Yog li ntawd koj tuaj yeem tau txais cov nyiaj pab ntau tshaj los ntawm ib qho khoom noj uas koj yuav tsum paub kom paub qab hau kom zoo. Cov kev pom zoo qhia nyob rau hauv lub ntim ntawm lub complex tsis yeej ib txwm xov mus rau kev muaj tiag.
Thaum twg nws zoo dua coj protein?
Yog tias koj tab tom pib noj cov protein ces nws zoo tshaj rau kev soj ntsuam cov nram qab no: noj cov protein ntau thaum sawv ntxov, ua ntej thiab tom qab kev cob qhia, thiab yav tsaus ntuj. Noj 30 grams ntawm protein rau ib xuab moos tom qab kev cob qhia los kho cov nqaij pob txha uas rhuav tshem. Thaum sawv ntxov, nws yuav tsum tau coj mus rau qhov rov qab hu ua "protein qhov rais", thiab ua ntej ua exercise, cov khoom noj khoom haus ntxiv yuav muab lub zog thiab lub zog tsim nyog. Yog tias koj tsis muaj kev xyaum ua haujlwm hnub no, ces siv cov protein ntau ua ntej thiab tom qab noj su.
Kuv yuav tsum noj cov tshuaj twg?
Kev pom zoo - nrog ib qho additive tau txais li ntawm 25% ntawm cov protein. Tab sis yog tias koj tab tom xyaum nyuab nyuab dua, cov nyiaj tsim nyog yuav ntxiv tau. Tsuas tsis txhob sib zog, nws tsis zoo ntawm koj yuav coj ua rau lub cev.
Koj yuav tsum noj protein?
Protein yuav tsum tov nrog kua txiv (tsuas yog tsis nrog citrus), nrog mis nyuj, thiab kuj nrog dej. Nws tag nrho yog nyob ntawm seb koj kawg xav tau, tsuas yog ib qho protein cocktail los yog ib qho protein-carbohydrate complex.
Tus cocktail muaj protein ntau li cas?
Yeej, qhov muaj pes tsawg leeg ntawm no cocktail xws li cov protein thiab carbohydrates, lwm yam ntxiv seb ntawm qhov chaw tsim tshuaj paus. Yog li yuav ua kom muaj cocktail ntau yam hauv nws ntxiv cov vitamins thiab minerals, tab sis rau ib pawg ntawm cov nqaij pawg lawv tsis tseem ceeb heev.
Kev sib xyaw ua ke tsuas yog cov protein thiab amino acids , raws li nws pab ceev nrooj assimilate protein thiab ua rau nws cov nqi lom. Yog li ntawd, nws yog siv tsis tau noj cov protein ntau nrog cov zaub mov thiab cov vitamins rau cov leeg khwv tau, lawv tsuas ntxiv kom thiaj li nce tus nqi ntawm cov khoom noj khoom haus. Qhov no kuj siv rau creatine, nws yuav pab tau lub cev tsuas yog nyob rau hauv ib koob nws yuav qhov chaw nyob ib ncig ntawm 15 g, thiab qhov tseeb nws yog nyob rau hauv xws li ib tug complex yog txog 1 g, uas yog tsis tseem ceeb.
Saj zoo
Cov neeg tsim khoom yuav sim ua kom muaj ntau yam khoom noj nrog ntau yam khoom. Cov txiv hmab txiv ntoo-txiv hmab txiv ntoo ntxiv tsis nrov, vim tias lawv muaj tshuaj lom neeg, ntau cov neeg ncaws pob muab lawv nyiam rau lub qab ntawm cov qhob noom xim kasfes thiab vanilla, vim cov neeg tsim khoom siv zoo siv lub ntuj tsim. Ntau tus neeg ncaws pob feem ntau xaiv cov protein tsis muaj yam khoom qab zib, vim lawv xav tias qhov no yog ntxiv chemistry.
Yuav ua li cas coj protein rau cov poob phaus?
Kev siv cov protein ua kom yuag poob yog raws li nram no:
- Noj protein tom qab exercise, txij li thaum nws yuav tiv thaiv kev puas tsuaj ntawm cov leeg nqaij thiab sib ntaus nrog
rog tsim. - Protein yuav txo kom txhob qab los noj mov thiab xav tau zaub mov noj. Yog li, koj feem yuav ua me dua, uas txhais tau hais tias koj yuav tsis tau cov calorie ntau txaus.
- Yog tias koj noj cov protein tom qab kev kawm thiab ua ntej yuav mus pw, cov metabolism yuav zoo tuaj, thiab thaum pw tsaug zog hauv lub cev yuav siv cov calorie ntau ntxiv.
Dab tsi zoo dua tsis ua?
Nws tsis pom zoo siv cov protein ntau dua li qub, vim tias yuav tsis muaj txiaj ntsig los ntawm qhov no. Tag nrho cov protein ntau uas koj siv yuav cia li tawm ntawm lub cev. Yog li, ua raws li tag nrho cov lus pom zoo rau kev siv thiab tsis txhob siab tshaj qhov qub. Tsis tas li ntawd, noj cov protein thaum mus los yog tom qab noj mov tsis tuaj yeem coj tsis zoo, thiab nws tsis tuaj yeem nqus tau hauv lub cev txhua. Feem ntau, cov protein tso rau 8 xuab moos, ces nws tsis ua rau nws siv tsis tau. Tus nqi ntawm cov protein koj xav tau yog nyob ntawm qhov nyhav ntawm koj lub cev.