Khiav thaum sawv ntxov, mus rau sauna, siv cov tshuaj pharmacological, acupuncture - dab tsi yog cov neeg uas xav kom tshem tawm qhov hnyav dhau mus. Lawm, tam sim no fashionable protein shakes rau poob phaus, tshuaj xyuas ntawm uas yog kis tau sai heev nyob rau hauv cov xov xwm, tau nyiam cov xim ntawm ib feem peb ntawm lub teb chaws cov pej xeem. Ib qho txuj ci tseem ceeb tuaj yeem daws qhov teeb meem perennial ib zaug thiab rau tag nrho? Qhov no yuav tsum tau txheeb xyuas.
Lub ntiaj teb zoo tshaj plaws cocktail
Thiab ntawm no yog ib qho piv txwv ntawm yuav ua li cas npaj cov protein co kom poob phaus hauv tsev. "Peb poob phaus ua ke," nyeem lwm lub ntsiab lus ntawm ib tsab xov xwm hauv poj niam cov ntawv xov xwm. Tag nrho cov khoom xyaw muaj nyob rau hauv kev ua lag luam thiab pheej yig heev, koj tsuas yog yuav tsum sib tov kom raug nyob rau hauv ib qho kev faib ua feem - thiab lub cocktail yog npaj txhij. Sib tov ib nrab ib khob ntawm skimmed mis nyuj nrog 200 g ntawm tsev cheese. Ncuav lub resulting sib tov nrog pineapple kua txiv thiab ntxiv ob txiv tsawb. Lub caij sib tov nrog ib spoonful ntawm chocolate hazelnut muab tshuaj txhuam (xws li Nutella). Thiab muaj ntau lab ntawm cov zaub mov zoo li no. Pom nyob rau hauv cov lus piav qhia cov khoom zoo uas xav tias yuav pab kom poob phaus, feem ntau cov neeg uas xav kom poob phaus sai tsis txawm muaj lus nug txog cov ntsiab lus calorie ntawm cov khoom. Yog li ntawd, ua ntej tsim cov protein ua hauv tsev rau kev poob phaus, koj yuav tsum nkag siab tias tib neeg lub cev ua haujlwm li cas. Dab tsi ua rau nws nce thiab poob phaus, thiab yuav ua li cas kom ceev cov txheej txheem no tsis ua mob rau nws tus kheej.
Qhov chaw ntawm cov amino acids
Txhua yam protein, thaum nws nkag mus rau hauv lub cev, yog synthesized rau amino acids thiab qabzib. Amino acids ua cov khoom siv hauv lub cev, thiab cov piam thaj nkag mus rau hauv glycogen nrog ntxiv hloov mus rau hauv lub zog lossis mus rau hauv cov roj ntsha. Yog tias ib tug neeg tsis muaj lub cev ua si, peb tuaj yeem tham txog kev tsim kho li cas? Qhov teeb meem yog tias thaum koj ua raws li kev noj zaub mov nruj, lub cev pib tshaib plab thiab, tau siv tag nrho nws cov khw muag khoom glycogen, nws sim siv lub zog los ntawm cov leeg thiab lub cev rog. Thiab yog hais tias cov rog tsis tas yuav tsum tau ntxiv, ces cov nqaij yuav tsum tau rov qab. Kev rov qab tshwm sim vim qhov nkag ntawm cov amino acids rau hauv lub cev thiab lawv cov synthesis rau hauv cov leeg nqaij. Ntawd yog, cov protein shakes rau kev poob phaus, tshuaj xyuas uas tau sau los ntawm cov neeg zoo siab, tau koom nrog hauv cov txheej txheem rog rog, txawm li cas los xij, tsis ncaj.
Yuav tsum paub
Ua ntej koj tsiv mus rau protein shakes, koj yuav tsum taukawm txog cov yam ntxwv ntawm tib neeg lub cev, feem ntau ntawm cov metabolism. Kev noj zaub mov ntawm txhua tus neeg muab rau kev noj cov khoom sib xws xws li cov protein, carbohydrates thiab cov rog hauv qee qhov sib piv. Lawm, yog tias koj noj tsuas yog cov protein, cov kab mob metabolic yuav tshwm sim, uas yuav ua rau muaj kev cuam tshuam ntawm kev ua haujlwm ntawm lub cev tseem ceeb, xws li daim siab, txiav, raum thiab plab hnyuv. Hauv physiology, muaj kev suav tshwj xeeb uas siv tau rau txhua yam kabmob.
- Cov calorie tsawg kawg nkaus rau kev ua haujlwm ntawm lub cev yuav tsum yog 25 kcal ib 1 kg ntawm lub cev hnyav.
- noj txhua hnub ntawm cov protein thiab carbohydrates yuav tsum tsawg kawg 2 thiab 3 grams, raws li, rau 1 kg ntawm qhov hnyav.
Paub tias 1 gram ntawm cov rog muaj 9 kcal, thiab ib gram ntawm cov protein thiab carbohydrates muaj 4 kcal, nws yog ib qho yooj yim los ua lej suav thiab nrhiav seb lub cev xav tau cov tshuaj complex. Txawm li cas los xij, kev suav yuav pom qhov tsis txaus ntawm cov khoom noj muaj protein ntau. Daim ntawv qhia rau cov protein co kom poob phaus yuav tsum coj cov kev suav no rau hauv tus account.
Los ntawm kev xav mus rau kev xyaum
Ua piv txwv, koj tuaj yeem suav cov kev xav tau niaj hnub rau cov khoom siv rau lub cev, piv txwv li, hnyav 70 kg. Cov calorie yuav tsum yog 25 x 70=1750 kcal. Kev noj cov protein yuav tsum yog 2 grams, thiab hauv calories nws yog 8 kcal x 70=560 kcal. Carbohydrates - 840 kcal. Cov rog yog xam los ntawm kev rho tawm cov protein thiab carbohydrates los ntawm tag nrho cov xav tau - 350 kcal lossis 38 grams. Ib qho kev poob phaus los ntawminsufficiency ntawm khoom noj khoom haus nyob rau hauv lub cev rau lub zog tsim. Rau qhov no, cov rog thiab carbohydrates yog proportionally txiav. Qhov feem pua ntawm qhov tsis txaus ntawm cov tshuaj complex hauv lub cev yuav tsum tsis pub tshaj 10%, txwv tsis pub lub cev yuav muaj kev ntxhov siab, thiab nws cov tshuaj tiv thaiv tsis tuaj yeem ua rau txhua tus neeg. Nyob rau hauv tas li ntawd, ib daim ntawv qhia rau ib tug protein co rau poob phaus yuav pab tau. Kev noj cov protein kom zoo nrog cov nyiaj tsis txaus ntawm cov carbohydrates thiab cov rog yuav yuam kom lub cev siv zog los ntawm cov rog rog. Lawm, kom suav cov protein shakes, koj xav tau ib lub rooj ntawm cov khoom uas muaj tag nrho cov proteins, rog thiab carbohydrates. Peb yuav tsum tsis txhob hnov qab txog cov ntsiab lus calorie.
First breakfast
Thaum sawv ntxov, tom qab sawv ntxov, lub cev xav tau cov protein sai sai, tab sis tseem muaj cov carbohydrates uas tuaj yeem ua rau lub cev muaj zog txhua hnub. Yog li ntawd, muaj pes tsawg leeg ntawm cov protein co rau poob phaus yuav tsum muaj complex carbohydrates. Piv txwv li, nws yog txaus los sib tov 200 ml ntawm skimmed mis nyuj, 200 grams ntawm tsev cheese thiab 100 grams ntawm strawberries tshiab nyob rau hauv ib tug blender kom paub meej tias cov protein thiab carbohydrates ntawm 35 g thiab 25 g, raws li tau zoo raws li. Cov ntsiab lus rog yuav yog 3 grams, thiab cov ntsiab lus calorie yuav yog 282 kcal. Strawberries tuaj yeem hloov pauv nrog lwm cov txiv hmab txiv ntoo uas muaj nyob hauv chav ua noj. Qhov tseem ceeb yog khaws cov suab thaj kom tsawg. Cov mis nyuj yog hloov los ntawm kefir lossis yogurt, tab sis tsev cheese tsis tuaj yeem raug cais tawm. Cocktail lub teeb heev, tab sis qhov no yog qhov ua ntej rau pluas tshais thib ob, uas yuav tsum muaj tag nrho thiab suav nrog cov khoom noj uas muaj carbohydrate xws li oatmeal thiab buckwheat porridge, scrambled qe nrog zaub,kawg qhov chaw - ob peb qhaub cij nrog qhob cij. Yog tias tsis muaj sijhawm rau noj tshais tag nrho, tsis muaj leej twg cuam tshuam los tsim cov khoom noj qab haus huv cocktail. Los ntawm ob npaug ntawm cov mis nyuj, qhuav instant oatmeal yog ntxiv rau cov muaj pes tsawg leeg. Koj yuav tsum pib nrog 50 grams tauj ib pab. Tom qab tau siv rau saj, qhov ntau npaum li cas yuav tsum tau nce mus rau 100 grams ntawm oatmeal ib hnub twg.
Nws nyob deb ntawm noj su
Thiab yog tias muaj ob peb teev ua ntej noj hmo, thiab koj xav tias tsis tuaj yeem noj, koj tuaj yeem npaj lub teeb cocktail nrog tsawg kawg ntawm calories kom txaus siab rau koj kev tshaib kev nqhis li ib lossis ob teev. Ntxiv mis? Tsis tas li, mis nyuj tsuas yog ib qho ntawm cov kev xaiv ua lub hauv paus, uas tuaj yeem hloov tau cov kua txiv hmab txiv ntoo lossis dej, kom saj tsim koj tus kheej cov protein shakes kom poob phaus. Kev tshuaj xyuas cov neeg uas tau poob phaus paub tseeb qhov tseeb no. Yog li ntawd, 250 ml ntawm txiv kab ntxwv kua txiv tiag tiag tsis muaj suab thaj tuaj yeem sib xyaw rau hauv ib lub blender nrog ib tug txiv tsawb thiab 100 grams ntawm unroasted peanuts. Cov zis yuav yog 30 g ntawm cov protein thiab 40 g ntawm carbohydrates. Ib qho me me ntawm cov rog - 40 grams, tab sis lawv yog qhov tsim nyog, vim cov txiv ntoo yog qhov chaw ntawm omega acids. Lawm, lub bust thiab calories - 450 kcal. Tom qab xws li ib tug cocktail rau noj su, nws yog zoo dua tsis noj fatty borscht los yog sausages, preferring cog zaub mov thiab nqaij cov khoom. Kev txiav txim siab los ntawm ntau qhov kev txheeb xyuas, nws tsim nyog noj ntau cov zaub rau noj su, tsis hais hom kev npaj: tshiab, stewed lossis boiled. Ua ib lub tais nqaij, koj yuav tsum xyuam xim rau nqaij qaib mis thiab nqaij nyug steak. Cov nqaij npuas rog tsis muaj qhov chaw hauv cov zaub mov ntawm tus neeg uas poob phaus.
khoom noj txom ncauj
Tab sis yav tav su koj yuav tsum tsis nco qab txog carbohydrates, nrog rau cov rog. Lub hom phiaj tseem ceeb yog txhaws lub plab nrog cov zaub mov muaj protein ntau. Raws li lub hauv paus, nws yog qhov zoo dua los siv yogurt lossis kefir nrog ntim ntawm 200 ml. Nws yog tsim nyog los sib tov 100 grams ntawm tsev cheese thiab plaub qe dawb. Feem ntau, koj yuav tsum tau siv rau qhov tseeb tias qhov zoo tshaj plaws protein shakes rau poob phaus yog tsim tsis muaj yolks, uas yuav tsum tau muab pov tseg, raws li lawv muaj calorie ntau ntau. Yog tias saj ntawm cov proteins nyoos ua rau muaj kev tiv thaiv kab mob lossis koj xav tiv thaiv koj tus kheej los ntawm cov kab mob sib kis, cov qe tuaj yeem ua rau boiled thiab boiled proteins yuav siv tau rau hauv ib lub cocktail. Tsis muaj qhov txawv tshwj xeeb. Qhov tshwm sim yog 15 grams carbohydrates, 28 grams protein thiab 1 gram roj. Calorie tsuas yog 160 kcal. Xws li ib qho cocktail yog txaus rau ib lossis ob teev kom txaus siab rau kev tshaib kev nqhis. Cocktails npaj rau yav tav su tshuaj yej thiab noj tshais tuaj yeem hloov pauv. Ntawd yog, siv cov qe nrog yogurt thaum sawv ntxov, thiab tsev cheese rau cov khoom noj txom ncauj yav tav su. Ces vice versa.
