Tshawb nrhiav lub sijhawm kom haus cov protein kom ua tiav cov txheej txheem ntawm anabolism thiab txo cov txheej txheem catabolism. Cov protein sib txuas yog lub hauv paus ntawm txhua cov ntaub so ntswg hauv peb lub cev. Txawm li cas los xij, tsuas yog ib lub tsev muaj nuj nqi hauv cov protein tsis txaus. Nws tau paub tias txhua cov protein sib txuas tau tsim los ntawm amines, uas lawv tau tawg hauv lub plab zom mov.
Tom qab ntawd, los ntawm cov amino amino sib txuas pub dawb, lub cev pib tsim cov hom protein uas nws xav tau. Cov no tuaj yeem yog, piv txwv li, thauj cov protein. Yog li, cov protein ua ntau yam haujlwm hauv lub cev, piv txwv, thauj, tsim kho, lub zog, thiab lwm yam. Cov kws tshawb fawb tau kawm txog txhua yam khoom muaj txiaj ntsig zoo thiab niaj hnub no peb paub tias cov txiaj ntsig lossis ua phem rau lawv txhua tus tuaj yeem nqa tau.
Txawm li cas los xij, ob peb xyoos dhau los, tsis muaj leej twg xav txog lo lus nug - thaum twg thiab cov protein zoo tshaj plaws los siv. Nws yog nrog txoj hauv kev no rau kev siv cov tshuaj protein uas koj tuaj yeem tau txais txiaj ntsig siab tshaj plaws. Cia peb xam seb yuav ua li cas thiaj li noj tau cov protein.
Yuav ua li cas noj cov protein?
Dosage
Tam sim no cov kws tshawb fawb tuaj yeem hais tseeb tias qhov xav tau ntau npaum li niaj hnub ntawm cov protein sib xyaw rau tib neeg yog 1.5 grams ib kilogram ntawm lub cev hnyav. Cov protein ntau no tso cai rau lub cev kom tsis muaj amine tsis txaus thiab nws ua haujlwm ib txwm muaj. Nyob rau tib lub sijhawm, qhov no yuav pom tseeb tsis txaus rau cov kis las, vim tias lawv xav tau kom ua tiav tsis tsuas yog lub cev ua haujlwm ib txwm muaj, tab sis kuj nce hnyav.
Cov kws tshawb fawb tseem pom cov lus teb rau lo lus nug no - qhov koob tshuaj txhua hnub ntawm cov protein sib xyaw rau cov kis las yog los ntawm ob txog ob thiab ib nrab grams ib kilo ntawm lub cev qhov hnyav. Yog li ntawd, qhov ntau koj hnyav, ntau koj yuav tsum tau haus cov protein ntau thiab. Ntawm no kuv tseem xav hais tias qee tus neeg tsim khoom tsis nco qab tias nrog kev nce hauv lub cev hnyav (tom qab tag nrho, cov leeg loj tuaj), nws yog qhov tsim nyog kom nce koob tshuaj. Vim li ntawd, lawv yuav nyob hauv lub xeev toj siab.
Hom thiab sijhawm nkag
Peb twb tau sau tseg tias muaj ntau hom sib xyaw protein ntau, uas yog qhov nyuaj, nrawm thiab qeeb. Whey cov protein yog cov protein nrawm, uas xav tau ntau kawg ntawm ob peb kaum feeb los zom. Nws yog whey protein uas yog qhov zoo tshaj plaws rau kev nce phaus. Koj yuav tsum tau noj nws ob lossis peb zaug nyob rau ib hnub. Thawj koob tshuaj yuav tsum tau noj thaum sawv ntxov kom tsis txhob muaj kev cuam tshuam catabolic. Tom qab ntawd, koj yuav xav tau cov tshuaj ntxiv protein ua ntej pib kawm (60 feeb), thiab tom qab ntawd.
Cov tshuaj protein nyuaj muaj cov sib xyaw ntawm ntau cov protein uas sib txawv hauv qhov nrawm ntawm kev nqus. Feem ntau, ntxiv rau cov protein whey, lawv kuj suav nrog qe thiab casein. Ib qho ntxiv, muaj cov kua protein ntau kuj ua tau. Raws li qhov tshwm sim, tom qab siv cov tshuaj ntxiv, koj muab cov protein rau lub cev sai sai thiab tswj cov amino acid pas dej tau ntev.
Cov tshuaj ntxiv no yuav tsum tau noj ob peb teev ua ntej kev cob qhia lossis thaum noj mov. Whey cov protein yuav tsum nyiam dua tom qab ua tiav kev cob qhia. Hom kawg ntawm kev ntxiv yog casein lossis protein qeeb. Lub cev ua cov txheej txheem ntawm cov protein sib xyaw rau rau rau yim teev. Lub sijhawm zoo tshaj los noj casein yog yav tsaus ntuj, ze zog rau kev tsaug zog. Yog li koj tuaj yeem qeeb cov txheej txheem catabolic uas pib nquag tshwm sim hauv lub cev thaum hmo ntuj.
Yuav ua li cas noj whey protein kom raug?
Whey protein los hauv peb hom: hydrolyzate, mloog zoo, thiab cais tawm. Thawj hom ua tiav sai tshaj plaws hauv lub cev, tab sis nws cov nqi yog qhov siab heev. Vim li no, mloog zoo thiab cais tawm yog cov nyiam ncaws pob tshaj plaws.
Kev cais tawm yog ua kom huv si ntau dua thaum tsim khoom thiab muaj cov rog thiab carbohydrates tsawg. Qhov mloog zoo me ntsis qis dua hauv qhov ntsuas no, tab sis txawm li cas los nws zoo heev thiab, ntawm lwm yam, nws tus nqi qis.
Whey Protein Isolate thiab Concentrate yuav tsum tau noj 20-30 feeb ua ntej pib kawm thiab thaum kawg ntawm nws. Qhov nrawm ntawm lawv cov khoom sib xyaw tsis txawv qhov txawv. Hydrolyzate feem ntau yog siv los ntawm cov kis las uas muaj teeb meem nrog lub plab zom mov lossis tsis txaus siab rau tus nqi ntawm cov khoom.
Rau cov neeg ncaws pob feem ntau, mloog zoo lossis cais tawm yog txaus. Cov hom protein no zoo heev thiab koj tuaj yeem txwv koj tus kheej kom nyab xeeb. Txhua hom whey protein sib txuas muaj cov amino acid profile tiav, uas yog qhov tseeb tseem ceeb, txij li thaum lawv siv, lub cev yuav tsis ntsib qhov tsis muaj amines dawb.
Yuav ua li cas noj cov protein thiab ua kom lub cev zoo, saib cov vis dis aus no:
