Kev tiv thaiv cov kab mob tau siv los ua khoom noj txom ncauj kom pab cov leeg mob. Lawv tsis haum ua qhov hloov pauv rau cov khoom noj zoo. Cov khoom lag luam yog tsim los ntawm kaum ob ntawm cov tuam txhab - tsis yog txhua txoj kab protein muaj cov txiaj ntsig zoo ib yam, ntxiv rau, lawv muaj cov hom phiaj sib txawv thiab cov ntsiab lus.
Cia peb xav txog seb hom kab mob protein twg yog qhov nrov tshaj plaws ntawm kev ua lag luam khoom noj khoom haus, lawv cov txiaj ntsig zoo li cas thiab muaj kev phom sij li cas.
Ntau yam tseem ceeb
Nyob ntawm qhov muaj pes tsawg leeg thiab lub hom phiaj, cov kab txuas tau faib ua:
- Cereals. Pom zoo rau poob phaus. Muaj cov fiber ntau, uas yog qhov tseem ceeb rau kev ua kom txoj hnyuv plab.
- Muaj protein ntau. Qeb muaj protein ntau yog tshaj 50%. Siv los txhawb cov leeg kev loj hlob ua ntej lossis tom qab ua exercise.
- Tsawg-calories. Haum rau kev poob phaus. Lawv feem ntau muaj cov L-carnitine, uas txhawb cov roj catabolism.
- Cov carbohydrate siab. Xav tau kom nce cov leeg nqaij (ua raws li cov neeg tau txais).
Muaj txiaj ntsig thiab kev phom sij
Lub bar muab qhov kev xav ntawm tag nrho. Kev sib xyaw ntawm cov micronutrients, cov vitamins, carbohydrates thiab cov protein ua rau cov leeg muaj zog.
Nws tau sim ua rau pom tau hais tias kev koom ua ke ntawm cov protein hauv kev noj haus tom qab nrog rau cov zaub mov carbohydrates hauv qhov sib piv ntawm 1/3 muab kev ceev nrawm ntawm glycogen hauv lub cev piv rau qhov "ntshiab" cov khoom noj carbohydrate.
Lub txee lub neej ntawm cov khoom hauv cov khoom ntim khov kho yog 1 xyoo. Txawm hais tias muaj txiaj ntsig los ntawm kev siv cov protein protein, lawv tsis pom zoo los hloov cov zaub mov kom puv vim tias lub cev xav tau ntau yam muaj txiaj ntsig thiab muaj kev noj haus zoo.
5 kev xaiv kev cai
Thaum xaiv cov kab noj, coj mus rau hauv tus account lub hom phiaj ntawm kev nkag, muaj pes tsawg thiab saj, muaj pes tsawg calories. Thaum nriav cov khoom hauv khw muag khoom lossis khw muag tshuaj, ua raws li 5 txoj cai:
- Rau qhov rov kho tau sai tshaj plaws ntawm cov nqi zog, cov khoom noj khoom haus tau pom zoo, uas muaj 2-3 zaug tshaj carbohydrates tshaj cov protein.
- Cov khoom lag luam yuav tsum muaj ntau dua 10 g ntawm cov protein. Hais txog cov amino acids, cov txiaj ntsig zoo tshaj plaws muaj nyob rau hauv taum mog, whey, casein, lossis qe protein tuav. Collagen hydrolyzate tsis yog qhov tsim nyog rau cov leeg kev loj hlob.
- Cov khoom xa khoom qab zib (xylitol, sorbitol, isomalt) yog qhov tsis tsim nyog, tshwj xeeb tshaj yog tias cov khoom xyaw no ua rau lub hauv paus ntawm cov khoom (lawv nyob rau thawj qhov chaw hauv daim ntawv teev cov khoom xyaw).
- Nws yog ib qho tseem ceeb kom muaj tsawg dua 5 gram ntawm cov rog ib 200 calories. Nws tau sim ua rau pom tias cov monounsaturated rog los ntawm hazelnuts, txiv roj roj thiab cov rog rog pab txhawb kom poob phaus. Tsawg mentsis ntawm cov tsiaj rog ("khov") tau tso cai. Xibtes roj lossis roj nplua nyeem hydrogen yog qhov tsis xav tau (cim “trans”) yog suav tias yog kev phom sij thiab raug siv los ua kom lub neej puas.
- Tsom cov khoom noj uas muaj tsawg dua 400 calories.
Kev Ntsuas
Qhov ntsuas yog nce raws li lub ntsej muag paub, cov khoom zoo thiab tus nqi.
Kev Tawm Tsam
Muaj 20 g ntawm protein, 1 g ntawm carbohydrates, fiber, vitamins thiab kab kawm. Nqi 60 g - 160-200 rubles.
Vaj Lub Neej
Muaj 15 g ntawm protein, 9 g suab thaj thiab txiv laum huab xeeb. Pom zoo rau poob phaus. Chia noob fiber ntau thiab kelp fucoxanthin mloog zoo txhawb cov roj catabolism.
Kwv yees tus nqi ntawm 12 kab ntawm 55 g yog 4650 rubles.
BombBar
Nws suav hais tias yog qhov zoo tshaj plaws rau kom poob phaus. Qhov bar yog qhov ntuj, nrog cov tshuaj fiber ntau, vitamin C, 20 g ntawm protein thiab ≈1 g suab thaj. Nqe 60 g - 90-100 rubles. (Cov ntawv qhia ntxaws ntxaws txog pob foob pob.)
Weider 52% Tus Txim Txwv Bar
Muaj 26 g ntawm protein (52%). Pom zoo rau cov kws ncaws pob thiab cov uas noj zaub mov protein. Cov khoom txhawb kev ua rau cov leeg muaj zog. Nqe 50 g - 130 rubles.
VPlab Ntshiv Protein Fiber Bar
Ib lub bar nrov nrog cov poj niam rau nws txoj kev nyiam. Txhawb nqa poob phaus. 25% protein thiab 70% fiber. Nqe 60 g - 150-160 rubles.
Vega
Tsob ntoo-based Protein, Glutamine (2g) & BCAA. Muaj cov khoom qab zib txawm, txawm hais tias nws yog devoid ntawm carbohydrates. 17 ntau yam yog tsim tawm.
Tus nqi ntawm 12 Vega Nyiaj Txiag Bar 42 g ib qho yog 3 800-3 990 rubles.
Turboslim
Kev nplua nuj nyob hauv cov nroj tsuag protein, kev noj haus muaj fiber ntau thiab L-carnitine. Tus nqi 50 g - 70-101 rubles.
Protein Loj Thaiv
Muaj protein (50%) thiab carbohydrates. Siv rau kev tsim kho lub cev. Tus nqi ntawm 100 g bar yog 230-250 rubles.
VPLab High Protein Bar
Suav nrog 20 g ntawm protein (40%), vitamins thiab minerals. Zog tus nqi - 290 kcal. Tus nqi ntawm 100 g yog 190-220 rubles.
Lub Zog Hluav Taws Xob L-Carnitine Bar
Pom zoo rau cov neeg poob phaus. 300 mg L-carnitine. Tus nqi 45 g - 120 rubles.
VPLab 60% Coo Cuam
60% whey protein thiab qhov tsawg kawg ntawm carbohydrates. Txhawb cov leeg kev loj hlob. Tus nqi ntawm 100 g yog 280-290 rubles.
Kev Protein Bar
Muaj xws li aminocarboxylic acids, kab kawm thiab vitamins. 40% ntawm cov muaj pes tsawg leeg yog sawv cev los ntawm cov protein. Cov ntsiab lus caloric - 296 kcal. Tus nqi ntawm ib lub bar ntawm 70 g yog 145-160 rubles.
Fais fab Crunch Protein Zog Bar
Muaj cov tshuaj polypeptides thiab stevia extract. Xws li 13 g protein thiab ≈4 g suab thaj. Ib qho 40 g bar ntawm "Red Velvet" ntau yam raug nqi 160-180 rubles.
Nkauj hnub nraug hli
Nws muaj 9 g ntawm protein, 11 g suab thaj, vitamins thiab fiber. Cov khoom xyaw mis los ua uas ploj lawm. 15 tuav ntawm 48 g txhua tus nqi 3,400-3,500 rubles.
Sawv Bar
Xws li 20 g protein (almonds thiab whey protein cais tawm) thiab 13 g suab thaj (zib ntab ntuj). Tus nqi ntawm 12 kab ntawm 60 g txhua yog 4,590 rubles.
Primebar
Soy, whey thiab mis nyuj protein ua li 25%. 44% yog carbohydrates. Cov khoom tseem muaj cov tshuaj fiber nyob hauv. Tus nqi ntawm 15 daim, 40 g txhua - 700-720 rubles.
Txhua hnub muaj protein ntau
Xws li 22% mis nyuj protein thiab 14% carbohydrates. Lub zog muaj nqis ntawm 40 g ntawm cov khoom yog 112 kcal. Tus nqi ntawm 40 g bar yog 40-50 rubles.
Qhov tshwm sim
Protein cov khoom noj yog qhov kev xaiv cov khoom noj txom ncauj zoo, ib qhov chaw ntawm cov protein thiab carbohydrates. Siv los txhawm rau kev tshaib plab thaum poob phaus. Kev xaiv lub bar nyob ntawm lub hom phiaj ntawm kev siv thiab tus kheej nyiam.
