Txhua tus neeg nyiam kev qoj ib ce thiab kev cob qhia paub axiom: protein - cov khoom siv rau cov leeg. Qhov protein ntau tus neeg ncaws pob noj, nws nce nrawm dua hauv kev ua haujlwm ntawm lub zog thiab cov leeg nqaij.
Nrog rau qhov no hauv siab, cov neeg ncaws pob sib tshooj hauv lawv cov zaub mov ntawm cov khoom lag luam protein thiab khoom noj khoom haus kis las nrog cov ntsiab lus siab ntawm ntau hom protein (cov protein) thiab amino acid complexes. Thiab, raws li txoj cai, xyuas kom meej tias cov protein yog "ua haujlwm." Tsis tas li ntawd, cov nyhuv anabolic cov protein muaj roj hlawv cov khoom – Cov nyhuv no paub tsawg dua.
Nyob rau hauv tsab xov xwm nyob rau hauv ib tug nrov daim ntawv, koj yuav kawm tau li cas hom ntawm cov protein muaj, nyob rau hauv dab tsi cov khoom nws feem ntau thiab yuav siv li cas.
PROPER NUTRITION: yuav ua li cas pib ib kauj ruam zuj zus
Cov ntaub ntawv dav dav txog cov protein
Protein yog cov khoom siv organic, cov molecule uas yog cov saw hlau ntawm cov amino acids (txawm hais tias cov protein molecule tuaj yeem nkag mus thiab cov npe ntawm cov xwm txheej). Ob lub kaum os uas twb muaj lawm nyob rau hauv cov amino acids nyob rau hauv sib txawv ua ke thiab ua rau tag nrho cov loj loj ntau haiv neeg ntawm cov proteins nyob rau hauv cov xwm.
Yim amino acids: leucine, isoleucine, valine, histidine, Litin, methionine, threonine thiab tryptophan yog indispensable, piv txwv li lawv yuav tsum tau noj nrog zaub mov. Tseem muaj conditionally tsis tseem ceeb amino acids - tyrosine thiab cysteine , lub cev tsuas yog tsim los ntawm indispensable. Yog hais tias qhov tseem ceeb amino acids tsis nkag mus rau hauv lub cev kom muaj nuj nqis, thiab "tsim" conditionally interchangeable tsis muaj dab tsi. Tseem muaj ib nrab interchangeable - arginine thiab histidine, uas lub cev synthesizes, txawm li cas los, tab sis nyob rau hauv tsis txaus kom muaj nuj nqis, piv txwv li ib co ntawm lawv yuav tsum tseem muaj nyob rau hauv cov khoom noj.
Txhua qhov kev faib tawm nyuaj no ua rau ib yam: nws tsis yog tsuas yog tus nqi ntawm cov protein noj, tab sis kuj nws zoo. Tias yog vim li cas cog cov protein kom hloov tag nrho cov tsiaj hauv tib neeg noj zaub mov yog teeb meem heev.
Cov protein tau pib tau los ntawm Italian kws tshawb fawb beccari nyob rau hauv thaum ntxov xyoo pua 18th los ntawm cov hmoov nplej (gluten - nws yog, zaub protein). Thaum lub xyoo pua 19th tau tshawb pom thiab kawm feem ntau ntawm cov amino acids, txawm li cas los xij, tag nrho kev paub txog lub luag haujlwm ntawm cov proteins hauv cov kab mob muaj sia tau tuaj rau xyoo pua 20th.
Protein molecules tuaj yeem sib txawv loj heev. Cov protein titin, uas muaj cov qauv ntawm cov leeg nqaij, muaj qhov loj tshaj plaws molecule. Rau lub hom phiaj ntawm kev tsim cov protein no los ntawm lub cev ncaws pob thiab ua raws li cov khoom noj muaj protein ntau, los ntawm Titina (nrog rau dej thiab ntau yam ntxiv) yog "muscle mass".
Vim li cas koj xav tau cov protein
Lub luag haujlwm ntawm cov proteins hauv lub cev yog qhov loj thiab dav. Hauv qab no tsuas yog ib daim ntawv teev luv luv ntawm lub luag haujlwm tseem ceeb uas qhov no ua rau pawg zoo kawg nkaus ntawm cov tshuaj:
- Proteins, hu ua enzymes pab ua catalysts rau ntau yam tshuaj lom neeg. Nrog rau kev koom tes ntawm cov enzymes tshwm sim raws li decomposition cov tshuaj tiv thaiv ntawm complex molecules (catabolism) thiab synthesis (anabolism). Yog tsis muaj protein ntau nws tsis tuaj yeem txhawb nqa thiab tsim cov leeg.
- Kev ua haujlwm zoo: ntau hom proteins tsim cov txheej txheem pob txha ntawm cov hlwb, ib hom "rebar". Cov neeg ncaws pob nto moo collagen protein kuj yog qhov feem ntau uas tsis yog cov qauv, uas nws yog lub hauv paus ntawm cov ntaub so ntswg sib txuas. Proteins tswj peb pob txha mos, leeg, pob txha, pob qij txha noj qab nyob zoo.
- Ntau hom proteins ua haujlwm tiv thaiv, thiab kev tiv thaiv yog nqa tawm hauv txhua qhov chaw: tiv thaiv kab mob, tshuaj, lub cev. Qhov no cuam tshuam rau cov xwm txheej dav dav ntawm lub cev thiab nws txoj kev tiv thaiv kab mob.
- Nrog kev pab los ntawm cov proteins yog cov kev cai ntawm ntau yam txheej txheem nyob rau hauv lub cell. Yog tsis muaj proteins yog tsis yooj yim sua kom rov tsim cov hlwb thiab kho cov ntaub so ntswg puas.
- Ib feem loj ntawm cov tshuaj hormones (xws li anabolic xws li insulin) yog cov proteins lossis peptides. Proteins normalizes lub General mob ntawm lub hormonal system.
- Proteins ua haujlwm tswb. Dhau ib hom "pab pawg" thoob plaws hauv lub cev, cov hlwb ua dab tsi.
- Kev thauj cov proteins yog "lub luag haujlwm" rau kev hloov pauv ntawm ntau yam tshuaj mus rau hauv lub cell, hauv lub cell, los ntawm lub cell thiab los ntawm cov hlab ntsha. Qhov no muab sijhawm rau kev nkag mus rau cov zaub mov tseem ceeb rau txhua qhov xwm txheej xwm txheej ceev rau cov tub ceev xwm.
- Qee cov proteins ua "ntxiv" amino acids uas yog qhov ua rau, yog tias lub cev rau ib qho laj thawj lossis lwm qhov xav tias lawv tsis muaj. Nws muab txoj hauv kev los muab lub cev ib hom kev cia.
- Lub cev muaj zog ua haujlwm: kev sib cog lus ntawm cov leeg tshwm sim vim yog pab pawg ntawm "lub cev muaj zog". Qhov no muaj kev cuam tshuam ncaj qha rau cov txheej txheem ntawm lub neej ib txwm thiab cov txheej txheem kev cob qhia.
- Receptor muaj nuj nqi yog vim protein receptors nyob rau hauv lub cev teb rau cov nyhuv ntawm cov tshuaj hormones, ntau yam tshuaj, stimuli sab nraud, thiab lwm yam.
Leej twg yog ib qho tseem ceeb ntawm cov proteins
Protein nyob rau hauv qhov yuav tsum tau, ntawm chav kawm, yuav tsum muaj nyob rau hauv cov zaub mov ntawm leej twg, tab sis muaj ntau pawg ntawm cov neeg uas tsis muaj protein ntau hauv kev noj haus tshwj xeeb yog contraindicated.
Ntawm lawv yog cov hauv qab no:
- Cov neeg muaj kev kub ntxhov, ntau tshaj qhov nruab nrab, kev tawm dag zog. Nws thiab cov neeg uas koom nrog kev ua kis las sib txawv, thiab cov neeg koom nrog kev ua haujlwm hnyav (cov neeg ua haujlwm tsim kho, miners, porters, thiab lwm yam).
- Cov menyuam yaus, cov tub ntxhais hluas thiab cov hluas, uas yog, tag nrho cov uas nws lub cev tseem loj hlob thiab hloov zuj zus. Kev noj zaub mov tseem ceeb npaum li cas thaum tseem hluas, tuaj yeem nkag siab, sib piv cov pejxeem ntawm North thiab South Kauslim. Cov neeg Southerners ntawm nruab nrab lub taub hau siab dua lawv cov neeg nyob sab qaum teb.
- Cov poj niam cev xeeb tub thiab lactating. Ntawm no txhua yam yog qhov tseeb: lub neej tshiab, koj xav tau cov khoom noj khoom haus zoo (txawm li cas los xij cov protein shakes tsis pom zoo siv thaum cev xeeb tub thiab lactation).
- Cov neeg uas tau ntsib kev raug mob hnyav thiab kev tshaib kev nqhis ntev ntev. Protein yuav pab lub cev rov qab sai dua, kho qhov txhab, txhim kho kev noj qab haus huv thiab rov qab mus rau lub neej zoo.
Cov protein txhua hnub
Kev ua kis las hauv cov ntaub ntawv ntawm xyoo dhau los feem ntau pom cov ntaub ntawv hauv qab no: rau cov leeg nqaij loj hlob, koj xav tau 2 g ntawm cov protein ib kilogram ntawm lub cev hnyav ntawm tus neeg ncaws pob (qee zaus qhia ntau yam 2-2,5 g), tab sis txaus rau kev poob phaus. suav tias yog tus lej 1, puas yog? Hauv General Yes, tab sis txhua yam yog qhov nyuaj dua.
Raws li ntau qhov kev tshawb fawb tom qab hauv kev ua kis las "ua rau" ntau qhov ntau npaum li cas: los ntawm 1 txog 1.5 g txog 3.4 g ib kilogram ntawm lub cev hnyav ntawm tus neeg ncaws pob. Nyob rau hauv ib qho kev sim, cov neeg koom ntawm ib pab pawg tau txais 3-3,4 g ntawm cov protein ib kilogram ntawm lub cev qhov hnyav thiab pom tau zoo heev hauv lub zog thiab loj ntawm cov leeg thiab txo qis hauv lub cev rog. Cov txiaj ntsig ntawm pab pawg thib ob uas tau txais "tsuas yog" 2-2,2 g ntawm cov protein ib kg ntawm lub cev qhov hnyav, yog qhov sib txawv. Txawm li cas los xij cov ntaub ntawv hais txog qhov muaj feem cuam tshuam ntawm kev nyob ntev ntawm cov khoom noj muaj protein ntau (ntau dua 3 g ib kg) cov kws sau ntawv ntawm kev sim tau hais.
Xav tau cov ntxhais hauv ib qho protein yog lub hom phiaj qis dua li cov txiv neej, ntxiv rau, tsis yog txhua tus neeg ncaws pob siv zog rau cov leeg nqaij hypertrophy. Tsis tas li ntawd, feem ntau ntawm cov tub ntxhais kawm tau txaus siab heev thiab muaj zog "rau kev noj qab haus huv". Raws li, tus nqi ntawm cov protein nyob rau hauv cov zaub mov ntawm cov neeg sib txawv, nyob ntawm seb lawv cov hom phiaj ntawm kev ua si nawv, poj niam txiv neej thiab hnub nyoog yuav txawv.
Cov qauv protein tuaj yeem ua rau cov lej hauv qab no:
- Tsis cob qhia neeg 1-1. 5 g ntawm protein ib 1 kg ntawm qhov hnyav, uas yog txaus.
- Thaum cov kev tawm dag zog tsom rau kev hlawv rog nrog cov leeg nqaij loj hlob: 1.5-2 g (hauv cov koob me me roj hlawv cov khoom ntawm cov protein yuav tsis koom nrog).
- Txhawm rau teeb tsa cov leeg nqaij thiab ua kom muaj zog: 2-2. 5 g ntawm protein ib 1 kg ntawm lub cev hnyav.
- Nrog cov protein ntau ntau (tshaj 2.5 g) yuav tsum tau ceev faj, muaj ntau tus neeg ncaws pob noj cov protein ntawm koj tus kheej qhov kev pheej hmoo.
Qhov feem pua ntawm cov khoom noj ntawm tus neeg noj qab haus huv yuav tsum yog 15-20% protein, 25-30% rog, 50-60% carbohydrates. Nws yog qhov tseeb tias cov neeg ncaws pob, cov ntsiab lus ntawm cov protein hauv cov khoom noj yuav tsum siab dua - 25-30%. Los ntawm kev txo qis qhov hnyav nce feem pua ntawm cov protein yuav tsum tshwm sim los ntawm kev txo cov rog thiab "ceev" carbohydrates - ntau yam khoom qab zib, pastries, thiab lwm yam.
Dab tsi cuam tshuam qhov tsis txaus ntawm cov protein thaum noj zaub mov
Thaum lub sij hawm qoj ib ce nqaij fibers yog lub thiaj li hu ua microtrauma, tsuas yog muab ib tug me me "ua kua muag" ntawm contractile lug. Txhawm rau kom cov nqaij fibers tsis yog kho tau cov kev raug mob no xwb, tab sis tau mus txog theem ntawm kev them nyiaj ntau dhau, piv txwv li ua kom muaj zog thiab tuab hauv cov cheeb tsam ntawm kev raug mob tsis ntev los no, peb xav tau lub tsev thaiv yog cov protein.
Dab tsi hem qhov tsis muaj protein ntau hauv kev noj haus yog kev cob qhia cov neeg ncaws pob, nws yooj yim los twv. Tsis tsuas yog theem ntawm overcompensation yuav tsis ua tiav, tab sis kuj cov leeg nqaij uas twb muaj lawm yuav txo. Lub cev "noj" nws tus kheej. Los ntawm lub xeev no ib txoj kev nyob rau hauv overtraining. Thawj zaug yuav "dhau" CNS thiab lub paj hlwb. Qhov hnyav, uas tau xa mus rau qhov yooj yim zoo li hnyav hnyav heev, mob khaub thuas thiab mob caj pas yuav yog tus phooj ywg tas li ntawm cov neeg ncaws pob. Tom qab ntawd, muaj teeb meem nrog cov hlab plawv system, hormonal ntshawv siab thiab lwm yam teeb meem.
Dab tsi yog qhov txaus ntshai ntawm cov protein ntau hauv cov zaub mov
Muaj peev xwm txaus ntshai rau kev noj qab haus huv nrog kev siv sijhawm ntev ntawm cov protein ntau ntau:
- Cov protein ntau ntau feem ntau ua rau muaj kev cuam tshuam ntawm lub plab zom mov thiab cem quav. Txawm hais tias lub cev noj qab haus huv yog qhov teeb meem tsis zoo thiab yooj yim zam teeb meem yog tias kev noj zaub mov yuav raug kho raws sijhawm.
- Cancer ntawm lub plab thiab lub plab. Qee qhov kev tshawb fawb qhia tias qee qhov kev pheej hmoo cuam tshuam nrog cov khoom noj muaj protein ntau muaj.
- Intoxication (tshuaj lom) ntawm daim siab thiab ob lub raum cov khoom ntawm cov protein puas. Qhov no tuaj yeem tshwm sim hauv tus neeg noj qab haus huv uas noj cov protein ntau dhau.
- Tej zaum yuav muaj qee qhov kev sib txuas ntawm visogliano high-protein noj zaub mov thiab muaj kev pheej hmoo siab ntawm kev tsim ntshav qab zib hom thib ob.
- Muaj kev xav txog qhov tsis zoo ntawm cov khoom noj muaj protein ntau ntawm cov pob txha thiab lub raum (kev pheej hmoo ntawm lub raum pob zeb), tab sis cov ntaub ntawv tsis sib xws. Cov teeb meem muaj peev xwm no yuav tsum tau kawm ntxiv.
Proteins hauv cov khoom noj
Ib tug natural qhov chaw ntawm high quality protein yog feem ntau cov khoom ntawm tsiaj keeb kwm:
- txawv ntau yam ntawm nqaij tsiaj thiab nqaij qaib
- ntses
- nqaij ntses nyoo
- qe (nqaij qaib, quail, goose, thiab lwm yam)
- mis nyuj thiab khoom noj siv mis.
Zaub protein yog ntau inferior rau tsiaj cov amino acid muaj pes tsawg leeg. Nroj tsuag uas tuaj yeem ua haujlwm tau los ntawm cov protein:
- soy (qhov tseem ceeb ntawm zaub protein)
- Lwm yam legumes: lentils, taum, chickpeas, peas
- cereals (tus thawj coj hauv cov protein yog buckwheat)
- ntau hom txiv ntseej thiab noob
- spirulina algae
- nceb (txawm hais tias nruj me ntsis, nceb tsis yog cov nroj tsuag, tab sis ib pab pawg neeg ntawm cov tsiaj nyob)
Cov khoom lag luam-cov thawj coj hauv cov ntsiab lus protein:
- Ntawm cov khoom noj nqaij ua rau nqaij nyuj thiab nyuj (28-30 grams protein ib 100 g ntawm cov khoom); qaib thiab qaib ntxhw (li 25 g protein ib 100 g) thiab luav (24-25 g / 100 g).
- In liab caviar ntau tshaj 30 g ntawm cov protein ib 100 g ntawm cov khoom.
- Ntawm cov thawj coj yog ntses tuna thiab tuna - 23 grams ntawm cov protein ib 100 g ntawm cov khoom.
- Hauv ntau hom khoom ntawm cheese yog li ntawm 30 g ntawm cov protein ib 100 g (Parmesan 33 g, hauv Emmental 29 g).
- Muaj roj tsawg cheese muaj 22 grams protein ib 100 g ntawm cov khoom.
- Ntawm cov thawj legumes soybeans (36 g rau 100 g thiab hauv qee hom thiab txog li 50 g)
- lentils muaj 25 grams protein ib 100 g ntawm cov khoom.
- Ceev casyws 25g ib txiv laum huab xeeb 26 g rau 100 g ntawm cov khoom.
- In txiv laum huab xeeb 25 g protein ib 100 g ntawm cov khoom.
- algae spirullina muaj 70% protein, cov protein no yog muag hauv tshuaj ntsiav thiab ntsiav tshuaj.
Tau kawg, tus nqi ntawm cov protein yog txiav txim siab tsis yog tag nrho, nws qhov tseem ceeb tshaj plaws yog cov amino acid muaj pes tsawg leeg. Thiab ntawm qhov ntsuas no cog cov protein ntau poob cov proteins ntawm tsiaj keeb kwm.
Qhov zoo tshaj plaws protein noj yog dab tsi
Rau kev noj haus kev ua kis las, suav nrog kev ua kom lub zog thiab loj ntawm cov leeg nqaij thiab hlawv rog, tsiaj protein yog qhov zoo dua. Tam sim no, qhov tseeb no tuaj yeem suav tias yog pov thawj. Yuav luag zoo meej amino acid muaj pes tsawg leeg thiab kev zom zaub mov zoo muaj qe dawb, thiab ntses, qe thiab nqaij dawb. Nyob rau hauv kev noj haus ntawm cov neeg ncaws pob yuav tsum tam sim no ntau yam ntawm cheese thiab ceev. Ib qhov zoo ntawm casein protein - cov tsev cheese muaj roj tsawg, thiab zom nws maj mam. Nws yog los ntawm casein ua "hmo ntuj" proteins rau kev noj haus kev ua si.
Ib qho ntawm cov thawj coj hauv cov ntsiab lus protein hauv cov zaub mov cog yog kua txiv hmab txiv ntoo. Vim li no, nws yog Central rau cov neeg tsis noj nqaij cov zaub mov, uas yog devoid ntawm tsiaj protein. Soy protein, siv los ua qee hom kev ua kis las noj zaub mov muaj antioxidant thiab cov nyhuv protivoopujolevy. Tab sis cov amino acid muaj pes tsawg leeg ntawm soy protein ntau tsis zoo dua li cov tsiaj proteins.
Sab saum toj 6 cov khoom noj muaj txiaj ntsig zoo rau kev poob phaus
Noj cov zaub mov protein thiab poob phaus? Yog, qhov no ua tau! Txhua yam teeb meem hauv kev nkag siab qhov tseeb ntawm qhov hnyav. Txhawm rau tshaib plab koj tus kheej nrog cov zaub mov tsis muaj calorie kom qaug zog, tab sis tsis koom nrog kev ua kis las yog qhov tsis ncaj ncees lawm. Thiab txoj cai yog kev qoj ib ce, nrog kev noj zaub mov kom txaus thiab txaus thiab tau txais txiaj ntsig zoo ntawm lub cev. Txoj kev no yeej muaj tseeb tiag rau cov txiv neej thiab poj niam.
Nov yog XNUMX cov zaub mov muaj protein ntau uas pab kom poob phaus, thiab tau txais kev txaus siab los ntawm cov zaub mov:
- Qhov cub ci nqaij qaib mis. Marinate nqaij nyob rau hauv yogurt los yog soy sauce, ntxiv spices thiab xa nyob rau hauv qhov cub rau 30-40 feeb. Koj tuaj yeem ua incisions hauv lub mis thiab ntxiv txiv lws suav thiab cheese.
- Cov qaib kib (zoo dua quail) qe. Yuav tsum tau ua noj nyob rau hauv ib tug ob chav boiler los yog multivarki nyob rau hauv lub "ci", tab sis tsis kib.
