Protein co tom tsev

2024 Tus sau: Isabella Gilson | [email protected]. Kawg hloov kho: 2023-12-17 03:27

protein shake yog dab tsi? Nws npaj li cas hauv tsev? Koj yuav pom cov lus teb rau cov lus nug no thiab lwm yam hauv kab lus. Tej zaum, ib tug neeg xav tsis thoob thaum lawv hnov tias koj tuaj yeem ua cov protein co koj tus kheej. Vim li cas? Vim hais tias rau ntau tus neeg, lo lus "protein" yog txuam nrog inorganic chemistry, uas yog siv los ntawm masters ntawm lub zog kev ua si. Txawm li cas los xij, "protein" yog txhais los ntawm lus Askiv li "protein". Yog li tsis tas yuav ntshai: los ntawm kev tsim cov protein co hauv tsev, koj pom tau tias koj saib xyuas cov qib protein hauv koj lub cev, thiab tsis muaj dab tsi ntxiv.

Yuav ua li cas pab tau?

Cov neeg ncaws pob koom nrog kev tsim lub cev yuav tsum noj kom raug, siv cov vitamins, proteins, minerals, carbohydrates thiab lwm yam khoom muaj txiaj ntsig. Tsuas yog tom qab ntawd cov txiaj ntsig ntawm kev cob qhia yuav tshwm sim tag nrho.

Lub ntsiab lus tseem ceeb ntawm kev noj zaub mov kis las uas "tsim cov leeg" yog cov protein. Hauv txhua cov zaub mov muaj ntau hom, tsim nyog los ntawm lawv cov amino acid muaj pes tsawg leeg. Cov khoom noj mis nyuj thiab nqaij yog cov khoom tsim nyog tshaj plawssquirrel.

Cov zaub mov muaj protein ntau yuav tsum noj ntau zaus hauv ib hnub - sawv ntxov thiab yav tsaus ntuj, ua ntej thiab tom qab chav kawm. Hmoov tsis zoo, vim muaj kev ua si txhua hnub, ntau tus neeg ncaws pob tsis muaj sijhawm los ua noj ntau yam zaub mov 5-6 zaug hauv ib hnub.

Nws paub tias nqaij zom tau ntev heev. Lub cev siv ntau lub zog ntawm cov txheej txheem no, yog li nws tsis pom zoo kom noj zaub mov hnyav ua ntej kev cob qhia. Lub teeb thiab txaus siab protein co rau cov leeg yog qhov tseem ceeb heev. Nws yog ib qho kev xaiv zoo rau cov nqaij. Koj tuaj yeem nqa nws nrog koj thiab ua kom yooj yim heev.

Nws zom sai dua li cov nqaij noj. Txoj kev yooj yim tshaj plaws los ua noj cov protein co yog los ntawm cov protein qhuav qhuav, uas yuav tsum tau diluted nrog dej.

Condensed protein yog muag hauv khw muag khoom kis las. Nyob rau tib lub sij hawm, txhua yam ntawm nws cov hauj lwm - restores cov nqaij ntshiv los yog tsub kom lawv loj. Npaj-ua protein shakes muaj flavors uas ua rau lawv qab ntxiag heev. Tab sis tseem, cov khoom no tsis tuaj yeem muab piv nrog cov khoom ntuj tsim. Hmoov shakes tsis noj qab nyob zoo li cov protein shakes thiab tsis digestible.

Rules

Nws yooj yim ua kom cov protein co hauv tsev, tab sis koj yuav tsum ua raws qee cov cai rau nws siv thiab ua noj:

1. Thaum sawv ntxov ua ntej kev cob qhia, koj tuaj yeem noj tsis pub ntau tshaj 300 ml ntawm ib qho dej cawv. Yog tias koj lub cev tsis nqus lactose zoo (cov neeg ncaws pob laus muaj qhov teeb meem zoo li no), ces hloov cov mis nyuj nrogkua txiv los yog lwm yam fermented mis nyuj.
2. Thaum sawv ntxov koj tuaj yeem ua kom qab zib cocktail nrog qabzib, tab sis hmo ntuj cov carbohydrates hauv dej yuav tsum txo qis. Ua kom cov sib tov sib xyaw kom sai, ua kom kub txog 37 ° C. Ua tsaug rau qhov no, lub plab yuav ua haujlwm sai dua.

Protein Window

Protein shakes tau paub tas li ua rau lub cev muaj protein ntau, uas yog qhov tseem ceeb rau kev loj hlob ntawm tus neeg ncaws pob cov leeg.

Muaj ib qho hu ua "protein window" - 30 feeb tom qab thiab 40 feeb ua ntej kev cob qhia. Qhov no yog lub sijhawm zoo tshaj plaws los haus cov protein. Cocktails tsis pub rau hauv chav kawm.

Qee tus neeg pom tias nws nyuaj rau haus cov dej protein tam sim tom qab kev tawm dag zog. Nws tuaj yeem muab faib ua ob zaug thiab haus cawv hauv ob koob.

Thaum pw tsaug zog, lub plab zom mov tsis zom zaub mov. Tab sis txawm tias hmo ntuj, cov leeg yuav tsum tau muab cov as-ham. Rau cov laj thawj no, siv cov protein shakes. Lawv yuav tsum tau siav tsuas yog ntawm casein, raws li nws tau zom maj mam, thiab yog li ntawd cov leeg yuav tau txais kev txhawb nqa thoob plaws hauv kev pw tsaug zog. Tsis txhob noj cov carbohydrates vim lawv yuav dhau mus ua rog thaum hmo ntuj.

Tom qab waking up

Thaum sawv ntxov, qhov concentration ntawm glycogen hauv daim siab txo qis, vim tias thaum hmo ntuj lub cev tsis muaj zaub mov. Yog li ntawd, kev cob qhia thaum sawv ntxov qee zaum provokes qhov tso tawm ntawm cov tshuaj hormones catabolic uas rhuav tshem cov leeg nqaij.

Protein co yuav pab ntxiv qhov tsis muaj glycogen. Fructose yuav tsum muaj nyob rau thaum sawv ntxov haus. Nws nyob hauvpom nyob rau hauv ntau ntau nyob rau hauv zib mu thiab txiv hmab txiv ntoo. Fructose hloov mus rau glycogen ntawm lub siab.

Chocolate Flavored Cocktails

Yuav ua li cas ua kom cov protein co hauv tsev? Ntawm chav kawm, xws li haus dej haus yuav siv sij hawm ntev npaum li cas los npaj dua li cov hmoov cocktail. Tab sis koj yuav tau txais txiaj ntsig ntau dua thiab txaus siab los ntawm nws. Peb xav kom koj kawm cov zaub mov ntawm cov protein shakes nrog chocolate tsw. Yog li, thawj txoj kev npaj. Siv:

• ib daus ntawm chocolate flavored whey protein;
• skimmed mis nyuj (300 g);
• grated almonds (100g);
• ib nrab xim bar (kom saj).

Cov khoom noj hauv tsev no tau npaj raws li hauv qab no: sib tov cov protein thiab mis nyuj rau hauv ib lub tais, ncuav chocolate chips thiab almonds rau saum. Noj nrog ib rab diav ua ntej kev tawm dag zog.

Txhawm rau tsim ib qho dej haus zoo sib xws raws li daim ntawv qhia thib ob, koj yuav tsum muaj:

• ib daus ntawm whey protein ntxiv rau vanilla casein;
• ib khob txiv qaub (tsis muaj aspartame, tab sis qab zib).

Txhawm rau tsim cov dej cawv no koj yuav tsum sib tov cov txiv qaub thiab cov proteins hauv lub thawv airtight. Noj tom qab koj workout.

Nws yog qhov thib peb ntawm daim ntawv qhia thib peb. Siv:

• ib daus ntawm chocolate whey protein;
• mis nyuj tsis muaj roj (300 g);
• tsev cheese (150 g);
• instant cocoa (50 g).

Npaj cov dej no zoo li no: kub cov mis nyuj, tab sis tsis txhob boil. Cheese, proteins thiab cocoancuav sov mis nyuj nyob rau hauv ib tug blender, grind rau tib hom loj. Qhov no yog ib qho cocktail yav tsaus ntuj. Haus thiab mus pw.

Peach

Pom zoo, protein co zaub mov txawv yooj yim heev. Yuav kom tsim tau ib tug txiv duaj haus koj xav tau:

• whey vanilla protein;
• khob dej huv;
• peaches txiv duaj;
• ib lub hnab ceev oatmeal.

Txhawm rau npaj cov dej cawv no, sib tov tag nrho cov khoom xyaw hauv lub tshuab. Es tsis txhob oatmeal, koj tuaj yeem siv pob kws flakes. Cov dej haus no yuav tsum haus ua ntej kev cob qhia.

txiv kab ntxwv

Koj tsis paub yuav ua li cas ua cov protein shakes hauv tsev? Nyeem cov zaub mov kom zoo. Txhawm rau tsim ib qho kua txiv kab ntxwv, noj:

• vanilla whey protein;
• vanilla tsis muaj roj yogurt (200 ml);
• 100% txiv kab ntxwv tshiab (300-400 ml).

Muab tag nrho cov khoom xyaw rau hauv ib lub blender. Haus dej haus no thaum sawv ntxov.

Banana

Thiab yuav ua li cas npaj cov txiv tsawb protein co kom cov leeg loj hlob? Koj yuav xav tau:

• banana;
• mis nyuj tsis muaj roj (300 ml);
• walnut butter (1 tbsp)

Npaj cov dej haus zoo li no: sib tov txhua yam hauv lub tshuab ntxhua khaub ncaws rau tib hom loj. Thaum lub caij ntuj sov, koj tuaj yeem ntxiv dej khov ntawm no. Yog tias koj tsis nyiam txiv ntseej butter, hloov nws nrog txiv ntseej lossis txiv maj phaub roj (tsis muaj qab los yog qab zib). Noj qhov co no ua ntej chav kawm, thaum sawv ntxov, tav su.

Nias noj zog haus

Tau tsim cov protein no zoo kawg nkaus co raucov leeg yuav xav tau:

• whey chocolate protein;
• khob mis nyuj 1%;
• oat soaked instant flakes;
• vanilla yogurt (2 tbsp);
• txiv laum huab xeeb (2 tsp);
• ice.

Cia li sib tov txhua yam nyob rau hauv ib lub blender. Haus cov tshuaj no ua ntej koj tawm dag zog.

Strawberry

Qhia lwm yam zoo protein co co. Cov nqaij ntshiv nrog nws tuaj yeem ua tiav tau yooj yim. Koj yuav xav tau:

• vanilla low fat yogurt (300 ml);
• mis nyuj 1% (400 ml);
• Ywhey protein;
• txiv laum huab xeeb (ob tsp);
• khov lossis tshiab strawberries (300 g);
• ice pieces.

Yuav ua li cas haus dej haus no? Sib tov tag nrho cov khoom xyaw nyob rau hauv ib tug blender (kom txog rau thaum cov dej khov yog crushed kiag li). Haus txhua hnub thaum noj mov.

Banana-txiv kab ntxwv

Koj yuav tsum noj:

• banana;
• 50g kua txiv kab ntxwv concentrate;
• 400 ml mis nyuj 1%;
• ice.

Sib tov tag nrho cov khoom xyaw hauv lub tshuab kom txog thaum koj tau txais tib hom loj. Haus ib khob ntawm pluas mov thiab thaum sawv ntxov lub caij ntuj sov.

Berry

Yuav ua kom lub cocktail no koj xav tau:

• 200g instant soaked flakes (pob kws los yog oatmeal);
• 300g mis nyuj 1%;
• ob daim whey protein;
• 200g raspberries, strawberries thiab blueberries;
• ice.

Chop tag nrho cov khoom xyaw rau hauv ib lub blenderkom txog rau thaum ib tug mushy loj. Haus ib lub smoothie txhua hnub ua ntej chav kawm thiab nruab nrab noj mov.

Summer

Tau:

• banana;
• 300 ml mis nyuj (1%);
• 300g strawberries;
• 200g nutmeg finely tws;
• ob peb diav ntawm whey protein nrog vanilla tsw;
• 120g yogurt tsawg;
• ice.

Chop tag nrho cov khoom xyaw rau hauv ib lub blender. Haus lub caij ntuj sov ua ntej chav kawm, thaum sawv ntxov thiab nruab nrab ntawm pluas noj.

Iron Arnie Cocktail

Thaum lub sijhawm kub ntawm kev tsim lub cev, kev noj zaub mov tsis zoo. Yog vim li ntawd ntau tus neeg ncaws pob tau npaj rau lawv tus kheej nrog lawv tus kheej tes.

Tsim kom muaj dej haus no, noj:

• egg;
• ob khob mis nyuj;
• ½ khob mis hmoov;
• ½ khob ice cream.

Sib tov tag nrho cov khoom xyaw hauv lub tshuab kom txog thaum lub xeev ntawm tib hom loj.

Recipe los ntawm Zangas George

Tsim kom muaj dej haus no, noj:

• ob tsp brewer poov xab;
• txiv hmab txiv ntoo tshiab;
• 350g mis los yog kua txiv;
• protein hmoov;
• 3 qe;
• 5 ice cubes.

Ua ntej, nplawm mis nyuj (kua txiv) thiab txiv hmab txiv ntoo hauv ib rab. Tom qab ntawd ntxiv cov khoom xyaw ntxiv thiab sib tov nrog rab diav kom txog thaum mushy.

Reeves Steve Protein Power

Koj yuav xav tau:

• 400ml kua txiv kab ntxwv;
• 2 tbsp. l. hmoov mis;
• 3-4 qe;
• banana;
• gelatin (1 tbsp.);
• zib mu (1 tbsp.).

Tag nrho cov khoom tsuas yog zom rau hauv tib hom loj.

Dikul Valentine's haus

Buy:

• 150g qaub cream;
• 2 tsp zib mu;

100 g (100 g);

• 3 tsp grated chocolate.

Ua ntej, ncuav qaub cream rau hauv lub tshuab, ces ncuav lub tsev cheese, thiab tsuas yog tom qab ntawd xa zib mu thiab chocolate rau ntawd. Sib tov txhua yam kom du.

Cocktail classic

Tus nqi zog ntawm cov dej haus no ib 100 g yog 3.06 kcal. Txhawm rau tsim nws, siv:

100 g (100 g);

350 mg mis nyuj;

ib txiv tsawb;

4 squirrels (qe yuav tsum tau boiled);

zib mu (2 tbsp);

1 tbsp l. txiv roj roj.

Load tag nrho cov khoom xyaw rau hauv lub tais blender thiab coj mus rau ib lub xeev ntawm ib homogeneous sib tov. Koj tuaj yeem hloov cov khoom xyaw raws li koj nyiam.

Cocktail "T-72"

Tus nqi zog ntawm cov dej haus no yog 149 kcal. Siv:

• 200 ml kefir;
• 60 g mis hmoov;
• jam thiab qab zib (mus saj).

Chop tag nrho cov khoom xyaw rau hauv ib lub blender. Qab zib yuav tsum tau ntxiv ntawm no kom lub cev tau txais lub zog tsim nyog. Tab sis jam los yog jam yuav tsuas txhim kho cov nyhuv no.

rau cov ntxhais slimming

Hnub no, protein shakes yog ib feem ntawm cov zaub mov ntawm cov ntxhais poob phaus. Cov no yog cov khoom siv calorie tsawg uas tsim los ntawm kev sib xyaw ua ke ntawm cov protein. Lawv qhov zoo dua yog nyob rau hauv qhov tseeb tias cov protein, nkag mus rau hauv lub cev, tsis tso rau hauv cov rog, tab sishloov mus ua cov khoom siv rau cov leeg nqaij.

Tau kawg, yog tias koj tsis ua si, koj cov leeg tsis zoo li yuav tau txais kev pab thiab loj hlob. Txawm li cas los xij, cov rog rog yuav pib ploj mus.

Yuav ua li cas haus dej kom zoo?

Yog tias koj txiav txim siab siv cov protein shakes kom poob phaus, pib tawm dag zog txhua hnub. Tsis tas yuav khiav mus rau gym lossis pas dej - tsuas yog khiav thaum sawv ntxov ze ntawm tsev lossis taug kev tom qab ua haujlwm.

