Ib daim ntawv qhia rau kev ua kis las noj zaub mov, ntxiv thiab cov vitamins

2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2024-01-13 01:43

Cov kev xav uas tshwm sim ntawm thawj tus neeg paub txog ntau yam khoom noj khoom haus kis las zoo ib yam li cov txiv neej uas tau ntsib los ntawm ib tug hluas txiv neej nyob rau hauv lub chaw ua khoom noj me nyuam mos los yog ib tug ntxhais uas pom nws tus kheej hauv khw muag khoom tsheb. Muaj pes tsawg yam nyob rau ntawd, thiab txhua yam yog incomprehensible!

Ntawm no yog ib lub thawv sau npe "protein." Aha! Qhov no tej zaum yuav tsum tau coj mus nce cov leeg nqaij. Tab sis ib sab ntawm nws yog tsib lub thawv zoo sib xws, thiab txhua tus muaj lo lus "protein" ntawm daim ntawv lo. Whey, casein, ua ke, thiab kuj tau txais txiaj ntsig, qhov tsis nkag siab "ib yam dab tsi" hu ua BCAA. Qhov txawv yog dab tsi? Vim li cas tus nqi sib txawv?

Nqe = Zoo

Ua ntej qhov txiaj ntsig hype, kev noj zaub mov kis las twb kim lawm. Tam sim no nws tseem kim dua, thiab ntau tus tab tom sim hloov mus rau cov khoom pheej yig dua los ntawm cov tuam txhab tsim khoom hauv tsev. Koj yuav tsum ua qhov no? Tsis muaj! Vim li cas? Vim tias cov khoom noj khoom haus kis las yog cov khoom siv high-tech, thiab txhua yam hauv nws yuav tsum ua kom raug, txwv tsis pub nws yog kev puas tsuaj.

Dab tsi tiag tiag li Lifehacker muaj txog kev noj zaub mov hauv Lavxias? Ib yam li cov kws tshaj lij thiab cov neeg siv kev paub txog kev hwm Sportwiki, uas tau kuaj xyuas qhov zoo ntawm ntau hom kev ua kis las, suav nrog ob hom kev tsim khoom hauv tsev. Tsis muaj kev ncaj ncees, tsuas yog qhov tseeb xwb.

Ob leeg kuaj Lavxias teb sab proteins ua tsis tau tejyam Roskontrol kev txawj ntse. Nyob rau hauv ib qho ntawm lawv, qhov muaj pes tsawg leeg tau hloov mus rau qhov tsis sib xws nrog cov lus tshaj tawm, thiab lwm yam, cov ntsiab lus ntawm cov protein yog yuav luag ib feem peb qis dua qhov uas tau hais hauv pob. Nrog rau txoj kev tsis saib xyuas zoo li no rau kev tsim khoom, tsis tuaj yeem tham txog kev nce qib. Yuav ua li cas xam cov protein thiab calorie cov ntsiab lus tsis paub qhov tseeb muaj pes tsawg leeg ntawm cov khoom? Koj tuaj yeem ua qhov muag tsis pom qhov muag khoom los ntawm lub khw muag khoom loj.

Cov tuam txhab txawv teb chaws kuj tsis zoo tag nrho. Ntawm lawv, muaj cov tuam txhab tsis ncaj ncees uas ua rau tsis lees paub qhov hloov pauv ntawm cov khoom sib xyaw, tab sis txoj hauv kev tau txais cov khoom cuav cuav yog qhov qis dua, thiab tag nrho cov khoom zoo yog ntau dua. Hauv kev xyaum, qhov no txhais tau hais tias tsis muaj kev pheej hmoo ntawm kev puas tsuaj ntawm lub qis qis thiab lwm yam kev mob plab tsis zoo, nrog rau kev muaj peev xwm ntseeg tau qhov muaj pes tsawg leeg, unmistakably tsim cov khoom noj txhua hnub ntawm nws lub hauv paus.

