Protein yog qhov tseem ceeb rau kev loj hlob ntawm tes, kev tu thiab kho, thiab kev tsim tawm ntawm cov enzymes thiab cov tshuaj hormones. Cov protein ntau yog qhov tseem ceeb ntawm cov leeg, yog li nws yuav tsum muaj cov khoom txaus rau kev kho thiab txhim kho cov leeg nqaij.
Cov Lus Qhia
Kauj ruam 1
Noj protein tom qab koj pw yog tias koj xav ua kom nqaij loj. Pw feem ntau kav 7-8 teev ib hnub. Txij thaum lub cev tsis tau txais zaub mov thaum lub sijhawm no, nws pib haus cov khoom siv hluav taws xob khaws cia - glycogen los ntawm cov leeg thiab mob siab, nrog rau cov amino acids ntawm tus nqi ntawm cov leeg mob. Tsis tas li ntawd, thaum sawv ntxov, cov khoom lag luam tsim tawm ntawm cov tshuaj hormone cortisol nce, vim qhov no, cov txheej txheem ntawm catabolism ntawm cov leeg nqaij pib. Txhawm rau tiv thaiv nws, koj yuav tsum noj ib qho ntawm cov protein nrawm. Hauv qhov no, txoj kev xaiv zoo tshaj plaws yuav yog whey protein lossis protein hydrolyzate.
Kauj ruam 2
Noj ntau dua thiab haus 2-4 noj ntawm 20 gram ntawm cov protein nyob hauv cov pluas noj. Yog tias muaj xwm txheej zoo li koj tsis tuaj yeem noj thaum nruab hnub, noj ib qho ntawm cov protein ntau.
Kauj ruam 3
Noj cov protein ntau tom qab kev tawm dag zog vim qhov no yog thaum koj lub cev nqus cov khoom noj kom zoo dua. Txhawm rau kom sai sai ua kom rov qab cov carbohydrate reserves thiab nce qib ntawm cov amino acids nyob rau hauv cov ntshav, ib qho kev nce siab yuav tsum tau ua tom qab qoj ib ce. Cov neeg ncaws pob tom qab cov rog rog yuav tsum hla cov carbohydrates thiab noj whey protein mloog zoo lossis cais tawm. Koj tuaj yeem noj cov zaub mov hauv 1-1, 5 teev tom qab noj protein.
Kauj ruam 4
Tsis txhob noj cov protein ntau, tsis txhob tshaj qhov pom zoo koob tshuaj, txwv tsis pub muaj teeb meem kev noj qab haus huv yuav tshwm sim. Ib koob tshuaj yuav tsum tsis pub tshaj 30 g, cov protein yuav tsum yaj nyob hauv dej, kua txiv lossis mis nyuj. Mis nyuj muaj cov tshuaj uas txhawb nqa kom muaj protein zoo dua.
Kauj ruam 5
Nco ntsoov tias qhov kev xaiv zoo tshaj plaws yog kom tau txais 50% protein los ntawm cov zaub mov tsis tu ncua thiab 50% los ntawm kev noj haus rau cov kis las.
Kauj Ruam 6
Noj protein ntau li ib teev teev ua ntej yuav mus pw. Qhov no yuav tiv thaiv cov leeg catabolism thaum hmo ntuj thiab ua kom cov amino acid hauv cov ntshav nyob ruaj khov thaum pw tsaug zog. Txoj kev zoo rau noj ua ntej mus pw yuav muaj kev sib xyaw uas muaj cov protein nrog cov nqi sib txawv.
