Yuav ua li cas ua kom cov protein co hauv tsev?

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

Txhua tus neeg ncaws pob paub yuav ua li cas ua protein co hauv tsev. Tom qab tag nrho, xws li ib tug haus dej yog ib feem tseem ceeb ntawm kev noj haus ntawm cov neeg ncaws pob. Protein yog "cov khoom tsim" ntawm cov hlwb, tsis muaj lub cev yuav poob rau hauv kev lwj, wither, zoo li cov nroj tsuag uas tsis tau watered. Nws yog ib qho tseem ceeb tshwj xeeb tshaj yog rau kev kho cov leeg nqaij uas raug mob thaum lub sij hawm qoj ib ce. Yog tias, thaum ua si kis las, koj tsis haus cov protein, koj yuav tsis tuaj yeem ua tiav qhov kev xav tau ntawm cov tsos.

Kev lag luam khoom noj khoom haus niaj hnub no muaj ntau cov hmoov protein ntau, uas, tsis zoo li lawv cov thawj coj, muaj qhov qab ntxiag saj thiab aroma. Tab sis nws muaj peev xwm tsim tau cov protein co hauv tsev. Qee qhov kev paub thiab muaj qee cov npe ntawm cov khoom yuav pab thaum kawg kom tau txais cov khoom muaj txiaj ntsig zoo.

Haus Protein Haus: Lub Ntsiab Caikev ua thiab qhov sib txawv tseem ceeb ntawm cov hmoov ua tiav

Qhov txiaj ntsig tseem ceeb ntawm kev ua koj tus kheej cov protein co yog nws cov txiaj ntsig kev noj qab haus huv. Siv cov khoom siv hauv tsev los ua dej haus, koj tuaj yeem tau txais 100% natural cocktail. Nws, tsis zoo li cov hmoov ua tiav, tsis muaj tshuaj lom neeg impurities. Yog li ntawd, cov txiaj ntsig zoo los ntawm nws yuav ntau dua. Peb tuaj yeem hais txog cov yam ntxwv zoo hauv qab no ntawm cov protein ua hauv tsev:

• naturalness;
• muaj peev xwm kho qhov saj raws li koj xav tau los ntawm kev ntxiv lossis tsis suav nrog cov khoom;
• tus nqi qis piv rau kev lag luam sib xyaw;
• kev noj qab haus huv zoo tshaj plaws.

Txawm li cas los xij, koj yuav tsum tsis txhob txo qis cov khoom sib xyaw ua ke. Ntau cov zaub mov muaj xws li cov khoom xyaw, yog li cov hmoov protein, yog tias xav tau, tuaj yeem siv los ua ib qho cocktail nrog rau lwm yam khoom.

Cocktails hauv tsev ua haujlwm li cas? Thawj lub ntsiab lus tseem ceeb yuav tsum paub txog yog tias haus cov protein yuav tsis muaj txiaj ntsig yog tias koj tsis ua si thiab tsis tswj kev noj zaub mov kom tsim nyog. Nws yuav ua haujlwm zoo tshaj plaws hauv kev sib xyaw ua ke. Tom qab nkag mus rau hauv lub cev, cov protein nkag mus rau hauv cov leeg nqaij, pab cov nqaij mos kom rov zoo.

Yuav ua li cas ua kom cov protein co hauv tsev? Cov ntsiab lus thiab cov lus pom zoo

Lub ntsiab ntawm cov dej haus no twb paub lawm. Txhawm rau ntxiv dag zog rau cocktailprotein feem ntau yog skimmed mis nyuj. Ntau lwm yam khoom uas muaj cov khoom muaj txiaj ntsig, tshwj xeeb yog fiber ntau, ntxiv rau nws. Nws tseem yog ib qho tsim nyog los txhawb cov dej cawv nrog lwm cov ntsiab lus tseem ceeb rau lub cev. Piv txwv li, yog tias koj xav tau ib txheej ntawm cov leeg nqaij thiab kev rov qab sai, cov npe ntawm cov khoom xyaw rau kev ua ib qho cocktail yuav tsum muaj cov khoom noj uas muaj carbohydrates. Cov tshuaj no yog sai thiab maj mam digestible. Tam sim no peb tab tom tham txog qhov kawg. Cov carbohydrates qeeb yuav hloov mus rau hauv lub zog. Lawv muaj nyob rau hauv zib mu, berries, ice cream, me nyuam puree thiab natural juice.

Txhua tus tuaj yeem ua cov protein co hauv tsev. Txhawm rau ua qhov no, koj yuav xav tau cov khoom lag luam uas tau teev tseg hauv daim ntawv qhia xaiv, qee zaum muaj cov hmoov protein sib xyaw, nrog rau rab.

Nws raug nquahu kom npaj cov dej haus tam sim ua ntej haus, vim nws tsis khaws cia ntev. Cov dej haus yog qaug cawv ua ntej thiab tom qab kev cob qhia, nrog rau thaum nruab hnub thiab ua ntej yuav mus pw. Txawm li cas los xij, rau txhua kis, qhov sib xyaw ntawm cov dej cawv sib txawv nyob ntawm qhov xav tau ntawm lub cev.

Shake cov lus pom zoo: thaum twg, dab tsi thiab ntau npaum li cas?

Txhua cov dej haus muaj protein ntau yog haum rau koj cov kev xav tau. Qee qhov txhawb kev poob phaus, lwm tus yog tsim los tsim cov leeg nqaij, lwm tus yog txhawm rau nce lub cev hnyav, lwm tus yog cov khoom noj txom ncauj zoo thaum nruab hnub thaum tsis muaj txoj hauv kev noj ib txwm, thiab lwm yam. Qhov txawv yog nyob rau hauv cov khoom. Thaum sawv ntxov, piv txwv li, hauv tsev ua cov protein-carbohydrateib tug cocktail uas muaj qabzib, tab sis thaum yav tsaus ntuj cov tshuaj no yog undesirable. Koj xav tau dej haus uas lub cev tsis tas yuav siv zog ntau rau kev zom zaub mov. Los ntawm txoj kev, hais txog lub assimilation ntawm cov sib tov: nws yuav tsum yog hais txog ib tug kub ntawm lub cev 36-37 degrees. Qhov no yuav ua kom lub plab ua haujlwm sai.

Ua ntej kev cob qhia, tsis txhob haus cov protein ntau ntau, tsis pub ntau tshaj 0.3 litres. Raws li rau lub sij hawm, muaj xws li ib yam li "protein qhov rais". Ua raws li nws, lub cocktail yuav tsum tau qaug dej qaug cawv ua ntej kev tawm dag zog lub cev, 40 feeb ua ntej nws, thiab ib nrab teev tom qab ua tiav. Qhov no yog lub sijhawm zoo tshaj plaws rau kev nqus cov khoom los ntawm lub cev. Qhov zoo tshaj plaws ntawm cov dej cawv haus cawv hauv ib hnub ntawm kev cob qhia yog 3. Nws yog ib qho tsim nyog los saib xyuas tag nrho cov proteins uas tau noj kom tsis txhob muaj ntau tshaj qhov nyiaj pub dawb txhua hnub.

YYuav ua li cas cov khoom xyaw siv hauv cov protein shakes?

Qhov kev xaiv zoo tshaj yog ntxiv whey protein, muag hauv khw muag khoom noj khoom haus, rau cov dej haus protein hauv tsev. Tab sis muaj kev xav tias cov hmoov zoo li no yog absorbed los ntawm lub cev thiab tsis muaj txiaj ntsig zoo dua li cov dej cawv ntuj. Yog li dab tsi tuaj yeem haus dej haus? Rau kev tsim cov protein shakes hauv tsev rau kev poob phaus, cov leeg nqaij thiab lwm lub hom phiaj, cov khoom muaj protein ntau yog siv los ua lub hauv paus, xws li:

• miv;
• natural yogurt tsis muaj additives;
• tsev cheese.

Txhua yam khoom noj no yuav tsum muaj roj tsawg. Tsis tas li ntawd, ntauprotein nyob rau hauv txiv ntseej, qe thiab noob. Tseem xav tau carbohydrates. Lawv muaj nyob rau hauv qab zib berries thiab txiv hmab txiv ntoo, zib mu, ice cream, me nyuam puree thiab kua txiv hmab txiv ntoo. Tab sis muaj fiber ntau nyob rau hauv cereals. Qhov no yog oatmeal, buckwheat, barley. Bran, zaub thiab txiv hmab txiv ntoo unsweetened yuav ua.

Puas muaj contraindications rau haus cov dej haus no?

Kev noj tsawg lossis tsawg dhau yog qhov tsis zoo. Yog li ntawd, peb yuav tsum tsis txhob hnov qab txog qhov ntsuas. Piv txwv li, ib qho dej haus yuav tsum tsis pub ntau tshaj 30 grams protein. Tsuas yog tom qab ntawd nws yuav muaj txiaj ntsig. Raws li rau ntau contraindications, zoo li ntau yam khoom, cocktails yuav tsum tsis txhob noj nyob rau hauv cov ntaub ntawv ntawm cov mob hnyav, pathologies nyob rau hauv lub sij hawm mob, mob nyob rau hauv lub raum thiab lub paj hlwb, thaum lub sij hawm cev xeeb tub thiab lactation. Kev sab laj nrog tus kws kho mob tuaj koom yog pom zoo.

Protein (protein) co tom tsev

1. 0.35 l mis nyuj sov + 0.2 kg tsev cheese;
2. 0, 3 l mis nyuj + 2 qe dawb + tej jam los yog txiv hmab txiv ntoo syrup (me ntsis, rau saj);
3. 0.25 l mis nyuj + 0.05 kg tsev cheese + qe qaib (los yog 3 quail) + txiv tsawb;
4. 6 quail qe + khob ntawm cov roj tsawg yogurt + khob kua txiv kab ntxwv;
5. 0, 15kg vanilla ice cream + 2 khob mis nyuj + qe;
6. 0, 25 litres mis nyuj sov + txiv tsawb + 2 diav zib ntab;
7. 2 qe + 3 tablespoons mis hmoov + 0.15 kg vanilla yogurt;
8. 0, 2 l txhua kefir thiab mis nyuj + qe + 2 tablespoons zib ntab + 5 tws walnuts;
9. ib khob mis nyuj + ib khob kas fes tshiab + ib diav zib ntab;
10. 0, 2 kg tsev cheese + ib khob mis nyuj + berries tshiab.

Yuav ua li cas ua kom cov protein co hauv tsev? Nyob ntawm daim ntawv qhia xaiv, tag nrho cov khoom xyaw yog muab tso rau hauv ib lub blender thiab sib tov kom txog thaum tus. Qhov tshwm sim yog cov dej qab zib muaj protein ntau uas zoo dua thiab noj qab haus huv dua li cov hmoov nplej.

Daim ntawv qhia ua smoothies nplua nuj hauv cov protein thiab carbohydrates

Qhov tseem ceeb yog kom ua tiav qhov sib piv ntawm ob yam khoom no kom tsis txhob ua rau lub plab. Nws tseem ceeb heev uas yuav tsum nco ntsoov tias saj, txawm tias tseem ceeb, yog qhov tseem ceeb thib ob. Nrog carbohydrates, koj yuav tsum tau ceev faj tsis txhob ntxiv ntau cov khoom qab zib rau haus.

Cov cocktails no kuj muaj rau kev nce lub cev hnyav thiab cov leeg thiab kom poob phaus. Carbohydrates tuaj yeem tau los ntawm kev ntxiv txiv tsawb thiab oatmeal rau haus. Cov khoom tom kawg kuj tseem yuav ua raws li cov thickener. Txiv tsawb kuj yog ib qho khoom qab zib ntuj. Nov yog qee cov zaub mov txawv hauv tsev ua protein co:

thawj qhov kev xaiv:

• 10g bran;
• 50g oatmeal tws;
• ib txhais tes ntawm berries;
• 1-10g fructose;
• 0, 25L mis nyuj;
• scoop ntawm whey protein.

Nws raug nquahu kom haus li ib teev ua ntej pib ua haujlwm.

qhov kev xaiv thib ob:

• 2 daus las vanilla protein;
• 2 teaspoons cocoa;
• 0, 25 litres dej;
• 50ml yogurt;
• 2 tablespoons fructose.

Thib pebkev xaiv:

• 50g tsev cheese tsis muaj rog;
• 2 handfuls of berries;
• 2 qe qe dawb;
• 0, 2L mis nyuj;
• 2 tablespoon zib mu;
• 3 tablespoons oatmeal.

Xaiv plaub:

• 60g oatmeal;
• 2 tablespoons raspberry jam;
• 0, 15 kg ntawm txiv hmab;
• 0, 25L mis nyuj;
• 4 qe dawb.

qhov kev xaiv thib tsib:

• 0, 1L kua txiv kab ntxwv;
• 2 tablespoons fructose;
• 0, 2L mis nyuj;
• banana;
• 0, 1 kg fat-free tsev cheese.

Cocktails rau cov leeg nqaij

Cov kws tshaj lij tau tsim cov protein ntxiv hu ua Power Monkey. Qhov no yog ib qho zoo hauv tsev ua protein co rau cov leeg nqaij. Rau nws qhov kev npaj koj yuav xav tau:

• 3 handfuls of almonds;
• 1 txiv nkhaus taw los yog txiv nkhaus taw;
• 1,5 txiv tsawb;
• 1 pawg ntawm spinach;
• 0.4L almond mis nyuj;
• 0, 11kg whey protein;
• Natural yogurt.

Cov npe ntawm cov khoom xyaw saum toj no yuav muab rau lub cev ntau dua 100 g ntawm carbohydrates thiab cov protein. Txij li qhov no ntau dhau rau ib koob, cov dej cawv npaj tau khaws cia hauv lub tub yees thiab noj txhua hnub hauv feem hauv ntau txoj hauv kev.

Ib qho zaub mov muaj protein ntau co co:

• 0.4kg hauv tsev cheese;
• 0.4L skimmed mis nyuj;
• 64g whey protein;
• 2 tablespoonslow-fat yogurt;
• txiv tsawb siav;
• 0, 2 kg raspberries.

Los ntawm kev sib tov tag nrho cov khoom xyaw hauv lub tshuab, koj tuaj yeem tau txais cov protein co zoo hauv tsev rau cov leeg.

YSlimming Cocktails

Piv txwv li, txhawm rau txo qhov hnyav, koj tuaj yeem npaj cov dej haus uas yuav tsum tau hloov cov zaub mov tseem ceeb. Cocktail muaj:

• ib khob fermented ci mis nyuj;
• ½ txiv tsawb;
• a ob peb feijoas.

Nov yog ib qho dej qab thiab noj qab nyob zoo uas zoo rau cov neeg uas xav kom poob phaus thiab ua haujlwm ntawm qhov nyem. Yog tias xav tau, ryazhenka tuaj yeem hloov nrog tsev cheese nrog 1% rog. Nov yog lwm daim ntawv qhia nthuav tawm protein co:

• 0, 15 kg tsev cheese tsis muaj rog;
• 0, 2 litres ntawm cov rog tsawg kefir;
• ½ khob me nyuam noj los yog qee cov txiv hmab txiv ntoo puree.

Npaj sib xyaw tsis muaj roj, tab sis nws muaj 25 g ntawm cov protein thiab 10 g ntawm carbohydrates. Yog tias xav tau, koj tuaj yeem ntxiv cov dej haus nrog bran - lawv tsuas yog tau txais txiaj ntsig.

