Lub 7 Qhov zoo tshaj plaws Protein hmoov rau poj niam

Zoo Siab

• 1. Protein cov hmoov nplej
• 2. Taum mog Protein
• 3. collagen
• 4. Qe Dawb protein
• 5. Hemp Protein
• 6. Xim av nplej protein
• 7.Txoj kev cog xyoob ntoo cog hmoov zoo cog
• Yuav Ua Li Cas Xaiv Cov hmoov av zoo tshaj
• Xaiv Cov Khoom Uas Muaj Cov Khoom Uas Muaj tsawg
• Hla Cov Khoom Uas Muaj Qab Zib
• Tsis txhob ua nws dhau
• Yuav Siv Cov Tshuaj Hmoov Li Cas
• Rau hauv qab Kab

Protein hmoov yog cov tshuaj nrov rau cov neeg uas nrhiav poob phaus, nce nqaij thiab txhim kho kev ua kis las.

Txawm hais tias feem ntau cuam tshuam nrog cov txiv neej saib mus rau bulk li, cov tshuaj no muaj kev pom zoo los ntawm poj niam ib yam nkaus. Qhov tseeb, ntau cov hmoov nplej hmoov raug muag tam sim no tshwj xeeb rau cov poj niam.

Lawv yog qhov txiaj ntsig zoo rau cov poj niam tab tom nrhiav kom poob rog, ua kom lub zog thiab txhim kho lub zog. Ntxiv rau, cov hmoov nplej muaj protein ntau yog qhov yooj yim thiab muaj txiaj ntsig zoo ntxiv rau kev noj zaubmov thiab khoom noj txom ncauj.

Txawm li cas los xij, qhov sib txawv ntawm cov protein hmoov muaj peev xwm ua rau muaj kev tsis txaus siab ntawm cov neeg yuav khoom hauv khw muag khoom, tawm hauv cov poj niam xav li cas yam uas zoo tshaj plaws rau lawv cov kev xav tau.

Nov yog 7 hom hmoov zoo tshaj plaws rau cov poj niam, ntxiv rau qhia txog kev xaiv cov khoom zoo li cas.

1. Protein cov hmoov nplej

Whey protein yog ib hom nyiam tshaj plaws ntawm cov hmoov protein thiab hauv cov laj thawj zoo.

Nws yog cov protein ua tau zom tau mis uas muaj cuaj yam tseem ceeb ntawm cov amino acids uas koj lub cev tsis tuaj yeem tsim tau nws tus kheej.

Vim li no thiaj li whey protein raug suav tias yog "ua tiav" ntawm cov protein.

Whey muaj protein ntau pab txhawb lub cev yuag, txhawb kev loj hlob ntawm cov leeg thiab txo kev tshaib plab rau txiv neej thiab poj niam.

Kev tshawb nrhiav 23 lub lim tiam ntawm cov neeg rog rog dhau los pom tias ntxiv 56 gram ntawm cov protein whey ib hnub ua rau 5 phaus (2.3kg) ntau dua cov rog poob dua li tus nqi ntawm cov kua protein los yog carbs ().

Protein Whey kuj tseem txo ghrelin, yam tshuaj uas ua rau lub plab zom mov, uas yuav piav qhia nws cov hauj lwm zoo hauv kev txo kev tshaib plab thiab txhawb lub cev poob phaus ().

Ntxiv rau, whey protein tuaj yeem pab nce thiab khaws cov nqaij ntshiv pawg, uas yog qhov tshwj xeeb tshaj yog rau cov poj niam hauv lawv lub neej.

Piv txwv li, kev tshawb fawb pom tias whey protein pab ntxiv ua ke nrog kev cob qhia kev coj ua rau kev nce ntxiv hauv cov leeg khov kho thiab txhim kho lub zog ().

Tsis tas li ntawd, whey protein nrawm rau cov leeg ua kom rov zoo thiab txo cov kev tawm dag zog ua rau cov leeg mob lub cev, ua rau nws xaiv zoo rau cov kis las ().

