Protein shakes rau poob: xyuas. Muaj pes tsawg leeg thiab kev npaj ntawm protein dej qab zib rau poob phaus

Jogging nyob rau hauv thaum sawv ntxov, yuav mus rau qhov sauna, siv pharmacological tshuaj, acupuncture - yog vim li cas tsis cia li resorted xav kom poob phaus. Lawm, fashionable nta protein shakes rau poob xyuas uas heev sai sai kis nyob rau hauv cov xov xwm, attracted tus mloog ntawm ib feem peb ntawm lub teb chaws tus pej xeem. Tiag zoo cocktail daws ntev-sawv teeb meem ib zaug thiab rau tag nrho cov? Qhov no yog tsim nyog los nkag siab.

Lub ntiaj teb no tus zoo tshaj plaws cocktails

Thiab ntawm no yog ib qho piv txwv ntawm yuav ua li cas yuav ua rau ib tug protein co rau poob nyob rau hauv tsev. "Paab Ua ke" - hais tias lwm xov xwm ntawm ib tsab xov xwm nyob rau hauv ib tug poj niam magazine. Tag nrho cov khoom xyaw yog muaj nyob rau hauv lub lag luam thiab yog heev pheej yig, yog tsim nyog nws tsuas muaj cai los mus sib tov nyob rau hauv ib tug tej yam kev faib ua feem - thiab lub cocktail yog npaj txhij. Polstakana skimmed mis nyuj tov nrog 200 g ntawm hwv. Ncuav lub resulting sib tov txiv puv luj kua txiv thiab ntxiv ob tsawb. Txuj lom sib tov diav chocolate thiab cov noob txiv muab tshuaj txhuam (hom "Nutella"). Thiab muaj ntau lab tus cov zaub mov txawv. Pom nyob rau hauv qhov kev piav qhia ntawm lub goodies uas supposedly pab nyob rau hauv poob phaus, feem ntau ntawm cov neeg uas xav kom sai poob phaus tsis txawm tshwm sim qhov teeb meem ntawm high-calorie khoom noj. Yog li ntawd, ua ntej koj ua tau ib lub tsev ib tug protein co rau poob phaus, koj yuav tsum to taub yuav ua li cas tib neeg lub cev ua hauj lwm. Dab tsi ua rau nws mus nce thiab poob phaus, thiab yuav ua li cas rau kom tus txheej txheem no tsis xyuas nws tus kheej.

amino acid qhov chaw

Tej protein thaum noj tsim rau cov amino acids thiab piam thaj. Amino acids yog cov building blocks ntawm lub cev, thiab cov nplooj zib mus rau hauv glycogen tom hloov dua siab tshiab mus ua zog los yog muaj roj cell. Yog hais tias ib tug neeg muaj tsis muaj lub cev ua ub no, zoo li cas ntawm kev tsim kho yuav peb tham? Qhov teeb meem yog hais tias, kev kawm mus rau ib tug txhav noj cov zaub mov thiab lub cev pib tshaib plab, muaj siv tag nrho cov reserves ntawm glycogen, yog sim kom tau lub zog los ntawm nqaij thiab muaj roj. Thiab yog hais tias lub roj yuav tsis tau replenishment, cov nqaij ntshiv yuav tsum rov qab. Rov qab yog vim qhov tsawg ntawm cov amino acids thiab lub synthesis ntawm tej nqaij. Hais tias yog, protein shakes rau poob xyuas koj nyeem txog kev zoo siab tib neeg yeej muab kev koom tes nyob rau hauv tus txheej txheem ntawm burning roj, Txawm li cas los, ib tug indirect txoj kev.

Nws yog tsim nyog los paub

Ua ntej xa mus rau cov protein ntau shakes, koj yuav tsum paub txog cov yam ntxwv ntawm tus tib neeg lub cev, tshwj xeeb tshaj yog cov metabolism. Cov khoom noj muaj xws li tej yam tib neeg tsawg ntawm cov complex tshuaj xws li protein, carbohydrates thiab nqaijrog nyob rau hauv ib proportions. Ntawm cov hoob kawm, yog tias koj noj ib tug protein yuav muaj ib tug metabolic teeb meem, uas yuav ua rau muaj kev cuam tshuam ntawm cov hauj lwm tseem ceeb hauv nruab nrog cev xws li lub siab, pancreas, ob lub raum thiab hnyuv ib ntsuj av. Nyob rau hauv physiology muaj ib tug tshwj xeeb muab xam, uas yog siv rau tej kab mob.

