Puas yog cov protein tiag tiag li tseem ceeb rau kev nce qib zoo li cov kws tsim lub cev hais tias nws yog? Kawm paub txog qhov tseem ceeb ntawm cov protein thiab lub luag haujlwm ntawm cov amino acids. Cov protein sib xyaw yog "cib" ntau heev uas lub cev tsim tawm cov leeg nqaij tshiab. Cov protein yog ib feem ntawm cov cell ntawm txhua cov ntaub so ntswg, los ntawm cov uas tau tsim tshiab thiab cov ntaub so ntswg puas tau rov qab los, thiab nws kuj yog ib qho ntawm cov peev txheej.
Nrog kev tawm dag zog hauv chav dhia ua si, koj yuav tsum haus txog 3 grams protein ib kilogram ntawm koj lub cev qhov hnyav thaum nruab hnub. Nws yuav siv sijhawm li ob hnub rau lub cev los kho kev puas tsuaj thiab cov ntaub so ntswg loj hlob. Vim li no, nws yuav tsum tau txais tas li txhua qhov tsim nyog amino acid sib txuas.
Nws tseem yog ib qho tseem ceeb kom nco ntsoov tias cov protein whey, uas tau nqus sai, yuav tsum tau noj hauv ib teev tom qab kawm tiav, thiab hauv ib nrab teev tom qab kev sib tham, koj yuav tsum haus cov protein-carbohydrate cocktail.
Hom protein
Cov neeg tsim khoom muab ntau hom protein ntxiv rau hnub no, tab sis qhov muaj txiaj ntsig tshaj plaws yog whey thiab casein. Txhua tus ntawm lawv yog qhov tseem ceeb rau lub cev hauv qhov xwm txheej sib txawv.
Piv rau whey protein, casein tau nqus tau ntev dua, thiab txhua lub sijhawm no nws muab lub cev nrog cov amino acids tsim nyog. Casein txhawb nqa kev sib txuas ntawm cov protein thiab tib lub sijhawm txwv nws txoj kev tawg. Nws yog qhov zoo tshaj ua ntej yuav mus pw, uas yuav txo tus nqi ntawm cov txheej txheem catabolic thaum tiv thaiv cov leeg.
Whey protein tau nqus sai dua thiab muaj txiaj ntsig zoo rau kev nce qib ntawm kev sib xyaw ntawm cov protein sib txuas. Lub sijhawm zoo tshaj plaws los haus cov protein whey yog thaum sawv ntxov thiab tom qab tawm dag zog.
Whey Cov protein
Cov protein no tau los ntawm whey, thaum ntxuav lawv los ntawm ntau yam tsis huv, xws li cov rog thiab lactose. Txog qhov no, cov tuam ntxhab siv ntau txoj hauv kev lim dej, nrov tshaj plaws ntawm cov hauv qab no:
- Ultrafiltration - cov ntshav siab ntau dhau los ntawm daim nyias nyias nrog qhov, qhov loj uas tso cai rau cov kua, lactose thiab cov rog kom dhau dawb. Cov protein tau tso rau ntawm daim nyias nyias thiab tom qab ntawd sau.
- Microfiltration - rov ua dua ntawm cov whey ntawm qhov kub qis dua los ntawm daim nyias nyias, thaum qib kev ua kom huv ntawm cov khoom zaum kawg nce.
- Kev hloov pauv ion - them ions tau dhau los ntawm cov ntshav, uas muaj lub peev xwm los khi cov molecules ntawm cov protein sib txuas. Thaum siv cov thev naus laus zis no, cov protein yuav luag tag tshem cov rog.
- Chromatography yog txheej txheem kim dua uas qee qhov kev faib ua feem ntawm cov protein.
- Hydrolysis - cov protein molecules tau tawg ua peptides uas lub cev muaj peev xwm sib sau ua ke yuav luag tam sim ntawd.
