2024 Tus sau: Isabella Gilson | [email protected]. Kawg hloov kho: 2023-12-17 03:27
Proteins yog ib qho tseem ceeb hauv lub tsev thaiv rau cov leeg nqaij loj. Thaum noj, cov tshuaj no decompose rau hauv cov amino acids, uas koom nrog hauv kev tsim cov ntaub so ntswg. Kev noj cov protein ntau dua, cov nqaij ntshiv thiab loj hlob sai. Xws li kev cuam tshuam rau lub cev yog muab los ntawm kev siv cov proteins hauv kev noj zaub mov noj.
Nws tsim nyog sau cia tias yuav tsum muaj protein ntau txaus tsis yog rau cov leeg nqaij xwb, tab sis kuj txhawm rau tswj lub cev hnyav, uas ua rau tib neeg tsis tsuas yog ntxim nyiam, tab sis kuj noj qab haus huv thiab tiv taus ntau yam kab mob.
Yog li, cov kws paub txog zaub mov ntseeg tias qhov muaj peev xwm tseem ceeb rau kev hlawv rog hauv lub cev yog qhov nrawm ntawm anabolism, uas yog lub luag haujlwm rau kev rov ua dua tshiab ntawm tes thiab pom cov ntaub so ntswg zoo. Nyob rau tib lub sijhawm, nws yog cov proteins uas yog ib qho tseem ceeb rau kev ua haujlwm hnyav ntawm cov txheej txheem anabolic, vim muaj cov protein txaus tso cai rau sodium nkag mus rau lub hlwb, thiab cov microelement no tsim nyog rau cov txheej txheem rov ua dua tshiab.
Hnub no, kev ua lag luam khoom noj khoom haus muaj ntau yamCov proteins, uas yog tsim los siv cov cuab yeej tshwj xeeb, muaj kev nyab xeeb tag nrho thaum siv kom raug thiab tso cai rau koj tswj lub cev qhov hnyav, nrog rau tsim cov leeg.
Ntau tshaj yog whey, qe, casein, kua mis thiab mis nyuj proteins.
Nws tsim nyog sau cia tias kom txo qhov hnyav, nws yog qhov tseem ceeb tshaj plaws los siv whey proteins. Qhov kev noj zaub mov no yog txoj hauv kev yooj yim kom tau txais cov protein ntau.
Yuav ua li cas whey protein hlawv rog?
Qhov laj thawj tseem ceeb rau kev poob phaus thaum siv cov tshuaj ntxiv hauv koj cov zaub mov yog cov hauv qab no:
• Nws siv zog ntau dua los zom cov protein ntau, yog li calories ntau dua raug hlawv;
• whey protein muaj qhov tsawg kawg nkaus ntawm cov roj thiab carbohydrates, uas tso cai rau nws siv tau rau hauv txhua yam zaub mov kom poob phaus;
• Cov kws tshawb fawb tau pom tias cov amino acid leucine tuaj yeem txhim kho cov ntaub so ntswg muaj pes tsawg leeg thiab txhawb kev rog rog, uas ua rau nws nquag siv ntau yam kev poob phaus. Nws yuav tsum tau muab sau tseg tias whey protein ntawm cov mis nyuj yog yus muaj los ntawm ib tug siab cov ntsiab lus ntawm no amino acid. Qhov no tso cai rau koj kom poob phaus hnyav, tab sis tib lub sijhawm tswj cov leeg nqaij;
• Protein supplements txhawb kev tsim cov tshuaj hormones uas suppress qab los noj mov;
• whey protein txhawb kev tsim cov glucagon ntau dua -ib yam khoom uas hlawv lub cev rog, tig mus rau hauv lub zog. Cov protein no kuj yog qhov chaw ntawm tryptophan, uas kuj txo qis qab los noj mov.
Nws tsim nyog sau cia tias cov khoom noj muaj protein ntau yog tsim los ntawm cov mis nyuj thiab tuaj nyob rau hauv peb hom: concentrate, cais thiab hydrolyzed khoom.
YWhey protein. Nqe
Tus nqi nyob ntawm nws hom. Cov concentrate hauv nws cov muaj pes tsawg leeg yuav muaj cov seem ntawm cov roj thiab lactose, yog li nws cov nqi qis. Kev cais tawm yog huv si, thiab cov hydrolyzed protein twb tau cleaved rau hauv ib tug neeg peptides thiab amino acids siv tshwj xeeb enzymes, yog li tus nqi ntawm cov khoom no yog me ntsis siab dua.
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
Tsev cheese rau noj hmo: cov cai noj zaub mov, cov ntsiab lus calorie, khoom noj muaj txiaj ntsig, zaub mov txawv, khoom noj muaj txiaj ntsig, muaj pes tsawg leeg thiab cov khoom muaj txiaj ntsig ntawm cov khoom
Yuav ua li cas thiaj tau txais kev txaus siab noj zaub mov tiag tiag? Yooj yim heev! Nws yog tsuas yog tsim nyog los ncuav me ntsis tsev cheese nrog ib lub hub ntawm qab txiv hmab txiv ntoo yogurt thiab txaus siab rau txhua txhua spoonful ntawm no qab delicacy. Nws yog ib qho yog tias koj noj cov zaub mov no yooj yim rau pluas tshais, tab sis yuav ua li cas yog tias koj txiav txim siab muaj tsev cheese rau noj hmo? Qhov no yuav cuam tshuam li cas rau koj daim duab? Cov lus nug no yog qhov txaus siab rau ntau tus neeg uas tab tom sim ua raws li tag nrho cov postulates ntawm cov khoom noj kom raug
Protein hauv cov khoom: cov ntsiab lus tseem ceeb, tab sis tag nrho cov nyiaj hauv ib hnub tseem ceeb dua
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 ncaj qha rau ntawm daim ntawv lo, txawm tias tsis yog txhua cov ntaub ntawv tuaj yeem ntseeg tau
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
Cov tshuaj yej muaj zog nce lossis txo cov ntshav siab: cov ntaub ntawv tseem ceeb, cov khoom ntawm cov tshuaj yej thiab cov teebmeem ntawm tib neeg lub cev
Siv tshuaj yej muaj zog kom normalize ntshav siab. Cov tshuaj yej dub puas txo qis lossis nce ntshav siab? Nws muaj pes tsawg leeg thiab muaj txiaj ntsig zoo. Tshuaj yej ntsuab tuaj yeem txo cov ntshav siab? Cov ntaub ntawv muaj txiaj ntsig
