Tshawb nrhiav seb yog vim li cas koj thiaj xav tau cov protein sib xyaw thiab thaum twg thiaj li ua kom nrawm thiab qeeb cov protein sib tov zoo li no. Hnub no peb yuav tham txog qhov cuam tshuam dab tsi ntawm kev siv cov protein ntau hauv kev tsim lub cev tuaj yeem muab rau cov kis las. Txhawm rau pib nrog, hom khoom noj kis las no yog ua los ntawm cov protein sib xyaw sai thiab qeeb. Raws li qhov tshwm sim, nws nyob rau lub sijhawm luv luv ua rau kom muaj cov amines ntau ntxiv hauv cov ntshav mus rau qhov siab tshaj plaws, thiab tom qab ntawd tseem muab cov tshuaj no rau lub sijhawm ntev.
Dab tsi yog cov protein ua tiav los ntawm?
Whey cov protein muaj qhov nqus tau ntau tshaj plaws. Txhawm rau tau txais thawj qhov txiaj ntsig los ntawm nws txoj kev siv, nws tsuas yog siv sijhawm ib nrab teev lossis ntau dua. Nyob rau hauv lem, casein siv sijhawm li rau teev lossis ntau dua los zom. Vim li ntawd, txhua lub sijhawm no lub cev tau txais cov amines nws xav tau.
Tib lub sijhawm, siv casein, koj yuav tsis tuaj yeem ua tiav cov lus teb muaj zog anabolic zoo ib yam li cov protein whey. Yog li, casein tuaj yeem muaj txiaj ntsig zoo thaum noj hmo thaum yav tsaus ntuj lossis hauv cov xwm txheej uas cov kis las yuav tsum tsis noj zaub mov ntev.
Lwm qhov kev tiv thaiv ntawm cov protein ntxiv yog qe protein. Nws siv sijhawm ntau dua los zom cov whey, tab sis tsawg dua casein.
Nws yog peb hom protein sib xyaw uas muaj nyob hauv cov protein ntau hauv kev tsim lub cev. Nrog rau kev sib xyaw ua ke no, txhua qhov tsis zoo ntawm txhua qhov ntawm cov protein yog qib thiab tib lub sijhawm cov txiaj ntsig zoo tau txhim kho. Tom qab nrawm mus txog qhov siab tshaj plaws amine ntau ntau tom qab ua cov whey protein sib txuas, cov amino acid pas dej tau tswj nrog cov qe qe zoo.
Soy protein tuaj yeem yog lwm qhov ntxiv ntawm cov protein ntxiv. Nws ua ke zoo li ua tau nrog cov ntshav thiab tshem tawm nws qhov tsis txaus. Kev sib xyaw ua ke ntawm cov khoom xyaw no tuaj yeem ua tau, tab sis lawv cov ntsiab lus tsis hloov pauv los ntawm qhov no.
Yuav ua li cas thiaj ua tiav cov protein kom raug?
Cov protein uas nyuaj hauv kev tsim lub cev tuaj yeem siv thaum nce qhov hnyav lossis hauv kev tawm tsam cov rog. Nyob rau tib lub sijhawm, muaj cov kev tshawb fawb pom tias cov protein sib ntxiv tuaj yeem ua haujlwm tau zoo, tsis hais txog kev ua haujlwm rau tus kis las. Txog tam sim no, cia saib seb yuav siv cov tshuaj zoo li cas hauv ntau qhov xwm txheej:
- Qhov hnyav nce. Yog tias koj tab tom nce phaus, tom qab ntawd lub sijhawm zoo tshaj plaws los noj cov tshuaj muaj protein ntau yog yav tsaus ntuj. Los ntawm kev noj lawv ua ntej pw, koj lav koj tus kheej tiv thaiv kev ua haujlwm catabolic, uas nquag heev thaum hmo ntuj. Tsis tas li, cov protein uas nyuaj tuaj yeem muaj txiaj ntsig zoo ua ntej pib chav kawm, yog tias koj siv nws li ob teev ua ntej pib kawm. Yog tias koj paub tias koj yuav tsis tuaj yeem noj sijhawm ntev, tom qab ntawd tseem noj cov tshuaj ntxiv.
- Kev ua haujlwm nyem (poob phaus). Hauv qhov no, koj tuaj yeem siv cov tshuaj ntxiv ib yam ib yam li thaum koj tau txais txiaj ntsig, thiab tseem hloov cov zaub mov nrog lawv. Ntawm no nws yog qhov tseem ceeb los saib xyuas cov ntsiab lus calories ntawm cov zaub mov noj thiab cov naj npawb ntawm cov khoom noj uas tau siv thoob plaws ib hnub.
Feem ntau, nws yuav tsum tau hais tias cov protein ntau hauv kev tsim lub cev tuaj yeem ua haujlwm tau zoo, txawm hais tias cov tshuaj ntxiv no muaj qhov tsis zoo me me. Ua ntej tshaj plaws, qhov no siv rau Bole qis cov khoom anabolic hauv kev sib piv nrog cov protein whey ntshiab. Nws tau paub tias cov protein sib txuas no tuaj yeem txhim kho lub cev cov tshuaj hormones rau kev ua haujlwm lub cev.
Txawm li cas los xij, thaum lwm hom protein ntxiv rau nws, qhov ua haujlwm anabolic txo qis. Yog li, ua ntej pib kawm, nws tseem tsim nyog siv cov protein whey. Tab sis ua ntej yuav mus pw lossis lub sijhawm so ntev hauv pluas noj, cov tshuaj ntxiv yuav yog qhov tseem ceeb.
Ib qho ntxiv, cov kws tshawb fawb tau ua pov thawj tias kev nce qib ntawm cov leeg nqaij ncaj qha nyob ntawm qhov sib xyaw cov protein sib xyaw. Cia peb hais ob peb lo lus hais txog kua protein, uas tsis zoo. Qhov no feem ntau txhawj xeeb txog qhov ua tsis tiav amino acid profile. Txawm li cas los xij, koj tuaj yeem nrhiav cov khoom lag luam yam tsis muaj cov khoom no lossis nrog nws cov ntsiab lus tsawg kawg.
Tsis muaj qhov tsis zoo ntxiv rau hom kev noj zaub mov zoo no, thiab los ntawm kev siv cov protein ntau hauv kev tsim lub cev kom raug, koj tuaj yeem txhim kho koj cov txiaj ntsig. Feem ntau, cov pib, tom qab nyeem ntau cov kab lus hais txog kev noj zaub mov zoo, tuaj yeem pib yuav cov tshuaj ntxiv yam tsis xav txog qhov xav tau siv lawv. Koj yuav tsum nco ntsoov tias cov khoom siv kis las tau tsim los ntxiv rau koj kev noj zaub mov nrog cov khoom siv tseem ceeb. Xaiv lawv nkaus xwb raws li koj lub hom phiaj. Txoj hauv kev no koj yuav tsis tsuas yog tuaj yeem txhim kho tas li, tab sis kuj koj yuav tsis siv nyiaj ntxiv rau cov zaub mov ua kis las uas tsis muaj txiaj ntsig rau koj.
Yog xav paub ntxiv txog whey protein, saib cov vis dis aus no:
