Txoj Kev Tsis Txaus Ntseeg Zaub Zaub Tej Zaum Yuav Raug Lawv Cov Kev Ua Haujlwm

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• Cov khoom noj nrog cov protein ntxiv
• Ntsuam xyuas rau

Thaum koj tsis muaj nqaij thiab ua si hauv nas, koj tau siv rau cov neeg ua phem rau ntxias koj tias koj tsis tau txais cov protein txaus. Qhov tseeb yog, tej zaum koj muaj koj li suav txhua hnub hauv kev tswj hwm (kua mis! Quinoa!). Tab sis cov kws tshawb fawb tawm dag zog tau hais kom cov neeg tsis noj nqaij-tshwj xeeb yog cov neeg tsis noj nqaij-kom pib nug ib lo lus nug txawv: Kuv puas tau txais txoj cai? zoo cov protein?

"Cov proteins ntawm cov nroj tsuag muaj tsawg heev hauv cov amino acids tseem ceeb, thiab tsis muaj tsiaj lossis cov khoom noj siv mis, nws nyuaj dua rau cov neeg tsis noj nqaij thiab cov vegans kom tau txais cov khoom noj zoo," said Jacob Wilson, Ph.D., tus thawj coj ntawm Tib Neeg. Kev Ua Tau Zoo thiab Kev Ua Si Khoom Noj Khoom Haus Lab ntawm University of Tampa.

Cov 21 tseem ceeb amino acids-feem ntau uas koj lub cev tsim-yog lub tsev blocks ntawm proteins. Thiab txhawm rau txhawb nqa cov protein synthesis-uas hloov mus rau cov leeg nqaij ua haujlwm-koj cov qib amino acid yuav tsum tau mus txog qhov pib. Tsis muaj ob qib siab txaus thiab ntau yam txaus ntawm cov amino acids, koj lub peev xwm tsim cov leeg nqaij raug txwv, piav qhia Wilson.

Vim li cas qhov no tseem ceeb tshaj plaws rau cov neeg tsis noj nqaij thiab vegans? Cov peev txheej nplua nuj ntawm cuaj qhov tseem ceeb amino acids uas koj lub cev tsis tuaj yeem tsim tau yog cov tsiaj protein, xws li nqaij liab, nqaij qaib, qe, thiab mis nyuj. Peb ntawm cov cuaj yog branched-chain amino acids (BCAA) thiab tshwj xeeb tshaj yog qhov tseem ceeb rau kev rov ua haujlwm. Koj qhov kev tawm dag zog tom qab ua haujlwm tuaj yeem saib xyuas qhov teeb meem: Yog tias cov neeg noj tsob ntoo haus cov hmoov protein zoo, zoo li whey thiab kua zaub, uas muaj tag nrho cuaj qhov sib xyaw, tsis muaj kev txhawj xeeb, Wilson hais. (Khw rau cov protein whey kom pom koj qhov tsw thiab hom ntawm GNC Nyob Zoo.) Qhov teeb meem tshwm sim thaum cov khoom noj tsis haum thiab txwv kev noj zaub mov ua rau nws zoo li whey thiab kua taum yuav tsis yog qhov kev xaiv.

Koj tseem tsis tau poob rau ntawm kev noj zaub mov noj. Qee cov nroj tsuag cov proteins yog "ua tiav," txhais tau tias lawv muaj tag nrho cuaj qhov tseem ceeb amino acids hauv ib qho khoom noj. Qhov tau txais ntau tshaj ntawm cov no yog quinoa, hempseeds, chia noob, thiab kua.

Cov protein tsis tiav, txawm li cas los xij, nyuab nyuab dua: "Feem ntau cov protein cog los ntawm cov nroj tsuag tsis muaj qhov khoob ntawm txhua qhov tseem ceeb amino acids, tsuas yog qee yam, thiab cov twg txawv ntawm cov zaub mov rau zaub mov," hais tias Brad Schoenfeld, Ph.D., tus thawj coj ntawm Human Performance Lab ntawm City University of New York. "Koj yuav tsum muab cov nroj tsuag cov proteins sib xyaw ua ke thoob plaws ib hnub kom ua tiav tag nrho cov amino acids tseem ceeb."

Taum, piv txwv li, muaj tsawg hauv cov amino acid lysine, tab sis ua ke nrog lysine-nplua nuj mov tso cai rau ib pluas noj ntawm ob los ua tiav cov protein. Lwm qhov sib xyaw ua ke muaj xws li hummus thiab pita, txiv laum huab xeeb thiab cov qhob cij tag nrho, thiab taum paj thiab mov-tag nrho cov uas muab tag nrho cuaj qhov tseem ceeb amino acids thaum ua ke. Thiab koj tsis tas yuav noj ob khub hauv tib pluas noj. Koj lub cev khaws cia cov amino acids tseg, yog li koj tuaj yeem muaj taum rau noj tshais thiab mov rau pluas su, Schoenfeld hais ntxiv.

Yog li nws puas tuaj yeem tau txais cov amino acids txaus los ntawm kev cog zaub cog? Yog, hais Schoenfeld. Tab sis ib pluas mov ntawm cov protein ua tiav hauv ib hnub tsis txaus los ua kom koj cov nyiaj khaws tseg. Qhov ntawd txhais tau hais tias tshwj tsis yog tias koj tab tom saib xyuas cov proteins uas koj noj thiab tsis nco qab txog lawv cov tshuaj pleev ib ce, tswj kom txaus thiab cov amino acid pas dej ua ke tuaj yeem nyuaj rau khaws nrog-tshwj xeeb yog tias koj nquag nquag thiab muaj cov leeg siab dua. amino acid xav tau, nws ntxiv.

Cov khoom noj nrog cov protein ntxiv

Yog tias koj yog tus neeg tsis noj nqaij, tsis muaj kua zaub, thiab tsis muaj mis nyuj, lossis tsis sib koom ua ke ntawm koj cov khoom cog los ntawm cov protein, txiav txim siab sim ua cov amino acid ntxiv ib zaug ib hnub rau ob peb lub lis piam (tsis muaj teeb meem me me hauv kev noj cov amino acids ntxiv, cov kws tshawb fawb paub tseeb).

Ob Schoenfeld thiab Wilson-nrog rau cov kws tshawb fawb feem ntau-pom zoo tias kev ntxiv tshuaj yuav pab ua kom koj cov leeg tsis tawg. Cov poj niam hauv xyoo 2010 Nyij Pooj txoj kev tshawb fawb uas tau siv tshuaj BCAA ntxiv ua ntej kev tawm dag zog los ntawm kev tawm dag zog tom qab ua kom cov leeg mob sai dua hauv cov teev thiab hnub tom qab. Ib txoj kev tshawb fawb xyoo 2011 hauv tebchaws Brazil tau pom tias 300 milligrams ntawm BCAA tau nce cov pa oxygen hauv cov neeg koom nrog cov ntshav, pab lawv tsis qaug zog tom qab ua haujlwm tas li.

Txoj hauv kev zoo tshaj los ntxiv cov amino acid ntxiv rau koj cov zaub mov?

Ntxiv tom qab workout: Feem ntau cov kev tshawb fawb qhia tau zoo tshaj plaws thaum cov neeg koom nrog ntxiv cov amino acids tom qab kev tawm dag zog. Lub sijhawm tseem ceeb tshaj plaws los ua kom rov qab yog tias koj tawm hws thaum sawv ntxov, Wilson hais.Yog tias koj khiav lossis ua haujlwm hnyav nyob rau lub xeev yoo mov, tom qab ntawd koj lub cev tau sim rov qab tsis muaj dab tsi txog thaum koj ntxiv nws nrog cov protein thiab cov amino acids.

Nrhiav leucine: Cov kws tshawb fawb los ntawm Asmeskas Tub Rog Tshawb Fawb Lub Tsev Kawm Ntawv ntawm Kev Kho Mob Ib puag ncig pom tias thaum cov neeg koom nrog siv cov leucine-nplua nuj qhov tseem ceeb amino acid ntxiv (piv rau qhov yooj yim) thaum caij tsheb kauj vab 60 feeb, lawv cov leeg nqaij ua kom muaj protein ntau nce 33 feem pua. MusclePharm's Amino 1 muaj qhov sib npaug zoo ntawm cov amino acids, thiab los hauv qhov me me rau koj lub sijhawm ($ 18 rau 15 pluas noj, musclepharm.com).

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