Puas yog Protein Bars tiag tiag noj qab haus huv?

Zoo Siab

• Yog li, Puas yog Protein Bars Phem lossis Zoo?
• Cov Lus Qhia rau Xaiv Qhov Noj Qab Haus Huv Protein Bar
• Tshuaj xyuas rau

Cov khoom noj muaj protein ntau tsuas yog siv rau mega-leeg cov leeg hauv chav hnyav. Tab sis nrog ntau thiab ntau tus poj niam tab tom nrhiav kom nce lawv cov protein kom tsawg, cov protein ntau tau dhau los ua cov khoom tseem ceeb ntawm hauv qab-ntawm-lub-hnab nyiaj tob tob.

Puas yog qhov zoo? Peb khawb rau hauv kev tshawb fawb thiab tham nrog cov kws tshaj lij sab saum toj kom paub qhov tseeb tag nrho txog cov kab tuav cov protein.

Yog li, Puas yog Protein Bars Phem lossis Zoo?

Qhov zoo: Ua ntej ntawm tag nrho cov, muaj cov protein. "Protein yog qhov tseem ceeb macronutrient rau txhua tus poj niam," hais tias Kylene Bogden, MS, R.D.N., C.S.D., tus kws sau npe noj zaub mov noj zaub mov nrog Cleveland Clinic Center rau Kev Ua Haujlwm. Cov protein yog qhov tseem ceeb rau tsis tsuas yog cov nqaij ntshiv nqaij ntshiv, tab sis kuj rau koj li metabolic npaum li cas, qib satiety, thiab txawm tias kev noj qab haus huv hormonal. Ib daim ntawv qhia txog 2015 hauv Applied Physiology, Khoom noj khoom haus, thiab Metabolism txhawb kom tib neeg, tshwj xeeb tshaj yog cov ua haujlwm txhawm rau txhim kho lawv lub cev muaj pes tsawg leeg (piv ntawm cov rog hauv lub cev rau cov leeg nqaij), kom noj nruab nrab ntawm 25 thiab 35 grams protein ntawm txhua pluas noj.

Txawm li cas los xij, kev tshawb fawb luam tawm nyob rau hauv lub American Journal of Clinical Nutrition qhia tau tias feem ntau cov poj niam tsis tuaj ze rau qhov pib zoo tshaj plaws no. Tom qab tag nrho, tsis muaj teeb meem loj npaum li cas peb tau npaj ua pluas noj, peb tsis tas yuav muaj sijhawm thiab xav txog yuav siv sijhawm hnub Sunday yav tav su nplawm cov protein ntau ntim, npaj noj zaub mov thiab khoom noj txom ncauj-tom qab ntawd faib lawv mus rau hauv cov ntim ib leeg (thiab ua kom lawv txias!) thiab rub lawv ncig txhua hnub (thiab tom qab ntawd ua kom sov dua).

Qhov no yog vim li cas cov khoom noj muaj protein ntau txaus nyiam. Tsis muaj kev npaj ua ntej lossis tub yees yog qhov tsim nyog, yog li yog tias koj muaj lub zog ua haujlwm, tuav-thiab-mus, lawv yog txoj hauv kev zoo kom paub tseeb tias koj cov protein kom tsawg nyob rau ntawm qhov chaw txhua hnub. "Ib qho ntawm cov txiaj ntsig tseem ceeb ntawm cov khoom noj protein yog qhov yooj yim," hais tias Bogden. "Lawv zoo tshaj rau poj niam lub neej tsis khoom, thiab tuaj yeem pab lawv tau txais cov as -ham uas lawv tsis tuaj yeem tau txais lwm yam."

Hais txog cov khoom noj muaj txiaj ntsig, cov suav nrog cov carbohydrates uas tsim nyog, rog, thiab fiber, txhua yam uas ua haujlwm sib xyaw nrog cov protein kom ua kom muaj cov amino acid txaus rau koj cov leeg, pab ua kom satiety, thiab ua kom koj lub zog nce qib, hais tias sau npe noj zaub mov noj Betsy Opyt, RD, CDE, tus tsim ntawm Betsy's Best. "Khoom noj yog koj lub cev roj. Yog tias koj tsis npaj yuav khoom noj txom ncauj lossis noj txhua hnub, tom qab ntawd nrhiav lub zog kom muaj zog los ntawm chav kawm tav su yuav yog qhov nyuaj," nws hais, sau tseg tias kev sib xyaw ntawm cov carbohydrates thiab cov protein yog kuj tseem ceeb heev rau workout rov qab. Tias yog vim li cas thiaj muaj coob tus poj niam tig mus rau cov khoom noj protein ua cov khoom noj txom ncauj ua ntej thiab tom qab ua haujlwm.

