Kev haus whey protein yog lub tswv yim zoo yog tias koj xav tsim cov leeg nqaij, hlawv rog, lossis hloov ob peb pluas noj. Txhawm rau haus cov protein whey kom raug, koj yuav tsum xaiv hom whey, ntsuas koj cov hmoov kom raug, thiab sib tov nws mus rau hauv cov dej qab los yog smoothie. Tom qab ntawd, lub sijhawm thaum koj haus koj cov co lossis smoothies raws li qhov haujlwm koj xav kom koj cov whey ua. Haus nws thaum sawv ntxov yog tias koj tab tom hloov pluas tshais lossis sim pib koj hnub, lossis haus nws tom qab kev tawm dag zog los pab kho cov leeg nqaij thiab poob phaus.
Cov kauj ruam
Txoj Kev 1 ntawm 4: Xaiv Cov Hmoov Hmoov
Kauj Ruam 1. Yuav cov hmoov whey mloog zoo yog tias koj nyuam qhuav pib tawm
Whey mloog zoo yog hom whey feem ntau ntawm lub khw, thiab tus nqi ntawm cov protein tiag hauv nws txawv ntawm 25-90%. Cov npe feem ntau ntawm cov whey mloog zoo nyob ib puag ncig 80% cov protein nrog cov rog thiab cov zaub mov sib faib tawm lwm 20%. Pib nrog cov hmoov zoo yog tias koj tsis siv los ua haujlwm lossis haus whey protein. Saib rau qhov mloog zoo uas tsawg kawg 80% whey.
Yog tias koj tau noj cov protein ntau los yog ci zoo, tej zaum koj yuav tau noj whey mloog zoo
Kauj Ruam 2. Tau txais whey cais tawm yog tias koj tsis muaj lactose
Whey cais tawm hauv cov hmoov thiab cov khoom noj txom ncauj, thiab yog 90-95% cov protein. Tsis zoo li cov hmoov zoo, tshuav 5-10% muaj cov rog tsawg heev thiab lactose hauv nws, feem ntau vam khom cov zaub mov thiab dej noo xwb. Rho tawm cov whey protein ntau kim dua li mloog zoo vim tias nws siab dua qub.
Ceeb toom:
Qee qhov cais tawm tseem muaj mis nyuj haus. Nyeem cov ntawv kom zoo zoo yog tias koj ua xua rau cov khoom siv mis nyuj.
Kauj Ruam 3. Tau txais cov protein whey hydrolyzed rau cov protein ntshiab uas muaj
Hydrolyzed protein mus dhau ib puag ncig ntxiv ntawm kev ua kom tshem cov rog thiab cov zaub mov tsis xav tau los ntawm hmoov. Qhov no feem ntau txhais tau tias hydrolyzed whey yog daim ntawv dawb huv tshaj plaws ntawm whey hauv khw. Tau txais cov kua mis uas muaj hydrolyzed yog tias koj xav tau cov protein ntshiab tshaj plaws, tsis xav tau cov zaub mov ntxiv thiab cov rog, lossis muaj teeb meem zom zom zom zaws thiab mloog zoo.
Vim yog kev ua tiav ntxiv, cov kua mis uas muaj hydrolyzed nyhav ntau dua li kev mloog zoo lossis cais cov whey. Cov txiaj ntsig yuav tsis tsim nyog rau koj
Kauj Ruam 4. Xaiv qhov tsw raws qhov koj nyiam
Whey tsis saj zoo heev ntawm nws tus kheej, yog li nws los ntawm ntau yam tsw. Koj tuaj yeem yooj yim nrhiav cov qhob noom xim kasfes, vanilla, lossis txiv pos nphuab whey, tab sis lwm yam tsw muaj nyob. Pib los ntawm kev yuav khoom me me ntawm qhov tsw tshiab, tsuas yog thaum koj tsis nyiam.
- Zam kev yuav khoom qab zib whey protein. Txawm hais tias nws saj zoo dua, nws tsis yog kev noj qab haus huv ntxiv yog tias koj tab tom sim poob phaus.
- Yog tias koj xav txo qhov saj ntawm whey hmoov hauv koj cov smoothies, tau txais lub teeb vanilla tsw. Cov ntawv sau Vanilla yuav yooj yim dua los ntawm cov txiv hmab txiv ntoo uas koj ntxiv rau koj haus.
Txoj Kev 2 ntawm 4: Ntsuas Koj Cov Hmoov
Kauj Ruam 1. Siv ib ncig 30 grams ntawm cov hmoov protein ib hnub ib zaug nyob ntawm koj qhov hnyav
Tus nqi ntawm cov protein uas koj yuav tsum tau haus txhua hnub yog nyob ntawm seb koj nquag npaum li cas, koj muaj hnub nyoog li cas, thiab seb koj yog txiv neej lossis poj niam. Ib tus neeg laus tsis ua haujlwm tsuas yog pib ua haujlwm tshiab yuav tsum haus ib puag ncig 0.4 grams protein ib phaus ntawm lub cev hnyav kom tau raws li qhov xav tau txhua hnub. Qhov no txhais tau tias koj yuav tsum tau noj ib ncig 30 grams ntawm cov protein yog tias koj noj 3 pluas noj ib hnub.
Txiv neej yuav tsum haus me ntsis cov protein ntau dua li poj niam. Muaj cov lus pom zoo rau cov piv txwv luam tawm ntawm txhua qhov khoom tshwj xeeb
Tswv yim:
Cov hom sib txawv ntawm cov protein whey muaj cov lus pom zoo sib txawv. Saib ntawm koj lub ntim ntawm whey txhawm rau txiav txim siab ntau npaum li cas whey koj hom tshuaj pom zoo.
Kauj Ruam 2. Ntxiv whey ntxiv rau koj cov zaub mov yog tias koj tab tom sim tsim cov leeg
Yog tias koj tab tom sim tsim cov leeg nqaij thaum ua haujlwm ntawm koj txoj haujlwm, koj yuav tsum tau haus cov protein ntau-ntawm 0.6 thiab 0.8 grams ib phaus ntawm lub cev hnyav. Yog tias koj yog tus sib tw kis las thiab tseem tab tom txwv koj cov caloric txhua hnub, koj yuav xav tau nce mus txog 0.9 grams ib phaus.
Ib tus neeg laus 180 phaus ntawm kev ua haujlwm niaj hnub yuav tsum haus ntawm 0.5-0.75 grams ntawm cov protein txhua hnub rau txhua phaus ntawm lub cev hnyav
Kauj Ruam 3. Siv 10-20 grams ib zaug yog tias koj tab tom noj zaub mov kom poob phaus
Qhov qis dua ntawm cov protein whey yuav pab txhawb cov leeg kev loj hlob thiab kev txhim kho thaum pab koj hlawv roj. Yog tias koj tab tom txwv koj cov zaub mov kom pab poob phaus, ntxiv koj cov protein kom tsawg los ntawm kev ntxiv qee cov whey. 10-20 grams yuav pab koj cov leeg kom noj qab haus huv thaum pab hlawv roj hauv lub cev.
Txoj Kev 3 ntawm 4: Ua Protein Shake
Kauj Ruam 1. Ntxiv koj cov hmoov protein rau hauv koj lub taub ntim dej
Cov khoom noj muaj protein ntau tuaj nrog cov scooper uas tuav cov hmoov tshwj xeeb (feem ntau nyob ib puag ncig 30 grams). Yog tias koj cov protein whey tsis, lossis yog tias koj tau poob lub daus, siv ib diav. 1 diav yuav nyob ib puag ncig 8 grams nyob ntawm qhov tshwj xeeb ntom ntawm koj cov hmoov. Koj kuj tseem tuaj yeem siv chav ua noj kom ntsuas nws.
Yog tias koj nyuam qhuav qhib koj cov protein whey thiab tsis pom daus zaum saum toj, nqa rab riam butter thiab khawb ib ncig cov hmoov. Cov scoops feem ntau faus hauv qab
Kauj Ruam 2. Muab qee cov zaub tso rau hauv yog tias koj tab tom hloov zaub mov
Yog tias koj tab tom hloov koj cov pluas noj nrog cov protein co, ntxiv qee cov zaub los hloov cov as -ham uas koj ploj lawm los ntawm cov zaub mov txheem. Celery thiab zaub xas lav yog cov nyiam xaiv, tab sis zaub ntsuab yog qhov kev xaiv zoo yog tias koj tsis nyiam cov kua zaub vim nws yuav tsis ntxiv ntau qhov tsw. Ntxiv 1-2 khob ntawm cov veggies rau koj lub taub ntim dej.
Yog tias koj cov zaub twb haum rau hauv koj lub khob ntim quav, koj tsis tas yuav ua dab tsi rau lawv. Yog tias lawv tsis ua, koj tuaj yeem tsoo lawv ib nrab los ntawm txhais tes lossis txiav lawv ib zaug lossis ob zaug ntawm daim ntawv txiav nrog tus kws ua zaub mov riam
Kauj Ruam 3. Ntxiv 1-2 puv tes ntawm cov txiv hmab txiv ntoo tshiab rau qhov tsw qab dua
Ntxiv cov txiv hmab txiv ntoo ua ke uas koj xav tias yuav saj zoo. Kev sib xyaw ua ke zoo li txiv pos nphuab thiab blueberry lossis kiwi thiab txiv pos nphuab yuav ib txwm ua tau zoo ua ke. Koj kuj tseem tuaj yeem siv cov txiv hmab txiv ntoo ib leeg rau qhov sib txawv tsw txawv. Koj tuaj yeem siv cov txiv hmab txiv ntoo tshiab lossis khov. Muab koj cov txiv hmab txiv ntoo tso rau hauv lub khob ntim rau saum koj cov hmoov los yog veggies.
Tswv yim:
Yog tias koj xav kom cov txiv hmab txiv ntoo los ua tus nyiam cov txiaj ntsig ntawm koj cov co, yuav cov vanilla tsw qab ntawm cov protein whey. Lawv yuav muaj qhov cuam tshuam tsawg dua ntawm qhov saj ntawm koj co thiab koj yuav tsuas yog saj cov txiv hmab txiv ntoo.
Kauj Ruam 4. Suav nrog 2 diav roj uas muaj roj zoo li txiv laum huab xeeb lossis noob flax
Tso 2 diav (30 mL) ntawm koj cov rog noj qab haus huv rau hauv koj lub taub ntim quav. Txiv laum huab xeeb yuav hloov qhov tsw ntawm koj co, thaum cov noob flax yuav tsis tshua pom. Lwm cov kev xaiv suav nrog cov noob taub dag, cashews, lossis almonds. Nrog rau kev noj qab haus huv rog hauv koj co yuav pab koj lub plab zom zaub mov, ua kom koj lub zog nce qib, thiab pab tau cov txheej txheem hlawv roj.
Kauj Ruam 5. Tshaj tawm koj cov co nrog koj tus tov khoom thiab muab sib tov
Cov kev xaiv sib xyaw uas nrov tshaj plaws yog dej, mis tsis tu ncua, thiab mis nyuj mis. Siv dej yog tias koj tsis muaj lactose lossis xav nyob hauv dej. Siv mis los yog mis nyuj mis yog tias koj xav tau tuab dua, ua kom zoo dua. Sau qhov seem ntawm koj lub raj mis sib xyaw nrog koj lub tov khoom, tawm hauv 2-3 ntiv tes (5.1–7.6 cm) nyob rau sab saum toj kom koj cov hniav tuaj yeem muaj chav txiav cov khoom xyaw.
Koj tuaj yeem sau koj cov dej khov ua ntej ntxiv koj cov khoom sib tov los ua cov dej khov, lossis ncuav nws hla cov dej khov kom nws txias
Txoj Kev 4 ntawm 4: Sijhawm Siv Koj Cov Protein
Kauj Ruam 1. Haus co tom qab ua haujlwm kom koj cov leeg noj qab nyob zoo
Haus koj cov protein whey hauv 30 feeb ntawm koj qhov kev tawm dag zog los pab koj cov leeg kho. Koj lub cev hlawv los ntawm ntau cov protein, cov as -ham, thiab calories thaum lub sijhawm ua haujlwm, thiab cov protein co yuav pab hloov cov khoom noj thiab cov protein no kom noj qab haus huv thiab muaj txiaj ntsig.
Yog tias koj haus koj cov co tom qab kev tawm dag zog tas li, koj yuav pib pom tias koj tsis mob npaum li koj ib txwm ua. Qhov no yog vim tias whey pab cov leeg rov tsim dua tom qab lawv tau nruj
Kauj Ruam 2. Muaj kev co thaum sawv ntxov kom pib koj hnub
Cov protein co yog qhov hloov pauv zoo rau khob kas fes. Cov protein, cov as -ham, thiab cov rog hauv cov whey protein co yuav txhawb zog thiab ua kom koj sov thaum ntxov nyob rau ib hnub. Cov protein co thaum sawv ntxov kuj tseem pab koj cov leeg so kom txaus thiab npaj rau txhua qhov kev tawm dag zog thaum sawv ntxov lossis mus ncig tom haujlwm.
Muaj kas fes-flavored protein hmoov nyob rau hauv kev ua lag luam yog tias koj xav rov ua cov khob kas fes thaum sawv ntxov
Kauj Ruam 3. Siv co los hloov pluas mov yog tias koj tab tom noj zaub mov lossis lig dhau lawm
Yog tias koj yuav tsum khiav tawm ntawm lub qhov rooj sai thiab tab tom yuav plam pluas noj, koj tuaj yeem siv cov protein co los hloov cov khoom noj uas koj tab tom yuav plam. Koj kuj tseem tuaj yeem siv cov protein co ua zaub mov hloov yog tias koj tab tom sim txo qis calories lossis txwv koj cov zaub mov kom poob phaus.
Sim tsis txhob hloov ntau dua 1 pluas noj txhua hnub nrog cov protein co
Ceeb toom:
Koj tsis tuaj yeem hloov txhua pluas noj nrog cov protein co. Nws yog qhov txaus ntshai, txij li koj lub cev yuav plam ntau cov zaub mov thiab cov as -ham uas koj tsis tuaj yeem hloov nrog co.
