Ib tug neeg xav tau cov protein, rog, thiab carbohydrates kom muaj lub neej ib txwm muaj. Txawm li cas los xij, cov neeg uas ua kis las hnyav lossis tsim cov leeg nqaij ntawm lawv lub cev nyiam qhia cov protein ntau tshaj plaws rau hauv lawv cov zaub mov, vim tias lawv yog "cib" los ntawm cov nqaij fibers tsim.
Koj tuaj yeem tau txais cov protein los ntawm cov zaub mov zoo tib yam. Yav dhau los, tsis muaj lwm txoj hauv kev los saturate cov leeg. Cov thev naus laus zis niaj hnub no tau ua rau nws muaj peev xwm cais cov protein ntawm cov khoom noj. Tam sim no ib tug neeg tsis tas yuav haus ntau kilograms ntawm cheese los yog nqaij. Nws yog txaus noj ob peb diav ntawm cov khoom hu ua cov protein kom tau txais cov cai niaj hnub ntawm cov cherished "cib".
Yuav luag ib txhij, lwm yam txuj ci tseem ceeb tau tshwm sim ntawm kev ua lag luam khoom noj khoom haus - amino acids. Cov neeg siv khoom muaj peev xwm tau ntsib nrog cov kev xaiv uas zoo dua, cov protein lossis cov amino acids. Qhov kev txiav txim ntawm cov khoom noj khoom haus no yog kwv yees li qub, tab sis tus nqi txawv txawv. Dab tsi yog qhov ntes ntawm no? Yog vim li cas cov amino acidskim vim lawv ua hauj lwm zoo dua? Kuv puas tuaj yeem noj cov amino acids nrog cov protein ua ke los yog cov khoom no sib koom ua ke? Cia peb kawm saib.
YProtein
Cia pib peb txoj kev kawm nrog cov yam ntxwv ntawm cov proteins. Ntau tus tau hnov tias cov proteins yog tib yam proteins, tsuas yog nyob rau hauv siab concentration. Lawv yog tsim los ntawm ntau pua cov chains ntawm cov amino acids txuas ua ke los ntawm peptide bonds. Thaum cov protein nkag mus rau tib neeg lub plab, cov ntawv cog lus pib tawg, vim tias cov amino acids ua ywj siab. Vim lawv qhov me me, lawv yooj yim nkag los ntawm cov phab ntsa ntawm lub plab zom mov mus rau hauv cov ntshav, uas sai sai xa lawv mus rau cov leeg. Nws hloov tawm tias cov proteins yog pawg ntawm cov amino acids. Cov ntaub ntawv zoo li no tsis tsuas yog tsis teb cov lus nug ntawm qhov twg yog qhov zoo dua, cov protein lossis amino acids, tab sis tsis meej pem rau cov neeg tsim tawm tshiab lub cev ntau dua. Tseeb tiag, yog tias qhov kev ua haujlwm dav dav ntawm ob yam khoom no zoo ib yam, ces qhov txawv yog dab tsi?
Amino acids
Xav txog cov khoom noj khoom haus kis las thib ob. Amino acids yog cov organic tebchaw uas feem ntau muaj nitrogen, oxygen, hydrogen thiab carbon. Nyob rau hauv tag nrho, 20 hom paub, ntawm cov uas tsuas yog 11 tuaj yeem tsim tawm hauv peb lub cev, uas yog, lawv tuaj yeem hloov pauv tau. 9 amino acids peb tuaj yeem tau txais los ntawm sab nraud (nrog zaub mov lossis tshuaj ntxiv).
Amino acids noj hauv lawv daim ntawv ntshiab (BAA) tsis tas yuav siv sijhawm los rhuav tshem cov ntawv cog lus, vim lawv muaj kev ywj pheej txij thaum pib. Ib zaug nyob rau hauv lub plab, lawv yog txawv txav sai sai rau hauvntshav thiab nws tam sim no maj mus rau cov leeg. Tag nrho cov txheej txheem yuav siv sijhawm 15-20 feeb. Rau kev sib piv, peb nco ntsoov tias cov proteins los ntawm lub sijhawm kom tau txais mus rau hauv cov leeg yuav siv sij hawm ib teev lossis ntau dua. Nws yuav zoo li tias lo lus teb rau lo lus nug ntawm qhov twg yog qhov zoo dua, protein lossis amino acids, qhia nws tus kheej. Tab sis cia peb tsis maj. Cia peb saib seb ob yam khoom no ua haujlwm li cas.
