Protein co hauv tsev: zaub mov txawv thiab kev ntau dua * Hla ntshav

Kev noj protein nyob hauv tsev yog qhov uas tib neeg muaj kev koom tes hauv kev ncaws pob lossis coj kev noj qab haus huv zoo. Feem ntau, lawv yuav tsum tau noj cov protein txaus hauv lawv cov zaub mov kom thiaj li muaj cov zaub mov siab siab, ua rau muaj nqaij lossis rog rog.

Cov kws paub txog kev tawm dag zog feem ntau ntseeg tias koj yuav tsum haus 2 g ntawm protein ib kg ntawm lub cev qhov hnyav.

Yog li, tus neeg ncaws pob 90 kg yuav tsum tau noj 180 g ntawm protein txhua hnub. Tias 's ntau heev. Txhawm rau nkag siab zoo dua ntawm daim duab no, nws tsim nyog pom tias muaj protein ntau, piv txwv li, muaj nyob hauv 800 g ntawm nqaij qaib fillet. Pom zoo, tsis yog txhua tus neeg tuaj yeem noj ntau nqaij qaib hauv ib hnub, vim tias, ntxiv rau qhov no, koj kuj yuav tsum tau rov ua kom lub cev nrog qhov tsim nyog ntawm cov carbohydrates thiab cov rog. Nrog xws li ntim ntawm cov zaub mov, nws yuav nyuaj rau lub plab zom mov kom paub daws txawm tias muaj tus neeg noj qab haus huv kiag li. Hauv cov xwm txheej zoo li no, cov protein shakes tuaj rau hauv txoj kev cawm - nws yooj yim, sai thiab qab.

Hauv tsab xov xwm no, peb yuav qhia koj yuav ua li cas ua lub ntsej muag protein nyob hauv tsev, faib cov zaub mov txawv, thiab muab qee cov lus qhia pab tau zoo siv.

Cov txiaj ntsig ntawm ib qho dej cawv ntuj

Yog tias tsis muaj cov protein txaus hauv cov khoom noj, cov kev ua kis las muaj peev xwm ua tsis tau - lub cev tsuas yog yuav tsis muaj sijhawm rov qab los. Amino kua qaub ua lub tsev cov khoom siv rau kev rov ua haujlwm ntawm cov leeg hlwb raug mob thaum lub zog ua haujlwm. Cov dej haus tshwj xeeb yuav pab daws cov kev xav tau ntawm lub cev rau cov amino acids, ua kom cov txheej txheem rov qab thiab tsim txhua qhov tsim nyog ua kom nce mus rau cov leeg nqaij.

Kev xaiv ntawm cheebtsam

Thaum ua cov protein co rau cov nqaij hauv tsev, koj tus kheej xaiv yam twg nws yuav ua nrog. Koj tuaj yeem xaiv cov khoom sib xyaw kom zoo rau koj tus kheej, piv txwv li, siv cov cheese hauv tsev, yog tias koj xav tau protein ntawm kev nqus ntev. Qe dawb tuaj yeem siv yog tias muaj kev xav tau sai los tiv thaiv catabolic tom qab ua haujlwm.

Koj kuj tuaj yeem hloov qhov sib txawv ntawm cov roj uas yooj yim thiab cov khoom noj carbohydrates hauv koj cov dej haus lossis ua rau nws yam tsis muaj lawv txhua yog tias koj tab tom sim kom tshem ntawm cov rog tsis rog.

Cov khoom xyaw ntuj

Cov protein ntau txhuv hauv tsev yog cov khoom noj txom ncauj zoo rau cov poj niam. Thiab tag nrho vim tias lawv tau tsim los ntawm cov khoom xyaw ntuj thiab tsis muaj cov calories ntau ntxiv, vim lawv yuav luag tsis muaj rog thiab carbohydrates yooj yim. Hauv qhov kev tawm dag zog, nws tau ua ntau heev yog kev coj ua thaum cov poj niam ncaws pob hloov cov pluas mov kawg nrog xws li dej cawv. Qhov no tso cai rau koj kom tau txais txhua qhov micro- thiab macronutrients uas tsim nyog rau lub cev, tsis tas yuav thauj cov hnyuv nrog cov khoom noj ntau. Tsis tas li ntawd, muaj lub sijhawm yooj yim nyob rau txhua hnub: tsis tas yuav siv sijhawm nyob hauv kev ua noj hmo thiab ntxuav tais diav.