Cocktail rau hmo
Ntau tus kws qhia noj zaub mov sib cav tias cov protein ua hauv tsev rau kev poob phaus tsis yog txoj hauv kev zoo tshaj plaws kom poob phaus. Tom qab tag nrho, nws yuav tsis muaj peev xwm los xyuas kom meej cov khoom ntawm tsuas yog ib qho protein rau lub cev. Txawm li cas los xij, tsis muaj teeb meem dab tsi cov khoom raug xaiv rau kev ua noj, ib qho tsis tuaj yeem ua yam tsis muaj carbohydrates thiab cov rog. Lawm, lub cocktail thaum hmo ntuj yuav tsum tau tso tseg. Tab sis nws muaj peev xwm txwv tsis pub noj carbohydrates thaum hmo ntuj. Protein shakes rau poob phaus yog nrov heev ntawm cov neeg uas xav kom tau zoo sai sai. Qhov nothev naus laus zis yog nrov thoob plaws ntiaj teb, tshwj tsis yog rau Russia, qhov twg rau qee qhov laj thawj nws feem ntau ntseeg tias qhov no yog "chemistry". Hmo ntuj protein co raws li caseinate yuav pab tau zoo heev rau cov neeg ncaws pob thiab cov neeg zoo tib yam uas npau suav ntawm poob calories ntxiv. Yog tias koj xav siv cov khoom ntuj tsim hauv lub cocktail, koj tsis tuaj yeem ua yam tsis muaj rog tsis muaj kefir thiab tsev cheese. Koj yuav tsum tsis nco qab txog cov khoom qab zib thaum hmo ntuj, yog li qhov saj tuaj yeem hloov kho nrog cov txuj lom: vanillin, citric acid, cardamom, txiv qaub thiab lwm yam.
Txoj kev daws teeb meem
Xav txog yuav ua li cas thiaj ua tau cov protein co kom poob phaus, thiab nrhiav zaub mov, ntau tus neeg tsis txawm xav tias cov thawj coj hauv kev tsim cov khoom noj khoom haus tau saib xyuas lawv ntev. Piv txwv li, lub tuam txhab Herbalife, uas nrov heev hauv 70 lub teb chaws thoob ntiaj teb. Lub chaw ua haujlwm tseem ceeb nyob hauv Asmeskas, thiab lub tuam txhab tau ua lag luam rau ntau xyoo lawm. Lwm cov lus nug dab tsi uas tus neeg laus, tus neeg tsim nyog muaj? Protein shakes rau poob phaus "Herbalife" tau raug kuaj thiab muaj daim ntawv pov thawj tshwj xeeb zoo. Ntau lab qhov kev tshuaj xyuas zoo los ntawm cov neeg siv khoom zoo siab uas tau poob phaus, ntau qhov kev xam phaj thiab cov ntawv sau cia. Thiab yog hais tias koj xam nws tawm - ib tug zoo tib yam proteins nrog ib tug nees koob tshuaj ntawm cov vitamins thiab minerals, uas, nyob rau hauv tus txheej txheem ntawm accelerate metabolism, yuav xaus nyob rau hauv lub cev, uas yog vim li cas ib tug ua pob liab vog, kiv taub hau, qhuav plaub hau thiab daim tawv nqaij tshwm. Kev npaj ntawm Herbalife protein co yuav tsum tau ua nruj me ntsis raws li cov lus qhia ntawm lub pob, thiab nyob rau hauv tsis muaj ntau tshaj.dosage.
