Paleo, Atkins, thiab South Beach diets yuav yog qhov zoo rau cov kis las
Cov khoom noj khoom haus muaj protein ntau yuav ua rau cov neeg ncaws pob ntau, vim muaj kev tshawb fawb ntau ntxiv txog kev noj zaub mov plays hauv kev ua haujlwm. Tsis hais, kev noj haus zoo li Paleo thiab Pagan, zoo li lub tswv yim ntawm kev noj haus huv, nce qhov chaw.
Qhov tseeb ntawm qhov teeb meem yog tias zoo li kev cob qhia cov kev qhia yuav muab ntau tus neeg ncaws pob, sib tw sib txawv; ntau hom kev noj haus yuav ua rau ntau tus neeg ncaws pob ua txawv txawv.
Txhua yam yog tus neeg. Txawm li cas los xij, muaj kev tshawb fawb los txhawb kev siv cov khoom noj uas muaj protein ntau rau kev ua tau zoo rau cov neeg muaj zog thiab kev sib tw kis las.
Qib Protein Quav thiab Poob Poob
Cov chaw muaj cov khoom noj khoom haus muaj protein ntau dhau mus tshaj cov neeg ncaws pob mus rau cov neeg uas tab tom nrhiav kom ceev ceev. Cov khoom noj uas muaj protein ntau uas tshem tawm cov carbohydrate hauv daim ntawv ntawm breads, pasta, thiab qos yaj ywm thiab txiav calorie feem ntau pom lub hauv paus loj thawj zaug vim dej poob uas tshwm sim nrog qee cov leeg leeg glycogen depletion . Yog tias koj ua haujlwm siab lossis ua kom muaj kev ruaj siab zoo koj yuav paub tias glycogen ua kom poob rau qhov yog vim li cas cov neeg ncaws pob 'bonk' los yog 'ntaus phab ntsa' hauv kev sib tw ua kom muaj kev sib tw. Tsis muaj txaus yooj yim mus rau lub zog, nyob rau hauv daim ntawv ntawm glycogen, peb tsuas khiav tawm ntawm roj.
Cov Khoom Noj Cov Tshuaj Qib Siab thiab Cov Neeg Hluav Taws Xob
Glycogen yog lub zog nyob rau hauv cov leeg, thiab nws pab cov leeg mus khaws dej. Txoj kev sib txuam no yog ib qho tseem ceeb rau kev sib tw ua kis las.
Kev khaws cov khw muag khoom noj khoom haus no yog qhov nyuaj rau tej yam uas yuav pab txhawb kev ua kis las. Txawm li cas los xij, kev tshawb fawb ntawm Ohio State University qhia tau hais tias peb lub cev tuaj yeem hloov tau lub zog ntawm lwm qhov chaw, xws li cov khw muag khoom noj roj thiab cov khoom noj khoom haus tsis yog ncaj li nws siv.
Tshwj xeeb, cov neeg tshawb xyuas saib cov neeg muaj hnub nyoog marathoners uas nquag noj cov zaub mov tsawg-tsawg uas muaj 10 feem pua carbs, 19 feem pua protein, thiab 70 feem pua rog, thiab muab piv rau lwm cov neeg muaj kabmob uas xaiv noj haus uas muaj 59% carbs, 14 feem pua protein, thiab 25 feem pua rog.
Dhau li ntawm lawv cov pluas noj, cov neeg ncaws pob tau zoo ib yam li lawv cov neeg tseem ceeb, hnub nyoog, kev kawm, keeb kwm kev cob qhia, thiab ntau lub cev muaj peev xwm.
Tam sim no ntawm no yog vwm feem ntau: Thaum kuaj pom cov neeg ncaws pob 'siab tshaj plaws kom tau txais cov pa roj carbon dioxide thiab cov nqi roj, cov low-carb runners' ncov roj nce kub siab tshaj 2.3 qib siab tshaj tus nqi rau cov neeg tsav tsheb siab : 1.5 tiv tiag .67 grams ib feeb twg. Dab tsi ntxiv: Qhov ob pawg tsis txawv hauv kev siv oxygen, kev ntsuam xyuas pom zoo , los yog siv calorie.
Yog tias koj muaj kev sib tw kislas, nws yuav siv sij hawm los siv ua zaub mov noj protein, los yog ib qho yog tias muaj roj ntau hauv txoj kev tshawb no. Tab sis nws yuav tsim nyog ib zaug yog tias koj tab tom nrhiav ib txoj kev los txhim kho koj lub sijhawm.
Cov Khoom Noj Muaj Qib Protein thiab Cov Ncig Ua Si
Beefy noj cov zaub mov yog synonymous nrog zog ncaws pob thiab Cross-Fit enthusiasts. Protein yog ib qho tseem ceeb rau cov kis las vim nws pab nqaij tawv kho lawv tus kheej los ntawm txoj kev ntxhov siab, qoj ib ce, tshwj xeeb tshaj yog siv zog, txo nws hwj lawv. Nws tau pom zoo tias cov neeg uas lub cev ua haujlwm noj tau ntawm 0.64 mus txog 0.91 gram ib phaus ntawm lub cev cev nqaij daim tawv ib hnub. Tab sis dab tsi yuav tshwm sim yog tias koj tau muab doubled nws?
Hloov tawm tej zaum yuav muaj kev txwv rau cov txiaj ntsim ntawm cov khoom noj muaj protein ntau tshaj qhov chaw pib.
Raws li kev tshawb fawb tau luam tawm nyob rau hauv Phau Tsom Fais Ntiaj Teb Cov Kev Noj Qab Haus Huv , ob npaug rau protein kom tsawg 2.20 grams ib phaus ntawm bodyweight txhua hnub tsis muaj kev cuam tshuam rau hauv lub cev muaj pes tsawg tus neeg uas tsis muaj peev xwm raug cob qhia uas tsis muaj kev kawm zoo tib yam. Yog li, qhov kev pom zoo tshaj plaws yog kom haus 1.2 rau 1.7 grams ntawm cov pwm txhua hnub ntawm lub cev cev nqaij daim tawv, tshaj tawm li tsib mus rau pluas noj. Rau ib tug neeg kis las uas muaj 90 kg (200 phaus) uas yog 108 - 154 grams protein txhua hnub.
Dab tsi ntxiv: Kev tshawb fawb tau qhia tias thaum koj noj ntau tshaj 30 grams ntawm cov protein, koj lub cev tsis mus nqus tag nrho.
Hauv peb tus qauv, uas txhais tau hais tias koj tuaj yeem tau tsib khoom noj los yog noj mov uas muaj 30 grams ntawm cov protein yuav zoo rau kev ua haujlwm.
Ntau npaum li cas cov protein ntau yog ?
Ua kom koj cov pluas noj, muaj protein ntau, siv cov lus qhia hauv qab no los npaj.
| Khoom noj khoom haus | Kev Pab Cuam | Protein (grams) |
|---|---|---|
| Ntses, Blue, qos yaj ywm hauv qhuav tshav kub | 3 oz | 19 grams |
| Nqaij qaib, 1/2 mis, nqaij xwb, roasted | 3 oz | 27 grams |
| Qaib Cov Txwv, av, siav | 4 oz | 22 grams |
| Nqaij nyuj, sab saum toj sirloin, txiav kom 0 "rog, broiled | 3 oz | 25 grams |
| Mis nyuj haus, txo rog 2%, nrog muaj zog vitamin A | 8 oz | 8 grams |
| Tofu, nyoo, ruaj | 1/2 khob | 20 grams |
| Kua mis nyeem qaub, dawb, Greek, nonfat | 6 oz | 17 grams |
| Cheese, tsev me, lowfat, 2% milkfat | 4 oz | 13 grams |
| Peanut butter, ntuj, tsis muaj ntsev, tus | 2 Tbsp | 7 grams |
| Qe, tag nrho, siav, kib | 2 loj | 12 grams |
Yog li, Yuav Tsum Ua Dab Tsi?
Yeej, tus neeg ncaws pob txoj kev noj zaub mov yuav tsum yog tus kheej raws li kev xav tau ntawm txoj kev kawm thiab kev sib tw. Nws yuav siv qee qhov kev sim thiab qhov yuam kev kom tau lub cev zoo meej ntawm carbohydrates, protein, thiab rog uas yuav pab tau koj lub cev ua tau qhov zoo. Lub dag zog yuav muaj nqis rau nws.
> Qhov chaw:
> Antonio J, Peacock CA, Ellerbroek A, Fromhoff B, Silver T. Qhov teebmeem ntawm kev noj cov zaub mov muaj protein ntau (4.4 g / kg / d) rau hauv lub cev muaj pes tsawg tus neeg uas tsis muaj kev cob qhia. Phau ntawv ntawm International Society ntawm Kev Noj Qab Nyob Zoo 2014 11:19. DOI: 10.1186 / 1550-2783-11-19.
> Symons TB, Sheffield-Moore M, Wolfe RR, Paddon-Jones TI muaj kev pabcuam rau cov qoob qoob siab zoo tshaj plaws ua rau cov menyuam pob txha thiab cov laus laus txhim kho cov pob txha. J Kuv Noj Zaub Tsuag. 2009 Sep; 109 (9): 1582-6. doi: 10.1016 / j.jada.2009.06.369.
> Volek JS, Freidenreich DJ, Saenz C, Kunces LJ, Creighton BC, Bartley JM, Davitt PM, Munoz CX, Anderson JM, Maresh CM, Lee EC, Schuenke MD, Aerni G, Kraemer WJ, Phinney SD. Metabolic yam ntxwv ntawm keto-adapted ultra-endurance runners. Metabolism. 2016 Mar; 65 (3): 100-10. doi: 10.1016 / j.metabol.2015.10.028. Epub 2015 Nov 2.
> Khoom noj khoom haus thiab kev sib tw ua kis las - Txoj hauj lwm sib koom ua ke tau sau los ntawm American Dietetic Association (ADA), Noj Zaub Mov ntawm Canada (DC), thiab American College of Sports Medicine (ACSM). Tshuaj Kho Mob & Kev Kawm Txuj Ci Ua Si & Kev Xyaum Ua Hauj Lwm, Lub Peb Hlis 2009 - Sij Hawm 41 - Qhov Tshem Tawm 3