Qhov tsis zoo: "Qee cov protein tuav muaj ntau dua 30 grams qab zib thiab ntau calories ntau dua li cov khoom qab zib," hais tias pawg thawj coj saib xyuas kev noj zaub mov noj zaub mov Georgie Fear, RD, C.S.D., sau Lean Habits for Lifelong Weight Loss. Lub caij no, lwm tus muaj qhov nyuaj-rau-tshaj tawm, cov khoom siv ua lab zoo li ib nrab ntawm cov roj hydrogenated (nyeem: trans rog), cov piam thaj ntau-fructose pob kws, xim zaub mov, qab zib dag, cawv cawv, thiab lwm yam ntxiv uas tau txuas nrog Kev noj qab haus huv tsawg dua-stellar, hais tias Bogden.

Cov Lus Qhia rau Xaiv Qhov Noj Qab Haus Huv Protein Bar

Txheeb cov npe khoom xyaw: Qhov no yog qhov yuav tsum tau txiav txim siab seb koj noj dab tsi, yog li tsis txhob cia siab rau cov ntawv nyob rau pem hauv ntej ntawm lub ntim los txiav txim siab. "Tsis txhob xav txog cov protein lossis cov rog kom txog thaum koj tau ua kom ntseeg tau tias lub bar tau ua nrog cov khoom xyaw zoo uas koj paub tiag tiag," Bogden hais. Piv txwv li, CLIF Bar ua ntau yam khoom, los ntawm nws cov BUILDER'S Protein Bar rau Organic Trail Mix Bar, siv tag nrho cov khoom xyaw xws li dov oats thiab txiv ntseej butter-thiab xoom ib nrab hydrogenated roj los yog high-fructose pob kws phoov. ALOHA ua cov vegan protein tuav uas tseem huv heev.

Paub koj lub hom phiaj: Ntxiv rau kev tshuaj xyuas cov khoom xyaw, nws yog ib qho tseem ceeb kom ceev qhov muag ntawm cov protein, rog, carbohydrates, qab zib, thiab fiber ntau-txawm hais tias qhov zoo tag nrho ntawm txhua qhov nyob ntawm qhov raws nraim qhov koj vam tias yuav tau txais los ntawm koj lub bar. "Yog tias koj siv nws ua koj qhov tseem ceeb ntawm cov protein, ces koj yeej xav tau ib lub bar nrog tsawg kawg 10 grams ntawm cov protein," ntshai hais. "Kuv sim nrhiav cov uas muaj qab zib tsawg dua rau cov khoom noj txom ncauj mus los yog khoom noj txom ncauj ua ntej mus pw. Txawm li cas los xij, yog tias koj tab tom siv bar thaum ua kis las ncaws pob, qab zib yog cov khoom siv tau yooj yim ntawm cov roj kom sai li sai tau cov txiv hmab txiv ntoo tawv lossis cov txiv hmab txiv ntoo-raws li tsis muaj. t tas lub tswv yim phem." Yog tias koj tab tom nrhiav kev rov ua haujlwm tom qab lossis txhawb nqa lub zog (kom dhau los ntawm kev taug kev ntev, tej zaum) xaiv ib lub bar nrog kwv yees li 30 grams carbohydrates, vim tias qis-carb bar yuav tsis ua rau koj ib yam, nws ntxiv. (Saib dab tsi ntawm cov khw muag khoom hauv peb cov npe khoom noj khoom haus zoo tshaj plaws thiab tsis zoo rau cov poj niam.) Raws li cov rog thiab fiber ntau mus, Opyt pom zoo xaiv lub bar nrog kwv yees li 10 txog 15 grams ntawm cov rog, feem ntau los ntawm cov khoom siv tsis txaus (sim khaws saturated fat kom tsawg dua 5 grams) thiab fiber ntau ntawm 3 thiab 5 grams, uas yuav ntxiv rau koj qhov bar qhov tshaib plab-squashing nyhuv.

Ua koj tus kheej cov protein bar: Tsis pom qhov koj tab tom nrhiav ntawm lub khw muag khoom noj qab haus huv lossis ntawm koj lub khw hauv zos? Sim ua koj tus kheej cov protein tuav nrog ib qho ntawm cov vegan protein bar zaub mov txawv.

Hmoov zoo, yog tias koj xav txog dab tsi nkag mus rau hauv koj lub bar thiab vim li cas koj thiaj noj lawv, koj tsis tas yuav txhawj xeeb txog calories ntau dhau. Tom qab tag nrho, yog tias koj tab tom taug kev ib hnub, tej zaum koj yuav xav tau ntau cov protein thiab carbohydrates (uas yuav tag nrho 300-ntxiv calories) los ntawm koj cov protein bar, nco kev ntshai. Yog tias koj tab tom nrhiav rau yav tav su tuaj tos kuv ntawm qhov chaw ua haujlwm, ntau txoj kev sib xyaw ua ke nrog qis carb thiab protein ntau ntawm li 150 txog 200 calories, yuav ntaus qhov chaw.

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