Protein yog cov khoom noj muaj protein ntau. Kev noj cov protein ntau yog vim qhov xav tau los teeb tsa cov protein noj txhua hnub. Qhov no yog tshwj xeeb tshaj yog muaj tseeb rau bodybuilders thiab cov neeg uas siv zog los tsim ib tug nyem thiab haib corset. Tom qab yuav cov hmoov hauv khw muag khoom, cov neeg xav tsis thoob: "Yuav ua li cas cog cov protein?".
Yuav ua li cas xaiv lub hauv paus rau kev yug me nyuam?
Protein feem ntau yog diluted nrog mis nyuj lossis dej. Qee zaum cov protein yog tov nrog kua txiv hmab txiv ntoo, compote, kefir, tshuaj yej, txiv qaub, thiab lwm yam. Mis yog qhov zoo tagnrho. Nws yog nplua nuj nyob rau hauv calcium, protein thiab noj qab nyob zoo carbohydrates. Tab sis yog tias muaj lactose intolerance, cov mis nyuj yuav tsum tau muab tso tseg rau hauv dej los yog lwm lub hauv paus. Txawm hais tias koj cov lactose zoo, xav txog cov hauv qab no:
- mis nyuj yuav ntxiv calories;
- lub cev hnov mob rau cov kua mis nrog kev nce ntxiv hauv insulin.
Nrog tag nrho cov no, mis nyuj txhim kho qhov saj ntawm cocktail. Yog koj ua rawskev noj haus, tom qab ntawd xav txog cov ntsiab lus calorie ntawm cov mis nyuj thiab cov lus teb insulin ntawm lub cev. Koj yuav tsum ua kom koj cov tshuaj insulin tsawg. Txawm li cas los xij, cov protein co thaum sawv ntxov yog ib lub tswv yim zoo txawm tias rau cov neeg uas poob phaus, vim tias qhov kev nkag siab ntawm insulin yog siab thaum sawv ntxov, thiab carbohydrate kam rau siab kuj siab. Yog tias koj xav kom nce cov leeg nqaij, ces lub mis yog ib qho kev daws teeb meem zoo.
YYuav noj cov protein li cas?
Ntawm ntim ntawm cov khoom, cov chaw tsim khoom yuav tsum sau cov lus qhia rau kev siv. Txhua lub rhawv zeb muaj cov ntaub ntawv hais txog tus nqi ntawm cov micronutrients thiab lwm cov as-ham uas muaj nyob rau hauv ib lub daus. Ua ntej koj pib noj, koj yuav tsum nyeem cov lus qhia rau cov khoom. Qee cov proteins tsawg-carb, thaum lwm tus muaj carbs siab. Qee cov hmoov nplej muaj protein ntau dua li lwm tus.
Tsuas yog tom qab nyeem qhov muaj pes tsawg leeg thiab coj mus rau hauv tus account koj cov kev cai niaj hnub, koj tuaj yeem suav cov protein xav tau. Txawm li cas los xij, tsis hais qhov no, muaj cov lus pom zoo dav dav. Piv txwv li, nyob rau hnub kev cob qhia, cov protein yog pom zoo kom noj ob zaug. Thawj zaug - ib teev ua ntej pib qhov kev tawm dag zog. Qhov no yuav tiv thaiv cov nqaij ntshiv ntawm kev lwj thiab pub rau lawv thaum lub sij hawm kev cob qhia. Qhov thib ob - tam sim ntawd tom qab kev cob qhia rau ib nrab ib teev. Lub sijhawm no, lub cev xav tau cov khoom noj thiab tshwj xeeb tshaj yog cov protein kom rov muaj zog.
Feem ntau, tau txais koj cov protein noj txhua hnub los ntawm cov protein yog yooj yim heev. Tab sis cov kws tshaj lij tsis pom zoo ua qhov no. Nws yog qhov zoo tshaj plaws kom tau txais cov protein raws li 50/50 tswvyim, piv txwv li 50% ntawmcov khoom noj muaj protein ntau, thiab 50% protein hmoov.
YProtein Scheme
Tsim kom muaj lub cev kis las ua tsis tau yam tsis muaj cov protein. Tag nrho cov protein sib tov tau muab faib ua nrawm, qeeb thiab nyuaj.