1. Qhov tsawg kawg nkaus calorie kom tsawg rau ib qho hauj lwm ntawm lub cev yuav tsum tau 25 kcal ib 1 kg ntawm lub cev hnyav.
2. Lub sij hawm tsawg ntawm cov protein thiab carbohydrate yuav tsum muaj tsawg tshaj li 2 grams thiab 3, ntsig txog, ib 1 kg lub cev hnyav.

Paub txog hais tias 1 gram roj muaj 9 calorie ntau ntau thiab grams ntawm cov protein thiab carbohydrate muaj 4 calorie ntau ntau, ib qho yooj yim mus nqa tawm zauv thiab paub lub cev yuav tsum tau ntawm complex tshuaj. Nyob rau hauv txhua rooj plaub, lub xam qhia tau hais tias ib tug tseem ceeb tsis muaj protein. Daim ntawv qhia protein shakes rau poob yuav tsum tau siv sij hawm account ntawm cov suav.

Los ntawm kev tshawb xav xyaum

Raws li ib qho piv txwv, peb yuav tau xam lub hnub yuav tsum tau muaj txoj tshuaj rau ib tug kab mob, e.g., 70 kg. Caloric xav tau kev pab yuav tsum tau 25 x 70 = 1750 Kcal. Tau txais daim ntawv ntawm cov nqaijrog yuav tsum 2 gram thiab cov caloric - ib tug 8 x 70 Kcal = 560 Kcal. Carbohydrates, feem - 840 kcal. Sibhawm yog xam los ntawm subtracting cov proteins thiab carbohydrates ntawm tag nrho cov kev thov - 350 Kcal los yog 38 g. Muaj ceeb thawj tsis yog vim insufficiency ntawm cov zaub mov nkag mus rau hauv lub cev rau lub zog ntau lawm. Ua li no, proportionally curtailed nqaijrog thiab carbohydrates. Feem pua ntawm cov tshaj ntawm cov complex tshuaj nyob rau hauv lub cev yuav tsum tsis txhob ntau tshaj ntau tshaj 10%, txwv tsis pub lub cev yuav tshwm sim kev nyuaj siab thiab nws cov lus teb rau txhua tus neeg yog unpredictable. Nyob rau hauv xws li mob, yuav pab protein co daim ntawv qhia rau poob phaus. Kom protein tsawg nrog ib tug tsis txaus tus nqi ntawm carbohydrates thiab muaj roj yuav ua rau lub cev coj zog los ntawm lub roj hlwb. Ntawm cov hoob kawm, los ua protein cocktails xav tau ib lub rooj ntawm cov khoom uas tag nrho cov muaj pes tsawg leeg ntawm cov nqaijrog, nqaijrog thiab carbohydrates. Peb yuav tsum tsis txhob hnov qab txog cov calorie ntau ntau.

thawj noj tshais

Nyob rau hauv thaum sawv ntxov, tom qab koj sawv, koj lub cev yuav tsum tau tsis tsuas yog ib lub ceev ceev protein thiab carbohydrates, thiab leej twg yuav tsum tau them lub cev nrog lub zog thoob plaws hauv lub hnub. Yog li ntawd, cov muaj pes tsawg leeg protein ntau shakes rau poob yuav tsum muaj txoj carbohydrates. Piv txwv li, tov txaus nyob rau hauv ib tug rab nrog rau 200 ml ntawm mis nyuj, 200 grams ntawm hwv thiab 100 grams tshiab txiv pos nphuab, los xyuas kom meej me nyuam ntawm cov nqaijrog thiab carbohydrates 35 g thiab 25 g, ntsig txog. Roj cov ntsiab lus yog 3 grams thiab calorie cov ntsiab lus - 282 kcal. Txiv pos nphuab yuav muab tau yooj yim hloov los ntawm lwm cov txiv hmab txiv ntoo uas yog muaj nyob rau hauv lub chav ua noj. Qhov loj tshaj plaws uas lub qab zib cov ntsiab lus nyob rau hauv nws yog tsawg heev. Mis interchangeable kefir los yog yogurt, tsev cheese, tiam sis yuav tsis raug tshem tawm. Heev yooj yim haus, tab sis qhov no yog ib tug prelude mus noj su, uas yuav tsum muaj kom tiav thiab muaj xws li ib tug carbohydrate-muaj khoom noj xws li oatmeal thiab buckwheat porridge, scrambled qe nrog zaub, nyob rau hauv huab mob - ib tug ob peb qhaub cij nrog mov ci. Yog hais tias possibilities rau ib tug tag nrho noj tshais muaj, tsis muaj ib tug bothers los ua ib tug noj cocktail. Los ua lub ntsiab lus ntawm cov mis nyuj ib nrab, ntawm lub oat groats ntxiv Fast Khoom noj khoom haus qhuav. Koj yuav tsum tau pib nrog 50 grams tauj ib pab. Muaj tau mus siv kom lub saj, ntau npaum yuav tsum tau nce mus 100 grams ntawm porridge ib hnub twg.

