Cov txiaj ntsig thiab kev phom sij ntawm cov kua taum protein thiab yuav ua li cas coj nws kom raug

Txheeb xyuas cov khoom sib txawv ntawm cov protein, tsis ntev los sis tom qab cov neeg ncaws pob tuaj rau qhov xaus tias nws kim heev los noj cov qe protein kim kim. Tus nqi siab ntawm cov khoom tsis muaj qhov tsis pom qhov tseeb tias kev noj cov tshuaj kis las ua rau lub cev nqaij ntshiv nrawm dua, thiab qee kis txawm tias ua rau hyperplasia. Nws yog lub sijhawm nyob zoo li cov no uas ntau tig mus rau qhov chaw ntawm cov khoom siv raw li cov kua protein. Nws qhov zoo thiab kev pom zoo yog dab tsi? Koj yuav tsum siv cov kua taum pauv los ntawm cov protein ua kom tsawg? Koj yuav tau txais cov lus teb ntxaws ntxaws rau cov lus nug no hauv kab lus.

Cov ntaub ntawv dav dav

Kev Txhais Tau

Soy Protein yog dab tsi? Nws yog cov protein ua los ntawm taum pauv. Nws yog thawj zaug siv nyob rau hauv 80s ntawm lub xyoo pua xeem, thaum lawv pom cov txiaj ntsig ntawm kev siv kua zaub rau cov neeg tsis noj nqaij uas tau tso tseg tag nrho kev siv tsiaj ntawm cov protein.

Tsis zoo li ntau lwm cov ntaub ntawv raw, cov kab xev taum qis muaj qhov ua kom muaj kev ua kom huv qis. Cov ntshiab hydrolyzed hmoov, uas yog siv los ua zaub mov pub ntxiv rau cov nees, cia li ncav cuag 50% protein ntshiab. Qhov seem yog suav los ntawm ntau yam macronutrients, txhua tus ua rau me ntsis rau kev ua kis las.

Txawm li cas los xij, ua ntej kev tshawb fawb nqa tawm hauv lub sijhawm 90s ntawm lub xyoo pua 20, kua taum mog cov kab xaum tau khov kho hauv kev tsim kho lub cev. Nws yog qhov pheej yig ntawm cov protein, thiab cov tsis tiav cov amino acid profile tau tshaj qhov pab txhawb los ntawm cov nyiaj protein. Txawm li cas los xij, cov kws tshawb fawb tom qab ntawm Yale University tau pom tias kev siv kua taum protein rau cov txiv neej tsis zoo vim tias cov ntsiab lus ntawm phytoestrogens hauv nws.

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Nta ntawm phytoestrogens

Phytoestrogens yog cov tshuaj estrogen metabolites nyob hauv ntau yam zaub mov, suav nrog cov hauv qab, taum pauv, thiab cov poov xab ua poov xab. Lawv lub ntsiab tseem ceeb yog yooj yim aromatization mus rau theem ntawm tag nrho cov tshuaj tiv thaiv estrogens, uas khi rau cov tshuaj hormones testosterone thiab tuaj yeem ua rau qhov kev tso tawm ntawm cov roj ntsha hauv cov poj niam tus qauv. Cov kev mob tshwm sim lub ntsiab yog qhov tsis zoo rau kev ua haujlwm erectile rau cov txiv neej nrog kev puas tsuaj nrog kev puas siab ntsws ntawm lub xeev lub siab ntsws xav.

Aromatization rau hauv phytoestrogens tau ua rau kom muaj kev nce siab hauv kev ua kom lub cev ua haujlwm rau cov kws phais mob siab txhawm rau txhawm rau tshem tawm cov kab mob gynecomastia. Tag nrho cov txheej txheem txhawj xeeb los ntawm Ministry of Health, nyob rau hauv saib ntawm uas cov kua qaub substrate ntawm fodder qeb pib tso tawm nyob rau hauv cov khoom noj nruj thiab tsuas yog siv tshuaj. Txawm li cas los xij, dhau sijhawm, vim muaj kev hloov pauv hauv cov thev naus laus zis, qhov kev txwv no tau tshem tawm - qhov feem pua ​​ntawm phytoestrogen nyob rau hauv kev sib xyaw ua ke ntawm cov kua taum pauv.

