Cov txiaj ntsig thiab kev phom sij ntawm protein: 15 pros thiab 5 cons

Feem ntau koom nrog ntxov dua los sis tom qab lo lus nug ntawm kev nkag mus ntawm cov tshuaj ntxiv rau kis las. Niaj hnub no peb yuav tham txog cov txiaj ntsig thiab kev phom sij ntawm cov protein, uas yog cov khoom nyiam tshaj plaws ntawm cov neeg nyiam dag zog.

Protein yog hmoov yog cov muaj protein ntau (feem ntau yog 60-90%) thiab muaj cov rog thiab carbohydrate tsawg. Qhov tseem ceeb tshaj plaws yog cov zom zaub mov protein uas yog vim li cas nws thiaj li nrov ntawm cov neeg koom nrog hauv kev ua kis las. Protein yog tus pab cuam zoo tshaj plaws ntawm koj cov leeg vim lawv xav tau cov khoom noj khoom haus thiab khoom tsim thaum thauj khoom.

Saib kuj:

• Top 10 cov qe ntshav whey zoo tshaj plaws: ntsuam xyuas 2019
• Top 10 tus neeg nce zoo tshaj plaws los tso rau qhov hnyav: ntaus nqi 2019

Qhov zoo thiab kev pom zoo ntawm cov protein

Tab sis raws li nrog ib qho khoom lag luam, cov hmoov protein muaj nws qhov zoo thiab kev pom zoo. Cia peb pom cov lus sib cav txog qhov txiaj ntsig thiab kev phom sij ntawm cov protein.

15 lub ntsiab zoo ntawm cov protein

Nws tsis zoo li tias cov protein yuav tau txais cov koob meej xws li, yog tias tsis yog rau qee qhov kev sib cav hais txog nws cov txiaj ntsig:

1. protein txhawb cov leeg kev loj hlob, thiab yog li ntawd ua tiav qhov kawg tau.
2. Qhov no yog qhov khoom lag luam tshwj xeeb vim nws Dais cov protein tsis muaj cov carbohydrates thiab cov rog ntau.
3. Pab ua kom tsis qab los noj mov los ntawm kev txo cov ntshav qab zib cov ntshav thiab nce qib ntawm cov amino acids dawb.
4. Yog cov khoom noj txom ncauj loj hauv chaw ua haujlwm lossis hauv tsev.
5. Koj tuaj yeem tau txais cov protein ntau txhua hnub, tshwj xeeb tshaj yog rau cov neeg tsis noj nqaij thiab tsis tshwj xeeb ntawm cov nqaij thiab ntses.
6. Protein hmoov yog yooj yim kom haus. Txaus dilute nws nrog dej lossis mis nyuj, thiab cov zaub mov muaj protein ntau npaj.
7. Sai sai thiab yooj yim nqus los ntawm yuav luag 100%, nws tsis tsim kev hnyav hauv lub plab.
8. Muab rau lub cev ntau yam ntawm cov amino acids.
9. Normalizes qib insulin, ob qho tib si hauv cov neeg noj qab haus huv thiab hauv cov neeg mob ntshav qab zib mellitus ntawm yam thib ob.
10. Pab cov neeg ncaws pob kom txhawb nqa lawv lub siab ntev, lub zog thiab lub zog.
11. Koj thaum kawg kaw cov lus nug txog dab tsi los noj tom qab ib ce. Kev zom cov protein tau yooj yim yog qhov kev daws teeb meem zoo tom qab ncaws pob.
12. Lub hmoov yooj yim cia thiab koj tuaj yeem nqa nrog koj txhua lub sijhawm. Tsis zoo li mis nyuj thiab cheese, nws tsis yog cov khoom uas puas tsuaj.
13. Cov protein ntau tau muag nrog cov khoom ntxiv, yog li koj tuaj yeem xaiv qhov nyiam tshaj plaws: chocolate, strawberry, vanilla, thiab lwm yam.
14. Cov protein nyob hauv cov tshuaj pab rau kev ua kis las, yog txhua yam ntuj tso rau hauv tib neeg lub cev.
15. Protein muaj kev nyab xeeb rau kev noj qab haus huv, yog tias tsis pub tshaj qhov tsuas tshuaj thiab ua kis las.

5 lub ntsiab ntawm cov protein tsis txaus

Tab sis cov cons muaj protein ntau ib yam li lwm cov khoom thiab cov yam ntxwv:

1. Protein tuaj yeem ua rau noj zaub mov tsis zoo. Tshwj xeeb ntawm kev pheej hmoo yog cov tib neeg kev txom nyem los ntawm lactose intolerance. Tab sis qhov no tuaj yeem zam tau yog tias koj yuav Qhov Nyiaj Ntxiv Ntxiv uas tsis muaj cov ntsiab lus ntawm cov khoom siv no. Piv txwv li, ib qho kais los sis hydrolyzed whey protein.
2. Ntau tshaj qhov ntau ntawm cov protein tuaj yeem cuam tshuam rau lub siab thiab ob lub raum. Yog tias koj raug kev txom nyem los ntawm cov kab mob ntawm cov plab hnyuv siab raum no, qhov kev lees txais ntawm kev noj zaub mov kom zoo tshaj plaws yog qhov txwv.
3. Protein hmoov yog yuav luag "khoob" khoom uas tsis muaj cov vitamins thiab cov zaub mov. Txawm li cas los xij, muaj kev zam, tshwj xeeb tshaj yog thaum cov neeg tsim khoom txhawb nws nrog cov as-ham.
4. vim rau tus nqi siab ntawm tsis yog txhua tus tub ntxhais kawm tuaj yeem them taus pheej yeem yuav cov khoom noj kis las.
5. Cov ntshiab protein tsis yog cov feem ntau nyiam muag qab haus qab tshaj plaws. Txhawm rau txhim kho qhov qab, cov tuam ntxhab ntxiv cov khoom noj qab zib, ua kom muaj qhov tsw thiab dag.

Cov lus qhia rau kev noj cov protein

Ib yam li lwm yam, txawm tias cov khoom ntuj tsim tshaj plaws, koj yuav tsum paub qhov ntsuas. Peb muab qee cov lus qhia yooj yim rau koj yuav ua li cas kom tsis txhob qhwv cov khoom lag luam muaj txiaj ntsig zoo rau kev puas tsuaj rau lawv txoj kev noj qab haus huv.

1. Sim ua kom xav txog cov cai ntawm kev noj haus muab cov protein. Tus nqi yuav tsum tsis txhob ntau tshaj 2 g ib 1 kg ntawm lub cev qhov hnyav (piv txwv li, qhov siab tshaj plaws ntawm 120 g ntawm protein rau 60 kg ntawm lub cev hnyav).
2. Nws tsis yog yuav tsum tau hloov cov protein hmoov tag nrho noj su thiab noj hmo. Nov yog Khoom Noj Muaj protein ntau xwb.
3. Zoo dua los siv cov tshuaj ntxiv hauv lub sijhawm thaum koj nquag ua kis las. Txwv tsis pub, cov protein yuav tsuas tsis tau kawm.
4. Yog tias koj muaj teeb meem nrog koj lub raum lossis mob siab, ua ntej noj zaub mov protein nrog koj tus kws kho mob tham.
5. Tsis pub tshaj qhov kev pom zoo ntau npaum, xws li 20-30 g ntawm protein ntawm 1 lub sijhawm.

Saib ntxiv: Cov hom protein zoo sib xws, sib txawv thiab cov yam ntxwv ntawm daim ntawv thov.