2024 Tus sau: Isabella Gilson | [email protected]. Kawg hloov kho: 2023-12-17 03:27
Txog thaum muaj hnub nyoog laus, nws raug pom zoo kom tsis txhob khaws cov menyuam yaus noj zaub mov noj, txawm tias cov niam txiv yog cov tswv yim tawm tsam ntawm cov khoom tsiaj. Lub cev loj hlob xav tau cov protein, thiab nws zoo dua yog tias cov protein no yog tsiaj. Nws absorbs ntau npaum li cas. Feem ntau pom muaj protein ntau npaum li cas hauv cov khoom noj? Cov ntsiab lus raug cuam tshuam los ntawm cov ntawv lo, txawm tias tsis yog txhua cov ntaub ntawv tuaj yeem ntseeg tau.
Tau ntau heev
Tsis txhob dhau los ua "protein feem ntau maniac", tsis txhob poob rau cov protein ntau hysteria. Muaj cov kev tshawb fawb ua pov thawj tias nws yog qhov zoo dua rau cov neeg laus noj cov protein tsawg, tshwj xeeb yog tsiaj. Ntau tus neeg noj cov protein ntau tau los ntawm peb cov kwv tij me, lawv lub hnub nyoog sai dua thiab ua rau cov kab mob plawv thiab ntshav qab zib ntau dua. Yog li ntau tus neeg uas tsis haus cov khoom qab zib ntau tau mob ntshav qab zib hom 2 thaum muaj hnub nyoog 50 xyoo vim yog kev tsim txom.tsiaj protein. Nws yog qhov zoo tshaj kom khaws nws ntawm qhov tsawg kawg nkaus. Piv txwv li, rau ib tus neeg 50 kg, cov kws paub txog kev noj haus pom zoo 46 g ntawm cov protein ib hnub. Tsis tshua muaj protein ntau hauv cov khoom. Nws cov ntsiab lus tsis tshua muaj siab tshaj 20%, yog li kev noj zaub mov tsawg tsis yog cov zaub mov tsis zoo. Qhov no yog noj nqaij (150 g) ib hnub twg thiab noj zaub protein (250 g ntawm taum, piv txwv li). Cov zaub mov muaj protein tsawg yuav tsum yog lub hauv paus ntawm kev noj haus. Los ntawm txoj kev, cov qe uas paub txog txhua tus tsis yog cov nplua nuj ntawm cov protein, yog li lawv cov proteins tuaj yeem noj tau ntau yam tsis tau ntim nrog yolk. Tom qab ntawd yuav muaj me ntsis insulin zoo li kev loj hlob hormone hauv koj cov ntshav, thiab koj yuav nyob ntev dua, thaum tseem noj qab haus huv.
Thaum koj xav tau cov protein ntau
Yog tias koj yuav tsum rov qab los ntawm kev mob lossis nce cov leeg nqaij, koj yuav tsum tau nce cov protein ntau hauv cov zaub mov. Cov npe ntawm cov khoom noj uas muaj cov ntsiab lus protein ntau dua 20% yog txwv tsuas yog rau cov khoom siv dag zog xws li mis nyuj, kua mis lossis zaub protein rau cov kis las. Ib qho kev zam tuaj yeem suav hais tias qee cov cheese ua tiav thiab cheeses (txog 25%) thiab cov ntses qhuav nrog nqaij nruab deg (50-70%). Hauv tsev cheese tsis muaj rog, cov protein nyob deb ntawm ib txwm muaj 20%, thiab cov khoom zoo li no muaj kev phom sij rau lub raum. Thaum sau cov khoom noj uas muaj cov ntsiab lus protein ntau dua 100 g ib hnub, ib tus yuav tsum nkag siab tias nws tso cai tsuas yog ntsuas ib ntus xwb. Txwv tsis pub, kev laus ntxov ntxov thiab mob ntxov ntxov tos koj. Yog li nws tseem ceeb heev kom paub suav cov protein hauv cov zaub mov. Cov ntsiab lustuaj yeem tsis yog me me xwb, tab sis kuj loj heev.
Secrets of monk
xyoo dhau los ntawm kev tshawb fawb txog kev noj cov protein ua pov thawj tias lub cev ua haujlwm tau zoo tshaj plaws nrog kev hloov pauv tas li ntawm lub sijhawm muaj protein ntau thiab noj cov protein tsawg. Qhov ntawd yog, qhov no yog raws nraim li cov pov thawj Orthodox hu rau - yoo mov txhua lub lim tiam rau hnub Wednesdays, Fridays, thiab los ntawm lub sij hawm mus rau lub sij hawm loj ntawm kev txwv tsis pub tsiaj noj - ntev yoo mov. Tej zaum yog vim li cas cov laus laus saib zoo dua cov neeg ntiaj teb. Lawv tsis xav txog cov protein hauv cov khoom txhua. Cov ntsiab lus protein ntawm lawv cov khoom noj yog hloov pauv tas li tsis tu ncua, ntxiv rau, lawv tsis noj nqaij, txwv lawv tus kheej rau cov ntses thiab cov khoom siv mis nyuj sab nraud ntawm kev yoo mov.
Pom zoo:
Cov khoom noj muaj calorie thiab npaj zaub mov: rooj. Calorie ntsiab lus ntawm cov khoom noj tseem ceeb
Calorie cov ntsiab lus ntawm cov zaub mov thiab npaj zaub mov yog dab tsi? Kuv puas yuav tsum suav calories thiab lawv yog dab tsi? Ntau tus neeg nug cov lus nug zoo sib xws. Ib qho calorie yog ib chav tsev uas ib tus neeg tuaj yeem tau txais los ntawm cov khoom noj uas lawv noj. Nws tsim nyog nkag siab txog cov ntsiab lus calorie ntawm cov khoom kom ntxaws ntxiv
Dab tsi yog calorie cov ntsiab lus ntawm cov tais diav: cov lus calorie cov ntsiab lus ntawm cov kua zaub, cov chav kawm tseem ceeb, khoom qab zib thiab khoom noj ceev
Khoom noj khoom haus kom zoo yog ua tsis tau yam tsis suav lub zog ntawm cov khoom noj. Piv txwv li, ib tug neeg laus xav tau los ntawm 2000 mus rau 3000 kcal ib hnub twg, nyob ntawm seb nws hom kev ua ub no. Txhawm rau kom tsis txhob dhau qhov kev pom zoo txhua hnub ntawm 2000 kcal thiab yog li tsis nce qhov hnyav, nws raug nquahu kom paub cov ntsiab lus calorie ntawm cov zaub mov. Cov lus calorie ntawm cov kua zaub, cov chav kawm tseem ceeb, khoom noj ceev thiab khoom qab zib tau nthuav tawm hauv peb tsab xov xwm
Whey protein: cov khoom tseem ceeb ntawm cov khoom noj khoom haus no
Kab lus hais txog whey protein thiab nws cov khoom tseem ceeb. Cov yam ntxwv ntawm qhov cuam tshuam ntawm cov khoom noj ntxiv rau tib neeg lub cev kuj tau qhia
Cov khoom muaj txiaj ntsig thiab calorie cov ntsiab lus ntawm cov txiv ntseej: cov ntaub ntawv tseem ceeb rau cov kiv cua
Cov noob txiv ntoo yog amazing hauv nws cov tshuaj muaj pes tsawg leeg, saj thiab kho cov khoom. Cov txiv hmab txiv ntoo tsis tau tsuas yog noj, tab sis kuj siv los ua tshuaj. Kab lus no yuav nthuav tawm cov lus zais tseem ceeb ntawm cov txiaj ntsig zoo, thiab cov neeg nyeem kuj yuav kawm los ntawm nws cov ntsiab lus calorie ntawm cov txiv ntseej
Buckwheat: calorie cov ntsiab lus ib 100 grams yog me me, tab sis cov txiaj ntsig zoo heev
"Buckwheat porridge yog peb niam, thiab rye qhob cij yog peb txiv," ib tug Lavxias teb sab paj lug hais nrov nrov. Tom qab tag nrho, buckwheat tau paub nyob rau hauv Russia txij thaum ancient sij hawm. Nws tuaj qhov twg tuaj rau peb?
