Ntau tus poj niam thiab txiv neej xav kom muaj lub cev zoo nkauj thiab o. Ib daim duab zoo thiab cov leeg mob tsis tshua muaj los ntawm qhov xwm txheej. Txhawm rau tsim kom muaj cov leeg muaj zog thiab loj, koj yuav tsum tau tawm dag zog tsis tu ncua thiab mus rau lub gym. Txawm li cas los xij, koj yuav tsum paub tias txhawm rau txhim kho qhov tshwm sim thiab txhawb cov txheej txheem ntawm cov leeg nqaij, koj yuav tsum tau noj kom zoo, thiab qee zaum noj cov tshuaj tshwj xeeb kis las. Niaj hnub no, cov hmoov protein tshwj xeeb yog nrov nrog cov neeg ncaws pob. Lawv saturate lub cev nrog cov khoom muaj txiaj ntsig thiab pab txhawb rau kev nrhiav cov leeg nqaij. Hauv qab no peb ua tib zoo saib ntawm qhov zoo thiab qhov tsis zoo ntawm cov proteins, nrog rau kev noj zaub mov zoo.
Y Protein shake yog ib qho extract ntawm cov dej-soluble proteins uas tau los ntawm cov taum pauv, whey lossis qe dawb. Raws li txoj cai, xws licov khoom muaj cov ntsiab lus calorie tsawg thiab yooj yim nqus los ntawm lub cev. Ntxiv nrog rau cov hmoov sib tov saum toj no, kuj tseem muaj casein, nqaij thiab ntau cov khoom noj protein ntxiv.
Soybean
Qhov zoo thiab qhov tsis zoo ntawm cov kua protein yog lub ntsiab lus ntawm kev sib cav ntau ntawm cov neeg ncaws pob. Cia peb pib nrog cov yam tsis zoo:
- qis qis qis;
- qeeb qeeb nqus ntawm lwm cov proteins los ntawm zaub mov;
- qis nrawm thiab nqus tus nqi;
- phytoestrogens suav nrog hauv cov tshuaj tuaj yeem ua rau hormonal tsis ua haujlwm.
Cov txiaj ntsig suav nrog:
- nqi qis;
- qhov muaj peev xwm ntawm kev noj los ntawm cov neeg uas intolerance rau tsiaj protein, nrog rau cov kiv cua ntawm vegetarianism;
- lecithin, uas yog ib feem ntawm cov muaj pes tsawg leeg, inhibits cov txheej txheem kev laus thiab rov tsim cov hlwb hlwb.
Egg
Qhov zoo thiab qhov tsis zoo ntawm qe protein kuj tau tham ntau zaus hauv ib puag ncig kev ua si. Tom qab tag nrho, cov khoom muaj tus nqi siab, thiab tsis yog txhua tus neeg ncaws pob pom zoo nrog kev tawm tswv yim ntawm qhov kev yuav khoom.
Pros:
- muaj qhov tsim nyog tshuav ntawm cov amino acids;
- nce qib testosterone thiab hemoglobin;
- cov muaj pes tsawg leeg muaj tsawg kawg nkaus ntawm cov rog thiab ntau cov as-ham;
- nrawm thiab yuav luag tag;
- qe albumin siab hauv leucine.
Cons:
- kev tsis haum;
- GI tsis meej;
- flatulence;
- yuav tsum xam cov tshuaj kom raug, vim muaj kev phom sij ntawm lub raum thiab lub siab.
YNtau-Protein Supplements
Ua ntej piav qhia qhov zoo thiab qhov tsis zoo ntawm cov protein ntau, nws yuav tsum tau qhia meej tias nws yog dab tsi. Lub complex protein yog sib xyaw ntawm ntau hom proteins uas txawv nyob rau hauv lub sij hawm ntawm kev nqus (ceev los yog ntev). Cov muaj pes tsawg leeg ntawm xws li ib tug additive yuav muaj xws li ob peb ntawm cov saum toj no cov protein hmoov ib zaug: whey, casein, qe, thiab lwm yam.
Cov pluses, raws li txoj cai, suav nrog qhov tseeb tias nws:
- txhawb cov leeg thiab txo cov txheej txheem catabolic rau lub sijhawm ntev;
- haum rau cov leeg nqaij;
- koj tuaj yeem haus ua ntej thiab tom qab kev cob qhia, thiab hmo ntuj;
- muaj ntau hom protein ib zaug, txaus siab rau ntau yam kev xav tau ntawm lub cev.
Cons suav nrog:
- Whey protein zoo tshaj plaws thaum noj ib leeg. Thaum sib xyaw nrog lwm hom hmoov, xws li casein, nws poob nws cov txiaj ntsig anabolic.
- Cov neeg tsim khoom feem ntau ntxiv cov kua protein ntau rau hauv cov khoom xyaw, uas yog pheej yig dua li lwm hom protein. Yog li lawv txo tus nqi ntawm cov khoom. Qhov no cuam tshuam rau kev ua tau zoo thiab qhov zoo ntawm cov tshuaj ntxiv.
Pros thiab cons ntawm protein rau cov ntxhais
Feem ntau, kev sib deev ncaj ncees siv cov protein kom poob phaus. Lub ntsiab lus yog tias lub cev sivlub zog ntau dua rau kev zom cov protein ntau dua li kev ua cov rog thiab carbohydrates. Tsis tas li ntawd, cov protein shakes txo cov kev xav ntawm kev tshaib kev nqhis, uas tso cai rau koj tswj hwm qhov xav tau calorie kom tsawg.
