Txog qee tus ncaws pob, txhim kho cov leeg nqaij yog qhov teeb meem loj uas tsis tuaj yeem daws los ntawm kev mus tom chaw dhia ua si. Lawv tau pab los ntawm cov khoom noj tshwj xeeb, cov protein, uas, hmoov tsis, tsis tsuas yog kim, tab sis kuj tsis nqa cov txiaj ntsig kev noj qab haus huv tas li. Ntau tus nyiam sib piv cov tshuaj no nrog anabolic steroids, thiab yog li nrhiav kev hloov lawv.
Protein yog tshwj xeeb sib xyaw nrog cov muaj protein ntau, uas zoo kawg nkaus nqus tau los ntawm tib neeg lub cev thiab ua rau muaj kev txhim kho sai sai ntawm cov leeg nqaij mus tas li. Cov protein tsis tuaj yeem txav tawm cov protein uas ib txwm muaj los ntawm cov neeg ncaws pob los ntawm cov khoom noj, txawm li cas los xij, nws kuj tseem tsis tuaj yeem hloov nws nrog cov khoom noj yooj yim nrog cov ntsiab lus siab ntawm cov khoom no, vim cov rog thiab carbohydrates tau los ntawm cov zaub mov muaj ntau yam tsis zoo tshaj qhov zoo ntawm daim duab Cov. Ib qho ntxiv, hauv qhov no, tus neeg ncaws pob yuav tsum tau kos cov zaub mov ntshiab uas yuav muaj qhov sib piv kom raug ntawm cov protein ntawm ntau hom sib txawv, nroj tsuag thiab tsiaj. Qhov no yog qhov tsim nyog kom txhua lub spectrum ntawm cov amino acids uas tsim nyog tau txais hauv lub cev.
Kev noj haus
Khoom noj uas muaj protein ntau yog:
- nqaij qaib mis, - mob siab, - nqaij ntses, -tshiv roj tsawg hauv tsev cheese, - lub teeb cheese, - legumes, - nqaij qaib protein, - mis, - kefir.
Hom
Kev tawm dag zog lub cev kom pom zoo tsim kom muaj cov khoom noj tshwj xeeb: noj cov zaub mov saum toj no txhua txhua ib thiab ib nrab rau ob teev rau hauv ib puas-puas-gram. Thoob plaws ib hnub, koj yuav tsum tau txais cov kev faib ua feem uas xav tau los ua cov leeg mob sai: ob protein ntawm ib phaus ntawm koj lub cev qhov hnyav.
Nws ntseeg tias cov hmoov mis zoo tib yam yog qhov tsim nyog hloov rau cov protein, uas, qhov xwm txheej dhau los, yog lub hauv paus ntawm cov protein ntau pliaj. Nws yog qhov khoom tsis zoo no ntau tshaj li ib feem peb muaj protein whey thiab casein, lwm tsib caug feem pua yog carbohydrates pab rau lub cev.
Ntau tus neeg ncaws pob, hauv kev tawm tsam rau cov protein zoo, hloov mus rau kev siv menyuam yaus cov khoom noj. Dua li ntawm qhov tseeb tias nws muaj cov protein tsawg me ntsis dua cov protein, nws yog qhov tseeb uas ua rau kev loj hlob thiab kev loj hlob ntawm tus menyuam lub cev, uas cov neeg ncaws pob txawj siv piv rau lawv tus kheej cov leeg. Cov kws tshaj lij qhia tias tsis muaj protein ntau hauv cov zaub mov menyuam yuav tsum rov qab muaj BCAA amino acids tshwj xeeb, uas yuav tsum tau muab ntxiv rau hauv cov feem tshwj xeeb rau txhua 2-3 kg ntawm menyuam cov zaub mov.
Qhov kev lom zem no suav tias yog ib qho tseem kim tshaj plaws, txawm li cas los xij, thiab nws muaj txoj cai muaj nyob, tshwj xeeb tshaj yog nyob rau hauv cov teeb meem uas tsis muaj protein ntxiv.
