev ntse, thiab tsuas yog tom qab ntawd cov txiaj ntsig ntawm kev qhia ntau ntxiv tuaj yeem pom.
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