- Lub tuna zaub xam lav. Nqa cov kaus poom tuna, zaub ntsuab, txiv lws suav, cucumbers thiab npaj cov zaub xam lav muaj txiaj ntsig zoo.
- Cheese kua zaub nrog pieces ntawm nqaij (nqaij nyuj los yog nqaij qaib). Rau lovers ntawm soups - ntxiv broth 50 g grated cheese thiab tws 3-4 boiled qe. Qhov no yuav ua rau cov zaub mov muaj protein ntau.
- Txiv hmab txiv ntoo curd. Yuav kom tsis muaj rog tsev cheese, ntxiv berries thiab tws txiv hmab txiv ntoo, los yog me ntsis txiv ntseej.
- Cov kua mis. Walnut crumbs (koj tuaj yeem siv ntau hom txiv ntoo) sib tov rau hauv ib lub tais nrog mis nyuj muaj roj tsawg. Zoo li ib yam dab tsi zoo li cov mis nyuj tsis tu ncua, tab sis nrog ntau "npaum" saj.
Kev noj cov zaub mov protein cov qauv protein
Txhawm rau kom tau txais cov protein ntau los ntawm cov khoom ntuj tuaj yeem nyuaj nyiaj txiag thiab lub cev. Ntawm no los txog yam tshwj xeeb ntawm kev noj zaub mov zoo rau kev ua kis las - cov protein, uas yog npaj los txhawb kev noj zaub mov ntawm cov neeg ncaws pob ncaws pob.
Proteins yog cov hauv qab no:
- Whey (mis nyuj) protein yog hom protein ntau tshaj plaws. Zoo tagnrho rau kev siv tom qab kev cob qhia thiab nruab nrab ntawm cov pluas noj. Yuav tuaj yeem yuav hauv cov concentrate (cov ntsiab lus protein txog li 85%), los yog cais tawm ntau dua purified concentrate (cov ntsiab lus protein ntawm 90-95%).
- Casein kuj tseem yog cov khoom noj muaj protein ntau, tab sis tau siv cov cuab yeej sib txawv, nrog kev pab ntawm cov enzyme tau curdled thiab strained mis nyuj. Nws melansomal hom protein, zoo meej rau siv ua ntej yuav mus pw.
- Qe protein tsis yog zoo xwb, tab sis zoo heev amino acid muaj pes tsawg leeg, tab sis tsis pheej yig.
- Cov kua txiv hmab txiv ntoo cais tau tus nqi pheej yig thiab tsim nyog rau cov neeg tsis noj nqaij tab sis muaj qhov "phem" amino acid profile.
Nyeem ntxiv txog hom protein
Dab tsi protein yog absorbed zoo tshaj plaws
Zoo heev digestibility muaj qe protein nws coj hauv qhov ntsuas no. Tsis tas li ntawm cov thawj coj ntawm cov proteins ntawm nqaij nyuj, cod. Tsis tas li ntawd, muaj ib tug zoo digestibility ntawm mis nyuj proteins, tshwj xeeb tshaj yog cov proteins los ntawm khoom noj siv misvim lawv twb decomposed rau hauv cov amino acids.
Nyob rau hauv kev sib raug zoo rau kev ua si nawv khoom noj khoom haus, nws yog qhov zoo tshaj plaws mus yuav whey cov nqaijrog - nyob rau hauv cov nqe lus ntawm zoo, digestibility, nqi thiab kev ua si nawv cov hauj lwm zoo ntawm cov protein no yog qhov zoo tshaj plaws. Cov qe proteins zoo heev, tab sis kim.
Protein rau kev poob phaus
Kev tshawb fawb tau ua pov thawj tias cov protein muaj roj hlawv cov khoom. Lub assimilation ntawm cov protein ntau yuav tsum tau siv lub zog tseem ceeb, kwv yees li ib feem peb ntau dua li kev zom cov carbohydrates kom them nyiaj rau lub zog no, lub cev pib noj cov rog.. Dhau li ntawm cov txheej txheem ntawm kev zom cov rog thiab tau txais lub zog los ntawm nws pib nrog kev koom tes ntawm cov amino acids.
Kev cuam tshuam ncaj qha ntawm kev noj zaub mov ntawm cov protein ntawm kev poob phaus yog qhov kev tawm dag zog yuav ua rau khaus, uas yuav ua rau "hlawv" rog.