Protein benefits
Cov tshuaj muaj pes tsawg leeg ntawm cov tshuaj no suav nrog tsis yog cov amino acids nkaus xwb, tab sis kuj tseem muaj lwm yam khoom siv. Lub luag haujlwm ntawm cov proteins hauv lub cev tsis tuaj yeem raug overestimated. Lawv ua cov haujlwm hauv qab no:
- Nyob zoo.
- Transport.
- Signal (xa tawm cov cim ntawm lub hlwb).
- Reserve.
- Catalytic (muab tshuaj lom neeg cov tshuaj tiv thaiv).
- Tiv thaiv (nce thiab ntxiv dag zog tiv thaiv kab mob).
- Receptor.
- Lub cev muaj zog (piv txwv li, lawv muab cov leeg nqaij leeg).
Hormonal
Qhov tseem ceeb tshaj plaws ntawm cov proteins rau bodybuilders yog lawv ua kom cov leeg nqaij, txo cov leeg mob, rov muaj zog.
Thaum koj saib cov npe zoo li no, cov lus teb rau cov lus nug uas zoo dua, cov protein lossis cov amino acids, rov ua qhov tsis meej. Los ntawm kev noj cov protein, uas muaj tsawg kawg yog 70% cov protein, ib tus neeg tau txais lub sijhawm los tswj nws lub cev kom zoo. Kev nqus qeeb rau hauv cov ntshav yog lawv qhov teeb meem xwb, tab sis qee zaum nws dhau los ua qhov tsim txiaj.
txiaj ntsig ntawm amino acids
Cov khoom no tau xyaum tsis muaj impurities thiab additives, yog li nws muaj tsawg zog. Txawm li cas los xij, hauv kev tsim lub cev, amino acids muab ntau yam txiaj ntsig:
- Txo qab los noj mov (Cov khoom zoo rau cov neeg uas xav kom poob phaus thiab cov "qhuav")
- Tshuaj mob cov leeg tom qab lub cev hnyav.
- Nyob rau hauv lub zog sai.
- Tiv thaiv cov txheej txheem catabolic hauv cov leeg.
Ntxiv rau, cov tshuaj sib xyaw no muaj cov txiaj ntsig zoo rau lub cev xws li cov protein, tab sis tsis yog tag nrho ib zaug. Txhua tus amino acid, peb hais, yog lub luag haujlwm rau nws qhov chaw ua haujlwm.
Nws hloov tawm tias cov khoom ntawm ob lub bioadditives nyob rau hauv kev txiav txim siab yog kwv yees li qub. Tam sim no cia peb sim teb cov lus nug ntawm dab tsi yog qhov zoo dua rau noj, protein lossis amino acids. Yog hais tias ib tug neeg tsuas mob siab txog qhov tsos ntawm nws lub cev, thaum nws xav kom tau txais txiaj ntsig sai, ces nws yuav tsum xaiv cov amino acids.
Cov neeg uas xav ua kom lawv cov leeg thiab txhawb lawv txoj kev noj qab haus huv, txawm tias nws tsis muaj teeb meem rau nws seb qhov kev kho mob pib ua haujlwm li cas hauv ib teev lossis 10 feeb tom qab, koj tuaj yeem nres ntawm cov protein.
Txawm li cas los xij, tsis yog txhua yam yooj yim heev. Qhov tseeb yog cov proteins kuj txawv.
YNcej proteins
Muaj qee qhov muag. Cov no suav nrog whey protein, suav tias yog ib qho khoom noj zoo tshaj plaws uas txiv neej tuaj yeem tsim tau. Ntau precisely, xwm tsim nws, thiab tib neeg tsuas extract nws los ntawm ntau yam nroj tsuag thiab tsiaj. Qhov no protein nyob rau hauv lub plab sai txauszom rau hauv cov amino acids thiab nkag mus rau hauv cov hlab ntsha.
Whey protein yog kev lag luam muaj xws li mloog zoo, cais thiab hydrolysate. Tsis txhob xav tias cov concentrate yog cov concentrated protein ntau. Ntawm qhov tsis sib xws, nyob rau hauv cov khoom no muaj qhov tsawg tshaj plaws "lub tsev blocks" rau cov leeg (txog 70% ntawm tag nrho cov muaj pes tsawg leeg), uas yog vim li cas nws raug nqi tsawg tshaj li lwm yam tshuaj. Cov protein ntau tshaj plaws hauv kev cais tawm (txog 97%).
Hydrodisates yog ib feem ntawm cov protein uas tawg mus rau hauv cov amino acids, uas ua kom tus nqi ntawm nws nqus mus rau hauv cov ntshav. Txawm li cas los xij, qhov no tsis cuam tshuam rau qhov kawg tshwm sim.
Cov proteins sai tuaj yeem nkag mus rau cov leeg thaum ntxov li 40 feeb tom qab tus neeg ncaws pob siv cov tshuaj.
Proteins qeeb
Nws yog kua protein thiab casein. Tsis tas li ntawd, pab pawg no suav nrog tag nrho cov proteins uas nyob hauv ib qho tshwj xeeb matrix uas tiv thaiv lawv txoj kev zom sai sai. Cov proteins qeeb qeeb rau hauv cov amino acids ntev heev, thaum cov txheej txheem ntawm cov leeg nqaij tuaj yeem ncav cuag 6-8 teev. Lawv lwm qhov tsis zoo yog tias lawv tsis muaj txiaj ntsig lom neeg, muaj cov nyhuv anabolic tsis muaj zog thaum tsim cov leeg, thiab muaj ob peb amino acids hauv lawv cov muaj pes tsawg leeg.
Tab sis tsis txhob maj muab tso rau hauv cov npe ntawm cov khoom tsis tsim nyog. Tag nrho cov proteins thiab amino acids hauv kev noj zaub mov noj muaj lawv tus nqi. Qhov tseem ceeb yog coj lawv kom raug. Tsis txhob xav tias tsuas yog cov amino acids yuav tsum tau noj thiaj li tau txais lub cev zoo nkauj. Proteins, txawm tias qeeb qeeb, kuj tseem tuaj yeem ua ke.
Thaum twg thiab vim li cas thiaj noj cov amino acids
Saum toj no peb pom tias cov amino acids txawv li cas ntawm cov protein. Cov kev sib txawv no tsis yog qhov tsis zoo, tab sis txiav txim siab qhov tsim nyog ntawm kev noj txhua yam khoom.
Vim tias cov amino acids pib ua haujlwm hauv cov leeg sai heev, lawv yuav tsum tau noj tam sim tom qab ua haujlwm. Lawv yuav rov qab muaj zog sai sai, txo qhov nro hauv cov leeg nqaij. Koj tuaj yeem haus lawv ob zaug ib hnub - ua ntej thiab tom qab kev cob qhia. Nyob rau hauv rooj plaub no, lawv yuav nquag pab kom cov leeg nqaij.
Yog tias koj txiav txim siab poob phaus nrog cov amino acids, koj yuav tsum haus lawv 4-5 zaug hauv ib hnub, hloov cov zaub mov nrog lawv. Nco ntsoov, yog tias cov tshuaj no pib ua haujlwm sai, lawv sai sai ua tiav. Qhov ntawd yog, lub cev yuav tsis muaj txaus rau lawv ntev.
YYuav ua li cas noj cov amino acids
Amino acids thiab proteins rau kev noj haus kev ua si muaj ntau hom kev tso tawm. Yog li, thawj zaug tuaj yeem yuav hauv cov hmoov, hauv cov ntsiav tshuaj, hauv tshuaj ntsiav thiab hauv cov tshuaj npaj tau. Txhua hom kev tso tawm yog qhov zoo thiab ua haujlwm zoo ib yam. Yog li ntawd, koj tuaj yeem xaiv qhov koj nyiam tshaj plaws. Tsis muaj kev pom zoo ntawm kev noj tshuaj. Qee tus ntseeg tias nws yuav tsum yog 2 grams ib 1 kilogram ntawm ib tus neeg qhov hnyav, tab sis tsis ntau tshaj 20 grams ib zaug. Lwm tus nce lub bar rau 30 grams ib zaug. Unanimity tau mus txog tsuas yog nyob rau hauv qhov tseeb hais tias ib koob tshuaj yuav tsum tsis txhob tsawg tshaj li 5 grams. Koj tuaj yeem haus cov tshuaj los yog dilute cov hmoov hauv dej, kua txiv los yog mis nyuj. Yog tias koj tsis ua xua rau lactose, nws yog qhov zoo dua los xaiv mis nyuj. Yog li lub cev tau txais ntxivcov vitamins.
