Yuav ua li cas xaiv cov khoom noj uas muaj protein ntau tshaj plaws?

Yuav ua li cas xaiv cov khoom noj uas muaj protein ntau tshaj plaws?
Yuav ua li cas xaiv cov khoom noj uas muaj protein ntau tshaj plaws?
Anonim

Kev noj zaub mov muaj protein ntau yog qhov tseem ceeb rau txhua tus neeg ncaws pob. Qhov no yog qhov tseeb tshwj xeeb tshaj yog rau bodybuilders - cov neeg uas qhov tseem ceeb tshaj plaws yog ib pawg ntawm cov leeg nqaij, uas yog tsis yooj yim sua yam tsis muaj ib tug loj npaum li cas ntawm cov protein los ntawm cov zaub mov. Tias yog vim li cas cov neeg koom nrog hauv kev ua si no nyiam cov khoom noj muaj protein ntau hauv lawv cov zaub mov. Yog li cas koj nrhiav thiab xaiv cov khoom noj uas muaj cov ntsiab lus protein ntau tshaj plaws ntawm txhua yam muaj nyob rau ntawm lub rhawv ntawm cov khw muag khoom thiab khw?

cov khoom noj uas muaj protein ntau tshaj plaws
cov khoom noj uas muaj protein ntau tshaj plaws

Feem ntau ntawm cov proteins muaj nyob hauv cov khoom tsiaj. Tsis tas li ntawd, nws yog tsiaj protein uas yog qhov tseem ceeb tshaj plaws thiab zoo absorbed los ntawm tib neeg lub cev. Yog li ntawd, tus tsim lub cev yuav tsum tsom mus rau kev noj cov zaub mov zoo li no. Tau kawg, sau cov khoom no, ua ntej ntawm tag nrho nws yog tsim nyog hais txog nqaij. Cov khoom noj uas muaj protein ntau tshaj plaws yog ntau hom nqaij thiab ntses. Qhov feem pua ntawm cov protein hauv lawv tuaj yeem ncav cuag 30%. Kev noj cov nqaij protein yog qhov tseem ceeb rau txhua yam kabmob, tsis yog tus neeg ncaws pob nkaus xwb, vim nws yog los ntawm cov nqaij uas lub cev tau txais cov amino acids uas nws xav tau ntau heev. Qhov nyiam tshaj plaws leannqaij nyuj, nqaij nyug thiab nqaij qaib vim muaj roj tsawg.

cov protein ntau
cov protein ntau

Cov khoom noj mis nyuj kuj muaj protein ntau. Cov thawj coj ntawm no yog tsev cheese thiab cheese. Lawv cov ntsiab lus protein tuaj yeem ncav cuag 40%! Nyob rau tib lub sijhawm, nws tsim nyog xav tias cheese thiab tsev cheese muaj feem ntau casein, "slow" protein uas tau nqus los ntawm lub cev tsuas yog ob peb teev. Txawm li cas los xij, nws tseem ua lub luag haujlwm tseem ceeb hauv kev noj haus thaum noj zaub mov kom tau txais cov leeg nqaij. Nyob rau tib lub sijhawm, nws yuav tsum tau muab sau tseg tias tsev cheese thiab cheese ib txwm muaj cov ntsiab lus ntawm cov rog, thiab yog li nws tsim nyog xaiv cov cheese uas tsis muaj rog lossis rog tsawg thiab tsev cheese. Tsis txhob hnov qab txog mis nyuj nrog kefir, vim tias nws yooj yim dua rau nqus cov zaub mov hauv cov kua dej.

Qe yog cov khoom noj muaj protein ntau tshaj plaws. Txawm li cas los xij, kev noj cov qe ntau dhau nrog cov yolk tuaj yeem ua mob rau lub siab. Muaj protein ntau txaus nyob rau hauv ntau yam cereals, tshwj xeeb tshaj yog buckwheat, tab sis lawv muaj ntau carbohydrates, uas tsis yog ib txwm zoo, tshwj xeeb tshaj yog nyob rau hauv cov ntaub ntawv ntawm "qhuav".

ncaws pob khoom noj protein
ncaws pob khoom noj protein

Ntaus thiab legumes kuj yog cov khoom noj uas muaj protein ntau tshaj plaws. Txawm li cas los xij, nws tsim nyog sau cia tias, zoo li feem ntau cov khoom noj muaj protein ntau, lawv tsim lub nra hnyav rau ntawm lub plab zom mov, vim lawv tau tawg mus rau hauv cov amino acids - cov khoom ntawm cov protein - nyuaj thiab ntev. Thiab yog li ntawd, ib tug yuav tsum tsis txhob hnov qab txog xws li ib tug tseem ceeb pab rau cov neeg ncaws pob raws li kev ua si nawv khoom noj khoom haus, los ntawm uas tag nrho cov tsis tsim nyog ballast tshuaj tau raug tshem tawm thiab uas yog sai absorbed. Tom qab tag nrho, sivkhoom noj khoom haus kev ua si, cov protein nyob rau hauv cov koob tshuaj yuav tsum tau yooj yim dua. Tom qab tag nrho, tsis yog txhua tus muaj peev xwm noj ib hnub thiab zom ib lub qe thiab ib kilogram ntawm nqaij. Nws yuav yooj yim dua thiab tastier haus cov protein co nrog chocolate lossis vanilla tsw. Yog tias tsis muaj pluas mov tag nrho, kev noj zaub mov ua si yuav pab tau ntau. Txawm li cas los xij, nws yuav tsis tuaj yeem hloov cov zaub mov ib txwm muaj nrog kev noj zaub mov zoo, thiab tus neeg yuav tsum tau txais cov protein ntau nrog cov zaub mov tsis tu ncua.

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