txheem
Whey protein yog hom khoom noj khoom haus kis las, uas yog kev sib xyaw ua ke ntawm cov protein ua kua mis. Whey protein yog siv los ntawm cov kis las los txhawb kev loj hlob ntawm cov leeg. Cov hmoov protein yaj hauv cov kua (feem ntau yog mis lossis dej) thiab siv los ua cov protein co nrog cov qab ntxiag.
Txij ntawm no nyob rau hauv lub sijhawm, whey protein yog cov feem ntau thiab zoo tshaj muag cov khoom. Ntawm kev nquag xyaum cov neeg tsis tshua tau ntsib ib tus neeg uas tsis tau sim ua whey protein. Kev txheeb xyuas cov neeg ncaws pob txog cov khoom no sportpit xwm yeem zoo: cov txiaj ntsig ntawm whey protein tiag tiag yog, txawm hais tias, ntawm chav kawm, nws siv tsis negate qhov xav tau ntawm kev cob qhia uas muaj peev xwm.
Cov ntawv thov los ze zog qoj ib ce nyiam (ob novice thiab ntau dua kev paub twb) nrog hom kev noj haus ua si. Cov hmoov nplej dawb sib txawv raws li qib kev huv si thiab cov thev naus laus zis ntau lawm. Tus sau yuav hais tsis tsuas yog siv thiab ua kom zoo, tab sis tseem yuav muaj kev phom sij lossis contraindications cov kev ntaus pob ncaws pob no, nws sib raug zoo nrog lwm cov kev pabcuam hauv kev ua kis las, ua pov thawj ntawm nws daim ntawv thov rau hauv kev cob qhia kev noj haus, nrog rau cov cai thiab tshwj xeeb ntawm kev txais tos.
Los ntawm whey protein
Whey protein muaj cov kua protein uas cais tawm ntawm whey. Whey tau tsim thaum lub sijhawm tsim cov mis thiab yog, qhov tseeb, yog cov khoom lag luam hauv kev tsim cov cheese. Cov protein nyob hauv cov ntshav tsis ntau heev, thiab rau lub sijhawm ntev nws tau txiav txim siab tsuas yog pov tseg cov cheese ntau lawm. Nws siv sijhawm ntau caum xyoo ntawm kev txhim kho thev naus laus zis hauv kev tsim khoom noj kom tau txais kev noj zaub mov zoo ntawm cov khoom no, ntau dua 93% suav nrog cov dej los ua tau.
Kom tau whey protein lim tau siv, uas cov protein sib cais los ntawm cov rog thiab lactose - ib hom tshwj xeeb ntawm cov carbohydrate muaj nyob hauv cov mis. Txhawm rau siv qhov kev lim dej no, tau tsim cov txheej txheem ceramic nrog lub qhov me me, uas tuav cov protein molecules, tab sis ploj lawm cov lactose thiab rog. Muaj plaub yam ntawm daim nyias nyias nrog qhov sib txawv qhov loj thiab yog li pom. Siv tom qab pom, mloog zoo thiab ziab tawm cov khoom tiav. Rau kev ua kom huv ntxiv kuj tseem siv cov ion pauv, thaum ntxiv rau kev lim dej, cov ntshav tau cuam tshuam los ntawm kev them nyiaj ions uas khi rau cov protein.
Cov nyob ua ke ntawm whey protein
Hauv cov nyuj cov mis whey protein, li 20%; ntau npaum li cas, txog 80% ntawm lwm hom protein - casein (hauv lwm hom tsiaj muaj, suav nrog tib neeg, tus lej no yuav sib txawv)Cov. Los ntawm casein tseem ua rau kev ua kis las protein tshwj xeeb kev tsom - melanosomes, uas nws yooj yim rau kev noj thaum hmo ntuj. Cov hmoov nplej Whey kuj tseem nqus sai dua, thiab nws muaj feem ntau ntawm: beta-lactoglobulin (65%), alpha-lactalbumin (25%), bovine serum albumin (8%). Tam sim no hauv qhov no thiab lwm yam tshuaj ntawm cov xwm txheej ntawm cov protein, piv txwv li, immunoglobulins - cov tshuaj tiv thaiv tsim nyog rau lub cev tiv thaiv kab mob.
Hauv cov khoom kawg hu ua whey protein thiab tuaj nrog lwm yam tshuaj: lactose, rog, rog, thiab lwm yam. Cov neeg kawm ntawv ntawm lawv cov ntsiab lus tuaj yeem sib txawv raws li cov purity ntawm cov khoom kawg. (ntawm kev faib tawm cov whey protein ntawm cov neeg kawm ntawv ntawm kev ua kom huv, saib hauv qab).
Vim li cas qhov xav tau whey protein?
Kev ceev ntawm kev nqus ntawm whey protein siab, kom nws, ua ke nrog qee lwm hom (nqaij, qe) hu ua "nrawm". Cov kev noj haus hauv kev ua kis las yog maj nrawm heev thiab lub cev tau txais ib feem ntawm cov amino acids zoo - cov khoom siv hauv tsev ua rau cov leeg. Qhov no ntau npaum li cas ntawm cov protein (thiab cov amino acids, ntsig txog) uas muaj cov protein ua kis las, tsis muaj ib yam khoom ntuj hauv lub sijhawm luv luv ntawd tsis muaj peev xwm muab.
Yog li, noj cov protein whey thaum kuv xav tau cov khoom sai ntawm amino acids, vim tias hom protein no tau nqus. Thiab yog tias yog, tom qab ntawd qhov no yuav tsum tau ua thaum lub sijhawm ntawm kev tawm dag zog, thiab thaum lub sijhawm tawm mus nyob rau hauv cov txheej txheem kev cob qhia, yuav kom tsis txhob poob yeej nrog cov teeb meem nqaij loj no (tej zaum me ntsis qis ntawm cov protein whey).
Protein muab tau los ntawm whey yog cov khoom tseem ceeb hauv ntau yam khoom noj khoom haus kis las. Siv whey protein tej zaum yuav luag daim ntawv ntshiab (ua pa protein), nrog rau lwm hom protein (cov protein ntau)nrog cov khoom noj carbohydrates (tau txais txiaj ntsig) thiab kev sib xyaw nrog lwm tus zam. Ib yam khoom hu ua “protein mis” yog cov zaub sib txuas ntawm cov nqaij whey thiab casein.
Nyeem ntxiv txog HOM cov PROTEIN
Cov txiaj ntsig ntawm whey protein:
- Muab lub cev nrog cov amino acids rau tsim cov leeg leeg thiab, vim li ntawd. nce kev ua haujlwm zoo.
- Cov hmoov nplej dawb (tshwj xeeb hauv nws cov ntawv ntshiab ntau dua) ua rau cov rog rog thiab yog siv los ntawm cov neeg ncaws pob hauv lub sijhawm "ziab".
- Kev noj protein ntxiv txo qhov kev xav ntawm kev tshaib plab thiab "cuam tshuam" lub cev los ntawm qhov kev xav rau cov zaub mov tsis zoo, nplua nuj nyob hauv cov zaub mov thiab cov rog uas yooj yim.
- Whey muaj protein ntau co muaj qhov qab ntxiag thiab yaj zoo hauv dej, nws yooj yim los coj ua khoom noj txom ncauj.
- Whey muaj protein ntau piv rau lwm cov zaub mov sportpit muag ntawm tus nqi pheej yig thiab muaj nyob rau yuav luag txhua tus neeg.
- Raws li qee qhov kev tshawb fawb, whey protein kev tswj hwm kev noj qab haus huv tuaj yeem txo qib hauv cov roj cholesterol hauv cov ntshav.
- Hom protein no muaj cov tshuaj tua kab mob tiv thaiv thiab tiv thaiv.
- Muaj lub tswv yim tias whey protein tuaj yeem muaj txiaj ntsig zoo rau cov neeg uas muaj ntshav qab zib ntawm yam thib ob: nws pab txo cov ntshav qab zib kom tsawg.
- Qhov xwm txheej zoo li qub nrog kev txo ntshav siab: ntau cov kev tshawb fawb pom tias whey protein pab ua kom cov ntshav siab rau cov neeg muaj teeb meem tawg.
- Ntawm kev ua kis las ncaws pob ua lag luam nthuav tawm ntau yam ntawm cov protein whey (qhov no yog cov khoom lag luam ncaws pob nrov tshaj plaws), suav nrog qhov tsim cov kab qub thiab ntxim nyiam heev (piv txwv li, saj ntawm cappuccino, txiv maj phaub, ncuav qab zib, ncuav mog qab zib, mint).
Cov tshuaj tiv thaiv whey protein:
- Tej zaum qhov teeb meem tseem ceeb rau cov neeg siv khoom, muaj protein ntau whey yog qhov pheej hmoo lactose thev tsis tau: qhov zoo tshaj no feem ntau piav los ntawm teeb meem nrog kev zom zaub mov (raws plab, tsam plab) cov neeg uas “ua tsis tiav” tau sim cov protein whey. Muaj ob txoj hauv kev los daws cov teeb meem no. Cov kev xaiv thawj yog siv los hloov cov whey protein hauv ib hom qauv, muaj qhov siab dua ntawm kev ua kom huv thiab lactose dawb (cais tawm). Qhov kev xaiv thib ob: sim lwm yam ntawm cov protein “ceev” ntawm keeb kwm tsiaj (piv txwv li lub qe).
- Yuav yog qhov tsis nkag siab rau qee yam ntxiv uas suav nrog hauv kev noj zaub mov kom noj qab haus huv ntawm cov protein whey: cov khoom qab zib, tsw, thiab lwm yam.
- Koj yuav tsum caiv tsis txhob noj cov protein whey: cev xeeb tub thiab lactating poj niam; cov neeg kev txom nyem los ntawm ntau yam kab mob loj ntawm lub plab thiab lwm yam hauv nruab nrog cev; cov tib neeg raug mob cancer.
Ua mob whey protein
Cov teeb meem cuam tshuam nrog kev siv nws nrog whey protein, tshwm sim tsis xws luag, nws yog ib hom kev nyab xeeb ntawm sportpit. Thiab tsis tau, nws puas muaj peev xwm tus mob uas whey protein muaj kuab heev (tshwj tsis yog lactose intolerance)?
Raws li txoj kev xav, Yog lawm, tab sis tej zaum nws yuav tsis muaj whey protein li (txawm hais tias phiv mis nyuj cov protein kuj ua tau, txawm tias tsis tshua zoo nkauj), thiab ntau zaus rau cov zaub mov muaj protein ntau. Kev noj haus zoo li no tuaj yeem ua rau tsis tsuas yog zawv plab thiab cem quav, tab sis kuj tseem muaj kev pheej hmoo ntawm qee yam mob qog noj ntshav (lub plab zom mov, lub suab ntawm lub ntsej muag) thiab kev loj hlob ntawm cov ntshav qab zib ntawm yam thib ob (thiab qhov no txawm hais tias thov kom muaj lub luag haujlwm zoo ntawm protein rau txoj kev cai ntawm cov ntshav qab zib theem).
Kev phom sij rau kev noj qab haus huv ntawm ob lub raum thiab pob txha; tseem theoretical, tseem yuav tsum tau ua ib qho kev tshawb nrhiav ncauj lus kom ntxaws ntawm cov teeb meem no muaj peev xwm. Thiab ib qho ntxiv, nws tsis yog hais txog whey protein, thiab cov zaub mov muaj protein ntau txhua.
Kev txiav txim siab thiab ceev faj tsis tuaj yeem cia li “txuas” rau ib qho twg, tsis muaj kev noj zaub mov zoo rau kev ua kis las. Ua kis las nrog qee cov teeb meem kev noj qab haus huv, nws yuav tsum sab laj nrog cov kws kho mob thiab soj ntsuam txhua yam kev pheej hmoo.
Leej twg xav noj cov protein whey:
- Cov neeg koom nrog hauv kev ua kis las - txhawb nqa cov leeg kev loj hlob thiab rov ua kom nrawm dua tom qab kev ntxhov siab.
- Cov tib neeg koom nrog hauv kev tawm dag zog hauv chaw dhia ua si, ntawm txoj kev los yog hauv tsev - los txhawb thiab loj hlob ntawm cov leeg.
- Cov neeg koom nrog kev tawm dag zog thiab xav kom poob phaus - zoo li tsawg-carb khoom noj txom ncauj thiab rau poob phaus.
- Cov neeg koom nrog kev ua haujlwm lub cev nyhav, kom tau txais rov qab zoo ntawm cov pob txha pob txha tom qab kev ua haujlwm.
- Tib neeg, rau ib qho laj thawj lossis lwm qhov, kev txom nyem los ntawm kev nqhis thiab tsis muaj qhov hnyav rau qhov hnyav.
Nta tau txais whey protein
Muaj peb hom tseem ceeb ntawm cov protein whey: mloog zoo, cais tawm, hydrolyzateCov. Txhua hom whey protein hauv kev noj zaub mov noj qab haus huv suav nrog ib ntawm cov ntawv no, lossis sib xyaw ua ke.
1. Faj
Whey protein concentrate (WPS) yog qhov ntau hom thiab pheej yig hom nrog kev paub tab ntawm kev ua kom huv. Kev faib tawm ntawm cov protein nyob hauv nws tuaj yeem ncav cuag qhov teeb meem zoo tshaj plaws 89%, kuj tseem suav nrog tus nqi lactose (ntawm 4% txog ntau npaum li 52%) thiab muaj roj (1-9%). Pom tseeb tsis tsim nyog rau cov neeg uas tsis haum lactase, tab sis rau lwm tus neeg nws yog cov protein ua haujlwm zoo.
Whey nrov tshaj plaws:
- 100% Whey Kub Txuj (Khoom Noj Txiaj Ntsig Zoo)
- 100% Muaj Titanium Whey (SAN)
- Prostar 100% Cov hmoov nplej dawb (Ua kom kawg Noj)
2. cais tawm
Cov protein ntau tsis sib xws (WPI) - qhov tseeb nws yog tib yam tab sis tab sis nrog qib siab dua ntawm kev ua kom huv. Cov protein nyob hauv nws twb yog 90-95% (hauv kev xyaum ntau dua 93%, nrhiav tsis tau), lactose muaj tsawg dua li yav dhau los hauv daim ntawv (0,5-1%) thiab tib cov roj. Yog tus nqi ntau dua li kev mloog zoo, thov los ntawm cov neeg tsis haum lactose, ntxiv rau kev cob qhia cov kws ncaws pob ntau dua qhov muaj peev xwm nyiaj txiag.