Txawm li cas los xij, vim whey yog tsim los ntawm mis nyuj, hom protein no tsis tsim nyog rau cov vegans lossis cov uas muaj kev fab tshuaj lossis tsis haum rau cov mis nyuj.

Whey muaj protein ntau yog cov kua mis muaj protein ntau tuaj uas yuav pab tau cov poj niam tab tom nrhiav kom poob ceeb thawj, nce nqaij thiab txhim kho lub zog.

2. Taum mog Protein

Taum mog protein yog tsim los ntawm cov noob taum qhuav, hauv av daj. Nws yog qhov nyiam tshaj plaws ntawm cov vegans thiab cov neeg uas tsis tuaj yeem tiv taus cov tsiaj muaj hmoov tsiaj muaj protein ntau.

Ntxiv rau, nws yog hypoallergenic, ua qhov kev xaiv nyab xeeb rau cov neeg uas muaj zaub mov yuag lossis ua xua.

Txawm hais tias taum taum feem ntau tsis suav hais tias yog qhov muaj zog ntawm cov protein, taum mog protein hmoov yog qhov muaj zog heev thiab yog qhov zoo ntawm cov amino acids tseem ceeb leucine, isoleucine thiab valine.

Cov amino acids, feem ntau hu ua branched-saw amino acids lossis BCAAs, ua lub luag haujlwm tseem ceeb hauv cov nqaij protein synthesis.

Ib txoj kev tshawb nrhiav pom tias pea protein pabcuam ntxiv ua rau muaj qhov nce ntxiv ntawm cov pob txha ua kom cov leeg ntau dua li cov whey protein, thaum ua ke nrog cov kev kawm ua haujlwm ().

Txij li cov nqaij ntshiv ua rau lub cev ntau dua li cov rog, ua kom cov leeg muaj zog tuaj yeem pab cov pojniam nce lawv cov metabolism thiab poob phaus ().

Dab tsi ntxiv, pea protein tuaj yeem pab txo kev tshaib plab thiab ua kom koj txaus siab ntawm kev noj mov.

Qhov tseeb, pea protein hydrolyzate, ib hom uas yooj yim nqus pea protein, tau pom tias muaj txiaj ntsig zoo hauv kev tiv thaiv kev tshaib plab thiab nce lub cev puv ntawm cov neeg laus rog dua li whey protein ().

Taum mog protein tuaj yeem pab tsim cov nqaij ntshiv thiab txo qhov tshaib plab, ob qho tuaj yeem ua kom yuag poob. Nws yog qhov kev xaiv zoo rau cov vegans lossis poj niam muaj lub siab yoog nrog zaub mov.

3. collagen

Collagen yog qhov sib txuam tshiab nyob rau hauv kev lag luam protein hmoov.

Cov khoom siv ntau ntxiv no tsis yog tsuas yog ua kom muaj zog ntawm cov protein ntau, tab sis kuj tuaj yeem pab txo cov leeg mob, ntxiv dag zog rau cov leeg thiab txawm tias txo qhov tob tob (,,).

Cov hmoov nplej collagen feem ntau nyob rau tom khw yog muab los ntawm daim tawv nqaij lossis pob txha tsiaj xws li nyuj thiab npua, lossis los ntawm cov nplai thiab tawv nqaij ntawm ntses.

Feem ntau ntawm cov hmoov no hydrolyzed, txhais tau tias lawv tawg rau hauv cov ntawv me hu ua peptides uas koj lub cev nqus tau yooj yim.

Lawv ib txwm ntim rau ntawm 18-20 grams ntawm cov protein ib zaug, uas ua rau lawv xaiv tau zoo rau cov poj niam tab tom nrhiav kev nce ntxiv ntawm cov khoom noj tseem ceeb no.

Lwm qhov txiaj ntsig ntawm collagen hmoov yog tias nws yooj yim sib tov rau hauv dej kub lossis dej txias, upping nws yooj yim yam. Nws qhov nce ntawm cov protein kuj tseem tuaj yeem txo kev tshaib kev nqhis thiab nce mus tag nrho.

Ntxiv collagen rau koj cov zaub mov noj kuj pab tau koj cov pob qij txha, pob txha thiab tawv nqaij.

Kev tshawb nrhiav ntawm 147 tus kws ncaws pob pom tias noj cov tshuaj collagen pab txo cov leeg mob thaum taug kev, so thiab ua si ().

Lwm txoj kev tshawb nrhiav pom tias cov neeg laus noj cov tshuaj pab collagen, ntxiv rau ua cov kev tawm tsam ua haujlwm, tau nce ntxiv hauv cov leeg nqaij thiab pob txha loj.

Cov uas tau txais collagen peptides nce 9.3 phaus (4.22 kg) ntawm cov nqaij ntshiv lub cev, thaum pawg placebo tau nce 6.4 phaus (2.9 kg) ().

Collagen peptides kuj tseem yuav pab txo cov cim ntawm kev laus zoo li wrinkles, dryness thiab sagging ntawm daim tawv nqaij. Hauv ib txoj kev tshawb nrhiav, 69% ntawm cov neeg pom txo qhov uas pom hauv lawv cov ntsej muag ().

Collagen peptide hmoov yog ib txoj hauv kev yooj yim kom nce cov protein ntau thiab kuj tseem yuav pab txo kev mob sib koom tes, tsim cov leeg nqaij thiab txhim kho kev noj qab haus huv ntawm daim tawv nqaij.

4. Qe Dawb protein

Qe yog ib qho txiaj ntsig zoo ntawm cov protein uas koj tuaj yeem noj.

Tag nrho cov qe muab cov khoom noj kom zoo, tab sis kev noj cov qe dawb, uas yuav luag muaj protein ntau ntshiab, tuaj yeem muaj txiaj ntsig zoo rau kev noj qab haus huv thiab.

Qe dawb protein hmoov yog qhov nrov ntxiv siv los txhawb kev muaj protein thiab txhim kho kev ua kis las.

Zoo li whey protein, qe dawb protein yog qhov zoo tshaj plaws ntawm cov ceg ntoo-amino acids uas pab txhawb cov leeg kev loj hlob.

Nws kuj tseem yog cov protein ua tiav, muab txhua cov acids uas yog qhov koj lub cev xav tau kom muaj zog. Ntxiv mus, cov qe dawb protein yog qhov muaj zog heev thiab tsis tuaj rau cov mis, ua rau nws muaj kev nyab xeeb rau cov uas muaj kev fab tshuaj lossis tsis quav ntsej rau mis nyuj.

Dab tsi ntxiv, nws qis dua carbs dua li lwm hom protein hmoov, uas yuav ua rau nws xaiv zoo dua rau cov poj niam muaj ntshav qab zib lossis ntshav qab zib.

Piv txwv li, ob lub scoops (56 grams) ntawm whey protein tuaj yeem muaj 10 grams carbs, thaum sib npaug ntawm cov qe dawb protein xa qis dua 3 gram (14, 15).

Qe dawb protein hmoov muaj cov tsw qab thiab yuav muab tau yooj yim rau cov tshee, smoothies thiab ci cov khoom noj.

Qe dawb protein hmoov yog qhov chaw zoo tshaj ntawm cov protein. Nws kuj yog qhov muaj cov carbohydrates thiab qab zib, ua qhov kev xaiv ntse rau cov poj niam uas muaj ntshav qab zib.

5. Hemp Protein

Hemp protein hmoov yog qhov zoo tshaj plaws cog ntoo-dhau los ntawm cov protein.

Nws tau tsim los ntawm cov noob ntawm hemp tsob nroj, uas yog nyob hauv tsev neeg cannabis.

Txawm hais tias cov hmoov nplej protein no yog tau los ntawm cov cog uas muaj feem xyuam nrog tshuaj maj, nws tsis muaj THC, cov tshuaj sib txuas uas muab tshuaj xas rau nws cov khoom siv lub hlwb.

Hemp protein muaj nplua nuj, tsw qab thiab tau ntim nrog cov txiaj ntsig zoo.

Nws yog qhov zoo ntawm omega-3 thiab omega-6 fatty acids uas yog hauv qhov txiaj ntsig zoo ntawm 3: 1.

Ntau cov pluas noj muaj qhov ntau dhau nyob rau hauv omega-6s, uas muaj ntau nyob rau hauv cov roj zaub thiab ua zaub mov noj, tseem tsis tau muaj omega-3s, uas muaj nyob hauv cov zaub mov xws li cov rog rog, noob txiv thiab chia noob.

Qee cov kws tshawb fawb xav tias ntau omega-6 ntau dhau yuav ua rau muaj mob hauv koj lub cev txuas rau ntau yam teeb meem kev noj qab haus huv suav nrog kev mob plawv, kev rog thiab Alzheimer's ().

Qhov xov xwm zoo yog tias cov poj niam uas ua raws cov pluas noj nplua nuj nyob hauv omega-3 fatty acids muaj qhov kev pheej hmoo ntawm lub paj hlwb poob qis dua, mob plawv thiab kev nyuaj siab (,,).

Tsis tas li ntawd, hemp protein hmoov yog qhov zoo tshaj plaws ntawm cov protein, xa 14 grams rau 28-gram pabcuam loj. Txawm li cas los xij, nws tsis tau ntim cov protein ntau npaum li lwm cov kev xaiv vegan, xws li taum mog protein, thiab nws tuaj yeem yog tus nqi (20).

Txawm li cas los xij, hemp protein muaj qhov zoo kawg nkaus ntawm cov tshuaj fiber, cov rog zoo, hlau, magnesium thiab potassium, ua rau nws xaiv cov khoom noj muaj txiaj ntsig zoo rau cov poj niam tab tom nrhiav rau cov hmoov zoo muaj protein ntau (21).

Hemp protein yog vegan-friendly protein ua hmoov uas muaj protein ntau thiab ntim nrog cov as-ham zoo xws li cov roj ntsha thiab cov zaub mov muaj txiaj ntsig zoo.

6. Xim av nplej protein

Brown nplej protein yog lwm txoj kev xaiv rau vegan nce ntxiv kom muaj protein tsawg.

Rau cov poj niam uas tsis mob siab rau noj mis nyuj los yog leej twg xav kom zam tau cov tsiaj cov khoom noj, cov nplej muaj protein ntau yog txoj hauv kev.

Nws yog ib qho ntawm cov protein ntau hypoallergenic ntawm lub khw thiab yooj yim kom zom.

Txawm hais tias nws tsis yog qhov ua tiav cov protein, zoo li whey lossis qe ntsiab, cov nplej xim av muaj ntau yam txiaj ntsig zoo rau lub cev.

Nws yog qhov kev xaiv zoo rau cov poj niam tab tom saib kom txhim kho lub zog thiab nce cov leeg nqaij.

Hauv ib txoj kev tshawb nrhiav, cov nplej nplej protein tsuas yog cov txiaj ntsig zoo li whey protein rau kev txhim kho kev qoj ib ce thiab lub cev muaj pes tsawg leeg.

Cov tib neeg uas tau haus 48 grams ntawm cov txhuv xim protein nyob rau hnub ua haujlwm kev muaj zog nce cov rog lub cev, txhim kho lub zog thiab lub zog piv rau cov pab pawg uas noj tib cov protein ntawm whey ().

Qhov no yog xov xwm zoo rau cov poj niam uas tsis tuaj yeem tiv taus cov protein ntau tab sis xav tau cov hmoov protein uas tuaj yeem pab lawv kom ncav cuag lawv lub hom phiaj qoj.

Brown nplej cov hmoov nplej cog yog cov nroj tsuag uas muaj cov protein ua tau zoo li whey protein hauv kev txhim kho kev ua kom muaj zog thiab txhim kho cov nqaij ntshiv.

7.Txoj kev cog xyoob ntoo cog hmoov zoo cog

Cov khoom siv cog rau ntoo cog muaj cov khoom sib xyaw nrog cov protein. Lawv sib txawv hauv kev ntxhib los mos thiab tuaj nyob hauv ntau tus qauv.

Cov protein uas pom muaj nyob hauv cov tshuaj no suav nrog:

• Pea
• Taub dag noob
• Mov
• Chia
• Hemp
• Quinoa
• Ntxeev

Cov khoom siv cog ntoo ua ke los sib xyaw ua ke rau hauv ib qho tshuaj txhawb nws cov zaub mov muaj txiaj ntsig.

Txawm li cas los xij, feem ntau cov nroj tsuag muaj protein ntau tsis tiav, txhais tau tias lawv tsis muaj ntau lossis tseem ceeb amino acids ().

Txawm li cas los xij, kev sib txuas ob peb cov protein sib txawv tuaj yeem sau cov khoob. Piv txwv li, cov nplej pob kws muaj protein tsawg nyob hauv lysine, thaum taum mog protein ntau yog qhov tseem ceeb ntawm cov amino acid no.

Txawm hais tias muaj ntau ntau cov hmoov ntoo uas muaj cov hmoov ntoo zoo, cov khoom sib xyaw ua haujlwm ua kom koj yuav tau txais tag nrho cov amino acids koj cov leeg yuav tsum rov qab thiab muaj zog.

Kev cog qoob loo ua pob ua ke feem ntau sib xyaw ua ke nrog cov txhuv xws li mov, taum pauv thiab hemp kom ua kom qhov txiaj ntsig zoo ntawm cov khoom noj.

Yuav Ua Li Cas Xaiv Cov hmoov av zoo tshaj

Koj tuaj yeem xaiv los ntawm ntau cov hmoov nplej protein zoo nyob ntawm koj cov kev xaiv kev noj haus thiab hom phiaj kev noj qab haus huv.

Txawm li cas los xij, ntau yam khoom lag luam muaj cov khoom xyaw uas tsis zoo rau koj txoj kev noj qab haus huv, yog li nws tseem ceeb kom koj paub tias yuav tsum zam dab tsi thaum mus yuav cov hmoov protein.

Xaiv Cov Khoom Uas Muaj Cov Khoom Uas Muaj tsawg

Zoo li ib qho khoom noj twg, cov hmoov protein nrog tsawg cov khoom xyaw yog ib txwm yog qhov kev xaiv zoo tshaj plaws.

Ntau cov khoom ntim muaj cov tshuaj muaj zog ntau, cov xim pleev xim thiab lwm yam tshuaj ntxiv.

Yog li ntawd, lo rau cov khoom lag luam uas muaj tsuas yog ib qho tshuaj, xws li whey protein cais tawm los yog collagen peptides.

Hla Cov Khoom Uas Muaj Qab Zib

Ntau hom hmoov nplej protein ntau tuaj hauv qab qab zib zoo li vanilla, chocolate thiab pos nphuab.

Qee lub tuam txhab siv cov khoom qab zib me me uas zoo li pob kws phoov thiab fructose ua kom lawv cov khoom qab qab.

Saib rau cov hmoov nplej muaj piam thaj hauv qab 4 gram ntawm cov piam thaj hauv ib qho, lossis xaiv hom uas siv cov khoom qab zib, tsis muaj calorie qab zib zoo li stevia lossis txiv hmab txiv ntoo.

Tsis txhob ua nws dhau

Ua ntej yuav khoom siv cov hmoov protein, xyuas kom pom seb koj cov zaub mov muaj protein tsis txaus.

Txawm hais tias tsis muaj dab tsi tsis zoo nrog kev zom protein, koj yuav tsis tas yuav haus ib hnub.

Thaum noj tshuaj tuaj yeem txhawb cov protein rau cov poj niam uas muaj kev xav tau ntau ntxiv, xws li cov neeg ncaws pob thiab cov poj niam cev xeeb tub, koj tuaj yeem ua tiav koj cov protein niaj hnub yuav tsum tau los ntawm kev noj zaub mov tag nrho.

