Protein cov hmoov nplej yog thawj theem hauv qhov muaj koob npe nyob hauv feem ntau cov qeb ntawm kev noj zaub mov. Hnub no koj yuav kawm txog cov txiaj ntsig ntawm whey protein rau qhov poob phaus thiab cov leeg nqaij vim li cas nws nrov dua lwm hom protein hmoov thiab muaj protein ntau li cas?
Hais txog ntawm whey protein
Cov hmoov nplej dawb tau tsim los ntawm whey los ntawm kev lim thiab tshem cov tshaj ntawm carbohydrates thiab rog. Nws yog cov khoom siv rau ntuj, tsis muaj tshuaj lom, raws li ib txwm xav, thaum nws los txog yam khoom noj khoom haus. Cov thev naus laus zis ntawm kev tsim cov hmoov protein yog sawv cev los ntawm daim duab:
Los ntawm whey protein
Protein ntau cov hmoov nplej muaj cov kab ua ntej hauv kev muag khoom hauv yuav luag txhua lub khw muag khoom sportpit. Yog vim li cas? Qhov nrov ntawm whey protein tuaj yeem piav qhia los ntawm cov hauv qab no:
- Protein cov hmoov nplej muaj yuav luag tag nrho cov teeb meem ntawm cov amino acids tseem ceeb thiab muaj lub siab ua rau muaj roj ntsha. Ntxiv rau, nws yog tus thawj coj los ntawm ntau ntawm cov amino acids tseem ceeb.
- Qhov no yog cov protein siv tau nrawm: amino acids tam sim ntawd rau cov leeg nqaij rau kev sib txuas ntawm cov leeg nqaij.
- Nws muaj cov txiaj ntsig zoo ntawm lub cev tsis muaj zog thiab ua kom zoo tshaj tawm cov kua dej tso kua mis.
- Nws yog cov khoom zoo rau kev noj tom qab kev qoj ib ce.
- Dissolves zoo thiab qab qab zoo.
- Whey muaj protein ntau yog qhov khoom lag luam zoo tshaj plaws hais txog nqe thiab qhov zoo.
Nyeem ntxiv txog cov txiaj ntsig thiab kev phom sij ntawm cov protein peb tau sau hauv tsab xov xwm: Cov txiaj ntsig thiab kev phom sij ntawm cov protein.
Thaum twg thiab yuav ua li cas noj whey protein?
Yog li, lub sijhawm zoo rau noj protein:
- Thaum sawv ntxov. Rau 7-8 teev, txog thaum kawg pw, lub cev tsis tau txais lub zog. Thiab raws li nws pib siv cov khoom siv thaub qab glycogen los ntawm daim siab thiab cov leeg nqaij thiab cov amino acids, uas tau los ntawm kev tawg cov leeg. Ib qho ntxiv, thaum sawv ntxov cov tshuaj hormone cortisol, uas ua rau cov leeg nqaij puas. Yog tias koj haus cov protein whey sai, cov txheej txheem no tuaj yeem tiv thaiv tau.
- Ua ntej workout. Kev nqus ntawm whey protein 30 feeb ua ntej ib qho kev tawm dag zog yuav muab lub cev nrog cov amino acids tseem ceeb. Qhov no yuav muab lub zog thaum lub zog ua haujlwm hnyav thiab pab ua kom tsis txhob muaj cov leeg nqaij catabolism.
- Tom qab ib workout. Tom qab ib qho kev tawm mus ua haujlwm hauv koj lub cev tshwj xeeb tshaj yog qhov nqus tau cov khoom noj muaj txiaj ntsig, yog li nws yog lub sijhawm zoo tshaj plaws rau kev noj cov protein sai. Protein ntau cov hmoov nplej yuav muab cov amino acids tso rau hauv cov hlab ntshav kom loj hlob ntawm cov leeg nqaij.
Yog tias koj haus whey protein ib hnub ib zaug, nws yog qhov zoo tshaj rau haus nws li ntawm ib nrab ib teev tom qab kev ua haujlwm. Yog tias koj tsis ua kom tawm dag zog, ces haus thaum sawv ntxov.
Nruab nrab cov pluas noj siv cov protein whey hauv nws daim ntawv dawb huv yog tsis tsim nyog, vim tias nws tau nqus tau, thiab koj yuav hnov sai sai thaum tshaib plab. Yog tias koj xav zom lub sijhawm ntev dua noj cov khoom uas muaj cov ntsiab lus rog zoo li txiv ntoo. Qhov no yuav ua rau qeeb nqus cov hmoov, thiab tom qab ntawd koj lub sijhawm ntev yuav tsis hnov tshaib plab.
Cov hmoov nplej yog yooj yim yaj hauv dej, yog li nws txaus los tuav lub khob lossis lub raj mis (feem ntau, qhov no tau ua tiav siv lub tshuab tshwj xeeb). Dhuav cov protein hauv mis, dej, kua txiv - koj xaiv. Yog tias koj ua kom qhuav, nws yog qhov zoo tshaj rau yaj cov protein hauv dej kom txo qis cov carbohydrates thiab cov rog.
Cov hom whey protein
Nyob ntawm seb cov protein ntau ntawm whey protein yuav yog ntawm peb hom:
- Whey mloog zoo (cov ntsiab lus protein ntawm 50-85%)Cov. Hauv kev tsim cov whey concentrate yog qhov tsis txaus ntawm kev lim cov protein, yog li muaj cov rog thiab carbohydrates. Txawm li cas los xij, mloog zoo nws cov nqe txaus siab thiab muaj protein ntau (70% thiab siab dua) yog qhov khoom zoo tshaj plaws.
- Cov hmoov nplej dawb sib cais (cov ntsiab lus ntawm 90-95%). Nqus hmoov ntxuav nrog cov protein ntau, tab sis tus nqi ntau dua. Rau cov neeg uas nyob hauv kev ziab khaub ncaws thiab zam kev tsis muaj cov roj thiab carbohydrates tsis tsim nyog.
- Whey hydrolyzate (cov ntsiab lus protein ntawm 90-95%). Lub hydrolyzate yog ua rau cov tshiab thev naus laus zis nrog kev pom zoo. Nws yog khoom kim kim thiab tsis nrov heev.
Whey concentrate yog qhov muaj protein ntau thiab tsim nyog rau yuav luag txhua lub hom phiaj. Yog tias koj tsis nyob hauv txoj kev ziab, koj tuaj yeem ruaj ntseg yuav cov ntawv nyeem. Tab sis them sai sai rau cov ntsiab lus ntawm cov protein hauv 100 g hmoov. Zoo dua tsis txhob sim txuag nyiaj los ntawm kev yuav khoom siv cov hmoov protein nrog 50% ethyl protein, vim tias thaum kawg koj yuav tsuas poob nedopoluchit cov protein ntau.
Whey muaj protein ntau rau qhov kev poob phaus thiab lub cev nce ntxiv
Whey muaj protein txhawb kom yuag poob! Qhov no tsis yog rog hlawv thiab tsis yog cov khoom siv khawv koob uas yuav pab koj tshem tawm ob sab thiab cellulite. Protein yog protein nyob hauv cov hmoov ntawv, uas ua rau cov leeg mob nce siab. Yog li nws tsis muaj qab hau thiab tsis muaj qab hau rau haus whey protein rau poob phaus.
Tib txoj hauv kev tso siab rau kom poob ceeb thawj yog khoom noj khoom haus hauv lub moj khaum ntawm qhov kev ntsuas tsis zoo hauv caloric. Thiab ntawm no yog qhov twg protein hmoov tuaj yeem yog koj tus pab cuam tsis ncaj. Ua ntej, nws yog khoom noj txom ncauj uas tsis muaj zaub mov noj kom yooj yim rau koj nrog koj taug kev lossis mus ua haujlwm. Thib ob, cov protein koj yuav yooj yim tuaj yeem sib sau cov nqi ntawm cov protein, thaum tsis tau nce siab ntawm cov calories txhua hnub. Thib peb, cov protein ua kom zoo rau kev zais ntawm cov kua dej insulin thiab yog li pab koj tswj koj lub siab.
Yuav ua li cas los xam cov calories ntau ntawm whey protein?
Feem ntau sau ntawv ntawm pob ntawv cov ntsiab lus tsis zoo ntawm cov hmoov, thiab cov ntsiab lus ntawm cov protein, carbohydrates thiab cov rog. Tsis tas li ntawd suav nrog lub hwj ntawv yog daus - daus. Ib qho daus txais kwv yees li 25-30 g ntawm hmoov (tus nqi pes tsawg yog qhia ntawm pob)). Raws li, cov txiaj ntsig no tuaj yeem xam kbzhu protein.
Piv txwv, qhov nrov whey mloog zoo Txheej Txheem Zoo 100% Whey Kub Qauv ib 100 g ntawm hmoov muaj:
- Cov calories: 375 kcal
- Nqaij: 75.0 g
- Cov rog: 3.8 g
- Carbohydrates: 12.5 g
1 lub luj ntawm 30 g muaj:
- Cov calories: 112 kcal
- Nqaij: 22.5 g
- Rog: 1.14 g
- Yog'lar: 3.75 g
Saib xyuas! Cov naj npawb ntawm cov sib txawv ntawm cov hmoov protein muaj sib txawv. Suav cov calories thiab npaum li cas ntawm cov nqaij protein raws cov txiaj ntsig tau teev tseg rau hauv pob tshwj xeeb.