Cov whey nrov tshaj plaws cais:
- ISO Ncaj Cev 93 (Khoom Noj Qab Kawg)
- Titanium Isolate Supreme (SAN)
- Nectar (MHP)
3. Hydrolyzate
Whey protein hydrolyzate (WPH) - hom whey protein no twb raug zom ib nrab lawm, thiab txawm hais tias qhov feem pua me ntsis qis dua li nyob rau hauv kem (txog 90%), nws muaj ntau npaum li cas ntawm kev nqus. Nws yog qhov kev xaiv allergenic tsawg dua, tab sis kim heev. Vim tias lub fermentation nws muaj cov iab iab, tsis zoo li yav dhau los ob hom, uas yog yam ntxwv ntawm mis nyuj.
Hydrolysates nrov tshaj plaws:
- 100% Cov Khoom Noj Hydrolyzed Whey (Khoom Noj Khoom Haus Zoo Tshaj)
- Platinum Hydro Whey (Noj Khoom Noj Khoom Haus)
- Iso Whey xoom (BioTech)
Dab tsi ntawm cov protein kom xaiv thiab vim li cas? Feem coob ntawm cov neeg ncaws pob uas muaj teeb meem nrog kev mob lub siab mis haum whey protein mloog zoo: nws yog tus nqi piv / kev ua tau zoo yog ze rau qhov zoo. Ntawm qhov kev xav no, qhov yuav tsum tau nres lawv cov xim, ceteris paribus, qhov ntau uas lub khw nthuav tawm ntau yam khoom zoo los ntawm cov concentrates.
Nyob rau hauv qhov muaj lub sijhawm nyiaj txiag koj tuaj yeem sim whey protein cais tawm thiab hydrolyzate, lawv tau zoo dua ntawm kev ziab khaub ncaws (kev xaiv rau cov tswv cuab ntawm kev tawm dag zog thiab kev tawm dag zog, npaj rau kev sib tw). Yog tias muaj teeb meem nrog lactose nws yog qhov zoo uas yuav siv cais tawm (qhov tsawg tshaj plaws).
Kev siv cov protein txhua hnub
Qhov niaj hnub xav tau ntawm cov protein hauv cov kis las yog qhov nyuaj, uas tau tawg ntau daim ntawv theej. Sporty nyob rau hauv cov ntawv nyeem koj tuaj yeem pom ntau zaus ntawm 2 gram ntawm cov protein ib 1 kg ntawm tus kheej qhov hnyav ntawm cov neeg ncaws pob. Qhov tseeb, qhov ntau ntawm no tuaj yeem txuas ntxiv los ntawm 1.5 g mus rau 3 g ib 1 kg ntawm lub cev hnyav. Txhua yam nws yog nyob ntawm qhov siv ntawm kev qhia thiab cov tib neeg cov yam ntxwv ntawm tus neeg ua haujlwm, nrog rau nws cov hom phiaj: yooj yim, kom nce phaus yog ib qho, tab sis kev sim nkag mus rau hauv qee qhov kev hnyav yog qhov lwm. Yog li ntau tus tawm tswv yim kom tsom rau koj txoj kev xav, tshwj xeeb tshaj yog nyob rau lub hom phiaj kev loj hlob ntawm kev ua kis las los sis tsis muaj nws. Raws li qhov no txhawm rau kho cov protein ntau hauv cov zaub mov noj thiab cov ntsiab lus ntawm cov calories tag nrho.
Yog tias peb tham txog cov kev xyaum coj ua feem ntau, tus tag nrho txhua hnub tus nqi ntawm cov protein thaum lub sij hawm muaj zog kawm yuav tsum yog:
- Rau cov leeg kev loj hlob: 2.5 g ib 1 kg ntawm lub cev hnyav
- Txhawm rau hlawv cov rog: 2 g ib 1 kg ntawm lub cev qhov hnyav
Ntawd yog, yog tias koj hnyav 80 kg tag nrho txhua hnub xav tau cov protein thaum qhov hnyav yuav yog 200 g. Thov nco ntsoov tias qhov no yog ib qho kev xav tau ntawm cov protein ntau los ntawm txhua yam khoom noj uas koj noj thaum nruab hnub, thiab tsis yog los ntawm cov protein ua kis las xwb. Cov khoom noj muaj protein muaj xws li nqaij, ntses, qe, cheese, taum cov khoom. Piv txwv li, hauv 100 g ntawm nqaij qaib mis muaj 25 grams protein. Nyeem ntxiv txog yuav ua li cas xam cov protein ntau hauv cov khoom nyeem hauv kab lus no. Qhov nruab nrab cov protein ntawm cov khoom lag luam zoo ib yam yuav tsum yog tsawg kawg 60-70% ntawm cov protein txhua hnub. koj tsis tas yuav tsim txom cov zaub mov ua kis las rau kev puas tsuaj ntawm cov zaub mov ntuj.