Qhov tseeb nthuav: nyob rau 90s ntawm 20 caug xyoo, cov khoom lag luam kua qoob loo tau nthuav dav rau yav dhau los ntawm USSR - cov nqaij hnyuv ntxwm, nqaij hnyuv ntxwm thiab taum pauv. Txog thaum cov txiaj ntsig ntawm kev kawm ntawm cov kws tshawb fawb txawv teb chaws mus txog peb lub hinterland, cov khoom no tau nrov heev. Lub sijhawm xyoo 2000, cov khoom muag ntawm cov khw muag khoom muag poob lawm.

Soy protein raug mob

Yog li, tam sim no yog lub sijhawm los tham txog vim li cas koj yuav tsum tsis txhob siv cov kua taum pauv classic ua rau koj cov zaub mov tseem ceeb.

1. Phytoestrogens. Rau ntuj CrossFit yam tsis siv testosterone boosters, qhov no yog qhov txaus ntshai tshaj plaws, uas tuaj yeem nip tag nrho cov khoom ntawm koj tus kheej testosterone, thiab khi txhua tus nws cov lwg me me, thiaj li tso tseg qhov kev faib tawm tseem ceeb ntawm cov amino acids hauv cov leeg nqaij dhau ntawm qib rov qab.
2. Muaj feem ntau cov kev mob tshwm sim. Ua ntej tshaj plaws, qhov no yog qhov pheej hmoo ntawm gynecomastia, uas tsis tuaj yeem kho nrog tshuaj noj thiab xav tau kev phais mob.
3. Tsis muaj cov khoom tseem ceeb amino acids. Txawm hais tias nws tus nqi qis, kua protein tsis muaj qhov ua tiav amino acid, uas txhais tau tias qee cov amino acids yuav tsum tau yuav kev sib cais lossis noj tsiaj protein.
4. Kev zom zom zom kom hnyav. Tsis zoo li cov protein whey, cov kua roj nyoos muaj cov nplua nuj fiber ntau, uas ua rau nws zom tsis tau.
5. Tsawg suction ceev.
6. Txo cov hwj huam ntsuas. Lwm qhov kev phiv ntawm phytoestrogens thiab qis dua testosterone qhov ntuj.
7. Cov deposition ntawm cov ntaub so ntswg adipose nrog cov khoom siv muaj calorie ntau.

Qhov tseeb, kua protein yog tsis muaj dab tsi tsawg rau tus txiv neej ncaws pob tshaj li haus ob peb liv ntawm npias txhua hnub. Tej zaum qhov ua raug mob yog qhov haj yam hais tawm, txij li cov phytoestrogens uas ua lub poov xab cov cawv ua ib feem khi rau hauv lub siab nrog rau cawv.

Cov txiaj ntsig tsis lees txais

Txawm hais tias tag nrho cov kev poob tawm, cov kua protein tseem yuav muaj hauv kev xav tau ntawm kev ua lag luam nyob rau hauv nws cov ntawv ntau yam. Nws yog txhua yam hais txog cov txiaj ntsig uas tuaj yeem ua tau ntxiv ib qhov ntawm cov protein.

1. Nqi. Soy protein yog ntau zaus pheej yig dua li txawm tias KSB 80% los ntawm Belarusian tsob ntoo. Tus nqi nruab nrab ntawm ib kilogram ntawm cov ntaub ntawv raw los ntawm cov khoom xa khoom tsis tshua tshaj $ 3. Hauv cov kua txiv sib cais, tus nqi tsis tshaj $ 4.
2. Lub peev xwm los tswj cov qib hormonal rau cov poj niam. Yog tias koj yog tus neeg sawv cev ntawm kev sib deev ncaj ncees, koj tsis tas yuav ntshai phytoestrogens: tus poj niam lub cev paub yuav ua li cas metabolize lawv kom raug.
3. Cov amino acid profile pauv txawv ntawm whey.
4. Lactose dawb. Qhov no tso cai rau koj kom haus phaus ntawm cov kua protein uas tsis ua kom mob hlwb los ntawm txoj hnyuv.
5. Lub xub ntiag ntawm fiber ntau. Qhov pheej yig dua ua raw cov ntaub ntawv, muaj fiber ntau nws muaj, thiab qhov no nyob rau hauv lem normalizes kev zom.
6. Haum rau cov neeg tsis noj nqaij. Cov khoom lag luam tau tsim los ua ib qho kev hloov chaw uas muaj kev nyab xeeb ntawm cov protein rau cov neeg, rau ntau yam, tsis txhob haus cov khoom tsiaj.
7. Haum rau cov neeg mob ntshav qab zib.

Taum cais

Dab tsi yog kua protein nyob hauv nws daim ntawv zoo tagnrho? Cov kua taum no yog rho tawm. Tsis zoo li taum pauv taum pauv, nws yuav luag txhua yam tsis zoo ntawm cov khoom tsis zoo xws li tshuaj fiber thiab phytoestrogens. Tag nrho cov no ua rau nws qhov kev tsis txaus siab los nqis peev ntau dua hauv kev noj zaub mov kom zoo dua li kev yuav lwm hom protein.

Vim yog ua kom tiav hydration thiab ib feem ntawm fermentation, cov protein ntau ua rau tsis pom zoo rau cov amino acids. Cov ncauj lus tag nrho, nrog rau kev qhia txog kev noj qab nyob zoo, muaj kev txhim kho. Yog lawm, nws tseem tsis muaj qhov sib npaug ntawm cov amino acids tseem ceeb (tshwj xeeb tshaj yog isoleucine, uas tau koom nrog tsim cov glycogen depot), tab sis kev noj cov protein no muaj kev nyab xeeb ntau dua li kev pheej hmoo gynecomastia hauv kev nrhiav tus tshiab pancake rau barbell.

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Yuav siv li cas

Yog tias koj txiav txim siab noj cov kua taum sib cais, xyuas seb yuav ua li cas noj kua taum protein ua txoj kev qub.

Thawj Npaj Ua:

1. Xam cov feem pua ​​ntawm lub cev nyhav.
2. Laij tus naj npawb tawm kev ua tawm hauv ib lub lis piam.
3. Xam xyuas seb muaj protein ntau npaum li cas thaum nruab hnub.
4. Xam tag nrho cov nyiaj tsis txaus.

Ntxiv mus - qhov nyiam tshaj plaws. Yog hais tias ib tus neeg ncaws pob ntawm qhov nruab nrab kev cob qhia xav tau txog 2 g ntawm cov protein ntau hauv ib phaus ntawm lub cev lossis txog 2.5 g ntawm cov protein whey, tom qab ntawd nrog kua nqaij sib cais txhua yam yog qhov nyuab dua. Yog tias koj muaj lwm cov khoom muaj protein ntau nrog cov sib txawv ntawm amino acid profile, tom qab ntawd tsuas yog 1 g ntawm kua protein rau 1 kg ntawm lub cev txaus. Tab sis yog tias tsis muaj lwm qhov chaw ntawm kev rov ua tiav qhov nyiaj tsis txaus, koj yuav tsum nce thaj chaw cov kua protein ntau dua 5 zaug.

Cia peb ua qauv piv txwv: tus neeg ncaws pob - 75 kg ntawm qhov hnyav - 15% lub cev rog. Tus nqi ntawm cov protein ntau los ntawm cov zaub mov yog 60 g .Tej kev muaj peev xwm yog 77, 5 g ntawm cov protein. Thaum muaj kua protein, koj yuav tsum tau noj 250 g ntawm hmoov ib hnub, uas yuav zoo ib yam li ib qho kev ua tiav ntawm 4 protein ntawm ib hnub. Kev faib faib tau ua txoj hauv kev no.

Ntawm kev cob qhia hnub:

1. Thawj cov protein kom tsawg yuav siv thaum sawv ntxov, 25-30 feeb tom qab noj mov tseem ceeb. Qhov no yuav nce tag nrho cov amino acid profile, uas nyob rau hauv lem yuav txiav qhov ntau npaum ntawm cov kua protein nyob hauv ib nrab.
2. Qhov thib ob teem sijhawm yog 20-30 feeb tom qab noj su raws li cov txheej txheem ib yam.
3. Cov zaub mov thib peb kaw lub qhov rais protein ua vim muaj kev cuam tshuam ntawm kev tawm dag zog ntawm cov leeg nqaij.
4. Qhov noj kom tau plaub ntawm cov protein co yog thaum 5 txog 7 teev tsaus ntuj kom muaj cov nyhuv los tiv thaiv catabolic.
5. Kawg noj protein ntau yog thaum tsaus ntuj.

Hnub tsis muaj kev kawm:

1. Thawj cov protein kom tsawg thaum sawv ntxov, 25-30 feeb tom qab noj mov tseem ceeb. Qhov no yuav nce tag nrho cov amino acid profile, uas nyob rau hauv lem yuav txiav qhov ntau npaum ntawm cov kua protein nyob hauv ib nrab.
2. Qhov thib ob teem sijhawm yog 20-30 feeb tom qab noj su raws li cov txheej txheem ib yam.
3. Qhov noj peb zaug ntawm cov protein co yog thaum 17-19 teev tsaus ntuj los txo cov kev puas tsuaj rau cov ntaub so ntswg.
4. Kawg noj protein ntau yog thaum tsaus ntuj.

