Cov hmoov protein muaj txiaj ntsig zoo rau kev ntxiv dag zog rau cov leeg nqaij thiab kom hnyav, ua rau nws nrov heev ntawm cov neeg uas ua haujlwm tsis tu ncua. Muaj ntau txoj hauv kev los suav nrog cov hmoov protein rau hauv koj cov zaub mov, tab sis feem ntau nws yooj yim tshaj plaws los sib tov nws rau hauv cov dej haus. Xaiv cov hmoov protein, nkag siab koj lub cev xav tau, tom qab ntawd ua kom co, sib xyaw nrog dej lossis mis nyuj, lossis ntxiv rau koj cov kas fes thaum sawv ntxov rau kev noj zaub mov zoo.
Cov kauj ruam
Txoj Kev 1 ntawm 4: Xaiv Cov Hmoov Protein
Kauj Ruam 1. Xaiv whey protein hmoov rau kev xaiv ua ntej ua haujlwm
Whey protein hmoov tau tsim nrog cov khoom tsim los ntawm cov txheej txheem cheese thiab yog ib qho ntawm ntau yam nyiam tshaj plaws. Thaum muaj kev sib cav txog seb cov dej haus muaj protein zoo dua ua ntej lossis tom qab ua haujlwm, cov protein whey tau zom sai sai thiab tuaj yeem ua haujlwm txhawb lub zog thiab kev tawm dag zog ua ntej kev tawm dag zog.
Koj tuaj yeem haus whey protein tom qab ua haujlwm ib yam nkaus, vim tias nws zom sai sai pab koj cov leeg kho lawv tus kheej sai heev
Kauj Ruam 2. Xaiv casein lossis pea protein hmoov los txhawb kev zom zaub mov qeeb
Casein yog tshuaj lom neeg los ntawm mis nyuj, thiab thaum whey tau zom sai, casein siv sijhawm ntev los zom. Tib yam mus rau pea protein hmoov, raws li nws maj mam tso cov amino acids thaum koj zom nws. Xaiv cov hmoov protein no rau haus hmo lig koj tuaj yeem zom tau thaum koj tsaug zog.
Casein los ntawm cov khoom tsiaj thiab yog li ntawd tsis haum rau cov zaub mov vegan. Yog tias koj xav zom koj cov protein kom qeeb thiab tsis xav tau cov khoom tsiaj, xaiv cov hmoov taum pauv xwb
Kauj Ruam 3. Sim cov kua protein lossis qe rau lawv cov amino acid cov ntsiab lus
Soy thiab qe protein hmoov muaj cov amino acids tseem ceeb uas pab txhim kho cov leeg nqaij es tsis kho nws. Cov protein cov ntsiab lus tsuas yog zoo ib yam li lwm tus, ua kua thiab qe protein hmoov zoo rau cov uas tab tom nrhiav kom tsim cov leeg nqaij sai.
Soy protein hmoov nyhav kom pheej yig, thaum qe protein hmoov zoo li yuav kim heev. Yog tias pob peev nyiaj yog qhov teeb meem, xaiv cov hmoov protein ntau kom tau txais cov amino acids ntxiv
Kauj Ruam 4. Xaiv cov hmoov nplej lossis hmoov nplej rau cov khoom noj ntxiv
Maj thiab txhuv protein hmoov nyuab nyuab nyuab dua los ntawm lwm cov kev xaiv uas tau teev tseg ntawm no, tab sis lawv kuj muaj lwm cov as -ham. Cov protein muaj cov vitamins B, uas yog qhov zoo rau cov neeg tsis noj nqaij lossis tsis noj nqaij raws li qhov no ib txwm tsuas yog pom hauv cov khoom tsiaj, hos cov protein hemp muaj cov rog rog thiab muaj fiber ntau.
Maj thiab txhuv protein hmoov tsis muaj cov protein ntau npaum li lwm hom protein hmoov, yog li nco ntsoov ntxiv cov protein rau koj cov zaub mov ntxiv rau siv cov kev xaiv no
Txoj Kev 2 ntawm 4: Kev faib cov hmoov protein kom raug
Kauj Ruam 1. Txheeb xyuas koj cov protein kom txaus ua ntej koj pib noj cov hmoov protein
Cov protein ntau tsis tu ncua uas tau pom zoo rau cov neeg feem coob yog 0.36 g rau 1 lb (0.8 g rau 1 kg), yog li koj hnyav 150 lb (68 kg) koj yuav tsum noj 109 g (3.8 oz) cov protein txhua hnub los ntawm zaub mov., dej haus, thiab tshuaj ntxiv. Siv ib lub lim tiam los sau cov ntsiab lus noj haus ntawm koj cov zaub mov thiab dej haus thiab sau tseg ntawm thaj chaw uas koj tsis txaus.
Yog tias koj tau txais tsawg dua li qhov tau txais kev pom zoo tas li, txiav txim siab ua ntej hloov koj cov zaub mov lossis noj tshuaj ntxiv ua ntej koj siv cov hmoov protein. Cov hmoov protein tuaj yeem ua rau koj txhawb zog, tab sis nws kuj tseem tuaj yeem ua rau koj hnyav dua yog tias tsis siv thaum ua haujlwm tsis tu ncua
Kauj Ruam 2. Muab koj cov protein ntau ntxiv yog tias koj npaj qhia lub zog tsis tu ncua
Thaum cov nyiaj pom zoo txaus rau cov neeg feem coob, cov uas ua lub zog cob qhia tas li yuav tsum tau siv ob npaug los txhawm rau ua kom lawv cov leeg rov zoo thiab muaj zog dua. Cov nyiaj pom zoo rau cov uas niaj hnub nqa qhov hnyav thiab ua kom lub zog muaj zog yog 0.72 g rau 1 lb (1.6 g rau 1 kg) ntawm qhov hnyav.
Piv txwv li, yog tias koj hnyav 150 phaus (68 kg), koj yuav tsum nqa 218 g (7.7 oz) ib hnub los kho thiab ntxiv dag zog rau koj cov leeg
Kauj Ruam 3. Haus cov protein sib tov ua ntej lossis tom qab koj tawm dag zog
Tsis muaj lub sijhawm pom zoo kom haus cov protein sib tov lossis sib xyaw thaum nws los txog ua ntej lossis tom qab ua haujlwm. Kev tshawb fawb qhia pom tias tsuav koj siv cov protein nyob ib puag ncig koj txoj haujlwm, koj yuav tau txais txiaj ntsig.
Muaj kev sib cav txog seb haus cov protein co ua ntej lossis tom qab ua haujlwm zoo dua. Ua qhov twg los zoo nkaus li yooj yim dua rau koj thiab yooj yim dua rau koj txoj kev ua neej
Kauj Ruam 4. Noj cov hmoov protein 3 lossis 4 zaug hauv ib hnub ob peb teev sib nrug
Yog tias koj noj tag nrho cov lus pom zoo txhua hnub ntawm cov protein hauv ib qho koj yuav tsis hnov zoo li, thiab koj lub cev yuav tsis tuaj yeem zom nws kom raug. Tshaj tawm koj cov protein kom txaus noj txhua hnub hauv 3 lossis 4 zaug kom koj lub plab zom mov mus thiab muab sijhawm rau koj lub cev kom haum.
Tshaj tawm koj cov protein noj txog 3 lossis 4 teev sib nrug kom zom cov zaub mov yav dhau los lossis haus dej ua ntej txav mus rau tom ntej. Cov protein yog qhov puv heev, yog li koj yuav tsis zoo li noj dab tsi li ob peb teev lawm
Txoj Kev 3 ntawm 4: Ua Protein co rau kev tawm dag zog
Kauj Ruam 1. Xaiv cov kua hauv paus thiab cov txiv hmab txiv ntoo ntxiv rau sib xyaw nrog koj cov hmoov protein
Muaj ntau ntau yam zaub mov txawv thaum nws los ua koj tus kheej cov protein co. Txhua daim ntawv qhia muaj peb lub hauv paus tseem ceeb: cov kua hauv paus, txiv hmab txiv ntoo rau tsw, thiab cov hmoov protein.
- Cov kua hauv paus feem ntau yog hom mis lossis kua mis, tab sis cov dej dawb kuj tseem siv tau zoo thiab yuav txo cov calories ntawm qhov co. Xaiv cov mis los yog yoghurt yog tias koj xav tau cov protein ntau, tab sis siv dej yog tias koj tsis xav hla koj li nyiaj txhua hnub.
- Qee cov txiv hmab txiv ntoo uas suav nrog suav nrog cov protein co xws li txiv tsawb, txiv hmab txiv ntoo, thiab txiv nkhaus taw, tab sis xaiv txiv hmab txiv ntoo uas koj nyiam. Zam cov txiv hmab txiv ntoo uas muaj kua xws li txiv hmab txiv ntoo thiab txiv kab ntxwv vim tias lawv cov tsw qab yuav tsis dhau los ua qhov muaj zog thiab yuav ua rau koj co ntau dua dej.
Kauj Ruam 2. Ncuav koj lub hauv paus ua kua rau hauv rab ua ntej lwm yam
Ncuav li 1 khob (240 ml) ntawm koj cov kua ua kua xaiv rau hauv rab. Mis, dej, thiab txawm tias yoghurt yog cov kev xaiv zoo rau cov kua hauv paus, tab sis ua raws qhov twg daim ntawv qhia suab zoo rau koj. Koj tuaj yeem siv cov kua ntau lossis tsawg dua yog tias koj xav kom koj cov dej tshee ntau dua lossis tsawg dua, nyob ntawm koj tus kheej nyiam.
- Nco ntsoov siv tsawg kawg 0.5 khob (120 ml) ntawm cov kua kom sib xyaw txhua yam khoom xyaw ua ke.
- Rau qhov kev xaiv qab zib, sib tov ua ke 1 khob (250 ml) ntawm vanilla almond mis, 30 g (2 tbsp) ntawm cov hmoov protein, 1 txiv tsawb, thiab ib txhais tes ntawm cov txiv ntoo txhoov.
Kauj Ruam 3. Sib tov koj cov hmoov protein thiab koj cov kua hauv paus hauv rab rab
Ntsuas tawm 30 g (2 tbsp) ntawm koj cov hmoov protein uas tau xaiv thiab sib tov nrog koj cov kua ua kua xaiv. Koj tsis tas yuav ua kom cov hmoov yaj tag, vim lub tshuab ziab khaub ncaws yuav ua rau koj tom qab, tab sis sim zam kom tsis txhob ntau dhau ntawm ob sab.
Koj tuaj yeem plam qee cov hmoov protein yog tias nws tau nyam mus rau ob sab ntawm koj lub ntim, yog li saib xyuas kom tau tag nrho cov hmoov hauv cov kua kom tau txais cov protein ntau
Kauj Ruam 4. Ntxiv cov txiv hmab txiv ntoo, txiv ntseej, thiab lwm yam ntxiv los ua kom qab rau koj
Ntxiv koj cov txiv hmab txiv ntoo thiab lwm yam ntxiv rau hauv lub tshuab ziab khaub ncaws thiab thawb lawv nrog lub tshuab ntxhua khaub ncaws lossis nrog koj txhais tes kom haum txhua yam hauv. Yog tias koj siv lub thawv tshwj xeeb co kom sib xyaw koj cov khoom xyaw, tsuas yog sau nws mus rau saum cov txiv hmab txiv ntoo thiab lwm yam khoom xyaw.
- Siv me me ntawm cov txiv hmab txiv ntoo, txiv tsawb tag nrho, lossis lwm yam txiv hmab txiv ntoo txhoov ntxiv rau hauv koj lub tshuab ua kom qab zib thiab tsw qab.
- Koj kuj tseem tuaj yeem ntxiv ib txhais tes ntawm cov txiv ntseej, zoo li almonds lossis txiv laum huab xeeb, rau koj cov smoothie rau ntxiv fiber, protein, thiab tsw. Muab nws ntev me ntsis kom tawg cov khoom xyaw nyuaj no.
Kauj Ruam 5. Muab cov hmoov sib tov qis thiab maj mam tig lub nrawm kom siab
Pib lub tshuab ziab khaub ncaws ntawm qhov chaw qis kom sib tov txhua yam ib puag ncig thiab maj mam tig qhov nrawm mus rau qhov siab dhau ib feeb. Qhov no tau txais kev sib xyaw sib luag tshaj plaws ntawm txhua cov khoom xyaw thiab ua kom ntseeg tau tias txhua yam yog hauv av thiab nthuav tawm tusyees thoob plaws haus.
- Yog tias qhov co tseem zoo li kua heev, ntxiv qee qhov ntxiv thiab yoghurt kom tuab nws.
- Yog tias co zoo li tuab dhau rau haus, ntxiv qee qhov ntawm koj cov kua hauv paus thiab sib tov dua kom xoob nws.
Txoj Kev 4 ntawm 4: Muab cov hmoov protein ua lwm yam dej haus
Kauj Ruam 1. Sib tov cov hmoov protein thiab dej kom yooj yim rau haus
Dej yog qhov feem ntau sib xyaw nrog cov hmoov protein vim nws yooj yim heev, pheej yig heev, thiab nws tsis saj phem heev. Tsuas yog ntxiv 30 g (2 tbsp) ntawm cov hmoov protein rau hauv lub khob siab ntawm cov dej txias thiab sib tov nws ib puag ncig nrog rab rawg txhawm rau txhawm rau txhawm rau txhawm rau txhawm.
- Thaum nws tsis tau piav qhia ntau lossis tshwj xeeb tshaj yog qab, qhov no yog qhov zoo tshaj plaws rau thaum koj tsis muaj lub zog los tawm ntau yam khoom xyaw thiab npaj cov dej haus tshwj xeeb.
- Ntxiv zib ntab rau koj cov dej haus kom ua kom yooj yim me ntsis thiab ntxiv cov qab zib, tsw qab.
Kauj Ruam 2. Muab cov hmoov protein tov nrog mis nyuj lossis lwm yam mis ntxiv rau cov protein ntxiv
Ob leeg mis nyuj tsiaj thiab mis tsis muaj mis nyuj muaj cov ntsiab lus muaj protein ntau, yog li qhov no yog kev sib xyaw zoo tshaj plaws rau cov neeg uas xav tau ntau dua li qhov niaj hnub pom zoo. Sib tov 30 g (2 tbsp) ntawm cov hmoov protein nrog lub khob mis nyuj siab thiab sib xyaw ua ke nrog rab rawg txhawm rau txhawb nqa ob qho tib si koj cov protein kom tsawg thiab koj cov calcium.
- Xaiv rau cov vitamin D mis, yog tias muaj, txhawm rau ntxiv koj cov khoom noj.
- Ib khob mis nyuj muab 1/3 ntawm qhov pom zoo txhua hnub ntawm cov calcium, yog li sib xyaw cov hmoov protein thiab mis nyuj tsawg.
Kauj Ruam 3. Sib tov cov hmoov protein nrog koj kas fes kom muaj protein ntau thaum sawv ntxov
Whey protein tshwj xeeb tshaj yog zoo rau kas fes vim nws tuaj yeem yog lwm txoj hauv kev rau creamer (txawm hais tias koj tseem tuaj yeem suav nrog qhov ntawd ib yam). Tsis muaj teeb meem hom twg ntawm cov hmoov protein koj xaiv, kas fes kub muaj npe nrov ua cov hmoov protein sib xyaw ua ke - ncuav 30 g (2 tbsp) ntawm cov hmoov protein qeeb heev rau hauv koj cov kas fes thaum koj tas li ua rau nws tiv thaiv kom tsis txhob sib tsoo.
- Koj tseem tuaj yeem sib xyaw cov hmoov protein thiab kas fes ua ke, ua rau muaj dej cawv zoo li cappuccino. Qhov no ua haujlwm zoo tshaj nrog kas fes iced.
- Yog tias koj xav tiv thaiv kev sib sau ua ke, ntxiv mis ua ntej, tom qab ntawd ntxiv cov hmoov protein thiab sib tov ua ke cov mis thiab hmoov nrog rab rawg. Tom qab ntawd, ntxiv kas fes thiab do tas li txhawm rau txhawm rau txhawm rau ib qho ntxiv.