Kev nqus ntawm whey protein
Ua tiav nrog cov thawv ntawm cov protein yog qhov ntau dua yuav txhuam (cov kaus), uas feem ntau haum 30 g ntawm hmoov qhuav. Thov nco ntsoov tias 30 g yog qhov loj tag nrho ntawm cov hmoov, ntau dua li muaj protein ntshiab. Yog tias, piv txwv, whey protein muaj 80% protein nyob rau hauv ib lub thoob yog 24 gram ntawm cov protein ntshiab. Raws li, rau qhov kev noj haus ntawm 50 gram ntawm cov protein koj yuav tsum noj ob protein whey pheej yig. Nws zoo dua rau muab faib ua 2-3 pluas noj.
Noj kom muaj protein ntau:
- Tam sim ntawd tom qab yaim, kom kov yeej qhov tshwm sim ntawm kev tsaus ntuj catabolism, muab lub cev "sai" cov amino acids.
- Nruab hnub thaum noj mov (nyiam dua ua ntej kev kawm).
- Txog 1.5 teev ua ntej workout (hydrolyzate thiab rau ib nrab ib teev).
- Tom qab kev cob qhia tam sim ntawd (lossis tom qab 30-40 feeb, yog tias tus neeg ncaws pob tam sim ntawd tom qab kev cob qhia tau siv BCAAs).
Txog rau lub caij “ceev” cev whey protein yog qhov kev xaiv zoo tshaj. Thaum tsaus ntuj nws yog qhov zoo dua rau kev noj casein lossis protein ntau (muaj kev sib xyaw ntawm cov protein thiab "qeeb"). Cov txheej txheem no yuav ua kom paub tseeb cov mov ntawm cov amino acids nyob rau thaum hmo ntuj pw tsaug zog.
Kev nqus ntawm whey protein rau hnub workout:
- thawj hnub - thaum sawv ntxov
- qhov thib ob hom - pre-workout
- qhov txheej txheem thib peb tom qab tawm
Yog tias tsim nyog, yuav tsum muaj cov txheej txheem ntxiv ntawm whey protein hauv hnub kawm tuaj yeem nyob nruab nrab ntawm cov zaub mov.
Kev nqus ntawm whey protein nyob rau hauv hnub so:
- thawj hnub - thaum sawv ntxov
- kev txais tos thib ob - nyob ntawm Tshais thiab su
- tus txheej txheem thib peb thaum noj su thiab noj hmo
Sab saum toj 10 whey cov protein
Cov cai tswj kev ua noj thiab haus protein ntau
- Txhawm rau npaj ib qho ntawm cov protein smoothie koj yuav xav tau 30 grams protein hmoov (1 daus).
- Koj tuaj yeem hloov txoj kev pabcuam rau koj tus kheej, tabsis nco ntsoov qhov ntawd lub cev tsis tuaj yeem zom plab ntau dua 30 gram ntawm cov protein ib pluas. Yog li siv nyob rau hauv ib kauj ruam los ntawm ntau ntau ntawm cov whey protein uas tsis muaj lub ntsiab lus tseem ceeb.
- Txhawm rau cov protein smoothie, sib tov cov hmoov protein hauv ib daim shaker lossis blender, ntxiv 250-300 ml dej los yog mis tsis muaj roj. Yog hais tias koj muaj intolerance rau lactose, uas yaj protein nyob rau hauv dej nkaus xwb.
- Thaum ua cov dej cawv, nco ntsoov tias cov hmoov tau yaj mus txog thaum muaj homogeneous pawg tsis muaj pob. Kev ua tsis tiav ntawm cov khoom qhuav tuaj yeem ua rau nws nqus tau.
- Hauv kev npaj ntawm dej cawv tsis txhob siv cov kua dej kub, txwv tsis pub cov protein yuav ua rau qis thiab poob qee cov khoom uas lawv muaj.
- Thaum noj cov protein ntau whey tom qab ua haujlwm, koj tuaj yeem yaj nws hauv dej, thiab kua txiv (qhov kev xaiv no tsis haum poob phaus)Cov. Kua txiv yog qhov ntawm cov carbohydrates yooj yim, uas muaj kev sib xyaw nrog cov protein ceev yuav muab koj lub cev rau qhov kev loj hlob ntawm cov leeg.
- Xaiv, koj tuaj yeem ntxiv hauv cov protein co lwm cov khoom xyaw, xws li cov txiv ntseej, txiv tsawb, txiv ntoo, thiab lwm yam. Qhov no pab tshwj xeeb tshaj yog thaum nrog lub sijhawm saj cov protein yuav ploj mus. Txawm hais tias nyob rau hauv cov ntaub ntawv no koj tuaj yeem yuav ob peb poom ntawm protein nyob rau hauv txawv flavors thiab lwm ntawm lawv.
