Txhua tus neeg ncaws pob uas noj cov protein yuav tsum paub tus nqi txhua hnub ntawm cov khoom noj kis las no. Kev siv cov protein tsis raug yuav ua rau cov txiaj ntsig tsis zoo. Tsuas yog kev txais yuav khoom noj khoom haus muaj peev xwm ua rau muaj txiaj ntsig zoo ntawm cov leeg nqaij.
Yog tias koj npau suav los ua ib tus neeg ncaws pob ua tau zoo, ces koj yuav tsum ua raws li tsis yog tib txoj cai ntawm kev cob qhia thiab kev noj zaub mov kom raug. Koj yuav tsum noj cov protein kom raug thiaj li tswj tau qhov sib npaug ntawm cov proteins hauv lub cev, thiab rau qhov no koj yuav tsum paub tias cov protein ntau npaum li cas hauv cov protein hauv grams. Koj yuav kawm txog qhov no los ntawm kab lus.
Ntau npaum li cas muaj protein ntau hauv cov protein
Nws tseem ceeb heev kom nkag siab tias muaj protein ntau npaum li cas hauv cov protein. Nws yog tsim nyog sau cia tam sim ntawd tias cov protein yog cov protein nws tus kheej. Muaj ntau ntau hom khoom noj thiab lawv txhua tus muaj cov protein ntau sib txawv. Yog tias koj txaus siab rau ib lub npe tshwj xeeb, ces koj yuav pom cov ntaub ntawv tseeb tshaj plaws ntawm nws cov ntim. Feem ntau, qhov concentration ntawm cov protein hauv cov protein ntawm cov tuam txhab sib txawv tsis yogtxawv heev.
Qee hom protein muaj txog li 90% protein, thiab qee yam txog li 70%. Nws txhais li cas? Qhov no txhais tau hais tias 100 grams ntawm cov protein muaj nyob nruab nrab ntawm 70 thiab 90 grams protein.
Kuv yuav tsum haus cov protein ntau npaum li cas hauv ib hnub
Yuav kom nkag siab tias koj yuav tsum haus cov protein ntau npaum li cas txhua hnub, koj yuav tsum xav txog koj qhov hnyav.
Piv txwv li, cia peb qhia meej txog kev noj cov protein ntau txhua hnub rau tus neeg ncaws pob hnyav 100 kilograms. Nws cov protein xav tau yog 250 grams tauj ib hnub.
Cov khoom noj kis las no yuav tsum haus ntau yam zaub mov. Nws yog tsim nyog los faib 250 grams rau hauv 5 los yog 6 qhov chaw. Qhov no ua tiav vim tib neeg lub cev tsis tuaj yeem nqus tau ntau dua 50 grams ntawm cov protein ib zaug.
Protein yog nqus los ntawm lub cev tom qab 1-1.5 teev. Yog li, tom qab lub sijhawm no, koj tuaj yeem haus ib feem tshiab ntawm kev noj zaub mov kis las.
Paub txog cov qauv protein rau tus neeg ncaws pob uas hnyav 100 kilograms, nws tsis yooj yim los xam koj cov qauv hauv proportions. Muaj pes tsawg proteins nyob rau hauv ib pab ntawm cov protein? Muab xam rau tus kheej, tab sis rau peb qhov piv txwv, 50-gram ntawm cov protein muaj txog li 40 grams protein.
Yuav ua li cas hnub ib kilo ntawm protein nyob?
Tau kawg, qhov ntsuas no ncaj qha nyob ntawm seb koj haus cov protein ntau npaum li cas txhua hnub thiab lub hom phiaj koj ua raws. Qhov nruab nrab, cov neeg ncaws pob noj txog 2.2 grams protein ib 1 kilogram ntawm lub cev qhov hnyav. Rau cov neeg ncaws pob uas hnyav 100 kilograms uas tau txais qhov hnyav, 1 kilogram ntawm cov protein yog txaus rau tsuas yog 4-5.hnub. Yog tias koj siv cov protein raws li tau piav qhia saum toj no, koj tuaj yeem ua tiav cov txiaj ntsig zoo.
Nws tsim nyog nco ntsoov tias cov protein uas muaj nyob hauv cov protein kuj pom muaj nyob hauv cov zaub mov koj noj txhua hnub. Xav txog koj cov ntawv qhia zaub mov thaum xam koj cov protein noj txhua hnub. Yog tias koj noj txaus nqaij, ntses, tsev cheese, qe, ces koj yuav xav tau cov protein ntau tsawg, uas txhais tau hais tias ib kilogram ntawm cov khoom noj khoom haus yuav kav ntev dua.
Tsis txhob tshaj koj cov protein ntau - nws yuav tsis pab koj nce qhov hnyav sai, ntawm qhov tsis sib xws, koj yuav muaj teeb meem rau daim siab thiab tawv nqaij.
Nyob hauv qab no peb yuav tham txog yam muaj protein ntau thiab muaj protein ntau npaum li cas.
