Slimming thiab gym yog sib cais. Yog tias koj xav kom muaj lub cev zoo, ces koj yuav tsum tau ua kom lub cev muaj zog. Niaj hnub no nws yog fashionable mus rau gyms. Koj tuaj yeem pom cov ntawv tshaj tawm tsis tu ncua uas qhia txog cov ntxhais hluas. Yuav luag txhua tus muaj protein shaker hauv lawv txhais tes. Protein qee zaum pom tau tias yog cov cuab yeej ua khawv koob uas nyob rau hauv nws tus kheej txhawb kev poob phaus. Tau kawg, qhov no tsis muaj tseeb, tab sis xws li cov protein ntxiv ua lub luag haujlwm tseem ceeb hauv lub neej ntawm cov neeg ncaws pob.
YYuav ua li cas yog protein shake
Qhov no yog cov protein ntshiab, uas yog, qhov tseem ceeb tshaj plaws ntawm peb cov khoom noj. Tsis yog ib lub cell ntawm koj lub cev tuaj yeem ua yam tsis muaj protein ntau. Nws yog ib qho tseem ceeb heev rau kev rov qab los thiab kev loj hlob ntawm cov leeg nqaij. Niaj hnub no, nyob rau hauv ntau yam ntaub ntawv hais txog kev noj haus kom zoo thiab noj qab nyob zootxoj kev ua neej, koj tuaj yeem nrhiav cov lus pom zoo kom nce qhov feem pua ntawm cov protein hauv kev noj haus. Yuav ua li cas qhov no cuam tshuam cov txheej txheem ntawm kev poob phaus, tshuaj xyuas yuav pab kom nkag siab. Protein rau poob phaus yog pom zoo rau cov ntxhais ua ntej ntawm tag nrho cov kev ua si nawv, vim hais tias tsis muaj ib tug nce nyob rau hauv cov kev ua si loads, nws siv yog kiag li tsis muaj txiaj ntsig.
rau kev lom zem thiab tsis yog
Tib neeg muaj kev xav sib xyaw txog cov khoom siv ncaws pob. Qee tus xav txog cov protein shakes ua piv rau steroids. Lawv ntshai tias cov protein yuav tig lub cev mus rau hauv cov leeg nqaij. Lwm tus txhawb qhov lus dab neeg no los ntawm kev hais tias qhov kev ntxiv no tsuas yog rau cov txiv neej xwb. Yuav ua li cas tiag?
Protein supplements yog cov protein ntshiab. Raws nraim qhov peb tau txais los ntawm nqaij, qe lossis cheese. Tsuas yog nws tsis muaj rog thiab carbohydrates. Tias yog vim li cas qhov yooj yim ntawm kev suav calories thiab optimizing cov khoom noj thaum siv nws yog qhov tseem ceeb los ntawm kev tshuaj xyuas. Rau cov ntxhais, cov protein kom poob phaus tuaj yeem muaj txiaj ntsig zoo.
Koj yuav tsum nkag siab zoo tias kev ua qauv ua qauv tshwm sim thaum cov leeg raug cob qhia. Nyob rau hauv rooj plaub no, cov rog txheej yog noj los ntawm cov leeg nqaij, uas dhau los ua ib qho tseem ceeb me ntsis, uas muab cov duab ib qho appetizing. Txhawm rau txhim kho cov leeg nqaij, hnyav heev, yog tias tsis hnyav, yuav tsum muaj kev thauj khoom. Yog hais tias koj tsis ploj mus rau hauv lub gym rau 5 teev ib hnub twg thiab rub barbells, ces tsis muaj dab tsi txhawj txog.
Y Tus nqi ntawm cov protein rau lub cev
Nws muaj 20 amino acids, ib nrab ntawm qhov tseem ceeb. Natural protein muaj nyob rau hauv qe thiab khoom noj siv mis, nqaij thiab ntses, legumes, ceev thiab hom qoob mog. Nws koom nrog hauv kev loj hlob ntawm cov leeg nqaij thiab tsim cov pob txha. Ib tug xov tooj ntawm cov tshuaj hormones thiab enzymes yog tsim los ntawm nws. Vim li cas ho tsis tsuas yog nce qhov feem pua ntawm kev noj cov khoom no? Ua ntej tshaj plaws, nws tsis yooj yim.
Nws yooj yim heev los nqa lub khob cawv nrog koj rau khoom noj txom ncauj. Nws saturates zoo vim nws hloov cov nqaij los yog ntses nyob rau hauv cov nqe lus ntawm zaub mov muaj nqis. Cov ntsiab lus no feem ntau hais txog hauv kev txheeb xyuas. Protein rau poob phaus nyob rau hauv cov ntxhais frees li ntau lub sij hawm dawb. Tsis tas yuav ua zaub mov tshwj xeeb uas yuav tso cai rau koj noj kom raug, tsuas yog hloov ib pluas mov nrog cocktail thiab ntxiv lwm yam khoom noj txom ncauj.
Tab sis txhua tus uas tau nkag mus rau hauv lub khw muag khoom kis las yog ntsib nrog ntau cov tshuaj ntxiv thiab dej cawv. Qhov kev xaiv yog zoo heev uas nws involuntarily confuses. Yog li cia peb tham txog qhov twg los xaiv. Kev tshuaj xyuas ntawm cov ntxhais txog cov protein rau kev poob phaus yuav ua rau nws zoo tshaj plaws. Muaj plaub yam tseem ceeb ntawm cov proteins.
Peculiarities of protein kom tsawg los ntawm cov poj niam
Ib me ntsis digression ua ntej. Qhov tseeb, cov kws kho mob tsis paub qhov txawv ntawm qhov xav tau ntawm poj niam thiab txiv neej lub cev rau cov protein. Yog hais tias ib tug neeg mus rau hauv kev ua si nawv, ces nws yuav tsum tau noj tsawg kawg yog 2 g ntawm protein rau txhua kilogram ntawm qhov hnyav. Ntawd yog, txawm lawv qhia koj li cas hauv cov khw kis las, tsis muaj poj niam thiab txiv neej cocktails.
Tab sis haus dej cawv tsis pom zoo rau txhua tus. Kev noj cov zaub mov kev ua si yog tsim nyog tsuas yog nyob rau hauv cov xwm txheej hauv qab no:case:
- Kev ua kis las, koj tsis tuaj yeem muab lub cev nrog cov protein los ntawm kev noj zaub mov ib txwm.
- Yuav tsum kom qhuav. Lo lus no tsis sib npaug qhov hnyav. Nws tau nkag siab tias tau tshem ntawm cov rog subcutaneous txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau cov leeg.
Tam sim no cia peb mus saib cov protein sib txawv kom poob phaus. Kev tshuaj xyuas rau cov ntxhais tuaj yeem muaj txiaj ntsig zoo thiab pab koj taug qab kev lag luam.
YWhey protein
Tsis zoo li cov neeg ncaws pob tshaj lij, feem ntau ntawm cov neeg nruab nrab tsom feem ntau ntawm tus nqi. Qhov no yog qhov ncaj ncees, txij li feem ntau cov npe uas tau siv dav hauv kev ua kis las loj yog qhov tsis txaus ntseeg ntawm tus nqi. Los ntawm qhov kev pom no, whey protein rau poob phaus tuaj yeem muab tso rau hauv thawj qhov chaw. Kev tshuaj xyuas ntawm cov ntxhais nco ntsoov qhov saj qab ntxiag thiab yooj yim ntawm kev siv.
Cov kws qhia paub meej tias nws yog qhov zoo tshaj plaws rau kev poob phaus sai, vim tias nws yog ib qho ntawm cov proteins digestible tshaj plaws ntawm tsiaj keeb kwm, nws yog ib qhov chaw ntawm ntau cov macro- thiab microelements, vitamins. Nws tuaj yeem muab piv rau hauv cov khoom xyaw rau niam cov kua mis.
khoom nta
Whey protein tsis ua rau cov leeg nqaij loj hlob txawm tias hnyav hnyav. Qhov no yog kev txhawb siab heev rau cov ntxhais uas tsis xav kom zoo li ib tug bodybuilder. Tab sis cov khoom no kuj muaj qhov tsis zoo. Protein yuav tsum tsis txhob noj los ntawm cov neeg uas muajkeeb kwm ntawm kev ua xua rau mis nyuj. Hauv lwm qhov xwm txheej, nws yog qhov zoo tagnrho rau cov neeg uas xav kom poob phaus. Cov pab pawg no muaj ob peb hom subspecies:
- Y Whey raws protein. Muaj txog li 60% cov protein ntshiab.
- YWhey protein cais. Tus nqi ntawm cov khoom no yog siab dua, raws li qhov txiaj ntsig ntawm nws. Nrog kev ua kom huv ntau dua, feem pua ntawm cov protein nce mus txog 90.
- Y Whey protein hydrolyzate. Nws tsuas yog siv los ntawm cov kws tshaj lij, vim tias nws kim heev thiab muaj qhov tsis kaj siab, iab saj. Tab sis qhov concentration ntawm cov protein sib txuas yog yuav luag 100%.
Yuav siv li cas
Ntau zaus tau pom cov ntawv tshaj tawm txaus, cov ntxhais pib nrhiav cov ntaub ntawv qhia tias nws pom zoo siv nws li cas. Ntawm no yog ib co snag. Koj puas yuav poob phaus yog tias koj noj ib qho ntxiv ntawm cov nqaij qaib boiled rau yav tav su khoom noj txom ncauj? Tsis ntseeg heev. Yuav ua li cas yog tsis noj hmo? Tom qab ntawd qhov tshwm sim yuav tshwm sim ntau dua. Tab sis yog tias qhov no ntawm cov protein nkag mus rau hauv lub cev ua ntej kev cob qhia, ces nws yuav raug siv los loj hlob thiab ntxiv dag zog rau cov leeg nqaij. Qhov siab dua daim duab no, cov metabolism sai dua thiab calorie ntau ntau tau hlawv thaum lub sijhawm ua haujlwm.
Qhov kev sib piv yog qhov tseeb. Rau kev yooj yim, peb yuav tsis siv nqaij qaib, uas kuj yog ib qho ntawm cov rog, tab sis cov protein kom poob phaus. Yuav ua li cas haus? Cov hluas nkauj kev tshuaj xyuas qhia qhov ua ntu zus ntawm cov txheej txheem no hauv qee qhov kev nthuav dav. Cia peb tsim ntau txoj cai uas koj tuaj yeem ua raws:
- Txhawm rau kom poob phaus, koj yuav tsum hloov ib qho ntawm koj cov pluas noj nrog cov protein co. Tsis muaj qhov sib txawv, noj tshais, noj sulos yog noj hmo. Qhov no tsis hloov qhov xav tau noj ntses thiab nqaij.
- Protein kom tsawg yuav tsum tsawg kawg 2 grams ib kilogram ntawm lub cev qhov hnyav. Feem ntau nrog zaub mov peb tau txais ntau tshaj ib nrab, qhov seem yuav tsum tau.
- Peb tsis suav cov khoom qab zib los ntawm kev noj haus.
- Lub sijhawm zoo tshaj plaws los haus dej haus protein yog 2 teev ua ntej koj tawm dag zog. Yog li cov protein muaj sij hawm los zom tag nrho.
- Cov txheej txheem hauv qab no tau pom zoo dav. Thaum sawv ntxov ib qho cocktail, ces noj khoom txom ncauj thiab noj tag nrho. Qhov thib ob cocktail 2 teev ua ntej kev cob qhia thiab thib peb 30 feeb tom qab nws. Tsis txhob hnov qab lub teeb hmo ntuj. Cov tswv yim no txhawb kom muaj roj hlawv.
