Feem ntau cov neeg ncaws pob xav paub qhov tseem ceeb ntawm cov hmoov mis hauv kev tsim lub cev. Tshawb nrhiav seb yuav siv nws zoo tshaj plaws thiab mis hmoov sib txawv li cas ntawm cov protein? Feem ntau, cov neeg ncaws pob uas muaj kev paub ntau dua xav siv mis hmoov hauv kev tsim lub cev, uas tsawg kawg hauv cov ntsiab lus tau paub txog kev siv cov khoom noj khoom haus kis las feem ntau thiab cov tshuaj protein tshwj xeeb. Thaum kawm qhov teeb meem no ntawm ntau lub vev xaib tshwj xeeb cov peev txheej, cov khoom no tau hais ntau zaus. Hnub no tsab xov xwm yuav mob siab rau qhov teeb meem no.
Hom mis hmoov
Txhawm rau nkag siab zoo yuav luag txhua qhov teeb meem, koj yuav tsum kawm txoj kev xav. Feem ntau, nws tsis tsim nyog mus rau hauv txhua qhov kev qhia, uas tam sim no peb yuav ua.
Mis hmoov yog hmoov ua los ntawm mis nyuj tag nrho thiab lub cev qhuav dej. Rau qhov no, tag nrho cov kua tau tawm ntawm cov mis. Vim li ntawd, yuav luag txhua cov khoom noj muaj khaws cia hauv cov hmoov mis, thiab feem ntau cov khoom no hloov pauv mis nyuj ntuj. Cov mis nyuj muaj 80% protein casein thiab 20% cov protein sib xyaw whey.
Koj yuav tsum paub tias lactose tseem muaj nyob hauv cov hmoov, uas tuaj yeem ua rau lub plab zom mov hauv cov neeg uas lub cev tsis lees txais cov tshuaj no.
Cov mis nyuj hmoov tau tsim ua peb yam:
- Tag nrho - cov muaj pes tsawg leeg muaj ntau cov rog tsis txaus;
- Rog tsawg - feem ntau ntawm cov rog tsis zoo tau raug tshem tawm ntawm cov khoom lag luam;
- Instant - tau los ntawm kev sib xyaw tag nrho thiab tsis muaj rog cov khoom.
Cov mis nyuj hmoov
Txhawm rau nkag siab txog tus nqi ntawm cov kua mis hauv kev tsim lub cev, koj yuav tsum paub cov khoom ntawm cov khoom.
High-calorie thiab rog
Raws li txhua yam thev naus laus zis, mis hmoov yuav tsum muaj kwv yees li cov ntsiab lus calorie ib yam li ntuj tsim. Txawm li cas los xij, ntau ntawm no tseem nyob ntawm tus tsim khoom. Qhov nruab nrab cov ntsiab lus calories ntawm 100 milliliters (ib khob) ntawm cov mis tsis muaj rog yog 250 txog 350 kcal, thaum cov khoom ntuj tsim muaj daim duab no ntawm 450 kcal. Tib yam tuaj yeem hais txog cov ntsiab lus rog.
Cov roj (cholesterol) tsawg
Hauv cov mis nyuj skim, muaj cov roj (cholesterol) tsawg heev. Vim li no, cov khoom tuaj yeem pom zoo rau cov neeg muaj ntshav siab thiab teeb meem plawv.
Calcium qhov chaw
Nws nyuaj rau kev sib cav nrog qhov ntawd. Mis nyuj muaj cov nyiaj ntau tshaj ntawm cov zaub mov no piv rau lwm cov zaub mov.
Ib qhov chaw ntawm cov protein sib txuas
Cov mis nyuj muaj cov protein ntau sib xyaw kom txaus. Qhov nruab nrab, ib khob zaub mov muaj 20-30 grams ntawm cov protein. Cov amino acid sib txuas uas tsis tau tsim los ntawm lub cev yuav luag tag nrho tam sim no hauv cov hmoov.
Cov ntsiab lus muaj txiaj ntsig zoo
Calcium thiab cov protein tsuas yog ib feem me me ntawm cov tshuaj tsim nyog rau lub cev uas pom hauv mis. Cov khoom no muab feem ntau ntawm tus nqi niaj hnub rau vitamin D, phosphorus, riboflavin, thiab lwm yam khoom noj muaj txiaj ntsig.
Tib lub sijhawm, tsis muaj ntau tus neeg ncaws pob paub tias thaum dej ntws mus, cov roj cholesterol tau oxidized thiab daim ntawv no ua rau muaj kev phom sij loj tshaj plaws rau lub cev. Cov roj cholesterol oxidized txhawb nqa vasoconstriction, tsim cov quav atherosclerotic thiab txo cov lumen ntawm cov hlab ntsha. Qhov no, tau kawg, tsis tuaj yeem tab sis cuam tshuam rau kev ua haujlwm ntawm lub plawv. Yog tias koj haus mis hmoov ntau ntau, nws yuav cuam tshuam tsis zoo rau tag nrho cov kab ke plawv, thiab kev cob qhia yuav nyuaj dua.
Nws tseem yuav tsum nco ntsoov tias cov hmoov mis nyuj skimmed thaum pib tsis muaj cov roj (cholesterol) thiab qhov no txhais tau tias cov khoom no tsis yog lub hauv paus tseem ceeb ntawm cov khoom no. Qe hmoov muaj ntau cov oxidized cholesterol ntau thiab nws zoo dua tsis siv cov khoom no hauv koj cov zaub mov.
Qhov sib txawv ntawm cov mis nyuj hmoov thiab cov protein
Cov mis nyuj thiab cov hmoov protein zoo ib yam nkaus. Tab sis tib lub sijhawm, cov no yog ob yam khoom sib txawv kiag li ntawm kev sib xyaw, nrog rau tus nqi. Whey protein yog tsim los ntawm mis, tab sis nws yog 100% whey protein. Niaj hnub no, cov kws tsim khoom noj khoom haus kis las siv ntau yam thev naus laus zis rau nws kev tsim khoom. Protein tsis muaj lactose.
Whey Protein Isolate muaj 90% cov protein sib xyaw, thaum mloog zoo muaj 29-89%. Hais txog tus nqi, mis nyuj hmoov tsis zoo rau cov protein. Cov khoom no tsis muaj lwm yam ntxiv los yog tsis huv, thaum cov hmoov protein tau ntxiv nrog cov amino acid sib txuas, carbohydrates thiab lwm yam tshuaj. Txhua yam yog txhawm rau txhawb kev loj hlob ntawm cov leeg nqaij.
Yuav ua li cas thiab thaum twg los noj mis hmoov?
Nyob rau lub sijhawm thaum kev lag luam khoom noj khoom haus kev lag luam tseem tsis tau tsim los, cov neeg ncaws pob siv cov qe thiab mis hmoov ua qhov chaw ntawm cov protein sib xyaw. Thaum siv mis nyuj hmoov hauv kev tsim lub cev kom hnyav, koj yuav tsum ua raws li cov tshuaj hauv qab no:
- Txiv neej - los ntawm 200 txog 250 grams txhua hnub;
- Cov poj niam - 100 txog 150 grams thaum nruab hnub.
Nws yuav tsum nco ntsoov tias cov duab saum toj no tsuas yog siv rau cov khoom lag luam uas tsis muaj rog. Thaum siv mis nyuj tag nrho, qhov ntau npaum li cas yuav tsum tau txiav ib nrab. Nws yog ib qho tseem ceeb heev uas yuav tau them sai sai rau hom mis tsis zoo thaum siv nws. Txwv tsis pub, hloov pauv kom tau txais cov leeg nqaij ntau, koj yuav nce lub cev hnyav. Yog tias koj haus 100 grams hmoov mis nyuj tag nrho, koj lub cev yuav tau txais 6 txog 8 diav qab zib.
Cov hmoov mis nyuj yuav tsum tau noj thaum nce cov leeg nqaij, thaum tus neeg ncaws pob noj zaub mov yuav tsum muaj calories ntau. Lub sijhawm zoo tshaj plaws rau kev noj cov hmoov mis hauv kev tsim lub cev yog thawj ib nrab ntawm hnub thiab ob peb teev ua ntej mus pw. Noj cov khoom thaum sawv ntxov lossis tam sim ntawd tom qab ua tiav kev cob qhia yuav tsis ua rau muaj txiaj ntsig loj.
Txog cov txiaj ntsig thiab kev phom sij ntawm mis hmoov, saib cov vis dis aus no:
