Txawm tias pib paub tias cov protein tseem ceeb npaum li cas, tab sis thaum xaiv cov protein ntxiv, lawv feem ntau muaj lus nug. Kawm paub txog lub luag haujlwm ntawm cov protein hauv kev nce cov leeg nqaij. Hnub no peb yuav sim teb cov lus nug kom ntxaws ntau li ntau tau - seb cov protein xav tau hauv kev tsim lub cev kom tau txais qhov hnyav thiab yuav ua li cas lawv cuam tshuam rau cov txheej txheem ntawm cov leeg loj hlob. Koj paub tias muaj ntau hom tshuaj ntxiv protein, thiab niaj hnub no koj yuav pom tias cov twg tuaj yeem muab txiaj ntsig tshaj rau koj.
Vim li cas cov neeg ncaws pob xav tau cov protein?
Protein yog cov khoom tsim rau txhua lub cev nqaij daim tawv, suav nrog nqaij. Txawm hais tias koj tawm dag zog kom raug, tab sis tib lub sijhawm haus ob peb cov protein sib xyaw, tom qab ntawd koj yuav tsum tsis txhob cia siab tias yuav vam meej. Cov khoom noj muaj protein muaj cov protein sib xyaw zoo ib yam pom hauv cov zaub mov tsis tu ncua. Qhov txawv tsuas yog tias lawv noj zaub mov ntau dua.
Tom qab kev cob qhia, tig ntawm theem tseem ceeb tshaj plaws rau cov neeg tsim lub cev los - cov leeg nqaij loj hlob. Koj yuav tsum paub tias txheej txheem no tsuas yog ua tau thaum rov zoo. Cov leeg so thiab kho qhov puas tsuaj uas tau ua rau lawv thaum ua haujlwm. Yog tias koj muab sijhawm rau lub cev so me ntsis, tom qab ntawv kev qhia tom ntej yuav tsis muaj txiaj ntsig.
Txhawm rau kom tau txais txiaj ntsig zoo tshaj plaws ntawm txhua qhov kev tawm dag zog, lub cev yuav tsum muaj sijhawm los tshem tawm txhua qhov microtrauma thiab tsim cov ntaub so ntswg tshiab, uas yog siv cov protein. Kev noj txhua hnub ntawm cov protein sib xyaw yog tsawg kawg yog ob grams rau ib phaus ntawm koj qhov hnyav. Qhov tseeb, koj yuav tsum paub txog qhov no.
Nws yog teeb meem tsis tshua muaj los muab lub cev nrog rau cov protein ntau tsuas yog los ntawm cov zaub mov. Nov yog qhov uas cov protein sib xyaw tuaj. Yog li, peb tuaj yeem hais tau zoo rau cov kis las, qhov tseem ceeb tshaj plaws hauv kev ncaws pob yog cov protein thiab tseem yog creatine.
Yam protein twg kuv yuav tsum tau noj?
Tej zaum koj tau mus ntsib cov khw muag khoom noj kis las ntau dua ib zaug thiab pom ntau yam ntawm cov protein ntxiv ntawm kev muab. Txawm tias tus kws tshaj lij kis las tuaj yeem yooj yim poob hauv qhov kev nplua nuj no, cia nyob ib leeg pib. Peb yuav tsis tham txog cov tuam txhab tsim khoom tshwj xeeb, vim muaj ntau hom protein ntau yam tsis muaj qhov no, thiab nws yog ib qho tseem ceeb kom paub tias lawv cov twg yuav muaj txiaj ntsig tshaj plaws thiab thaum twg. Peb yuav tham txog qhov no tam sim no.
Whey Cov protein
Nov yog hom protein nrov tshaj plaws thiab txhua tus neeg ncaws pob tshiab yuav tsum pib paub txog kev noj zaub mov zoo nrog cov protein no. Qhov tshwj xeeb ntawm cov protein whey yog lawv qhov kev nqus tau siab los ntawm lub cev. Nws tseem yog qhov tseem ceeb kom hais tias cov protein sib txuas no muaj cov amino acid profile tiav.
Koj yuav tsum paub tias muaj plaub hom whey protein: cais tawm, mloog zoo, tsis muaj dej, thiab ua ke. Kev mloog zoo yog qhov pheej yig tshaj thiab qis tshaj ntawm lawv. Nws yog qhov zoo tshaj los siv tus neeg sawv cev tiv thaiv dej (qhov ua tau zoo tshaj plaws), tab sis nws cov nqi kuj tseem me me. Kev rho tawm yog qhov kev xaiv zoo tshaj plaws rau cov pib tshiab.
