Tsis ntev los sis tom qab, feem ntau cov neeg ncaws pob tau ntsib nrog cov lus nug ntawm seb puas yuav tsum noj protein. Cov protein no muaj ntau tus kheej thiab qhov zoo. Yuav ua li cas noj protein ntau tov?
Koj xav tau ntau npaum li cas?
Kev ntaus kis las lub cev xav tau tsawg kawg 2 gram ntawm cov protein ib kilogram ntawm lub cev hnyav txhua hnub. Rau cov txiaj ntsig zoo dua, qee zaum cov protein ntau dua tuaj yeem nce ntxiv, tab sis kuj muaj qhov txwv rau cov protein nqus.
Ib lub khob ntawm cov protein co tuaj yeem muaj txog 40 gram ntawm cov protein. Yog nws heev lossis me ntsis? Rau qhov ua kis las uas hnyav 80 kg, qhov yuav tsum tau noj protein txhua hnub yog 160 grams. Yog li, ib khob ntawm cov protein ntau tuaj yeem ua tau raws li peb lub hlis twg ntawm kev ua haujlwm txhua hnub. Tab sis cov protein tsis yog tib cov protein tsim nyog siv. Cov khoom sib xyaw protein ua rau kom cov nqaij loj hlob sai, txawm li cas los xij, lawv hloov tsis tau cov khoom noj muaj tiag: kua zaub, nqaij thiab khoom noj siv mis.
Lub sijhawm txais
Tej zaum nws yog lub tswv yim zoo los noj cov protein ntau tom qab koj txoj kev tawm dag zog. Tus lej ntawm cov leeg tau mus tau tawg thiab yuav tsum tau rov qab los. Protein yog yuav tsum tau tsim cov nqaij pob txha tshiab thiab zaws cov nqaij tawv kom zoo. Cov protein sib tov noj rau lub sijhawm no tuaj yeem tsim lub cev ua kom cov leeg mob.
Tsis tas li, lub sijhawm zoo rau kev noj qhov sib xyaw yog noj hmo (nyiam dua li 2-3 teev ua ntej yuav mus pw). Haus cov protein co co ua ntej lub txaj yuav tso ntxiv rau hauv koj lub plab zom mov. Kev noj zaub mov muaj protein kom zoo yuav pab kom cov leeg nce tsis muaj teeb meem rau koj lub cev.
Cov Khoom Siv Tseem Ceeb
Qhov nqus ntawm cov protein sib tov los ntawm lub cev yog qhov tseem ceeb tshaj li kev coj lawv. Dab tsi yog qhov kev siv ntawm haus tsib servings ntawm protein co yog tias tsuas yog ib qho yaim thiab qhov seem yog muab tso rau hauv cov khib nyiab hauv koj lub plab. Kev nqus ntawm cov protein (thiab cov protein ua kom tsawg) tuaj yeem nce los ntawm cov metabolism thiab txhim kho kev noj qab haus huv tag nrho.
Metabolism (kev ua kom sai ntawm kev zom zaub mov) tuaj yeem txhim kho los ntawm kev ntxiv cov tshuaj yej ntsuab, cov tshuaj muaj caffeine thiab chitosan rau koj cov dej qab zib. Tab sis ceev faj: cov metabolics feem ntau muaj contraindications vim lawv cov muaj zog cuam tshuam rau ntshav siab, lub plawv dhia thiab lub hlwb kev ua haujlwm. Yog li, nws yuav tsum tau sab laj nrog kws kho mob ua ntej siv lawv.
Tsis tas li ntawd, kev siv ib txhij ntawm cov vitamin complex zoo cuam tshuam lub assimilation ntawm protein. Nws tsis tas yuav yuav cov tshuaj uas kim tshaj plaws - multivitamin los ntawm cov chaw muag tshuaj tsis tu ncua yog txaus. Kev nqus ntawm cov amino acids (tshwj xeeb npaj cov mis nyuj) tseem yuav muaj feem cuam tshuam rau lub assimilation ntawm cov protein. Koj tuaj yeem yuav lawv hauv khw muag khoom online lossis cov kws tshaj lij fab kislas kev noj haus. Yog tias koj tsis xav yuav cov ntsiav tshuaj amino acid, koj tuaj yeem tau txais cov khoom noj uas ploj lawm los ntawm cov txiv ntoo, khoom noj siv mis, lossis qe qwj.
