Yuav ua li cas Protein ua ntej pw yuav txhawb nqa txoj kev loj hlob nqaij

Zoo Siab

• Txheej txheem cej luam
• Kev tshawb fawb qab nws
• Qhov no puas yog rau txhua tus?
• Koj yuav tsum tau noj dab tsi?
• Muaj zaub mov txawv ntau
• Cov tshuaj pabcuam vs.
• Cov nqa mus

Txheej txheem cej luam

Txawm hais tias koj xav kom poob ceeb thawj los yog nce nws, kev noj zaub mov kom muaj protein ntau yog qhov tseem ceeb.

Qhov qhia rau koj cov calories txhua hnub yuav tsum muaj:

• 10 mus rau 35 feem pua ​​ntawm cov protein
• 45 txog 65 feem pua ​​los ntawm carbohydrates
• 20 rau 35 feem pua ​​ntawm cov rog

Qhov pom zoo rau kev noj haus txhua hnub ntawm protein yog 0.8 grams toj ib qhov hnyav ntawm lub cev. Kev tshawb fawb qhia tau tias, cov neeg ncaws pob tau txais txiaj ntsig los ntawm cov protein ntau rau ua kom cov nqaij leeg loj hlob. Cov uas nquag thiab xwm yeem nqa tes taw hnyav lossis ua kom lub cev tawm tsam hnyav tuaj yeem tau txais txiaj ntsig los ntawm kev noj cov zaub mov 1.3 mus rau 1.8 gram ntawm cov protein ib lub cev nyhav ib hnub.

Qhov ntawd txhais tau hais tias ib tus txiv neej muaj 180-phaus yuav tsum haus txog 106 txog 147 grams ntawm protein ib hnub rau kev loj hlob ntawm cov leeg nqaij. Tus poj niam nquag li 140 phaus yuav tsum haus ntawm 83 thiab 114 grams ntawm cov protein ib hnub.

Puas muaj lub sijhawm zoo tshaj plaws los haus cov protein no? Thaum ntaus lub cev txhua hnub txhua hnub yog qhov tseem ceeb tshaj plaws, kev tshawb fawb qhia tau tias kev siv sij hawm protein tuaj yeem ua rau sib txawv.

Cov kev tshawb fawb tau sib xyaw txog seb puas yog noj protein ntau tam sim ntawd tom qab kev tawm dag zog tau cuam tshuam rau kev loj hlob ntawm cov leeg nqaij. Ntau cov kev tshawb fawb qhia tau hais tias cov protein ntau noj ua ntej lub txaj yuav pab txhawb cov leeg kev loj hlob.

Kev tshawb fawb qab nws

Cov protein ntau muab cov amino acids, uas tsim peb cov leeg. Peb cov leeg kho lawv tus kheej thiab loj hlob thaum peb tsaug zog. Kev loj hlob hormone yog txhawb zog nyob rau lub sijhawm no. Qhov tshuaj no ua rau cov leeg mob loj thiab ua kom rog ntau.

Kev tshawb fawb pom tau tias yog tias koj noj ntau yam protein txaus ua ntej mus pw, koj yuav tau txais qhov txiaj ntsig zoo ntawm qhov kev loj hlob no thiab ua kom cov leeg muaj zog ntau dua. Qhov no tshwm sim vim tias koj tau muab cov amino acids uas xav tau rau kev kho thiab ua kom loj hlob.

Kev tshawb fawb xyoo 2012 tau soj ntsuam cov txiaj ntsig ntawm kev noj protein ua ntej mus pw nrog 16 tus txiv neej hluas noj qab haus huv. Lawv tau ua kev sib tw ib leeg ntawm kev hnyav rau thaum yav tsaus ntuj thiab tau muab 20 gram ntawm cov protein tam sim ntawd tom qab qoj ib ce. Peb caug feeb ua ntej pw, yim ntawm tus txiv neej tau haus ib qho dej haus nrog 40 grams ntawm casein. Qib nqaij ua kom sib luag tau nce ntxiv hauv yim tus txiv neej uas haus dej haus cawv hauv cov cawv ua ntej mus pw. Qhov no muab cov ntaub ntawv pov thawj tias cov protein nce postexercise thaum hmo ntuj rov qab los.

Ib qho ntxiv ntawm 2015 tau saib xyuas 44 tus tub hluas thaum lawv ua tiav 12-lub lim tiam kev cob qhia kev kawm tsis kam. Txhua tus neeg koom nrog noj cov zaub mov muaj protein ntau (1.3 grams protein rau ib phaus ntawm lub cev hnyav). Ib pab pawg neeg haus dej haus ua ntej pw muaj 27,5 grams protein thiab 15 grams carbohydrates. Lwm pab pawg tau haus cov tshuaj placebo. Pab pawg neeg uas haus cov dej haus protein ntau pom kev txhim kho kom muaj zog ntxiv, lub zog nqaij, thiab cov leeg nqaij muaj zog.

Txawm li cas los xij, ob qho tib si ntawm cov kev tshawb fawb no muaj qhov txwv. Nws tsis paub meej hauv ob txoj kev tshawb fawb seb qhov nce ntawm cov protein ntau txhua hnub lossis kev noj protein ntau ua ntej lub txaj ua rau cov leeg mob.

Txawm li cas los xij, lub cev tag nrho ntawm kev tshawb fawb txog kev muaj protein ntau thiab kev loj hlob ntawm cov nqaij tau ua rau txoj haujlwm "protein casein (~ 30-40 g) ua ntej kev pw tsaug zog tuaj yeem nce MPS [cov leeg nqaij ua ke ua kom sib deev] thiab tus nqi metabolic thoob ib hmos. ” Lawv nquahu kom muaj protein tsawg yav hmo ntuj rau cov kislas uas kawm thaum sawv ntxov tsis tau noj mov, lossis yav tsaus ntuj tom qab noj hmo.

Thiab nyob rau hauv kev sib piv sib piv ntawm cov khoom noj txom ncauj carbohydrate nqe protein cov khoom noj txom ncauj ua ntej pw, cov pab pawg protein tau txhim kho cov metabolism.

Qhov no puas yog rau txhua tus?

Ib xyoo 2011 tshawb txog qhov ua rau cov nqaij ntshiv ploj nrog lub hnub nyoog. Kaum rau "tus txiv neej laus noj qab haus huv" tau koom nrog txoj kev tshawb no. Yim noj haus casein, qeeb protein zom cov zaub mov, ua ntej pw. Lwm tus ntxiv ib nrab tau siv cov placebo. Cov neeg uas noj casein protein pom tias yuav muaj cov protein nyob hauv lub cev ntau zoo thaum hmo ntuj. Qhov no txhais tau hais tias kev noj haus protein ua ntej pw txhawb nqa cov leeg kev loj hlob, txawm tias cov laus thiab cov neeg tsis tshua muaj siab ntseeg.

Txawm li cas los xij, lwm qhov qhia tau tias hauv kev ua kom tsaug zog, cov neeg rog rog, khoom noj txom ncauj ua ntej pw nce insulin ntau ntxiv rau tag kis sawv ntxov. Qhov no tuaj yeem ua rau ntau qhov hnyav ntxiv. Qhov no zoo li muaj tseeb ntawm cov protein thiab carbohydrates. Yog li, cov txiaj ntsig ntawm ib hmos, kev noj zaub mov protein ua ntej pw tsaug zog yog pom tau zoo hauv cov kis las, cov neeg tawm dag zog txhua hnub, lossis cov neeg laus.

Koj yuav tsum tau noj dab tsi?

Yog tias koj xav ua kom lub cev muaj zog thaum pw tsaug zog, koj yuav tsum noj dab tsi? Qhov nruab nrab neeg laus yuav tsum tsom rau ib yam dab tsi nrog muaj txog 10 txog 20 gram ntawm cov protein.

Cov keeb kwm zoo ntawm cov protein suav nrog:

• nqaij qaib
• ntses thiab nqaij ntses
• taum paj
• legumes, lentils, thiab taum mog
• Greek yogurt, tsev cheese, thiab ricotta cheese
• qe
• txiv ntoo

Txog 3 ooj nqaij qaib, salmon, 90-feem pua ​​ntawm cov nqaij nyug hauv av, lossis 1 lub khob ntawm cov taum siav lossis cov noob taum yuav pab koj kom ua tiav 20-gram cim. Qee qhov khoom noj txom ncauj uas muaj protein ntau yog:

• 1 khob ntawm 1 feem pua ​​mis nyuj rog tsev cheese
• ib daim ntawm cov mov ci nrog txiv laum huab xeeb thiab ib khob mis 1 feem pua ​​mis
• ib leeg muab ntim ntawm cov lus Greek yogurt nrog berries
• peb nyuaj-hau qe

Muaj zaub mov txawv ntau

• bruschetta qaib, muaj yeeb yuj lws suav cov txiv lws suav thiab zaub txaij
• yuag txiv qaub tilapia, muaj qab zib rau txiv qaub ua kua ntses
• nceb bison tua, nrog melted cheese thiab ib nplais ntawm soob
• braised lentils nrog zaub, zoo nrog crusty qhob cij
• qhov kawg vegan protein burrito, ntim nrog quinoa thiab taum dub

Cov tshuaj pabcuam vs.

Txawm hais tias cov hmoov ua hmoov nplej, tshee, thiab cov kab noj hniav kuj tseem yuav muaj cov protein txaus, nws yog qhov zoo dua rau haus cov zaub mov "tiag" es tsis txhob noj ntau pluas mov.

Cov tshuaj no tsis txhob muab cov khoom noj zoo ib yam li tag nrho cov zaub mov xws li nqaij ntshiv, qe, lossis yogurt. Lawv feem ntau kuj tau ntim nrog qab zib lossis cov khoom qab zib thiab kuj yuav muaj cov calories. Dab tsi ntxiv, cov tshuaj pabcuam tsis tau nruj nreem tswj hwm los ntawm U.S. Food and Drug Administration. Uas tau hais tias, cov kev tshawb fawb tau hais los saum toj no tau siv cov khoom noj protein, tsis yog sib xyaw zaub mov noj protein.

Yog tias koj muaj teeb meem ua raws li koj cov caloric lossis cov protein xav tau txhua hnub, cov protein ntau co tuaj yeem yog qhov kev xaiv zoo. Tsoomfwv Meskas Lub Tsev Haujlwm Saib Xyuas Kev Ua Liaj Ua Teb pom zoo li 2,600 calories ib hnub rau ib tus txiv neej nquag thiab 2,000 calories ib hnub rau ib tus poj niam nquag txaus rau kev tswj xyuas qhov hnyav. Yog tias koj xav kom poob phaus, koj cov roj ntsha hauv lub cev yuav tsum qis dua.

Cov nqa mus

Yog tias koj tab tom saib kom yaum kom cov nqaij ntshiv loj hlob los ntawm koj cov kev tawm dag zog, xav txog qhov ntxiv cov protein rau koj txoj kev ua hmo ntuj. Los ntawm kev muab cov amino acids uas koj cov leeg yuav tsum tau kho thiab rov tsim dua thaum pw tsaug zog, koj tuaj yeem ua rau nce siab thaum koj txhawm.