Ua cov protein co rau cov leeg nqaij hauv tsev tuaj yeem ua tiav hauv feeb. Qhov tseem ceeb yog kom paub qee qhov nuances uas peb yuav qhia koj txog niaj hnub no.
Cov ntsiab lus hauv daim ntawv qhia:
- Protein co khoom muaj pes tsawg leeg
- Yuav ua li cas thiab thaum twg los noj cov protein co
- Cov khoom xyaw
- Kauj ruam yog kauj ruam ua noj
- Daim ntawv qhia yees duab
Protein (protein) co - tswj cov qib protein ntau hauv lub cev, uas yog qhov tsim nyog rau cov leeg kev loj hlob thiab hnyav nce. Kev siv cov dej cawv ntau ntxiv yuav tsum tau ua ua ntej kev tawm dag zog lossis thaum ua haujlwm hauv chaw ua si.
Cov khoom noj muaj protein ntau tuaj yeem yuav tau ntawm cov khw muag khoom noj khoom haus tshwj xeeb. Xws li cocktails muaj cov protein ntau, ntau cov vitamins, thiab lwm yam. Txawm li cas los xij, nws kim heev thiab tsis yog txhua tus tuaj yeem them taus. Ib qho ntxiv, tej zaum yuav muaj cov khoom lag luam khoom noj khoom haus dag uas muaj cov tshuaj steroids thiab amphetamines uas tsim kev puas tsuaj rau lub cev. Yog li ntawd, peb kawm npaj zaub mov muaj protein ntau ntawm peb tus kheej.
Protein co khoom muaj pes tsawg leeg
Cheebtsam raug xaiv raws li hauv qab no. Cov protein 15-25 g, qee cov vitamins thiab carbohydrates, thiab yuav tsum muaj kua txaus kom cov dej haus zoo ib yam li qab zib.
- Hauv paus - mis nyuj, kefir, kua txiv qaub (200 ml).
- Cov protein - mis nyuj hmoov, tsev cheese, qe (txog 100 g).
- Carbohydrates - zib ntab, jam, qab zib (15 g).
- Cov vitamins - txiv tsawb, txiv hmab txiv ntoo, txiv hmab txiv ntoo.
- Cov rog (xaiv tau) - roj zaub (1 diav).
Yuav ua li cas thiab thaum twg los noj cov protein co
Lub sijhawm zoo tshaj plaws los noj cov zaub mov muaj protein yog 45 feeb ua ntej thiab ib nrab teev tom qab koj tawm haujlwm. Cov protein co yuav tsum tau nqus ua ntej kev tawm dag zog lub cev, yog li koj yuav tsum ua tib zoo xaiv qhov ntim ntawm qhov sib xyaw thiab cov khoom xyaw kom lawv muaj sijhawm los nqus. Yeej, qhov ntim ntawm cocktail tsis ntau tshaj 300 g, nrog qhov kub txog 37 degrees.
Qhov txiaj ntsig zoo tshaj plaws yog siv 30 feeb tom qab kawm tiav. Lub sijhawm no, lub cev tshwj xeeb xav tau cov protein thiab carbohydrates, uas muaj cov txiaj ntsig zoo tshaj plaws.
- Cov ntsiab lus calorie ntawm 100 g - 70 kcal.
- Cov khoom siv - 3
- Lub sijhawm ua noj - 5 feeb
Cov khoom xyaw:
- Kefir - 500 ml
- Txiv tsawb - 1 pc.
- Zib ntab - 1 tablespoon
Ua kom cov protein co
1. Ncuav kefir mus rau hauv lub tshuab ziab khaub ncaws, uas tuaj yeem yog cov nyob ruaj ruaj lossis phau ntawv qhia. Qhov yooj yim tshaj plaws, tau kawg, yog nyob ruaj ruaj.
2. Ntxuav cov txiv tsawb, qhuav nws, tev nws thiab txiav nws ua tej daim kom nws yooj yim dua rau lub tshuab ziab khaub ncaws. Txawm hais tias, yog tias koj paub tseeb txog lub zog ntawm koj lub cuab yeej, ces koj tsis tuaj yeem txiav cov txiv tsawb.
3. Muab cov txiv tsawb tso rau hauv lub tais ntawm lub tshuab ziab khaub ncaws mus rau kefir.
4. Ntxiv zib ntab. Muab lub tais tso rau ntawm lub hwj chim los yog tuav lub tshuab ziab khaub ncaws thiab nplawm li 2-3 feeb. Cov txiv tsawb yuav tsum tau ua kom tiav, thiab kefir yuav tsum tau nplawm thiab ua npuas me me yuav tsum tsim rau saum npoo. Thaum qhov no tshwm sim, koj tuaj yeem pib saj cov cocktail.
Saib kuj daim vis dis aus qhia yuav ua li cas kom 60s protein co (Arnold-2 noj).
