Dab tsi yog Protein Khov, thiab Yog Dab Tsi Nws Lub Zog?

Zoo Siab

• Cov mis nyuj khov protein yog dab tsi?
• Cov txiaj ntsig ntawm protein khov
• Muaj protein ntau
• Tsawg hauv calories
• Yooj yim ua
• Tej zaum qhov nqes
• Yuav pub ntxiv qab zib
• Tsawg hauv cov khoom noj khoom haus
• Tej zaum yuav ua teeb meem txog kev zom zaub mov
• Tuaj yeem txhawb kev dhau
• Qhov twg pom muaj mis nyuj khov protein
• Hauv qab kab

Protein khov yog tau ua sai sai rau cov neeg nyiam ntawm cov neeg nrhiav zaub mov noj kom muaj txoj hauv kev noj qab haus huv kom txaus siab rau lawv cov hniav qab zib.

Muab piv nrog cov mis nyuj tsoos, nws muaj tsawg dua cov calories thiab qhov ntau dua ntawm cov protein ib leeg.

Txawm li cas los xij, koj yuav xav paub seb cov txiaj ntsig kev noj qab haus huv ntawm cov khoom nrov no puas nyob hauv lub hype.

Cov tshooj lus no yuav saib cov txiaj ntsig thiab qhov nqes ntawm cov protein ua dej khov, thiab muab cov ntawv qhia yooj yim los pib ua nws nyob hauv tsev.

Cov mis nyuj khov protein yog dab tsi?

Protein khov yog muag ua lub khw muag khoom noj qab haus huv rau lwm lub mis nyuj khov.

Feem ntau nws muaj protein ntau thiab muaj calories tsawg dua li noj zaub mov zoo, ua rau nws yog ib txoj kev xaiv nrov ntawm cov neeg siv khoom noj qab haus huv.

Feem ntau cov khw siv cov khoom qab zib uas tsis muaj calorie zoo li stevia lossis qab zib cov cawv cawv kom txiav cov calories thiab ntxiv qab zib.

Lawv ib txwm muaj nyob ib ncig ntawm 8-20 gram ntawm cov protein rau ib pint (473 ml) los ntawm cov chaw xws li mis muaj protein ntau lossis cov protein whey.

Tsis tas li ntawd, qee hom ntau ntxiv fiber ntau los txhawb cov kev xav ntawm tag nrho, lossis prebiotics, uas yog cov sib txuas uas pab txoj kev loj hlob ntawm cov kab mob plab muaj txiaj ntsig (,).

Protein cov dej khov yog muaj protein ntau dua thiab qis hauv cov calories dua qhov dej khov nab kuab. Qee hom muaj cov qab zib uas muaj calorie tsawg, muaj protein ntau, thiab ntxiv cov roj carbon lossis prebiotics.

Cov txiaj ntsig ntawm protein khov

Protein cov dej khov yuav txuas nrog ntau yam pov thawj los ntawm kev noj qab haus huv.

Muaj protein ntau

Raws li nws lub npe cuam tshuam, cov mis nyuj khov protein yog qhov muaj protein ntau.

Txawm hais tias tus nqi pes tsawg tuaj yeem sib txawv, feem ntau hom ntim tau 8-22 gram ntawm cov khoom noj khoom haus no ib pint (473 ml), lossis 2-6 grams tauj ib pluag noj.

Cov protein ntau yog qhov tseem ceeb rau ntau yam ntawm koj txoj kev noj qab haus huv, suav nrog kev ua haujlwm ntawm cov hlab ntshav, ua kom lub cev tsis muaj zog, thiab kho cov nqaij mos ().

Nws kuj tseem yog lub luag haujlwm tseem ceeb hauv kev tsim cov leeg nqaij, uas yog vim li cas nws thiaj li pom zoo kom noj cov khoom muaj protein zoo tom qab kev xyaum tawm tsam txhawm rau ua kom tau txiaj ntsig zoo ().

Whey muaj protein ntau, tshwj xeeb, yog cov tshuaj muaj nyob rau hauv cov khoom noj muaj roj khov protein ntau.

Cov kev tshawb fawb qhia pom tias whey protein tuaj yeem txhawb cov leeg nce ntxiv, ua kom poob phaus, thiab rov qab los ntawm cov leeg nqaij tom qab ua haujlwm tawm (,,).

Tsawg hauv calories

Protein lub khov yog tseem ceeb nyob rau hauv cov calories ntau ntau dua li ib txwm muaj.

Thaum cov mis nyuj khov tuaj yeem ntim ib ncig ntawm 137 calories rau 1/2 khob (66 grams), feem ntau ntawm cov protein ua dej khov nab kuab muaj tsawg dua ib nrab ntawm cov nyiaj ntawd ().

