Cov ncauj lus ntawm kev ua kis las kis las nyob ib puag ncig los ntawm cov neeg muaj pes tsawg tias qee cov neeg tsis kam txais hnov txog nws thiab tsuas yog hnov txog nws thiab tsuas yog hnov: "Chemistry!" Cov kev paub dhau los ua si, tom qab txhua qhov kev ua haujlwm, haus cov protein ntau dua rau cov kev loj hlob ntawm cov leeg, thaum cov neeg tuaj tshiab tsuas yog ua kom paub txhua lub hom phiaj thiab kev sib sau ua ke. Cia peb xam seb leej twg yog qhia thiab contraindicated kev ua si kis las, yuav ua li cas xaiv cov kev sib ntxiv thiab yuav ua li cas coj lawv kom raug.
Dab tsi yog khoom noj khoom haus ua kis las
Nyob rau hauv cov kev ua si kis las, tsis muaj cov khoom lag luam li ib txwm uas peb yuav hauv lub khw txhua txhua hnub, thiab tsis txawm tias cov khoom ntawm kev noj zaub mov zoo. Qhov no yog cov chav kawm muaj cov zaub mov muaj ntau dua, uas suav nrog ob qho tib si carnitia thiab ntau dua tshwj xeeb - heiner, lwm cov amino acids thiab lwm yam. Kev noj haus ua si pub noj ua kis las pub cov neeg ncaws pob pub rau cov hom, uas tseem ceeb tshwj xeeb thaum ntaus cov leeg leeg. Cov kev sib ntxiv muaj cov tshuaj yauv tseem ceeb, uas tau txais los ntawm cov khoom lag luam uas zoo ib yam li cov protein, cov rog thiab cov carbohydrates uas muaj nyob hauv cov feem ntawm cov sib tov qhuav. Nws yog tsim nyog sau cia uas ntxiv rau txiv neej thiab poj niam yog tib yam, tsuas yog feem pua ntawm cov tshuaj sib txawv yog qhov txawv vim txawv teb physiology.
Protein lossis heiner ua rau muaj zog
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Uas yog contraindicated khoom noj khoom haus khoom noj khoom haus
- Phiv Cov. Qhov laj thawj tseem ceeb vim li cas thiaj tsis tuaj yeem ua, ua xua yog. Nws ua tau hais txog 10% ntawm cov neeg ncaws pob - nws tsis txaus, tab sis koj tsis tuaj yeem hnov qab los qhia nws. Yog tias koj muaj kev fab tshuaj rau cov tsiaj muaj protein, tom qab ntawd xaiv cov sib xyaw rau cov neeg tsis tuaj yeem - lawv tau ua los ntawm cov nroj tsuag sib txawv thiab cov zaub qhuav. Los ntawm cov vitamins, muaj roj hlawv thiab lwm yam nyob rau hauv qhov tshwm sim ntawm kev ua xua nws yog tus nqi tsis kam lees. Cov tsos mob zoo - liab qab thiab khaus ntawm daim tawv nqaij, xeev siab, o ntawm daim tawv nqaij lossis caj pas, kua muag.
- Luam dej Cov. Yog tias koj xav kom tsim kev tsim cov roj av hauv txoj hnyuv, ces sab laj nrog koj tus kws kho mob ua ntej mus rau ib qho khoom noj khoom noj khoom haus. Hauv cov protein thiab heiner, cov protein thiab carbohydrates muaj nyob rau hauv lub siab loj, yog li tib neeg muaj lub zog rhiab yuav muaj kev xav ntawm lub ntiajteb txawj nqus thiab txawm quav ntsej muag.
- Full-fledged balanced khoom noj khoom haus Cov. Ua ntej koj yuav dab tsi los ntawm kev ua si kis las, nco ntsoov tias koj xav tau. Xam raws li cov qauv: 2.2 gram ntawm cov protein rau ib phaus. Tom qab ntawd suav hauv daim ntawv thov rau lub smartphone, muaj cov protein ntau npaum li cas nyob rau ib hnub koj siv. Yog tias koj pom qhov kev sib tw, nws tsim nyog nce tus naj npawb ntawm cov zaub mov nqus lossis ntxiv rau lawv nrog cov protein lossis protein-carbohydrate sib xyaw. Nkag siab tias koj xav tau cov tshuaj Vitamin, ib yam nkaus, tsuas yog siv cov ntshav ntawm tus kws kho mob. Lawv yuav qhia seb koj lub cev tsis muaj calcium, phosphorus thiab lwm cov khoom tseem ceeb.