Koj tuaj yeem hais dab tsi txog cov txiaj ntsig ntawm cov protein rau cov leeg nqaij? Protein yog cov khoom siv hauv tsev rau cov leeg nqaij (los yog nws cov qauv kev cog lus), thaum cov nqaij ntshiv rov qab los tom qab kev cob qhia micro thiab nce mus txog theem ntawm kev them nyiaj ntau dhau. Tau kawg, kev noj cov protein los ntawm nws tus kheej tsis tuaj yeem lav qhov kev loj hlob ntawm cov leeg nqaij, rau qhov no peb xav tau kev cob qhia tsim nyog ntxiv.
Compatibility ntawm cov protein nrog carbohydrates thiab rog
Nws ntseeg tau tias daig hauv plab nce acidity ntawm cov protein uas "locks" zom cov carbohydrates, uas xav tau ib puag ncig alkaline. Nws yog undesirable los ua ke cov proteins nrog acidic txiv hmab txiv ntoo.
Nyob rau hauv txoj kev xav ntawm kev sib cais ntawm lub hwj chim yog zoo meej thiab infallible. Txawm li cas los xij, tib neeg yog omnivorous, thiab thoob plaws hauv nws cov evolution, yeej ib txwm tswj kev noj zaub mov sib xyaw. Yog tias tsis muaj teeb meem digestive, ua rau nyuaj rau lub neej faib zaub mov tsis muaj kev nkag siab. Cov zaub mov "Ntshiab" thiab "homogeneous" nyob rau hauv cov zaub mov ib txwm tsis tshwm sim - txawm tias cov nqaij ntshiv muaj cov roj me me, txawm tias nqaij nyuj protein cais muaj txog 1% lactose. Peb tuaj yeem hais li cas txog kev noj su ntawm thawj, thib ob thiab thib peb. Nws yog pom tseeb tias yuav muaj kev sib xyaw kom muaj cov protein thiab cov rog, thiab carbohydrates.
Lub sijhawm zoo tshaj plaws noj cov protein? Clear khi ntawm cov protein noj nyob rau hauv lub sij hawm nruab hnub nyob rau hauv General, ces tsis muaj, koj yuav cia li highlight ib co lus pom zoo:
- Tag nrho cov protein ntau txhua hnub yog qhov zoo dua muab faib ua ob peb pluas noj me me rau kev nqus tau zoo.
- Lub hauv paus ntawm Kev Noj tshais yuav tsum yog cov carbohydrates nyuaj, tab sis cov protein yuav tsum muaj nyob hauv thawj pluas noj (piv txwv li, koj tuaj yeem noj qe, cheese).
- Rau pluas su yog zoo dua noj complex carbohydrates + protein (piv txwv li, sab phaj + nqaij los yog ntses).
- Noj hmo yog zoo dua noj cov protein + zaub uas tsis yog starchy (xws li, zaub xam lav nrog qe thiab nqaij qaib mis).
- Zoo heev noj hmo yog tsev cheese, uas muaj cov protein "slow": rau ob peb teev nws yuav muab lub cev nrog cov amino acids.
- Yog tias koj siv cov khoom noj txom ncauj yog cov khoom noj muaj protein xws li cheese thiab txiv ntoo, nco ntsoov tias lawv muaj cov protein ntau, tab sis kuj muaj roj (thiab nws yog cov khoom noj uas muaj calorie ntau).
- Tom qab kev tawm dag zog haus cov protein sai sai (whey) thaum lub cev xav tau kev pabcuam ntxiv ntawm cov amino acids.
Nyeem ntxiv txog whey protein
Protein noj: zoo los yog teeb meem?
Cov lus nug uas tau muab tso rau hauv lub npe ntawm ntu luv no tuaj yeem suav hais tias yog rhetorical. Kev noj zaub mov protein tau ua pov thawj nws cov txiaj ntsig zoo thaum siv hauv kev ua kis las thiab txhawm rau hlawv rog, tab sis kuj muaj qee yam kev pheej hmoo rau kev noj qab haus huv, uas tau hais los saum no, kuj muaj.
Txhua tus neeg uas txiav txim siab sim noj cov zaub mov muaj protein ntau, tsis hais lub hom phiaj ntawm nws siv, koj yuav tsum nkag siab: kev nkag siab zoo thiab kev ceev faj tsis tuaj yeem raug "embed" kev noj zaub mov thiab kev cob qhia. Cov neeg ncaws pob yuav tsum ua qhov kev ntsuam xyuas ywj pheej ntawm lub xeev tiag tiag ntawm nws txoj kev noj qab haus huv thiab cov kev pheej hmoo uas tuaj yeem ua rau muaj protein ntau.