Kev ua tau zoo hauv kev ua kis las

Hmoov tsis zoo, vim tias nws tsis tiav cov amino acid profile, txawm tias kua cais tawm muaj tsawg heev potency rau nce thiab tswj cov leeg nqaij. Kev ua tau zoo tshaj plaws, kua protein yog pom zoo kom ua ke nrog cov ceg ntoo amino acids. Txawm li cas los xij, los ntawm kev pom ntawm kev lag luam, kev hloov pauv ntawm cov amino acids uas ploj lawm ntawm lub ntsiab qhov tseem ceeb ntawm cov kua cais tawm yog qhov tsis zoo. Nws yog qhov pheej yig dua los yuav cov whey protein thiab tau txais txiaj ntsig ntau dua nrog kev phiv tsawg.

Nyob rau tib lub sijhawm, nrog kev siv lub sijhawm ntev ntawm lim huv, nws yog ua tau kom ua tiav cov txiaj ntsig tsis yog los ntawm kev nce qib ntawm cov txheej txheem anabolic, tab sis los ntawm tag nrho thaiv catabolism hauv lub cev. Qhov no yog lwm txoj hauv kev los cuag myofibrillar hypertrophy.

Tshwj rau cov ntxhais

Thiab tam sim no cov lus nug classic uas txhua tus ntxhais nug yog - yuav soy protein pab koj kom poob phaus? Cov lus teb yog. Rau cov poj niam lub cev, txhua yam tsis zoo ntawm cov kua protein tig mus rau hauv qhov zoo. Qhov no siv feem ntau rau cov khoom pheej yig ntawm cov khoom siv, tsis yog kua cais tawm. Cas cov phytoestrogens pom nyob rau hauv cov taum pauv cov taum pauv pab koj kom ua tiav koj cov hom phiaj hnub nyoog?

Qhov no pab txhawb rau cov txiaj ntsig:

1. Qhov tshuaj tiv thaiv keeb kwm yav dhau los yog qhov qub. Qhov no pab tau tshwj xeeb tshaj yog thaum lub sijhawm coj khaub ncaws tawm ua pob, uas feem ntau yog los ntawm cov huab noj cov zaub mov mono.
2. Qib ntawm virilization yog txo.
3. Kev tawm ntawm cov dej tawm hauv lub cev txo nrog kev txo qis hauv sodium.
4. Cov leeg mob ua kom ywj pheej vim yog cov ntsiab lus nquag muaj nyob hauv cov protein.
5. Kev zom plab yog txhim kho ua tsaug rau cov muaj fiber hauv hauv cov taum pauv.

Thiab qhov tseem ceeb tshaj plaws: kua protein muaj peev xwm tso cai rau koj los tswj lub mis, thiab qee zaus tsis tshua muaj siab ntxiv, txawm tias qhov poob hauv lub cev hnyav... Tej zaum qhov no yog vim li cas cov kua taum qab ntuj thiaj li nrov hauv kev lom zem poj niam lub cev.

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Qhov tshwm sim

Taum protein nyob deb ntawm zoo meej. Thiab nws cov pheej yig tsuas yog ib qho kab nuv ntses uas tuaj yeem hloov mus rau qhov tsis muaj kev cuam tshuam rau cov kis las. Tab sis nyob rau hauv rooj plaub koj tsis muaj lwm qhov chaw ntawm cov protein, lossis koj yog los ntawm kev noj zaub tsis zoo, kua cais tawm (tsis yog hom protein, tab sis cais tawm) yog tib txoj kev kom muaj protein txaus tsis tas yuav siv nyiaj. Qhov ua kom yuam kev yog kua rho tawm yog tsis txaus ntseeg ntau dua li lwm tus neeg ncaws pob ncaws pob.

Rau so, nws yog qhov zoo dua rau kev siv nyiaj thiab yuav cov protein whey. Qhov no zam qhov tsis txaus siab cushioning, uas yog tshwj xeeb tshaj yog tseem ceeb rau cov neeg ncaws pob ncaj uas lawv qib testosterone tsuas yog nyob rau theem pib.

Saib cov video: qhia txog sij hawmzookev yos hav zoov (Kaum Ib Hlis 2024).