Protein yog tsim los ntawm cov amino acids thiab yog lub hauv paus tsim ntawm koj lub cev. Txij li thaum koj rhuav koj cov leeg txhua lub sijhawm koj qhia, tshwj xeeb tshaj yog tias koj ua nws tsis tu ncua, kev noj zaub mov muaj cov zaub mov muaj protein ntau yog ib qho tseem ceeb ntawm kev tsim cov leeg nqaij. Whey protein kuj tseem yog ib qho tseem ceeb thiab muaj txiaj ntsig ntawm kev poob phaus, thiab cov protein tuaj yeem ua rau koj tshaib plab thaum muab cov as -ham thiab lub zog uas koj xav tau kom ua rau koj mus txog hnub. Whey protein yog daim ntawv ntawm cov protein noj haus uas tau sib cais los ntawm cov kua mis whey (cov kua tsim hauv cov cheese ua) uas nws cov rog tau raug tshem tawm kom nws tuaj yeem siv los ua kev noj qab haus huv ntxiv. Feem ntau cov whey protein tau muag hauv cov hmoov thiab tuaj yeem siv tau yooj yim los ntawm kev sib xyaw nws nrog ob peb lwm yam khoom xyaw yooj yim. Txawm li cas los xij, yuav tsum paub tias qhov zoo ntawm cov protein whey qis dua li ntawm cov protein protein qe, ob qho tib si ntawm qhov muaj txiaj ntsig lom (BV) thiab cov protein ntsuas. Whey protein kuj tseem tsis haum rau cov neeg uas tsis tuaj yeem lees txais lactose zoo, vim tias nws muaj cov qib lactose siab heev, tsis zoo li qe protein.
Kauj ruam
Ntu 1 ntawm 4: Xam Tus Nqi Protein Koj Lub Cev Xav Tau
Kauj Ruam 1. Tau txais daim ntawv yuav tsum tau muaj protein ntau los ntawm cov chaw hauv online lossis khw muag khoom noj khoom haus
Ntau cov protein ntau hauv koj cov zaub mov noj txhua hnub tuaj yeem ua rau muaj kev phom sij tsis zoo, ntxiv rau ua rau koj lub raum, yog li daim ntawv qhia cov protein xav tau yog cov cuab yeej tseem ceeb thaum koj xav ntxiv cov protein whey rau koj cov zaub mov.
Kauj Ruam 2. Laij cov protein uas koj xav tau raws li koj lub cev hnyav
Cov txiv neej thiab poj niam laus (19-50 xyoo) tau qhia kom haus 8 grams protein rau txhua 10 kg ntawm lub cev hnyav (uas txhais tau tias 0.8 grams rau txhua kg ntawm lub cev hnyav) txhua hnub. Piv txwv li, ib tus neeg uas hnyav 70 kg yuav tsum haus 56 grams protein txhua hnub.
- Feem ntau, cov kis las uas cob qhia kom nrawm thiab muaj zog yuav tsum tau txais 1.2-1.7 grams protein rau ib kg ntawm lub cev qhov hnyav, thaum cov neeg ncaws pob ua siab ntev yuav xav tau kwv yees li 1.2-1.4 grams protein rau ib kg ntawm lub cev hnyav.
- Yog li, tus neeg ncaws pob uas hnyav 80 kg yuav tsum haus txog 96 g ntawm cov protein txhua hnub kom tau raws li qhov xav tau ntawm tsawg kawg 1.2 grams/kg.
Kauj Ruam 3. Txiav txim seb koj tau txais cov protein ntau npaum li cas
Nrog kev pab los ntawm lub laij lej khoom noj khoom haus, suav cov protein uas koj tau txais hauv txhua qhov kev noj zaub mov, thiab yog tias tsim nyog, kuj suav cov protein ntau uas koj tau txais txhua lub lim tiam. Txoj kev ntawd, koj tuaj yeem txiav txim siab cov protein uas xav tau los ua kom tiav koj cov zaub mov noj.
Muaj ntau qhov chaw hauv online uas tuaj yeem siv los txiav txim siab cov protein nyob hauv cov zaub mov koj noj txhua hnub lossis txhua lub lim tiam. Ib qho piv txwv muaj txiaj ntsig tuaj yeem pom ntawm no
Kauj Ruam 4. Nrhiav cov protein uas koj xav tau kom tau los ntawm cov tshuaj ntxiv
Yog tias cov protein ntau koj yuav tsum tau txais raws li daim ntawv xav tau cov protein ntau dua li qhov koj tau txais los ntawm koj cov zaub mov noj, koj tuaj yeem ua qhov sib txawv nrog whey protein. Thaum koj tau txiav txim siab ntau npaum li cas cov protein koj xav tau siv lub laij lej khoom noj khoom haus, rho tawm cov protein uas koj yuav tsum tau txais los ntawm cov protein uas koj tau txais los ntawm koj cov zaub mov. Tus nqi uas koj tau txais yog tus lej ntawm cov protein uas koj yuav tsum tau siv whey protein. Ntxiv rau, yog tias koj yog tus txiv neej uas niaj hnub cob qhia, whey protein tuaj yeem pab koj rov zoo dua. Feem ntau, cov tib neeg uas ua kev tawm dag zog, kev kawm ua kom muaj zog, nrog rau kev qhia ua kom lub zog tau qhia kom haus 0.5-0.8 grams ntawm cov protein rau txhua 0.5 kg ntawm lub cev qhov hnyav.
Tsis tas li, yog tias koj yog tus txiv neej uas ua haujlwm tsis tu ncua, cov whey ntxiv yuav pab tau kom koj lub cev rov zoo sai tom qab ua haujlwm
Ntu 2 ntawm 4: Ua Protein Shake lossis Protein Smoothie
Kauj Ruam 1. Siv rab rab rab
Muab cov khoom xyaw tso rau hauv lub tshuab ziab khaub ncaws yog txoj hauv kev yooj yim tshaj plaws los ua cov protein co. Ua raws cov lus qhia ntawm pob whey protein txhawm rau ntsuas qhov tsim nyog ntawm cov protein whey hmoov, thiab tseem sib xyaw nws nrog lwm cov khoom xyaw hauv qhov pom zoo sib piv kom txog rau thaum kev ntxhib los mos tau tsim.
Yog tias koj tsis muaj lub tshuab ziab khaub ncaws, koj tuaj yeem siv lub tshuab hluav taws xob sib tov, lub raj mis sib tov, lossis txawm tias siv rab rab los yog rab diav los sib tov cov khoom noj hauv khob lossis tais
Kauj Ruam 2. Xaiv cov protein whey tsw uas koj xav tau
Koj tuaj yeem yuav cov protein ntau whey hauv ntau yam tsw, uas yuav cuam tshuam rau saj ntawm qhov ua kom cov smoothie. Muaj ntau qhov tsw qab, xws li vanilla, txiv pos nphuab, blueberry, txiv tsawb, chocolate, thiab lwm yam.
Kauj Ruam 3. Sib tov cov txiv hmab txiv ntoo nrog lwm cov khoom xyaw
Whey protein co tuaj yeem ua nrog txiv hmab txiv ntoo thiab lwm yam khoom xyaw txhawm rau hloov qhov tsw thiab cov khoom noj uas lawv muaj. Muaj ntau yam zaub mov txawv rau ua cov protein whey co hauv cov phau ntawv lossis online. Txhawm rau sib xyaw txiv hmab txiv ntoo yooj yim dua rau hauv koj cov whey protein co, ntxiv dej ua ntej. Nyob ntawm koj qhov saj, ntxiv ib rau ob khob (240-480 ml) ntawm ib qho ntawm cov hauv qab no:
- Txiv hmab txiv ntoo kua txiv
- Txiv tsawb
- Txiv duaj
- Pear
- Txiv nkhaus taw
- Txiv hmab txiv ntoo uas muaj dej ntau, suav nrog txiv kab ntxwv, txiv puv luj, thiab txiv kab ntxwv
- Mis, kua kua mis, mis almond, mis txiv maj phaub, lossis lwm yam mis muaj roj tsawg
Kauj Ruam 4. Ntxiv cov dej khov
Cov dej khov ua tiav hauv lub tshuab ziab khaub ncaws yuav ua kom tuab thiab txias cov nplawm whey protein, ua rau muaj kev ntxhib los mos zoo li kev ntxhib los mos. Xwb, koj tuaj yeem khov txiv tsawb, txiv pos, thiab lwm yam txiv hmab txiv ntoo (lossis yuav lawv khov), tom qab ntawd ntxiv rau lawv haus. Koj tseem tuaj yeem hloov mis nrog cov dej khov ua los ntawm mis.
Kauj Ruam 5. Ntxiv cov khoom xyaw tsw qab
Whipped whey protein kuj tseem tuaj yeem ua tau qab dua, los ntawm kev ntxiv qee yam khoom xyaw. Ntxiv qee cov khoom xyaw hauv qab no uas koj nyiam, thiab qhov saj ntawm cov dej haus yuav ua rau qab dua. Qee cov khoom xyaw uas tuaj yeem muab ntxiv, piv txwv:
- Zib ntab
- Vanilla, nutmeg, cinnamon
- Yoghurt
- Txiv hmab txiv ntoo qhuav, xws li raisins, apricots thiab hnub tim
- Cov qhob noom xim kasfes, vanilla, txiv pos nphuab, lossis lwm yam tsw qab milkshake hmoov.
Ntu 3 ntawm 4: Siv Whey Protein los tsim cov leeg
Kauj Ruam 1. Noj tshais tshais ntxiv nrog whey protein
Ntxiv ib diav ntawm whey protein hmoov rau koj cov zaub mov noj tshais, thiab nws zoo dua yog tias cov nplej siv yog oatmeal. Sib tov ob qho khoom xyaw kom huv nrog rab diav, tom qab ntawd noj nws sai li sai tau. Los ntawm kev ntxiv cov protein whey rau koj cov zaub mov noj, koj tuaj yeem nce koj cov protein kom tsawg yam tsis hloov koj cov zaub mov ntau.
Koj tuaj yeem ntxiv 1 diav (14.1 grams) ntawm txiv laum huab xeeb rau qhov sib xyaw kom ntxiv cov protein
Kauj Ruam 2. Noj cov protein ua ntej kev cob qhia
Haus cov protein whey co 30 feeb ua ntej kev qhia. Thaum koj qhia, cov leeg nqaij yuav tawg, thiab khaws cov carbohydrates (glycogen) yuav siv. Kev haus cov protein whey co ua ntej kev tawm dag zog tuaj yeem tiv thaiv cov leeg puas thiab tseem muab lub zog ntxiv.
Kauj Ruam 3. Noj cov protein tom qab koj tawm dag zog
Koj yuav tsum tau txhawb koj cov leeg nqaij tom qab koj ua haujlwm kom koj lub cev rov qab zoo. Muaj pov thawj los qhia tias kev siv cov protein whey tom qab kev tawm dag zog tuaj yeem ua kom muaj protein ntau sib txuas, thiab qhov txiaj ntsig yog cov leeg muaj zog.
Kauj Ruam 4. Koom nrog cov protein whey rau hauv koj cov pluas noj zaum kawg ntawm hnub ntawd
Sprinkle tus nqi ntau ntawm whey protein hmoov ntawm koj cov pluas noj txhua hnub kawg. Txoj kev ntawd, koj tuaj yeem khaws cov amino acid ntau ntau hauv koj lub cev thaum pw tsaug zog, uas tseem pab txhim kho cov leeg nqaij.
Koj tseem tuaj yeem haus whey protein ua ntej mus pw kom tiv thaiv kev tawg ntawm cov protein uas tshwm sim ib txwm thaum koj tsaug zog, yog li ua kom cov leeg sib txuas thaum hmo ntuj
Ntu 4 ntawm 4: Siv Whey Protein rau qhov poob phaus
Kauj Ruam 1. Txiav txim siab seb cov protein whey twg koj yuav tsum tau ntxiv rau koj cov zaub mov noj
Muaj ntau cov zaub mov muaj rau cov tib neeg uas xav kom poob phaus nrog cov protein whey, tab sis feem ntau, cov protein whey tau siv zoo dua li ntxiv rau kev noj zaub mov, tsis yog hloov pauv rau noj ib txwm muaj. Ib qho txiaj ntsig zoo ib yam uas koj tuaj yeem tau txais los ntawm kev noj zaub mov noj siv cov protein ntau whey yog qhov kev xav ntawm qhov puv, uas ua rau koj zoo li koj noj tsawg dua, thiab koj yuav poob phaus.
- Ntxiv cov protein whey rau cov zaub mov muaj calorie tsawg. Whey protein yog qhov tsim nyog tshaj plaws ntxiv rau kev noj qab haus huv thiab sib npaug.
- Nco ntsoov tias kev noj zaub mov muaj protein ntau thiab cov calories tsawg muaj qhov cuam tshuam tsis zoo rau koj kev noj qab haus huv. Nco ntsoov tias koj ib txwm sim ua kom mus txog qhov sib npaug thiab noj qab haus huv.
Kauj Ruam 2. Ua kom tiav cov khoom noj nrog cov protein whey los txhawb kev poob phaus, los ntawm kev siv cov protein whey co
Thaum poob qhov hnyav, koj yuav tsum nce qhov kev siv fiber ntau thiab txo qhov kev noj qab zib los ntawm kev ntxiv cov txiv hmab txiv ntoo thiab zaub rau koj cov protein co. Qee qhov lus pom zoo no yuav pab tau koj:
- Ntxiv blueberries los yog raspberries. Ob lub txiv hmab txiv ntoo muaj cov fiber ntau thiab tsis qab zib.
- Raws li lwm txoj kev xaiv, ntxiv spinach lossis dib. Ob leeg zaub muaj cov fiber ntau, thiab lawv tsis saj zoo li lwm cov zaub, yog li koj tuaj yeem sib xyaw lawv rau hauv koj cov protein co tsis ua qhov saj txawv.
- Tsis txhob ntxiv zib ntab, maple phoov, lossis qab zib. Zam cov khoom xyaw uas muaj piam thaj ntau thiab ua rau muaj kev phom sij. Txiv hmab txiv ntoo ntxiv rau smoothies yuav ua lub ntuj qab zib.
Kauj Ruam 3. Haus cov protein co los yog smoothie ua ntej noj mov
Protein co tuaj yeem txaus siab rau kev tshaib plab thiab tseem muab lub zog, yog li koj yuav tsis hnov zoo li xav tau lwm pluas noj. Hauv ib txoj kev tshawb fawb, qee tus neeg yuav tsum tau haus cov protein co ua ntej pib noj tshais, thiab cov neeg no tau noj zaub mov tsawg dua li cov neeg uas tsis tau noj cov protein co ua ntej.
- Thaum tsis pom zoo, hloov cov zaub mov muaj calorie ntau dua nrog cov protein co lossis protein smoothies tuaj yeem pab koj poob phaus sai dua. Hloov cov zaub mov me me nrog cov dej haus muaj protein kuj tseem tuaj yeem pab koj poob phaus, tab sis qeeb qeeb.
- Kev haus cov protein co tuaj yeem txo cov ntshav qab zib ntau ntau tom qab noj mov, thiab tseem ua rau lub cev cov insulin ntau ntxiv.
Lub tswv yim
Muaj peb hom whey protein: cais tawm, mloog zoo, thiab sib tov ntawm ob. Kev cais cov protein yog qhov huv tshaj thiab zoo tshaj plaws cov protein whey rau lub cev, tab sis nws kuj tseem muag ntawm tus nqi siab dua; ntawm qhov tod tes, whey protein mloog zoo muaj roj ntau. Thiab ib hom ntxiv yog kev sib xyaw ntawm ob hom uas tau hais los saum no. Rau cov tib neeg uas muaj kev txwv nyiaj txiag, whey protein ntau mloog zoo thiab sib xyaw tuaj yeem yog qhov kev xaiv
Ceeb toom
- Ib daim ntawv teev cov kev mob tshwm sim ntawm cov protein whey tuaj yeem pom ntawm no.
- Ib yam li lwm yam hauv kev dav, noj cov protein ntau ntau yuav ua teeb meem. Cov protein ntau dhau yuav tawg thiab muab pov tseg, thiab cov txheej txheem tuaj yeem ua rau lub raum ua haujlwm tau zoo. Qhov no tseem muaj teeb meem. Nco ntsoov tias koj tshuaj xyuas nrog koj tus kws kho mob lossis kws noj zaub mov noj ua ntej yuav ntxiv cov protein whey rau koj cov zaub mov, thiab xyuas kom tseeb tias koj muaj daim ntawv qhia cov protein uas muab cov protein pom zoo rau koj lub cev qhov hnyav.