Tus nqi roj ntsha ntawm cov protein complexes
Tus nqi roj ntsha ntawm txhua cov protein sib xyaw tuaj yeem txiav txim siab los ntawm qib sib xws ntawm nws cov amino acid qauv nrog cov qauv ntawm cov protein tshwj xeeb sib xyaw tam sim no hauv lub cev. Qe dawb tau xaiv los ua tus qauv, uas tau txais qhov ntsuas ntawm kev ua haujlwm lom neeg sib npaug li 100.
Txawm li cas los xij, tom qab tau txais hom whey-hom protein sib txuas, nws tau muab tawm tias lawv cov kev ua haujlwm lom lom ntau dua qhov ntsuas no. Qhov nruab nrab, kev ua haujlwm lom ntawm cov ntshav yog 105-154. Muaj cov rooj tshwj xeeb uas qhia qhov ntsuas ntawm kev ua haujlwm lom ntawm txhua hom protein. Yog li, hais tias, cov protein ntau whey muaj tus nqi siab tshaj (los ntawm 110-159), thiab cov protein tsawg tshaj plaws muaj nyob hauv cov noob taum, qhov taw qhia uas yog 49.
Protein complexes muaj nyob rau hauv cov hmoov, uas yuav tsum tau yaj hauv cov kua los ua cocktail. Feem ntau, cov mis muaj roj tsawg lossis kua txiv hmab txiv ntoo yog siv los ua kom cov hmoov protein yaj. Tsis txhob siv dej kub los ua kom koj cov protein co. Nyob rau hauv qhov cuam tshuam ntawm qhov kub thiab txias, cov protein sib xyaw yog qhov tsis sib xws, thiab lawv cov zom tau yooj yim dua.
Los ntawm thiab loj, qhov sib piv ntawm cov kua rau cov hmoov protein tsis yog qhov tseem ceeb. Txawm li cas los xij, feem ntau, kev ya davhlau rau kev dilution ntawm 30-40 grams ntawm txoj haujlwm tau siv los ntawm 250 txog 400 ml ntawm cov kua. Tov khoom los yog txhais tes shakers zoo rau ua cocktails. Nws kuj tseem yuav tsum tau nco ntsoov tias npaj cov cocktail yuav tsum tau haus tsis pub dhau ib lossis ob teev.
Faib koj cov protein txhua hnub kom zoo ib yam txhua hnub. Tsis txhob ua ntau dhau ntawm cov kev pabcuam kis las. Feem ntau ntawm lub cev cov protein xav tau yuav tsum tau ua tiav los ntawm cov zaub mov tsis tu ncua. Cov tshuaj ntxiv tsuas yog npaj los ua kom cov nyiaj no nce mus rau qhov xav tau.
Suav nrog cov zaub mov muaj protein ntau hauv koj cov zaub mov noj. Cov no yog nqaij, nqaij qaib, ntses ntshiv, qaib ntxhw, thiab lwm yam. cov protein co yuav tsum tau noj ntawm cov pluas noj lossis tib lub sijhawm noj zaub mov uas muaj cov protein tsawg tab sis muaj carbohydrates ntau. Qhov no yog qhov tseeb tag nrho txog cov protein ntau. Nws nyuaj heev los muab cov lus qhia tshwj xeeb ntawm kev xaiv cov chaw tsim khoom protein lossis cov khoom lag luam tshwj xeeb. Ntawm no koj yuav tsum sim me ntsis thiab nrhiav qhov uas haum rau koj tshaj plaws. Hmoov zoo, kev xaiv tam sim no loj heev, thiab yuav tsum tsis muaj teeb meem.
Siv cov tshuaj ntxiv nyob rau lub sijhawm uas lawv tuaj yeem muab txiaj ntsig siab tshaj rau koj. Peb twb tham txog qhov no saum toj no lawm. Txawm hais tias feem ntau ntawm koj cov protein txhua hnub yuav tsum yog los ntawm cov zaub mov sib xws, cov tshuaj noj protein yog qhov tseem ceeb. Yog li, txiav txim siab cov khoom lag luam thiab hmoov zoo hauv kev qhia.
Yog xav paub ntxiv txog cov protein complexes, saib ntawm no:
