Lub 7 Hom Zoo Tshaj Plaws Rau Cov Khoom Siv Hmoov

Zoo Siab

• Dab Tsi Yog Cov Khoom Noj Protein?
• 1. Protein cov hmoov nplej
• 2. Casein Protein
• 3. Cov Txheej Txheem Qe
• 4. Pea Protein
• 5. Hemp Protein
• 6. Xim av nplej protein
• 7. Kev cog xyoob ntoo cog
• Cov hmoov nplej protein twg thiaj yog qhov zoo tshaj?
• Txog Nqa Tau
• Rau Lub Cev Rog Mus Yuag
• Rau Cov Noj Nqa thiab Cov Nqaij Daj
• Rau hauv qab Kab

Protein hmoov yog nrov heev ntawm cov neeg noj qab haus huv.

Muaj ntau ntau hom hmoov protein tsim los ntawm ntau qhov chaw.

Raws li muaj ntau txoj kev xaiv, nws yuav nyuaj rau txiav txim uas yuav muab cov txiaj ntsig zoo tshaj.

Ntawm no yog 7 ntawm hom zoo tshaj ntawm cov hmoov txhuv nplej.

Peb suav nrog cov khoom uas peb xav tias tseem ceeb rau peb cov nyeem. Yog tias koj yuav los ntawm cov txuas hauv nplooj ntawv no, peb yuav khwv tau nyiaj me me. Ntawm no yog peb cov txheej txheem.

Dab Tsi Yog Cov Khoom Noj Protein?

Cov hmoov nplej protein yog cov nyob hauv cov protein los ntawm cov tsiaj lossis cov khoom noj cog, xws li mis los, qe, txhuv lossis taum mog.

Muaj peb hom ntaub ntawv:

• Protein ntau ntau: Ua los ntawm kev nthuav cov protein los ntawm tag nrho cov khoom noj uas siv cua sov thiab kua qaub lossis enzymes. Cov no ib txwm muab 60-80% cov protein, nrog tshuav 20-40% muaj cov rog thiab carbs.
• Protein cais tawm: Ib qho txheej txheem ntxiv rau kev tshem tawm cov rog ntau thiab carbs, ntxiv cov ntsiab lus ntawm cov protein. Protein cais tawm hmoov muaj li ntawm 90-95% cov protein.
• Protein ntau hydrolysates: Ua los ntawm cov cua kub ntxiv nrog acid lossis enzymes - uas tawg txoj kev sib khi ntawm cov amino acids - hydrolysates tau nqus sai dua los ntawm koj lub cev thiab cov leeg.

Hydrolysates tshwm sim kom nce cov insulin ntau dua lwm cov ntawv - tsawg kawg yog muaj protein ntau whey. Qhov no tuaj yeem txhim kho koj cov leeg kev loj hlob tom qab qoj ib ce ().

Qee cov hmoov kuj muaj cov vitamins thiab cov zaub mov ntxiv, tshwj xeeb yog calcium.

Txawm li cas los xij, tsis yog txhua tus tau txais txiaj ntsig los ntawm cov hmoov no. Yog tias koj cov khoom noj yog cov muaj protein ntau nyob hauv cov zaub mov zoo, koj yuav tsis pom qhov txawv hauv koj lub neej zoo los ntawm kev ntxiv cov hmoov protein.

Txawm li cas los xij, cov kis las thiab cov neeg uas txhawb nqa hnyav yuav pom tias kev noj cov protein ntau pab ua kom cov leeg muaj zog ntau dua thiab cov rog poob.

Protein hmoov kuj tseem tuaj yeem pab cov tib neeg uas tawm tsam kom tau txais kev xav tau protein nrog cov zaub mov ib leeg, xws li cov neeg mob, cov neeg laus thiab qee tus neeg noj zaub los yog nqaij tsiaj.

Ntsiab lus Cov hmoov nplej hmoov ua tawm los ntawm ntau qhov chaw thiab muaj nyob hauv ntau cov qauv. Tib neeg siv lawv los ua kom cov leeg nqaij, txhim kho lub cev sib xyaw zuag qhia tag nrho thiab pab lawv cov protein xav tau.

1. Protein cov hmoov nplej

Whey muaj protein ntau los ntawm mis. Nws yog cov kua uas tau sib cais ntawm cov curds thaum lub sijhawm txheej txheem cheesemaking. Nws muaj protein ntau tab sis tseem muaj cov lactose, mis qab zib uas ntau tus neeg muaj teeb meem zom zaub mov.

Thaum whey protein mloog zoo khaws qee cov lactose, cov kem cais tawm muaj tsawg heev vim tias feem ntau cov piam thaj mis no ploj thaum ua tiav.

Whey digests sai thiab yog nplua nuj nyob hauv branched-saw amino acids (BCAAs). Leucine, ib qho ntawm BCAAs, yog lub luag haujlwm tseem ceeb hauv kev txhawb nqa cov leeg nqaij mob thiab rov qab los tom qab kev tawm tsam thiab kev tawm dag zog (,).

Thaum cov amino acids yog zom thiab nqus mus rau hauv koj cov hlab ntshav, lawv dhau los ua cov nqaij protein synthesis (MPS), lossis kev tsim cov nqaij pob txha tshiab.

Cov kev tshawb fawb qhia tau tias cov whey protein tuaj yeem pab tsim thiab tswj cov leeg nqaij, pab cov neeg ncaws pob kom rov qab los ntawm kev qoj ib ce hnyav thiab ua rau cov leeg muaj zog hauv kev teb rau kev xyaum dag zog (,,,,,).

Ib txoj kev tshawb nrhiav ntawm cov tub hluas pom tias muaj whey protein ntau zog MPS 31% ntau dua kua protein thiab 132% ntau dua casein protein tom qab tawm tsam qoj ib ce ().

Txawm li cas los xij, txoj kev tshawb pom 10 lub lis piam tsis ntev los no pom tias cov poj niam tom qab noj lub cev muaj qhov zoo sib xws rau cov kev kawm tiv thaiv seb lawv noj cov protein whey lossis cov placebo ().

Lwm cov kev tshawb fawb hauv cov neeg ib txwm, hnyav, rog thiab rog pom tias whey protein yuav txhim kho lub cev muaj pes tsawg leeg los ntawm kev txo lub cev rog thiab nce cov nqaij ntshiv (,,).

Dab tsi ntxiv, whey protein zoo li yuav txo qhov qab los tsawg kawg ib yam li lwm hom protein (,,,,).

Ib txoj kev tshawb nrhiav tau muab cov txiv neej ua plaub hom roj ntsha sib txawv ntawm cov hnub sib txawv. Kev noj haus ntawm whey-protein ua rau muaj qhov txo qis tshaj plaws hauv kev qab los noj mov thiab qhov txo qis tshaj plaws ntawm kev noj zaub mov hauv calorie thaum noj mov tom ntej ().

Qee qhov kev tshawb fawb qhia tias whey protein kuj tseem tuaj yeem txo qhov mob thiab txhim kho qee qhov cim tseg hauv lub plawv hauv cov neeg rog thiab rog (,,).

Ntsiab lus Cov hmoov nplej tau zom sai sai, muab cov amino acids uas nrawm dua tuaj uas yuav pab ua rau cov leeg nqaij thiab lub cev muaj zog. Nws kuj tseem yuav txo qhov qab los noj mov thiab txhawb kev poob rog.

2. Casein Protein

Zoo li whey, casein yog protein nyob hauv mis. Txawm li cas los xij, casein yog zom thiab nqus tau qeeb dua.

Casein tsim cov gel thaum nws cuam tshuam nrog lub plab cov kua qaub, ua kom lub plab zom mov thiab ncua sijhawm koj cov ntshav nqus ntawm cov amino acids.

Qhov no ua rau pom maj mam tshwm sim thiab maj mam ntawm koj cov leeg mus rau cov amino acids, txo tus nqi ntawm cov leeg muaj protein ntau (22).

Kev tshawb fawb qhia tau tias casein ua tau zoo dua ntawm kev nce MPS thiab lub zog ntau dua li cov kua protein thiab cov nplej txhauv - tab sis tsawg dua whey protein (,,,,,).

Txawm li cas los xij, ib txoj kev tshawb nrhiav hauv cov txiv neej rog dhau los qhia tias thaum muaj calorie ntau ntau txwv, casein tej zaum yuav muaj qhov npau taws txhawm rau txhim kho lub cev lub cev thaum kev kawm tawm tsam ().

Ntsiab lus Casein yog cov protein zom cov zaub mov qeeb uas ua kom cov nqaij leeg tsis zoo thiab txhawb cov leeg kev loj hlob thiab rog poob thaum kev txwv tsis pub rog.

3. Cov Txheej Txheem Qe

Qe yog qhov zoo ntawm kev muaj protein ntau.

Ntawm tag nrho cov khoom noj khoom haus, qe muaj qhov kawg ntawm cov protein zom tau-txhim kho cov amino acid qhab nia (PDCAAS).

Qhov qhab nias no yog kev ntsuas ntawm lub cev protein kom zoo thiab zom tau ().

Cov qe kuj yog ib qho khoom noj zoo tshaj plaws rau txo qis kev qab los noj mov thiab pab koj nyob kom ntev dua (,).

Txawm li cas los xij, cov qe protein hmoov feem ntau yog tsim los ntawm qe qe dawb dua li tag nrho cov qe. Txawm hais tias cov protein ua tau zoo tseem zoo heev, koj tuaj yeem ntsib kev tsis muaj puv ntoob vim tias cov roj muaj roj ntau tau raug tshem tawm.

Zoo li txhua yam khoom tsiaj, qe yog ua tiav cov txiaj ntsig protein. Qhov no txhais tau tias lawv muab cuaj cuaj amino acids tseem ceeb uas koj lub cev tsis tuaj yeem ua nws tus kheej.

Dab tsi ntxiv, qe qe yog qhov thib ob rau whey ua qhov zoo tshaj plaws ntawm cov roj ntsha leucine, BCAA ua lub luag haujlwm loj tshaj plaws ntawm cov leeg mob (31).

Nco ntsoov tias cov qe-qe dawb tsis tau kawm dua npaum li whey lossis casein.

Hauv ib txoj kev tshawb nrhiav, nws pom tias nws muaj peev xwm txo qis kev noj qab haus huv ntau dua li casein lossis pea protein thaum noj ua ntej noj mov ().

Hauv lwm qhov, cov poj niam ncaws pob noj protein-qe dawb muaj qhov zoo sib xws hauv cov nqaij ntshiv thiab cov leeg nqaij muaj zog raws li cov ntxiv nrog carbs ().

Qe-dawb protein yuav yog qhov kev xaiv zoo rau cov neeg muaj mis nyuj tsis haum rau xaj mis ntxiv uas xav tau cov khoom noj ntxiv raws cov tsiaj protein.

Ntsiab lus Qe-dawb protein muaj nyob rau hauv zoo thiab yooj yim zom - txawm hais tias nws yuav tsis cia koj zoo li tag nrho lwm cov hmoov nplej hmoov.

4. Pea Protein

Pea protein hmoov yog tshwj xeeb tshaj yog nrov ntawm cov neeg tsis noj nqaij, vegans thiab cov neeg uas ua xua lossis tsis hnov ​​cov mis los yog qe.

Nws tau ua los ntawm daj taum mog, muaj cov txiaj ntsig zoo fiber ntau uas khav txhua tus tab sis ib qho ntawm cov amino acids tseem ceeb.

Pea protein kuj tseem yog tshwj xeeb yog nplua nuj hauv BCAAs.

Kev tshawb fawb nas sau tseg tias pea protein yog nqus qeeb qeeb dua ntawm whey protein tab sis nrawm dua li casein. Nws lub peev xwm los cuam tshuam kev tso tawm ntawm ntau cov tshuaj hormones tag nrho tuaj yeem sib piv nrog cov khoom noj muaj protein ().

Hauv kev tshawb fawb 12-lub lim tiam hauv 161 tus txiv neej ua cov kev qhia tawm tsam, cov neeg uas noj 1.8 ounces (50 grams) ntawm pea protein txhua hnub tau muaj cov leeg nce ntxiv uas zoo ib yam li cov neeg uas noj tib cov protein ntawm whey txhua hnub ().

