Yog tias koj xav paub seb thaum twg yuav tsum haus cov protein, ua ntej lossis tom qab koj txoj kev tawm dag zog kom ua rau koj cov txiaj ntsig zoo tshaj plaws, koj tau los rau qhov chaw zoo rau cov lus no! Peb tsuas yog peb ua tib zoo los ua tib zoo xav txog qhov teebmeem no.
Cov neeg sib txawv nyias muaj nyias kev xav txog qhov teeb meem no, thiab txhua pab pawg muaj nws cov lus piav qhia.
Cov Protein yog cov organic sib xyaw ua ke ntawm kaum ob ntawm cov amino acids, uas cov kev sib txuas ua ke muaj cov protein molecules. Los ntawm lus Askiv, lo lus "protein" yog txhais - "protein".
Cov khoom sib xyaw muaj nyob hauv ntau cov khoom ntuj - hauv nqaij, ntses, legumes, qe, mis, thiab lwm yam, txawm li cas los xij, cov neeg ncaws pob koom tes feem ntau tsis tau txais lawv cov zaub mov kom txaus. Yog li ntawd, lawv raug yuam ua ntsuas ntxiv - kom haus ntau cov dej cawv uas muaj protein ntau.
Vim li cas cov neeg ncaws pob xav tau protein?
- Nws koom rau hauv cov txheej txheem ntawm cov leeg hlau kho thiab kev loj hlob. Thaum kawm, cov leeg raug mob: lawv ncab, ncab. Tam sim ntawd thaum ua tiav ntawm cov tshooj lus, lub cev pib rov qab microtrauma, tsim cov hlwb tshiab, thiab nrog lub npoo zoo. Qhov no yog li cas cov leeg yuav loj hlob tuaj. Protein, tsuas yog, yog cov khoom siv hauv tsev, thaum tsis muaj tus txheej txheem ua rau qis qis lossis txawm tias qis qis.
- Kev noj cov protein shakes pab txhim kho lub dag zog ntawm cov neeg ncaws pob. Qhov no yog qhov tsim nyog, vim tias thaum cov leeg mob loj tuaj, cov leeg thiab cov leeg yuav muaj zog, thiab kev sib txuas ntawm neuromuscular zoo tuaj. Raws li qhov tshwm sim, cov neeg ncaws pob ua ntu zus los ua kom muaj zog dua;
- Kev nquag muaj protein ntau pab tswj cov nqaij tsim. Hmoov tsis zoo, cov leeg yuav ua rau "deflate" yog tias koj txiav tawm kev kawm lossis tsis ua raws li kev noj haus;
- Protein pab hlawv cov rog rog - nws yog khoom noj khoom haus zoo, yog li ib tug neeg noj tsawg carbohydrates. Qhov no txo cov calories ntau ntawm cov zaub mov noj txhua hnub, thaum lub zog siv hluav taws xob tseem nyob li qub. Raws li qhov tshwm sim, subcutaneous rog yog ploj.
Lub sijhawm twg yog lub sijhawm zoo rau haus?
Tam sim no cia peb sim los xyuas seb thaum twg yuav tsum noj protein - ua ntej lossis tom qab kev cob qhia, xyuas seb lub sijhawm twg thiaj yog qhov zoo tshaj?
Raws li cov kev tshawb fawb ntau, tsis muaj ib lub sijhawm tau hais tseg zoo, uas yuav muab suav hais tias qhov zoo tshaj plaws. Koj tuaj yeem haus cov protein ua ntej lossis tom qab koj ua haujlwm thiab nruab nrab ntawm cov pluas noj. Lub sij hawm tsuas yog nyob rau hauv uas kev noj protein tsis tsim nyog yog ncaj qha thaum lub zog cob qhia.
Yog li, cov neeg ncaws pob uas tawm dag zog ua kom lub cev muaj zog yog pom zoo kom haus cov protein thoob plaws ib hnub:
- Thaum sawv ntxov, tam sim ntawd thaum sawv, ua ntej dhia - nws yuav pab kom rov nkag tau nrog lub zog, maj mam ua cov txheej txheem ntawm cov leeg rhuav tshem uas tau pib thaum hmo ntuj.
- Tsis txhob txhawj txog yuav ua li cas noj cov protein ua ntej lossis tom qab koj cov workout, tsuas yog ua ob qho! Ua ntej kev tawm dag zog, cov protein ntxiv yuav pab txhawb cov leeg thaum qoj ib ce. Nco ntsoov tias yuav tsum noj cov khoom noj hauv carbohydrates;
- Yog tias koj haus cov protein tam sim ntawd tom qab kev cob qhia lub zog, koj yuav zoo kaw lub qhov rai protein, pib cov txheej txheem ntawm cov nqaij rov qab, maj mam catabolism thiab, sib hloov, txhawb kev loj hlob.
- Koj tseem tuaj yeem haus me me ua ntej mus pw - yog li thaum hmo ntuj cov leeg yuav tsis so thiab qeeb dua, uas txhais tau tias lawv yuav nqus tau cov khoom hauv tsev zoo dua;
- Txog hnub so thiab rov qab los thaum koj tsis ua haujlwm, koj tuaj yeem haus cov protein ua ntej noj mov, lossis zoo dua, siv nws ua khoom noj txom ncauj zoo.
Yog li yog tias koj tab tom sim ua kom paub tseeb thaum haus cov protein, ua ntej lossis tom qab ua haujlwm rau lub cev, qhov ntau ntawm cov co yuav tsum tau noj tom qab.
