Yuav ua li cas siv lub protein tsis muaj mob rau koj kev noj qab nyob?

Ntau yam uas koj paub hais tias cov protein - ib tug protein uas yog zoo yaim nyob rau hauv tib neeg lub cev thiab muab ib tug tsim-up ntawm nqaij loj. Heev feem ntau, nws yog siv los ntawm ncaws pob mus cuag tej yam tshwm sim. Teb cov lus nug: "Yuav ua li cas siv lub protein tsis muaj mob rau koj kev noj qab nyob", yuav tsum tau saib ib tug me ntsis ntxaum mus rau hauv cov kev kawm thiab nrhiav kev xav paub ntxiv.

qhov chaw ntawm cov protein

Yuav pib, cia txhais tau hais tias muaj ntau ntau yam sib txawv khoom noj uas muaj protein. Nws yog lub qe, mis nyuj, cheese, nqaij qaib, nqaij nyuj, nqaij ntses thiab lwm tus neeg. Thaum koj siv cov khoom no, koj lub cev yuav tau txais protein nyob rau hauv txaus kom muaj nuj nqis. Tiam sis yog tias koj ua tau, xws li bodybuilding, ces mus rau lawv muaj nqaij koj yuav tsum protein sib tov, uas leeb tus txheej txheem ntawm txoj kev loj hlob. Nws yog tsuas ib qho tseem ceeb kom paub tias yuav ua li cas siv lub protein nyob rau hauv uas lub permissible koob, thiaj li tsis ua phem rau lawv noj qab haus huv. Cov muag khoom yuav ua tau heev yooj yim mus nrhiav tau ib tug protein sib tov: mis nyuj, qe, kua thiab nyuj.

Yuav ua li cas siv lub protein

Xam koj txhua txhua hnub protein tus nqi, koj yuav tsum tau tsim mob. Ib kilogram muaj koj qhov ceeb thawj 1.5 - 2.5 g ntawm cov protein, nyob ntawm seb koj lub cev. Piv txwv li, yog tias koj qhov ceeb thawj rau 100 kg, koj yuav tsum muaj 200 - 250 g ntawm protein sib tov. 100 kg thiab ntau - txhua txhua hnub protein tus nqi yuav tsum tsis txhob ntau tshaj 150 - 200 g

Pom zoo noj protein sib tov twb dosed nyob rau hauv feem - 20 - 30 g rau ib nrab ib teev ua ntej ib tug noj mov thiab ib teev ua ntej ib ce muaj zog thiab sai li sai tau tom qab nws kaw. Qhov no yuav pab txhawb lub resupply ntawm qhov tseem ceeb cov amino acids, uas yuav cia rau hauv lub cev yuav rov qab sai sai tom qab qoj ib ce. Tsis txhob hnov qab kuj hais tias tus piv ntawm cov protein tshuaj muab los ntawm, yuav tsum tau ncaj qha mus proportional rau tus nqi ntawm cov protein ntau los ntawm cov zaub mov, uas yog 50% mus rau 50%.

Nyiam protein sib tov

Tam sim no uas koj tau kawm yuav ua li cas siv lub protein, cia txhais tau li cas rau cov protein ntau sib tov dua. Ntawm cov ntau yam ntawm cov khoom no nws yog ib qho tseem ceeb kom tsis txhob xaiv nyob rau hauv txhais tau tias yuav ua tau zoo.

Zaum hais tias whey sib tov - ib qho ntawm qhov zoo tshaj plaws protein tshuaj. Nyob rau hauv nws cov high ntsiab lus ntawm pab amino acids. Enriched nrog Glutamine, nws yog muaj peev xwm txhawb lub cev txoj kev tiv thaiv kab mob tom qab mob siab heev workouts, yog sai sai absorbed - qhov no yog tsis yog ib tug ua tiav daim ntawv teev cov zoo ntawm no sib tov.

Tom qab ib tug series ntawm thwmsim ua rau lub cellular thiab hormonal theem, zaum tau qhia tias whey protein yog superior rau tag nrho lwm cov proteins. Lawv pom zoo kom nws rau cov neeg uas xav mus ua si kev ua si los yog hauj lwm koom. Nws yog ib nqi sau cia hais tias qhov nruab nrab neeg yuav tau siv sij hawm whey protein mus rau ib tug zoo dua lub xeev kev kho mob thiab vigor.

Yog nws tau siv lub protein? Nyob rau lo lus nug no, koj yuav hnov ib tug kev teb tshwj xeeb. Ib tug variant ntawm no teb: "Yog hais tias koj paub yuav ua li cas siv lub protein, nyob rau hauv dab tsi Koob tsis muaj mob rau koj kev noj qab nyob, qhov no protein sib tov yuav ua ib tug indispensable muaj ntawm cov khoom noj rau koj kom muaj zoo lub cev zoo lawm."