Lwm txoj kev daws teeb meem
Tab sis Faberlik protein co rau kev poob phaus muaj kev tshuaj xyuas zoo thiab tsis zoo. Lawm, qhov tsis zoo yog ua ntej. Raws li tag nrho cov kev txheeb xyuas, daim duab yog tib yam - es tsis txhob poob phaus, tib neeg tau nce me ntsis. Raws li nws tau muab tawm, qhov teeb meem yog tias feem coob ntawm peb lub tebchaws tsis tau nyeem tag nrho phau ntawv. Tau pom tias qhov ntau npaum li cas, feem ntau tau ncaj qha mus rau qhov kev txiav txim, tab sis nyob rau hauv vain. Tseeb, nyob rau hauv cov lus qhia rau kev siv, nws yog sau nyob rau hauv dub thiab dawb hais tias kev siv ntawm ib tug cocktail yog pom zoo kom tau txais cov leeg nqaij nrog ib tug tsis txaus nyob rau hauv tag nrho lub cev qhov hnyav. Hais lus ntxhib, ib qho protein co yog siab hauv calories. Tsis tas li ntawd, cov khoom Faberlic raug tso cai siv los hloov zaub mov ib hnub ib zaug. Qhov tseeb, yog tias koj siv nws es tsis txhob noj su, qhov tshwm sim ntawm kev poob phaus yuav yog, raws li cov pov thawj los ntawm txhua qhov kev tshuaj xyuas zoo hauv xov xwm. Lawm, koj yuav tsum nco ntsoov tias hom protein no shakes rau poob phaus yog yuav hauv khw muag tshuaj.
qab los noj mov
Tab sis rau cov neeg uas, ntxiv rau kev noj zaub mov noj qab haus huv, muab lawv txoj kev nyiam rau kev ua neej nyob, mus ntsib gyms thiab gyms, khoom noj khoom haus kis las yog qhov tseem ceeb. Tau kawg, koj tuaj yeem tau txais cov protein ntau los ntawm cov zaub mov, tab sis qhov kev xaiv no tsis haum rau txhua tus. Tom qab tag nrho, kev noj cov protein yuav tsum tau nce mus rau 3 grams ib kilogram ntawm qhov hnyav. Yog lawm, thiab nce carbohydrates mus rau 4 grams. Txawm li cas los xij, noj 200 grams ntawm cov protein ntshiab txhua hnubteeb meem thiab kim. Yog li ntawd, ntau tus neeg ncaws pob suav nrog cov protein hauv cov protein shakes ua ntej kev cob qhia rau kev poob phaus. Cov muaj pes tsawg leeg ntawm cov dej cawv tsuas yog txwv rau cov carbohydrates, sim ua kom lub cev siv zog los ntawm cov rog rog thaum kawm. Cov protein yog diluted nrog mis nyuj los yog kua txiv hmab txiv ntoo raws li cov neeg tsim khoom cov lus qhia. Nyob rau theem no, kev noj cov carbohydrates hauv lub cev tuaj yeem tswj tau, lossis maj mam txo. Ib tug ntse insufficiency ntawm carbohydrates yuav sai sai rau lub physiological theem: poob ntawm lub zog, darkening nyob rau hauv lub qhov muag. Yog li ntawd, peb tsuas yog tham txog kev txo qis hauv carbohydrates noj, thiab vim li ntawd, cov ntsiab lus calorie ntawm cov khoom noj.
Post workout rov qab
Thiab cia cov kws qhia zaub mov txwv tsis pub noj tom qab kev cob qhia ob teev. Nws yog hais txog zaub mov tsis tu ncua. Tab sis tsis yog cov protein, uas tuaj yeem txaus siab rau kev tshaib kev nqhis thiab tsis cuam tshuam nrog cov txheej txheem ntawm kev rhuav tshem lub cev rog. Ib qho protein co tom qab kev tawm dag zog (rau qhov poob phaus) nrog cov protein nqus sai sai yuav pab kho cov nqaij ntshiv puas. Zoo, yog tias qhov kev cob qhia yog lub zog, ces cov protein yuav mus rau kev tsim cov nqaij ntshiv. Txij li tom qab kev tawm dag zog hnyav, lub qhov rais hu ua "protein-carbohydrate" qhib, ib feem me me ntawm cov carbohydrates ceev hauv daim ntawv ntawm ib qho txiv tsawb yuav tsis cuam tshuam nrog cov txheej txheem rog rog. Txiv hmab txiv ntoo tropical tuaj yeem ua rau muaj kev nyab xeeb ntxiv rau cov protein co. Nco tseg rau cov neeg ncaws pob: noj cov protein co tam sim tom qab kev tawm dag zog nrog kev tshaib kev nqhis, uas yog provoked los ntawm kev puas siab puas ntsws.theem thiab tsis cuam tshuam kev noj qab haus huv nyob rau hauv ib txoj kev. Koj tsuas yog yuav tsum tau tos 15-20 feeb kom txog thaum cov protein pib nqus. Hauv ob peb lub hlis, lub cev tau siv rau cov txheej txheem no thiab tsis thab yav tom ntej.