Qhov no tuaj yeem muaj txiaj ntsig zoo yog tias koj tab tom nrhiav kom poob phaus, raws li kev txiav koj cov khoom noj muaj calorie tuaj yeem yog txoj haujlwm zoo rau kev tswj hwm qhov hnyav.

Raws li ib qho kev ntsuam xyuas loj ntawm 34 cov kev tshawb fawb, cov zaub mov muaj calorie tsawg yuav ua rau lub cev hnyav dua li 8% dhau 3-12 hlis ().

Txawm li cas los xij, cov zaub mov muaj calorie tsawg xws li cov roj khov noj protein yuav tsum tau koom ua ke nrog kev noj qab haus huv zoo, kev noj zaub mov zoo kom ua rau poob ceeb thawj thiab txhawb nqa lub sijhawm ntev.

Yooj yim ua

Ib qho txiaj ntsig zoo tshaj ntawm cov protein ua dej khov yog tias nws yooj yim ua hauv tsev.

Feem ntau cov ntawv qhia siv cov hmoov protein nrog rau txiv tsawb khov, cov tsw, thiab koj xaiv mis.

Ua nws tom tsev tseem ua rau koj nyob hauv kev tswj ntawm cov khoom xyaw.

Qhov no tuaj yeem yog qhov kev xaiv zoo yog tias koj muaj cov zaub mov rhiab lossis nyuaj rau kev zam rau ib qho ntawm cov khoom xyaw pom hauv cov khw muag khoom.

Protein dej khov yog cov muaj protein ntau thiab muaj cov calories tsawg, uas tuaj yeem pab txhawb nqa kev hnyav thiab cov leeg nqaij. Nws tseem yog khoom noj txom ncauj yooj yim thiab yooj yim uas koj tuaj yeem ua hauv tsev yooj yim.

Tej zaum qhov nqes

Txawm hais tias cov protein dej khov muaj ntau cov txiaj ntsig, nws muaj ob peb qhov tsis zoo los txiav txim.

Yuav pub ntxiv qab zib

Feem ntau ntawm cov protein dej qab zib siv cov cawv suab thaj thiab cov khoom qab zib zoo li stevia los pab txo lawv cov khoom hauv calorie.

Txawm li cas los xij, ntau lub npe tseem muaj nyob ib ncig ntawm 1-8 gram ntawm cov piam thaj ntxiv rau ib zaug ua haujlwm.

Txawm hais tias qhov no yog qhov tsawg dua li cov khov nab kuab, uas tej zaum yuav muaj ob lossis ntau dua peb npaug ntawm cov nyiaj no, cov piam thaj ntxiv tuaj yeem tseem rau koj txoj kev noj qab haus huv.

Cov kev tshawb fawb qhia tias ntxiv cov piam thaj hauv qab zib tuaj yeem ua rau ntau yam mob, suav nrog kev rog, mob plawv, ntshav qab zib, thiab mob siab.

Cov Txheej Txheem Kev Noj Qab Haus Huv Tshiab tshaj plaws rau cov neeg Asmeskas pom zoo kom txo kev siv cov piam thaj kom tsawg dua 10% ntawm koj cov calories txhua hnub, uas sib npaug txog kwv yees li 50 gram rog ib hnub twg hauv kev noj 2,000 calories ().

Noj txawm tias ib lossis ob pluag cov protein dej qab zib ib hnub tuaj yeem pab ntxiv cov piam thaj ntxiv rau koj cov zaub mov, uas yog vim li cas nws yog qhov tseem ceeb tshaj plaws rau kev haus kom tsawg.

Tsawg hauv cov khoom noj khoom haus

Thaum cov mis nyuj khov cov protein ntau muaj cov protein zoo hauv txhua qhov kev pab, nws ib txwm tsis muaj ntau yam khoom noj tseem ceeb uas tsim nyog rau kev noj zaub mov zoo.

Ib cag los ntawm calcium, protein kib feem ntau muaj tsawg kawg ntawm ntau lwm cov vitamins thiab minerals.

Feem ntau, qhov no yuav tsis muaj kev txhawj xeeb ntau yog tias koj tau txais cov khoom noj los ntawm lwm cov zaub mov uas yog ib feem ntawm kev noj zaub mov zoo.

Txawm li cas los xij, yog tias koj nquag noj zaub mov noj protein noj qab zib dua li lwm cov khoom noj txom ncauj zoo xws li txiv hmab txiv ntoo lossis zaub, nws yuav ua rau koj muaj feem tsis zoo ntawm lub cev thaum lub sij hawm ntev.

Tej zaum yuav ua teeb meem txog kev zom zaub mov

Ntau hom protein muaj dej khov tso cov tshuaj ntxiv kom muaj cov teeb meem zom zom rau qee tus neeg.

Hauv qee qhov tshwj xeeb, qee qhov ntxiv prebiotics, uas txhawb kev loj hlob ntawm cov kab mob hauv koj lub plab thiab tuaj yeem ua rau mob plab zom mov me me xws li roj ().

Cov dej cawv muaj suab thaj, uas tau pom nyob hauv ntau cov khoom lag luam, cuam tshuam nrog cov kev mob tshwm sim xws li xeev siab, roj, thiab tsam plab ().

Qhov tshwj tsis yog erythritol, ib hom cawv suab thaj uas pom muaj nyob hauv cov protein dej qab zib uas tsis cuam tshuam txog cov teeb meem kev zom zaub mov zoo ib yam li lwm hom ().

Tseem, hauv ntau ntau, nws tau pom tias ua rau cov tsos mob xws li mob plab thiab xeev siab hauv qee tus neeg ().

Tuaj yeem txhawb kev dhau

Protein khov yog muag ua lub khw muag khoom noj zaub mov tsis tshua zoo rau lub cev khov nab kuab, thiab ntau lub npe tshaj tawm tias lawv muaj cov calories tsawg nyob rau hauv ib pint (437 ml) ntawm cov ntawv sau.

Txawm li cas los xij, ntau tus neeg tsis paub tias txhua lub thawv ntim tau plaub, 1/2-khob (66-gram) pub rau hauv ib lub thawv.

Qhov no tuaj yeem txhawb kev noj zaub mov tsis zoo thiab ua haujlwm dhau los ntawm kev txhawb nqa koj kom noj tag nrho cov ntim hauv ib qho zaum.

Dab tsi ntxiv, nws tuaj yeem hloov lwm qhov chaw, ntau dua cov zaub mov muaj txiaj ntsig-nplua nuj uas muaj ntau ntawm cov vitamins thiab zaub mov uas koj lub cev xav tau.

Protein cov dej khov yog cov tsawg ntawm cov khoom noj khoom haus tab sis feem ntau muaj cov suab thaj thiab lwm cov khoom xyaw uas tuaj yeem ua rau lub plab zom mov. Nws kuj tseem tuaj yeem txhawb nqa kev noj zaub mov tsis zoo thiab ua haujlwm dhau.

Qhov twg pom muaj mis nyuj khov protein

Protein cov dej khov yog ib qho yooj yim ua hauv tsev tsuas yog siv ob peb yam khoom xyaw yooj yim.

Txhawm rau pib, ntxiv 1 txiv tsawb khov, 2 diav (30 grams) ntawm cov hmoov protein, thiab 3 diav (45 ml) ntawm koj cov mis xaiv rau hauv cov khoom noj ua zaub mov.

Koj tuaj yeem siv lwm yam mix-ins los txhawb qhov qab ntawm koj cov dej khov, suav nrog cov txiv hmab txiv ntoo khov, cov qhob noom chocolate, vanilla extract, lossis cacao nibs.

Tom qab ntawd, tsuas yog muab sib tov rau tom qab ib rau ob feeb kom txog thaum nws tau mus txog ib qho creamy, nplaim taws sib xws.

Yog tias koj tau nias rau lub sijhawm, cov khoom noj muaj dej khov protein feem ntau muaj nyob ntawm ntau lub khw muag khoom loj.

Cov tshuaj uas nrov tau muaj xws li Halo Top, Yasso, Chilly Nyuj, Nkag Teeb, thiab Arctic Zero.

Qhov zoo tshaj plaws, nrhiav cov khoom lag luam nrog tsawg kawg 4 gram ntawm cov protein ib pluag noj thiab tsawg dua 5 gram ntawm cov piam thaj ntxiv kom ua tiav cov txiaj ntsig zoo.

Protein cov dej khov yog ib qho yooj yim ua hauv tsev. Kuj tseem muaj ntau ntau hom thiab ntau yam nyob rau ntawm ntau cov khw loj.

Hauv qab kab

Cov mis nyuj khov yog cov muaj calorie tsawg, muaj cov khoom noj muaj txiaj ntsig rau cov dej qab zib, ua rau nws yog qhov kev xaiv zoo yog tias koj tab tom nrhiav txo koj cov khoom noj uas tsis muaj calorie uas tsis txiav tawm cov khoom qab zib.

Tseem, nws tsis yog cov khoom noj tseem ceeb hauv koj cov zaub mov, vim tias nws muaj cov suab thaj ntxiv thiab nws muaj tsawg cov khoom noj muaj txiaj ntsig zoo.

Yog li, nws yog qhov zoo tshaj rau kev txaus siab rau cov mis nyuj khov rau kev noj haus vim tias cov khoom qab zib tuaj noj yog ib feem ntawm kev noj qab haus huv thiab muaj txiaj ntsig zoo.