Ntau tus neeg ncaws pob, xws li cov hnyav lub cev thiab cov kws tawm dag zog, siv cov khoom noj xws li protein ntxiv rau kev noj zaub mov zoo thiab muaj protein ntau. Koj yuav tsum paub txog qee txoj cai thaum diluting thiab noj cov protein.
Cov Lus Qhia
Kauj ruam 1
Siv lub khob ntsuas, nchuav 200 ml dej rau hauv nws (es tsis txhob siv dej, koj kuj tuaj yeem sau lub khob nrog kua txiv los yog mis nyuj, cov nyhuv ntawm qhov no yuav tsis hloov, tsawg kawg rau qhov phem tshaj rau qhov paub tseeb). Rau kev ua kom zoo li solubility, koj tuaj yeem siv lub ntsej muag dua uas siv ib khob.
Kauj ruam 2
Ntxiv 2 topped diav ntawm 100% cov qe protein (qhov no sib npaug txog 25 grams) thiab sib xyaw kom huv hauv dej los yog co rau ntawm cov plaub hau.
Kauj ruam 3
Noj koj cov protein co tsawg kawg yog ib teev ua ntej thiab ib teev thiab ib nrab tom qab koj ua haujlwm. Qhov kev txwv ib ntus no yog vim qhov tseeb hais tias kev nkag mus ntawm cov protein tsawg dua vim yog qhov txiaj ntsig ntawm lawv qhov kev rhuav tshem thiab kev ua kom lub cev sib txig sib luag hauv lub cev tau txo qis hauv txoj kev ua kom rov zoo.
Kauj ruam 4
Txawm hais tias qhov zoo tshaj plaws ntawm kev noj tshuaj ib zaug ntawm cov qe protein kom pom tias yog qhov koob tshuaj sib npaug li 25-30 g ntawm cov khoom, tsis suav nrog cov zaub mov tseem ceeb, nco ntsoov xam koj cov kev xav tau protein txhua hnub hauv grams. Los ua qhov kev xam no, siv cov mis hauv qab no: nce koj qhov hnyav hauv lub cev, qhia ua phaus, txog 2-2.5. Cov mis no qhia txog tag nrho cov protein xav tau hauv grams, qhov twg 2 (2, 5) yog tus naj npawb ntawm cov protein. ib hnub ib tauj 1 kg ntawm kev hnyav kis las. Nrog cov cov mis no zoo, koj tuaj yeem ua tiav txog li 50% ntawm koj qhov kev xav tau protein txhua hnub.
Kauj ruam 5
Yog tias koj xav kom ua tiav cov txiaj ntsig tau tiag tiag los ntawm kev noj cov protein, ces tawm kev tawm dag zog tsis tu ncua, tsis txhob tawm ntawm koj cov sijhawm kawm. Ib qho ntxiv, ntxiv rau koj cov zaub mov zoo nrog nqaij, ntses, mis nyuj, tsev cheese, qaub cream, thiab lwm yam khoom noj siv mis, zaub tshiab thiab txiv hmab txiv ntoo. Thiab nco ntsoov pw tsawg kawg 8 teev hauv ib hnub.
