Protein los yog protein yog lub tsev thaiv ntawm peb lub cev tag nrho. Tsis muaj protein ntau ua haujlwm tsis muaj ib qho cell. Xav tias qhov tseeb tias peb yog protein ntau - qhov ruam yuav muaj kev tsis sib haum xeeb txog qhov sib txawv ntawm cov kua qoob loo rau cov txiv neej thiab poj niam. Ntxiv mus, cov biochemical tshua tshwm sim nyob rau hauv cov poj niam lub cev txhua thib ob yog pua pua lub sij hawm siab tshaj qhov ntawm cov txiv neej. Thiab rau tej txheej txheem, raws li peb tau hais, koj xav tau cov protein.
Peb yuav tsis tham hnub no txog tus kabmob rau lub cev ntawm cov ntaub ntawv ntawm cev nqaij daim tawv, peb mam li tham txog yuav ua li cas haus dej protein nrog me ntsis kev kawm, mus rau normalize khoom noj khoom haus, thiab kuj thaum noj zaub mov.
Kev siv cov protein thaum noj zaub mov
Tsawg-calorie cov pluas noj yog qhov ua rau poob phaus, tab sis ua rau muaj ntau yam ntxiv. Tom qab ib daim ntawv teev cov khoom tseem ceeb ntawm cov khoom noj muaj protein ntau thaum noj zaub mov low-calorie, cov lus nug txog seb nws puas yuav tau haus cov kua protein rau cov ntxhais yuav poob tawm los ntawm nws tus kheej.
- Lub sijhawm noj tsis muaj calorie ntau dua, thiab qhov no ua rau muaj kev ua haujlwm tseem ceeb heev: lub cev tsis muaj zog (antibodies kuj yog protein), enzymatic, hormonal, ntxiv nrog, tsis muaj protein ntau, tawv nqaij collagen, flabby, qhuav thiab ntsws.
- Enzymes kuj yog cov proteins, uas txhais tau hais tias tsis muaj protein, ib txwm zom ntawm cov khoom noj, nrog rau roj, yog tsis yooj yim sua. Koj yuav mus hlawv li cas?
- Lub cev hloov tau rau txhua yam. Thaum cov khoom muaj protein tsawg los ntawm cov zaub mov, nws pib noj nws mus rau nws qhov tseem ceeb tshaj plaws kev ua haujlwm (synthesis ntawm hemoglobin, piv txwv) los ntawm cov chaw tsis tseem ceeb - cov qog nqaij hlav roj qaum.
- Proteins ntev rau kev nqus ntawm cov carbohydrates, uas yog txo cov glucoseic index ntawm cov zaub mov, thiab tsim kom muaj cov kabmob ntev ntawm cov ntshav qab zib hauv cov ntshav, uas txo kev cia siab ntawm kev tshaib kev nqhis.
- Cov kabmob tsis muaj teebmeem rau hauv cov kua roj ntsha.
- Proteins muaj nqis 40% ntev dua li cov rog thiab carbohydrates, thiab rau lawv cov splitting lub cev siv ntxiv zog.
Tom qab ib daim ntawv teev, nws yuav pom tseeb los piav qhia yuav ua li cas haus cov protein kom thiaj li yuag tau zoo.
Protein kom tsawg
Protein - khoom noj khoom haus kev noj haus, muaj protein ntau hauv nws daim ntawv dawb huv. Tab sis cov protein yog cov protein ntau, thiab cov proteins yuav qeeb thiab ceev ceev. Cov qe ntshaus ntawm cov nqaijrog yog absorbed thiab nourished rau ib lub sij hawm ntev, cov laug sai yog tau yooj yim digested thiab tau txais kev cawmdim los ntawm tus ncej ntawm kev kawm cov nqaij ntshiab rhuav tshem. Qeeb protein ntau yog casein, ceev yog whey protein. Cov kev tshawb fawb tau rov qhia tau tias qeeb protein ntau dua speeds rog kub dua sai dua.
Lub sijhawm ntawm kev txais tos
Ua ntej sib tham txog thaum twg haus cov protein, peb tham txog cov cai tswjfwm kev nkag.
- Caloric ntsiab lus ntawm cov protein yog coj mus rau hauv tus account nyob rau hauv tag nrho cov calorie ntsiab lus ntawm txhua hnub ration.
- Ib qho khoom noj muaj protein ntau yog 30 grams, i.e. 1 daus.
- Qhov tsim nyog npaum li cas ntawm cov protein ib 1 kg ntawm lub cev hnyav - 2 g / kg. Nkag tau txais ntau dua tsis txhim kho cov nqaij ntshiv kev loj hlob lossis txoj kev poob phaus, feem ntau cov protein ntau yog faib ua qhov chaw ntawm lub zog. Cov khoom ntawm disintegration, tsim raws li ib tug tshwm sim, yuav muab ib tug hnyav load rau daim siab thiab ob lub raum.
- Protein tshuaj pab tau noj txhua hnub los ntawm 1 txog 5 zaug.
Qhov sij hawm tseem ceeb tshaj plaws rau protein ntau yog tom qab kev cob qhia (tom qab 1 teev), thiab tseem ua ntej yuav mus pw. Tsis tas li ntawd, cov kua qaub ncaug tuaj yeem ua ntej kawm (xws li whey protein, uas yog yooj yim digested), thiab thaum noj mov, lossis thaum koj tsis muaj lub sijhawm los noj mov.
Ua kom mob
Protein - qhov no yog protein ntau, cov nqe lus nug ntawm seb nws yog ib qhov teeb meem rau haus cov protein ntau lo lus nug - nws puas tsim teeb meem kom haus cov protein. Tab sis, raws li paub, excesses raug mob, thiab cov protein nyob rau hauv ntau qhov kev mob inflicts ib lub zog tshuab rau ob lub raum.
Tsis txhob ntseeg tias advertisers uas hais tias ntau tshaj qhov koj haus cov protein, yog koj ntxov yuag los yog nce nqaij pawg. Muaj ib tus qauv - 2 g ib kilogram, thiab pes tsawg tus cov kev tshawb fawb ntawm no lub npe tsis tau ua, cov txiaj ntsim ntawm cov tshuaj ntxiv tsis tau raug pov thawj.
Nws yuav pab tau koj ob lub raum kom muaj kev ruaj ntseg tshem tawm cov khoom ua kom muaj protein ntau nrog cov kua haus tsawg - nrog cov khoom noj khoom haus thiab kev noj zaub mov , txhua hnub uas yuav tsum tau muaj dej rau ntawm 2 liters.