Cov protein co hauv qab no rau kev poob phaus hauv tsev muaj ½ txiv tsawb, 0.2 kg ntawm curdled mis nyuj, ½ tangerine, 0.1 kg ntawm tsev cheese tsis muaj rog thiab cov protein ntawm ib lub qe. Ua ntej koj yuav tsum tau txiav cov txiv hmab txiv ntoo, thiab tom qab ntawd ntxiv cov khoom seem rau lawv.

Ntau yam zaub mov txawv los ntawm cov yeej

Arnold Schwarzenegger yog kab tias tus qauv ntawm lub zog thiab lub zog. Nws pom zoo kom haus cov protein no:

• 2 khob mis nyuj;
• by ½1 khob ice cream thiab mis nyuj tsis muaj rog;
• qe tshiab.

Qhia nws daim ntawv qhia thiab Steve Reeves. Cov dej haus nws pom zoo muaj cov khoom xyaw hauv qab no:

• banana;
• 3 qe tshiab;
• 0.4L ntuj txiv kab ntxwv;
• 2 tablespoons mis nyuj;
• ib tablespoon ntawm zib mu thiab gelatin.

Thiab lwm daim ntawv qhia rau cov protein co hauv tsev kom hnyav nce los ntawm Valentin Dikul:

• 0, 15kg low-fat qaub cream;
• 0, 1 kg tsev cheese tsis muaj rog;
• 2 teaspoons zib mu;
• 3 teaspoons tws chocolate.

Nyob zoo txhua tus yuav nyiam

Raws li koj paub, cov zaub mov ntsim pab ua kom cov metabolism sai, uas, dhau los, txhawb cov txheej txheem rog rog. Rau cov neeg uas ib txwm zam lub saj ntawm cov txuj lom, muaj xws li ib daim ntawv qhia nthuav:

• 0, 35 kg tsev cheese;
• 0, 2 litres dej;
• 10-15 g qab zib paprika.

Cocktail txwv tsis pub rau ntau hom kab mob gastritis thiab peptic ulcer. Nws raug nquahu kom haus nws tsis yog noj hmo. Txawm nyob rau lub caij ntuj no koj tuaj yeem haus dej haus no:

• scoop ntawm chocolate whey protein;
• 0, 15 kg tsev cheese;
• 0.3L sov skimmed mis nyuj;
• 50g instant cocoa.

Ntau yam zaub mov txawv rau haus thaum sawv ntxov thiab ua ntej kev cob qhia:

• scoop ntawm chocolate whey protein + 0.1kg almonds + 0.3kgskimmed mis nyuj + ½ crushed khoom qab zib bar;
• scoop ntawm vanilla whey protein + khob dej huv + ib co kaus poom txiv duaj + hnab ntawm instant oatmeal;
• scoop ntawm vanilla whey hmoov + 0.1L vanilla yogurt + 0.2L ntuj txiv kab ntxwv kua txiv.

Kev xaiv cov protein ua hauv tsev uas tau raug pov thawj tias muaj txiaj ntsig zoo tom qab kev tawm dag zog:

• txhua ½ khob dej khov thiab mis hmoov + qe dawb + 2 khob mis nyuj;
• 10 qe dawb + ¾ dej sov dawb + ntsev thiab kua txob (mus saj);
• 3 tablespoon cocoa hmoov + 2 khob skimmed mis nyuj + daus chocolate whey protein + ½ khob skimmed tsev cheese;
• 0.15 L dawb natural yogurt + 1 pab txhua tus ntawm vanilla whey thiab casein protein + 0.1 L skim mis nyuj;
• kev pabcuam chocolate whey protein + ½ khob crushed almonds + 0.2L sov skimmed mis nyuj + ½ bar grated chocolate.

YZoo video recipes

Thiab ib qho video ntxiv. Hauv ob peb feeb koj yuav kawm paub ntau cov ntaub ntawv tseem ceeb ntawm cocktails.

Leej twg paub qhov zoo tshaj plaws txog kev ua cocktails tab sis ncaws pob? Cov yeeb yaj kiab no qhia txog cov dej qab zib zoo tshaj plaws.