Dab tsi yog Qhov Zoo Tshaj Plaws Protein Hmoov rau Poob?

Zoo Siab

• Yuav Ua Li Cas Siv Cov Tshuaj Protein Hmoov Rau Qhov Poob
• Ntsuam xyuas rau

Yog tias koj tab tom nrhiav kom poob phaus, nws yuav zoo li counterintuitive rau ntxiv yam khoom rau koj noj; txawm li cas los xij, siv cov hmoov protein los pab kom poob phaus yuav yog lub tswv yim zoo. Yog li ntawd, lo lus nug yog: Dab tsizoo ntawm cov hmoov protein zoo tshaj rau poob phaus?

Muaj ntau ntau lub npe thiab hom hmoov protein nyob rau hauv kev ua lag luam, suav nrog casein, soy, taum pauv, nplej xim av, hemp, thiab-ntawm chav kawm-whey. (Muaj feem cuam tshuam: Tau Scoop ntawm Hom Sib Txawv Ntawm Cov Hmoov protein)

Whey (ib hom protein uas tau los ntawm mis) tau ntev los ua tus huab tais tsis raug cai ntawm lub ntiaj teb cov protein (ua tsaug rau cov kws qhia zoo xws li Jillian Michaels thiab Harley Pasternak, uas tau cog lus los ntawm cov khoom). Cov kev tshawb fawb tau pom tseeb tias whey protein tuaj yeem pab tsim cov leeg-tab sis nws puas yog cov hmoov protein zoo tshaj plaws rau kev poob phaus?

Paul Arciero, D.P.E., tus thawj coj ntawm Human Nutrition thiab Metabolism Lab ntawm Skidmore College hais tias "Tam sim no. "Whey yog tej zaum txoj kev noj zaub mov zoo tshaj plaws los pab kom poob phaus. Nws yog cov khoom noj thermogenic tshaj plaws uas koj tuaj yeem noj tau. Qhov no txhais tau tias nws hlawv cov calories ntau tshaj tom qab koj noj nws."

Nws yog qhov tseeb: Txhua cov protein ntau dua thermogenic ntau dua carbohydrates lossis rog, tab sis kev tshawb fawb qhia tias whey yog qhov tseebfeem ntau thermogenic. Ib txoj kev tshawb fawb luam tawm nyob rau hauv American Journal of Nutrition pom tias qhov ua kom sov ntawm cov protein whey tau muaj txiaj ntsig ntau dua li ntawm casein lossis kua protein hauv cov neeg laus, noj qab nyob zoo.

"Whey yog ib qho muaj txiaj ntsig zoo tshaj plaws thiab muaj txiaj ntsig zoo ntawm cov protein uas tsim nyog rau cov tib neeg uas muaj lub cev muaj zog thiab nrhiav kev poob phaus," pom zoo Ilana Muhlstein, MS, RNDN, tus tsim ntawm Beachbody's 2B Mindset cov phiaj xwm kev noj haus. "Nws yog cov protein ua tiav, nrhiav tau yooj yim, muaj protein ntau, thiab muaj calories tsawg, thiab sib xyaw tau zoo hauv cov zaub mov txawv sib txawv."

Ntxiv cov protein whey rau koj cov pluas noj thiab khoom noj txom ncauj, thiab koj cov metabolism yuav nyob siab txhua hnub. (Muaj ntau txoj hauv kev zoo los siv cov hmoov protein hauv koj cov zaub mov-thiab tsis yog hauv smoothies xwb.) Dab tsi ntxiv, whey protein-thiab tiag tiag cov protein-yuav ua rau koj muaj kev noj qab haus huv ntev dua li lwm hom zaub mov, hais tias Arciero, uas. txhais tau tias koj yuav noj tsawg dua. (Saib: Ntau npaum li cas Protein Koj Yuav Tsum Noj Ib Hnub?)

Tab sis muaj ib qho laj thawj thib peb vim li cas whey protein tau pom zoo rau cov neeg sim kom poob phaus: "Nws yog cov zaub mov zoo tshaj plaws uas koj tuaj yeem noj tau los pab koj qhib cov txheej txheem hu ua protein synthesis, uas pib tsim cov leeg nqaij tshiab," Arciero hais. Nyob rau hauv layman cov ntsiab lus, ntxiv cov protein yuav xyuas kom meej tias koj tuav rau cov leeg koj twb muaj-cov leeg nqaij feem ntau yog ib tug casualty thaum lub sij hawm poob-thiab nws yuav pab tau koj kom tau cov nqaij ntshiv yooj yim dua thiab. Qhov no yog qhov tseem ceeb vim tias koj cov leeg nqaij ntau, calorie ntau ntau koj lub cev hlawv.

Yuav Ua Li Cas Siv Cov Tshuaj Protein Hmoov Rau Qhov Poob

Tau kawg, kom tau txais txiaj ntsig zoo tshaj plaws, ntxiv kev tawm dag zog. Kev tshawb fawb luam tawm nyob rau hauv Phau ntawv Journal ntawm American College of Nutrition pom tias kev cob qhia lub zog ntxiv rau whey ua rau poob phaus ntau dua li whey ib leeg.

Yuav ua li cas raws nraim koj ntxiv whey protein rau koj noj? Arciero hais tias "Whey tuaj yeem yooj yim suav nrog ntau yam khoom noj sib txawv," Arciero hais. "Koj tuaj yeem noj nws hauv co lossis ua noj thiab ci nrog nws." (Sim ua daim ntawv qhia protein pancakes no, cov zaub protein cov zaub mov zoo tshaj rau cov khoom noj txom ncauj, lossis Emma Stone cov ntawv qhia ua haujlwm tom qab protein co co.)

Whey protein hmoov tau muag hauv cov zaub mov noj qab haus huv thiab cov khw muag cov vitamins thiab nws kuj tseem muaj ntxiv rau ntawm feem ntau cov dej haus. Whey tuaj yeem sib cais los ntawm mis lossis sau thaum lub sijhawm tsim cov cheese, tab sis nws muaj lactose tsawg, uas txhais tau tias nws yuav ua haujlwm zoo txawm tias rau cov neeg uas tsis muaj lactose-intolerant. Tus poj niam nruab nrab tuaj yeem nyab xeeb haus 40 txog 60 grams ntawm cov khoom txhua hnub, lub hom phiaj tsis pub ntau tshaj 20 grams ib zaug, Arciero pom zoo.

Yog tias koj tab tom nrhiav lwm txoj hauv kev cog cov protein, "Kuv xav kom xaiv cov vegan protein hmoov uas suav nrog kev sib xyaw ntawm taum thiab txhuv," hais Muhlstein. "Nrog rau ob qho tib si hauv ib tus qauv tuaj yeem txhim kho cov amino acid profile thiab tsim kom muaj qhov tsis zoo ntxiv rau qhov zoo ib yam."

Los ntawm Jessica Cassity rau DietsinReview.com

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