Muaj ntau ntau hom protein, txhua tus muaj nws cov pros thiab cons. Nws yog ib qho nyuaj rau ib tug pib kom nco txhua yam uas tus kws qhia hais txog qhov no, yog li peb muab koj ib lub txaj muag khoom. Ntawm no peb yuav xav txog hom protein zoo li cas, thiab qhov laj thawj ntawm lawv txoj kev siv.
Hom Protein
Rau hnub tim, tag nrho cov tshuaj uas twb muaj lawm muab faib rau peb pawg: ceev, qeeb thiab tov. Peb xav txog tus yam ntxwv ntawm txhua tus ntawm cov pab pawg no.
Yog li, hom proteins thiab lawv lub hom phiaj:
- Fast protein yog protein ntau uas yog absorbed sai heev los ntawm lub cev, tom qab 15-20 feeb, muab txoj cai txheej amino acids. Pawg no muaj xws li whey protein, zoo li nqaij thiab ntses. Qhov no yog qhov kev xaiv zoo tshaj plaws rau ib pawg ntawm cov nqaij pob txha, tshwj xeeb tshaj yog cov neeg uas los ntawm qhov muaj lub cev ntshiv. Thov cov protein zoo li thaum sawv ntxov thiab tam sim ntawd tom qab kev cob qhia, thaum xav tau cov amino acids tshwj xeeb yog muaj zog. Rau cov neeg uas coj qhov hnyav tiag, koj yuav tsum tau ntxiv cov tswv yim ntawm pluas noj thiab rau 1.5 teev ua ntej kev cob qhia. Rau ib hnub, koj tau txais li 3-5 zaug ntawm 30 g txhua zaus. Thaum poob phaus, nws yog qhov zoo uas xaiv cov protein ntau.
- Cov kua protein yog sib tov ntawm ntau hom protein, uas muab cov concentrated protein thiab tom qab siv tshuaj, thiab ob peb teev tom ntej no (6-8). Qhov kev xaiv no tso cai rau koj npaj cov khoom noj haus ntev mus ntev ntawm cov leeg. Nyob rau hauv nws nyob tus yeees - whey protein, casein thiab qe, lub protein zoo tshaj plaws - thiab qhov no kom zoo siab ntawm xws li ib yam khoom. Qhov ntxiv no yog tsim rau cov neeg uas tau txais cov leeg mob thiab cov neeg uas poob phaus. Cov neeg uas muaj roj ntsha muaj peev xwm siv hom tshuaj no yam xyuam xim. Nws tau txais ua ntej kev kawm thiab ua ntej yuav mus pw.
- Qis protein ntau yog ib qho protein uas tau txeeb ntawm qis tus nqi qis. Cov pab pawg no muaj cov kua protein thiab cov ntaub ntawv. Qhov no yog qhov kev xaiv zoo rau cov neeg ua haujlwm ntawm kev hnyav hnyav thiab kev pab ua haujlwm. Nws yog kev lig kev cai ua ntej yuav mus pw, thiab kuj tsis noj mov.
Paub txog cov proteins uas yog hom twg, nws yuav yooj yim rau koj los txiav txim qhov kev xaiv thiab xaiv qhov kev xaiv tsim nyog.
Hom tshuaj protein zoo li cas?
Muaj ntau tus neeg ncaws pob sib tw ua ke ntawm ntau hom protein - piv txwv li, ua ntej kev kawm thiab ua ntej yuav mus pw kom qis protein ntau, thiab tom qab kev sib tw ua si - ceev kom zoo. Koj tus kws qhia ntawv yuav pab koj xaiv cov tswvyim uas yuav zoo rau koj.