- Nyob rau hauv ib lub shaker los ua dej haus, sib tov ib diav hmoov thiab ib khob dej. Yog koj xav txhim kho qhov saj ntawm cov dej haus, ces koj tuaj yeem noj mis nyuj 0%.
Casein protein rau poob phaus
Kev tshuaj xyuas ntawm cov ntxhais feem ntau hais txog nws qhov tshwj xeeb vim tias cov protein no zom tau qeeb. Nws lub hauv paus yog curd protein, uas yog digested rau lub sij hawm ntev. Nws yooj yim heev rau haus thaum hmo ntuj. Tom qab ntawd txhua hmo cov nqaij yuav rov zoo, lawv muaj protein ntau txaus rau qhov no. Thiab thaum koj sawv, koj yuav tsis tshaib plab.
Tus nqi qis kuj tuaj yeem raug ntaus nqi rau cov pluses. Tab sis tib lub sijhawm, nws tsis muaj ntau tshaj 60% cov protein ntshiab. Qhov seem ntawm qhov chaw yog nyob, ntawm chav kawm, los ntawm cov ntsiab lus tseem ceeb. Kev txiav txim los ntawm kev txheeb xyuas, ntau tus ntxhais noj whey protein thaum sawv ntxov thiab casein protein thaum hmo ntuj. Nws hloov tawm ib tug zoo tandem.
YSoy protein
Nws yog pheej yig thiab nrov heev. Tab sis nws yog qhov txawv los ntawm qhov tsis zoo, nws yog ib qho nyuaj rau zom thiab ua rau tsam plab loj. Yog tias koj nquag ua rau flatulence, ces nws tsis pom zoo kom xaiv rau pawg no. Cov teebmeem zoo li no yuav cuam tshuam rau kev ua kis las.
Dab tsi yog qhov txiaj ntsig tseem ceeb ntawm soy protein rau kev poob phaus? Kev tshuaj xyuas cov ntxhais hu rau tus nqi qis. Tab sis qhov no yooj yim piav qhia los ntawm kev noj zaub mov tsis txaus. Tau kawg, koj tsis tuaj yeem tso siab rau kev tshuaj xyuas ib leeg; nws yog qhov zoo tshaj los sab laj nrog tus kws qhia muaj peev xwm. Lwm qhov teeb meem, me me ntawm cov amino acids tseem ceeb.
Peb tau txheeb xyuas cov ntsiab lus ntawm cov proteins uas niaj hnub no tuaj yeem yuav dawb ntawm txhua lub khw kis las. Peb kuj tau tham txog yuav ua li cas cov ntxhais yuav tsum noj cov protein kom poob phaus. Kev tshuaj xyuas qhia tias phaus ntxiv yuav ploj mus tsuas yog tias koj txo qis cov carbohydrates txhua hnub. Tsis pub ntau tshaj 120 g ntawm complex carbohydrates, uas yog, cereals, raug tso cai. Thiab qab zib, khoom qab zib thiab khoom qab zib yuav tsum tsis pom tam sim no.
Siv qhov xaus
Protein los ntawm nws tus kheej tsis yog txhais tau tias kom poob phaus. Cov ntsiab lus tseem ceeb yog "kev ua si" thiab "kev noj haus". Yog tias cov khoom qab zib, cov hmoov txhuv nplej siab thiab cov khoom qab zib tseem nyob hauv cov ntawv qhia zaub mov, tom qab ntawd kev noj cov protein ntau ntxiv tsuas yog ua rau cov rog rog. Yog li qhov xaus, nws tsis yog ib qho tseem ceeb heev rau cov ntxhais kom nrhiav tau cov protein zoo rau kev poob phaus. Kev tshuaj xyuas nco ntsoov tias nws yog qhov tseem ceeb tshaj plaws los txhim kho kev noj zaub mov zoo rau koj tus kheej. Cov zaub mov yuav tsum muablub cev nrog tag nrho cov khoom tsim nyog, tab sis tib lub sij hawm tawm me me, uas yuav qiv los ntawm cov roj reserves.