Khoom noj muaj protein ntau nrog rau qe, nqaij qaib, mis nyuj, taum, nqaij, nqaij nruab deg thiab txiv ntoo.

Thaum pom cov hmoov protein, xaiv cov khoom lag luam nrog cov khoom xyaw tsawg tsawg uas muaj suab thaj tsawg dua. Noj ntau cov zaub mov muaj protein ntau yog lwm txoj hauv kev los ua kom tau raws li koj cov kev xav tau.

Yuav Siv Cov Tshuaj Hmoov Li Cas

Cov hmoov ua hmoov nplej muaj ntau qhov tsis txaus ntseeg thiab yog qhov zoo rau cov poj niam tsis khoom uas xav tau nrawm tab sis noj zaub mov zoo lossis khoom txom ncauj.

Tsuas yog muab cov hmoov uas koj nyiam tso ua ke nrog dej, mis lossis lwm txoj hauv kev tsis muaj mis nyuj xws li mis txiv almond.

Protein hmoov ua ib qho zoo ntxiv rau cov smoothies, muab cov khoom noj zoo ntxiv uas yuav pab ua kom koj lub sijhawm ntev dua.

Thaum siv cov hmoov muaj protein ntau kom nrawm rov qab los tom qab kev cob qhia lub zog, nws yog qhov zoo tshaj rau noj nws tam sim ua ntej lossis tom qab ua cov workout ().

Yog hais tias kev poob phaus yog lub hom phiaj, muaj cov khoom noj txom ncauj uas muaj protein ntau zoo li lub cev ua kom yuag nrog zaub ntsuab, txiv hmab txiv ntoo thiab cov hmoov protein yuav pab ua kom koj lub siab tsis qab nyob rau hnub ntawd ().

Tsis tas li ntawd, muaj ntau txoj hauv kev los haus cov hmoov protein dua li ntawm smoothies thiab shakes. Nov yog ob peb txoj hauv kev los sib xyaw cov hmoov protein rau hauv koj cov zaub mov noj:

• Sib tov cov hmoov nplej ntawm cov protein ua rau koj cov yogurt thaum sawv ntxov
• Ntxiv collagen peptides rau koj sawv ntxov kas fes rau kev txhawb nqa cov protein ntau cream
• Siv cov hmoov protein rau hauv cov khoom ci zoo li tuav, ncuav thiab ncuav muffins
• Ntxiv cov hmoov protein rau pancakes
• Sim ntsuas cov vanilla protein hmoov txhuam hauv koj cov oatmeal
• Ua kom lub zog tom tau siv cov hmoov protein, oats, txiv hmab txiv ntoo qhuav thiab txiv ntoo butter
• Ua cov pos hniav nrog collagen peptides, cov nqaij ua siav thiab kua txiv

Muaj ntau txoj hauv kev los sib xyaw cov hmoov protein rau hauv koj cov zaub mov noj. Los ntawm cov protein shakes mus rau tom lub zog cov kab mob, cov khoom noj no ntxiv tau rau cov zaub mov thiab dej haus.

Rau hauv qab Kab

Cov poj niam siv cov hmoov protein muaj ntau lub laj thawj, suav nrog kev loj hlob ntawm cov leeg, nrawm nrawm dua tom qab ua haujlwm thiab txhawb kev poob phaus.

Cov tshuaj no muab cov kua protein zoo rau hauv ntau qhov chaw thiab yooj yim siv hmoov, uas tuaj yeem ntxiv rau pluaj, smoothies thiab ntau cov zaub mov txawv.

Whey, pea, hemp, qe dawb, txhuv xim av thiab collagen, nrog rau cov khoom cog ua ke, txhua yam ua rau kev xaiv zoo rau cov poj niam tab tom nrhiav kev nce ntxiv ntawm cov khoom noj uas tseem ceeb no.

Thaum uas tag nrho cov zaub mov yeej ib txwm yog qhov zoo tshaj plaws ntawm protein, hmoov ntxiv yog ib txoj kev ntse thiab yooj yim rau cov poj niam tsis khoom kom tau raws li lawv cov kev xav tau kev noj haus.