Whey cov protein nyob rau hnub kawm yuav tsum tau noj txog ib nrab teev ua ntej pib, tom qab sawv los thiab tom qab qhov kawg ntawm kev sib tham hauv peb caug feeb. Txog hnub so, koj kuj xav tau cov protein ntau. Noj tshuaj ntxiv thaum sawv ntxov thiab nruab nrab ntawm 3 teev tsaus ntuj thiab 5 teev tsaus ntuj.
Casein
Hom kev txhawb nqa cov protein no sib txawv los ntawm ib qho yav dhau los hauv qhov nqus qis dua. Qhov nruab nrab, ib qho kev pabcuam ntawm casein tau ua tiav los ntawm lub cev li ntawm rau teev. Tej zaum koj muaj lus nug - nws yog dab tsi, yog tias nws muaj lub sijhawm sib koom ua ke ntev li ntawd?
Qhov no tuaj yeem suav tias yog qhov tsis zoo, tab sis yog tias koj siv casein kom raug, koj tuaj yeem hloov nws mus rau qhov muaj txiaj ntsig. Thiab nws yog qhov zoo tshaj los noj cov protein no ua ntej yuav mus pw.
Lub cev yeej tsis so hlo li. Qee cov txheej txheem tseem ua txuas ntxiv mus thaum hmo ntuj, thaum ib tus neeg tsaug zog. Ntxiv mus, los ntawm qhov pom ntawm kev tsim lub cev, cov txheej txheem hmo ntuj tsis zoo. Tam sim no peb tab tom tham txog kev nce hauv keeb kwm yav dhau los catabolic. Txij li thaum lub cev tsis tau txais khoom noj khoom haus thaum hmo ntuj, qhov ntau ntawm cortisol nce, nyob rau hauv qhov cuam tshuam ntawm cov protein sib txuas hauv cov leeg nqaij pib tawg. Yooj yim muab, koj poob nqaij.
Txhawm rau zam qhov no, koj yuav tsum tau muab cov protein rau koj lub cev tas li. Txawm li cas los xij, sawv hauv nruab nrab hmo ntuj rau cov protein co yog tsis yog cov tshuaj zoo tshaj. Nws yog qhov zoo tshaj los siv casein. Haus nws ua ntej yuav mus pw, thiab tsis pub dhau rau teev koj lub cev yuav muab cov protein, uas yuav txo qis keeb kwm yav dhau los. Noj casein thaum nruab hnub tsis yog cov tshuaj zoo tshaj plaws, tab sis thaum yav tsaus ntuj nws yog qhov raug.
Tsawg nrov hom protein
Peb nyuam qhuav tau npog cov khoom noj muaj protein zoo tshaj plaws. Txawm li cas los xij, muaj lwm tus uas tsis yog qhov xav tau. Feem ntau hais lus, nws txaus rau koj kom haus cov protein whey thaum nruab hnub thiab casein thaum yav tsaus ntuj. Tab sis koj kuj tseem tuaj yeem siv qe thiab nqaij protein rau kev hloov pauv. Qhov no yuav tso cai rau nthuav cov amino acid muaj pes tsawg leeg.
Tab sis ob peb lo lus yuav tsum tau hais txog kua protein cais. Niaj hnub no, hom kev noj zaub mov zoo no ua rau muaj kev sib cav ntau. Ua ntej tshaj plaws, nws yuav tsum tau sau tseg tias cov kua protein tsis muaj cov amino acid tiav, uas yog qhov tsis zoo. Txawm hais tias nqe lus no feem ntau tsis lees paub. Peb tuaj yeem hais tseeb tias qhov txiaj ntsig zoo tshaj plaws ntawm cov kua protein yog nws tus nqi.
Tab sis yog tias koj muaj teeb meem nrog lactose (mis qab zib), tom qab ntawd koj yuav tsum tsis txhob siv whey lossis casein. Cov tshuaj ntxiv no yog tsim los ntawm mis, txawm hais tias thaum lub sijhawm tsim cov khoom lawv tau tshem tawm ntawm lactose, qee qhov ntawm cov khoom no tseem nyob. Koj lub cev yuav tsis lees txais cov protein no. Hauv qhov no, koj yuav tsum xaiv ntawm cov kua, qe thiab cov nqaij protein. Tau kawg, lawv tuaj yeem nqa ua ke ib yam nkaus.
Nov yog txhua yam ntaub ntawv tseem ceeb hais txog cov protein uas yuav tsum pab koj xaiv qhov yog.
Yuav ua li cas xaiv cov protein thiab qhov twg zoo dua, saib daim vis dis aus no:
