Cov khoom noj khoom haus kev noj haus yog ib qho ntawm thaj chaw uas muaj cov lej coob ntawm kev ua yeeb yam. Cov protein, cov nce ntxiv thiab lwm yam kev pabcuam yog suav tias yog "chemistry" tiag tiag los ntawm qhov pom ntawm ib tus neeg uas nyob deb ntawm kev tawm dag zog. Txhawm rau ntsuas cov txiaj ntsig thiab qhov tseem ceeb ntawm lawv siv, nws tsim nyog to taub qhov tseem ceeb ntawm qhov teeb meem.
Koj puas xav tau kev sib tw kis las?
Lub ntsiab lus ntawm kev noj zaub mov kis las yog nrog los ntawm kaum ob ntawm cov kev ntseeg thiab cov neeg tsis nkag siab. Ardent cov neeg tawm dag zog ntawm lub cev pab txoj kev ntseeg tau tias txhua yam no yog chemistry, cov tshuaj hormones thiab anabolic steroids. Txawm li cas los xij, nws yog qhov tseeb no qhov tsis txaus siab qhov tsis txaus siab uas ua rau qhov tseeb tias kev cob qhia hloov mus rau qhov tsis muaj txiaj ntsig: lub hlis ntawm kev cob qhia tau dhau, thiab lub cev, tshwj xeeb tshaj yog tus poj niam, tseem xoob thiab tsis muaj kev pab. Qhov tseeb yog tias thaum lub zog kev cob qhia koj tsis ua raws li kev noj zaub mov kom raug, uas yog, kev ua kom txaus thiab muaj protein ntau, cov rog thiab carbohydrates. Qhov xwm txheej yog qhov tshwj xeeb tshaj yog muaj protein: nws yog qhov nyuaj heev kom tau txais cov nyiaj yuav tsum tau nyob rau hauv ib hnub, thiab tsis muaj protein txaus ua rau muaj kev cuam tshuam tsis zoo ntawm cov leeg. Yog hais tias lub cev tsis tau txais ib feem ntawm cov protein thiab carbohydrates li ntawm ib nrab ib teev tom qab kev cob qhia, koj tau ua haujlwm tsis muaj dab tsi. Cov leeg yuav tsis tuaj yeem rov qab tau zoo thiab txhawb kev rog rog, cov metabolism yuav ua kom qeeb, thiab lub dag zog yuav ploj mus. Txhawm rau muab koj cov leeg roj rau lawv qhov lawv xav tau, koj tuaj yeem siv cov txiv ntseej pob ncaws pob uas muaj kev nyab xeeb thiab nyab xeeb.
Ib qho ntawm kev tsis nkag siab: kev noj zaub mov noj qab haus huv txhawb kev loj hlob tsis pom nqaij pob txha. Qhov tseeb, kom tau cov leeg mob hnyav, tus poj niam yuav tsum tau qhia 2 zaug hauv ib hnub nrog qhov hnyav nce, nrog rau kev noj cov protein thiab carbohydrates loj loj. Thiab txawm tias qhov no, kev tawm dag zog lub cev tsis tuaj yeem lav, uas koj yuav tsum tau soj ntsuam kaum ob ntau yam kev mob thiab nuances. Cov protein ntau thiab cov nce ntxiv tsuas yog qhov ua tiav ntxiv los pab koj cov kev ua kom lub cev muaj txiaj ntsig dua.
Dab tsi yog qhov sib txawv ntawm cov protein thiab cov nce?
Lub ntsiab tseem ceeb ntawm cov hom kev noj zaub mov zoo yog whey lossis soy protein, uas yog nqus los ntawm lub cev zoo dua li cov nyom cog qoob loo ntawm tsiaj thiab tsiaj. Cov sib xyaw thiab cov hom phiaj ntawm cov additives no sib txawv. Hauv lub pluaj protein - cov protein ntau hauv qhov siab thiab qhov feem pua me me ntawm cov carbohydrates thiab cov khoom sib ntxiv uas ua kom yooj yim cov assimilation ntawm cov khoom. Cov kev kho zoo li no tuaj yeem hloov chaw noj mov tag nrho thiab tseem pom zoo siv ua ntej thiab tom qab ua haujlwm. Protein co yuav pab txo qhov hnyav, rov qab ua kom cov leeg, txhim kho metabolism hauv thiab tswj cov ntshav qabzib tom qab qoj ib ce.
Cov muaj pes tsawg leeg ntawm kev nce yog yeej los ntawm cov carbohydrates, cov rog tseem ceeb yog tam sim no, thiab qhov feem pua ntawm cov ntsiab lus protein tuaj yeem sib txawv ntawm 20 txog 30. Xws li dej cawv yuav pab txhim kho cov leeg nqaij, tshwj xeeb tshaj yog rau cov neeg uas pom tias nws nyuaj heev.
Cov khoom muaj txiaj ntsig zoo thiab kev nce qib tsis tuaj yeem pheej yig. Tus nqi qis ntawm cov khoom lag luam yog vim li cas yuav tau ceev faj.
Txoj hauv kev siv cov protein thiab nce
Ua ntej siv ib hom kis las tshwj xeeb ntxiv, to taub cov lus muaj pes tsawg leeg. Lub purer cov khoom siv, cov piam thaj tsawg dua hauv cov khoom, qhov zoo dua. Nco ntsoov, whey yog yuav luag txhua qhov zoo tshaj li kua. Cov nqaijrog thiab cov nce ntxiv yuav nyiam nyob rau hauv ntau yam khoom noj, yog li tshawb xyuas cov khoom xyaw rau qee qhov tsis nkag siab.
Feem ntau ntawm cov kis las protein shakes yuav luag zoo ib yam li kev xeeb tub. Yog tias koj tseem niaj hnub qhia kev ua kom lub zog thaum tab tom muaj me nyuam, kev noj cov protein ntxiv yuav muaj txiaj ntsig zoo rau koj thiab koj tus menyuam.
Cov kev sib tw ncaws pob tsis pom zoo rau kev pub mis niam. Muaj cov kev xav hais tias cov protein ntau dhau tuaj yeem ua qhov hnyav ntxiv rau lub raum ntawm tus menyuam. Ntxiv rau, qee qhov ntawm cov khoom xyaw hauv cov protein thiab cov nce ntxiv feem ntau ua rau pob rau cov menyuam yaus.
