Kawm paub yuav noj cov protein li cas yog tias koj lub hom phiaj yog kom poob phaus thiab tswj cov leeg nqaij. Thaum siv kom raug, cov tshuaj protein tuaj yeem pab koj tsis tsuas yog nce phaus, tab sis kuj tawm tsam rog. Tib lub sijhawm, koj yuav tsum nkag siab tias cov protein sib txuas tsis tuaj yeem cuam tshuam ncaj qha rau cov txheej txheem ntawm kev txo cov nqaij adipose. Los ntawm kev siv cov protein kom poob phaus, koj tiv thaiv cov leeg nqaij los ntawm kev tawg. Yuav ua li cas kom raug, tam sim no peb yuav pom.
Puas tuaj yeem siv cov protein rau poob phaus?
Cov protein sib xyaw yog qhov tseem ceeb heev rau tib neeg. Cia peb pib nrog qhov tseeb tias nws yog los ntawm lawv tias txhua daim ntaub suav nrog. Ib qho ntxiv, cov protein yuav ua lwm txoj haujlwm, piv txwv li, lub zog. Txhawm rau kom peb lub cev ua kom zoo, nws yog qhov yuav tsum tau haus qee yam ntawm cov protein sib xyaw txhua hnub. Tej zaum koj paub tias rau cov tib neeg uas tshaj tawm txoj kev ua neej nquag, nws yog los ntawm 2 txog 2.5 grams toj ib lub cev hnyav.
Nws tseem yuav tsum nco ntsoov tias cov protein tau siv los ntawm lub cev tas li, txawm tias thaum pw tsaug zog. Thaum qhov tsis txaus ntawm cov as -ham no tshwm sim, qhov zoo ntawm cov plaub hau thiab rau tes tsis zoo, thiab cov txheej txheem ntawm cov leeg nqaij pib tawg. Qhov no yog vim qhov tseeb tias lub cev tab tom sim tshem tawm cov protein tsis txaus thiab rau nws cov leeg tsis yog cov nqaij tseem ceeb tshaj plaws.
Nws yog vim li no uas feem ntau cov kis las thiab cov tib neeg uas xav kom poob rog hnub no siv cov protein rau poob phaus. Txij li thaum noj tag nrho cov as -ham nce thaum lub sijhawm kawm, nws dhau los ua teeb meem kom tau txais cov tshuaj txhua hnub tsuas yog nrog kev pab zaub mov. Tab sis qhov no tsis yog teeb meem loj niaj hnub no, vim tias cov tshuaj protein muaj ib txwm muaj rau kev yuav khoom.
Cov kws tshawb fawb tau pom tias cov protein pab ua kom qeeb ntawm kev nqus ntawm cov rog thiab carbohydrates, uas ua rau tsim cov rog rog subcutaneous tshiab. Tsis tas li, cov protein sib xyaw tuaj yeem txaus siab rau kev tshaib plab yam tsis tau nce tag nrho cov ntsiab lus calories ntawm qhov kev noj haus. Nov yog cov txiaj ntsig tseem ceeb uas tuaj yeem tau txais thaum siv cov tshuaj protein ntxiv:
- Tus nqi metabolic nce ntxiv.
- Kev ua haujlwm ntawm lub cev tiv thaiv kab ke nce.
- Cov txheej txheem lipolysis tau nrawm dua.
- Qhov kev xav ntawm kev tshaib plab raug tshem tawm.
Cov poj niam feem ntau siv kev tshaib plab los tawm tsam rog, tab sis qhov tshwm sim ib txwm tsis zoo thiab qhov hnyav nce. Tab sis yog tias koj koom ua kis las ncaws pob nrog kev siv cov tshuaj protein ntxiv, tom qab ntawd qhov xwm txheej tuaj yeem hloov pauv.
Yuav siv cov protein kom poob phaus li cas?
Ua ntej koj tham txog yuav ua li cas siv cov protein kom poob phaus, koj yuav tsum nrhiav seb hom tshuaj twg muaj. Qhov nrov tshaj plaws tam sim no yog whey protein, uas muaj txiaj ntsig zoo rau kev poob phaus thiab nce phaus. Nws qhov tshwj xeeb nyob hauv nws qhov nqus tau sai los ntawm lub cev. Muaj peb hom whey protein nyob rau hauv tag nrho, tab sis kev cais tawm feem ntau yog siv.
Xyoo tsis ntev los no, kev muaj koob npe ntawm casein tau loj hlob sai heev. Tsis zoo li cov protein whey, uas tau zom hauv 10-20 feeb, casein tuaj yeem muab cov protein sib xyaw rau lub cev tsawg kawg rau teev. Nws tau tsim los tias cov leeg nqaij feem ntau loj hlob thaum hmo ntuj thiab vim li no, nws tsim nyog noj casein ua ntej yuav mus pw. Nws tseem yuav tsum tau sau tseg tias casein muaj cov nyhuv thermogenic, txo qis qab los noj mov, thiab tseem ua rau cov pob txha ntom ntom.
Soy protein muaj cov amino acid profile tsis tiav thiab tsis yog cov tshuaj zoo tshaj plaws rau cov uas saib kom poob rog. Nyob rau tib lub sijhawm, nws muaj tus nqi zog qis. Txhawm rau kom poob phaus, koj ua ntej tshaj plaws yuav tsum txo qis cov carbohydrates noj thiab coj tus lej no mus rau 100 grams hauv ib hnub lossis ntau tshaj 120. Los ntawm thiab loj, kev siv cov protein kom poob phaus thiab hnyav nce yog qhov tshwj xeeb los ntawm txoj kev noj haus uas koj siv. Yog tias koj haus ntau calories ntau dua li koj siv, tom qab ntawd cov leeg yuav loj hlob thiab hloov pauv. Tau kawg, qhov no tsuas yog ua tau nrog kev qhia ua ntu zus.
Nws yog qhov yuav tsum tau noj cov protein kom poob phaus ua ntej pib kawm, kwv yees li ib nrab teev thiab rau 60 feeb tom qab nws ua tiav. Txij li cov tshuaj pabcuam hauv lub zog qis, cov ntsiab lus calorie ntawm koj qhov kev noj haus yuav tsis nce ntxiv.
Nyob rau tib lub sijhawm, koj yuav tsum tsis txhob cia siab rau koj cov protein txhua hnub tau txais los ntawm cov tshuaj ntxiv. Cov protein yuav tsum suav nrog hauv koj cov zaub mov noj. Kwv yees li ib feem peb ntawm kev noj cov protein txhua hnub tuaj yeem tau los ntawm cov protein sib xyaw, thiab tas yuav tsum tau muab nrog zaub mov.
Yog xav paub ntau ntxiv seb cov protein cuam tshuam rau poob phaus, saib cov vis dis aus no:
