Muaj ntau tus neeg tsis ntseeg tias muaj protein ntau yog ib qho tshuaj lom neeg uas muaj protein ntau . Qhov tseeb, cov protein thiab protein ntau yog cov lus ua ke, uas yog lo lus nrog tib lub ntsiab lus. Peb yuav xav txog, yog vim li cas coj protein, nws yuav pab li cas poob qhov nyhav, thiab qhov protein kuj zoo dua rau cov menyuam ntxhais.
Yuav ua li cas yog cov protein ntau rau cov menyuam ntxhais?
Muaj kev xav hais tias lub cev ntawm ib tug poj niam thiab ib tug txiv neej muaj qhov sib txawv xws li cov protein ntau shakes ob leeg tau xaiv lwm tus. Qhov tseeb, qhov zoo sib xws ntawm cov neeg sawv cev ntawm ntau tus txiv neej yog ntau dua qhov txawv. Xav seb yuav ua li cas protein ntau rau cov ntxhais.
Proteins rau txiv neej thiab poj niam tib si yuav tsum muaj rau tib lub hom phiaj:
- rau txoj kev loj hlob ntawm cov leeg nqaij;
- kev rov ua dua tshiab thiab kev tsim kho ntawm lub cev nqaij daim tawv;
- los koom nrog cov kev xav tshuaj, i.e. thaum lub sij hawm assimilation ntawm cov khoom noj khoom haus;
- rau kev ruaj khov ntawm cov khoom siv rau cov nqaij thiab cov ntaub so ntswg;
- ntxiv dag zog rau lub cev;
- rau cov normalization ntawm tus keeb kwm yav dhau hormonal.
Tag nrho cov no yog cov teebmeem uas tsim nyog rau cov txiv neej thiab poj niam. Nyob rau hauv cov kev ua si, cov nqaij ntshiv puas ntsoog, tab sis thaum lub sij hawm qhov kev rov qab yog ntxiv dag zog thiab nce. Tias yog vim li cas nws thiaj li tseem ceeb heev kom muab lub cev cov nqi ntawm cov protein ntau. Muaj ob qho kev xaiv: lossis 3-4 zaug ib hnub twg, noj zaub mov loj loj, tsev cheese, qe, ntses, nqaij qaib, thiab ntxuav tag nrho nrog rau mis nyuj, los yog tsuas yog siv ob peb zaug ib hnub haus dej qab ntsev ntawm cov protein cocktail.
Protein rau cov ntxhais: ntau npaum li cas coj?
Txhua tus neeg, txawm tias ib tus uas tsis mus hauv kev ua kis las, yuav tsum tau noj txhua hnub 1 gram ntawm cov hnyuv ntawm lub cev qhov hnyav (ib tug ntxhais hnyav 50 kg - 50 gram ntawm cov protein ib hnub). Cov neeg uas mob siab koom tes hauv cov kev ua si, protein ntau yuav tsum tau ntxiv - 1.5 g ib kilogram (ib tug ntxhais uas 50 kg - 75 grams protein txhua hnub). Cov neeg uas tau koom nrog hauv kev tsim kho lub cev thiab ua haujlwm ntawm kev nce hauv cov leeg mob, txhua hnub nws yuav tsum noj 2 g ntawm cov protein ib kilogram ntawm qhov hnyav - (rau ib tug ntxhais uas muaj 50 kg - 100 grams protein). Txij li cov dos loj yuav tsis yooj yim rau cov zaub mov yooj yooj yim, cov protein ntau lawm yog protein ntau ntxiv tuaj rau tus cawm.
Qhov protein zoo tshaj plaws rau cov menyuam ntxhais
Tsis muaj protein ntau tshwjxeeb rau kev sib daj sib deev - nws yog tib yam protein tib yam, thiab yog hais tias lub pob hais qhov lus rov qab, ces koj paub - nws yog ib qho kev ua ub ua no xwb.
Protein tshuaj tuaj ntau hom: kua, whey, mis nyuj, qe, tov. Xav txog lawv cov nta: Whey protein ntau tshaj plaws, nws tau noj ob peb zaug thaum nruab hnub, thiab tseem ua ntej thiab tom qab kev cob qhia, rau cov khoom ceev ceev ntawm amino acids mus rau cov leeg.
Mis nyuj protein, los yog cov ntaub ntawv, yog ib hom qaub av qeeb digest uas yuav hloov tau ib pluag mov, los yog cia li noj nws ua ntej yuav mus pw kom cov nqaij ntshiv nrawm dua thaum lub cev nyob.
Qe protein ntau yog qhov nruab nrab ntawm qhov thib ob thiab qhov thib ob - nws muaj qhov nruab nrab ntawm assimilation
Mixed (multicomponent) protein ntau yog qhov sib txawv uas muab cov txiaj ntsim ntawm tag nrho cov saum toj noj hom protein. Soy yog pheej yig tshaj li tus so, tab sis nws cov nqi txheeb raws roj ntsha tus nqi qis dua, yog li nws tsis pom zoo kom siv nws.
Ib qho ntawm cov hom kabmob no tuaj yeem siv tau los ntawm tus ntxhais thiab rau lub homphiaj ntawm cov nqaij mob, thiab kom txo tau qhov hnyav thiab rog rog. Cov lus nug ntawm yuav ua li cas coj protein rau cov ntxhais yog txiav txim siab ib tus zuj zus, raws li seb hom protein tau xaiv.