Protein hmoov pom zoo rau cov poj niam - Qhov twg yog qhov zoo tshaj?

Protein hmoov yog cov khoom noj khoom haus nrov rau cov neeg uas xav kom poob phaus, tsim cov leeg thiab txhim kho kev ua kis las. Txawm hais tias nws feem ntau xav tias siv los ntawm cov txiv neej, cov hmoov protein kuj siv los ntawm cov poj niam. Qhov tseeb, ntau cov hmoov protein nyob rau hauv kev ua lag luam tsis ntev los no tau ua lag luam tshwj xeeb rau cov poj niam. Rau lub hom phiaj no, cov lus pom zoo ntawm cov hmoov protein rau cov poj niam xav tsis thoob.

Kev siv cov hmoov protein ntau hauv cov poj niam feem ntau nyiam kom poob rog, tsim cov leeg nqaij thiab lub zog. Yog li, yuav ua li cas thiaj yuav tsum tau xaiv cov hmoov protein los ntawm cov poj niam?

Txhawm rau xaiv ntawm cov hmoov muaj protein ntau, txiav txim siab txog kev siv. Vim li cas koj thiaj siv cov hmoov protein? Ua kom cov leeg nqaij lossis poob phaus? Yog li ntawd, nws yog ib qho tsim nyog yuav tsum paub tias cov hmoov protein twg siv rau lub hom phiaj twg. Cia peb txiav txim siab cov kev xaiv uas tuaj yeem suav nrog hauv cov lus pom zoo ntawm cov hmoov protein rau cov poj niam thiab lawv tuaj yeem siv rau dab tsi.

Protein hmoov pom zoo rau cov poj niam

• Whey Protein

Whey protein, tseem hu ua whey proteinyog ib qho ntawm feem nrov hom protein hmoov. Nws yog cov kua mis digestible protein uas muaj tag nrho cov amino acids tseem ceeb uas lub cev tsis tuaj yeem ua rau nws tus kheej. Yog li ntawd, whey protein yog tag nrho cov protein.

Whey protein supplementation txhawb kev poob phaus hauv cov txiv neej thiab poj niam. Nws kuj ua rau kom cov leeg loj hlob thiab txo cov kev tshaib kev nqhis. Nws txo cov nyhuv ntawm ghrelin, ib yam tshuaj uas txhawb kev qab los noj mov.

Tsis tas li ntawd, whey protein pab cov poj niam los tsim cov nqaij ntshiv. Piv txwv li, cov kev tshawb fawb tau pom tias whey protein supplementation ua ke nrog kev cob qhia tsis kam muab qhov tseem ceeb hauv cov leeg nqaij.

Whey protein yog qhov kev xaiv zoo tshaj plaws rau cov neeg ncaws pob. Vim tias nws txo qis kev tawm dag zog ua rau cov leeg nqaij puas tsuaj rau cov poj niam lub cev. Nws kuj pab cov leeg kom rov zoo.

Txawm li cas los xij, vim whey yog muab los ntawm cov mis nyuj, cov khoom noj khoom haus no tsis haum rau vegans. Cov neeg uas tsis haum lossis tsis haum rau cov mis nyuj kuj yuav tsum tsis txhob siv.

• Pea Protein

Pea protein yog tsim los ntawm qhuav thiab av daj peas. Nws yog qhov nyiam los ntawm cov neeg uas tsis tuaj yeem siv cov tsiaj protein hmoov.

Txawm hais tias peas tsis yog qhov muaj zog ntawm cov protein, cov txiv laum huab xeeb cov hmoov nplej yog cov concentrated heev. Yog li ntawd, cov ntsiab lus ntawm qhov tseem ceeb amino acids leucine, isoleucine thiab valine yog nplua nuj.

Cov amino acids no, feem ntau hu ua branched-chain amino acids, los yog BCAAs, yog qhov tseem ceeb rau cov leeg nqaij protein synthesis. Ib txoj kev tshawb nrhiav pom tias cov hmoov nplej hmoov nplej, thaum ua ke nrog kev cob qhia tsis kam, ua rau muaj kev nce hauv cov leeg nqaij ntau dua li cov whey protein. Vim tias cov nqaij ntshiv hlawv ntau calories ntau dua li cov rog, ua rau cov leeg nqaij nrawm nrawm rau cov poj niam cov metabolism thiab pab lawv poob phaus. Dab tsi ntxiv, pea protein curbs tshaib plab.

• Collagen Powder

Collagen yog ib yam khoom tshiab hauv kev lag luam protein hmoov. Nrog rau kev muab cov protein muaj zog, nws pab txo qhov mob pob qij txha, ua kom cov leeg muaj zog thiab txawm tias txo qis wrinkles.

Cov hmoov collagen ntau tshaj plaws nyob rau hauv kev ua lag luam yog muab rho tawm los ntawm daim tawv nqaij lossis pob txha ntawm cov tsiaj xws li nyuj lossis npua, lossis los ntawm cov nplai thiab tawv nqaij ntawm cov ntses. Feem ntau ntawm cov hmoov no yog hydrolyzed, txhais tau tias lawv tawg mus rau hauv cov khoom me me uas lub cev tuaj yeem nqus tau yooj yim.

Kev siv cov hmoov collagen pab cov pob qij txha, pob txha thiab tawv nqaij. Kev tshawb fawb ntawm 147 tus neeg ncaws pob tau pom tias siv cov hmoov collagen txo cov mob pob qij txha thaum taug kev, so, thiab tawm dag zog. Cov neeg uas noj cov collagen peptides tau txais 4.22 kg ntawm lean lub cev hnyav, piv rau 2.9 kg hauv cov placebo pawg. Collagen peptides kuj txo cov cim ntawm daim tawv nqaij laus xws li wrinkles, dryness thiab sagging.

• Qe Dawb Protein Hmoov

Qe yog ib qhov zoo tshaj plaws ntawm cov protein. Nws muaj ntau cov as-ham. Qe dawb yog cov protein ntshiab. Qe dawb protein hmoov yog siv los txhim kho kev ua kis las.

Zoo li whey protein, qe dawb protein yog qhov zoo tshaj plaws ntawm branched-chain amino acids uas txhawb cov leeg nqaij. Nws kuj yog ib qho protein ua tiav, muab tag nrho cov acids tseem ceeb tsim nyog rau kev loj hlob ntawm lub cev. Tus nqi carbohydrate tsawg dua li lwm hom hmoov protein. Piv txwv li, 2 scoops (56 grams) ntawm whey protein muaj 10 grams carbohydrates, thaum sib npaug ntawm qe dawb protein muaj qis dua 3 grams.

• Hemp Protein Hmoov

hemp protein hmoovNws yog ib qho zoo heev ntawm cov nroj tsuag-raws li cov protein thiab yog tsim los ntawm cov noob ntawm cov nroj tsuag hemp. nplua nuj thiab noj qab haus huv, hemp protein hmoov yog ntim nrog cov khoom noj muaj txiaj ntsig. Muaj omega 3 thiab omega 6 fatty acids. Kev paub txog kev poob qis, kab mob plawv thiab kev nyuaj siab qis dua hauv cov poj niam uas noj cov zaub mov uas muaj omega-3 fatty acids.

Thaum hemp protein hmoov muab cov protein ntau zoo, nws tsis muaj cov protein ntau npaum li lwm cov vegan xaiv xws li pea protein thiab kim dua. Txawm li cas los xij, nws tuaj yeem nyiam los ntawm cov poj niam vim nws muaj ntau yam thiab noj qab haus huv.

• Brown Rice Protein Hmoov

Brown mov protein yog ib qho tshuaj ntsuab thiab vegan xaiv. Nws yog ib qho ntawm feem ntau hypoallergenic hom protein nyob rau hauv kev ua lag luam thiab yooj yim zom.

Txawm hais tias tsis muaj cov protein ntau zoo li whey lossis qe dawb protein, cov nplej xim av muaj ntau yam txiaj ntsig. Nws pab txhawb cov leeg nqaij. Nws muaj txiaj ntsig zoo li whey protein rau kev txhim kho kev tawm dag zog thiab lub cev muaj pes tsawg leeg.

Brown mov protein hmoov yog lwm txoj kev xaiv rau cov poj niam uas siv tsis tau whey protein tab sis xav sau nws cov txiaj ntsig.

Yuav ua li cas xaiv qhov zoo tshaj plaws Protein hmoov?