- Protein hmoov tuaj yeem siv rau kev ua zaub mov noj protein ntau. Piv txwv li, ntau tus hlub mus ci cov muffins protein los yog khaub noom - lawv yog cov qab zib thiab cov khoom noj muaj txiaj ntsig. Qhov tseeb ntawm cov protein nyob rau hauv cov ntaub ntawv no yuav qis dua.
- Feem ntau cov hnub tus nqi whey protein faib ua 2-3 pluas: thaum sawv ntxov, ua ntej kev cob qhia thiab tom qab kev cob qhia. Yog tias koj npaj yuav noj cov protein whey ib hnub ib zaug, nws zoo dua yog ua tom qab ua haujlwm.
- Yog tias koj xav kom poob phaus, ces nws raug tso cai los hloov ib pluag mov ntawm whey protein, tab sis koj yuav tsum tswj hwm koj cov zaub mov noj kom niaj hnub mus rau kev noj haus ntawm cov vitamins, minerals thiab as-ham txaus. Nco ntsoov tias cov protein tsuas yog ua Ntxiv thiab tsis hloov pauv rau cov khoom noj tiag tiag.
Yuav ua li cas los xam cov nyiaj txiag ntawm cov protein?
Kev txheeb ze rau lwm yam khoom noj khoom haus kev ua si whey protein muaj tus nqi pheej yig heev. Tab sis ntawm tus nqi nyiaj txiag dab tsi koj yuav tsum xam hauv qhov tseeb?
Cia peb xam tus nqi them rau ib qho kev pab ntawm whey mloog zoo thiab whey cais tawm-piv txwv li cov tuam txhab nrov: Prostar 100% Whey Protein (Ua Khoom Noj Kawg) thiab Isolate Supreme (SAN). Kuv yuav tau them ntau npaum li cas rau ib qho protein co co?
Concentrate Prostar 100% Cov hmoov nplej dawb (Ua kom kawg Khoom Noj Khoom Haus)
Tus nqi ntawm lub pob Prostar 100% Whey Protein (2.4 kg), uas suav 80 kev ua haujlwm, yog 2900 rubles. Uas yog, tus nqi ib zaug ntawm whey mloog zoo yog $ 36. Ib qho ua haujlwm yog 25 g ntawm cov protein thiab 120 kcal. Kev saib xyuas txhua 3 servings ntawm whey mloog zoo (75 g protein) yuav nyob hauv thaj tsam ntawm 110 rubles.
Isolate Titanium Isolate Supreme (SAN)
Tus nqi ntawm kev ntim Titanium Isolate Supreme (2.3 kg), uas suav nrog 75 servings, yog 4,900 rubles. Uas yog, tus nqi rau ib qho whey protein cais yog 65 rubles. Ib qho ua haujlwm yog 27 grams thiab 110 calories. Nyias 3 servings ntawm whey protein cais tawm (81 grams protein) yuav nyob hauv thaj tsam ntawm 200 rubles.
Ntawm chav kawm, tus nqi yuav txawv nyob ntawm seb hom hom twg. Piv txwv li, coj ib co ntawm cov khoom siv tshaj plaws los ua kom pom cov neeg sawv cev ntawm tus nqi ntawm kev noj cov whey protein.
Whey muaj protein ntau thiab lwm yam sportpit
Protein feem ntau yog ib qho ntawm cov ntsiab lus tseem ceeb ntawm kev noj zaub mov noj (nrog rau cov khoom lag luam zoo uas nws tsis tuaj yeem hloov tau). Whey protein yog sib xws nrog txhua hom kev ua kis las khoom noj khoom haus thiab kev ua kis las. Txawm li cas los xij, qee cov cai ntawm kev nkag yuav tsum paub:
- Yuav tsum tsis txhob noj cov protein tib lub sijhawm nrog cov amino acids zoo li BCAAs thiab zoo tib yam. Yuav tsum tau ncua ntawm kev noj cov amino acids thiab protein ntau 30-40 feeb, vim hais tias lub cev muaj peev xwm nqus tau cov amino acids muaj nws cov kev txwv thiab ob yam khoom muaj peev xwm inhibit kev nqus ntawm ib leeg.
- Yuav khiav mus tos txais thaum uas tig mus ntawm cov protein thiab nce, tab sis ib zaug ntxiv kom tsis txhob cuam tshuam lawv hauv ib qho (hauv qhov hnyav hauv cov protein thiab yog li muaj).
- Sai whey protein yog noj thaum hmo ntuj. Ua ntej yuav mus pw yog ib qho zoo dua rau haus cov protein tsis txaus los yog casein.
Lwm cov protein los hloov whey? Cov hmoov nplej dawb yog cov tsiaj muaj protein nrog cov amino acid zoo muaj pes tsawg leeg, uas tseem ua cim los ntawm kev nqus sai (hauv kev sib piv rau casein). Cov khoom ua haujlwm zoo ib yam li nws nyob hauv thawj qhov nqaij thiab qe (zoo tshaj ntawm amino acid muaj pes tsawg leeg) cov protein. Muaj tseeb, thiab lawv yuav raug nqi ntau dua li niaj zaus whey cais tawm.
10 cov lus nug thiab cov lus teb hais txog whey protein
1. Whey muaj protein ntau yog cov tshuaj tsis haum?
Protein ntau yog tsim los ntawm cov khoom siv raw, "chemistry" nws tsis yog ntau tshaj li cov khoom siv mis nyuj los ntawm lub khw (uas tuaj yeem ntxiv qhov tsw qab, thiab lwm yam). Los ntawm txoj kev, yog hom protein uas muaj cov tsw qab ntuj (piv txwv li cocoa) lossis txawm tias tsis muaj lawv.
Feem ntau cov kis las ncaws pob muaj cov vitamins, minerals, enzymes rau kev zom zaub mov thiab lwm yam khoom xyaw, yog li cov khoom no tuaj yeem raug hu ua qhov muaj txiaj ntsig zoo rau cov neeg muaj kev tawm dag zog lub cev.
2. Ua li cas thiaj li muaj txiaj ntsig whey protein rau kev loj hlob nqaij?
Yog lawm, siv tau. Ntxiv mus, yog tias koj sib piv cov nyiaj siv thiab cov txiaj ntsig zoo, whey protein mloog zoo yog qhov zoo tshaj plaws ntawm kev ua sportpit. Cov hmoov nplej dawb muaj cov qauv zoo ntawm cov amino acids, sai sai thiab muaj txiaj ntsig muab lawv lub cev.
Nyob rau hauv tas li ntawd, kom tau txais qhov nyiaj ntawm cov protein (thiab amino acids, feem ntau) los ntawm cov zaub mov ib leeg yog qhov muaj teeb meem heev, qhov no yuav ua rau lub nra hnyav ntawm lub plab zom mov. Nws yog qhov zoo dua rau kev suav nrog koj cov kis las noj zaub mov protein thiab muab koj lub cev tsim ua cov leeg.
3. Zoo npaum li cas yog cov whey protein rau poob phaus?
Hais tias, whey protein txhawb nqa poob phaus. Protein ntau cov hmoov nplej tsis tuaj yeem hu ua khoom lag luam # 1 rau kev hlawv cov rog, tab sis muaj ib yam haujlwm hauv cov kev taw qhia no nws muaj.
Cov nyhuv no yog vim ntau yam:
- mus zom cov fatty acids uas yuav tsum tau cov enzymes (kuj proteins), ntsig txog, kev nqus ntawm cov protein nyob hauv lub cev yuav muab cov roj hlawv cov txheej txheem tsim nyog muaj feem;
- cov protein txo cov kev tshaib kev nqhis thiab ua rau qeeb nqus ntawm cov carbohydrates;
- ntawm kev ua kom cov protein, dua, xav tau lub zog kom tau nws, lub cev tuaj yeem siv suav nrog lub zog los ntawm kev ua cov rog.
4. Nws zoo dua rau kev coj mus rau cov leeg: nqaij hnyav los yog protein?
Tag nrho nyob ntawm lub cev hom ntawm cov kis las, teev qhia txhob kaw. Hauv kev siv lub cev endomorphic thiab mesomorphic nws yog qhov zoo dua rau kev noj protein: cov leeg nqaij los ntawm qhov ntuj mesomorph lub zog ntxiv ntawm cov carbohydrates hauv qhov hnyav nce, tsuas yog tsis xav tau thiab yog li yuav zoo rau kev nce qib; thiab endomorph gainer tsuas yog qhov tsis zoo: tus txiv neej, inclined mus rau txoj kev tsis taus txoj sia yuav muab cov roj txheej tshiab.
Nrog ectomorphy qhov teeb meem no sib txawv: qhov hnyav (ob qho tib si General thiab tshwj xeeb cov leeg) tau muab rau nws nrog kev nyuaj, thiab lub zog tau los ntawm kev noj nce ntxiv yuav pab txav cov txheej txheem no mus tom ntej, kev sib xyaw ntawm protein + carbs hauv qhov no, zoo dua protein xwb.
5. Cov hmoov nplej pom muaj kev phom sij ntau dua lossis zoo dua?
Rau ib tus neeg noj qab haus huv uas tawm dag zog tas li, lossis muaj ib qho protein tseem ceeb ntawm lub cev (whey lossis lwm yam) tsis zoo siv. Qhov pheej hmoo txaus ntshai (yog tias muaj) nws txawm ploj ntais.
