Dab tsi pab ua kom cov leeg nqaij? Protein, aka protein! Yuav ua li cas xam cov protein ntau txhua hnub rau ib tus neeg ncaws pob thiab qhov twg nws yog qhov zoo tshaj plaws los coj nws rau vegans, peb tau hais los ntawm tus kws qhia yoga, tus kws tshaj lij lub cev thiab tus tsim ntawm "Integral Development System" Alexey Kushnarenko:
"Protein yog lo lus Askiv uas txhais tau tias muaj protein ntau. Proteins tau tawg mus rau hauv cov amino acids, los ntawm peb cov leeg nqaij tsim. Yog tias tus neeg siv nws tus kheej, ua si ua kis las, lossis nws yuav tsum ua tiav cov hom phiaj hauv kev loj hlob ntawm lub cev, ces nws yuav xav tau qee cov amino acids hauv lub cev. Qhov yuav tsum tau noj txhua hnub rau tus neeg ncaws pob yog xam raws li lub tswv yim ntawm 2 grams protein ib 1 kilogram ntawm qhov hnyav, suav nrog txhua pluas noj ib hnub. Muaj cov ntawv thov tshwj xeeb rau cov xov tooj smartphones uas suav cov protein, rog thiab carbohydrates (BJU). Tom qab noj mov, peb nkag mus rau cov ntaub ntawv rau hauv qhov kev pab cuam txog cov zaub mov twg thiab pes tsawg grams peb noj, thiab daim ntawv thov cia li muab cov txiaj ntsig, ntau npaum li cas BJU tau nkag mus rau hauv peb lub cev, thiab yog tias tsim nyog, peb tuaj yeem nce ntxiv, suav nrog kev siv cov khoom noj protein tshwj xeeb. . Txog thaum tsis ntev los no, cov protein ntau tshaj plaws hauv kev lag luam kis las tau suav tias yog cov protein uas tau tsim los ntawm cov mis nyuj whey. Nws yog feem ntau yooj yim tawg mus rau hauv cov amino acids thiab nyob rau hauv no muaj pes tsawg leeg yog zoo tshaj plaws absorbed los ntawm lub cev. Tab sis cov khoom no tsis haum rau vegans. Nyob rau hauv xyoo tas los no, tuam txhab uas muag tau tsim cov protein raws li cov kua, taum pauv, hemp thiab chia noob. Thiab tseem muaj cov tuam txhab lag luam uas ua haujlwm nrog peb cov khoom siv raw hauv tsev thiab muab cov protein ntau los ntawm cov noob thiab paj noob hlis noj mov, ib puag ncig tus phooj ywg, tsis muaj GMOs. Cov protein tau muab faib ua peb theem ntawm kev ua kom huv: concentrate, cais thiab hydrolyzate. Qhov twg cov concentrate yog thawj qib ntawm kev ua kom huv, qhov kev sib cais yog qhov nruab nrab, thiab hydrolyzate yog qhov siab tshaj plaws. Nrog kev pab los ntawm kev kho cov membrane ntawm sunflower noj mov, peb cov kws tshawb fawb tau mus txog qhov muaj pes tsawg leeg nyob ze rau cov protein cais. Nws hloov tawm hais tias rau vegans, raw foodists, thiab txhua tus neeg uas nug lo lus nug no, tam sim no muaj ib tug tsim nyog hloov rau whey protein.
Tau kawg, kuv tsuas tuaj yeem pom zoo raws li kuv tus kheej cov kev paub dhau los, yog li kuv piv cov amino acid muaj pes tsawg leeg ntawm ob hom proteins, ib qho ua los ntawm whey thiab lwm yam los ntawm cov noob paj noob hlis thiab pluas noj. Kuv xav tsis thoob tias qhov kawg amino acid kab tau dhau los ua kom nplua nuj, nws kuj muaj cov tshuaj tiv thaiv kab mob L-glutamine thiab chlorogenic acid, uas yog cov roj hlawv ntxiv.
Qhov teeb meem ntawm qhov hnyav tshaj yog feem ntau nrog los ntawm kev tswj tsis tau cov khoom qab zib. Thaum maj nrawm kom ua tiav qhov kev ntshaw, ib tus neeg tsis tas yuav muaj sijhawm los nkag siab seb qhov no yog qhov xav tau tiag tiag ntawm nws lub cev lossis qhov tshwm sim rau kev ntxhov siab. Cov tshuaj hormones dab tsi yog lub luag haujlwm rau kev mob ntshav qab zib? Thiab yuav txo tau qhov kev xav tau no li cas?
"Muaj cov tshuaj hormones insulin thiab cortisol. Cortisol yog ib hom kev ntxhov siab uas tsim tawm thaum muaj ntau yam kev paub, suav nrog lub sijhawm ntev ntawm cov pluas noj, uas yog, lub cev pom tias kev tshaib kev nqhis thiab pib tsim cortisol, tib yam tshwm sim yog tias peb tsis tsaug zog txaus. Cortisol accumulates thiab tso tawm rau hauv cov ntshav ntawm qhov kev ntxhov siab me ntsis. Cov qib ntawm cortisol hauv cov ntshav yog txo los ntawm insulin, yog li peb tau kos rau cov khoom qab zib, kev siv uas pab txhawb rau nws cov khoom. Txhawm rau kom muaj kev sib npaug, koj yuav tsum tau pw tsaug zog txaus, nce cov pluas noj thaum nruab hnub, thaum tsis nce nws qhov ntim, kawm kom muaj kev thaj yeeb nyab xeeb hauv cov xwm txheej ntxhov siab, kev sib haum xeeb thiab kev txaus siab. Thiab ces, twb nyob rau hauv cov tshuaj, peb yuav tsawg craving khoom qab zib. Nws yuav tsum raug sau tseg tias qab zib nkag mus rau hauv lub cev nrog cov khoom sib txawv.
Piv txwv li, yog tias peb noj ib lub ncuav nrog cov noob poppy thiab chocolate, uas yog cov khoom noj carbohydrates ceev, peb tau txais kev dhia nrawm hauv insulin hauv cov ntshav. Txawm hais tias peb tau txaus siab rau qhov kev tshaib kev nqhis, tab sis vim qhov tseeb tias carbohydrates ceev ceev, tom qab ib nrab teev lossis ib teev peb xav noj dua. Tsis tas li ntawd, ib lub ncuav qab zib ua los ntawm cov hmoov nplej dawb yuav ua rau tsis zoo rau microflora ntawm peb cov hnyuv, tsis muaj zaub mov muaj txiaj ntsig. Yog li ntawd, qhov kev nyiam ntawm qhov no yuav tsum tau muab rau qeeb carbohydrates, cov no tuaj yeem yog legumes, cereals, muesli.
Kho koj lub cev nrog kev hlub thiab kev saib xyuas, ua qhov koj tau npaj rau lub sijhawm ntev, thiab nco ntsoov, lub cev yog koj tus phooj ywg ntawm txoj kev xaiv!