Khoom tau lees tias zoo

Thiab qhov tseem ceeb tshaj, thaum ua kom cov protein co hauv tsev rau cov leeg mob lossis ua rog poob, koj muaj kev ntseeg siab rau cov khoom koj tau siv. Thaum muas lub kaus poom protein hauv cov khw muag khoom noj kis las, koj tsis tuaj yeem lav 100% tias cov khoom lag luam tau siv cov khoom ua tau zoo, thiab cov khoom sib xyaw ua ke yuav sib haum nrog uas tau qhia hauv pob. Tsis tas li, txawm nyob rau hauv loj cov khoom noj khoom haus khw muag khoom noj saw, yeej ib txwm muaj kev pheej hmoo ntawm kev khiav mus rau qhov cuav ua hauv qhov tsis nkag siab thiab los ntawm cov khoom xyaw dubious. Cov fakes zoo li no feem ntau muaj cov hmoov txhuv nplej siab, maltodextrin, qab zib thiab lwm cov carbohydrates yooj yim, uas txo cov zaub mov muaj txiaj ntsig ntawm cov protein rau xoom.

Lub ntsiab ntawm cov haus

Cov ntsiab lus protein ntawm peb lub cocktails yog mis nyuj, mis nyuj uas tsis muaj roj thiab cov qe dawb.

Mis

Nws yog qhov zoo dua los xaiv cov mis nyuj nrog qhov feem pua ntawm cov rog. Nco ntsoov tias, txawm li cas los xij, cov mis ntawd muaj cov lactose, uas muaj carbohydrate ntau. Yog li ntawd, yog tias koj tab tom noj zaub mov nruj, thiab txawm tias ib qho me me ntawm cov carbohydrates yooj yim yog contraindicated rau koj, nws zoo dua los hloov mis nrog dej dawb. Nws yuav tsis qab heev, tab sis ntau ntau hauv calories ntau.

Tsev cheese

Ib zaj dab neeg zoo sib xws yog nrog tsev cheese, tab sis nws cov ntsiab lus lactose tsawg dua. Hmoov tsis zoo, tsis zoo lub tuam ntxhab feem ntau ntxiv cov hmoov txhuv nplej rau hauv tsev cheese, uas ua rau nws tsis muaj txiaj ntsig ntawm qhov khoom noj kom zoo. Yuav tsev cheese tuab ntawm cov chaw tsim khoom thiab ntseeg siab. Koj yuav tsum tsis txhob yuav cov tsev cheese loj los ntawm qhov hnyav, vim tias tsis muaj ib tus tuaj yeem lav koj tias nws cov ntsiab lus cov rog yuav sib haum rau qhov tshaj tawm. Koj tuaj yeem siv cov tsev me ntawm tsev cheese: tsis tu ncua, nplej thiab muag, tab sis tsis txhob hnov qab xyuas seb muaj protein ntau npaum li cas, rog, carbohydrates thiab calories rau ntawm daim ntawv lo khoom.

Qe dawb

Rau cov qe dawb, nws yog qhov muaj txiaj ntsig tshaj plaws los siv cov fwj ntses pasteurized ua kua qe dawb. Tam sim no yuav nws tsis yog ib qho teeb meem. Cov khoom xyaw no tuaj yeem muas tau yooj yim ntawm cov khw muag khoom noj khoom haus lossis kis kom online rau kev xa menyuam.