YWhey protein
hom protein uas nrov tshaj plaws thiab pheej yig yog whey. Cov protein ntau npaum li cas hauv whey protein? Kwv yees li 90% ntawm 100 grams ntawm cov khoom. Cov protein zoo no tsis muaj rog lossis carbohydrates.
Haus nws yooj yim heev: sib tov cov protein uas xav tau nrog dej lossis lwm yam kua (kua txiv, mis), sib tov nrog rab. Cov dej haus zoo li no tsim nyog haus tam sim tom qab lub zog thauj khoom txhawm rau txhawm rau ntxiv cov amino acid reserves.
Whey protein yog contraindicated rau cov neeg uas muaj lactose intolerance.
YWhey Protein Isolate
hom protein no yog tsim los ntawm kev lim mis protein. Nws tuaj yeem siv los ntawm cov neeg uas xav kom poob phaus thiab cov uas xav kom nce cov leeg nqaij. Hom kev noj haus kis las no yog tsim rau cov neeg uas tsis muajzam lactose. Cov protein ntau npaum li cas hauv whey protein cais? Txhawm rau teb cov lus nug no, koj yuav tsum xav txog peb hom khoom no:
- hydrolyzate - sai sai nqus los ntawm lub cev, muaj tus nqi siab, cov ntsiab lus protein ntawm 100 grams yog 90%;
- whey mloog zoo - nrawm nrawm, tus nqi qis, cov ntsiab lus protein ib 100 grams ntawm 60 mus rau 90%;
- cais - zom sai sai, muaj ntau dua 90% protein ib 100 grams ntawm cov khoom, tsis muaj carbohydrates thiab rog.
Lub tswv yim rau kev noj whey cais yog raws li hauv qab no:
- Cov neeg koom nrog kev khiav, ncaws pob thiab lwm yam kev ua si sab nraum zoov yuav tsum noj cov protein no 1 mus rau 3 zaug hauv ib hnub.
- Cov neeg uas xav kom poob phaus yuav tsum noj cov protein thaum sawv ntxov, ua ntej thiab tom qab kev cob qhia.
- Rau cov neeg uas xav kom hnyav, whey protein yuav tsum tau noj tam sim tom qab kev cob qhia thiab thaum sawv ntxov.
YSoy protein
Nws muaj qhov zoo thiab, raws li, tus nqi qis. Cov protein ntau npaum li cas hauv 100 grams ntawm cov protein? Soy protein muaj 80 grams protein ib 100 grams ntawm cov khoom. Thiab qhov no tsuas yog qhov ntxiv ntawm cov protein.
Soy protein yog maj mam nqus los ntawm lub cev, muaj pes tsawg leeg muaj txiaj ntsig, muaj cov poj niam txiv neej cov tshuaj hormones thiab tsis yog qhov kev xaiv zoo tshaj plaws ntawm kev noj zaub mov noj.
Yog tias koj tau xaiv qhov kev nyiam ntawm cov protein no, nws yog qhov zoo dua los haus nws thaum sawv ntxov thiab nrog rau lwm yam, zoo dua, hom protein.
Eggcov protein
Qe protein ntau hauv cov amino acids thiab leucine. Protein tseem muaj tag nrho cov vitamins thiab cov as-ham muaj nyob hauv qe. Hom protein no tiv thaiv kev tsim cov khoom lag luam protein.
Qe protein ua rau koj lub siab ntev ntev, uas pab koj noj zaub mov tsawg dua tom qab, uas tseem ceeb heev thaum poob phaus.
100 grams ntawm cov protein no muaj 80% protein.
YMilk protein
Mis protein yog me ntsis zoo li whey protein. Lawv txawv tsuas yog los ntawm cov ntsiab lus ntawm casein (carbohydrate tivthaiv) nyob rau hauv cov mis nyuj protein. Casein txhim kho kev ua tau zoo thiab kev ua siab ntev.
hom protein no yog qhov zoo tshaj plaws rau cov neeg uas xav tau qhov hnyav. Casein digested tau ntev heev, tab sis nws muaj peev xwm muab lub cev nrog cov amino acids tsim nyog rau tsib teev.
Haus cov protein no kom tsis pub ntau tshaj peb zaug hauv ib hnub: thaum sawv ntxov, tom qab kev cob qhia thiab ua ntej pw. 100 grams ntawm mis nyuj protein muaj 70 mus rau 80% protein.
Zoo kawg
Yog tias koj lub hom phiaj yog qhov txiaj ntsig zoo, ces koj yuav tsum suav koj cov protein ntau. Ua tib zoo saib xyuas cov protein uas koj noj nrog cov zaub mov tsis tu ncua, thiab noj cov protein uas ploj lawm.
Yuav xaiv cov protein twg? Nws nyob ntawm lub hom phiaj. Yog tias koj xav poob phaus, ces haus cov qe protein, whey lossis nws cais. Yog tias koj lub hom phiaj yog kom nce qhov hnyav, ces ua rau koj xaiv los ntawm cov mis nyuj protein lossis whey protein.
