Protein muaj cov amino acids uas koom nrog cov txheej txheem metabolic tseem ceeb, xws li roj hlawv. Cov nyhuv loj ntawm cov tshuaj no yog tswj kev ua thiab ua kom cov nqaij loj dua. Txhawm rau tau txais txiaj ntsig, koj yuav tsum paub hais tias yuav siv cov khoom noj kom raug li cas, yog tias qhov kev txais tos yuav tsis muaj thiab txawm tias tsis zoo. Txog rau hnub tim, muaj ntau txoj cai tseem ceeb uas yuav tsum tau xav txog thaum noj zaub mov.
Pib nrog, peb xav kom to taub tias vim li cas peb haus cov kua protein rau cov menyuam ntxhais, uas yog, qhov tshwm sim ntawm cov tshuaj no yog dab tsi. Txaus siab ntxiv rau cov amino acids yog tsim nyog yog tias ib tus neeg tau koom nrog kev ua si los sis kev cob qhia los ntawm peb zaug ib lub lim tiam. Protein yuav pab tau yog tias lub hom phiaj ntawm qhov kev cob qhia yog kom tau ib lub cev zoo nkauj. Nws yog yuav tsum tau noj cov amino acids ntxiv yog tias ib tug neeg tsis nyiam cov khoom muaj protein ntau.
Yuav ua li cas haus dej protein kom zoo kom poob phaus?
Nws yog ib qho tseem ceeb uas yuav tsum tsis txhob siv cov kev pabcuam uas twb muaj lawm thiab suav cov tshuaj ntau npaum li cas. Tsis tas li, nws muaj nqis los xav seb puas muaj kev tsis haum xeeb rau kev noj tshuaj, piv txwv, kab mob hauv lub raum los yog tus neeg tsis kam ua. Yuav kom paub ntau npaum li cas haus cov protein, siv ib qho yooj yim rau kev xam: koj yuav tsum tau noj 1.8-2 g ntawm cov protein rau txhua txhua 1 kg ntawm koj qhov hnyav. Piv txwv li, ntawm ib qhov hnyav ntawm 65 kg ib hnub, 117-130 g ntawm cov protein yuav tsum tau txais.
Cov cai ntawm yuav ua li cas cov ntxhais haus cov protein:
- Cov nqi ntawm cov khoom noj txhua hnub yuav tsum muab faib ua 2-3 koob, tab sis nws yog qhov tseem ceeb uas yuav tsum tau coj mus rau hauv tus account tias nyob rau hauv ib lub sij hawm nyob rau hauv lub cev yuav tsum tsis tau txais ntau tshaj 30-40 g ntawm protein. Hauv qhov no, tsis txhob hnov qab tias cov protein nkag rau hauv lub cev thiab khoom noj.
- Nyob rau hnub ntawm cov hoob nws pom zoo kom siv ib feem ntawm cov protein nyob rau hauv thaum sawv ntxov, ua ib tug delicious cocktail ntawm hmoov.
- Protein cocktails yuav tsum tau qaug dej qaug cawv ua ntej los yog tom qab qhov kev cob qhia, tab sis yog xav tau, cov koob tshuaj yuav muab faib ua ob feem.
- Nyob rau hnub so, tus cocktail protein yuav tsum haus qaub ncaug es tsis noj hmo los yog noj khoom txom ncauj. Uas yog cia li mus rau hauv tus account tias lub sij hawm no lub qhov ntau ntawm cov hmoov yog 50% ntawm cov cai nyob rau hauv cov hnub ntawm kev cob qhia.
- Nws yog ib qho tseem ceeb thaum lub sij hawm noj cov khoom noj khoom haus kom tsis muaj dej txaus, haus ib qho dej loj heev hauv ib hnub. Nws yog ib qho tseem ceeb uas cov kua dej tsis nyob hauv lub cev thiab ua rau kom khaus.
- Nws yog qhov zoo tshaj rau koj xaiv cov whey protein.