Cov protein sib tov nrawm yog qaug cawv thaum sawv ntxov thiab tom qab kev cob qhia los ntxiv cov khw muag khoom amino acid. Cov protein qeeb yog noj thaum hmo ntuj los muab cov hlwb thiab cov ntaub so ntswg nrog cov khoom tsim nyog. Yog tias koj tab tom sim poob phaus, koj tuaj yeem hloov ib pluas noj nrog cov protein qeeb. Cov sib tov sib xyaw tuaj yeem noj tau ob qho tib si tom qab kev cob qhia thiab ua ntej yuav mus pw.
Ntau cov protein ib hnub
Tom qab kev cob qhia "rau pawg" nws raug nquahu kom noj 20-40 grams protein nyob rau ib nrab ib teev. Tus nqi ntawm cov protein nyob ntawm cov leeg nqaij. Muaj lus pom zoo: tsis txhob noj ntau tshaj 30 grams ntawm cov protein ib pluag mov. Qhov ntsuas no yog tus kheej. Nws tag nrho yog nyob ntawm kev noj qab haus huv ntawm lub cev, tshwj xeeb tshaj yog rau lub raum, thiab ntawm lub cev muaj peev xwm zom tau cov protein ntau. Paub tias noj, piv txwv li, 200 grams ntawm nqaij qaib mis, koj noj 46 grams protein ib zaug.
Yuav ua li cas xam koj cov protein noj txhua hnub?
Nws pom zoo kom haus 2-3 grams protein ib 1 kg ntawm qhov hnyav ib hnub. Rau cov poj niam, tus nqi no tsawg dua rau cov txiv neej. Yog li, yog tias koj yog ib tug poj niam hnyav 60 kg, ces cov protein ntau txhua hnub rau koj yog 120 grams. Ntawm no, 60 grams koj tuaj yeem tau txais los ntawm cov hmoov protein. Yog tias koj yog ib tug txiv neej hnyav 60 kg, ces koj tuaj yeem noj 180 grams protein ib hnub twg. Ntawm no, 90 grams yuav tsumaccount rau tej yam khoom noj (nqaij qaib mis, cheese, tsev cheese, mis nyuj, qe thiab lwm yam khoom noj uas muaj protein ntau).
YYuav ua li cas yug cov protein?
Feem ntau ib rab diav ntawm cov hmoov protein yog 30 grams. Tsis muaj tus qauv proportions. Nws tag nrho yog nyob ntawm kev nyiam saj. Cov hmoov ntau dua thiab qis dua, qhov sweeter lub cocktail yuav. Ntau yam nyob ntawm lub hauv paus heev. Piv txwv li, milkshakes sweeter dua dej.
Yog li, yuav ua li cas yug cov protein nrog mis nyuj? proportions thiab kom muaj nuj nqis yog qhia hauv qab no.
Nrog mis nyuj, cov protein sib tov yog qab zib heev, yog li nws raug pom zoo kom dilute ib rab diav, piv txwv li txog 30 grams, hauv 500 ml ntawm mis nyuj. Yog hais tias koj yuav haus ob diav, ces koj yuav xav tau ib liter ntawm mis nyuj. Yog hais tias peb tham txog yuav ua li cas kom dilute cov protein nrog mis nyuj, ces peb yuav pom zoo siv ib tug loj ntim ntawm kua (1 liter), los yog sib tov mis nyuj nrog dej kom nws tsis cloyingly qab zib.
Yuav ua tau ib tug cocktail, koj yuav tsum tau noj mis nyuj muaj roj tsawg.
Qhov thib ob nrov tshaj plaws rau diluting protein hmoov yog dej.
Yuav ua li cas dilute protein nrog dej? Ib yam li nrog mis nyuj, tsuas yog koj yuav tsum xav txog qhov saj. Diluting protein nrog dej, raws li kev pom zoo los ntawm cov kws ncaws pob thiab cov neeg tsim khoom sib xyaw protein, yog qhov zoo tshaj plaws hauv phau ntawv shaker. Shakers tuaj yeem yuav hauv khw muag khoom kis las tib yam li cov protein.
Yuav ua li cas dilute protein nrog dej? Qhov ntau thiab tsawg yog qhov tseem ceeb heev. Protein ntawm dejpuv tsawg qab zib. 200-250 ml dej yuav txaus rau ib diav. Thiab rau ob rab diav, 500 ml yog txaus. Rau qhov no, tsis yog carbonated ntxhia, purified los yog boiled dej yog siv.
YYuav ua li cas dilute protein nyob rau hauv shaker?
