Yuav ua li cas noj protein ntau?

Txhawm rau kom cov leeg nqaij loj zoo, koj yuav tsum noj cov protein kom tsawg. Muab xam los ntawm lub cev xav tau cov protein ua lub luag haujlwm tseem ceeb hauv kev nce mus rau hauv lub cev sai.

Koj yuav tsum tau Siv cov protein ntau npaum li cas rau Qhov Kev Loj Hlob Mus Rau Qib?

Ntau cov kev tshawb fawb soj ntsuam tau ua los suav cov protein uas yuav tsum muaj txhawm rau qhov kev loj hlob zoo tshaj plaws ntawm cov leeg.

Protein bar

Ib pab pawg ntawm cov kws tshawb fawb los ntawm Cov Tsev Kawm Ntawv Qib Siab Canada McMaster tau ua txoj kev tshawb fawb "Kev Tshawb Fawb Kev Ntsuas Txheej Txheem", uas koom nrog pab pawg neeg hluas. Cov neeg koom nrog ua qhov kev xyaum ua kom muaj zog, tom qab ntawd lawv tau noj qe dawb ua kua, thaum koob tshuaj protein nyob hauv cov dej haus nws txawv thiab yog 0, 5, 10, 20, 40 g.

Thaum qhov kev sim, cov kws tshawb fawb soj ntsuam qhov nce hauv cov leeg nqaij hauv txhua qhov ntawm cov neeg koom. Nws tau muab tawm tias qhov zoo tshaj plaws nce mus rau hauv cov leeg nqaij loj tshwm sim hauv cov tub ntxhais hluas uas tau noj protein nyob rau hauv ib qho nyiaj ntawm 20 g.

Nyob rau xyoo 2016, ib pawg kws tshawb fawb British los ntawm Lub Tsev Kawm Ntawv University of Stirling tau tshaj tawm cov txiaj ntsig ntawm txoj kev tshawb fawb txog qhov yuav tsum muaj protein ntau rau kev ua kom cov nqaij pawg. Pawg tsom xam muaj 48 tus tub ntxhais hluas tsis muaj cov kab mob tshwm sim los yog mob hnyav, qhov nruab nrab ntawm lub cev hnyav yog 80 kg. Thaum kawm, cov neeg koom noj tshais nrog zaub mov muaj protein - 0.5 g / kg lub cev hnyav. Tom qab peb teev, cov tuaj pab dawb ua tau qoj ib ce rau txhais ceg thiab pob tw. 10 feeb tom qab kev cob qhia, cov neeg koom tau noj whey protein uas muaj 0, 10, 20, 40 g ntawm protein.

Cov kws tshaj lij tau sib piv cov haujlwm ntawm anabolic tshua siv cov ntawv sau urea thiab phenylalanine atoms. Cov txiaj ntsig ntawm txoj kev tshawb no ib txhij nrog kev sim ntawm Canadian tus kws tshawb fawb.

Kev ua tau zoo tshaj plaws ntawm kev loj hlob cov leeg tau ua tiav nrog qhov ntau ntawm 20 g ntawm protein:

• thaum siv cov tshuaj ntxiv uas muaj 10 g ntawm cov protein, cov leeg mob nce yuav txog 49%;
• qhov ntau npaum ntawm 20 g nce cov nqaij protein synthesis los ntawm 56%;
• nrog rau kev siv ntawm cov tshuaj uas muaj cov tshuaj lom neeg tshwj xeeb - 40 g, cov txiaj ntsig ntawm metabolic ntawm phenylalanine thiab cov tshuaj urea nce ntxiv, thiab qhov nce ntawm cov leeg nce siab ntxiv tsis txawv qhov ntawd hauv pawg pab pawg, uas tau txais 20 g ntawm protein.

Txoj kev tshawb no tau teev nyob rau hauv lub vev xaib li ISRCTN92528122.

