Yuav ua li cas xaiv ib tug protein hmoov? Nta ntawm daim ntawv thov, cov kev pab cuam thiab harms, xyuas

Protein yog xav tau los ntawm lub cev txhua txhua hnub, tsis hais txog ntawm cov theem ntawm lub cev ua si. Ntawm cov hoob kawm, ntau dua qhov koj ua si, tshwj xeeb yog hais tias nws yog txuam nrog lub hwj chim load, qhov ntau protein noj rau mob loj. Ib tug yuav tsum yooj yim rau noj cov nqaij, qe, thiab txhua yam yuav zoo. Txawm li cas los, tag nrho cov khoom noj khoom haus cov khoom, nyob rau hauv tas li ntawd mus protein, muaj ntau muaj roj thiab hais tias yog tsis ib txwm ntshaw. Nyob rau hauv qhov kev txiav txim, ib tug tshwj xeeb cov khoom yog ib tug protein hmoov. Cia li ob peb ib dia muab rau koj ib tug tag nrho qho uas muaj protein ntau, tsis muaj tus add-ons nyob rau hauv daim ntawv ntawm cov roj los yog carbohydrates. Qhov no yuav pab kom muaj lub cev nyob rau hauv ib tug nruj noj cov zaub mov tom qab kev phais thiab thaum lub sij hawm khaus workouts nyob rau hauv lub gym. Niaj hnub no peb tham txog yuav ua li cas xaiv ib tug protein hmoov thiab yuav ua li cas nws muaj feem xyuam rau koj lub cev.

Yuav ua li cas peb xav siv nws?

Qhov no yog lub ntsiab lus nug uas koj yuav tsum teb. Protein hmoov - nws tsis tsuas cov tshuaj uas yuav tau noj ntawm txhua lub sij hawm rau lawv tus kheej. Tshaj protein muaj tiag ua mob koj noj qab haus huv. Yog li ntawd ua ntej koj txiav txim kom ib tug txoj kev zoo nkauj cocktail, nyeem ntawv hauv tsab xov xwm txog rau thaum xaus. Yog li ntawd, muaj ntau ntau yog vim li cas yuav tau noj cov protein hmoov.

Nyob rau hauv thawj qhov chaw, xws li ib tug kev xav los rau lub siab rau cov neeg uas xav kom loj hlob ib tug mob pawg. Tseeb, cov cocktails zoo heev rov qab thiab tsim kom muaj mob. Yog hais tias koj yeej yuav tau mus xyuas ib tug gym, nws tsis raug mob mus ntxiv rau koj cov zaub mov. Txawm li cas los, peb yuav tsum nco ntsoov hais tias qhov no sib tov yuav tsum tsis txhob hloov kiag lub qhov chaw ntawm cov protein. Qhov no tsuas yog ib tug ntxiv.

Protein co rau poob

Hluas nkauj, qhov no yog zoo xov xwm rau koj. Nws hloov tawm hais tias cov tebchaw yuav pab tau tsis tsuas haum thiab pumped cov txiv neej los ua txawm muaj zog, tab sis koj - nrog rau lawv cov kev pab, koj yuav tsum zoo nkauj tshaj. Protein hmoov rau poob yog ua nce nrov ntawm cov neeg uas txiav txim siab los mus noj rau poob phaus. Zoo Tsim Nyog protein tsim ib tug kev xav ntawm satiety thiab pab koj kom koj qab los noj mov nyob rau hauv kev tswj. Yog hais tias lub keeb kwm ntawm noj cov zaub mov uas koj xaiv ntau thiab sau npe rau cov gym, ces nws yuav muab cov nqaij ntshiv kom txaus noj haus.

Khoom noj khoom haus ntxiv

Niaj hnub nimno nutritionists tau tuaj mus rau lub xaus hais tias feem ntau ntawm peb cov pej xeem raug kev txom nyem los ntawm cov protein ntau tsis muaj peev xwm. Yog li ntawd, txawm hais tias koj nyob nraum tsis yuav mus rau qhov gym, koj muaj peev xwm siv protein hmoov. Guest cov kws txawj hais tias cov kev taw qhia txog kev noj haus ntawm tej qauv yuav pab tau koj nyob rau hauv txo cov roj ntau ntau, ntshav siab thiab poob phaus. Raws li ib tug khoom noj khoom haus ntxiv dej qab zib muaj peev xwm yuav consumed los ntawm cov vegetarians, neeg tom qab hnyav ua hauj lwm. Tej mixtures tej zaum yuav muab los ntawm ib tug raj txawm hais tias ib tug quab yuam plob tsis so tswj kab mob cov poob lub peev xwm los nqus cov as-ham.

Yuav ua li cas npaum li cas protein hmoov yuav tau noj nyob rau hauv ib hnub twg?