Qhov teeb meem feem ntau muaj teeb meem nrog kev zom zaub mov vim hais tias ntawm lactose intolerance lossis lwm yam. Hauv qhov no, tsuas yog xav hloov lub whey protein mloog zoo kom cais tawm, los yog hydrolyzate yog cov ntawv nyeem tsis muaj tshuaj lom tsawg. Lub hydrolyzate yog nqus ntau dua thiab ntau dua yooj yim vim qhov tseeb tias cov protein nyob hauv nws yog twb muaj qee yam fermented (tsis tshua muaj kev cuam tshuam ntawm txoj hnyuv).
Kev xav raug mob los ntawm kev nqus ntawm cov protein yog ua tau muaj cov teeb meem kev noj qab haus huv. Hauv qhov no, nws yuav tsum tau sab laj nrog kws kho mob ua ntej noj. Zoo, koj tus kheej txoj kev mus kom ze rau kev nkag mus ntawm sportpit, tau kawg.
6. Nws puas tsim nyog noj cov protein whey yam tsis muaj kev tawm dag zog?
Ua qhov no ua rau muaj kev nkag siab tsuas yog nyob ntawm qhov muaj qhov tseem ceeb ntawm lub cev thauj yam tsis xwm yeem hauv tib neeg lub neej. Tus neeg ua haujlwm tsim ua haujlwm, tus neeg ua haujlwm ntawm txoj kev lossis tus neeg khawb av - piv txwv ntawm cov kis mob uas cov protein muaj txiaj ntsig thiab tsis muaj kev ua kis las. Yog tias kev tawm dag zog lub zog tsis yog, yog li tsis tas yuav muaj cov protein ntau hauv cov zaub mov no: lub cev koj yuav tsis xav tau thiab tej zaum yuav tsis tog hauv.
Ib qho kev zam yuav yog kis thaum koj noj cov protein ntau txaus los ntawm cov zaub mov tsis tu ncua (piv txwv li, tsis txhob noj nqaij, ntses, tsev cheese, cheese). Hauv qhov no nws ua rau kev nkag siab siv cov protein protein kis las txhawm rau txhawm rau txhawm rau qhov tsis txaus ntawm cov amino acids.
7. Kuv puas tuaj yeem noj cov whey protein nyob rau hauv cov teeb meem lub raum?
Yog tias muaj teeb meem lub raum tsis zoo (lub raum tsis ua haujlwm, piv txwv) los ntawm kev noj cov protein whey nws yog qhov yuav tsum tau txwv. Kev noj qab haus huv yog qhov tseem ceeb tshaj li lwm yam, thiab kev ua kis las muaj xws li.
8. Kuv puas tuaj yeem noj cov protein whey nrog lactose intolerance?
Koj ua tau, tab sis cia li tsis mloog zoo, qhov twg nws muaj ntau heev. Qhov kev txiav txim siab raug tsim nyog nyob rau hauv qhov tsis txaus siab kom tau noj tawm cais qhov twg lactose tsis ntau dua 1%.
9. Kuv puas yuav tsum noj me ntsis whey protein cov ntxhais?
Yog, cov ntxhais hauv kev kawm hnyav nrog "hlau" kuj xav tau cov protein ntau ntxiv, zoo li txiv neej, qhov sib txawv tsuas yog vim tias tsis muaj tus kheej qhov hnyav thiab cov leeg nqaij tsawg npaum li cas ntawm cov protein whey tuaj yeem txo qis.
Thaum cev xeeb tub thiab pub mis niam mis los ntawm kev noj sportpit yuav tsum muab tso tseg. Thiab so - txhua qhov tib yam li txiv neej.
Txhua yam hais txog cov PROTEIN txais tos rau GIRLS
10. Kuv puas yuav tsum noj whey protein rau cov neeg pib tshiab?
Tom qab pib kev cob qhia novice 1-2 lub hlis yuav tsum tau nce sai sai ntawm lub hwj chim cov lus, zoo siv tsis hloov lub ntsej muag: nws yog lub sijhawm sib koom nrog kev txhim kho lub paj hlwb thaum lub hauv nruab nrab lub hlwb kawm ua qee yam qoj ib ce. Nws yog los ntawm xws li kev cob qhia lub zog thiab loj hlob ntawm yuav luag xoom yuav hnyav.
Yav tom ntej, txhawm rau kev kawm koj yuav tsum muaj protein txaus hauv cov zaub mov noj - thiab yog qhov twg cov nyiaj tau los yuav pluas protein.
Saib kuj:
- Protein rau kev poob phaus thiab cov leeg kev loj hlob uas txhua yam tseem ceeb yuav tau paub
- Creatine: vim li cas qhov kev xav tau rau leej twg noj, muaj txiaj ntsig thiab ua phem, cov cai ntawm kev txais neeg txawv
- L-carnitine: dab tsi yog txiaj ntsig thiab raug mob, cov cai ntawm kev nkag mus thiab qeb duas ntawm qhov zoo tshaj plaws