Yuav ua li cas thiaj li tau txais cov protein los ua kom cov leeg khov kho

Kev siv cov protein thaum sawv ntxov tso cai rau koj los ua qhov tsis txaus rau cov protein uas tshwm sim thaum hmo ntuj hauv qab ntawm adrenal cov tshuaj hormones, zoo li vim tsis muaj zaub mov noj txaus. Kev siv cov tshuaj ntxiv yog tshwj xeeb tshaj yog tias cov neeg ncaws pob tsis siv cov casein qeeb ua ntej mus pw. Qhov zoo tshaj plaws kev siv ntawm whey.

Nws raug nquahu kom muab cov khoom noj ntxiv nrog rau kev noj tshais - omelet, oatmeal, zaub xam lav zaub mov thiab lwm yam tais diav.

Protein kom tsawg ua ntej kev tawm dag zog yog ib txwm pom zoo rau cov neeg ncaws pob thaum sib tw npaj sib tw thaum lub cev xav kom muaj protein ntau ntxiv. Koj tseem tuaj yeem haus dej cawv yog tias zaum kawg yog ntau dua li peb teev dhau los. Noj cov ntxiv tom qab them nyiaj rau cov protein tsis txaus thiab nce qhov kev ua haujlwm ntawm kev tawm mus tom ntej.

Whey muaj protein ua haujlwm zoo tshaj. Sab saum toj ntawm cov protein zoo tshaj plaws suav nrog Whey Protein, Amino Protein, JYMProJYM, thiab lwm yam. Cov quav ntxiv tuaj ntawm ntau yam qab, los ntawm chocolate ncuav qab zib ncuav qab zib mus rau raspberries.

Kev noj cov protein tom qab kev tawm dag zog yog qhov tseem ceeb tshaj plaws rau kev txhawb nqa leeg nqaij. Tam sim ntawd tom qab ua kev qoj ib ce, ib lub cim ntawm cov tshuaj biochemical pib pib - qhov ua ke ntawm cov nqaij mos thiab lwj. Rau cov leeg protein ntau lawm kom outweigh cov leeg protein lawm, supplementation yog qhov tseem ceeb.

Nws raug nquahu kom siv whey lossis cais tawm los ua kom rov qab tau cov protein ntau. Tom qab qoj ib ce li 25-30 feeb, muaj lub qhov rais protein-carbohydrate hauv lub cev. Qhov tshwm sim no yog qhov txawv txav los ntawm kev hloov pauv ntawm cov metabolism hauv ib txwm - ib txhij cov protein thiab carbohydrates tau noj rau kev tsim cov protein xwb, yog li ntawd, cov rog tsis tau muab tso rau hauv cov nqaij mos subcutaneous. Vim li no, cov kws qhia noj haus xav kom siv cov khoom tom qab ua kom tsis txhob muaj protein ntau. Qhov tsim nyog ntxiv suav nrog tsis tsuas yog cov protein, tab sis kuj tseem yog carbohydrates. Qhov no muaj peev xwm tsim cov leeg pob txha ntau dua. Cov txiaj ntsig yog kev siv qoj ib ce ntxiv nrog BCAA - branched-saw amino acids, thiab carnitine, uas txo cov qaug zog thiab ua kom lub sijhawm rov qab los.

Noj cov tshuaj ntaus pob ncaws pob nyob nruab nrab ntawm zaub mov muab koj lub cev nrog cov protein thoob plaws ib hnub. Qhov no yog qhov tseeb tshwj xeeb tshaj yog thaum lub sijhawm ziab lossis hauv kev ua txhaum ntawm kev noj zaub mov. Koj tuaj yeem noj cov protein whey, ua kom pom tseeb, cais tawm.

Nws raug nquahu kom haus casein protein ua ntej yuav mus pw. Hom kev ua kis las ntxiv yog maj mam nqus, uas tiv thaiv cov leeg ua kom tsis muaj zog thiab ua rau cov leeg mob. Thaum hmo ntuj, cov qog adrenal ua ib co catecholamines, uas pab zom cov protein ntau. Nws raug nquahu kom haus casein ib teev ua ntej yuav mus pw.

