Tshawb nrhiav yuav ua li cas thiaj ua kom cov protein zoo sib xyaw kom tau txais cov leeg nqaij hauv tsev los ntawm cov khoom lag luam tsim kho yam tsis muaj nyiaj ntxiv. Txhua tus neeg tsim lub cev yuav tsum nkag siab qhov tseem ceeb ntawm kev siv txoj haujlwm kev noj zaub mov kom raug kom tau txais txiaj ntsig zoo tshaj plaws ntawm lawv cov kev tawm dag zog. Tau kawg, txhua qhov khoom noj muaj txiaj ntsig tseem ceeb, tab sis cov protein sib txuas yog qhov tseem ceeb rau kev nce qib. Nws yog cov tshuaj no uas ua rau txhua daim ntaub ntawm lub cev, suav nrog cov leeg nqaij.
Tam sim no hauv khw muag khoom noj kis las koj tuaj yeem pom qhov kev xaiv loj ntawm ntau yam tshuaj ntxiv. Txawm hais tias feem ntau ntawm kev noj cov protein ntau txhua hnub yuav tsum tau muab rau lub cev los ntawm zaub mov, nws nyuaj heev ua yam tsis muaj zaub mov noj. Yog tias peb tham txog zaub mov, tom qab ntawd hais txog cov ntsiab lus muaj protein ntau, mis (suav nrog cov khoom siv mis) thiab nqaij yog qhov zoo tshaj plaws.
Txhawm rau ua tiav cov txiaj ntsig tau zoo thaum lub sijhawm tawm dag zog, koj yuav tsum tau noj cov zaub mov uas muaj cov protein sib xyaw ntau zaus nyob rau ib hnub. Txawm li cas los xij, tsuas yog cov kws ncaws pob tuaj yeem tuaj yeem them nyiaj tag nrho lawv lub sijhawm rau kev qhia thiab kev noj zaub mov zoo. Pom zoo, nws nyuaj heev rau cov neeg nyiam tsim lub cev kom noj tsawg kawg tsib zaug hauv ib hnub.
Tsis tas li, koj yuav tsum nco ntsoov tias lub cev siv sijhawm ntau thiab lub zog los ua cov nqaij, thiab koj yuav tsum tau noj cov khoom sib zog ua ntej kev cob qhia. Nov yog qhov uas cov tshuaj pabcuam protein uas peb tau hais ua ntej tuaj ua ke. Txawm li cas los xij, koj tuaj yeem ua rau lawv tus kheej, thiab hauv kab lus no peb yuav qhia koj yuav ua li cas ua cov protein nyob hauv tsev.
Txhawm rau ua qhov no, koj yuav tsum siv cov protein qhuav mloog zoo lossis qee yam khoom noj. Hauv qab no yog piv txwv ntawm cov zaub mov nrov cocktail uas muaj txiaj ntsig zoo. Yog tias koj npaj siab npaj cov protein nyob hauv tsev, tom qab ntawd koj yuav tsum ua raws ntau txoj cai ntsig txog tsis yog rau cov txheej txheem ntawm lawv cov kev npaj, tab sis kuj rau lawv cov kev noj haus.
Yog tias koj noj cocktail thaum sawv ntxov, tom qab ntawd koj tuaj yeem ntxiv cov carbohydrates rau nws, tab sis thaum yav tsaus ntuj nws yog qhov zoo tshaj los ua yam tsis muaj cov as -ham no. Txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau ua kom muaj protein ntau, nws qhov kub yuav tsum tsis qis thiab qhov kub zoo tshaj yog 37 degrees. Qhov tseeb yog txhua yam zaub mov hauv lub cev tau ua tiav ntawm qhov kub thiab txias. Yog tias qhov ntsuas no txawv ntawm qhov yuav tsum tau ua, tom qab ntawd lub cev yuav tsum txo qis lossis nce nws, thiab qhov no yuav tsum tsis yog lub sijhawm nkaus xwb, tab sis kuj tseem siv nyiaj ntau dua. Ua ntej pib ua haujlwm, koj yuav tsum haus dej tsis ntau tshaj 0.3 litres ntawm cov protein sib xyaw. Yog tias koj lub cev tsis lees txais lactose, tom qab ntawd koj yuav tsum siv cov kua txiv hmab txiv ntoo lossis cov khoom qab zib fermented los ua dej cawv. Tus nqi zog ntawm cov dej cawv tiav yuav txawv nyob ntawm cov khoom siv. Peb tseem yuav tham txog yuav ua li cas ua cov protein nyob hauv tsev thiab muab qee yam zaub mov txawv, tab sis tam sim no nws tsim nyog them nyiaj rau qhov tshwj xeeb ntawm lawv qhov kev nkag mus.
