Vim li cas cov proteins zoo rau poob phaus? Protein yog ib qho protein, thiab rau lub suab ntawm cov proteins uas peb lub cev yuav tsum tau muaj zog ntau dua li cov roj noj lossis carbohydrates. Txhawm rau compensate rau ntxiv zog noj uas tshwm sim thaum protein yog consumed, lub cev tau tig mus rau kev pab los ntawm nws cov hluav taws xob depot - uas yog, cov roj rog - thiab pib siv roj cov ntaub so ntswg.
Yog li, protein txhawb lub cev qhov hnyav vim tias nws thawb lub cev kom muaj roj ntau ntau. Tsis tas li ntawd, lub protein yog nplua nuj nyob rau hauv cov amino acids, uas - tsis zoo li carbohydrates - tsis provoking ceev roj synthesis.
Protein thiab yuag poob
Pib nrog, nco ntsoov tias cov protein muaj peev xwm siv tau rau qhov hnyav tsuas yog tias koj noj ib hnub tsis tshaj 120-150 grams carbohydrates.
Nws yog assumed tias nyob rau hauv koj noj tsis muaj kiag li tsis muaj pastries, khoom qab zib thiab desserts, siav nrog qab zib - uas yog, ceev carbohydrates. Thiab qhov no yog vim hais tias kev siv ceev ceev carbohydrates, txawm nrog protein, tsis pab poob phaus txhua. Ntawm qhov tsis yog, lawv yuav tsim cov rog tshiab vim yog muaj cov suab thaj hauv cov khoom ua ke nrog cov carbohydrates.
Tsis tas li ntawd, nco ntsoov tias calorie txhua hnub yog 20%. Tsis txhob hnov qab tias roj hlawv hauv lub cev tuaj yeem ua tiav los ntawm ob yam:
- ua raws li cov kev noj haus - kom muaj lub txiaj ntsig ntawm cov calorie ntau ntau los ntawm cov khoom noj;
- ua ntu zus thiab ua kom lub cev muaj zog ntau dua siv ntau calories.
Yuav ua li cas noj whey protein thaum poob phaus?
Niaj hnub no, lub khw muag khoom noj muaj ob hom roj proteins - cov txiv hmab txiv ntoo (lawv kuj hu ua ceev, raws li lawv sai sai absorbed los ntawm lub cev) thiab complex (uas yog sib xyaw ntawm ntau hom protein thiab hu ua qeeb, vim tias lawv muaj cov kua qaub digestible).
Ua cov dej uas muaj dej khov thiab cov amino acids uas tseem ceeb, cov proteins uas yog cov hom phiaj yog rau cov hauv qab no:
- poob phaus;
- kev loj hlob ntawm npag nyem;
- txheej txheej nqaij;
- kev txhawb zog ntawm cov khoom noj khoom haus.
Qhov siab tshaj plaws ntawm cov kabmob yog cov qoob cog qoob loo protein. Cov yam ntxwv tseem ceeb ntawm cov khoom siv cais tawm yog cov qib siab ntawm kev tiv thaiv, nrog rau cov ntsiab lus tsawg kawg nkaus ntawm carbohydrates thiab cov rog. Rau cov neeg uas raug kev tsim txom los ntawm kev ua kom tsis muaj zog rau lactose, cov protein ntau ntawm cov kua roj rho tawm yuav haum.
Kuv yuav tsum noj protein cais li cas? Ua ntej, nco ntsoov tias thaum lub sij hawm poob phaus, ib qho kev pab yuav tsum yog 20-25 grams. Whey Protein cais tawm feem ntau pom zoo ua ntej thiab tom qab kev cob qhia, thiab thaum sawv ntxov cov sij hawm - thaum lub cev xav tau cov amino acids mas feem ntau palpable.
Qhov zoo tshaj plaws ntawm cov protein rau qhov hnyav yog dab tsi?
Qhov no yog qhov kev tshawb fawb ntawm cov kws tshawb fawb txog American tau tshaj tawm:
- ceev protein zoo dua rau poob phaus tshaj li qeeb;
- Whey protein ntau zoo rau poob phaus ntau dua li cov kua txob;
- Whey protein txo cov roj ntawm lub cev ntau dua qhov sib npaug ntawm cov nqaij liab.
Thaum xaus, peb ntxiv cov nram qab no:
Rau qhov poob phaus, ua raws li cov lus qhia ntawm cov kws txawj: thaum nruab hnub kom noj me me, tab sis feem ntau. Nco qab tias kev noj zaubmov nquag ceev cov metabolism ntawm cov qib siab thiab tsis ua rau lub cev tsim cov roj khw muag khoom.