Protein noj yog kiag li contraindicated nyob rau hauv cov nram qab no cov ntaub ntawv:
- Cev xeeb tub thiab pub niam mis noj cov protein tsawg tsawg yuav tau txais txiaj ntsig, tab sis kev noj zaub mov muaj protein ntau yog nruj me ntsis txwv.
- Ntau yam kab mob ntawm daim siab thiab lub raum, kab mob gallstone yog kev noj zaub mov muaj protein ntau tuaj yeem ua rau qhov teeb meem uas twb muaj lawm.
- Cov teeb meem ntev nrog rau txoj hnyuv.
- Ntau yam qog nqaij hlav thiab neoplasms, suav nrog Oncology, kev noj zaub mov muaj protein ntau tuaj yeem ua kom cov qog loj hlob sai.
Ib zaug ntxiv, peb hais ntxiv tias tag nrho qhov tsim nyog sib npaug. Yog tias koj xav kom poob phaus, nws yog qhov zoo tshaj plaws los pib suav calories thiab noj nrog me me tsis txaus thiab kev faib tawm ntawm cov protein, carbohydrates thiab cov rog. Yog tias koj tab tom npaj rau kev sib tw lossis cov ntaub ntawv kis las, tab sis tsuas yog xav kom txo lub cev rog thiab txhim kho koj daim ntawv, nws yog qhov zoo dua kom tsis nco qab txog cov khoom noj muaj protein ntau.. Nyob rau hauv lub sij hawm ntev qhov no ua rau tsis muaj kev xav. Ntxiv mus, koj khiav txoj kev pheej hmoo ntawm mob plab hnyuv loj, lub raum thiab daim siab vim yog cov protein ntau. Kev noj zaub mov tsis zoo thiab kev tawm dag zog tsis tu ncua yuav pab koj txo cov phaus ntxiv thiab txhim kho lub cev zoo yam tsis muaj kev noj ntau dhau.
Nyeem ntxiv txog suav calories thiab PFC
10 kev nkag siab txog cov protein thiab nws cov txiaj ntsig ntawm lub cev
- Protein yog ib qho tseem ceeb uas ua kom lub cev ua haujlwm zoo.
- Protein zaub mov yog lub tsev thaiv kev loj hlob thiab kev txhawb nqa cov leeg.
- Qhov tsis muaj protein ntau hauv cov ntawv qhia zaub mov niaj hnub hem ua rau cov leeg nqaij puas tsuaj thiab overtraining.
- Ib qho overabundance ntawm cov protein nyob rau hauv cov zaub mov txhua hnub tuaj yeem ua rau muaj teeb meem nrog lub plab zom mov, ob lub raum thiab daim siab.
- Feem ntau cov protein muaj nyob rau hauv cov ntses, nqaij, qe, khoom noj siv mis, nqaij nruab deg, nceb, txiv ntseej, taum khoom.
- Tsiaj protein ntau zoo dua rau zaub amino acid muaj pes tsawg leeg.
- Kev noj txhua hnub ntawm cov protein rau necronemesis 1-1,5 g ntawm 1 kg ntawm qhov hnyav, rau kev cob qhia 1.5-2.5 g ib 1 kg ntawm lub cev hnyav.
- Txhawm rau sau cov protein uas xav tau txhua hnub, koj tuaj yeem noj cov protein ua kis las.
- Nws yog qhov zoo dua tsis txhob zaum ntawm cov khoom noj muaj protein ntau, thiab muab kev nyiam rau kev faib cov proteins, carbohydrates thiab cov rog hauv cov ntawv qhia zaub mov.
- Yog tias koj xav kom nce lossis tsawg kawg tswj cov leeg nqaij, koj yuav tsum tsis yog tsuas yog muaj cov protein, tab sis thiab ua kom lub cev tsis tu ncua.
Nyeem peb cov lus hais txog kev cob qhia zoo:
- TABATA workout: daim ntawv qhia ua tiav
- Yuav ua li cas kawm kom ntes tau ntawm kos thiab cov lus qhia
- Npaj kev cob qhia tom tsev rau cov ntxhais rau 30-45 feeb yam tsis muaj khoom siv