Yuav ua li cas yog tias muaj ob peb lub pob sib txawv ntawm tib yam khoom noj khoom haus zoo nyob ze? Coj tus uas qab dua.:) Nyob rau hauv lub editorial chaw ua hauj lwm ntawm Lifehacker muaj txaus cov neeg paub txog kev ua si, thiab cov nyiam ntawm feem ntau yog nyob rau sab ntawm lub British paub zoo ntawm cov khoom noj khoom haus kev ua si.

VP Laboratory cov khoom lag luam tuav cov haujlwm saum toj kawg nkaus hauv kev ntaus nqi ntawm cov khoom noj khoom haus nrov tshaj plaws hauv tebchaws Russia, tau ua tiav kev soj ntsuam ntawm Roskontrol, thiab yog li tsim nyog tau txais kev ntseeg siab. VP Laboratory kws tshwj xeeb muaj peev xwm mus kom ze rau ntau yam khoom noj khoom haus ua kis las. Tsuas yog muaj pov thawj thiab ua hauj lwm hom proteins, gainers, ntxiv thiab vitamins, tsis muaj questionable mix. Txoj hauv kev no yog qhov nkag siab ntau dua rau cov pib tshiab thiab yooj yim dua rau tus kws tshaj lij, vim nws tso cai rau koj kom tau txais los ntawm tsawg dua rhawv zeb, thaum tag nrho cov kev xav tau ntawm lub cev thaum ua si kis las.

Muaj tag nrho cov encyclopedias ntawm cov khoom noj khoom haus kis las nrog ntau qhov tshwj xeeb thiab tsis yog ib txwm meej rau cov ntaub ntawv pib. Peb yuav hais txog hom kev ua kis las tseem ceeb hauv cov ntsiab lus thiab hauv qhov tseem ceeb.

Protein

Protein yog ib qho protein-raws li kev ua kis las ntxiv. Peb cov leeg yog tsim los ntawm cov protein. Qhov tseeb, cov protein yog lub hauv paus tseem ceeb rau peb lub cev, thiab yog li ntawd nws yog qhov tseem ceeb heev thiab pheej yig heev. Cov zaub mov muaj protein ntau xws li nqaij thiab ntses raug nqi ntau heev.

Whey Protein (Whey) yog lub npe hu ua ceev ceev protein tau los ntawm whey. Nws yog qhov zoo thiab sai sai absorbed los ntawm lub cev, tab sis nws kav tsis ntau tshaj 4 teev.

Pom tseeb, siv whey protein yog qhov zoo tshaj plaws nyob rau hauv cov xwm txheej uas lub cev xav tau thiab metabolize protein sai li sai tau, uas yog, thaum sawv ntxov thiab tom qab kev cob qhia, nrog rau thaum noj mov. Nws yog ib qho tseem ceeb uas yuav tsum nco ntsoov tias tus nqi ntawm cov protein tau los ntawm kev noj zaub mov noj yuav tsum tsis pub tshaj 50% ntawm tag nrho cov nqi txhua hnub. Tej zaum thaum xub thawj koj yuav nyiam qhov yooj yim thiab yooj yim ntawm kev noj cov protein shakes ntau heev uas koj yuav xav ua kom lawv lub ntsiab ntawm koj cov zaub mov, tab sis qhov no tuaj yeem muaj qhov tsis zoo.

Muaj peb hom whey protein: concentrate, cais, thiab hydrolyzate. Lawv txawv nyob rau hauv lub degree ntawm purification, tab sis kev tshawb fawb tsis tau qhia meej qhov zoo ntawm hydrolysates kim kim tshaj concentrates thiab cais.

Casein (Casein), nyob rau hauv lem, yog ib tug qeeb protein, uas yog, nws yog absorbed maj mam thiab muaj peev xwm noj tau lub cev mus txog rau 8 teev.

Cov protein qeeb qeeb yog ib txoj hauv kev zoo los them rau qhov tsis muaj protein ntau thaum pw tsaug zog thiab thaum lub sijhawm koj yuav tsis noj mov tsis tu ncua. Casein yog absorbed phem tshaj whey protein thiab muaj ib tug ntau scarce txheej ntawm amino acids, thiab yog li ntawd ua raws li ib tug pab protein rau whey.

Multi-component (complex) protein yog kev sib xyaw ntawm ntau hom protein. Nws them nyiaj rau qhov tsis zoo ntawm txhua tus neeg cov protein, tab sis khaws lawv qhov zoo.

Whey protein yog absorbed tam sim ntawd tom qab noj. Los ntawm lub sijhawm nws cov txiaj ntsig siab dhau lawm, lub cev twb assimilating cov proteins nrog lub sijhawm nqus nruab nrab, thiab tom qab ntawd qeeb cov protein. Yog li, lub sij hawm ntawm amino acid deficiency raug tshem tawm thoob plaws lub sij hawm ntawm assimilation ntawm cov sib tov. Multicomponent protein yog universal, thiab yog li ntawd nws yog siv tsis hais lub hom phiaj, thaum nws yog tsim nyog kom tau ib tug uniform saturation ntawm lub cev nrog amino acids ntev.

Gainer

Gainer yog cov protein-carbohydrate sib xyaw, cov phooj ywg zoo tshaj plaws ntawm cov neeg uas tsis tuaj yeem nce qhov hnyav. Qhov teeb meem nrog cov neeg nyias nyias yog tias lawv lub cev ua haujlwm zoo li lub qhov cub. Yuav kom tsawg kawg ib yam dab tsi tso rau hauv cov leeg, nws yog ib qho tsim nyog los npog qhov qab los noj mov ntawm "lub qhov cub", uas yog vim li cas nws thiaj li yuav tsum tau ua kom muaj calorie ntau ntau ntawm cov khoom noj txhua hnub. Tab sis yuav ua li cas noj ntau heev? High-calorie carbohydrates nyob rau hauv cov dej haus yog zoo tagnrho nyob rau hauv cov nqe lus ntawm lub zog tus nqi thiab yooj yim ntawm kev siv.

Qhov hnyav nce qhov sib txawv ntawm qhov sib xyaw thiab qhov sib piv ntawm cov protein thiab carbohydrates. Feem ntau, cov khoom pab ntxiv tau ntxiv rau lawv, ua rau muaj txiaj ntsig loj. Qhov tshwm sim yog xws li ib tug super-ntau yam roj uas ua rau txawm lub feem ntau hopeless pimples loj hlob.

Amino acids

Proteins yog tsim los ntawm cov amino acids. Qhov tseeb, nws yog lawv, thiab tsis yog cov protein nws tus kheej, uas peb lub cev assimilates. Muaj 20 amino acids koom nrog hauv kev tsim cov protein thiab, tshwj xeeb, cov nqaij mos. Ntawm cov no, cuaj yog qhov hloov tsis tau, uas yog, peb lub cev tsis tuaj yeem tsim lawv tus kheej hauv qhov ntau txaus, uas txhais tau hais tias lawv yuav tsum tau txais los ntawm sab nraud. Hauv cov ntsiab lus ntawm kev ua kis las, muaj peb yam tseem ceeb amino acids uas tau sau ua ke hu ua BCAA (Branched-chain amino acids).

BCAAs tsim 35% ntawm tag nrho cov amino acids nyob rau hauv peb cov leeg, thiab yog li ntawd nws tsis yog tsim nyog los tham txog qhov tseem ceeb ntawm lawv cov nplua nuj nyob rau hauv lub cev. Lub ntsiab kev tshawb fawb pov thawj ntawm BCAAs yog los txhawb cov leeg kev loj hlob thiab lub zog, txo cov rog hauv lub cev, tiv thaiv cov leeg uas twb muaj lawm los ntawm kev tawg, thiab ua kom muaj txiaj ntsig ntawm cov protein noj.

BCAAs tau noj ib yam li whey protein, uas yog, thaum sawv ntxov, tam sim ntawd tom qab kev cob qhia, thiab ntxiv rau thaum pw thiab nruab nrab ntawm cov zaub mov thaum poob phaus.

Creatine

Creatine yog lub ntiaj teb nrov tshaj plaws staple sports noj ntxiv. Creatine pab txhawb cov leeg nqaij thiab lub zog, uas txhais tau hais tias nws yog tus phooj ywg zoo tshaj plaws ntawm cov neeg uas xav tsim, nqa ntau dua thiab ua haujlwm hnyav dua.