Kev nqus ntawm cov protein tom qab nws tau txais tshwm sim tsis pub dhau 5-8 teev, nyob ntawm tus yam ntxwv ntawm cov hmoov ntawd thiab cov yam ntxwv ntawm cov kab mob muaj sia. Nws zoo siv cov casein tom qab lub cev hnyav dhau los, txij li kev noj protein ntau ntau teev, ua kom lub zog ntawm cov nqaij ntshiv kom zoo.

Kev pabcuam kev ua kis las tau raug pom zoo kom suav nrog kev noj zaub mov thaum ua raws li kev noj zaub mov nruj, thaum lub sij hawm cov leeg nqaij yuav tsum nce mus rau hauv qhov ntau ntxiv uas tsis muaj cov protein ntau ntxiv.

Lub ntsiab mus kom ze rau kev noj zaub mov zoo rau ua kom cov leeg nqaij yog ib txoj. Kev ua tau zoo tshaj plaws raug pom nrog kev tswj hwm tsis tu ncua thiab ntev (hli lossis ntau dua) ntawm kev pabcuam ntawm cov kis las. Hauv qhov no, ntau cov khoom noj muaj txiaj ntsig ntawm cov khoom noj khoom haus hauv kis las yog qhov zoo dua, uas suav nrog cov protein lossis cov nce, BCAAs, carnitine thiab lwm yam khoom noj haus. Kev ua raws li cov tshuaj xav tau noj thiab tshuaj ntau dua pab kom ua tiav qhov xav tau.

Txawm li cas los xij, kev ntseeg dav dav tias kev noj zaub mov noj qab haus huv tuaj yeem hloov cov zaub mov tsis tu ncua. Hloov mus rau mono noj zaub mov tuaj yeem ua rau muaj kev puas tsuaj rau lub cev. Tsis txhob hnov ​​qab txog qhov ua tau contraindications rau kev noj tshuaj pab. Yog li, cov neeg muaj tus mob tsis haum mis nyuj yuav tsum siv cov kua tshuaj ntxiv. Yog tias koj muaj kev fab tshuaj tsis haum lossis lwm cov kev mob tshwm sim thaum siv cov protein, koj yuav tsum tsis txhob noj nws thiab tham nrog kws kho mob.

Koj yuav tsum noj cov protein ntau npaum li cas ib hnub

Qhov xav tau ntawm cov protein yog nyob ntawm qhov ntau npaum li cas ntawm kev tawm dag zog, lawv siv, nrog rau tub los ntxhais, hnub nyoog, qhov hnyav thiab lwm tus yam ntxwv ntawm lub cev.

Qhov nruab nrab, ib tus neeg uas tsis koom nrog kev ntaus pob ncaws pob xav tau kwv yees 1 g ntawm protein rau 1 kg ntawm lub cev hnyav. Cov neeg ncaws pob uas tawm dag zog tsis tu ncua yuav tsum tau 2-3 gram ntawm cov protein ib kg. Rau cov pib tshiab, nws raug nquahu kom pib nrog cov txiaj ntsig ntawm protein - 1 g / kg, thiab maj mam nce nws.

Yog tias cov zaub mov ntuj ua tau raws li cov cai, nws tsis tas yuav suav nrog kev pabcuam hauv kev noj zaubmov hauv cov khoom noj. Txwv tsis pub, cov leeg yuav loj hlob sai dua yog tias koj siv tshuaj noj kom tsis haum lossis kho cov ntawv qhia ua zaub mov.

Piv txwv li, ib tus neeg ncaws pob hnyav 78 kg, uas txhais tau hais tias txhua hnub yuav tsum muaj protein yog 220 g. Nrog zaub mov noj, tsuas muaj 150 g ntawm cov protein rau lub cev, uas tsawg dua li tus qauv.

Txhawm rau kom nkag siab ntau npaum li cas ntawm cov protein ntxiv nyob rau hauv kev noj haus, cov protein tsawg tau suav los. Rau qhov no, 150 g yog rho tawm los ntawm 220 g, qhov tsis txaus yog 70 g. Ib qho kev pabcuam ntawm cov protein muaj txog 25 g ntawm protein, uas txhais tau tias kev noj zaub mov zoo noj peb zaug ib hnub.

Cov txheej txheem zoo sib xws tuaj yeem lav tau ntawm nws tus kheej, raws nws qhov hnyav. Lub sijhawm tiv thaiv yog nyob ntawm thawj zaug ntawm cov ntaub ntawv thiab qhov xav tau xav tau.

Cov lus ntawm qhov nruab nrab txhua hnub protein kom tsawg rau ib 1 kg ntawm lub cev qhov hnyav (grams)

Cov lus hauv qab no qhia cov kev siv protein txhua hnub raws li poj niam txiv neej thiab hnub nyoog.

Yuav ua li cas kom noj cov protein rau qhov hnyav poob rau cov ntxhais

Protein noj tsis tsuas yog nce cov leeg nqaij, tab sis kuj yuav poob phaus, uas yog qhov tseem ceeb tshaj rau cov menyuam ntxhais. Txhawm rau kom poob ceeb thawj, koj yuav tsum siv cov tshuaj ntxiv rau kis las kom raug.

Cov hmoov nplej protein ntau ntawm ntau hom

Whey muaj protein ntau muaj li hydrolyzate, cais tawm thiab mloog zoo. Qhov sib txawv lus dag hauv qhov degree ntawm kev tshem tawm rog. Rau qhov poob phaus, nws raug nquahu kom siv tshuaj cais tawm lossis hydrolyzate. Lawv muaj cov roj tsawg.

Daim ntawv qhia rau qhov sib ntxiv yog yooj yim - hliv mis rau hauv cov hmoov. Cov lus qhia noj haus yog siv cov khoom uas tsis muaj rog.

Casein protein yog siv los tiv thaiv kev tawg ntawm cov leeg protein thaum hmo ntuj. Ib qho ntxiv, kev maj mam nqus ntawm cov amino acids thaum 7 teev so yog tuaj yeem rov qab ua dua cov leeg nqaij uas tau undergone microtraumatization. Qhov ntxiv ntxiv yog hmoov qhuav uas tau muab xyaw ua mis nyuj lossis dej siv daim phuam da dej thiab haus cawv 30-60 feeb ua ntej yuav mus pw.

Yuav kom poob ceeb thawj hauv lub sijhawm luv luv, nws raug nquahu kom ua raws li cov khoom noj muaj feem, cov khoom noj ntawm cov zaub mov tsis suav nrog protein ntau, tabsis kuj muaj BCAA, creatine, vitamins thiab lwm yam muaj txiaj ntsig.

Hauv nruab nrab cov kev tawm dag zog, whey yog siv los tswj cov protein ntau hauv lub cev.

Qhov tshwm sim

Lub sijhawm ntawm kev ua kis las rau lub cev kom yuag poob yog nyob ntawm thawj qhov hnyav hauv lub cev, cov yam ntxwv kev noj haus thiab kev noj haus hauv lub cev metabolic. Raws li txoj cai, protein raug noj hauv ob peb lub hlis.

Txhawm rau kom ua tiav cov txiaj ntsig siab tshaj plaws, koj tsis tuaj yeem txwv tsuas yog ib qho kev nqus ntawm cov protein - nws pom zoo kom tsim cov khoom noj khoom haus thiab pib qoj ib ce.

Rau cov pib tshiab, kev tawm tsam thaum sawv ntxov lossis yav tsaus ntuj yog qhov tsim nyog, uas tuaj yeem hloov nrog lub zog qoj ib ce thaum koj qhov kev tawm dag zog dav dav nce ntxiv. Yog tias lub cev tsis tau npaj, koj tsis tuaj yeem sib zog dhau - qhov no tuaj yeem tsim kev puas tsuaj rau lub cev.

Saib cov video: Xav noj qos qab yuav ua li cas (Kaum Ib Hlis 2024).