Qe dawb yog qhov zoo tshaj plaws rau kev ncaws pob. Nws yog nplua nuj nyob rau hauv tseem ceeb amino acids thiab yog heev digestible. Tsis txhob txhawj txog salmonellosis, cov protein yog pasteurized tag thiab ua kom zoo zoo. Yog lawm, koj tuaj yeem noj cov qe qaib li niaj zaus. Tab sis yog tias koj noj lawv yam tsis muaj kev kho cua sov, ces tsuas muaj kev pheej hmoo, txawm hais tias me me, ntawm kev tos txais salmonella. Ntxiv rau, ib lub qe qaib tag nrho muaj li 6 gram ntawm cov protein thiab tib cov rog. Qhov no yuav ua rau cov dej cawv zoo ib yam tsis muaj zog.

Koj tuaj yeem hloov cov qe qaib nrog quail qe, tab sis qhov no yuav nyuaj rau qhov kawg tshwm sim - cov amino acid muaj pes tsawg leeg ntawm ob yam khoom no yuav luag zoo ib yam. Qhov teeb meem tsuas yog nrog cov protein no yog tias qee tus neeg muaj teeb meem zom cov qe dawb. Kev noj cov enzymes tam sim ntawd tom qab haus dej cawv yuav pab daws qhov teeb meem no.

Carbohydrates

Koj tuaj yeem ntxiv cov complex thiab yooj yim carbohydrates rau koj cov qib protein ua kom pom. Qhov zoo tshaj plaws ntawm kev ua kom tau carbohydrates yog oatmeal. Lawv yog qhov pheej yig, koj tuaj yeem yuav lawv ntawm txhua lub khw, thiab lawv cov glycemic index tseem qis dua li cov txhuv lossis cov buckwheat. Thiab cov ntsiab lus calorie ntawm oatmeal ib 100 grams ntawm cov khoom hauv qhov hnyav tsuas yog 88 calories.

Tsis tas li ntawd, thaum npaj dej haus rau hauv rab, tov hauv oatmeal yuav tsum tau tsoo thiab muab cov dej cawv rau lub qab ntxiag, tuab me ntsis sib xws. Yog tias koj nyob hauv lub sijhawm ntawm kev nkag mus rau hauv cov leeg nqaij, tom qab ntawd ib qho me me ntawm cov khoom noj khoom haus kom yooj yim kuj raug tso cai. Tshwj xeeb tshaj yog tias koj tab tom ua lub dej cawv rau noj tam sim ntawd tom qab sawv los yog tom qab kev cob qhia. Nws yog qhov zoo tshaj plaws rau kev xaiv rau cov khoom ntuj xws li txiv hmab txiv ntoo tshiab, berries lossis zib ntab. Ntxiv nrog rau kev saj thiab kev noj qab haus huv, qhov no yuav ntxiv fiber ntau rau cov khoom, uas yuav txhim kho nws txoj kev nqus.

Yog tias koj xav ntxiv cov qab zib rau koj co, nws yog qhov zoo tshaj plaws los siv cov khoom qab zib xws li aspartame lossis stevia.

Tus nqi ntawm qhov hloov yuav tsum muaj mob nrab; koj yuav tsum tsis txhob overdo nws ib qho twg. Yog lawm, cov saj ntawm cov khoom qab zib no txawv ntawm cov piam thaj tsis tu ncua, tab sis lawv yuav tsis nce cov ntsiab lus ntawm cov dej cawv.

Yog tias muaj qhov yuav tsum tau ua kom cov dej haus kom muaj txiaj ntsig ntxiv (qhov no yuav ua kom cov txheej txheem rov qab los ntawm kev ua haujlwm), tom qab ntawd ntxiv me me ntawm cov txiv ntoo yog qhov ua tau zoo. Walnuts, almonds thiab txiv laum huab xeeb yuav tsum tau nyiam. Lawv muaj ntau ntawm cov roj ntsha uas tsis muaj cov rog omega-3 thiab omega-9, uas muaj cov txiaj ntsig zoo ntawm kev ua haujlwm ntawm cov hlab plawv los ntawm kev txo cov roj cholesterol hauv cov ntshav.

