Tau txais Scoop ntawm Protein Hmoov

Zoo Siab

• Ntsuam xyuas rau

Txawm hais tias koj yog tus sib tw triathlete nyuaj lossis qhov nruab nrab gym-goer, nws yog qhov tseem ceeb kom suav nrog cov protein ntau nyob rau ib hnub los txhim kho cov leeg muaj zog thiab nyob puv. Tab sis thaum scrambled qe thiab nqaij qaib mis tau me ntsis tho txawv, cov protein hauv cov hmoov tuaj yeem ua ke.

"Txawm hais tias tag nrho cov khoom noj muaj protein ntau muab cov as-ham uas cais cov hmoov proteins tsis ua, cov hmoov tshuaj tuaj yeem yog txoj hauv kev yooj yim thiab yooj yim kom tau txais cov protein ntau hauv koj cov zaub mov," hais tias Heidi Skolnik, tus kws tshaj lij hauv New Jersey-based sports nutritionist. "Sim ntxiv cov daus rau koj cov oatmeal lossis ua kom muaj dej qab zib nrog 100%-cov txiv kab ntxwv kua txiv rau ib hnub puv sijhawm ntawm cov vitamin C, tons ntawm cov poov tshuaj, thiab cov vitamins B rau cov khoom noj txom ncauj tom qab ua haujlwm."

Thaum nws los yuav cov khoom kom raug, nws yooj yim kom tsis meej pem los ntawm ntau cov hmoov sib txawv ntawm cov khw muag khoom. Siv qhov kev faib ua ke los txiav txim seb qhov twg yog qhov zoo tshaj rau koj tus kheej xav tau thiab kev nyiam noj zaub mov.

1. Yog: Whey yog cov protein ua tiav los ntawm cov mis uas yooj yim zom tau yooj yim (tshwj tsis yog tias koj muaj lactose lossis ua xua mis, qhov xwm txheej koj yuav tsum txiav txim siab meej). "Whey tuaj yeem txwv cov leeg nqaij thiab pab kho cov leeg thiab rov tsim kho, tshwj xeeb tshaj yog thaum noj li ntawm 60 feeb ntawm koj qhov kev tawm hws thaum muaj cov enzyme thiab cov protein sib sau ua haujlwm tau zoo tshaj plaws," Slonik hais. "Saib rau whey protein cais-tsis mloog zoo-vim nws muaj cov protein ntau tshaj plaws (90 txog 95 feem pua) thiab rog tsawg heev."

2. Casein: Yog Lwm cov mis nyuj protein, casein yog nqus los ntawm lub cev qeeb qeeb dua li whey, hais tias Heather Mangieri, RD, tus cev lus rau Academy of Nutrition thiab Dietetics. "Qhov no txhais tau tias nws yog ib qho kev xaiv zoo rau kev hloov pluas noj, uas yuav pab koj nyob ntev dua, lossis ua ntej pw thaum nws yuav muab lub cev nrog cov protein nyob rau ib hmos thaum koj nkag mus rau hauv lub xeev catabolic." Ib qho kev poob qis yog tias casein tsis muaj dej yooj yim dua li whey, yog li nws tsis sib xyaw nrog cov kua. Saib rau cov khoom xyaw "calcium caseinate" ntawm daim ntawv lo kom paub tseeb tias koj tau txais daim ntawv ntshiab tshaj plaws ntawm cov protein.

3. Yog: Raws li kev ua tiav cov nroj tsuag muaj protein ntau, kua zaub yog qhov kev xaiv zoo rau vegans lossis ib tus neeg uas tsis muaj lactose intolerant. Txawm li cas los xij, Skolnik yuav tsis pom zoo kom soy yog ib txoj hauv kev kom tau txais koj cov protein ntau vim tias nws tau ua tiav ntau thiab qee qhov kev tshawb fawb tau txuas rau kev noj cov kua taum hauv cov poj niam uas muaj keeb kwm ntawm estrogen zoo mob qog noj ntshav kom pheej hmoo mob qog noj ntshav. Yog tias koj xaiv cov kua mis nyeem qaub, haus nws hauv qhov nruab nrab, thiab nco ntsoov saib cov ntawv nyeem soy protein cais, uas muaj cov protein ntau, isoflavones, thiab cov roj (cholesterol) tsawg dua piv rau cov protein ntau mloog zoo.

4. Brown Rice: Thaum nplej feem ntau muaj cov carbohydrate, nws muaj cov protein me me, uas tau muab rho tawm los tsim cov nplej xim av. "Txawm li cas los xij, txij li nws tau cog los ntawm tsob ntoo, nws tsis yog cov protein ua tiav, yog li ua ke nrog lwm cov protein cog cog xws li hemp lossis pea hmoov kom ua tiav qhov tseem ceeb amino acid profile," hais tias Brendan Brazier, tus tsim ntawm Vega thiab tus sau ntawm vam meej. Cov protein nplej xim av yog hypo-allergic thiab yooj yim zom, ua rau nws yog lwm txoj hauv kev zoo rau txhua tus neeg uas mob plab lossis ua xua rau kua los yog mis nyuj.

5. Noob: Cov protein uas cog los ntawm tsob ntoo no yog zom tau yooj yim thiab muaj cov ntxhiab tsw ntxhiab. Brazier hais tias "Ntxiv rau pea protein ntau hauv glutamic acid, uas pab hloov cov carbohydrates rau hauv lub zog kom lawv yuav tsis khaws cia ua rog," Brazier hais. Ib zaug ntxiv, txij li cov protein pea yog cog raws tsob ntoo, nws tsis yog cov protein ua tiav yog li nws yuav tsum tau muab ua ke nrog lwm cov vegan qhov chaw ntawm cov protein, zoo li mov xim av lossis hemp.

6. Hemp: Ib qho ze-ua tiav cov nroj tsuag-raws li cov protein, hemp muaj lub zog-tawm tsam ntawm omega-6 tseem ceeb fatty acids thiab muaj fiber ntau, nws yog qhov kev xaiv zoo rau cov neeg noj zaub mov vegan. Qee qhov kev tshawb fawb tseem tau hais qhia tias cov protein ntau hemp tuaj yeem pab tau kom poob phaus, ua tsaug rau nws cov ntsiab lus muaj fiber ntau, ntau dua li lwm cov hmoov protein, hais tias Mangieri.

Cov kab hauv qab? Skolnik hais tias "Cov mis nyuj raws cov protein zoo li whey thiab casein yog qhov kev xaiv zoo rau lawv cov txiaj ntsig kev tsim cov leeg nqaij nrog rau lawv cov zaub mov muaj zinc thiab hlau, yog tias koj tsis yog vegan lossis muaj kev tsis haum mis nyuj," Skolnik hais. Txawm li cas los xij, muaj qhov xwm txheej zoo uas yuav tsum tau ua rau kev koom ua ke cog cov protein rau hauv koj cov zaub mov ib yam, txawm tias koj tsis yog vegan lossis tsis haum. Brazier hais tias "Cov protein no tau zom tau yooj yim thiab tau ua pov thawj los tiv thaiv kev mob qog noj ntshav thiab txo cov leeg nqaij kom muaj txiaj ntsig ntau dua li cov protein-raws li mis nyuj, uas ua rau lawv xaiv zoo rau txhua tus kis las lossis tus neeg nquag," Brazier hais.

Txij li ib tsob ntoo ua hmoov ib leeg yuav tsis muab cov protein ua kom tiav, nrhiav cov khoom lag luam uas sib xyaw ob peb los tsim cov amino acid profile tag nrho, xws li PlantFusion lossis Brazier's Vega One kab, uas muab cov protein ntau, omega-3s, probiotics, zaub ntsuab, antioxidants, thiab ntau ntxiv hauv txhua qhov kev pabcuam.

Dab tsi yog koj cov hmoov hmoov xaiv? Qhia rau peb hauv cov lus hauv qab no lossis hauv Twitter @Shape_Magazine.

Ntsuam xyuas rau