Yuav ua li cas noj cov proteins sai
Lawv yog tsim los ntawm cov hmoov ua rau lub cocktail. Txoj cai siv cov tshuaj no tsis yog nyob ntawm seb koj puas noj cov proteins sai lossis qeeb. Nws kuj tseem ceeb heev uas koj txiav txim siab siv lawv rau. Yog li, yog tias koj xav kom poob phaus lossis ua "qhuav", koj yuav xav tau cov proteins sai. Qhov kev xaiv zoo tshaj plaws yog whey protein nyob rau hauv daim ntawv ntawm kev cais. Nws yuav tsum tau noj thaum sawv ntxov thiab ua ntej kev cob qhia. Cov koob tshuaj yog ½ ntawm cov qauv ib txwm, uas yog, 10-15 grams ib zaug. Nws yog ntshaw kom npaj xws li cocktails ntawm dej. Tsis tas li ntawd, nws yog qhov tsim nyog los coj lawv thaum nruab hnub, hloov lawv nrog 1-2 pluas noj. Cov protein muaj txiaj ntsig tshwj xeeb rau cov neeg noj zaub mov, vim lawv muab lub cev nrog cov khoom tsim nyog rau nws txoj haujlwm, uas feem ntau tsis txaus hauv cov zaub mov noj.
txhawm rau nce cov leeg nqaij, koj yuav tsum noj cov protein, zoo li amino acids, ua ntej thiab tom qab kis las. Qhov txawv tsuas yog nyob rau lub sijhawm ua ntej kev cob qhia. Yog li, cov amino acids tau noj 30 feeb ua ntej nws pib, thiab cov proteins - 60 feeb, kom lawv muaj sijhawm txaus kom ncav cuag cov leeg thiab pib ua haujlwm. Nyob rau hauv cov ntaub ntawv no, koj yuav tsum tau noj tus qauv koob tshuaj - 20 grams.
Yuav ua li cas noj cov proteins qeeb
Koj yuav xav tsis thoob tias cov proteins no tuaj yeem siv los txo qhov hnyav, thiab ua kom cov leeg nqaij, thiab txhim kho kev noj qab haus huv tag nrho. Koj tsuas yog yuav tsum coj lawv ib hnub ib zaug - ua ntej mus pw. Koj lub cev yuav so, thiab qeeb cov protein nyob rau lub sijhawm no yuav maj mamzom rau hauv cov amino acids thiab muab lawv rau cov leeg. Cov txheej txheem no yuav siv sijhawm li 8 teev - ua ntej koj sawv. koob - 20 grams.
Kuv puas tuaj yeem noj cov amino acids thiab protein ua ke
Qhov no yog qhov kev daws teeb meem zoo tshaj plaws rau kev poob phaus thiab muab qhov xav tau rau lub cev. Kev sib xyaw ntawm ob cov khoom no tsis yog tsuas yog ua tau, tab sis tsim nyog. Protein yog qhov zoo rau noj thaum yav tsaus ntuj thiab nruab hnub. Koj xav tau cov amino acids tom qab sawv ntxov, ua ntej thiab tom qab kis las. Yog tias koj tsis tau teem sijhawm mus ntsib chav qoj lossis chaw ntau pob, koj tsis tuaj yeem noj cov amino acids hnub no.
Tsuas yog koj cov khoom siv tau tuaj yeem dhau los ua qhov cuam tshuam rau lub sijhawm zoo. Qhov tseeb yog tias cov amino acids kim heev - los ntawm 969 rubles rau ib pob uas muaj 20 koob. Tus nqi ntawm ib lub hub nyob ntawm cov txheej txheem ntawm cov amino acids thiab cov koob tshuaj. Protein tuaj yeem yuav pheej yig dua me ntsis - los ntawm 750 rubles rau 60 koob, tab sis tus nqi ntawm cov khoom no nyob ntawm seb cov proteins twg nyob hauv cov muaj pes tsawg leeg. Yog li, qee qhov kev cais tawm raug nqi ntau dua 3,500 rubles rau 60 koob. Yog li ntawd, sab nyiaj txiag ntawm kev yuav khoom yog nyob ntawm koj nyiam thiab muaj peev xwm.