Thov tshaj tawm tag nrho cov npe
Txhawm rau tsim cov cocktails, lub ntsiab lus tseem ceeb thaum xaiv cov khoom uas muaj cov ntsiab lus muaj protein ntau yuav tsum tau muab rau nws cov ntsiab lus calorie. Muaj cov khoom tshwj xeeb uas muaj cov ntaub ntawv tiav ntawm cov ntsiab lus ntawm cov protein, rog, carbohydrates, calories thiab glycemic Performance index. Qhov kawg taw tes yog lub luag hauj lwm rau qhov ceev ntawm assimilation ntawm cov khoom. Tom qab kuaj xyuas cov ntaub ntawv muab, koj tuaj yeem pom tias feem ntau ntawm koj cov khoom noj uas koj nyiam nyob hauv thaj tsam txwv tsis pub muaj calorie ntau ntau. Ntawm no nws yog nyob ntawm txhua tus neeg txiav txim siab rau lawv tus kheej seb yuav xaiv dab tsi. Muab qhov nyiam rau koj nyiam chocolate los ntawm kev ntxiv nws rau ib qho cocktail. Los yog ua kom tsis muaj qab zib sib xyaw ntawm kefir nrog cw thiab nqaij ntses. Lub tswv yim ntawm "tseem" yuav tsum tau hloov los ntawm lo lus "paub", txwv tsis pub yuav tsis muaj qhov tshwm sim. Thiab tag nrho-fledged protein shakes rau poob phaus, tshuaj xyuas uas muaj peev xwm pom nyob rau hauv ntau yam zaub mov thiab kev ua si kev tshaj tawm, raug pom zoo kom tsim los ntawm cov khoom noj muaj protein ntau thiab tsawg calories:
- txhua yam nqaij tsuas yog nqaij npuas thiab yaj;
- ntses thiab nqaij nruab deg;
- cov khoom noj mis nyuj muaj roj tsawg;
- qe nyoos los yog boiled;
- oatmeal, wheat bran, lentils.
Nyob hauv kaw
Protein co kom poob phaus hauv tsev tsis muaj txhais tau tiasyuav hloov cov kev noj haus ib txwm, tshwj tsis yog tej zaum yog npaj txhij-ua Faberlik cocktail, uas muaj tag nrho cov khoom noj uas tsim nyog rau lub cev. Lub cev yuav tsum tau muab cov khoom lag luam ob qho tib si hauv cov kua dej thiab cov khoom siv, txwv tsis pub cov hnyuv, plab thiab qhov ncauj kab noj hniav tsuas yog atrophy thiab yuav tsis muaj peev xwm ua haujlwm tau zoo yav tom ntej. Lub hom phiaj tseem ceeb ntawm cov protein co yog muab lub cev nrog cov khoom noj muaj calorie tsawg tsawg uas yuav ua rau lub plab zom mov, tab sis yuav tsis muab lub zog txaus rau lub cev. Yog li ntawd, lub zog yuav raug rho tawm ntawm lub cev rog. Lawm, nws yuav tsum tau coj mus rau hauv tus account lub calorie ntsiab lus ntawm cov khoom thiab cov ntsiab lus ntawm complex tshuaj nyob rau hauv ib tug cocktail thiab nyob rau hauv cov zaub mov zoo tib yam, txwv tsis pub yuav tsis muaj tshwm sim. Kev txiav txim siab los ntawm ntau qhov kev tshuaj xyuas, cov phiaj xwm kev hnyav hnyav yog siv tau hauv kev poob phaus - 70% ntawm tag nrho cov rog thiab carbohydrates thiab 30% ntawm cov protein tuaj nyob rau hauv thawj ib nrab hnub, thiab yav tsaus ntuj qhov ntxeev yog qhov tseeb. Protein yog qhov tseem ceeb.