Qhov no yog ib tug yooj yim lo lus nug. Thawj thiab foremost, cov lus teb nyob rau cov theem ntawm lub cev ua si. Txawm li cas los, txawm hais tias koj ua ib tug passive txoj kev ua neej, protein yuav tsum tau noj nyob rau hauv ib tug txhua txhua hnub, txwv tsis pub lub cev yuav pib mus rau siv lawv tus kheej reserves. Nyob rau hauv cov ntaub ntawv no, tus thawj nqaij cuam tshuam. Txawm li cas los, Yog hais tias koj noj cov zaub mov yog twb nplua nuj nyob rau hauv cov nqaijrog, nws yog tsim nyog los tham nrog ib tug kws qhia noj haus: Yog nws muaj nqis ntau rau nkag mus rau ntxiv protein ntxiv. Dua li ntawm qhov teeb meem nrog lub xam uas muaj protein ntau cov qauv, soj ntsuam ntawm muaj peb ib tug approximate mis. Peb yuav tsum tau mus haus 0.8 grams ntawm cov pa protein rau txhua txhua kilogram ntawm qhov ceeb thawj. Piv txwv li, yog tias koj hnyav 90 kg, koj yuav tsum tau 72 grams ntawm cov protein. Thiab qhov no yog lub cai rau cov neeg ua ib passive lub neej. Lub cev loads yuav tsum tau raws nraim ob zaug kom ntau li ntau protein.

Yuav kom xam pom ntau npaum, koj yuav tsum paub ib yam dab tsi lwm tus. Tsuas yog 15% ntawm cov calories noj yuav tsum tshwm sim nyob rau hauv lub proteins. Qhov nruab nrab lub zog kom tsawg ntawm 2000 kcal. Yog li ntawd, nws yog pom zoo kom siv 75 grams ntawm cov protein. Thaum siab lub cev ua si yog tsim nyog yuav ua tau kom qhov no daim duab los ntawm ib nrab. Txawm li cas los, peb muaj tam sim no tham txog ib tug qub zaub mov noj. Yog hais tias koj xav mus nce ceeb thawj los yog, conversely, poob ceeb thawj, koj yuav tsum kom koj cov protein ntau kom tsawg los ntawm 40%. Cov ntxiv calorie ntau ntau yuav tsum tau hloov kom zoo zoo carbohydrates. Yog li, nyob rau hauv thiaj li yuav ua tau nws cov kev tshwm sim, nws yog tsim nyog los siv los ntawm 1.6 mus 2.5 grams ib hnub rau ib kilogram ntawm lub cev hnyav. Yog hais tias koj muaj mob raum, ces tsis txhob siv ntawm 1.6, Txawm li cas los, peb fim lwm neeg ua hauj lwm - mus nrhiav seb yog dab tsi zoo ntawm cov protein yuav tsum tau xaiv.

qe dawb

Protein co hmoov no sib txawv. qhov chaw ntawm cov protein muaj nyob rau hauv nws, yuav ua tau kua, qe, mis nyuj. Txhua yam ntawm lawv muaj sib txawv yuav tsum paub txog. Yog hais tias koj tseem tsis tau tsis haum rau qe dawb, ces nws yog ib qho zoo tagnrho cov kev xaiv rau cov neeg uas tau txiav txim siab los lawv muaj nqaij. Nws muaj ib tug ua tiav set ntawm qhov tseem ceeb cov amino acids. Nyob rau qhov zoo tshaj, xws li ib tug hmoov tej zaum yuav muaj li ntawm ib tug txaus loj npaum li cas ntawm cov roj uas txhaws. Txawm li cas los, qe dawb paug pab ncaws pob tsim thiab ntxiv dag zog leeg. Cov tub txawg feem ntau xaiv no protein, raws li nws muab zoo mob loj.

mis nyuj protein

Nws yog ib tug ntau yam protein, uas yuav pab tau ob leeg mus poob ceeb thawj thiab tau mob pawg. Qhov no yog qhov zoo ntawm tag nrho cov tsiaj proteins. Nws muaj ib tug heev coefficient ntawm digestibility. Kev tshawb fawb qhia tau tias cov mis nyuj cov nqaijrog yog zoo tagnrho rau cov poob phaus, tab sis kuj pab tau rau cov nqaij rov qab thiab mus pab ua ke tshiab nqaij loj. Ib tug disadvantage yog cov lactose cov ntsiab lus. Cov neeg uas muaj mis nyuj protein intolerance nws yuav ua rau muaj teeb meem nrog cov hnyuv ib ntsuj av.