Ua ntej noj su deb

Thiab yog hais tias ua ntej noj hmo yog tseem muaj ib tug ob peb teev, thiab kuv tshaib plab unbearable, koj muaj peev xwm npaj tau koj tus kheej ib lub teeb cocktail nrog ib tug tsawg kawg nkaus ntawm calorie ntau ntau, rau ib los yog ob teev kom los siav koj tshaib plab. Dua cov mis nyuj? Tsis tas, mis nyuj - cia li ib tug ntawm cov kev xaiv uas raws li ib lub hauv paus, uas yuav tsum tau hloov los ntawm dej los yog kua txiv, mus saj los ntawm tsim koj tus kheej protein shakes rau poob phaus. Xyuas ntawm cov neeg yuag paub meej tias no qhov tseeb. Raws li, qhov 250 ml ntawm qab zib-free txiv kab ntxwv kua txiv yuav tsum tau tov nyob rau hauv ib tug rab nrog ib tug txiv tsawb thiab 100 grams ntawm txiv laum huab xeeb tsis roasted. Thaum cov qhov tso zis tau 30 g protein thiab 40 g carbohydrate. Ib tug me me bust ntawm cov nqaijrog - 40 grams, tab sis lawv yog tsim nyog, vim hais tias ceev yog ib qhov chaw ntawm omega acids. Ntawm cov hoob kawm, brute quab yuam thiab calorie ntau ntau - 450 calories. Tom qab xws li ib tug dej cawv thaum noj sus yog zoo dua tsis mus rau noj greasy kua zaub los yog sausages, preferring cog cov zaub mov thiab nqaij. Judging los ntawm cov coob zus tuaj xyuas nyob rau hauv noj su nqi haus ib tug loj npaum li cas ntawm cov zaub, tsis hais txog ntawm lub hom ntawm kev npaj: tshiab, steamed los yog hau. Raws li ib tug nqaij tais yog muaj nqis hmoog rau lub nqaij qaib mis thiab nyuj steak. Fatty nqaij npuas muaj tsis muaj qhov chaw nyob rau hauv cov khoom noj ntawm loj hlob nyias tus txiv neej.

teeb noj su

Tab sis nyob rau hauv lub thib ob ib nrab ntawm lub hnub koj yuav tau nco txog carbohydrates, raws li zoo raws li txog lub sibhawm. Lub overriding hom phiaj yog daig plab zaub mov muaj nyob rau hauv protein. Raws li ib lub hauv paus zoo dua kev siv ntawm yoghurt los yog kefir volume ntawm 200 ml. Mix yuav tsum tau 100 grams ntawm cheese thiab plaub qe proteins. Nyob rau hauv kev, nws yog tsim nyog los siv tau rau lub fact tias qhov zoo tshaj plaws protein shakes rau poob yog tsim tsis muaj tus qe, uas yuav yuav tsum tau muab pov tseg, raws li lawv yog heev nyob rau hauv calorie ntau ntau. Yog hais tias lub saj ntawm nqaij nyoos protein ua antipathy los yog xav kom tiv thaiv lawv tus kheej los ntawm kis kab mob, lub qe yuav tsum tau siav thiab siv nyob rau hauv ib tug dej cawv poached protein. tsis muaj tshwj xeeb sib txawv. Raws li ib tug tshwm sim, 15 grams ntawm carbohydrate, 28 grams ntawm cov protein thiab 1 gram roj. Calorie tsuas 160 kcal. Qhov no cocktail yog txaus rau ib mus rau ob lub sij hawm rau stave tawm kev tshaib kev nqhis. Cocktails npaj tom noj su thiab tshais yuav alternated. Xws li qe thiab yogurt noj nyob rau hauv thaum sawv ntxov, thiab cheese nyob rau hauv lub yav tav su. Ces vice versa.

cocktail hmo ntuj

Muaj ntau nutritionists hais tias holograph protein co rau poob nyob rau hauv tsev yog tsis zoo tshaj plaws txoj kev uas yuav txo phaus. Tom qab tag nrho, nws tsis ua hauj lwm los xyuas kom meej me nyuam mus rau hauv lub cev ntawm tsuas yog ib qho protein. Nyob rau hauv txhua rooj plaub, txawm cov khoom rau ua noj ua haus yog xaiv, tsis muaj carbohydrates thiab nqaijrog yuav tsis ua li cas. Ntawm cov hoob kawm, los ntawm ib tug dej cawv thaum hmo ntuj yuav tsum tau tso tseg. Tab sis nws yog ua tau kom tsis txhob noj nqos tau cov carbohydrates thaum hmo ntuj. Protein protein shakes rau poob yog heev nrov nrog cov neeg uas xav kom sai tau nyob rau hauv lub cev. Cov tshuab no yog nrov thoob lub ntiaj teb no, tsuas yog Russia, qhov twg rau ib txhia yog vim li cas nws yog lam xav hais tias qhov no "Science News for KIDS". Ib tug cocktail thaum tsaus ntuj nrog ib tug protein raws li caseinate yuav pab tau heev ob ncaws pob thiab zoo tib yam cov neeg uas npau suav poob cov calories kom tshaj. Yog hais tias koj xav siv ib tug dej cawv xwb yam khoom, tsis muaj mis yogurt thiab tsev cheese yog indispensable. Cov tsos ntawm hmo ntuj los tsis nco qab, li ntawd, lub saj tau yuav tom xwb los ntawm txoj kev txuj lom: vanilla, citric acid, cardamom, txiv qaub thiab cov khoom.

npaj txhij-ua tshuaj

Xav txog yuav ua li cas npaj ib tug protein co rau poob thiab tab tom nrhiav rau cov zaub mov txawv, muaj coob tus neeg tsis txawm paub hais tias cov thawj coj nyob rau hauv qhuav ntawm kev noj haus zaub mov rau ib tug ntev lub sij hawm muab kev kho mob ntawm lawv. Piv txwv li, lub tuam txhab "Herbalife", uas yog heev nrov nyob rau hauv 70 lub teb chaws. Headquartered nyob rau hauv Teb Chaws Asmeskas, thiab lub tuam txhab yog nyob rau hauv kev ua lag luam rau decades. Yuav ua li cas lwm cov lus nug yuav ua tau ib tug neeg laus, txawj ntse tus neeg? Protein shakes rau poob "Herbalife" clinically kuaj thiab muaj kev tshwj xeeb daim ntawv pov ntawm zoo. Tsheej lab ntawm cov zoo xyuas ntawm cov neeg siab uas poob phaus, dozens ntawm kev sib tham thiab documentaries. Thiab yog hais tias koj saib - li ib txwm muaj protein ntau nrog ib tug nees koob tshuaj vitamins thiab minerals uas yog nyob rau hauv tus txheej txheem ntawm ceev metabolism yuav mus nyob rau hauv lub cev, yog vim li cas thiab pob, kiv taub hau, dryness ntawm cov plaub hau thiab tej tawv nqaij. Cocktails nrog protein "Herbalife" yuav tsum tau ua nruj me ntsis raws li cov lus qhia ntawm lub hnab, thiab nyob rau hauv txhua rooj plaub tsis pub dhau lub ntau npaum.

Lwm npaj ua tshuaj

Tab sis protein co rau poob "Faberlic" tswv yim muaj ob zoo thiab tsis zoo. Lawm, qhov tsis zoo yog ua ua ntej. Painting los ntawm tag nrho cov nyiaj ib - cov neeg es tsis txhob ntawm poob phaus tau ib tug me ntsis ceeb thawj. Raws li nws muab tawm, qhov teeb meem yog tias feem ntau cov neeg nyob rau hauv peb lub teb chaws yeej tsis tau nyeem cov lus qhia kiag li. Ascertaining ntau npaum, feem ntau hais ncaj qha mus rau qhov kev txiav txim, tab sis nyob rau hauv vain. Tom qab tag nrho cov, nyob rau hauv cov lus qhia rau kev siv nyob rau hauv cov xim dub thiab dawb, uas siv ntawm ib tug dej cawv yog pom zoo rau cov muaj nqaij ntshiv ntawm lub tshaj ntawm tag nrho lub cev muaj ceeb thawj. Roughly hais lus - yog ib tug high-calorie protein co. Nyob rau hauv tas li ntawd, cov khoom ntawm "Faberlic" yog tso cai rau yuav siv tau raws li ib tug kev hloov rau cov zaub mov ib zaug ib hnub twg. Nyob rau hauv qhov tseeb, yog tias koj siv nws es tsis txhob noj mov, qhov tshwm sim yuav tsum poob phaus, thiab qhia dab tsi tag nrho cov zoo xyuas nyob rau hauv cov xov xwm. Ntawm cov hoob kawm, ib tug yuav tsum nco ntsoov cia nyob rau hauv lub siab hais tias qhov no zoo ntawm nrhiav protein shakes rau poob nyob rau hauv pharmacies.

loj qab los noj mov

Tab sis rau cov neeg uas nyob rau hauv tas li ntawd mus rau ib tug noj qab nyob zoo noj cov zaub mov muab lawv nyiam thiab active txoj kev ua neej los ntawm kev mus saib xyuas gyms thiab cov kev pab muaj peev xwm tsis tau tsis muaj kev ua si kev noj haus. Ntawm cov hoob kawm, koj yuav tau txais ib tug tag nrho noj mov uas muaj protein ntau, tab sis qhov no yog tsis yog txhua txhua kev zoo siab. Tseeb, protein tsawg yuav tsum tau nce mus rau 3 grams ib kilogram ntawm lub cev hnyav. Thiab carbohydrates tsa mus rau 4 grams. Nyob rau hauv txhua rooj plaub, siv txhua hnub 200 grams ntawm ntshiab protein problematic thiab kim heev. Yog li ntawd, muaj ntau yam ncaws pob nyob rau hauv protein shakes ua ntej ce rau poob xws li protein. Cocktail Cov khoom xyaw txwv tsis pub carbohydrates, ua kom tau nyob rau hauv cov kev kawm rau lub cev kom noj zog los ntawm lub roj hlwb. Protein mis nyuj los yog kua txiv diluted raws li cov khw muag cov lus qhia. Rau ntawm no theem cov ndlwg ntawm carbohydrates nyob rau hauv lub cev muaj peev xwm yuav tswj tau, tab sis, theej yog maj txo. Sudden tsis ua hauj lwm ntawm carbohydrates sai sai cuam tshuam rau physiological theem: nkees, tsaus ntawm lub qhov muag. Yog li ntawd, peb yuav tham txog ib tug tus txo nyob rau hauv carbohydrate tsawg, tab sis vim hais tias ntawm kev noj haus thiab calorie ntau ntau.

Rov qab tom qab qoj ib ce

Thiab cia nutritionists txwv tsis pub noj tom qab ib tug workout rau ob teev. Qhov no yog vim hais tias cov kev txhawj xeeb tib yam zaub mov. Tab sis tsis yog cov protein, uas yuav los siav koj tshaib plab thiab tsis txhob cuam tshuam nrog rau cov txheej txheem ntawm kev puas tsuaj ntawm cov rog. Protein co tom qab ib tug workout (rau poob) nrog sai assimilation ntawm protein yuav pab tau kom sai sai los puas tej nqaij. Zoo, yog hais tias tus cob qhia yog lub hwj chim, ces tus protein yuav mus thiab tsim kom muaj muaj zog nqaij. Raws li tom qab si nyhav ce muaj lub thiaj li hu ua "protein-carbohydrate" qhov rais, cov txheej txheem muaj roj burning tsis cuam tshuam, thiab ib feem me me ntawm ceev ceev carbohydrates nyob rau hauv daim ntawv ntawm ib tug txiv tsawb. Qav txiv hmab txiv ntoo koj yuav xyuam xim ntxiv mus rau ib tug protein co. Pob ntawv: protein cocktail txais tos tam sim ntawd tom qab qoj ib ce yog nrog los ntawm ib tug irresistible kev tshaib kev nqhis, uas yog txhais los ntawm ib tug puas siab puas ntsws theem thiab twb tsis muaj cov nyhuv rau kev kho mob. Peb cia li yuav tsum tos rau 15-20 feeb, kom txog thaum lub protein pib yuav tsum tau assimilated. Nyob rau hauv ib ob peb lub hlis, lub cev yuav hloov mus rau hais tias hom thiab yuav tsis thab.

