Rau ntau tus poj niam, lo lus "protein" yog tam sim ntawd txuam nrog kev noj haus tshuaj thiab kev ua si. Yog li ntawd nws yog, nws yog ib qho tseem ceeb rau lub cev tib neeg lub cev thaum lub cev hnyav. Tab sis yog tias nws yooj yim mus saib ntawm no ntxiv, ces koj tuaj yeem pom tias qhov no yog ib qho protein ntau. Tib yam li peb noj txhua hnub rau khoom noj khoom haus. Nws yog cia li muab coj los ua hmoov xwb. Nws hloov tawm tias koj tuaj yeem poob phaus nrog cov protein.
"Protein" yog ib qho lus Askiv, txhais tau tias - "pooj". Yog li, protein yog qhov tseem ceeb ntawm tib neeg lub cev. Los ntawm txoj kev, txawm tias DNA xaam yog ua los ntawm cov protein. Yog li ntawd, nws tseem ceeb heev rau lub cev. Proteins faib rau lwm yam tseem ceeb, xws li amino acids (muaj 21 leeg xwb). Lawv mam li tsim muaj protein ntau hauv lub cev.
Ntau tus neeg paub tias cov protein siv los ua kom yuag. Tab sis nws kuj tseem siv tau los txo cov kilograms ntau tshaj. Cov poj niam tsis ntseeg txog cov protein thiab xav tias nws yog hom tshuaj uas yuav ua rau muaj kev mob ntau dua. Tab sis qhov no yog ib qho kev tsis sib haum xeeb, thiab qhov tsab xov xwm no yuav pab kom paub tseeb txog qhov no.
Poob ceeb thawj nrog cov protein
Niaj hnub nim no cov pluas noj muaj kev txwv rau cov rog thiab carbohydrates hauv lawv cov khoom noj, thiab qee cov proteins. Tab sis cov protein tseem ceeb heev rau lub cev. Yog li no, cov khoom noj uas tsis muaj protein ntau, uas ua rau cov poj niam muaj kev phom sij thiab cov kev tsis txaus ntseeg, yog qhov txaus ntshai. Nws yuav tsum tau ceev faj thiab xaiv ntau hom khoom noj khoom haus, yog tias koj tsis xav them nrog koj kev noj qab haus huv. Tsis muaj protein ntau, cov ntsia hlau, cov hniav, cov plaub hau poob tawm, daim tawv nqaij paug.
Proteins pab zom cov neeg muaj zog hauv lub cev tib neeg thiab muab coj los ua ke. Proteins txav cov laus txoj kev thiab pab cov collagen, elastin (leej twg tsis paub, nws ua rau tawv nqaij ntau dua thiab taut), keratin (tseem ceeb heev rau cov plaub hau).
Peb tsis tshua xav txog qhov tseem ceeb tshaj plaws. Niaj hnub no peb muaj lub ntsiab lus ntawm qhov poob phaus. Qhov zoo tshaj plaws rau kev poob phaus yog kev noj zaub mov zoo. Thaum lub caij kis las ua si, peb lub cev poob ntau cov qoob loo ntawm cov protein, thiab tom qab ntawd ces yuav tsum muaj protein ntau. Thiab tsis muaj protein ntau, roj yog qeeb heev hlawv. Yog li nws yuav pom tau hais tias lub protein yog activator ntawm roj hlawv txheej txheem. Yog tsis muaj nws yuav tsis poob phaus. Cov khoom noj no muaj nqis ntev tshaj carbohydrates thiab cov qe, tab sis nws ua rau cov txheej txheem zom zaws. Thiab ib tug neeg tsis xav tshaib plab ntev.
Cov Kev Zoo ntawm Protein :
- Nws ua rau lub cev tsis muaj zog.
- Nws pab txhim kho cov metabolism hauv lub cev.
- Txo lub cev hnyav.
- Tsub kom mob loj.
- Rau ib lub sij hawm ntev thiaj li qab los noj mov.
Ntawm lwm yam, tus protein ntau tawm tsam nrog kev ntxhov siab. Nws tswj cov cortisol nyob rau hauv cov ntshav thiab pab ua kom zoo li qub serotonin. Yog li ntawd, koj yuav tsum nyob rau hauv ib qho zoo thaum tsis muaj teeb meem.
Muaj ntau hom proteins
Niaj hnub no qhov kev xaiv ntawm kev noj haus yog qhov loj heev. Thiab nws yog qhov nyuaj heev los ua qhov kev xaiv zoo, tshwj xeeb tshaj yog tias koj yog ib tug beginner hauv no. Tab sis peb yuav pab kom xaiv txoj cai ntxiv rau qhov poob phaus. Dab tsi yuav zoo dua?
- Protein rho tawm yog xam cov khoom nrov tshaj plaws. Nyob rau hauv nws muaj pes tsawg leeg yog ib qho loj concentration ntawm protein, txog 90%. Tus nqi ntawm cov khoom yog xam tau, yog li ntawd nws tau txais ntau tshaj.
- Whey protein. Nws yog coj los ntawm cov kua mis. Cov khoom muaj lactose, protein, minerals. Qhov no yog pheej yig tshaj plaws protein ntau tshaj plaws nyob rau hauv nqe ntaus nqi. Qhov feem pua ntawm cov protein nyob hauv nws txawv ntawm 50 rau 80%.
- Whey Protein Hydrolyzate. Qhov tseem ceeb ntawm txhua hom protein. Tab sis nws muaj feem ntau ntawm cov protein - 95% Ntawm qhov no nws muaj peev xwm yuav xaus lus tias tsis muaj rog ntawm cov tshuaj tiv thaiv nyob rau hauv no ntxiv. Nws tsis yog zoo nkauj heev rau saj, me ntsis iab.
Poob ceeb thawj nrog cov protein: nws yuav siv li cas?
Txhua yam nws yog nyob ntawm tus poj niam txoj kev ntawm lub neej, nws muaj hnub nyoog thiab kev noj qab haus huv. Yog li, ua ntej yuav noj nws, koj yuav tsum tau nrog koj tus kws kho mob tham. Feem ntau siv 1 g ib 1 kg ntawm qhov ceeb thawj. Cov neeg uas tau nquag koom hauv cov kev ua si, noj 2.5 g Yog tias poob phaus, nws yog qhov zoo tshaj plaws los ua cov protein cocktail. Nws muaj 15 g ntawm protein. Noj nws yuav tsum yog ib teev ua ntej noj mov los yog tom qab qoj ib ce.
Daim ntawv qhia rau ib tug protein slimming cocktail
Nyob rau hauv lub rab, ntxiv ib khob ntawm mis nyuj mis, ces yogurt thiab ib khob ntawm tsev cheese. Nyob rau hauv curds, muaj xws li ib yam khoom raws li casein. Nws ua rau lub plab zom zus thiab ua kom cov nqaij pob txha puas. Thiab yogurt muaj peev xwm khwv tau cov kabmob tsis muaj kabmob uas tsim kev mob ntawm cov pojniam. Nyob rau hauv lub tais, ntxiv cov hmoov protein (2 dia), es tsis txhob hmoov, koj tuaj yeem ntxiv ricotta cheese. Txhua yam zoo sib xyaw rau hauv rab phom rau homogeneous pawg.
Txhawm rau muab ib qho tseeb rau lub cocktail, koj yuav tsum tau ntxiv 1 tablespoon low-fat cream. Mus saj, koj tuaj yeem ntxiv txiv hmab txiv ntoo tshiab (piv txwv, txiv kab ntxwv qaub, txiv kab ntxwv los yog kiwi, tsuas yog txiv tsawb). Thaum ua noj ua haus nws yog pom zoo kom ntxiv ob peb daig ntawm txiv ntseej roj los yog linseed. Noj ib cocktail sai tom qab npaj. Yog tias nws muab ntau dhau lawm, ces nws tuaj yeem nchuav mus rau hauv lub thawv kaw thiab muab cia rau hauv lub tub yees.
Tam sim no koj tuaj yeem yuav cov khoom noj tau npaj txhij ua tau nrog ntau hom qab. Yog tias koj tab tom ua kis las, nws tsuas yog qhov yuav tsum ua. Yog li ntawd koj sai poob ceeb thawj thiab hais goodbye rau koj rog. Coj koj lub hom phiaj!