Tsis yog txhua tus paub tias cov protein yog cov khoom tseem ceeb hauv cov txheej txheem hematopoiesis. Qhov no tshwj xeeb tshaj yog muaj tseeb rau cov poj niam thaum lub sij hawm cev xeeb tub. Protein zaub mov pab txhawb cov ntshav liab thiab cov qe ntshav liab.
Cov no yog qhov zoo. Kev poob qis ntawm cov protein thiab kev noj cov protein ntau ntau rau kev sib deev ncaj ncees yog kev ua txhaum ntawm cov txheej txheem metabolic - calcium qeeb, thiab sodium yog ntxuav tawm ntau dhau. Tsis tas li ntawd, cov protein ntau ntau tuaj yeem cuam tshuam tsis zoo rau qib hormonal, vim tias nws tuaj yeem ua rau cov tshuaj estrogen ntau ntxiv hauv lub cev.
Yog vim li cas cov ntxhais tsis pom zoo kom nqa tawm nrog cov khoom noj muaj protein ntau, tab sis tau txais cov protein ntau ntawm cov zaub mov cog.
YPros and Cons of Protein for Men
Yog tias koj ua raws li tag nrho cov lus pom zoo rau kev siv cov kis las ntxiv, cov hmoov protein tsis ua rau muaj kev phom sij rau txiv neej. Cov ntaub ntawv hais tias cov protein ua rau impotence thiab baldness tsis tau lees paub.
Cov kws tshaj lij tsis pom zoo kom siv cov kua txiv hmab txiv ntoo sib tov rau txiv neej. Phytoestrogens, uas yog ib feem ntawm cov kua txiv hmab txiv ntoo, zoo ib yam li poj niam txiv neej cov tshuaj hormones. Kev siv cov tshuaj no ntau dhau tuaj yeem ua rau txiv neej feminization.
muaj txiaj ntsig zoo rau lub cev
Yog hais tias peb tham txog cov pluses thiabQhov tsis zoo ntawm cov protein, qhov zoo muaj xws li cov hauv qab no:
- nrawm nrawm thiab nqus tau zoo.
- Kev loj hlob ntawm cov leeg nqaij thiab tshem tawm cov rog ntau dhau.
- -Ntau cov vitamins thiab minerals.
- Lub peev xwm los kho cov leeg nqaij sai sai.
- Muaj nyob rau hauv muaj pes tsawg leeg ntawm glutathione (ib qho tshuaj tiv thaiv kab mob qog noj ntshav thiab lwm yam kab mob txaus ntshai).
tsis zoo rau lub cev
Dhau li ntawm cov protein ntau, cov minuses thiab cov yam tsis zoo kuj txaus. Feem ntau lawv yog txuam nrog ntau npaum li cas los yog kev tsis haum tshuaj. Cov txiaj ntsig tsis zoo muaj xws li:
- cov protein ntau hauv cov zaub mov ua rau mob siab rau lub siab thiab lub raum;
- yuav ua rau raws plab, tsam plab thiab flatulence;
- Kev noj zaub mov tsis zoo tuaj yeem tshwm sim hauv qee kis;
- cuam tshuam hauv qhov system endocrine;
- pom ntau yam pob khaus ntawm lub cev.
YContraindications
Protein shakes yuav tsum tau tso tseg yog tias ib tug neeg muaj cov kab mob hauv qab no:
- Ib tus neeg intolerance rau lub Cheebtsam uas muaj nyob rau hauv muaj pes tsawg leeg.
- raum tsis ua haujlwm.
- Kev cuam tshuam hauv kev ua haujlwm ntawm lub plawv thiab cov hlab ntsha.
- bladder teeb meem.
- Kab mob plab hnyuv.
- Predisposition rau kab mob siab.
noj tshuaj nyab xeeb
Ib tug neeg koom nrog kev ua kis las yuav tsum tau txais 1.5-2 grams ib hnubprotein ib kilogram ntawm lub cev hnyav. Qhov no yuav txaus rau cov nqaij ntshiv kom loj hlob thiab lub zog ntsuas kom nce.
Thaum siv cov khoom noj protein, nco ntsoov tias lawv yuav tsum ua kom tsawg dua li ib nrab ntawm tag nrho cov khoom noj txhua hnub. Feem ntau, cov hmoov protein yog qaug cawv thaum sawv ntxov, ua ntej lossis tom qab kev cob qhia thiab yav tsaus ntuj. Cov kws tshaj lij tsis pom zoo kom siv cov protein ntau tshaj peb zaug hauv ib hnub.
Zoo kawg
Feem ntau, nws tuaj yeem hais tau tias cov hmoov protein yog cov khoom noj khoom haus zoo tshaj plaws. Ib qho tshwj xeeb ntawm daim ntawv thov yog qhov sib npaug thiab siv tau ntawm cov tshuaj no, uas yuav tsum tau ua ke nrog kev ua kom lub cev tsis tu ncua.
Cov teebmeem tsis zoo ntawm cov protein ntawm lub cev feem ntau pom nyob rau hauv kev tsim txom ntawm kev ua kis las khoom noj khoom haus, thaum tus neeg ncaws pob pib nce ntau npaum li cas.
