Koj hnov ntau txog athletes thiab cov protein ntau. Thiab thaum nws muaj tseeb tias qee cov neeg ncaws pob uas koom nrog kev ua si qoj ib ce yuav muaj zog me ntsis ntxiv kom tau qee tus muaj protein ntau hauv lawv txoj kev noj haus, nws yuav tsis zoo npaum li koj xav. Txhua lub zog peb yuav tsum tswj peb lub cev thiab lub hlwb, nrog rau cov roj los pab peb siv los ntawm cov khoom noj uas peb noj thiab cov dej haus peb haus.
Los txiav txim xyuas seb cov calorie ntau npaum li cas, thiab cov as-ham rau haus, nws yuav pab tau kom zoo li cas peb siv peb lub khw muag khoom noj txhua hnub thiab hloov zog. Nws kuj tseem yuav pab kom nkag siab txog cov ntsiab lus ntawm cov as-ham hauv kev noj haus. Lub cev nqaij daim tawv ua rau peb lub cev yuav tsum tau tawg ntau tshaj plaws hauv peb lub hauv paus loj:
- Protein
- Carbohydrates
- Sibhawm
Txhua qeb ntawm cov khoom noj yog qhov tseem ceeb rau kev noj qab haus huv thiab txhua tus neeg xav haus cov khoom noj ntawm txhua pawg khoom noj. Cov cim uas peb xav tau kom cov zaub mov no, tab sis, feem ntau yog lub ntsiab lus ntawm kev sib cav, tshwj xeeb tshaj yog thaum nws tuaj txog cov neeg ua si.
Protein
Proteins feem ntau hu ua lub tsev ntawm lub cev. Protein muaj ob peb zaug ntawm cov kab mob hu ua amino acids uas tau muab ntau txoj hauv kev ua nqaij, pob txha, tendons, tawv nqaij, plaub hau, thiab lwm cov nqaij. Lawv pab lwm yam haujlwm nrog rau kev siv tsheb thauj mus los thiab cov khoom tsim muaj ntau dua.
Nyob rau hauv qhov tseeb, tshaj 10,000 txawv proteins yog nyob rau hauv lub cev.
Kev tsim nyog, niaj hnub noj kom tsis muaj zog rau cov neeg ncaws pob thiab cov uas tsis yog neeg ncaws pob sib tw yog qhov tseem ceeb vim tias nws tsis yooj yim rau hauv lub cev. Muaj ntau cov khoom noj uas muaj protein ntau hauv cov protein ntau uas muaj cov proteins uas ua tiav (cov uas muaj 8 qhov tseem ceeb amino acids) tuaj yeem feem ntau ntawm cov khoom tsiaj xws li nqaij, ntses, thiab qe thiab tsis muaj protein ntau (tsis muaj ib los yog qhov tseem ceeb amino acid) los ntawm cov chaw xws li zaub, txiv hmab txiv ntoo, thiab ceev.
Tus neeg ua zaub mov cov neeg ua zaub mov tuaj yeem muaj teeb meem kom tau txais cov protein kom txaus yog tias lawv tsis paub txog kev yuav muab cov khoom noj li cas.
Protein Need for Athletes
Cov kis las poob rau hauv ib qho txawv me me tshaj li qhov tsis raug siv ua yeeb yam. Ib tug neeg ncaws pob siv cov tshuaj feem ntau txhawm rau kho thiab rov qab kho cov nqaij uas tau tawg thaum lub sijhawm ua haujlwm thiab los pab kho qhov carbohydrate cia hauv daim ntawv ntawm glycogen. Protein tsis yog qhov zoo ntawm cov roj rau kev siv tab sis yuav siv tau thaum kev noj zaub mov tsis muaj cov kabmob dejnum txaus. Qhov no yog qhov dejnum, tabsis, vim yog siv roj, tsis muaj txaus los kho thiab rov tsim cov ntaub so ntswg, nrog rau cov leeg.
Pom Ntsuab Txhua Hnub Txaus
- Qhov nruab nrab tus neeg laus xav tau 0.8 gram ib kilogram (2.2lbs) ntawm lub cev hnyav ib hnub.
- Muaj zog xyaum ncaws pob xav txog 1.4 mus rau 1.8 gram ib kilogram (2.2lbs) ntawm lub cev qhov hnyav ib hnub
- Endurance athletes yuav tsum muaj li 1.2 mus 1.4 grams ib kilogram (2.2lbs) ntawm lub cev hnyav ib hnub
Qhov tseem ceeb ntawm Carbohydrates rau Cov Neeg Ncaws Pob
Muaj zog cov tub ntxhais hluas ntseeg tias muaj protein ntau yog qhov tseem ceeb los tsim cov leeg. Nws hloov tawm tias cov zog ncaws pob yeej xav tau lub me ntsis siab dua kom tsawg dua los ua cov khw muag khoom noj kom haum txaus rau lawv cov roj ntsha. Nws yog lub zog kev xyaum ua lub zog uas ua rau kom muaj zog mob thiab muaj zog.
Qhov no yog vim hais tias tag nrho cov siab siv, cov leeg mob leeg (xws li hnyav hnyav) muaj roj nrog carbohydrate. Tsis muaj roj lossis tsis muaj protein ntau tau oxidized sai txaus kom tau raws li qhov xav tau ntawm kev siv zog. Kev noj haus kom txaus yuav tsum tau noj txhua txhua hnub kom thiaj paub tau glycogen ntau ntau .
Pom Zoo Cov Zaub Mov Qib
Ntses, 3 oz, 21 grams
Nqaij qaib, 3 oz, 21 grams
Qaib Cov Txwv, 3 oz, 21 grams
Nqaij, 3 oz, 21 grams
Mis, 8 oz, 8 grams
Tofu, 3 oz, 15 grams
Kua mis nyeem qaub, 8 oz, 8 grams
Cheese, 3 oz, 21 grams
Txiv laum huab xeeb butter, 2 tbsp, 8 grams
Qe, 2 loj, 13 grams
Source:
Cov Kev Qhia Txog Cov Lus Teb los ntawm Dietitians ntawm Canada, American Dietetic Association, thiab American College of Sports Medicine, Canadian Journal of Dietetic Practice thiab Research nyob rau lub caij ntuj no ntawm 2000, 61 (4): 176-192.