Cov qe protein - cov txiaj ntsig zoo, kev pom zoo, thiab qhov sib txawv ntawm lwm hom

Qe protein yog ib qho tseem ceeb tshaj plaws, tab sis tsis siv cov khoom muaj protein ntau.

Vim li cas ho tsis muaj cov protein nrog ua tiav ntau cov amino acid profile tiav kev lees txais thoob ntiaj teb? Thaum twg coj nws thiab yuav ua li cas? Vim li cas txhua tus neeg nyiam qe ua whey, tab sis qhov fab ntxeev yog qhov tseeb nrog protein? Koj yuav tau txais cov lus teb ntxaws ntxaws rau tag nrho cov lus nug no hauv kab lus.

Profile thiab cov ntsiab lus

Qe protein yog dab tsi? Tsis zoo li whey, uas nws tau piv rau txhua lub sijhawm, nws yog qee qhov nyuaj ntxiv kom rho tawm. Nyob rau hauv cov txheej txheem ntawm cov protein substrate, ntau yam teeb meem tshwm sim uas cuam tshuam rau qhov zoo ntawm cov khoom lossis qib ntawm nws txoj kev ua kom huv. Txij li thaum lub qe dawb yam tsis muaj denaturation nqa cov kev pheej hmoo ntawm kev cog lus salmonellosis, qee cov khoom muaj txiaj ntsig ntawm lub qe tau ploj thaum substrate. Qhov no yog vim muaj kev kho cua sov hnyav uas ua rau muaj kev tawm tsam huab. Raws li qhov tshwm sim, qee qhov ntawm cov amino acid profile hauv pheej yig qe nruab nrab yog ploj.

Yog tias peb xav txog cov qe protein ua cov khoom tiav tiav yam tsis muaj qhov peculiarities ntawm nws qhov kev rho tawm, tom qab ntawd qhov no yog qhov zoo tshaj plaws raw khoom rau cov kis las noj zaub mov, pub kom tsis muaj kev nkag mus rau cov tsiaj protein.

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Qhov zoo thiab qhov tsis zoo

Zoo li lwm hom ntawm cov protein sab nrauv, cov qe protein tsis zoo tag nrho. Txawm li cas los xij, nws muaj ntau yam zoo dua lwm cov txiaj ntsig protein:

• Feem ntau ua tiav cov amino acid profile.
• Lub loj tshaj naturalness rau peb lub cev. Tsis zoo li lwm hom protein, ib qho kev noj qe ntau lub qe yuav tsis ua rau muaj teeb meem loj GI.
• Tsawg ua kua nyeem. Vim qhov no, lub raum tsis thauj khoom.
• Kev nqus ntev ntev, uas tso cai rau lub sijhawm ntev los txhawb lub cev, txo cov teeb meem catabolic.

Txawm li cas los xij, nws tseem muaj qhov tsis zoo:

• Cem quav tawv. Vim li no, whey protein yuav tsum tsuas yog noj nrog tshuaj fiber.
• Qhov qes nqus tau qis tsis tso cai rau lub qhov rai protein kaw tam sim ntawd tom qab kev cob qhia, uas yuam cov neeg ncaws pob siv nyiaj ntxiv rau BCAA.
• Kev siv hluav taws xob ncaj qha nyob ntawm kev ntxuav kom zoo.

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Qe vs Ser

Cov protein twg zoo dua - whey lossis qe? Tsis muaj lus teb meej. Txhua cov protein nws muaj nws qhov zoo thiab qhov tsis zoo. Koj yuav tau txais txiaj ntsig zoo tshaj plaws los ntawm kev ua ke nrog ob hom protein txhaws.

Tab sis yog tias lo lus nug ncaj qha (koj yuav tsum xaiv ib hom protein) xwb, ces nws tsim nyog los ua qhov tob tshaj.

Ua ntej tshaj plaws, thaum xaiv, xav txog:

• qhov zoo ntawm cov zaub mov tseem ceeb;
• thauj khoom hnyav;
• muaj qe qe dawb nyob rau hauv koj cov zaub mov tsis tu ncua;
• ntau zaus ntawm kev noj mov;
• cov haujlwm tseem ceeb.

Protein cov hmoov nplej tau zoo dua rau cov kev tswj hwm huab khov kho - yog nws ziab nrog salbutamol thiab clenbuterol, lossis rov qab, huab loj nce siv cov doping. Tus nqi ntawm kev nqus ntawm whey yog piv rau tus nqi ntawm kev nqus ntawm BCAA, uas tso cai rau koj yuav luag tam sim ntawd nres catabolic cov txheej txheem, thaum ua rau muaj kev cuam tshuam anabolic muaj zog, txawm tias lub sijhawm luv luv.

Kev nqus nrawm nrawm mus rau cov metabolism, yog li ntawd, nws yog qhov tsim nyog rau endomorphs, rau tus neeg ntawm cov txheej txheem metabolic tseem ceeb dua lwm yam.

Dab tsi tuaj yeem ua rau qe dawb tau tawm tsam hauv qhov no? Qhov kev cuam tshuam tseem ceeb yog qhov tsis yooj yim rau lawv kom kaw cov qhov rai protein, uas yuav luag hla nws tawm ntawm cov khoom siv tseem ceeb rau cov kis las uas nyiam qhov zoo ntim ntawm lawv tus kheej cov leeg. Txawm li cas los xij, tsis zoo li whey, nws muaj dav dav amino acid profile. Tsis tas li ntawd, qe dawb muaj lub sijhawm ntev, thiab yog li ntawd, zoo li casein, muaj peev xwm los muab lub cev rau ob peb teev.

Xaus: whey protein yog nyiam raws li lub ntsiab protein, thaum lub qe dawb yog qhov zoo tshaj plaws hloov rau casein - nws surpasses nws hauv qhov tsis zoo thiab cov yam ntxwv tag nrho.

Nkag tau txais txoj cai

Feem ntau, cov cai rau kev noj cov qe protein txawv me ntsis ntawm lwm cov kev siv protein tsawg. Yuav pib nrog, qhov xav tau ntawm protein tag nrho yog xam - 2 g ib kilogram ntawm qhov hnyav nqa rau cov txiv neej, 1 g ib phaus ntawm qhov hnyav nqa rau cov poj niam) Tom qab ntawd, cov protein tag uas tau los ntawm cov zaub mov ntuj tau suav.

Qhov nruab nrab, rau cov neeg ncaws pob uas txiav txim siab siv qe qe loj, tag nrho cov nyiaj tsis txaus yog kwv yees li 50 g ntawm cov protein. Ntawd yog, ob qhov puv ntawm cov qe protein. Lawv tuaj yeem siv nrog ntau qhov sib txawv.

Yuav noj qe protein nyob rau hnub cob qhia.

1. Ib qho muab rau tam sim ntawd-workout rau lub caij nyoog protein ntau kaw.
2. Qhov thib ob, ua kom khov nyob rau hauv cov mis, yog coj thaum hmo ntuj kom txo cov txheej txheem catabolic.

Yuav noj qe protein nyob rau hnub tsis cob qhia yog li cas:

1. Ib qho ua haujlwm thaum sawv ntxov.
2. Qhov thib ob, ua kom khov nyob rau hauv cov mis, yog coj thaum hmo ntuj kom txo cov txheej txheem catabolic.

Nws puas pab nrog qhov kev poob phaus?

Vim lub peculiarities ntawm metabolism, cov hauj lwm zoo ntawm qe protein rau poob phaus yog qhov tsis tshua muaj neeg. Vim li cas thiaj hais li ntawd? Txhua yam rov qab ua raws los ntawm cov ntawv qhia saum toj saud. Qhov qes nqus tau tus nqi qis, txawm hais tias nws muab qhov txiaj ntsig zoo tshaj plaws hauv lub sijhawm ntev tiv thaiv catabolism, kuj tseem txo cov rog rog hauv feem ntau.

Cov tiav amino acid profile yog ob qho tib si qhov zoo thiab tsis zoo. Los ntawm nws, lub ntsiab lipase enzymes yog tsim, uas yog, nws hloov yuav luag txhua yam rog tuaj rau hauv cov roj (cholesterol). Raws li kev noj cov protein no, koj ib feem nres kev tshaib kev nqhis ntev dua. Txawm li cas los xij, tag nrho cov no yuav ua rau muaj kev cuam tshuam tseem ceeb hauv cov metabolism. Thiab nws yog qhov zoo tshaj plaws uas ua rau qhov tseeb tias qe qe yog yuav luag txhua yam tsis muaj txiaj ntsig zoo li cov cuab yeej siv ua kom yuag sai.

Yog tias peb txiav txim siab tsis ua kom poob phaus, tab sis zoo huv si ntev ntev rau 4-6 hlis, tom qab ntawd qhov xwm txheej ntawm no txawv me ntsis. Tsis zoo li whey, kev noj cov qe protein kom tsis tu ncua yuav tsis ua rau lub plab zom mov thiab yuav tsis cuam tshuam lub ntuj tsim ntawm cov protein ua ke ntawm amino acids. Yog li no, nrog maj mam txav ntawm qhov hnyav, qe protein yuav pab nkag mus rau microperiodization, uas yog qhov tshwj xeeb tshaj yog thaum koj xav nce phaus thiab yuag tib lub sijhawm.

Qhov tshwm sim

Hmoov tsis zoo, cov khoom lag luam zoo tshaj plaws rau kev txhawb nqa cov leeg nqaij thiab cov tshuaj ua kom muaj zog anabolism tsis tau tsim. Yog li, cov neeg ncaws pob yuav tsum siv cov khoom siv sib txawv rau cov protein kom sib txawv.

Yog tias koj tau tsom tsis yog nyob ntawm qhov tshwm sim nrawm (ua kom poob phaus los ntawm lub caij ntuj sov thiab nqa koj tus kheej mus rau ib daim ntawv puam), tab sis ntawm kev pom ntev ntev ntawm daim ntawv ua tau zoo nrog feem ntau myofibrillar hypertrophy, tom qab ntawd cov qe protein. – kev xaiv zoo meej.

Ua tib zoo saib thaum noj, soj ntsuam qhov ntau thiab tseem ceeb tshaj – tsis txhob hnov ​​qab txog tus so ntawm cov ntsiab ntawm kev loj hlob: kev cob qhia, rov qab, thiab pw kom txaus. Tom qab ntawd koj cov khoom noj khoom haus thiab cov kis las ncaws pob yuav muab cov txiaj ntsig zoo tshaj plaws thiab qhov zoo tshaj plaws cov nqaij ntshiv kom nce ntxiv.

Saib cov video: qhias ob txhoj kev rau peb mhoob zoo (Kaum Ib Hlis 2024).