Hauv tsab xov xwm no, peb yuav saib qhov tseem ceeb tshaj plaws ntawm peb cov kev noj haus, tsis muaj ib qho kev qhia twg yuav tsis muaj qab hau. Nws txog proteinCov. Hauv cov ntawv nyeem tshwj xeeb, koj tuaj yeem nrhiav lo lus “protein”. Nws yog los ntawm cov tshuaj no uas peb cov leeg muaj. Qhov tsim nyog ntawm cov protein yog qhov yuav tsum tau ua ua ntej rau koj kev nce qib, ob qho tib si hauv kev poob phaus thiab nce lub cev nqaij. Cov rog rog tsuas yog txhawb kev loj hlob ntawm cov leeg nqaij, thaum cov amino acids, tsim thaum lub sijhawm tawg ntawm cov protein, ua lub tsev tsim khoom tiag tiag rau nws.
Tseem muaj kev sib cav txog seb koj yuav tsum haus cov protein ntau npaum li cas ib hnub twg thiaj li ua tiav cov leeg nqaij nce ntxiv. Txhua qhov chaw muab nws tus kheej cov nuj nqis: los ntawm 0.5 txog 5 g ntawm protein rau 1 kg ntawm qhov hnyav. Txawm li cas los xij, txhua qhov no yog qhov tsis tshua muaj huab. Hauv peb qhov xwm txheej, nws yuav tsum ua raws li qhov tseem ceeb nruab nrab: ntawm thawj theem ntawm peb qhov kev cob qhia, 1.5-2.5 g ntawm cov protein ib 1 kg ntawm qhov hnyav yuav yog qhov txaus rau kev nce qib tsis tu ncua. Yog li, tsawg kawg peb yam khoom noj tawm ntawm qhov kev pom zoo rau XNUMX yuav tsum suav cov zaub mov muaj protein.
Koj kuj yuav tsum xav txog hom protein uas koj haus. Protein yog tsiaj, mis nyuj thiab zaub keeb kwm. Qhov ntau yam tom kawg muaj nyob hauv cov noob taum, taum pauv thiab nplej. Nws tsis tsim nyog siv cov zaub protein ua lub hauv paus, vim nws nyuaj rau zom los ntawm lub cev. Qhov tseeb, tsuas yog 25% ntawm cov protein cog uas tau noj nrog zaub mov tau nqus thiab siv los tsim cov leeg nqaij. Yog li ntawd, koj txoj kev noj zaub mov yuav tsum yog tus tsiaj thiab cov protein ntau.
Ntawm cov mis nyuj protein, muaj ob hom tseem ceeb: whey thiab casein.
Txoj hauv kev zoo tshaj plaws rau peb lub cev zom cov protein uas muaj nyob hauv cov qe qaib. Nws yog nyob hauv nws cov qauv uas nws ze tshaj plaws rau cov protein ntawm peb cov leeg nqaij. Pawg yooj yim zom kuj tseem suav nrog cov protein uas tau los ntawm nqaij qaib (mis), nqaij nyug thiab mis.
Mis yog ib yam khoom muaj txiaj ntsig zoo nrog cov qauv amino acid zoo heev. Nws tsis yog tsuas yog yooj yim zom, tab sis kuj zoo kawg nkaus txhawb kev loj hlob ntawm cov leeg nqaij. Qhov teeb meem nkaus xwb uas yuav tshwm sim yog ib tus neeg intolerance rau lactose (mis nyuj qab zib). Hmoov zoo, hauv peb lub sijhawm, cov khoom siv mis nyuj uas tsis muaj lactose tau tshwm sim. Rau qhov laj thawj pom tseeb, nws yog qhov yuav tsum tau xaiv cov mis nyuj skim.
Tam sim no, muaj ntau ntawm cov protein shakes ntawm lub lag luam, uas pab daws cov teeb meem ntawm kev muab lub cev nrog cov protein ntau. Lawv qab thiab muaj cov protein zom tau yooj yim, uas yog siv tag los tsim cov leeg nqaij. Kev siv cov khoom noj muaj protein zoo pub rau koj kom ua tiav cov khoom noj muaj txiaj ntsig kom ua tiav kev ua tiav. Xav txog kev sib raug zoo ntawm cov khoom noj thiab kev zom zaub mov protein.
Yog li, cov khoom lag luam muaj txiaj ntsig tshaj plaws ntawm kev tsim cov protein yog qe, mis nyuj thiab ntses.