Ntau tus neeg ncaws pob yeej ceev faj txog kev noj zaub mov . Qhov no feem ntau yog vim qhov tseeb, los ntawm kev tsis paub, lawv confuse cov proteins thiab feem ntau ntawm txhua yam kev pabcuam tshuaj nrog steriods kho, thiab ntseeg tias lawv yog txhua yam txaus ntshai. Txawm hais tias txoj kev ntseeg no tsis deb ntawm qhov tseeb, thiab txhua tus neeg ncaws pob txiav txim siab nws tus kheej yuav ua li cas tsim cov nqaij pob txha. Peb mam li saib xyuas seb yuav ua li cas thiaj muaj protein ntau hauv tsev.
Yuav ua li cas thiaj ua tau cov qe protein?
Hauv kev sib tw kev sib tw koj tuaj yeem nrhiav tau cov lus zoo siab los ntawm cov neeg pib tshiab uas lawv tau tsim ib txoj hau kev yuav ua li cas thiaj muaj protein ntau ntawm cov qe. Raws li txoj cai, nws txhua tus khoov mus rau qhov tseeb tias ib tug neeg tsuas yog boils cov qe tsis muaj lub plhaub thiab cov ntxaij lim dej. Cov khoom no, zoo ib yam li lwm tus neeg, tsis tuaj yeem raug cais ua protein, vim muaj ntau yam rog hauv lub qe (lawv muaj nyob rau hauv lub qe).
Qhov ntau tshaj los sis tsawg dua kev pom zoo ntawm hom qe hauv tsev yog boiled qe dawb. Nyob rau hauv lawv, yam tsawg kawg, tsis muaj qhov loj npaum li cas ntawm cov rog. Txawm li ntawd los, lawv xav tau ib tug ntau noj, vim hais tias 100 g ntawm cov khoom tso nyiaj rau tsuas yog 11 g ntawm protein.
Txawm tias qhov kev xav tau ntawm tus neeg ncaws pob lub cev yog 1.5 gram ntawm cov protein rau txhua kilogram ntawm nws lub cev hnyav (uas yog, ib tug neeg sib tw 80 kg xav tau 120 grams ntawm cov protein ib hnub), qhov no yog qhov tseeb, vim hais tias koj yuav tsum tau noj txog ib kilogram ntawm cov hmoov av. Thaum kev noj zaub mov ntawm qe yog ib qho raug rho tawm ntawm cov protein, tsis muaj nqaijrog thiab carbohydrates, nws txaus rau noj ib hnub xwb ob peb pawm, diluted hauv dej.
Yuav ua li cas thiaj muaj protein ntau whey?
Nws tseem tsis tau los ua cov protein ntau nyob hauv tsev. Qhov sib npaug nkaus xwb lossis tsawg dua yog ib qho khoom noj tsis muaj roj. Nws muaj ntau cov protein ntau, thiab yog tias koj nqa mus rau hauv tus txheej txheem cov roj tsawg, xws li cov khoom yuav hloov cov protein ntau whey.
Rau 100 g ntawm tsawg-rog tsev cheese, 16-18 g ntawm protein yog tsim nyog. Yog li, kom tau txhua txhua hnub ntawm tus neeg muaj protein ntau nrog ib phaus ntawm 70 kg (raws li 1.5 g protein ib kilogram ntawm lub cev), 105 grams ntawm cov protein, uas yog kwv yees li 650 grams tsev cheese, i.e. 3 feem. Thiab yog hais tias ib qho ntawm cov protein yog tau los ntawm cov qe thiab nqaij, daim duab zoo nkaus li ntau tshaj qhov tseeb.
Yuav ua li cas kom cov protein?
Xav txog ntau yam zaub mov txawv rau cov tsev cocktails uas yog siv los tsim cov leeg:
- Sib tov nyob rau hauv ib lub khob qe qe, ib spoonful ntawm zib mu, ib spoonful ntawm grated walnut, to top nrog kefir, haus 15 feeb ua ntej kev cob qhia.
- Sib tov ib nrab ntawm 2.5% mis, 50 grams ntawm mis hmoov, ib tug qe qe, ib nrab-khob ntawm tsawg-rog tsev cheese, ntxiv txiv hmab txiv ntoo los yog txiv hmab txiv ntoo syrup (1 spoonful).
Kev siv cov cocktails no tsis tu ncua, thiab tau npaj cov khoom noj kom zoo, koj yuav ua kom koj cov nqaij pob txha tsis muaj kev siv cov khoom ua si.