Koj tuaj yeem xaiv ib qho ntawm cov hmoov protein uas tau hais los saum toj no raws li koj qhov kev nyiam noj zaub mov thiab kev noj qab haus huv. Koj tau txiav txim siab hom hmoov protein uas koj yuav siv. Yog li koj yuav xaiv hom twg? Ntau yam khoom muaj cov khoom xyaw tsis zoo. Yog li ntawd, xyuam xim rau cov qauv hauv qab no thaum yuav cov hmoov protein.

• Muaj ob peb yam khoom xyaw

Qhov ntev ntawm daim ntawv teev cov khoom xyaw thaum xaiv cov hmoov protein ntau, nws yuav muaj cov khoom xyaw tsis zoo. Vim tias qee cov ntsiab lus no yuav muaj cov tshuaj tua kab mob, cov tshuaj pleev xim thiab lwm yam tshuaj ntxiv.

Piv txwv li; Yog tias koj yuav mus yuav whey protein, tsuas yog muaj whey protein cais ntawm cov khoom xyaw.

• Zam cov uas muaj suab thaj ntau

Ntau cov hmoov protein muaj qab zib xws li vanilla, chocolate, thiab strawberry. Qee lub tuam txhab siv qee cov khoom qab zib xws li pob kws phoov thiab fructose los ua kom lawv cov khoom qab. Nco ntsoov noj cov hmoov protein nrog tsawg dua 4 grams qab zib rau ib qho.

• Tsis txhob overdo nws

Ua ntej koj yuav cov hmoov protein, xyuas kom tseeb tias koj muaj protein ntau tsis txaus.

Protein hmoov pab tau raws li koj cov kev xav tau ntawm cov protein, yog, tab sis koj tuaj yeem ua tau raws li koj cov kev xav tau protein ntau txhua hnub los ntawm kev noj zaub mov ntuj. Nws yog noj qab nyob zoo li ntawd. Cov khoom noj uas muaj protein ntau muaj xws li qe, nqaij qaib, mis nyuj, taum, legumes, nqaij, nqaij nruab deg, thiab txiv ntoo.

Kev siv Protein hmoov rau cov poj niam

Protein hmoov yog ntau yam khoom noj khoom haus ntxiv. Nws yog ib qho kev xaiv ceev thiab noj qab nyob zoo rau cov poj niam uas ua haujlwm hnyav thiab tawm dag zog.

Koj tuaj yeem siv cov hmoov protein los ntawm kev ntxiv rau hauv dej, mis nyuj lossis mis nyuj almond. Koj tuaj yeem ntxiv nws rau smoothies lossis shakes. Nws yog qhov zoo tshaj plaws los noj cov hmoov protein ua ntej lossis tom qab kev tawm dag zog kom ceev cov leeg nqaij rov qab los ntawm kev tawm dag zog. Koj tuaj yeem haus cov hmoov protein ua lwm txoj hauv kev.

• Thaum sawv ntxov, sib tov ib diav ntawm cov hmoov protein rau hauv koj cov yogurt.
• Ntxiv collagen peptides rau koj cov kas fes thaum sawv ntxov kom muaj cov protein ntau ntxiv.
• Koj tuaj yeem ntxiv cov hmoov protein rau pancake.
• Sim ib rab diav ntawm cov hmoov protein hauv oatmeal.

Ua kom tiav;

Cov poj niam siv cov hmoov protein ntau rau ntau yam, suav nrog cov leeg nqaij, txhim kho kev rov qab los tom qab qoj ib ce, thiab poob phaus. Cov khoom noj khoom haus no muaj ntau yam. Nws yog ib qho yooj yim mus use.

Whey, peas, hemp, qe dawb, nplej xim av thiab collagen protein yog cov kev xaiv muaj txiaj ntsig nyob rau hauv qhov kev pom zoo ntawm cov hmoov protein rau cov poj niam. Qhov twg koj xaiv yuav nyob ntawm seb koj xav tau dab tsi los ntawm cov hmoov protein.

Yog tias koj tsis xav tau cov protein ntxiv, yog tias koj tuaj yeem tau txais cov protein txaus los ntawm qhov koj noj, kuv xav kom tau txais cov protein los ntawm cov zaub mov ntuj.

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