Coob tus ntxhais nyiam xav thaum noj cov protein, ua ntej lossis tom qab ua haujlwm, yog tias lawv ua haujlwm nrog lub hom phiaj ntawm kev poob phaus thiab yooj yim siv cov ntawv xa. Hauv qhov no, lawv yuav tsum tau ua tib zoo saib xyuas cov khoom noj hauv calorie txhua hnub thiab tsis txhob mus tshaj nws. Lawv tuaj yeem haus cov protein shakes ob qho ua ntej thiab tom qab chav kawm, tab sis nws raug nquahu, qhov no, kom faib ib qho ntawm cov dej haus ua ob ntu.
Protein ua ntej workout: pros thiab cons
Yog li, peb tau xam thaum nws yog qhov zoo dua rau haus protein - ua ntej lossis tom qab kev cob qhia, thiab tuaj rau qhov xaus tias ob qhov khoob muaj qhov chaw nyob. Tam sim no, cia peb xav tshwj xeeb uas yuav tshwm sim thaum lawv haus nws ua ntej chav kawm:
- Yog tias koj haus dej cawv ib teev ua ntej kev cob qhia, qhov lus teb anabolic ntawm cov leeg yuav nce siab;
- Lawv tau txais cov khoom noj khoom haus sijhawm thiab tsim nyog;
- Kev thauj ntawm cov amino acids yog txhim kho;
- Cov khoom noj tau siv nyiaj ntau dua;
Txawm li cas los xij, yog tias koj haus nws nruj me ntsis ua ntej kev cob qhia, koj cov leeg yuav tsis loj hlob sai li uas koj haus nws tom qab. Tsis tas li, muaj cov protein ntau dhau tuaj yeem ua rau cuam tshuam ntawm txoj hnyuv, mob raum thiab mob siab, thiab tshem tawm ... ntawm koj lub hnab nyiaj. Cov khoom yog kim heev, yog li yog tias koj tab tom yuav haus nws ntau thiab ntau zaus, npaj yuav siv sijhawm ntau.
Qhov no yog vim li cas ntau tus kws ncaws pob nyiam haus cov protein tom qab kev tawm dag zog - nws muaj txiaj ntsig ntau ntxiv rau cov leeg nqaij, uas feem ntau lub hom phiaj tseem ceeb.
Protein ntau tom qab qoj ib ce: pros thiab cons
Yog li, kev xam pom thaum yuav noj cov protein, ua ntej lossis tom qab kev cob qhia, peb tuaj rau lub tswv yim tshaj plaws - cov protein muaj kev nyab xeeb dua tom qab kev cob qhia muaj zog:
- Lub protein qhov rais kaw;
- Cov leeg nqaij yog qhov ua kom rov qab zoo dua, feem, lawv loj tuaj sai dua;
- Cov roj ntsha subcutaneous hlawv;
- Cov neeg ncaws pob txaus siab rau kev tshaib plab thiab ua kom lub zog ploj;
- Qhov ntxim nyiam ntawm qhov mob hnyav hauv cov leeg yuav txo qis hnub tom qab;
- Txhua qhov noj protein ntau yog siv rau kev tsim cov leeg leeg.
Tsis muaj contraindications xws li. Hloov siab, yog tias koj haus cov dej protein ua ntej chav kawm, tsis txhob muab nws tom qab. Nws yog qhov zoo dua kom yoo ua ntej kev cob qhia, thiab tom qab ntawd nco ntsoov coj nws.
Yuav siv li cas?
Tam sim no cia saib yuav ua li cas haus cov protein ua ntej lossis tom qab kev cob qhia rau cov leeg, kawm cov cai yooj yim:
- Cov hmoov muaj pes tsawg leeg yog yaj hauv dej rwg lossis kua txiv, kua muaj pes tsawg leeg yog cawv ua cawv;
- Txhawm rau ntsuas koj tus kheej qhov tshuaj noj txhua hnub, siv cov qauv hauv qab no: 2.5 g protein * rau ib lub cev qhov hnyav. Nyob rau tib lub sijhawm, tsis txhob hnov qab yuav tsum coj mus rau hauv tus account cov khoom muaj protein ntau los ntawm cov khoom noj tsis tau.
Piv txwv. Nrog ib tus neeg ua kis las uas hnyav 80 kg, nws qhov kev cai yog 200 g ntawm protein ib hnub. Nws cov khoom noj yog teeb tsa hauv txoj hauv kev uas nws noj 100 g ntawm protein nrog zaub mov. Raws li, qhov seem ib nrab ntawm kev faib ua tau muab faib ua 3 txoj haujlwm ntawm 35 g. Ib qho dej cawv tuaj yeem haus tau ua ntej kev cob qhia, ib qho tom qab, qhov thib peb ua ntej yuav mus pw.
Rau cov tub ntxhais sib tw tshiab, peb tsis pom zoo kom yuav lub hnab loj ntawm cov qauv protein tam sim ntawd. Cov khoom yuav ua rau ua xua, yog li yuav lub hwj me me ua ntej. Saib xyuas koj lub zoo kom zoo thiab hloov kho lub npe yog tsim nyog. Txoj kev no, koj tuaj yeem nrhiav cov zaub mov noj kom zoo uas yuav ua rau koj tau txais txiaj ntsig zoo tshaj plaws.
