Protein shakes, protein bars, thiab al, high-protein noj yog tham txog ntau, txaus kom koj nug koj tus kheej, Kuv yuav tsum noj protein ntau npaum li cas ib hnub? Thiab yog vim li cas zoo ib yam nkaus, vim hais tias cov protein yog ib feem tseem ceeb ntawm lub cev - nws ua hauj lwm raws li lub tsev thaiv rau ntawm daim tawv nqaij, ntshav, pob txha thiab pob txha mos, thiab cov leeg; Koj cov plaub hau thiab rau tes yog tsim los ntawm cov protein, thiab koj lub cev siv cov protein los ua cov enzymes thiab cov tshuaj hormones thiab tsim thiab kho cov ntaub so ntswg ntawm lub cev.
Raws li nws yuav zoo li, noj protein ntau npaum li koj tuaj yeem tsis yog qhov luv rau kev noj qab haus huv; Ntau dhau ntawm txhua yam tsis zoo, thiab yog li nws yog nrog cov protein. Yog li yog tias koj tab tom xav, Kuv yuav tsum noj cov protein ntau npaum li cas hauv ib hnub?, phau ntawv qhia no muaj tag nrho cov lus teb koj xav tau. Nyeem rau kom paub seb yuav ua li cas thiaj paub koj cov protein kom tsawg thiab noj cov protein kom ncav cuag koj lub hom phiaj qoj ib ce.
Duab: 123RF ib. Yuav ua li cas xam cov protein ntau npaum li cas kuv yuav tsum noj ib hnub?
ob. Kuv yuav tsum noj cov protein ntau npaum li cas hauv ib hnub kom poob phaus?
3. Kuv yuav tsum noj cov protein ntau npaum li cas hauv ib hnub kom qhov hnyav nce?
Plaub. FAQs
Yuav ua li cas xam cov protein ntau npaum li cas kuv yuav tsum noj ib hnub?
Tsis muaj leej twg teb rau lo lus nug no, thiab tsis muaj ib txoj cai uas siv tau rau txhua tus. Tus nqi ntawm cov protein uas koj lub cev xav tau yog nyob ntawm ntau yam xws li koj lub hnub nyoog thiab kev qoj ib ce lossis lub hom phiaj, cov leeg nqaij, qib kev ua si, thiab ntau dua. Nco ntsoov tias a noj qab nyob zoo tuaj yeem muaj qhov nruab nrab ntawm 10 mus rau 35 feem pua ntawm cov protein.Tsis tas li ntawd, qhov pom zoo noj txhua hnub ntawm cov protein yog 0.8 grams ib kilogram ntawm koj lub cev qhov hnyav. Yog li yog tias koj tab tom nug, Kuv yuav tsum noj cov protein ntau npaum li cas hauv ib hnub?, cov lus teb yog nyob rau hauv tsuas yog muab koj qhov hnyav hauv kilograms los ntawm qhov pom zoo kom noj cov protein ntau hauv grams.
Tswv yim: Pom zoo noj cov protein txhua hnub nyob ntawm ntau yam xws li hnub nyoog, kev tawm dag zog thiab qib kev ua si, thiab lwm yam.
Duab: 123RF Kuv yuav tsum noj cov protein ntau npaum li cas hauv ib hnub kom poob phaus?
Raws li tau hais, pom zoo kom noj cov protein txhua hnub sib txawv ntawm ib tus neeg mus rau lwm tus, tab sis kev noj cov protein ntau tuaj yeem pab koj poob lub hom phiaj . Nov yog li cas:- Protein muab satiety thiab ua kom koj puv sijhawm ntev. Los ntawm kev noj cov protein ntau, koj yuav tsis tshua muaj kev tshaib plab, thiab yog li ntawd, tsawg dua yuav noj zaub mov ntau lossis binge ntawm cov zaub mov tsis zoo. Yog li Koj yuav tsum noj protein ntau npaum li cas kom poob phaus? Txog 1.8 - 2.9 grams protein ib kilogram ntawm koj lub cev qhov hnyav tuaj yeem muab satiety.
- Kev noj zaub mov muaj protein ntau tuaj yeem khaws cov nqaij ntshiv ntawm lub cev thaum lub sijhawm txwv caloric. Lean lub cev loj muaj txiaj ntsig zoo li tiv thaiv kev rog, tiv thaiv ntshav qab zib , khaws cia pob txha noj qab nyob zoo , lwm.
Duab: 123RF - Protein nce cov nyhuv thermal ntawm cov zaub mov, uas txhais tau hais tias koj lub cev siv zog ntau dua rau kev zom cov zaub mov, zom nws, thiab hloov mus rau hauv lub zog.
- Yog tias koj nug koj tus kheej, Kuv yuav tsum noj cov protein ntau npaum li cas hauv ib hnub?, nco ntsoov tias cov protein yog ib qho nyuaj rau khaws cov rog hauv lub cev piv rau lwm cov macronutrients, carbohydrates thiab rog. Thaum poob phaus, nws yog ib qho tseem ceeb kom nco ntsoov tias koj siv zog npaum li cas, ntawm zaub mov , yog khaws cia li rog. Thaum koj noj cov protein ntau dua carbs lossis rog, koj yuav tsis tshua khaws rog thiab nce qhov hnyav.
Tswv yim: Kev noj zaub mov muaj protein ntau muaj ntau yam txiaj ntsig yog tias koj nyob nrhiav kom poob phaus .
Duab: 123RF Kuv yuav tsum noj cov protein ntau npaum li cas hauv ib hnub kom qhov hnyav nce?
Thaum noj protein ntau tuaj yeem pab koj poob phaus, nws tseem tuaj yeem pab qhov hnyav nce, tshwj xeeb tshaj yog thaum koj cov calorie ntau ntau. Interestingly, ib txoj kev tshawb nrhiav pom tias qhov hnyav nce yog qhov tseem ceeb hauv noj cov zaub mov uas carbohydrates , tsis yog rog, tau hloov los ntawm cov protein.
Duab: 123RF Kev noj 1.5 - 2.2 grams protein ib kilogram ntawm koj lub cev qhov hnyav yog txaus kom nce qhov hnyav. Qhov ntawd yuav tsum teb koj cov lus nug, tab sis koj tuaj yeem noj cov protein ntau yog tias koj cov calorie ntau ntau vim noj ib qho noj cov protein ntau ua rau cov calories ntxiv kom hloov mus rau cov leeg. Ib lo lus qhia: Protein puv koj thiab txo qab los noj mov, yog li xyuas kom tseeb tias koj yog noj txaus .
Tshawb xyuas qhov infographic no los txiav txim siab koj cov protein ntau txhua hnub.
Tswv yim: Nco ntsoov tham nrog koj tus kws kho mob lossis kws kho mob noj zaub mov ua ntej yuav hloov pauv kev noj zaub mov hnyav.
FAQs
Q. Cov zaub mov muaj protein ntau noj dab tsi?
TO. Koj tuaj yeem tau txais koj cov protein los ntawm cov nroj tsuag nrog rau tsiaj txhu.Cov zaub mov muaj protein ntau muaj xws li:
- Cov khoom noj mis nyuj xws li mis nyuj, yogurt, thiab cheese
- Tofu
- Cov txiv ntoo thiab cov noob zoo li cashews, almonds, walnuts, hazelnuts, Pine neeg rau, thiab taub dag noob, noob hnav noob, noob paj noob hlis
- Legumes thiab taum zoo li lentils, cais peas, chickpeas, raum taum, thiab lwm yam.
Duab: 123RF Cov khoom noj muaj protein ntau los ntawm cov tsiaj txhu muaj xws li:
- Nqaij qaib thiab lwm yam cov nqaij ntshiv
- Ntses thiab nqaij nruab deg
- Qe
Q. Dab tsi yog qee qhov tseeb uas yuav tsum nco ntsoov ua ntej hloov mus rau cov khoom noj muaj protein ntau?
TO. Txawm koj kev noj qab haus huv thiab kev noj qab haus huv cov hom phiaj yog, sib nrug los ntawm kev paub cov lus teb rau, Kuv yuav tsum noj cov protein ntau npaum li cas hauv ib hnub?, dais cov no cov lus qhia hauv siab ua ntej nce kev noj cov protein :
Duab: 123RF - Tsis yog tag nrho cov protein yog tib yam; Cov proteins yog tsim los ntawm cov amino acids thiab lawv cov muaj pes tsawg leeg thiab digestibility yog ib qho tseem ceeb rau kev txiav txim siab yog tias koj xav kom koj cov zaub mov hloov mus dai txiv hmab txiv ntoo.
- Tsiaj cov proteins muaj tag nrho cov tseem ceeb amino acids piv rau cov nroj tsuag cov proteins, thiab yog li ntawd, cov qub yog suav hais tias zoo dua. Tsiaj cov proteins kuj muaj cov concentration ntau dua ntawm leucine, cov amino acid uas ua rau cov leeg nqaij protein synthesis thiab plays a ib feem ntawm kev poob phaus .
- Noj koj cov lus pom zoo kom noj cov protein txhua hnub, tsis yog hauv ib qho zaum lossis noj mov. Qhov no yuav tsis tsuas yog ua rau koj muaj zog thiab ua rau muaj kev tshaib kev nqhis tab sis kuj pab koj lub cev siv cov amino acids zoo, pab koj ua tau raws li koj lub hom phiaj kev noj qab haus huv.
Duab: 123RF Q. Dab tsi yog qhov tsis zoo ntawm kev noj zaub mov muaj protein ntau?
TO. Kev ua txhua yam los nrog kev pheej hmoo ntxiv, kev noj zaub mov ntau dhau tuaj yeem ua rau qee yam mob thiab ua rau muaj kev pheej hmoo ntawm qee yam teeb meem kev noj qab haus huv.- Noj cov protein ntau dhau ua rau koj lub cev nkag mus rau hauv ketosis, lub xeev metabolic uas tsim cov tshuaj tsw qab tsw qab hu ua ketones. Qhov no ua rau koj ua pa tsw phem, thiab txhuam los yog txhuam tsis pab! Koj tuaj yeem sim tawm tsam qhov tshwm sim los ntawm kev haus dej ntau dua lossis zom cov pos hniav.
Duab: 123RF - Yog tias koj noj zaub mov muaj protein ntau thiab fiber ntau, nws tuaj yeem ua rau cem quav. Kev noj cov mis nyuj ntau dhau tuaj yeem ua rau raws plab, tshwj xeeb tshaj yog tias koj muaj lactose intolerant. Tiv thaiv qhov teeb meem los ntawm kev haus dej ntau dua thiab noj fiber ntau.
- Noj cov zaub mov uas muaj protein ntau ua rau lub cev tshem tawm cov nitrogen ntau dhau uas yog ib feem ntawm cov amino acids, ua rau koj lub cev qhuav dej. Lub raum yuav tsum ua haujlwm hnyav dua kom tshem tawm cov nitrogen ntau dhau, yog li haus dej tsis txaus r dhau hnub tuaj yeem ua teeb meem.
- Kev noj cov nqaij liab ntau dhau los ua rau muaj kev pheej hmoo ntawm kab mob plawv, mob qog noj ntshav, thiab lwm yam mob.
Duab: 123RF