Ib qho ntxiv, kev tshawb nrhiav tau qhia tias tib neeg thiab nas uas muaj ntshav siab tau poob qis hauv cov theem no thaum lawv noj taum mog protein ().

Txawm hais tias pea protein hmoov pom cov lus cog tseg, ntau txoj kev tshawb fawb muaj txiaj ntsig yog qhov xav tau kom paub meej cov txiaj ntsig no.

Ntsiab lus Thaum kev kawm muaj tsawg, cov protein taum pauv yuav ua kom lub cev muaj zog thiab ua kom cov leeg mob nce ntxiv li cov tsiaj ua tsiaj.

5. Hemp Protein

Hemp protein hmoov yog lwm qhov khoom siv cog ntoo ntxiv uas tau txais cov muaj koob meej.

Txawm hais tias hemp muaj feem xyuam rau cov yeeb tshuaj xas, nws tsuas yog muaj cov nyiaj ntawm cov khoom siv psychoactive THC.

Hemp yog nplua nuj nyob rau hauv kev zoo omega-3 fatty acids thiab ntau yam tseem ceeb amino acids. Txawm li cas los xij, nws tsis yog suav hais tias yog cov protein ua tiav vim tias nws muaj qis heev ntawm cov amino acids lysine thiab leucine.

Thaum muaj kev tshawb fawb me me heev tshwm sim ntawm hemp protein, nws zoo li muaj cov zom tau cog zoo cog cov protein ().

Ntsiab lus Hemp protein ntau nyob rau hauv omega-3s thiab zoo li yuav yooj yim rau kev zom. Txawm li cas los xij, nws tseem qis qis hauv cov amino acids tseem ceeb lysine thiab leucine.

6. Xim av nplej protein

Protein hmoov ua los ntawm cov nplej xim av tau nyob ib ntus rau qee lub sijhawm, tab sis lawv feem ntau suav tias yog qis dua rau cov nqaij npuas whey rau lub tsev cov leeg.

Txawm hais tias cov txhuv protein muaj tag nrho cov amino acids uas tseem ceeb, nws qis hauv lysine los ua cov protein tsis tiav.

Tsis muaj ntau qhov kev tshawb fawb txog cov hmoov nplej mov txhuv, tab sis ib txoj kev tshawb fawb tau sib piv cov txiaj ntsig ntawm cov nplej thiab cov hmoov nplej ua tsis haum, cov txiv neej hluas.

Txoj kev tshawb nrhiav yim lub lis piam tau qhia tias noj 1.7 ooj (48 grams) ntawm cov txhuv lossis whey protein txhua hnub ua rau muaj kev hloov zoo sib xws hauv lub cev lub cev, cov leeg muaj zog thiab rov qab los ().

Txawm li cas los xij, kev tshawb fawb ntxiv rau cov nplej pob kws muaj protein yog xav tau.

Ntsiab lus Kev tshawb fawb thaum ntxov ntawm cov txhuv xim av protein hmoov pom tias nws yuav muaj txiaj ntsig zoo rau lub cev muaj pes tsawg leeg. Txawm li cas los xij, nws yog qis nyob rau hauv qhov tseem ceeb amino acid lysine.

7. Kev cog xyoob ntoo cog

Qee cov hmoov protein muaj qhov sib xyaw ntawm cov nroj tsuag los muab koj lub cev nrog txhua yam tseem ceeb amino acids. Ob lossis ntau dua ntawm cov protein hauv qab no feem ntau ua ke:

• Cov nplej xim av
• Pea
• Hemp
• Alfalfa
• Chia noob
• Cov noob flax
• Artichoke
• Quinoa

Vim tias ib feem rau lawv cov ntsiab lus fiber ntau, cov nroj tsuag cog muaj cov zom zom qeeb dua li cov tsiaj protein. Txawm hais tias qhov no yuav tsis ua teeb meem rau ntau tus neeg, nws tuaj yeem txwv cov amino acids uas koj lub cev tuaj yeem siv tam sim ntawd tom qab qoj ib ce.

Ib txoj kev tshawb nrhiav me me tau muab cov txiv neej hluas tsis kam kawm ua ke nrog 2.1 ounces (60 gram) ntawm cov protein whey, cov protein pea-txhuv nplej los yog pea-txhuv xyaw nrog cov enzymes ntxiv rau kom zom cov zaub mov ().

