4 txoj cai los pab tswj thiab tsim cov leeg ntawm txhua lub hnub nyoog

2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58

Cov lus qhia los ntawm xibfwb Van Loon, tus kws tshawb fawb uas tau mob siab rau nws lub neej rau kev kawm txog tib neeg lub cev.

Hauv nws lub chaw kuaj mob, xibfwb van Loon kuaj ntau yam kev siv cov leeg nqaij thiab kev tawm dag zog, thiab kawm txog cov txheej txheem ntawm atrophy - poob ntawm cov leeg nqaij. Raws li cov ntaub ntawv los ntawm nws cov kev tshawb fawb, nrog rau lwm yam kev tshawb fawb hauv cheeb tsam no, plaub txoj cai tseem ceeb tuaj yeem muab tau los ntawm cov leeg nqaij.

1. Koj cov leeg yog tsim los ntawm qhov koj noj

Tej zaum koj tau hnov tias yuav tsum muaj protein ntau los tsim cov leeg. Xyoo 2009, Xib Fwb Van Loon tau tsim cov txheej txheem tshwj xeeb los txiav txim seb cov amino acids - lub tsev thaiv cov protein - ua ib feem ntawm peb lub cev.

Ua li no, nyuj tau muab tshwj xeeb sau npe amino acids, milked thiab casein, ib qho ntawm cov proteins tseem ceeb ntawm cov khoom noj siv mis, cais tawm ntawm cov mis nyuj. Casein tau muab rau tus neeg thiab ib ntus kuaj ntshav thiab cov nqaij ntshiv nqaij raug coj los ntawm tus neeg kom taug qab cov amino acids tag nrho ntawm txoj hnyuv mus rau cov hlab ntsha thiab cov leeg.

Siv txoj kev no, cov kws tshawb fawb pom tau tias hauv ib teev thiab ib nrab tom qab noj 20 g ntawm casein, 55% ntawm cov amino acids nyob hauv cov hlab ntsha. Kwv yees li 20% ntawm lawv nkag mus rau hauv cov leeg nqaij pob txha thiab txhawb lawv txoj kev loj hlob. Hauv tsib teev ntawm kev noj cov protein, 11% ntawm cov amino acids tau los ua ib feem ntawm cov leeg.

2. Nws yog ib qho tseem ceeb npaum li cas protein koj noj thiab thaum koj ua

Amino acids los ntawm cov protein ua si ob lub luag haujlwm hauv cov leeg nqaij: lawv muab lub tsev thaiv thiab xa cov teeb liab anabolic "Lub Sijhawm Loj Loj!". Cov amino acid leucine muaj feem xyuam rau tom kawg. Nws yog irreplaceable: peb lub cev tsis synthesize nws. Yog li ntawd, cov amino acid yuav tsum tau muab nrog cov zaub mov, ntxiv rau, kom txaus. Qhov zoo tshaj plaws, txhua koob tshuaj protein yuav tsum muaj 700-3,000 milligrams ntawm leucine.

Tab sis leucine ib leeg tsis txaus rau cov leeg nqaij. Tag nrho cov amino acids xav tau, ntxiv rau, hauv qee qhov nyiaj. Cov kws tshawb fawb tau pom cov koob tshuaj zoo tshaj plaws ntawm cov protein kom cov leeg loj hlob ntawm qhov siab tshaj plaws:

Txhua pluas noj yuav tsum suav nrog 0.25 g ntawm protein ib kg ntawm lub cev hnyav rau cov hluas thiab 0.40 g ntawm protein ib kg ntawm lub cev hnyav rau cov laus.

Raws li txoj cai, txhawm rau tswj thiab tsim cov leeg nqaij, nws raug nquahu kom noj 1, 4-2 g ntawm cov protein ib kg ntawm lub cev hnyav ib hnub. Hauv kev tshuaj xyuas tsis ntev los no ntawm cov ntaub ntawv tshawb fawb, cov kws tshawb fawb tau hu ua qhov tseeb dua, thaum noj cov protein synthesis nrawm mus rau qhov txwv - 1.62 g / kg ntawm lub cev hnyav ib hnub.

Tau kawg, koj tsis tuaj yeem haus nws tag nrho ib zaug. Kev noj cov protein txhua hnub yuav tsum tau muab faib ua qhov sib npaug (0.25 g / kg ntawm lub cev hnyav) raws li cov zaub mov noj. Piv txwv li, yog tias koj xav tau noj 130 g ntawm cov protein ib hnub (rau 80 kg), koj tuaj yeem faib ua rau rau qhov thiab noj 20 g txhua peb teev, thiab 30 g ua ntej pw.

Koj yuav tsum noj ntau dua thaum hmo ntuj. Lwm txoj kev tshawb fawb nrog van Loon tau pom tias 30-40 g ntawm casein ua ntej pw ua rau cov leeg nqaij synthesis, thiab cov protein tsawg tsis muaj qhov cuam tshuam no.

3. Protein tsis muaj zog tsis muaj zog

Nrog rau hnub nyoog, cov leeg nqaij pib ploj mus. Tom qab 30 xyoo, ib tug neeg poob 3-8% ntawm cov leeg ib xyoo caum, thiab thiaj li yuav tswj tau lawv cov leeg, lawv yuav tsum tau noj cov protein ntau. Txawm li cas los xij, nws tsis yog tsuas yog qhov teeb meem ntawm hnub nyoog hloov pauv hauv lub cev, tab sis kuj ntawm tus neeg txoj kev ua neej.

Txoj kev tshawb no tau pom tias cov leeg nqaij hauv cov neeg laus tawm tsis-linearly. Lawv tsis yog maj mam ploj mus, tab sis ua nws hauv leaps thiab ciam teb - meej meej nyob rau hauv cov sij hawm thaum ib tug neeg muaj hnub nyoog soj ntsuam lub txaj so thaum muaj mob. Nyob rau lub sijhawm zoo li no, ib feem ntawm cov leeg tawm thiab tsis rov qab los.

Immobility kuj tua cov leeg hauv cov tub ntxhais hluas. Hauv ib qho kev sim, cov tub ntxhais hluas poob 1.4 kg ntawm cov leeg nqaij hauv ib lub lis piam ntawm kev pw tsaug zog nruj. Nws yuav siv sijhawm ntau tshaj li yim lub lis piam ntawm kev cob qhia lub zog tsis tu ncua los tsim cov nyiaj ntawd.

Hauv lwm qhov kev sim, van Loon pom tias ua tiav kev tsis tuaj yeem tsuas yog tsib hnub txo cov leeg nqaij los ntawm 3.5%, thiab nws lub zog los ntawm 9%. Tab sis yog tias koj txhawb nqa tib cov leeg nrog hluav taws xob impulses, kev poob qis heev lossis tsis tuaj yeem ua ke. Hluav taws xob stimulation pab txawm tias cov neeg mob comatose: nws txo cov protein ntau thiab tiv thaiv cov leeg nqaij.

Yog tsis muaj kev cob qhia, cov leeg tsis loj hlob, tsis muaj zog, lawv feem ntau yaj ntawm kev kub ceev.

Yog tsis muaj kev txav mus los, tsis muaj protein ntau tuaj yeem pab koj tswj cov leeg nqaij, thiab nrog kev cob qhia lub zog koj tuaj yeem ua tau txhua lub hnub nyoog. Thiab lwm txoj kev tshawb fawb los ntawm Luna lees paub qhov no: hauv rau lub hlis ntawm kev cob qhia lub zog ob zaug hauv ib lub lis piam, cov neeg laus laus dua 70 tau nce 1, 3 kg ntawm cov leeg nqaij ntshiv.

4. Ceev faj zom zom yog tus yuam sij rau kev vam meej

Yog tias koj tau txais koj cov protein los ntawm cov khoom noj thiab tsis yog hmoov, nws ua rau kev txiav txim siab zom nws kom huv si. Piv txwv li, kev tshawb fawb tau pom tias tom qab noj cov nqaij nyug av, qhov feem pua ntawm cov amino acids hauv cov ntshav nce sai dua tom qab steak nrog cov protein ntau. Tsis tas li ntawd, nyob rau hauv 6 teev ntawm kev noj cov nqaij minced, cov amino acid theem nyob rau hauv cov ntshav yog 61%, thiab nyob rau hauv cov ntaub ntawv ntawm steak, tsuas yog 49%.

Cov kws tshawb fawb tsis pom qhov sib txawv ntawm cov protein synthesis, tab sis tej zaum qhov no yog vim cov nqaij leeg nqaij tau noj tsuas yog rau teev tom qab noj mov, thiab kev ua kom nrawm nrawm tau pom, raws li txoj cai, tom qab 1-2 teev.

Nws yog qhov tsim nyog los xav tias txij li cov leeg tau txais cov khoom siv hauv tsev ntau dua thiab txhawb kev loj hlob, ces lawv yuav loj hlob sai. Txawm hais tias, qhov tseeb, tsuas yog kev tshawb fawb ntxiv tuaj yeem pom.

Txawm li cas los xij, zom kom huv si yog qhov zoo rau koj qhov kev zom tag nrho, yog li koj tsis tas yuav poob dab tsi los ntawm kev siv ob peb feeb ntxiv rau koj lub steak lossis mis.