Yuav siv cov Protein Shakes li cas?
Raws li koj tuaj yeem xav, lub hom phiaj ntawm kev siv cov tshuaj protein yog txhawm rau tswj kom muaj cov protein ntau sib xyaw hauv lub cev. Tsuas yog hauv qhov xwm txheej no koj tuaj yeem suav rau kev loj hlob ntawm cov leeg. Cov kws tshawb fawb tau tshawb pom qhov hu ua "protein windows", uas yog plaub caug feeb ua ntej pib kawm thiab rau ib nrab teev tom qab nws ua tiav. Nws yog lub sijhawm no uas koj yuav tsum tau siv cov dej cawv. Txawm li cas los xij, cia saib txhua qhov xwm txheej uas yuav ua kom cov protein muaj txiaj ntsig zoo tshaj plaws.
- Sawv ntxov. Txij li thaum tsis muaj zaub mov hauv lub cev txhua hmo, glycogen khaws cia ntawm daim siab tau txo qis. Qhov no ua rau nce ntxiv hauv keeb kwm yav dhau los nrog txhua yam kev tawm dag zog lub cev. Txawm hais tias koj tsis muaj chav kawm thaum sawv ntxov, keeb kwm yav dhau los catabolic tseem yog qhov siab heev. Vim li ntawd, cov leeg nqaij tau raug rhuav tshem, thiab koj tsis xav tau nws hlo li. Yog tias koj haus cov protein co ntawm qhov no, tom qab ntawd koj tuaj yeem qeeb thiab txawm tias tiv thaiv kev cuam tshuam catabolic. Hauv qhov no, nws tsim nyog ntxiv cov khoom lag luam nplua nuj hauv fructose, piv txwv li, zib ntab lossis txiv hmab txiv ntoo qab zib, rau cov dej cawv.
- Kev cob qhia. Ua ntej pib qhov kev cob qhia, koj lub luag haujlwm tseem ceeb yog txhawm rau ntxiv nws nrog cov as -ham uas tuaj yeem dhau los ua lub zog rau cov leeg. Hauv qhov no, tsis tsuas yog xav tau cov protein sib txuas, tab sis kuj yog carbohydrates. Tau kawg, koj yuav tsum tsis txhob noj zaub mov ntau ua ntej chav kawm, vim nws yuav nyuaj rau koj kom tawm dag zog. Siv cov protein co uas muaj fructose. Hom carbohydrate no tsis tuaj yeem ua rau tso tawm insulin sai. Yog tias koj tsis quav ntsej cov lus qhia no, tom qab ntawd vim tias muaj cov tshuaj insulin ntau, cov txheej txheem hlawv cov rog yuav qeeb qeeb. Tom qab ua tiav kev tawm dag zog, nws yog qhov yuav tsum tau ua kom nrawm rov qab los ntawm cov khoom siv glycogen, nrog rau muab lub cev nrog cov protein sib txuas los ua kom cov txheej txheem ntawm cov leeg nqaij loj hlob. Qee tus neeg tsis tuaj yeem haus cawv tag nrho thaum kawg ntawm zaj lus qhia, thiab qhov no, nws tuaj yeem ua tiav hauv ob kis.
- Hnub. Sim noj txhua txhua ob rau peb teev, uas tuaj yeem nyuaj rau siv hauv kev xyaum. Yog tias koj paub tseeb tias koj yuav tsis muaj pluas mov puv, ces koj tuaj yeem haus cov protein co thiab sai sai no peb yuav qhia koj yuav ua li cas ua cov protein nyob hauv tsev.
- Yav tsaus ntuj. Cov leeg xav tau lub zog ntau txawm tias so. Nyob rau tib lub sijhawm, cov zaub mov tsis tuaj yeem ua tiav yav tsaus ntuj thiab cov protein co yuav rov tuaj rau koj qhov kev cawmdim hauv qhov xwm txheej no. Nyob rau tib lub sijhawm, koj yuav tsum siv casein rau lawv kev npaj, vim hom protein no muaj lub sijhawm nqus tau ntev thiab tuaj yeem muab cov khoom noj rau lub cev tau ob peb teev.
Piv txwv li cov protein qhia co
Tam sim no nws yog lub sijhawm los qhia koj yuav ua li cas ua cov protein nyob hauv tsev. Nws yuav tsum tau sau tseg tam sim ntawd rau qhov no koj yuav tsum siv sijhawm ntau dua nyob rau hauv kev sib piv nrog kev npaj cov tshuaj protein npaj ua tiav. Txawm li cas los xij, koj tseem yuav tau txais kev zoo siab ntau dua los ntawm kev noj cov protein hauv tsev.
Protein co nrog chocolate tsw
- Cocktail "Chocolate nrog txiv ntoo No. 1". Koj yuav xav tau ib daus ntawm cov protein whey, 0.3 liv mis nyuj muaj roj tsawg, 100 grams grated almonds, thiab grated chocolate kom saj. Ua ntej, sib tov cov protein nrog mis nyuj thiab tom qab ntawd ntxiv cov khoom xyaw ntxiv.
- Cocktail "Chocolate nrog txiv ntoo No. 2". Koj yuav xav tau ib daus ntawm cov protein whey thiab casein, ntxiv rau ib khob txiv qaub.
Protein co los ntawm cov khoom ntuj
- 1st daim ntawv qhia Rau kev ua noj, koj yuav tsum noj 180 grams cheese tsev, 0.6 litres mis, ob peb txiv tsawb, 50 grams txiv ntseej, thiab ob lossis peb diav zib ntab. Txhua yam khoom nrog lub tshuab ziab khaub ncaws yuav tsum raug coj mus rau lub xeev sib xws.
- 2nd daim ntawv qhia Rau kev ua noj, koj yuav tsum noj 0.25 litres ntawm kefir (mis nyuj), ib nrab txiv tsawb, ob mus rau peb diav oatmeal thiab cinnamon kom saj. Koj tuaj yeem ntxiv cov txiv hmab txiv ntoo thiab txiv hmab txiv ntoo rau cov dej cawv no.
- Daim ntawv qhia thib 3 Rau kev ua noj, koj yuav tsum noj 0.5 liv ntawm kefir, 250 grams tsev cheese, 0.1 liv dej, tsib teaspoons ntawm cocoa thiab hloov qab zib. Dissolve cocoa thiab piam thaj hloov hauv dej ua ntej, tom qab ntawd coj cov dej sib tov mus rau ib lub rhaub. Thaum nplawm tas li, rhaub cov khoom xyaw no rau ib 60 feeb, tom qab ntawd txias. Tom qab sib tov kefir nrog tsev cheese, ntxiv qhob noom xim kasfes hauv tsev thiab sib tov zoo.
- 4 daim ntawv qhia. Rau kev ua noj, koj yuav tsum noj ib lub qe, 0.25 litres mis, thiab ib diav suab thaj.
- 5 daim ntawv qhia. Rau kev ua noj, koj yuav tsum noj 200 grams tsev cheese, 0.1 liv kua txiv, 0.1 liv kefir, thiab persimmon lossis txiv tsawb kom saj.
- 6 daim ntawv qhia. Rau kev ua noj, koj yuav tsum noj 0.1 liv kua txiv (cherry), 100 grams tsev cheese, ib lub qe dawb, ntxiv rau hloov qab zib kom saj. Sim siv cov kua txiv hmab txiv ntoo raws li lawv muaj kev noj qab haus huv ntau dua.
- 7 daim ntawv qhia. Txhawm rau ua noj, koj yuav tsum noj ib khob mis nyuj ci, 250 grams tsev cheese, ib tablespoon ntawm oat bran thiab flax noob roj.
Muaj ntau cov zaub mov txawv rau ua cov protein sib xyaw hauv tsev. Koj tuaj yeem muab pub dawb rau koj lub tswv yim thiab txaus siab rau qab thiab noj qab haus huv cocktails. Tam sim no peb tau qhia koj yuav ua li cas ua cov protein nyob hauv tsev thiab koj yuav tsum nkag siab cov hauv paus ntsiab lus ntawm txheej txheem no. Tom qab ntawd, koj tsuas yog xav sim.
Txog daim ntawv qhia ua kom muaj protein ntau co hauv tsev, saib cov vis dis aus no:
