Tsis txhob mob hnyav nrog lub cev muaj zog
Nws yog qhov tseeb tias bodybuilders thiab weightlifters yuav tsum khaws cov protein rau hauv lawv cov zaub mov kom tswj thiab tsim cov pob ntsha loj uas tseem ceeb heev rau lawv cov kev ua si los yog cov chaw ua si. Protein muaj nyob rau hauv nqaij, ntses, nqaij qaib, taum, mis nyuj, kua qaub zoo li taum paj, thiab tsawg dua cov txiv hmab txiv ntoo thiab nplej.
Txhua Hnub Yuav Tsum Tau Ua
Cov hnub uas yuav tsum tau ua txhua hnub yog tsim los ntawm ntau cov khoom noj khoom haus hauv txhua lub teb chaws.
Hauv Teb Chaws Asmeskas, Department of Agriculture (USDA) teev cov txheej txheem rau cov khoom noj xws li cov protein ntau thiab lwm cov vitamins thiab minerals. Rau cov neeg feem coob ntawm qhov hnyav nruab nrab, cov khoom noj uas muaj protein ntau yog teem rau tsawg dua 70 grams txhua hnub.
Cov neeg ncaws pob tej zaum yuav xav tau ntau dua li qhov no los txhawb txoj kev kho thiab kev loj hlob ntawm cov leeg thiab tiv thaiv cov kev nyuaj siab ntawm txoj kev kawm thiab kev sib tw. Tsis tas li ntawd, cov kws qhia txog kev noj zaubmov txog kev nojqab haushuv feem ntau tsis pub tshaj li ob zaug ntawm txhua txhua hnub uas pom zoo rau cov neeg ua haujlwm tsawg dua.
Tshaj Lij Tshaj Lawm Tsis Tshaj Tawm
Qee cov cev nqaij daim tawv thiab cov neeg muaj mob hnyav tau ua raws li kev pom zoo rau cov protein ntau ntxiv rau cov kev txwv tsis tshua meej thiab zoo tshaj li cov lus pom zoo. Txawm hais tias ntau tus protein zoo li tsis ua mob rau cov neeg noj qab nyob zoo, cov tib neeg ua haujlwm nce mus rau ib qho chaw, qhov kev pheej hmoo kuj yuav ntau dua rau tus neeg muaj mob raum, yog rog, lossis muaj ntshav qab zib.
Feem ntau cov protein ntau dhau ntawm cov kev cai ntawm lub cev tau tawg cia los ntawm cov amino acids hauv ketones, piam thaj, lossis lub zog hluav taws xob intermediates rau lub zog. Qee cov protein hloov dua siab tshiab rau ammonia thiab tom qab ntawd tom qab thiab tso tawm.
Tau txais cov khoom noj ntau tshaj yog txhawb los ntawm qhov kev lag luam zoo tshaj plaws ntawm cov khoom noj uas muaj protein ntau ntxiv hauv txoj kev kawm nyhav thiab kev tsim kho lub cev.
Skim cov hmoov mis hmoov yuav muab tag nrho cov tshuaj ntxiv kom yuav tsum tau thiab ntawm ib feem ntawm cov nqi ntawm qee hom nyiaj ntxiv.
Mus ntawm qhov piv txwv los qhia txog kev muaj zog ntawm cov khoom noj uas yuav tsum tau muaj rau kev hnyav.
Peb Txoj Kev Txiav Txim Yuav Tsum Tau Muaj Zog Tsawg
Nws tuaj yeem xa cov protein kom tsawg raws li peb txoj hauv kev los xam cov kev xav tau.
- Ntau npaum li cas ib phaus los yog hnyav ntawm lub cev qhov hnyav ib hnub twg.
- Macronutrient feem pua, piv txwv li kev noj haus ntawm 25 feem pua protein.
- Tus nqi ntawm cov protein txhua hnub, 160 grams piv txwv.
Ntawm no yog li cas txhua yam no yuav raug txiav txim siab.
- Protein los ntawm lub cev hnyav: Thaum cov protein ntau ntawm cov txiv neej muaj tsawg tshaj li ntawm 1 gram ib kilogram ntawm lub cev qhov hnyav ib hnub, kwv yees rau cov neeg ua si raws li cov kev tshawb fawb uas ntsuas cov nqi nitrogen, / hnub yuav raug tseev kom muaj nyob rau hauv exceptional txoj kev tshwm sim. Txawm li cas los xij, 2.0 gram / kilogram yog siv los ntawm ntau cov kev ua si nutritionists raws li ib lub qab ntim ntawm protein kom tsawg rau cov neeg ncaws pob, cov kws qhia hnyav tshwj xeeb. (Sib faib los ntawm 2.2 kom tau protein ntau hauv cov nyhav / phaus cev hauv lub cev / hnyav.) Ntau tsawg dua qhov no yuav txaus rau me ntsis lossis siv tsawg zog.
- Protein los ntawm qhov feem pua ntawm cov zaub mov: Cov macronutrients yog cov carbohydrate, rog, thiab protein-qhov tseem ceeb hauv tib neeg kev noj haus. Tsoomfwv Cov Kev Ntsuas Kev Noj Haus (DRI) qhia tias qis qis qis ntawm 35% ntawm lub zog tag nrho. Piv txwv, 100-kilogram bodybuilder noj txog 2 grams / protein / kilogram / hnub yuav noj 200 grams protein txhua hnub. Txawm tias noj khoom haus ntawm 4000 calories ib hnub twg-tsis txawv rau kev kawm hnyav - noj cov zaub mov no tsuas yog 20 feem pua protein. Ob puas grams ntawm cov protein yog sib npaug ntawm 600 grams ntawm nqaij qaib los yog 6 grilled nqaij qaib. Thov nco ntsoov tias 200 gram yog hais txog cov protein ntshiab thiab tsis hnyav tag nrho cov zaub mov. Yog li ntawm qhov no, kev noj qab haus huv ntau dua cov protein ntau tsis pub tshaj li tsoom fwv kev noj haus cov txheej txheem kev noj qab haus huv.
- Protein daily intake: Xav txog tias US Dietary Reference Intake rau ib tug neeg laus ntawm 100 kilograms yog 80 grams / hnub (0.8 x 100), koj tuaj yeem pom tias 2 gram / kilogram / cev hnyav / hnub rau 200 grams tag nrho yog ntau dua . Cov poj niam xav tau me ntsis tsawg dua qhov no, tab sis lawv tseem xav tau me ntsis ntxiv thaum cev xeeb tub. Txawm hais tias tus txheej txheem kev ntsuas kev noj haus tau muab xam kom tau raws li 98% feem pua ntawm cov neeg nyob hauv ib pab pawg twg, cov neeg ncaws pob xav tau ntau tshaj ib kilogram ntawm lub cev hnyav dua li cov neeg tsis muaj zog.
Kev Nyuaj Siab Cov Lus Cog Tseg rau Lub Cev
Ob peb lub cev tsim kho thiab lub cev nyhav luj xyuas tau pom zoo kom muaj protein ntau ntawm 40 feem pua ntawm lub zog. Ib qho piv txwv yog kev noj haus ntawm 40 feem pua protein, 40 feem pua carbohydrate, thiab 20 feem pua rog. Hauv 4000 calorie diet ntawm 100-kilogram bodybuilder, 40 feem pua protein yuav tsum muaj 1600 calories, sib npaug li 400 grams protein ntawm 4 calories ib gram. Qhov ntawd yog 4 grams / protein / kilogram lub cev hnyav / hnub; ntau tshaj plaub zaug ntawm RDI thiab ob zaug yog qhov kev tiv thaiv ncav cuag. Tsis zoo.