Kev tshawb fawb pom tau hais tias cov mis nyuj cov nqaijrog yog qhov zoo tshaj plaws kev xaiv rau tom qab qoj ib ce thiab poob phaus. Protein hmoov nyob rau hauv lub tsev muag tshuaj yog pom xwb nyob rau hauv daim ntawv ntawm cov npaj txhij-rau-haus cocktails nrog ib tug ntau yam ntawm flavors. Txawm li cas los, lawv txiav txim los ntawm kev xyuas nyob rau hauv lub tshwj xeeb cov kev ua si kev noj haus khw muag khoom noj thiab yuav tsum tau muas ntau pheej yig dua. Thiab tshuaj - txiv hmab txiv ntoo los yog txiv hmab txiv ntoo puree - koj yuav ua tau koj tus kheej.

whey protein

Qhov tseeb tiag mas, yog tias koj lub hom phiaj - tom qab qoj ib ce. Qhov no protein yog heev sai yaj thiab absorbed los ntawm lub cev. Vim hais tias nws muaj ntau yam pab tau hais, nws yog pom zoo kom noj raws li ib tug noj haus ntxiv. Cov nqi siab ntawm no hom ntawm cov protein yog heev txaus cai qhov zoo tshaj ntawm cov khoom nws tus kheej. Tiam sis nco ntsoov hais tias zoo rau mob pawg txoj kev loj hlob nws tsuas yog thaum muaj kev kub cev tom.

zaub cov nqaijrog

Feem ntau cov feem ntau, lub hauv paus yog kua. Nws yog tiav nyob rau hauv ib tug tshwj xeeb txoj kev thiab tau txais ib protein hmoov. Nws muaj pes tsawg leeg yog heev ze rau tus tsiaj protein. Txawm li cas los, nws tsis pom zoo rau cov txiv neej. Nyob rau hauv txhua rooj plaub, rau kev siv, txij li thaum cov kua muaj phytoestrogens. Nws yog ib cov nqaijrog yog cov feem ntau pheej yig nyob rau hauv thawj qhov chaw vim hais tias ntawm nws cov nqi. Judging los ntawm cov kev txheeb xyuas, qhov kom zoo dua yog qhov uas tsis muaj calorie, nws yog ib qho tseem ceeb rau ib tug neeg ncaws kab taub. Thiab mus rau lub downside - ib tug tsis muaj qhov tseem ceeb cov amino acids.

Nutrilite

Nyob rau hauv lub lag luam muaj ntau ntau manufacturers ntawm proteins. Txawm li cas los, nyob rau hauv lawv nws yog nrov thoob lub ntiaj teb no lub tuam txhab Nutrilite. Protein hmoov ntau lawm pib rov qab nyob rau hauv 2012. Nws yog ib nqi nws yog kim, thiab yog li ntawd tam sim ntawd seb puas tsimnyog tau rau lo lus nug: yog vim li cas tsis noj dab tsi cheaper? Nyob rau hauv qhov tseeb, cov khoom no muaj ib tug xov tooj ntawm zoo. Nws muaj ob hom uas muaj protein ntau: tsiaj (mis nyuj) thiab zaub (kua). Nws muaj ib tug heev nplua, mukoobraznuyu qauv. Qhov no ua rau nws nkag soluble tsis tau tsuas yog nyob rau hauv cov dej, tiam sis kuj nyob rau hauv yogurt.

Qhov no protein yog ua tsis flavorings, uas yog heev pleasing. Tej tsw nkees sai koj tag ib thawv. Ntawm no koj yuav tau ntxiv rau koj tus kheej zib ntab los yog cocoa. Nyob rau hauv lub pob muaj ib tug heev muab rau xab ib rab diav. Ib koob tshuaj muaj ib feem peb ntawm cov hnub uas yuav tsum tau ntawm cov protein thiab tsuas yog 36 calorie ntau ntau - hais txog ntau li ntau raws li ib tug nyias cov beets. Plus rau tag nrho cov no yog ib lub npe ntawm lub tuam txhab nws tus kheej. Nyob rau hauv zus tau tej cov tsis siv tshuaj, dyes thiab preservatives. Judging los ntawm cov kev txheeb xyuas ntawm nutritionists, qhov no yog qhov zoo tshaj plaws kev xaiv vim hais tias nws combines qhov zoo ntawm tag nrho cov lwm leej lwm tus.

rov qab sab

Nkag protein muaj ob sab. Niaj hnub no nws tsis yog tsuas yog kev ua si kev noj haus, tab sis kuj yog ib tug noj haus ntxiv uas enriches lub cev nrog rau qhov tseem ceeb cov amino acids. Tab sis tsis txhob xav hais tias yog txaus kom ib tug hmoov uas koj tau poob ceeb thawj los yog lawv muaj nqaij. Tsis muaj kho kom zoo kev kawm zoo yuav tsis tau. Rau lovers ntawm passive txoj kev ua neej muaj ib qho kev xaiv - coj protein es tsis txhob noj mov, yog li yuav tom kom noj nqos tau cov calorie ntau ntau. Uas yog, cov khoom ua raws li ib tug txhais tau tias ntawm silencing kev tshaib kev nqhis thiab muab lub sij hawm mus rau ib tug noj.

Tab sis cov nqi ntawm cov protein uas koj yuav noj cov khoom noj yuav tsum tau nruj me ntsis tswj los ntawm koj tus kws kho mob. Tshaj protein ua uas cuam tshuam rau ob lub raum thiab lub siab, thiab cov kev tshwm sim yog ib tug general intoxication ntawm tus kab mob. Yuav ua li cas nyhuv koj xav tau mus rau lub protein tsis yuav ua mob tau, peb yuav tsum to taub zoo.