Lub enzyme-supplemented hmoov tau piv rau whey protein hais txog qhov ceev ntawm cov amino acids tshwm sim hauv cov ntshav.

Ntsiab lus Ntau cov hmoov protein muaj ib qho sib xyaw ntawm cov nroj tsuag protein. Ntxiv cov enzymes rau cov nroj tsuag-protein sib tov yuav ua rau kom lawv zom thiab nqus tau.

Cov hmoov nplej protein twg thiaj yog qhov zoo tshaj?

Txawm hais tias tag nrho cov hmoov txhuam hmoov txhawm rau muab cov khoom tseem ceeb ntawm cov protein, qee yam kuj yuav ua hauj lwm zoo dua los muab koj lub cev xav tau dab tsi.

Txog Nqa Tau

Kev tshawb fawb tau lees paub xwm yeem cov protein ua tau zoo los txhawb cov leeg nqaij thiab rov qab los. Thaum whey mloog zoo yog pheej yig dua li whey cais tawm, nws muaj protein tsawg los ntawm qhov hnyav.

Nov yog qee qhov lus pom zoo rau whey cov hmoov av:

• Cov Khoom Noj Zoo Tshaj Plaws Whey: Qhov no protein whey cais tawm ntau ntxiv kom muaj 24 gram ntawm cov protein thiab 5.5 grams ntawm BCAAs rau ib pluag noj.
• EAS 100% Cov hmoov nplej dawb: Cov protein ntau hauv cov whey no muaj 26 grams ntawm cov protein thiab 6.3 grams ntawm BCAAs rau ib pluag noj.
• Dymatize Khoom noj khoom haus Elite Whey Protein: Qhov kev sib xyaw no ua kom muaj zog thiab cais tawm muab 24 gram ntawm cov protein thiab 5 grams ntawm BCAAs rau cov daus.

Rau Lub Cev Rog Mus Yuag

Casein protein, whey protein lossis kev sib txuas ntawm ob qho tuaj yeem yog qhov zoo tshaj plaws ntawm cov protein rau kev txhawb nqa kom puv thiab rog poob:

• Jay Robb Nyom-Fed Whey Protein: Cov whey protein no cais tawm pob 25 grams ntawm cov protein ib lub thawv.
• Khoom Noj Khoom Haus Zoo 100% Casein Protein: Cov protein no muaj 24 grams ntawm cov protein ib lub daus.
• EAS Whey + Casein Protein: Qhov sib xyaw ua ke ntawm whey thiab casein cov protein ntau ua rau cov khaus 20 grams ntawm cov protein ib lub zwm.

Rau Cov Noj Nqa thiab Cov Nqaij Daj

Ntawm no yog ob peb qhov hmoov zoo muaj protein ntau uas muaj ib zaug los yog sib xyaw 100% -cov zaub protein cog:

• Vega Ib Txhia Txhua Tus Lub cev noj haus zoo: Qhov sib xyaw ntawm cov taum protein, flax noob, hemp thiab lwm cov khoom xyaw muaj 20 gram ntawm cov protein rau ib lub daus.
• MRM Veggie Elite: Qhov sib xyaw ua ke ntawm taum pauv protein thiab cov nplej xim av ua ke nrog vegan digestive enzymes yields 24 grams ntawm cov protein ib lub daus.

Ntsiab lus Nws yog qhov zoo uas yuav tau xaiv cov hmoov protein raws li koj nyiam kev noj haus, kev tiv thaiv zaub mov thiab lub hom phiaj kev noj qab haus huv thiab lub cev.

Rau hauv qab Kab

Protein hmoov tuaj yeem muab cov protein zoo nyob rau hauv kev nyeem kom pom tseeb, yooj yim.

Txawm hais tias tsis yog txhua tus yuav xav tau cov hmoov muaj protein ntau, lawv tuaj yeem pab koj yog tias koj tau kawm ua kom muaj zog lossis ua tsis tau raws li koj cov protein xav tau nrog kev noj haus ib leeg.

Yog tias koj tab tom nrhiav kom koj cov khoom noj protein ntau, sim ib qho ntawm cov khoom no hnub no.