Thaum ntaus ntawv cov leeg loj nws yog ib qho tseem ceeb rau kev noj mov
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Leej twg yuav tsum tau nqa khoom noj khoom haus
- Teeb tsa ntau pawg Cov. Yog tias koj nquag koom nrog hauv chaw dhia ua si, koj zaum tau paub tias Calorie Salplus xav tau cog cov leeg - koj yuav tsum haus ntau tshaj li siv. Lub ncov ntawm txoj kev loj hlob ntawm cov leeg hauv cov kis las poob rau lub caij nplooj zeeg thiab lub caij ntuj no - tom qab ntawd lawv tau txais ntau - thiab muaj rog thiab cov leeg. Txhawm rau haus cov calories txaus, tab sis tsis txhob overload lub plab, nws yog ib qho tsim nyog los suav cov protein lossis heiner hauv kev noj haus.
- Rov qab kho qhov loj Cov. Nws zoo nkaus li txawv txawv uas cov kev ua si ncaws pob uas haum rau cov txheej txheem rov qab? Txawm li cas los xij, qhov paradox yog kev ntseeg. Thaum lub sijhawm poob phaus, cov ntxhais nrog kev nyuaj tsis kam lees cov khoom nyiam - Candies, ncuav qab zib, chips thiab lwm yam uas spoils daim duab. Cov chaw tsim khoom ntawm cov protein sib xyaw cov teeb meem no los ntawm kev tso cov protein nrog cov xim sib txawv - los ntawm cov txiv pos nphuab thiab chocolate rau caramel thiab mis nyuj khov. Raws li ib feem ntawm cov protein tsuas yog cov protein, cov tshuaj vitamin, qab zib hloov kho thiab ntuj tso kua ntxiv. Ntawd yog, koj yuav tau txais cov protein tsim nyog rau kev poob phaus, tab sis nrog saj ntawm mis nyuj cocktail.
- Kev noj zaub mov sib kis Cov. Yog tias cov kev sim ntshav qhia tias qhov ntawd koj tsis muaj kab tawm txoj kab, nws yog qhov tsim nyog yuav tsum haus ib chav kawm ntawm cov vitamins. Tsis tas li, cov khoom noj khoom noj khoom haus yuav pab tau yog tias koj ua haujlwm ntau thiab tsis muaj sijhawm muaj sijhawm siab. Nws yog tau los hloov lawv ib qho ntawm cov khoom noj txom ncauj lossis noj hmo - nws yuav tig tawm los ua cov zaub mov muaj kev nyab xeeb, nplua nuj nyob rau cov protein.
Cov ntxiv yuav pab koj xav zoo
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Yuav ua li cas mus nqa khoom noj khoom haus
Cov lus qhia zoo tshaj plaws rau koj yuav yog cov lus pom zoo ntawm cov chaw tsim tshuaj paus. Ntawm cov pob khoom lawv sau seb muaj pes tsawg grams yuav tsum tau noj ntawm ib feem, ntau npaum li cas. Feem ntau cov pob feem ntau hauv pob muaj cov ntsuas tau ntsuas uas yooj yim los ntsuas qhov ntau ntawm cov hmoov. Feem ntau, feem protein feem yog 20-25 grams rau hauv daim ntawv qhuav, txhua tus ntxiv nyob rau hauv daim ntawv ntawm cov ntsiav tshuaj noj 2-3 zaug ib hnub nrog zaub mov lossis tom qab nws. Qee qhov kev sib ntxiv, zoo li BTSAA thiab lwm cov amino acids, yog bred nyob rau hauv dej los yog kua txiv thiab haus thaum kev cob qhia. Cov tswv yim khaws cia feem ntau hnov cov neeg uas koom nrog kev ntaus pob ncaws pob, yog li lawv yuav tuaj yeem qhia koj txog txhua yam teeb meem.