Kev hnyav txo, nrog rau kev sib tw cov nqaij rog thaum lub caij ziab khaub ncaws, yog ib txoj kev siv ntev thiab siv sij hawm uas yuam kom ib tug neeg tso tus laus qub kev noj haus, kom mob siab ntau lub sijhawm rau kev cob qhia thiab ntxiv cov khoom noj khoom haus nrog cov khoom tsim nyog. Hauv tsab xov xwm no, peb yuav txiav txim siab saib xyuas seb qhov twg yog qhov uas muaj protein ntau rau xaiv kom poob phaus.
Kev siv cov protein ntau rau qhov hnyav li cas?
Cov khoom noj khoom haus ntxiv rau kev noj haus pub rau peb kom ua tiav ob peb yam haujlwm tseem ceeb uas yuav daws tau rau txoj kev rau lub hom phiaj tseem ceeb:
- nrog noj tsawg-calorie noj, uas ib txwm nrog accompanies poob phaus, feem ntau yog muaj lub txiaj ntsim ntawm cov protein, uas cuam tshuam tag nrho lub nruab ntawm lub cev, thiab cov intake ntawm protein tsis pub nws;
- nrog kev noj zaub mov tsis txaus, ua ntej ntawm tag nrho, nws raug rhuav tshem ntawm cov nqaij pob, thiab nws yuav tsum raug tswj nrog kev pab los ntawm cov khoom siv ntxiv;
- proteins yog ib feem tsim nyog rau txoj kev mob roj hlawv;
- lub assimilation ntawm cov proteins yuav tsum tau thib peb cov nqi zog ntawm lub cev, uas nyob hauv nws tus kheej pab poob phaus.
Tsis tas li ntawd, qhov noj tau ntawm ntau npaum li cas ntawm cov protein txo cov tag nrho cov kev lag luam glycemic ntawm zaub mov, tiv thaiv jumps nyob rau hauv cov ntshav qab zib thiab yog li txo qab los noj mov.
Yam khoom protein twg zoo dua rau poob phaus?
Nws tsis pub leejtwg paub tias muaj ntau hom proteins. Ntawm lawv yog cov uas ua tau sai sai (ntshav qab zib), qeeb (casein) thiab tov (muaj li ntawm ob yav dhau los).
Cov kws tshawb fawb tau txiav txim siab xyuas seb cov protein zoo li cas haus tshaj rau qhov hnyav - whey los yog casein? Raws li ntawm cov kev sim, nws tau pom tias qhov zoo tshaj qhov hnyav poob rau casein, npaum li cas los ntawm 1.5 g rau txhua kilogram ntawm lub cev qhov hnyav ntawm ib tug neeg. Ntxiv mus, kev siv cov protein ntxiv thaum poob phaus pov thawj ua zoo dua
Nws ntseeg tias hom phiaj ntawm cov khoom noj uas koj xav tau kom tau 50% ntawm cov protein ib hnub, thiab so kom tau txais kev noj haus. Yog li, piv txwv li, ib tug ntxhais hnyav 60 kg xav 90 grams ntawm cov protein ib hnub (raws li 1.5 g ntawm protein rau ib 1 kg ntawm lub cev hnyav). Ntawm cov no, 45 g yuav tsum tau txais los ntawm cov ntaub ntawv (qhov no yog 1.5 servings), thiab lwm 45 g - los ntawm nqaij, qe, nqaij qaib, ntses, tsev cheese thiab lwm cov khoom muaj protein ntau.
Paub txog protein ntau thaum twg poob phaus, nws yog ib qho tseem ceeb kom ua raws li cov kev cai ntawm nws cov kev txais tos: lawv zoo hloov lub pluas noj, thiab haus nws ua ntej kev cob qhia los yog hmo ntuj. Nyob rau lub sij hawm ntawm kom tsawg yuav tsum muab pov tseg tsis yog los ntawm qab zib, fatty, hmoov nplej, tab sis kuj los ntawm dej cawv haus nyob rau hauv txhua qhov ntau thiab tshwm sim.