Thiab tej yam khoom noj, nyob rau hauv uas tsis muaj ntau yam ntawm cov khoom noj, ua rau tsis muaj protein ntau. Lub caij no, cov pob txha, tawv nqaij, leeg, hlwb tsim los ntawm cov protein. Tsis tas li ntawd, txawm tias peb lub cev yog lub biochemical cog tiag tiag, koj tuaj yeem tsis tsim cov carbohydrates lossis cov roj. Vim li ntawd, cov protein uas tuaj nrog zaub mov tsis txaus, thiab lub cev xav tau nws tas li, vim cov kab mob hauv lub cev thiab cov hauv nruab nrog cev yuav tsum tsis tu ncua. Tom qab ntawd lub cev pib tshem tawm cov protein nyob hauv nruab siab, txhais tau tias nyob rau hauv thawj qhov chaw siv tsawg dua - cov leeg. Hauv no subcutaneous thiab sab hauv roj rau feem ntau cov seem nyob untouched. Tom qab tag nrho, nws muaj peev xwm "hlawv" tsuas yog nyob rau hauv cov nqaij ntshiv heev uas raug xa mus rau ntawm qhov chaw. Ntxiv mus, cov metabolism tsis yog nyob rau hauv adipose ntaub so ntswg, tab sis nyob rau tib lub leeg. Yog tias lawv ua me dua, qhov nqi ntawm cov txheej txheem metabolic txo. Yog li, yog tias koj noj me me los yog tsis noj, lub cev yuav txo kev siv zog thiab, thaum muaj nqaij, tsis tuaj yeem nkag rau hauv cov khw muag roj. Tau kawg, qhov no yog qhov piav qhia me ntsis, tab sis txoj ntsiab cai no tsuas yog qhov no. Yog tias koj xav kom poob phaus, saib xyuas koj cov leeg! Nco ntsoov: lawv xav tau zog thiab muaj protein ntau. Peb yuav qhia koj seb ua li cas rau cov tsis muaj protein ntau.
Tus kheej kev suav
Yog li, hauv kev noj haus, suav nrog thaum poob phaus, yuav tsum muaj cov proteins uas txaus. Raws li kev pom zoo ntawm lub koom haum ntawm kev noj haus ntawm RAMS, cov txiv neej thiab poj niam dhau 18 xyoo yuav tsum noj 0.75 mus rau 1.6 g ntawm cov protein ib kilogram ntawm lub cev ib hnub twg. Zoo, 1.6 g yog rau cov kis las thiab cov neeg uas muaj lub cev zoo, thiab ib tus neeg nyias tsuas yog 1 g. Qhov tsawg kawg nkaus koob (0.75 g) feem ntau tsis txaus. Qhov tseeb yog tias tag nrho tus neeg ua rau lub neej tsis muaj zog, thiab tsis muaj zog, cov nqaij maj mam atrophy. Koj puas tau zaum heev? Rau qhov poob phaus, koj yuav tsum nce cov nqaij mob me ntsis. Qhov no tsis txhais hais tias koj yuav tsum viav vias zoo li ib tug bodybuilder! Tom qab tus neeg tsis muaj zog, muaj kev mus ncig ua si, dej aerobics lossis lwm hom kev qoj ib ce thiab ntxiv cov protein ntau hauv cov zaub mov - thiab cov leeg yuav maj mam tuaj. Ntawm lawv cov nuj nqis, cov metabolism yuav tsum ceev, thiab lub cev yuav ua ntau ntom thiab elastic. Tsis tas li ntawd, muaj zog cov nqaij ntshiv txo cov tsos mob ntawm cellulite.
Txaus ntshai thiab muaj nuj nqis
Qhov tsis muaj protein ntau yog fraught tsis tsuas yog nrog cov nqaij atrophy, tab sis kuj nrog digestive mob, kev nyuaj siab, weakening ntawm kev tiv thaiv. Raws li lub koom haum ntawm kev noj haus ntawm RAMS, yog hais tias ib tug neeg consumes tsuas yog 0.6 g ntawm cov protein ib kilogram ntawm lub cev ib hnub twg, qhov kev pheej hmoo ntawm cov kab mob yog 50%, thiab yog hais tias txwv rau 0.45-0.55 g, 84-98%. Tsis txhob noj cov roj ntsha xwb. Lawv cov khoom muaj peev xwm ua rau muaj kev puas tsuaj, vim tias cov nqaij muaj protein ntau. Tshawb kom cov khoom muaj protein ntau los ntawm lub cev, koj yuav tsum ua haujlwm rau lub raum. Yog tias lawv raug yuam ua hauj lwm hauv qhov kev txwv, lub raum tsis ua hauj lwm lawm. Tsis tas li ntawd, cov proteins uas nyob hauv cov khoom noj tsis sib nrug. Cov neeg uas noj ntau ntau nqaij, "sorted" thiab rau cov rog. Thiab ntawm no thiab rau cov teeb meem nrog lub plab thiab lub plawv nyob ze. Los xam tus kheej koob tshuaj ntawm protein yog yooj yim heev: yog koj hnyav 70 kg - noj 70 grams protein ib hnub twg, 80 kg - 80 grams protein. Tsis tas li ntawd, cov khoom noj muaj protein ntau yuav tsum tau ua tiav nrog cov me me ntawm carbohydrates, txwv tsis pub lub proteins tsuas yuav tsis zom. Thiab nco ntsoov hais tias ib daim ntawm cov nqaij tsis yog cov protein ntshiab, qhov tom kawg yog muaj los ntawm 18 mus rau 23%.
Cov kauj ruam kom ua tiav
Cov khoom noj uas muaj protein ntau hauv plab thiab cov hnyuv yog faib ua "cib" - 20 amino acids. Qee cov ntawm lawv tau hloov: cov kab mob kuj tuaj yeem "sib sau" los ntawm lwm tus. Tab sis muaj cuaj qhov tseem ceeb - lawv yuav tsum tau txais los ntawm sab nraud. Rau ib tug neeg laus, nws yog histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan thiab valine. Kev noj qab haus huv lub cev thiab cov leeg, nws yog ib qho tseem ceeb tsis tsuas yog qhov ntau, tab sis kuj qhov nyiaj tshuav ntawm cov amino acids. Yog li, niaj hnub txiv neej feem ntau txom nyem los ntawm tsis muaj peb yam tseem ceeb amino acids: tryptophan, lysine thiab methionine - tshwj xeeb tshaj yog yav tas. Yog li, cov neeg kho mob soj ntsuam cov nqi ntawm cov khoom siv uas siv cov methionine / tryptophan piv. Qhov siab dua qhov ratio, qhov ntau npaug qhov khoom. Ntawm qhov no, protein yog cov thawj coj ntawm cov khoom muaj protein, tom qab tsev cheese, nqaij, qe thiab cheese.
Noj mov yog noj!
Nyob rau hauv lub tswv yim ntawm ob qho tib si Lavxias thiab txawv teb chaws muab kev pab cuam, tsawg kawg yog ib nrab ntawm tag nrho cov protein nyob rau hauv cov zaub mov yuav tsum yog ib tug tsiaj protein. Xijpeem cov neeg txhawb zog ntawm cov neeg tsis noj nqaij, biologically tus neeg muaj ntau suited rau omnivorousness. Tsiaj protein yog absorbed los ntawm lub cev yuav luag tsis khib - los ntawm 93-96%. Tab sis lub protein ntawm keeb kwm keeb kwm, piv txwv li los ntawm cereals, yog siv ntau zuj zus - tsuas yog los ntawm 62-80%, los ntawm nceb yog muab thiab txawm tsawg - 20-40%. Thiab nrog rau cov amino acids uas tseem ceeb ntawm no yog nruj. Tsis tas li ntawd, seemingly nplua nuj nyob rau hauv protein, legume khoom muaj nyob rau tib lub sij hawm thiab cov tshuaj - inhibitors ntawm proteinases. Ib zaug hauv lub plab, lawv tsis ua haujlwm ntawm cov enzymes (proteinases), uas yog lub luag haujlwm rau lub plab zom thiab kev quav tshuaj ntawm cov protein. Yog li ntawd, peas thiab taum tsis digested zoo heev, thiab ib txhia txawm ua kom tsam plab. Tab sis nyob rau hauv cereals, txiv hmab txiv ntoo thiab zaub muaj cov feem ntau cov carbohydrates, uas kuj yuav tsum tau siv rau cov protein digestion! Yog li ntawd nws hloov tawm tias cov khoom noj zoo tagnrho rau cov leeg yog ib qho kev sib txuas ntawm tsiaj thiab zaub proteins. Los ntawm txoj kev, txhua lub teb chaws cuisines tau to taub qhov ntev dhau los no, nws txaus los nco txhua tais zaub: Lavxias lub ncuav nrog nqaij, Japanese sushi los yog German nqaij npuas nrog peas.
Tab sis ua li cas txog calories?
Yog li, txoj cai ntsiab lus ntawm kev noj haus rau cov leeg yog ntau yam hauv cov khoom noj. Tsuas yog roj xwb (thiab tom qab ntawd ces koj yuav tsum tawm tsawg kawg 20-40 gram ib hnub) thiab khoom qab zib rau hauv daim ntawv ntawm qab zib, khoom qab zib. Zoo, qhov feem ntau yuav tsum tsis txhob loj dhau. Nutritionists xav kom tsis txhob txo cov ntsiab lus ntawm cov khoom noj yog huab, thiab txiav nws tag nrho los ntawm 200-300 kcal ib hnub twg. Qhov no yuav ua rau ib tug poob ntawm li 0.5 kg ntawm roj ib lub lim tiam thaum tswj cov nqaij loj. Yog, nws zoo li tsis ntau, tab sis ntawm cov centimeters xws li qhov hnyav yuav pom tau ntau npaum li cas ntxiv, tshaj rau ntawm cov teev! Koj tsuas poob tau 2 kg ntawm cov nuj nqis ntawm roj, tab sis tib lub sij hawm lub duav yuav txo 3-4 cm Ntau tus neeg nug seb yuav ua li cas nrog calorie cov ntsiab lus nyob rau hauv cov hnub thaum koj ua si qoj. Nyob rau hnub no, koj tus nqi yuav nce ntxiv los ntawm 100-200 kcal vim muaj protein ntau thiab cov kab mob carbohydrates. Qhov zoo tshaj plaws, cov khoom siv cereal yog tsim rau qhov no: cereals, muesli, grain cij, - supplemented nrog mis nyuj los yog yogurt.
Thaum twg thiab yuav ua li cas?
Tej zaum qhov kawg tshaj plaws uas tseem tsis meej yog thaum twg raws nraim mus noj cov khoom noj protein? Qhov tsim nyog tshaj plaws los muab faib rau tag nrho cov pluas noj yog qhov teeb meem. Nyob rau hauv ib tug zaum, lub cev yog tau zom me ntsis ntau tshaj 30 gram protein. Yog tias koj noj mov loj heev, alas, feem ntau cov protein yuav mus rau hauv qhov quav. Rau noj hmo, nco ntsoov noj cov zaub mov tsis muaj rog (nqaij qaib tsis muaj tawv nqaij, ntses, ntsag) nrog zaub: qhov no yuav pab kom tsis txhob tshaib plab ntev, vim tias cov protein muaj nqis rau 4-6 teev. Txawm li cas los xij, cov khoom qub no ua rau cov nqaij thiab cov ntses lwj tsis muaj zog txaus rau pluas mov ua ntej kev cob qhia. Tus kws txiav txim plaub rau koj tus kheej: lub plab yam tsawg kawg yog 4 teev yuav tsum ua zaub mov noj - ua ntej kev cob qhia nws? Tab sis tom qab chav kawm xws li ib pluas mov yog heev haum. Tab sis yog tias cov nqaij ntshiv muaj zog heev, sim siv cov kua qaub tau yooj yim dig rau 30-60 feeb ua ntej kev kawm. Ua li no, nplawm yogurt thiab txiv tsawb hauv kev sib tov, los yog haus dej cawv (nws tuaj yeem siv tau yog tias koj tshaib plab tom qab kev cob qhia). Tab sis, yuav tau hloov cocktail ib txwm noj hmo los yog noj hmo tsis tas yuav tsum muaj: sai sai yuav muaj kev tshaib kev nqhis, ua kom muaj lwm yam khoom noj.