Nws yog ib qho tseem ceeb kom nkag siab tias creatine tsis yog cov khoom tsim los ntawm tib neeg thiab muaj kev nyab xeeb tag nrho. Nws yog tsim los ntawm peb lub cev thiab muaj nyob rau hauv cov khoom noj protein uas peb noj. Qhov teeb meem yog tias tau txais creatine ntau npaum li cas koj xav tau nyob rau hauv cov nqe lus ntawm kev cob qhia lub zog thiab cov leeg nqaij yog qhov nyuaj. Cov kev ua si ntxiv daws qhov teeb meem yooj yim, elegantly thiab tsis muaj qhov tsis zoo.

Raws li txoj cai, creatine tuaj rau hauv daim ntawv tshuaj ntsiav lossis hmoov, uas tuaj yeem yooj yim ntxiv rau tib cov protein shakes.

L-carnitine yog siv

L-Carnitine yog cov khoom siv roj hlawv ntau tshaj plaws. Thaum twg los poob phaus los yog ziab, L-carnitine yog thawj zaug uas muaj nyob rau hauv cov zaub mov, uas nyob rau hauv lub cev nqa tawm lub luag hauj lwm ntawm thauj fatty acids mus rau qhov chaw ntawm lawv hloov dua siab tshiab rau hauv lub zog.

Cov tshuaj ntxiv, zoo li nrog creatine, tsis yog khoom siv thiab tsis ua rau muaj kev phiv. Peb lub cev tsim L-carnitine nws tus kheej, thiab nws qhov ntau dhau yog tshem tawm sai. Vim li no, nws ua rau tsis muaj kev nkag siab ntau tshaj qhov pom zoo noj hauv kev cia siab ntawm kev txhim kho cov roj hlawv ua haujlwm.

Cov vitamins ncaws pob

Vim li cas thiaj yuav cov vitamins kis las thaum koj tuaj yeem tau txais cov vitamins tsis tu ncua ntawm txhua lub tsev muag tshuaj? Qhov tseeb yog tias cov vitamins zoo tib yam yog tsim los kom haum rau feem coob ntawm cov neeg, thiab tsis muaj txoj hauv kev coj mus rau cov kev xav tau ntawm cov neeg uas nws lub neej muaj xws li kev ua kis las. Yog li ntawd, koj zoo li haus cov vitamins, tab sis koj tsis tau txais txhua yam thiab tsis txaus.

Thov nco ntsoov: cov vitamins zoo tib yam muab faib rau cov menyuam yaus thiab cov neeg laus, thiab cov vitamins kis las tau muab faib rau cov txiv neej thiab poj niam.

Nws yog ib qho tseem ceeb uas yuav tsum tau coj mus rau hauv tus account lub peculiarities ntawm physiology, ib yam li nws yog ib qho tseem ceeb kom nkag siab txog qhov tseem ceeb thaum ua si kis las. Raws li kev txheeb cais, cov txiv neej xav txhim kho lub zog, kev ua siab ntev thiab rov qab los, thaum cov poj niam tsom mus rau kev zoo nkauj thiab lub suab.

Qhov txawv ntawm cov kev xav tau tshwj xeeb rau ib hom kev tawm dag zog tshwj xeeb yog them los ntawm ntau yam ntawm cov vitamins, minerals thiab lwm yam khoom noj. Piv txwv li, complexes qhia nyob rau hauv daim duab tsis yog tsuas yog multivitamin, tab sis mixs, muaj, nyob rau hauv lem, ntawm tsib tshwj xeeb complex formulations. Ua ke lawv npog tag nrho cov kev xav tau ntawm lub cev hauv kev ua neej nyob. Cov vitamins tsis tu ncua ua tsis tau li ntawd.

Peb cia siab tias peb phau ntawv qhia yuav pab koj nkag siab txog ntau yam kev ua kis las noj zaub mov muaj thiab nrhiav kev xaiv zoo tshaj plaws rau koj lub hom phiaj.