Tshaj tawm, thov, tag nrho daim ntawv!

Yuav kom tsim cocktails ib qho tseem ceeb xav thaum xaiv ib yam khoom uas muaj protein cov ntsiab lus yuav tsum tau muab thiab nws cov caloric cov ntsiab lus. Tshwj xeeb ntxhuav ntawm cov khoom noj uas muaj tag nrho cov lus qhia nyob rau hauv cov ntsiab lus ntawm cov protein, rog, carbohydrates, calorie ntau ntau thiab glycemic Performance index. Qhov kawg taw tes yog lub luag hauj lwm rau cov kev ceev ntawm assimilation ntawm cov khoom. Thaum soj ntsuam cov ntaub ntawv muab, tej zaum koj yuav nrhiav tau hais tias feem ntau ntawm cov koj nyiam kev cov zaub mov raug txwv tsis pub noj rau calorie. Muaj cov twb ib txiav txim siab rau lawv tus kheej li cas los xaiv. Muab nyiam mus nyiam qhob noom xim kasfes los ntawm kev ntxiv ib tug dej cawv. Los yog ua mov kua mis nyeem qaub sib tov nyob rau hauv cov nqaij ntawm cw thiab catfish. Lub tswvyim ntawm "cua" submenu muaj lo lus "pab", txwv tsis pub cov tshwm sim yuav tsis tau puas. Ib tug ua tiav protein shakes rau poob, uas xyuas yuav muaj nyob rau hauv heev heev cov ntaub ntawv hais txog kev noj haus thiab kev qoj ib ce, nws yog pom zoo kom tsim ib cov khoom ntawm muaj protein ntau thiab tsawg calorie:

• tag nrho cov nqaij tsuas yog nqaij npuas thiab yaj;
• ntses thiab nqaij ntses nyoo;
• muaj roj tsawg khoom noj siv mis;
• qe nyoos los yog siav;
• oatmeal, nplej bran, lentils.

Nyob rau hauv xaus

Protein co rau poob nyob rau hauv tsev nyob rau hauv txhua rooj plaub tsis hloov lub qub noj cov zaub mov, tsuas yog tej zaum npaj txhij "Faberlic" cocktail, uas muaj tag nrho cov txheej tseem ceeb lub cev cov as-ham. Lub cev yuav tsum tau xa cov khoom nyob rau hauv cov kua daim ntawv no, thiab nyob rau hauv ib tug ruaj, los yog plob tsis so tswj, plab thiab lub qhov ncauj tsuas Atrophy nyob rau hauv lub neej yav tom ntej yuav tsis muaj peev xwm mus ua txhua zaus. Lub hom phiaj tseem ceeb ntawm cov protein co yog cov me nyuam lub cev ntawm ib tug loj npaum li cas ntawm cov protein cov khoom noj uas muaj tsawg calorie, uas yuav satiate lub plab, tab sis tsis muab lub cev txaus zog. Raws li ib tug tshwm sim, lub zog yog muab rho tawm los ntawm cov rog. Ntawm cov hoob kawm, koj yuav tsum nqa mus rau hauv tus account lub calorie cov ntsiab lus ntawm cov khoom noj thiab complex tshuaj nyob rau hauv ib tug dej cawv tog, thiab nyob rau hauv lub cev kev noj haus, txwv tsis pub tus no yuav tsis tau. Judging los ntawm cov coob zus tuaj xyuas nyob rau hauv poob tswvyim siv weightlifters - 70% ntawm tag nrho cov nqaijrog thiab carbohydrates thiab 30% protein los nyob rau hauv lub yav sawv ntxov thiab nyob rau hauv lub yav tsaus ntuj tag nrho txoj kev nyob ib ncig ntawm. Protein yog ib tug tseem ceeb.