Cov kev ua si kev noj haus rau ib co ntawm cov nqaij - protein

Zoo nkauj lub cev zoo meej - ib tug complex thiab txoj kev uas ntev mus perfection. Qhov no txoj kev yuav kis tsis tau txhua, tsis tag nrho cov muaj lub dag lub zog thiab muaj siab. Feem ntau, zoo nkauj thiab muaj tseeb proportions yuav tsum tau nqaij. Qhov no yog tsis xws li ib tug yooj yim txheej txheem - no xav tau zoo kev kawm thiab zoo, ntau cov zaub mov. Muaj yog ib tug tshwj xeeb kev ua si kev noj haus rau nkag mus rau hauv nqaij ntshiv. Protein - ib qho ntawm tus neeg sawv cev ntawm no hom ntawm cov khoom, uas yog ib tug tshwj xeeb qhov chaw ntawm cov protein thiab cov amino acids.

Yuav ua li cas yog nws?

Protein - ib qho ntawm feem ntau cov hom ntawm cov kev ua si tshuaj, yog nquag siv los ntawm tag nrho cov ncaws pob (tsis yog bodybuilders). Niaj hnub no nws yog ib qhov nyuaj rau xav txog tej yam ib tug kws bodybuilder tsis muaj ib hub ntawm no yeeb tshuaj nyob rau hauv tsev, yog li ntawd muaj yog - nws yog tsuas tsis yooj yim sua. Tom qab tag nrho, muaj tshwj xeeb tej yam kev mob rau lub recruitment ntawm nqaij loj. Protein yog ib tug ntawm lawv. Tam sim ntawd nws yuav tsum tau muab sau tseg tias nws yog tsis muaj Science News for KIDS! Qhov no tsis yog ib qho anabolic neeg sawv cev, ib tug kev noj haus ntxiv uas muaj ib tug tej yam muaj pes tsawg tus ntawm cov tsiaj thiab cog proteins uas yog tsim nyog rau kom zoo mob txoj kev loj hlob. Nyob rau hauv qhov tseeb, tom qab ib ce muaj zog rau cov nqaij ntshiv nyob rau hauv kev nyuaj siab, microtrauma, thiab tsis muaj zog. Nyob rau hauv lub qhaj ntawv ntawm qhov yuav tsum tau npaum li cas ntawm cov as-ham rau hauv lub cev, lawv pib mus ua txhaum down lawv tus kheej, synthesizing tshaj zog. Protein koob tshuaj tiv thaiv xws li ib tug txheej txheem, tab sis, theej, muab cov nqaij tag nrho cov tsim nyog cov khoom xyaw uas ua rau lawv pib loj hlob tuaj. Nws yog yog li ntawd hu los siv rau cov leeg nrhiav neeg ua hauj protein, thiab thaum lub sij hawm qhuav, thaum lub kis las yog ua hauj lwm rau nyem.

Yuav ua li cas yog zoo?

Firstly, lub protein yog txig absorbed los ntawm lub cev, vim hais tias cov sib tov yog diluted nrog dej los yog mis nyuj (nyiam dua lub thib ob). Peb txhua tus yeej paub hais tias cov kua zaub mov tiav sai npaum li cas thiab ntau nraaj tshaj ntxhib thiab nyuaj.

Nws yooj yim mus siv, thaum siv ib yam tsawg kawg nkaus ntawm lub sij hawm. Nws yog ib tug tshaj plaws thaum koj noj tag nrho cov pob ntawm tsev cheese 20-30 feeb, thiab lwm heev thaum koj haus dej haus noj co rau 2-3 feeb.

Whey protein muaj lub siab tshaj plaws lom nqi. Vim li no, nws khoom siv rau lub cev nrog protein outperform lwm yam khoom noj khoom haus, ua li no tseem ceeb rau muab hwj huam mob. Protein tsub kom lub zuag qhia tag nrho cov leeg loj, shaping qhov tsim nyog ntim thiab nyem.

Yuav ua li cas yuav nws?

Protein rau hnyav txheej yog zoo tshaj plaws coj nyob rau hauv ob hom: casein thiab whey. Tus thawj nqis thiab absorbed rau hauv cov nqaij nyob ib ncig ntawm 5-6 xuab moos, raws li nws, muab lawv nrog me me tag nrho cov sij hawm. Noj nws thaum hmo ntuj, koj muaj peev xwm ho kom ntshiv cev huab hwm coj. Qhov thib ob hom yog lub caij nyoog rov qab - nws yog sai heev absorbed.

"Chaw sam roj" nyob rau hauv no protein yuav tsum ua ntej thiab tom qab txoj kev kawm. Tshwj xeeb tshaj yog nthuav yog lub caij thaum koj qhib ib tug protein-carbohydrate qhov rais - ib tug tej lub sij hawm ntawm lub sij hawm (30-40 feeb tom qab qoj ib ce) nyob rau hauv lub cev muaj ib tug mob txaus ntawm muab kev pab cuam, uas yog vim li cas muaj yog ib leeg catabolism. Yog li, cov nqaijrog ntawm nqaij loj teem - ib lub caij uas tej kev kawm neeg ua ncaj thaum ua si.