Hauv qhov kev poob phaus, cov protein shakes nrog 5 pluas noj ib hnub hloov ob pluas noj. Raws li txoj cai, qhov no yog noj hmo thib ob (ob peb teev ua ntej yuav mus pw) thiab noj tshais. Cov zaub mov seem yuav tsum sib npaug thiab muaj cov carbohydrates qeeb, rog, protein. Los ntawm txoj kev, cov dej haus no yuav tsum haus maj mam.

txiaj ntsig thiab kev phom sij

Yog tias koj haus cov protein shakes kom poob phaus tsis tu ncua thiab tsis txhob hnov qab txog kev cob qhia, koj tuaj yeem poob 7 kg hauv ib hlis. Fried, floury thiab qab zib tuaj yeem noj me ntsis. Tab sis kev txwv nruj tsis tuaj yeem lees txais ntawm no.

Tsis tas li, cov proteins uas muaj nyob hauv cocktails normalize cov txheej txheem metabolic hauv cov hlwb, txhim kho cov haujlwm tseem ceeb ntawm lub cev, thiab tshem tawm cellulite.

Thaum poob phaus, nws yog ib qho tseem ceeb kom tsis txhob overdo nws nrog cov protein. Tsis txhob haus ntau tshaj 2 khob ib hnub. Qhov no tuaj yeem ua rau muaj kev txhim kho ntawm gout thiab mob raum.

Yuav ua li cas npaj smoothies kom poob phaus?

Koj tuaj yeem yuav cov hmoov ua tiav thiab dilute nws hauv dej, kua txiv los yog mis nyuj. Nws yog qhov yooj yim thiab kev lag luam, vim nws tsis tas yuav siv sijhawm ntau. Hnub no cojCov dej qab zib no yog tsim los ntawm Weider, Universal Nutrition, Optimum Nutrition thiab Herbalife.

Koj tuaj yeem ua cov dej haus no koj tus kheej. Txhawm rau ua qhov no, siv:

• banana;
• khob mis nyuj 1.5%;
• 150 g tsev cheese.

Sib tov tag nrho cov khoom xyaw rau hauv ib rab diav thiab noj tshais. Koj tuaj yeem ua lwm yam cocktail zoo. Siv:

• 50g tsev cheese;
• ob peb proteins;
• yam jam (1 tablespoon);
• 1 tbsp mis nyuj 1.5%.

Sib tov txhua yam hauv lub tshuab thiab haus ob peb teev ua ntej yuav mus pw.

Reviews

Dab tsi yog tib neeg kev tshuaj xyuas ntawm cov protein ua hauv tsev? Ntau tus hais tias cov no yog cov dej qab zib zoo, tab sis cov txiaj ntsig ntawm, piv txwv li, Cov Khoom Noj Zoo Tshaj Plaws yog siab dua. Lawv hais tias nws muaj qhov sib npaug zoo tshaj plaws ntawm cov protein, rog, carbohydrates, nqus sai.

Qee tus neeg nyiam ua cov cocktails nrog cov zaub mov uas lawv muaj hauv lub tub yees. Cov neeg no hais tias lawv qhov hnyav yog maj mam ploj mus - 2-3 kg ib hlis. Tib lub sijhawm, lawv tsis ua kis las txhua. Thiab cov neeg poob phaus uas tuaj koom kev cob qhia poob 5-8 kg ib hlis!

Txog cov protein co tshuaj xyuas thiab cov kws tshuaj noj zaub mov tawm mus. Lawv sau tias cov khoom noj khoom haus kis las no yeej muaj txiaj ntsig zoo rau kev poob phaus thiab cov leeg nqaij, tab sis tsuas yog nrog kev tawm dag zog lub cev. Lawv hais tias nws yuav tsum yog kev cob qhia lub zog hauv lub gym, uas cov leeg raug mob.thiab xav tau cov protein kom rov tsim dua tshiab.

Qee tus kws tshaj lij hais tias cov dej qab zib muaj protein ntau tuaj yeem pab kom poob phaus. Tab sis tib lub sijhawm, koj yuav tsum tau noj cov zaub mov uas tsis muaj calorie ntau thiab siv cov txheej txheem kev cob qhia muaj peev xwm. Tab sis yog vim li cas peb thiaj li xav tau cocktails, yog tias, los ntawm kev ua si kis las thiab noj zaub mov, koj tuaj yeem poob qhov hnyav dhau lawm. Lawv suav hais tias cov dej qab zib no yog superfluous. Tab sis kws kho mob gastroenterologists qhia kom poob phaus ntawm cov protein shakes ua los ntawm mis nyuj, qe thiab tsev cheese.