Koj tuaj yeem ntxiv cov txiv laum huab xeeb, tab sis nco ntsoov ntsuas nws hnyav. Yog tias koj ntsuas qhov feem "los ntawm qhov muag", ces koj tuaj yeem tsis yooj yim xam thiab ua kom cov dej cawv ntau dhau ntawm cov calories, uas, yog tias noj tsis tu ncua, yuav tsim kom muaj ntau tshaj ntawm cov calories hauv lub cev thiab tuaj yeem ua rau koj qhov hnyav nce. Rau tib qho laj thawj, zam kev ntxiv cov zaub mov uas muaj cov rog pauv, xws li dej khov nab kuab lossis chocolate kis tau.

Cov dej cawv txais tos tswvyim

Thaum twg thiab ntau npaum li cas cov protein ntau shakes yuav tsum tau noj yog cov lus nug ntawm tus kheej ib leeg. Nws nyob ntawm ntau yam. Piv txwv li, lub sijhawm ntawm kev sawv thiab poob tsaug zog, muaj pes tsawg tus noj mov nruab hnub, ib txwm muaj peev xwm nce phaus ntxiv, thiab lwm yam.

Hauv cov ntxhuav hauv qab no, peb tsuas yog qhia txog lub tswv yim kev haus dej haus cawv yog tias koj xav kom poob ceeb thawj lossis nce lub cev nqaij.

Rau feem ntau cov neeg ncaws pob, cov kab mob protein hauv tsev hauv qab no yuav ua haujlwm kom nce cov leeg:

Tam sim ntawd tom qab waking (tus nqi ntawm cov protein yuav tsum me me thiaj li kom tsis txhob hnyav lub plab hnyuv, 20-25 grams protein yog txaus).
Nruab nrab ntawm cov zaub mov noj (qhov no yuav ua rau koj txuas ntxiv txhim kho cov metabolism thiab tsim kom muaj ntau yam ua ntej rau kev loj hlob ntawm cov leeg nqaij, qhov zoo tshaj plaws yog 30-35 grams protein).
Kev ua haujlwm tom qab (qhov no yuav nres cov txheej txheem catabolic thiab pib rov ua cov txheej txheem, zoo tagnrho - 30 gram ntawm cov protein sai sai).
Ua ntej pw (qhov no yuav tiv thaiv cov leeg nqaij los ntawm catabolism rau hmo ntuj tag nrho, koj tuaj yeem nce ntxiv pab rau 50 gram ntawm cov roj ntsha qeeb-protein).

Yog tias koj xav kom poob cov phaus ntxiv, cov txheej txheem hauv qab no rau kev noj cov protein shakes rau qhov poob phaus yog qhov haum rau koj:

Tam sim ntawd tom qab waking (20-25 grams ntawm cov protein yuav txaus, koj tuaj yeem ntxiv qee cov carbohydrates rau qhov no thiab hloov cov pluas mov ua ntej nrog pob tawb).
Kev ua haujlwm tom qab (30 gram ntawm Cov Khoom Noj Sai Sai yuav pab koj rov qab zoo dua thiab txhawb lub zog).
Hloov ntawm pluas mov kawg lossis ua ntej mus pw (thaum yav tsaus ntuj, koj tseem yuav tsum tsis txhob yuag cov zaub mov noj, yog li noj hmo tuaj yeem hloov nrog dej cawv ua rau lub hauv paus ntawm cov nqaij nyuj uas tsis muaj rog).

Qhia Ua Qos Ci Cocktail

Yog tias koj xav nce cov nqaij ntshiv loj, tom qab ntawd, ntxiv rau cov protein, ib feem tseem ceeb ntawm kev noj haus yuav tsum yog cov nyom carbohydrates. Qhov no tuaj yeem txhais yooj yim rau hauv dej cawv los ntawm kev ntxiv oatmeal rau nws. Ob peb carbohydrates yooj yim tseem yuav ua tsis muaj kev phom sij, yog li koj tuaj yeem nyab xeeb ntxiv cov txiv hmab txiv ntoo, berries lossis zib ntab, tab sis hauv kev sim.

Yog li, ntawm no yog ob peb cov zaub mov txawv hauv peb yuav qhia koj yuav ua li cas kom ua rau cov protein co.

350 ml mis nyuj + 80 grams oatmeal + 200 ml ntawm kua qe dawb + 100 grams ntawm txiv pos nphuab	Cov dej sib tov no yuav ua rau koj lub cev txog 35 grams ntawm cov protein ua tau zoo kom zoo sai, txog li 50 gram ntawm cov carbohydrates los ntawm oatmeal, thiab 25-30 grams ntawm cov carbohydrates yooj yim los ntawm cov txiv ntoo thiab cov mis. Cov co no zoo meej rau kev coj mus kuaj tom qab kev cob qhia.
400 ml dej + 250 ml kua qe dawb + 1 txiv tsawb + 25 grams zib ntab + 25 grams ntawm noob txiv ntoo	Haus dej haus no yuav muab koj li 35 gram ntawm cov protein zoo, txog 45 grams carbs yooj yim. Qhov zoo tagnrho hauv nruab nrab ntawm cov pluas noj, qhov kev co no yuav ua rau koj lub cev rau kev ua haujlwm zoo.
350 ml mis nyuj + 200 grams uas muaj roj tsawg hauv tsev cheese + 2 ntsiav tshuaj qab zib + 40 grams raspberries	Cov dej haus no muab lub cev nrog kwv yees li 50 gram ntawm cov casein protein, uas yuav ua kom paub tseeb tias muaj cov amino acids rau hauv cov ntshav li 5-6 teev. Nws muaj tsawg cov carbohydrates hauv nws, thiab kab laum no yuav tsis ua rau muaj zog tawm ntawm insulin. Lub tswv yim zoo rau noj ua ntej mus pw.

Txoj Kev Haus Cawv Ua Rog

Kev poob ceeb thawj yog qhov tsis yooj yim sua yam tsis ua raws li kev noj zaub mov hauv lub cev qis. Qhov ntau ntawm cov rog hauv cov zaub mov noj yuav tsum tseem me me - tsis pub ntau dua 1 gram ib 1 kg ntawm lub cev qhov hnyav. Yog li, peb npaj haus dej raws li tus cai qub - muaj protein ntau, qhov tsawg kawg ntawm carbohydrates thiab cov rog. Cov ntsej muag protein no yog qhov zoo rau cov menyuam ntxhais vim tias lawv tau calories tsawg thiab yuav tsis ua teeb meem rau koj daim duab.

400 ml dej + 200 ml kua roj qe dawb + 2 ntsiav tshuaj sweetener + 50 grams low-calorie jam	Cov dej qab zib zoo no yuav muab rau koj li 30 gram ntawm cov protein zoo thiab tsawg carbs. Yog tias koj pom qhov tsis muaj calorie-dawb jam rau ntawm kev muag, koj tuaj yeem ntxiv nws rau dej cawv, tab sis saj yuav hloov rau qhov tsis zoo. Qhov zoo tagnrho rau kev ua kom tiav-ua haujlwm kom nrawm.
400 ml dej + 100 grams roj tsis muaj rog tsev cheese + 100 ml ntawm cov qe qe dawb + 50 grams oatmeal + 2 cov ntsiav tshuaj qab zib + 30 grams ntawm cov txiv ntoo tshiab lossis cov muaj calorie tsawg.	Los ntawm kev haus dej haus no, koj yuav tau txais li 30 gram los ntawm ob qhov protein sib txawv: nqus thiab nrawm nqus. Yog li, koj tau txais ib hom analogue ntawm cov protein ua txoj. Los ntawm kev ntxiv cov oatmeal thiab berries rau koj lub pob cij, koj yuav ua rau nws muaj ntau dua li cov khoom noj muaj txiaj ntsig thiab tuaj yeem hloov thawj pluas mov nrog nws.
400 ml dej + 300 grams uas tsis muaj roj ntau hauv tsev cheese + 2 ntsiav tshuaj qab zib + 100 grams ntawm blueberries lossis blueberries	Tom qab haus dej cawv no, koj yuav tau txais txog 40 grams ntawm casein protein, thiab blueberries lossis blueberries yuav muab cov dej cawv qab ntxiag cream rau Berry saj, xyaum tsis muaj nce nws cov ntsiab lus hauv calorie. Lub tswv yim zoo rau noj ua ntej mus pw.