Cov kab mob qeeb thiab qeeb qeeb
Yuav sai npaum li cas cov amino acids tau txais mus rau cov ntshav thiab sai npaum li cas lawv thiaj li tau txais assimilated rau cov leeg thiab lwm cov nqaij kom kho thiab qhov tsim kho yog lub hauv paus ntawm lub tswv yim no. Raws li qee tus neeg nyiam ua, cov proteins uas ceev ceev xws li whey yog cov qe ntshauv ntawm cov nqaij qis xws li casein. Ob qho no yog cov khoom xyaw ntawm cov khoom mis. Piv txwv yog:
- Qe protein ntau: 1.3 gram / teev
- Thoob plob hlaub tawm: 6.1 grams / teev
- Whey isolate: 8 mus rau 10 gram / teev
Muaj ntau cov pov thawj tias cov kev hloov no ua rau qhov sib txawv rau cov leeg hauv lub cev ntev dua, txawm hais tias whey tau pom muaj qee yam kom zoo hauv cov kev tshawb fawb luv luv.
Tsis tau cov ntaub ntawv tseem ceeb uas tau txais los ntawm cov xov tooj saum toj no yog tias qhov nruab nrab protein nqus ntawm, hais, 7 grams / teev, ib qho theoretical absorption txwv tsis pub dhau 168 grams txhua hnub. Yog tias muaj tseeb, nws ua rau 400 grams / hnub protein tsis pom zoo rau qhov zoo tshaj plaws.
Kev Nyab Xeeb ntawm Cov Khoom Noj Cov Khoom Noj
Cov khoom noj khoom haus muaj protein ntau heev yuav tsis zoo rau lub sijhawm rau cov hauv qab no:
- Cov qib siab nitrogen thiab cov amino acids yuav muaj tshuaj lom.
- Cov khoom noj khoom haus muaj protein ntau tsis zoo rau cov neeg muaj mob raum. Mus txog 20 feem pua ntawm cov pejxeem tuaj yeem tsis paub.
Lo Lus Ntawm
Tej zaum koj yuav hnov los ntawm lwm tus nyob hauv qhov chaw ua si yuav tsis tsim cov ntsiab lus uas koj xav tau thiab tej zaum yuav tsis zoo rau koj txoj kev noj qab haus huv. Ib qho xyuas tau pom tias cov cev nqaij daim tawv tau ua raws li ntau theem ntawm cov khoom noj uas tsis muaj kev sib xyuas zoo lossis kev faib thoob plaws hauv hnub. Nws yog lub tswv yim tsis siv nyiaj ntau ntawm cov khoom noj protein. Tau txais kev kuaj kom paub meej tias koj lub raum khiav haujlwm thiab lwm yam ntawm koj lub cev zoo.
> Qhov chaw:
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> Helms ER, Zinn C, Rowlands DS, Brown SR. Kev soj ntsuam txog kev noj zaubmov hauv lub sijhawm thaum Caloric Restriction nyob rau hauv Kev Tiv Thaiv Tau Cov Neeg Ncaws Pob Ntaus: Ib Cov Ntaub Ntawv rau Cov Neeg Siv Siab. International Journal of Sport Nutrition thiab Exercise Metabolism hauv . 2014; 24 (2): 127-138. doi: 10.1123 / ijsnem.2013-0054.
> Jäger R, Kerksick CM, Campbell BI, li al. Thoob Ntiaj Teb Cov Ncaj Ncees ntawm Kev Noj Qab Haus Huv Kev Noj Qab Haus Huv Qhov Chaw: Cov khoom noj thiab lub cev. Phau ntawv ntawm Lub Koom Haum Thoob Ntiaj Teb Cov Khoom Noj Khoom Noj . 2017; 14 (1). doi: 10.1186 / s12970-017-0177-8.
> Spendlove J, Mitchell L, Gifford J, thiab al. Kev Noj Haus Txiaj Ntsim ntawm Cov Kev Sib Tw Sib Sau. Cov tshuaj tua kab mob . 2015; 45 (7): 1041-1063. doi: 10.1007 / s40279-015-0329-4.