Vim li cas tib neeg xav kom siv lub shaker los ua protein shakes? Vim hais tias ua tsaug rau lub shaker, koj tuaj yeem tau txais ntau homogeneous loj, uas nyob rau hauv sib xws yuav tsis zoo li semolina porridge los ntawm kindergarten nrog cov lumps txaus ntshai. Yuav ua li cas dilute protein nyob rau hauv ib tug shaker? Nws yog txaus tsuas yog ncuav mis nyuj rau hauv shaker, ncuav cov protein ntau, kaw lub hau thiab co lub shaker kom txog thaum lub loj ua homogeneous. Hauv phau ntawv shakers, pob tshwj xeeb lossis nets tau muab rau qhov no.
Cocktail khoom xyaw
Yog tias cov protein tau diluted hauv cov mis nyuj, ces qhov sib xyaw ntawm cocktail, ntxiv rau cov protein, kuj muaj cov carbohydrates nrog cov rog. Ntau tus neeg tsim khoom txhawb nqa lawv cov khoom lag luam nrog cov vitamins, piv txwv li, vitamin B. Muaj qhov taw qhia me ntsis hauv qhov no, vim tias qhov xav tau cov vitamins yog them los ntawm cov khoom noj thiab cov tshuaj vitamin. Yuav ua li cas yug cov protein ntau ntxiv nrog cov zaub mov thiab cov vitamins? Cov protein no yog qhov zoo tshaj plaws nrog dej. Vim li cas? Txhua yam yog yooj yim heev. Yog hais tias cov protein yog enriched, piv txwv li, nrog hlau, ces nws yuav tsum tsis txhob noj nrog mis nyuj. Mis nws tus kheej muaj ib tug loj npaum li cas ntawm cov vitamins. Qee cov khoom ntawm cov mis nyuj tuaj yeem ua rau cov khoom noj muaj protein ntau. Vim li cas cov tuam txhab ua kom muaj protein ntau? Rau qhov txiaj ntsig, txhua yam yog yooj yim. Yogtham txog kev ntxiv cov protein, nws yog qhov zoo tshaj kom ntxiv cov amino acids rau nws.
Protein hmoov zoo
Ideal human protein muaj ib 1 gram:
- YIsoleucine - 40 mg.
- Leucine - 70 mg.
- Lysine - 55 mg.
- Methionine thiab cystine tag nrho - 35 mg.
- Phenylalanine thiab tyrosine tag nrho - 60 mg.
Qhov zoo tshaj rau kev loj hlob yog cov protein sib haum rau niam cov kua mis. Whey protein tuaj ze rau nws. Hauv kev ua lag luam niaj hnub no muaj: whey, qe dawb, casein, soy, nplej protein. Zaub protein tsis tiav, piv txwv li, nplej protein muaj me ntsis lysine.
Y Yuav ua li cas yug whey protein? Ib yam li lwm tus. Whey protein tsis muaj dab tsi tab sis cov proteins tau los ntawm whey.
YProtein digestibility
Digestibility feem ntau yog cuam tshuam ncaj qha rau cov protein thiab cov amino acid muaj pes tsawg leeg. Whey proteins yog cov protein zom sai. Lawv digested los ntawm lub cev tsis pub dhau 2-3 teev. Casein yog cov protein qeeb, txawm tias nws nqus tau sai dua li cov kua mis. Tab sis koj yuav tsis pom cov protein uas yuav zom tau ntau dua 5-6 teev. Slow proteins muaj qhov zoo dua li cov proteins sai uas lawv muab cov khoom noj tsis tu ncua thiab txawm tias muaj cov amino acids.
YWhey Protein Isolate
Whey Protein Isolate yog huv heev (tshaj 85%protein), uas tsis muaj cov rog thiab carbohydrates. Hauv kev tsim cov khoom sib cais, whey yog lub cev qhuav dej, lactose, cov roj (cholesterol) phem, thiab tsiaj rog raug tshem tawm. Kev cais tawm pab kom rov qab tau cov leeg sai sai tom qab kev cob qhia lub zog, tiv thaiv catabolism thiab txhim kho anabolism.
Iolate yog huv heev thiab tsis ua xua ntau dua li cov protein ntau. Cov tshuaj no yog indispensable rau bodybuilders nrog lactose intolerance. Piv nrog rau cov tshuaj sib cais, whey yog absorbed zoo dua, muaj cov nyhuv antioxidant, thiab boosts kev tiv thaiv.