Whey muaj protein ntau rau cov leeg kev loj hlob
Kuv puas tuaj yeem haus cov whey protein, yog tias tsis yog kis las? Txij li qhov no yog cov nquag muaj protein ntau los ntawm mis, nws yog qhov ua tau. Tsis muaj contraindications. Tab sis koj tsis tuaj yeem tsim cov leeg nqaij los ntawm kev noj cov hmoov protein thiab tsis ua kis las. Protein ua rau ua rau cov leeg mob siab, yog tias koj ua kev cob qhia kom muaj zog thiab noj cov protein ntau txhua hnub. Yog tias tsis muaj kev saib xyuas ntawm ob yam no ntawm kev loj hlob ntawm cov leeg yuav tsis txawm tias muaj protein ntau.
Kuv puas tuaj yeem tsim cov leeg tsis muaj protein? Koj tuaj yeem ua tau, tab sis koj yuav tsum hu koj cov protein ntau hauv lwm cov khoom noj. Rau cov txiv neej cov leeg loj hlob hnyav 70 kg, koj xav tau 140 g ntawm cov protein. Piv txwv li, 1 lub qe muaj 7-8 grams protein thiab 100 grams nqaij/ntses-20-25 g ntawm cov protein. Tsis ntau. Yog li, cov protein yog thawj qhov zoo yog tias koj tsis tuaj yeem noj cov protein txhua hnub uas xav tau.
Kim kim tus nqi ntawm cov protein?
Cia peb suav kom meej meej. Noj tus nqi nruab nrab qeb, xws li whey mloog zoo: Ntshiab titanium whey 100%. Piv txwv li, cov tsev txhab nyiaj loj (tshaj 2 kg) yuav xam seb peb tau protein ntau npaum li cas thiab yuav them pes tsawg rau nws:
- Cov nyiaj khaws nyiaj: 2240 g
- Tus nqi: 3500 rubles
- Protein: 74 g ib 100 g ntawm cov khoom
Nrog rau cov protein los ua lub ntsej muag yauv (lub kaus):
- Qhov hnyav ntawm hmoov nyob rau hauv 1 lub plev: 30 g
- Cov protein ntau hauv 1 plev: 22 g
Yog li, peb cia siab tias, raws li peb tau txaus ntawm cov txhab nyiaj protein yog tias peb haus 1 lub sijhawm thaum nruab hnub:
- Kev Pabcuam: 2240 g (qhov hnyav tag nrho cov txhab nyiaj) / 30 g (raws li tuav 1 rab) = 75 servings
Xws li ib qho ntawm cov tsev txhab nyiaj loj txaus rau 75 hnub ntawm kev noj zaub mov ib hnub ib zaug. Koj tuaj yeem noj txhua hnub los yog kom txo / nce ntxiv qhov loj me ntawm cov feem, nyob ntawm kev noj ntawm cov hmoov yuav hloov pauv.
Xam xyuas seb cov kev pab cuam noj haus thiab cov protein zoo li cas:
- 1 tus nqi tsawg dua: 3500 rubles / 75 stingy = 46.6 rubles
- Nqe ntawm 1 g protein: 46.6 rubles / 22 g = 2.11 ruble
Kev suav zoo ib yam koj tuaj yeem sib piv cov nqi uas koj xav tau hauv hom. Tsis txhob saib cov nqi kawg ntawm cov poom ntawm cov protein, sim laij tus nqi ntawm 1 g ntawm protein.
Hom tshuaj thiab cov ntaus nqi whey protein
Thaum muas cov protein ntau, xyuam xim rau cov lus whey nws txhais tau hais tias lub whey. Tom qab ntawd muaj kev kawm tiav:
- WPC mloog zoo
- WPI - whey protein cais
- WPH - hydrolyzate
Top 10 whey protein 2019 zoo tshaj
Txhawm rau khaws cov nqaij ntshiv loj ib tus neeg yuav tsum tau noj tsawg kawg 1 g ntawm protein rau 1 kg ntawm lub cev qhov hnyav, thiab cov leeg nqaij loj yog 2 g ntawm protein rau 1 kg ntawm lub cev qhov hnyav. Whey muaj protein ntau yog txoj hauv kev yooj yim los them nqi rau cov tsis muaj protein ntau, thiab tseem yog tus pabcuam zoo rau kev khaws cia thiab kev loj hlob ntawm cov leeg nqaij.
Saib ntxiv: Cov hom protein zoo sib xws, sib txawv thiab cov yam ntxwv ntawm daim ntawv thov.
በጤና ላይ ጉዳት አያደርስም ????
እኔ በጣም ቀጭን ነኝ እና ክብደት ለመጨመር ያለ ስፖርችቍመርት ቍ ው❓ጨጓራም አለብኝ