Ib qho ntawm feem ntau thiab zoo yog cov khoom noj protein. Nws pab tsis tsuas yog poob ceeb thawj, tab sis kuj los txhim kho lub cev. Muaj ntau ntau yam kev noj haus ntawm cov zaubmov nojmov nrog nws cov kev coj noj coj ua thiab cov cai. Nco ntsoov xav txog cov kev tiv thaiv uas twb muaj lawm thiab kev luj xyuas ua rau raug mob ua ntej siv lawv.
Nqa khoom noj khoom haus zoo
Ntawm lub npe nws tsis yooj yim twv tias cov khoom noj yog xyuas raws li kev siv cov khoom noj uas muaj protein ntau. Vim tias qhov noj tau ntawm carbohydrates thiab cov rog muaj zog, lub cev pib khib nyiab pov tseg. Cov khoom noj protein tsis txaus rau ib lub lim tiam tsis zoo, vim hais tias tsuas yog dej ntau tshaj tawm ntawm lub cev, yog li ntawd nws raug nquahu kom saib nws rau 14 hnub. Lub ntsiab zoo ntawm lub zog xws li:
- Muaj ib qho pov tseg cov dej ntau tshaj, uas yog ib qho tseem ceeb rau kev txo cov kev ua kom lub cev thiab qhov tshwm sim ntawm cellulite.
- Thaum lub sij hawm poob phaus, lub cev feem ntau siv tsis muaj rog, tab sis leeg nqaij, thiab yog li, thaum muaj protein ntau, qhov no tsis yooj yim sua.
- Txij thaum cov zaub mov feem ntau thiab cov protein ntau tau muab txuag rau ib lub sij hawm ntev, ib qho tsis tuaj yeem txhawj txog qhov kev tsim txom ntawm kev tshaib kev nqhis.
- Ua tau zoo rau kev noj zaub mov ntawm kev ua ntawm lub paj hlwb, uas yuav pab tiv thaiv insomnia thiab lub siab phem.
- Protein noj, cov ntsiab lus uas yuav yeej thov, rau ob lub lis piam yuav pab pov tawm 5-8 kg.
Protein Noj - Khoom
Muaj qee yam khoom ntawm cov khoom uas tau txwv tsis pub noj zaub mov noj, thiab qhov no siv rau tag nrho cov kev xaiv uas twb muaj lawm. Nws yog ib qho tsim nyog kom tshem cov hmoov nplej, nrog rau cov khob cij, khoom qab zib, dej cawv thiab dej qab zib, thiab txiv hmab txiv ntoo qab zib. Nws yog ib qho tseem ceeb kom nkag siab tias kev noj zaub mov yog dab tsi, koj yuav noj dab tsi, saib taus nws, thiab dab tsis. Cov khoom siv tseem ceeb tshaj plaws yog qhia hauv qab no.
Protein noj zaub mov - Ntawv qhia zaub mov
Txhua tus muaj cai rau nws tus kheej ib qho khoom noj rau nws tus kheej, muab cov cai tswjfwm. Cov zaub mov rau ib lub lim tiam ntawm cov khoom noj khoom haus yuav tsum tau hloov kom tsis muaj lub siab xav noj ib yam khoom dab tsi. Kom ua kom yooj yim dua ua cov khoom noj, xav txog cov piv txwv nram qab no.
Cov kev xaiv noj tshais:
- 2 hau qe thiab kasfes lossis tshuaj yej uas tsis muaj piam thaj;
- 1 tbsp. kefir thiab 2 lub ncuav qab zib oatmeal noom;
- tsev cheese thiab unsweetened tshuaj yej lossis kas fes.
Variants ntawm thib ob pluas tshais:
- txiv kab ntxwv;
- 2 kiwi txiv hmab txiv ntoo;
- kua.
Cov kev xaiv noj su:
- ntses nrog mov ci;
- ci cov qaib ntxhw ncej puab thiab 5 tbsp. spoons ntawm xim av txhuv;
- tofu, ci nrog zaub.
Cov kev xaiv rau khoom txom ncauj:
- kua txiv hmab txiv ntoo tshiab;
- fermented poj niam;
- tsev cheese.
Cov kev xaiv noj hmo:
- qaib thiab zaub zaub xam lav;
- nqaij nruab deg nrog asparagus;
- cabbage zaub xam lav thiab boiled saliv.
Protein noj cov zaub mov tsis zoo
Muaj ntau txoj cai tswjfwm uas txoj kev ua kom poob phaus yog:
- Ua kom tsis txhob tsis muaj roj ntau, vim nws tuaj yeem cuam tshuam rau hauv lub xeev. Lub hnub niaj hnub no tsis yog ntau dua 30 g.
- Cov khoom noj uas muaj protein ntau rau koj cov hnyav tau tso cai rau koj noj zaub mov nrog cov carbohydrates kom txog thaum ob hnub tav su.
- Zaub thiab txiv hmab txiv ntoo muaj peev xwm ua tau me me, tab sis ntawm no yog cov txiv hmab txiv ntoo thiab cov txiv hmab txiv ntoo starchy yuav tsum zam.
- Cov khoom noj uas muaj protein ntau txhais tau hais tias noj zaub mov feem ntau, uas yog, noj mov ua ke. Nws tsis pom zoo kom noj mov ua ntej yuav mus pw.
- Nws yog ib qho tseem ceeb rau haus dej kom ntau txhua hnub, li ntawd txhua hnub yuav tsum yog tsawg kawg yog 1.5 liters.
Ducane Protein noj
Qhov no yog txoj kev nrov tshaj plaws ntawm kev poob phaus thiab rov qab, uas pab tsim kho lawv cov cwj pwm noj haus, poob phaus thiab tuav nws. Cov khoom noj uas muaj protein ntau hauv Ducant muaj plaub theem:
- Nres . Qhov no theem kav tsib hnub thiab koj muaj peev xwm muab pov tseg txog li 5 kg. Lub sijhawm no, cov nqaij muaj roj tsawg thiab cov ntses, daim siab, lub qe, cov zaub ntsuab thiab lwm yam zoo rau. Nws yog ib qho tseem ceeb rau haus dej kom ntau.
- Cruise . Qhov no theem kav ib lub lim piam thiab ntawm no yog ib qho kev sib hloov: ib hnub twg yuav tsum yog tsuas yog protein, thiab tom ntej no ua ke proteins thiab zaub, thiab li on.
- Lwm tus . Lub sij hawm ntawm theem tom ntej no nyob ntawm seb muaj pes tsawg tus kilograms poob. Muaj lub sij hawm no "rho" tawm los ntawm 10: yog 8 kg yog pov tseg, ces 8 x 10 = 80 hnub no theem yuav kawg. Rau cov nqaijrog thiab zaub, ntxiv cov txiv hmab txiv ntoo, thiab koj tuaj yeem noj 2 lub khob cij ib hnub, thiab ob peb qos yaj ywm los yog txhuav ib lim piam. Ib zaug ib lub lim tiam, npaj ib hnub twg protein.
- Kev ruaj ntseg . Qhov no theem kav tas koj lub neej. Cov khoom noj yuav tsum noj qab nyob zoo, tab sis txhua lub lim tiam ua rau tib lub sij hawm protein ntau hnub.
Protein-carbohydrate noj haus
Txoj kev ntawm kev noj haus no yog ua raws li kev hloov cov proteins thiab carbohydrates, uas ua rau cov hluav taws kub ntawm cov roj khaws cia, tab sis cov nqaij mob tau khaws cia. Cov khoom noj uas muaj protein ntau, nws cov zaub mov tsis suav cov khoom uas yooj yim carbohydrates, yog raws li cov hauv qab no:
- Thawj hnub yog tov, uas yog, cov khoom noj muaj xws li cov nqaijrog thiab carbohydrates, ob hnub tom ntej protein, thiab plaub - carbohydrate.
- Rau cov hnub nyoog carbohydrate, siv cov txiv hmab txiv ntoo tsis qab, muesli nrog koj niam, txiv ntseej, rye qhob cij thiab zaub.
- Cov khoom noj muaj protein ntau thiab carbohydrates pab kom poob phaus thiab tsim cov leeg mob . Nyob rau hauv rooj plaub thib ob, koj tsuas xav tau ntxiv thiab sib koom ua kis las.
Protein-zaub zaub mov noj
Soj ntsuam cov khoom noj no rau ntau tshaj 20 hnub yog tsis yooj yim sua thiab thaum lub sij hawm no nws yuav ua tau kom pov tawm txog li 5-8 kg. Cov khoom noj, cov zaub thiab cov txiv hmab txiv ntoo yog siv los ua kom muaj kev sib tw. Cov khoom noj uas muaj protein ntau-vitamin muaj xws li cov cai:
- Yuav kom tau qhov txiaj ntsig, koj yuav tsum ua raws li kev hloov: ob qho protein thiab ob hnub txiv hmab txiv ntoo thiab zaub.
- Zaub yuav noj tau tag nrho tab sis qos yaj ywm, thiab txawm tsis kam los ntawm cov txiv hmab txiv ntoo qab zib, piv txwv li, txiv tsawb, txiv nkhaus thiab txiv hmab.
- Saib xyuas cov zaub mov feem ntau, thiab feem ntau yuav tsum me me.
- Cov zaub yuav noj tau hauv cov npoo unlimited, tab sis cov txiv hmab txiv ntoo tsawg tsawg thiab raws li cov khoom qab zib. Nws yog qhov zoo tshaj rau noj lawv tshiab.
- Thaum protein ntau, koj yuav tsum haus 1.5 liv dej, thiab zaub - 2 liv.
Cov khoom noj muaj protein tsawg
Ntau tus yuav nrhiav tau nws coj txawv txawv rau tandem proteins thiab cov rog, tshwj xeeb tshaj yog nyob rau hauv ib qho kev noj haus, tab sis Polish nutritionist Kvasnevsky siv 30 xyoo ntawm kev tshawb fawb, tom qab uas nws tuaj mus rau lub xaus hais tias qhov no yog ib qho zoo ua ke rau poob phaus. Tsis tas li ntawd, nyob rau hauv nws lub tswv yim, qhov no yog qhov zoo tshaj plaws ntawm cov khoom noj protein rau ib pawg ntawm cov leeg pawg. Cov rog ua lub zog loj zog, thiab lawv kuj ua rau cov mechanisms ntawm kev noj tau ntawm cov glycogen. Muaj ntau txoj cai rau hom kev noj haus no:
- Noj khoom noj yuav tsum tsis pub tshaj peb zaug ib hnub twg, tsis txhob noj khoom txom ncauj. Cov roj ntsha yuav pab kom koj hnov zoo, yog li koj yuav tsis raug kev txom nyem los ntawm kev tshaib kev nqhis.
- Tom qab noj mov, siv li 15 feeb. so, thiab kev ua si yuav siv li ob peb teev tom qab noj mov.
- Noj cov protein thiab nqaijrog tsis suav cellulose, cereals thiab bran.
- Nyob rau hauv cov ntawv qhia nws muaj pub muaj xws li cov rog: butter, lard, rog ntses thiab nqaij, thiab los ntawm cov khoom.
Protein noj nrog IVF
Cov txheej txheem ntawm IVF yog cov nyom thiab pheej hmoo ua haujlwm. Rau cov txiv hmab txiv ntoo coj cag, thiab tus poj niam muaj peev xwm yug tau tus me nyuam, nws tau pom zoo rau kev noj haus tshwj xeeb protein. Cov kws kho mob tshwj xeeb tshaj tawm qhia txhua tus neeg mob los kho cov khoom noj. Cov khoom noj khoom haus protein ntau thaum lub sij hawm IVF yog tsim los pab rau lub cev los tsim cov kab mob puv puv thiab kom tsis txhob muaj qhov tsis zoo thiab teeb meem. Nws yog raws li cov cai no:
- Lub hauv paus ntawm kev noj haus yog cov khoom muaj protein ntau, qhov nyiaj yuav tsum yog 40%. Nws pom zoo kom muab cov qe dawb, noj cov nqaij, cheese, cheese, khoom noj khoom haus, ntses thiab nqaij nruab deg. Nws yog zoo dua yog hais tias cov zaub protein yuav ntau tshaj cov tsiaj txhu.
- Tus nqi tib yam, uas yog 35-40% txheeb rau cov khoom uas muaj complex carbohydrates nrog ib lub ntsiab muag qis glaucemic. Ua li no, cov khoom noj muaj xws li cereals, unsweetened fruits, zaub thiab ntau yam khoom los ntawm wholemeal.
- Ntawm qhov tseem ceeb yog cov khoom noj uas muaj fiber ntau, uas yog qhov tseem ceeb rau kev ua haujlwm ntawm cov hnyuv. Nws yog nyob rau hauv zaub, txiv hmab txiv ntoo, tshuaj ntsuab thiab cereals.
- Cov khoom noj khoom haus yuav tsum muab tus poj niam cov vitamins thiab minerals uas tsim nyog. Nws yog ib qho tseem ceeb kom muaj xws li cov kua txiv hmab txiv ntoo, cov txiv ntseej, cov txiv hmab txiv ntoo qhuav thiab lwm yam.
Cov khoom noj muaj protein ntau hauv cev xeeb tub
Nws yog ib qho tseem ceeb kom to taub tias cov poj niam hauv qhov xwm txheej no txwv tsis pub siv cov kab txawv ntawm cov khoom noj protein. Rau lawv, muaj ib qho kev xaiv maj, uas yog piv txwv tias tsis lees paub ntawm kev ceev ceev carbohydrates. Xws li cov txiv hmab txiv ntoo, cov txiv hmab txiv ntoo thiab zaub, uas muaj cov carbohydrates tseem ceeb, lawv yuav tsum tau noj hauv thawj ib nrab hnub. Cov khoom noj uas muaj protein ntau rau cov poj niam cev xeeb tub yog qhov tseem ceeb vim hais tias fetus xav tau cov proteins, yog li lawv cov nyiaj yuav tsum maj mam nce. Nyob rau thawj peb lub hlis, 65-85 grams ib hnub twg yuav txaus, thiab nyob rau hauv nqe lig 110-125 g. Muaj ntau txoj cai noj zaub mov:
- Nyob rau hauv kev noj haus muaj ntau cov khoom qaub-mis nyuj.
- Nws yog ib qho tseem ceeb rau lean on ntses thiab nqaij nruab deg.
- Nws yog ib qho tseem ceeb rau haus dej kom ntau thiab tsis txhob txhawj xeeb txog qhov ua tsis taus pa yuav tsum haus 1-1.5 liv dej.
- Khaub mis rau noj haus (5-6 pluas noj).
Disadvantages ntawm cov khoom noj protein
Nws yog ib qho nyuaj rau nrhiav kev zoo tagnrho ntawm qhov poob, uas tsis muaj teebmeem. Qhov ua mob ntawm cov khoom noj khoom haus yog raws li nram no:
- Cov neeg uas haus cov protein ntau feem ntau muaj teeb meem xws li cem quav. Yuav kom paub daws qhov no, koj yuav tsum haus dej kom ntau.
- Muaj stagnation ntawm cov khoom lwj. Qhov kev daws rau qhov teeb meem no yog raws li nyob hauv rooj plaub dhau los.
- Tej zaum qhov zoo li ua tsis taus pa, teeb meem nrog plaub hau thiab tawv nqaij.
- Siv cov khoom noj muaj peev xwm tsuas yog cov neeg uas tsis muaj ntau tshaj 35-40 xyoos thiab tsis muaj kab mob ntev.
- Nws tsis pom zoo kom ua raws li kev noj zaub mov kom ntau tshaj ob asthiv, raws li nws mob siab tshaj lub raum thiab siab siab.
- Yog hais tias koj lean on proteins ntawm cov tsiaj keeb kwm, ces nws tuaj yeem ua ib qho kev nce hauv cov cholesterol.
- Qhov ntau dhau ntawm cov protein ua rau cov coagulability ntawm cov ntshav, thiab qhov no twb tuaj yeem ua rau muaj ntshav khov.
Protein kev noj haus - kev tsis sib haum xeeb
Muaj qee yam ntawm cov xwm txheej uas tau txwv tsis pub siv cov khoom noj uas muaj protein ntau. Yuav kom ntau, qhov no siv rau cov neeg uas muaj teeb meem nrog lub plab zom thiab noj cov khoom noj protein. Cov txiv hmab txiv ntoo thiab protein ntau ntawm kev noj zaub mov muaj kev txwv hauv thrombosis, gout, gastrointestinal thiab raum kab mob. Ib qho loj ntawm protein ntau nyob rau hauv kev noj haus yog tsis ntshaw rau cov laus, pub niam mis thiab cov menyuam uas muaj hnub nyoog qis dua 16 xyoo. Yog tias thaum noj cov zaub mov tsis muaj teeb meem, ces koj yuav tsum tau mus cuag kws kho mob.