100% Whey Gold Standard yog ib qho whey protein ntau heev ntawm cov neeg ncaws pob. Nws yog qhov zoo tshaj plaws tom qab kev tawm dag zog anaerobic. Yuav ua li cas dilute 100% Whey Gold Standard protein nrog mis nyuj? Ua ntej, xam cov protein ntau npaum li cas koj xav tau ib hnub. Muab koj cov nyiaj pub dawb txhua hnub ua ib nrab. Thiab noj tsis pub ntau tshaj ib nrab ntawm cov protein. Qhov zoo tshaj plaws, qhov piv ntawm cov protein ntau rau cov protein yuav tsum yog 2: 1.
Zoo kawg
Yog tias koj haus cov protein 2-3 zaug hauv ib hnub, faib tus nqi rau cov kev txais tos no. Feem ntau, ntau tshaj ib rab diav, piv txwv li 30 grams, tsis tau noj ib zaug. Ib rab diav ntsuas, los ntawm txoj kev, feem ntau tuaj nrog cov protein (hauv lub thawv), tab sis nws zoo dua kom paub tseeb tias qhov no dua yog tias koj yuav khoom los ntawm cov chaw tsim khoom koj tsis paub ua ntej. Txhawm rau tsim cov leeg nqaij, cov protein tau muab faib ua 5-6 koob. Tab sis feem ntau lawv haus cov protein 1-2 zaug hauv ib hnub. Yog tias koj tau noj pluas mov uas muaj protein ntau, ces nws yog qhov zoo dua los noj cov protein 3-4 teev tom qab noj mov.
Protein tsis hloov zaub mov. Tsuas yog thaum koj xav kom poob phaus. Tom qab ntawd koj tuaj yeem hloov nrog cov protein hnyav, piv txwv li, casein, ib pluas noj. Nws yog qhov zoo dua los noj kefir ua lub hauv paus. Yuav ua li cas cog cov protein nrog kefir? Dissolve ib spoonful ntawm hmoov nyob rau hauv 250 ml ntawm kefir. Siv lub shaker (zoo dua tsis siv neeg) kom cov hmoov dissolves zoo hauv lub hauv paus tuab. Koj tuaj yeem do cov protein nrog rab rawg li niaj zaus, yog tias koj sim nyuaj.
Yog tias koj yuav noj ib qho dej cawv rau koj qhov kev tawm dag zog kom haus nws tam sim tom qab koj ua haujlwm, ces muab tso rau hauv lub thermos kom nws tsis muaj sij hawm tig qaub rau hauv tshav kub lossis khov hauv qhov txias txias. Cov dej cawv tiav lawm yuav tsum haus dej haus tsis pub dhau 3 teev. Txawm hais tias nws khaws cia hauv lub tub yees, nws yog qhov zoo tshaj plaws los siv nws hauv 5 teev. Protein hmoov uas muaj creatine yog qaug cawv tam sim ntawd tom qab sib tov. Nrog rau kev sib cuag nrog kua ntev, cov amino acid creatine degrades sai.
Nco ntsoov tias txawm tias cov khoom noj uas muaj kuab zoo tshaj plaws, muaj zog thiab kim protein tsis tuaj yeem muab piv rau cov zaub mov ntuj. Cov neeg ncaws pob tau sim hloov cov zaub mov nrog cov protein. Lawv xam tau tias yuav ua li cas dilute cov protein, cov proportions kuj tau pom, tab sis tsis muaj qhov nce hauv cov leeg nqaij. Qhov no tsuas yog txhais tau tias cov protein yuav tsis hloov cov protein ntau, uas yuav tsum muaj nyob rau hauv cov khoom noj txhua hnub.
Ua ntej koj pib haus cov protein, sab laj nrog koj tus kws qhia. Nws yuav sau koj cov zaub mov noj rau hauv tus account cov protein ntxiv. Tsis tas li ntawd, tus kws qhia tuaj yeem qhia koj ntawm cov chaw tsim khoom zoo thiab qhia koj thaum twg nws zoo dua los siv whey.protein thiab thaum casein.
Yog tias koj yog neeg tsis noj nqaij, kua mis los yog nplej protein yog txoj hauv kev mus. Tab sis nco ntsoov tias lawv, zoo li cov nroj tsuag, tsis muaj tag nrho cov amino acids tsim nyog. Tsis tas li ntawd, soybeans thiab hom qoob mog yog cov nroj tsuag hloov kho. Thiab cov nplej yog gluten protein, uas ntau tus neeg muaj latent, uas yog, tsis tsim, ua xua. Yog tias koj muaj kev tsis xis nyob (mob, tsam plab, raws plab / cem quav) tom qab noj cov kua mis los yog hom qoob mog, tsis txhob noj.
