Protein tau tuav nyob rau hauv siab hwm tsis tau tsuas yog ntawm kev tshaj lij kws ncaws pob, tab sis kuj ntawm cov neeg zoo tib yam hauv cov chaw tawm dag zog. Nws txoj kev txais tos txhawb cov leeg kev loj hlob thiab ua kom lawv zoo thaum poob phaus ntxiv.
Dab Tsi Khoom Noj
Protein yog protein. Lub cev ua rau lub zog zom nws mus rau hauv cov tib neeg tseem ceeb amino acids, los ntawm qhov twg los ua cov leeg nqaij. Protein yog qhov zoo rau txhua tus neeg, thiab nws tsis tshua muaj teeb meem txawm tias ib tug neeg mus rau hauv qhov chaw ua si lossis tsis.
Kev sib tw ntau npaum
Protein ntau ntau yog cov muaj teeb meem. Txog kev ua kom cov leeg mob, tus neeg xav tau 1.5 g ntawm protein rau 1 kg ntawm lub cev hnyav. Qhov no yog qhov tsawg kawg pub nyiaj tau txhua hnub. Feem ntau cov neeg ncaws pob haus 2 g ib 1 kg ntawm qhov hnyav hauv ib hnub. Nws hloov tawm, nrog qhov hnyav ntawm 90 kg, koj yuav tsum haus dej kom txog li 180 g ntawm protein nyob rau ib hnub.
Nws yog qhov nyuaj kom tau txais cov protein ntau no los ntawm kev noj haus ib txwm. Cov khoom noj uas peb feem ntau suav nrog hauv peb cov khoom noj feem ntau muaj cov khoom noj carbohydrates thiab cov rog. Txawm hais tias kev noj zaub mov kom haum tseem ceeb, ib tug neeg ncaws pob yuav tsis tau txais protein rau kev loj hlob ntawm cov leeg.
Protein tsis muaj 100% protein: ntau kawg - 90-95%, nruab nrab - 70-75%. Nyob rau tib lub sijhawm, tsis txhob hnov qab tias cov protein yuav tsum xub nkag rau hauv lub cev nrog zaub mov, thiab cov protein hluavtaws yuav tsum coj los ua ib qho chaw ntxiv, tab sis tsis yog qhov tseem ceeb.
Nws yuav tsum noj nyob rau txhua hnub yam tsis pauv qhov tsuas tshuaj. Tsis hais seb koj puas muaj kev kawm npaj rau hnub no lossis tsis.
Yuav ua li cas coj nws txoj cai
Kev sib cav tau ntev ntev los txog tsis tsuas noj ntau npaum li cas, tab sis kuj txog lub sijhawm ntawm cov protein ntau. Nws yog feem ntau yog hmoov, yog li nws yog yaj hauv mis, dej lossis kua txiv ua ntej siv. Protein tsis tuaj yeem yaj nyob rau hauv dej kub, tshwj xeeb tshaj yog cov dej rhaub, txwv tsis pub cov protein yuav hloov nws cov qauv thiab poob nws cov txiaj ntsig. Tus nqi ntawm cov kua tuaj yeem txawv txav los ntawm kev hloov pauv ntawm kev haus.
Nws yog qhov zoo dua los faib cov feem me txhua hnub rau hauv ob ntu, vim hais tias thaum ib lub sijhawm lub cev tsis tuaj yeem muaj peev xwm kwv yees ntau ntawm cov protein. Koj tuaj yeem faib tus nqi niaj hnub rau hauv tsawg kawg rau rau koob tshuaj, tab sis qhov no tsuas yuav ua teeb meem tsis tsim nyog.
Yuav kom txhim tsa huab hwm coj, cov protein raug pom zoo kom noj ntawm pluas noj, thiab tsis nyob hauv lawv. Ntau tus kws ncaws pob taw qhia nws haus thaum noj su thiab noj tshais, lossis tom qab ua exercise. Ntawm cov hnub tsis workout, protein yog qhov zoo tshaj plaws noj ua ntej noj hmo.
Yog tias koj tab tom sim poob ceeb thawj, tom qab ntawd hloov ib pluag mov nrog protein: noj hmo lossis noj tshais. Kuj tseem siv nws ua khoom noj txom ncauj. Ua tsaug rau qhov no, koj yuav ua rau kom muaj protein ntau, thiab ua kom koj cov calories kom tsawg nyob hauv tib qib.
Nws yog qhov tseem ceeb
Tus yuam sij rau cov txiaj ntsig protein tsis yog lub sijhawm txiav txim, tab sis tsuas muab ntau npaum li cas. Yog tias lub cev tsis muaj protein ntau, nws yuav yog qhov tshwm sim los ntawm cov protein ntau thaum lub sijhawm nruab hnub.
Tsis txhob hnov qab txog lub ntsiab lus kub: tsis txhob haus tsawg dua lossis muaj protein ntau dua qhov koj xav tau. Yuav tsis muaj kev cuam tshuam los ntawm kev noj ntau dhau, tab sis yuav tsis muaj ib qho txiaj ntsig ib qho twg.
