Whey protein yog daim ntawv muaj protein ntau uas tau cais tawm ntawm cov mis whey thiab tau tshem nws cov rog. Nws feem ntau yog muag hauv cov hmoov thiab yog siv tau yooj yim. Thaum suav nrog ib feem ntawm kev noj zaub mov zoo thiab haum lub neej, whey protein tuaj yeem pab koj poob phaus thiab tsim cov leeg.
Cov kauj ruam
Ntu 1 ntawm 4: Xam Koj Cov Kev Xav Tau protein ntau
Kauj Ruam 1. Tau txais daim ntawv yuav tsum tau muaj protein ntau los ntawm cov chaw hauv online lossis khw muag khoom noj khoom haus
Ntau cov protein ntau hauv koj cov zaub mov noj txhua hnub tuaj yeem ua rau muaj kev phiv tsis zoo, thiab tshwj xeeb yog nyuaj rau koj ob lub raum, yog li daim ntawv qhia cov protein yog cov cuab yeej tseem ceeb thaum ntxiv cov protein whey rau koj noj.
Kauj Ruam 2. Xam tias koj xav tau cov protein ntau npaum li cas, raws li koj qhov hnyav
Nws tau pom zoo tias txiv neej thiab poj niam laus (19-50) haus 8 grams (0.28 oz) ntawm cov protein rau txhua 20 phaus ntawm lub cev hnyav (0.8 g ntawm cov protein ib kg) ib hnub. Piv txwv li, ib tus neeg uas hnyav 155 phaus (70 kg) yuav tsum tau txais 56 g ntawm cov protein ib hnub.
- Feem ntau, kev ncaws pob nrawm thiab muaj zog yuav tsum tau txais 1.2-1.7 g ntawm cov protein rau ib kg ntawm lub cev qhov hnyav, thaum tus neeg ncaws pob ua siab ntev yuav xav tau ntau dua li 1.2-1.4 g ntawm cov protein ib kg ntawm lub cev hnyav. (Txhawm rau pom koj qhov hnyav hauv kg, faib koj qhov hnyav hauv phaus los ntawm 2.2).
- Yog li tus neeg ncaws pob hnyav 175 lbs. (79 kg) yuav haus 94.8 g ntawm cov protein txhua hnub kom tau raws li qhov tsawg kawg ntawm 1.2 g/kg.
Kauj Ruam 3. Txiav txim seb koj puas noj cov protein ntau
Nrog kev pab los ntawm lub laij lej noj zaub mov, xam ntau npaum li cas cov protein uas koj tau txais nrog txhua pluas noj thiab, yog tias tsim nyog, ntau npaum li cas cov protein koj haus txhua lub lim tiam. Qhov no yuav pab koj txiav txim siab ntau npaum li cas cov protein koj xav tau los ntxiv rau koj cov zaub mov nrog.
Muaj ntau qhov peev txheej hauv online rau kev txiav txim siab cov protein ntau ntawm cov zaub mov uas koj noj txhua hnub lossis ib lub lim tiam
Kauj Ruam 4. Nrhiav cov protein uas koj xav tau kom tau los ntawm cov tshuaj ntxiv
Yog tias cov protein ntau koj yuav tsum muaj raws li koj daim ntawv xav tau cov protein ntau dua li koj tau txais los ntawm kev noj zaub mov ib leeg, koj tuaj yeem ua qhov sib txawv nrog whey protein. Tom qab xam tawm koj cov protein kom txaus nrog lub laij lej noj zaub mov, rho tawm cov protein uas koj tau txais hauv koj cov zaub mov los ntawm cov nyiaj uas xav tau pom ntawm koj daim ntawv qhia yuav tsum tau protein. Tus nqi ntawm cov protein tshuav yog qhov koj tuaj yeem tau txais hauv daim ntawv ntxiv los ntawm whey protein.
Ib qho ntxiv, yog tias koj yog txiv neej uas ua haujlwm tas li, koj yuav tau txais txiaj ntsig los ntawm whey protein ntxiv los pab koj rov qab los ntawm kev tawm dag zog sai dua
Ntu 2 ntawm 4: Ua Protein Shake lossis Smoothie
Kauj Ruam 1. Siv rab rab rab
Muab cov khoom xyaw tso rau hauv lub tshuab ziab khaub ncaws yog txoj hauv kev yooj yim tshaj plaws los ua kom co. Ua raws li cov lus qhia ntawm lub ntim cov protein whey txhawm rau ntsuas qhov tsim nyog ntawm cov protein whey hmoov thiab sib xyaw nrog cov lus pom zoo ntawm cov kua thiab lwm yam khoom xyaw kom txog thaum du.
Yog tias koj tsis muaj lub tshuab ziab khaub ncaws, koj tuaj yeem siv lub tshuab fais fab, lub raj mis tshuab, lossis siv tus nplawm lossis rab diav los sib xyaw cov khoom xyaw hauv khob lossis tais
Kauj Ruam 2. Xaiv koj qhov tsw ntawm whey protein
Koj tuaj yeem yuav cov protein whey hauv ntau yam tsw, uas yuav cuam tshuam rau saj ntawm koj cov smoothie. Flavors suav nrog vanilla, txiv pos nphuab, blueberry, txiv tsawb, chocolate, thiab ntau dua.