Kev tshuaj xyuas cov neeg siv khoom thiab cov kws kho mob cov kev xav
Cov kws kho mob tas li rov hais dua qhov tseeb uas lub cev xav tau cov amino acids, proteins, thiab vitamins kom ua haujlwm zoo. Muaj ntau cov khoom noj muaj xws li tsis yog tsuas yog loading koob tshuaj ntawm cov proteins, tab sis kuj vitamins, uas ua rau kom lawv pab tau. Nyob rau hauv kev tshuaj xyuas, cov kws ncaws pob thiab amateurs nrhiav kom impress txhua tus nrog lawvcov leeg, hais txog cov khoom noj muaj protein ntau teb tsuas yog qhov zoo. Cov neeg siv khoom nyiam qhov saj ntawm cov tshuaj ntxiv, cov kev xav zoo siab thaum lawv siv, cov txiaj ntsig zoo heev. Yog li, ntau tus sau hais tias nrog kev pab ntawm cov khoom noj khoom haus (ob qho tib si proteins thiab amino acids), nws muaj peev xwm ua kom cov nqaij ntshiv sai dua, nws yooj yim dua rov qab los tom qab kev cob qhia. Tsuas muaj kev tsis txaus siab txog tus nqi, uas ntau tus xav txog qhov tsis tsim nyog siab.
Cov kws kho mob cov kev xav tsis yog ib qho kev sib koom ua ke. Muaj cov kws tshaj lij uas qhia qhov kev xav ntawm cov neeg ncaws pob. Txawm li cas los xij, ntau tus kws kho mob txawv teb chaws thiab hauv tsev ntseeg tias haus cov protein thiab cov amino acids ua rau muaj teeb meem. Nws yog qhov zoo dua los siv cov khoom ntuj tsim uas muaj cov khoom ua tiav cov khoom tsim nyog rau ib tus neeg. Feem ntau cov protein muaj nyob hauv nqaij nyug thiab qe. Yog tias cov khoom no tau noj hauv qhov ntau, lawv yuav muaj txiaj ntsig zoo ib yam li kev noj haus, tab sis tsis muaj qhov cuam tshuam rau lub cev.
Cov kws kho mob ceeb toom tias cov amino acids yog qhov txaus ntshai tshaj plaws rau kev noj qab haus huv, vim tias lawv nkag mus rau hauv cov ntshav yam tsis tau ua kom cov txheej txheem ntawm cov protein ntau hauv plab, uas ua rau muaj ntau yam txheej txheem pathological. Nws hloov tawm tias lawv qhov txiaj ntsig tseem ceeb thiab qhov txiaj ntsig tau dhau los ua qhov tsis zoo.
Cov amino acid lysine yog qhov txaus ntshai tshwj xeeb. Kev noj zaub mov nrog nws yog kim dua li lwm tus, vim tias cov tshuaj no tau tshaj tawm tias cov txiaj ntsig zoo tshaj plaws. Txawm li cas los xij, nws tau nkag mus rau hauv lub cev hauv ntau qhov ntau, ua rau cov enzyme mTOR, uas cuam tshuam rau kev loj hlob hormone. Cov kws kho mob tau tsim muaj kev sib raug zoo ntawm qhov nce ntawm qhov enzyme no thiab kev loj hlob ntawm cov qog nqaij hlav cancer. Ntawd yog, lysine txhawb kev loj hlob ntawm cov leeg nqaij, tab sis kuj malignantformations.
Muaj qhov tsis zoo rau kev noj qab haus huv thiab lwm yam amino acids uas nkag mus rau hauv lub cev ntau. Cov kws kho mob ntseeg hais tias cov proteins muaj kev nyab xeeb me ntsis, vim tias lawv siv khaws cia cov txheej txheem ntawm kev zom zaub mov hauv plab thiab cov hnyuv, yog li tag nrho cov tshuaj hormones tsim nyog tau zais hauv txoj kev uas muaj nyob hauv peb los ntawm xwm.