Kauj Ruam 3. Sib tov cov txiv hmab txiv ntoo lossis lwm yam khoom xyaw
Whey protein co tuaj yeem ua nrog txiv hmab txiv ntoo thiab lwm yam khoom xyaw kom hloov cov tsw thiab cov ntsiab lus noj haus. Ntau yam zaub mov txawv tuaj yeem pom hauv phau ntawv thiab online rau ntau yam kev npaj ntawm whey protein co. Txhawm rau ua kom yooj yim dua los sib xyaw cov txiv hmab txiv ntoo rau hauv whey protein co, ntxiv kua ua ntej. Nyob ntawm koj nyiam, ntxiv ntawm ib mus rau ob khob ntawm ib lossis ntau qhov hauv qab no:
- Txiv hmab txiv ntoo kua txiv
- Txiv tsawb
- Txiv duaj
- Pears
- Txiv nkhaus taw
- Cov txiv hmab txiv ntoo uas muaj dej, suav nrog txiv kab ntxwv, txiv puv luj thiab txiv kab ntxwv
- Mis, kua mis, mis almond, mis nyuj txiv maj phaub lossis lwm yam mis nyuj muaj roj tsawg
Kauj Ruam 4. Ntxiv cov dej khov
Cov dej khov sib xyaw ua ke yuav ua kom tuab thiab txias koj cov whey protein co, muab nws ua kom zoo ib yam ntawm cov dej qab zib los yog co. Xwb, koj tuaj yeem khov txiv tsawb, txiv pos thiab lwm yam txiv hmab txiv ntoo (lossis yuav lawv khov) thiab ntxiv rau lawv haus. Koj tuaj yeem tsim cov dej khov nab kuab tawm ntawm cov mis thiab siv cov no.
Kauj Ruam 5. Ntxiv cov khoom xyaw ntxiv tsw qab
Whey protein co tuaj yeem tau txais txiaj ntsig los ntawm kev ntxiv cov khoom xyaw uas txhim kho qhov tsw. Ntxiv cov khoom xyaw no rau koj nyiam thiab koj yuav txhim kho koj cov dej qab. Qee cov khoom xyaw los xav txog suav nrog:
- Zib ntab
- Vanilla, nutmeg, cinnamon
- Yoghurt
- Txiv hmab txiv ntoo qhuav, suav nrog raisins, apricots thiab hnub tim
- Qhob noom xim kasfes, vanilla, txiv pos nphuab lossis lwm yam mis nyuj khov
Ntu 3 ntawm 4: Siv Whey Protein los tsim cov leeg
Kauj Ruam 1. Noj whey protein tshais
Ntxiv 1 daus ntawm whey protein hmoov rau koj noj tshais, nyiam dua oatmeal. Sib tov nrog rab diav thiab noj tam sim. Ntxiv cov protein whey rau zaub mov hauv txoj kev no tso cai rau koj nce cov protein kom tau yam tsis tas yuav hloov kho koj cov zaub mov ntau dhau.
Koj tuaj yeem ntxiv 1 tbsp. (14.1 g) ntawm txiv laum huab xeeb rau qhov sib tov no rau me ntsis ntxiv cov protein
Kauj Ruam 2. Noj cov protein ua ntej koj tawm dag zog
Haus cov protein whey co 30 feeb ua ntej tawm dag zog. Thaum koj ua haujlwm, koj cov leeg nqaij yuav tawg, thiab koj cov carbohydrates khaws cia (glycogen) yuav ploj mus. Kev ua haujlwm ua ntej co yuav pab tiv thaiv cov leeg tawg thiab muab lub zog ntau dua.
Kauj Ruam 3. Noj cov protein tom qab koj tawm dag zog
Koj yuav tsum tau noj koj cov leeg nqaij sai li sai tau thaum koj ua ib ce los pab koj lub cev rov zoo. Muaj pov thawj tias kev siv cov protein whey tam sim ntawd tom qab kev tawm dag zog nce cov protein ntau thiab, vim li ntawd, ntxiv dag zog rau cov leeg.
Kauj Ruam 4. Sib tov whey protein rau hauv koj cov pluas noj kawg ntawm hnub ntawd
Sprinkle qee cov whey protein hmoov rau ntawm cov zaub mov uas yog ib feem ntawm koj cov pluas noj zaum kawg ntawm hnub ntawd. Qhov no khaws cov amino acids hauv koj lub cev ntawm qib siab thaum koj tsaug zog, uas tseem tuaj yeem pab txhim kho cov leeg.
Koj tseem tuaj yeem haus cov protein whey ua ntej koj mus pw kom pab tiv thaiv cov protein tawg uas ib txwm tshwm sim thaum koj tsaug zog, ua rau cov nqaij ntshiv protein ntau dhau los ua ke
Ntu 4 ntawm 4: Txhawb Nqa Poob Nrog Whey Protein
Kauj Ruam 1. Txheeb xyuas seb muaj protein ntau whey ntau npaum li cas los koom nrog hauv koj cov zaub mov noj
Muaj ntau txoj kev npaj zaub mov noj rau cov uas xav siv cov protein whey rau lub hom phiaj no, tab sis feem ntau nws tau pom zoo tias koj tsuas yog ntxiv koj cov zaub mov nrog cov protein whey ntau dua li hloov cov zaub mov nrog whey protein co. Cov txiaj ntsig ntawm kev ntxiv koj cov zaub mov nrog whey protein feem ntau nws yuav pab koj zoo siab dua, uas yuav ua rau koj noj tsawg dua, yog li txhawb kom poob phaus.
- Suav nrog cov protein whey hauv cov zaub mov muaj calorie tsawg. Whey protein yuav ua haujlwm zoo tshaj plaws ua ib feem ntawm kev noj qab haus huv, muaj kev noj zaub mov zoo.
- Nco ntsoov tias cov protein ntau, cov zaub mov muaj carb tsawg tuaj yeem muaj kev phom sij tsis zoo rau koj kev noj qab haus huv. Ib txwm tsom rau kev noj qab haus huv tshuav nyiaj li cas.
Kauj Ruam 2. Ntxiv koj cov zaub mov nrog whey protein co
Thaum txhawb kom poob phaus, koj yuav xav suav nrog fiber ntau thiab zam kom tsis txhob qab zib ntau dhau. Koj tuaj yeem ua tiav suav nrog cov fiber ntau nrog cov suab thaj qis los ntawm kev suav nrog qee cov txiv hmab txiv ntoo thiab zaub rau hauv koj cov co. Cov lus pom hauv qab no yuav tsum pab:
- Ntxiv blueberries los yog raspberries. Ob lub txiv hmab txiv ntoo muaj fiber ntau thiab muaj suab thaj tsawg.
- Xwb, ntxiv spinach lossis dib. Ob qho zaub muaj fiber ntau, thiab tsis saj zoo li qee yam zaub, yog li koj tuaj yeem sib xyaw lawv rau hauv koj qhov co tsis ua rau nws saj txawv.
- Tsis txhob siv zib ntab, maple phoov, lossis qab zib. Cov no muaj cov piam thaj ntau thiab yuav ua rau lub cev tsis zoo. Cov txiv hmab txiv ntoo uas koj ntxiv rau smoothie yuav ua rau nws qab zib.
Kauj Ruam 3. Haus whey protein co los yog smoothie ua ntej noj mov
Cov protein co tuaj yeem ua rau koj tshaib plab thiab muab lub zog rau koj, txo koj cov kev ntshaw rau lwm cov zaub mov. Ib txoj kev tshawb fawb tau muaj cov neeg haus cov protein co co ua ntej yuav mus rau buffet, thiab cov neeg uas muaj cov protein whey co tau noj tsawg dua los ntawm buffet ntau dua li lwm tus.
- Thaum nws tsis pom zoo, hloov koj cov zaub mov muaj calorie ntau tshaj nrog kev co lossis smoothie yuav tsum ua rau qhov hnyav poob sai tshaj plaws. Hloov cov zaub mov me me nrog cov dej haus whey protein kuj tseem yuav txhawb kom poob phaus, tab sis qeeb qeeb.
- Kev haus co tuaj yeem txo qis ntshav qab zib tom qab noj mov thiab txhim kho qib insulin.
Lub tswv yim
Muaj peb hom whey protein: cais tawm, mloog zoo, thiab sib xyaw ntawm ob qho tib si. Kev rho tawm yog daim ntawv dawb huv tshaj plaws thiab zoo tshaj plaws rau koj lub cev, tab sis nws kuj tseem kim dua; qhov mloog zoo, ntawm qhov tod tes, muaj roj ntau dua. Qhov sib tov, tau kawg, ua ke ob qho. Kev mloog zoo thiab sib xyaw ua ke ntawm cov protein whey yog ob qho tib si siv tau thiab yog qhov zoo rau cov uas siv nyiaj txiag
Lus ceeb toom
- Ib daim ntawv teev cov kev phom sij ntawm cov protein whey tuaj yeem pom ntawm no.
- Raws li nrog ntau yam, cov protein ntau dhau tuaj yeem ua teeb meem. Cov protein ntau yuav tawg thiab tso tawm tab sis qhov no yuav ua rau muaj kev ntxhov siab ntxiv rau koj ob lub raum. Tseem muaj kev sib cav txog qhov no. Nco ntsoov nrog koj tus kws kho mob lossis kws noj zaub mov noj tham txog ntxiv cov protein whey rau koj cov zaub mov thiab nco ntsoov kom muaj daim ntawv qhia protein uas muab cov lus pom zoo rau koj lub cev qhov hnyav.
