Cov lus qhia. Thaum koj nqa qhov hnyav, me me micro kua muag tshwm sim hauv cov leeg nqaij thiab tom qab ntawd kho. Protein pab ua kom cov txheej txheem no sai sai, uas yuav pab kom koj rov qab tau sai dua thiab loj dua thiab muaj zog dua.
Vim li cas cov protein tseem ceeb rau kev tsim cov leeg?
Protein tseem ceeb heev hauv kev tsim cov leeg vim cov amino acids (lub tsev blocks ntawm cov protein) pab kho thiab tswj cov leeg nqaij. Tom qab kev tawm dag zog, cov protein yuav pab koj rov qab los ntawm kev tawm dag zog vim tias cov leeg ua kua muag me ntsis thaum qoj ib ce.
Tus neeg nqa khoom xav tau ntau npaum li cas?
Txhawm rau kom cov leeg nqaij ua ke nrog kev ua si lub cev, nws raug nquahu kom tus neeg uas nqa qhov hnyav tsis tu ncua lossis yog kev cob qhia rau kev khiav lossis caij tsheb kauj vab noj ntau yam 1.2-1.7 grams protein ib kilogram ntawm lub cev qhov hnyav ib hnub, los yog 0.5 mus rau 0.8 grams ib phaus ntawm lub cev hnyav.
Ntau npaum li cas protein ntau dhau rau tus nqa?
Cov neeg ua haujlwm tsis tu ncua kuj muaj kev xav tau ntau dua, kwv yees li 1.1-1.5 g / kg. Cov neeg uas nqa qhov hnyav tsis tu ncua los yog kev cob qhia rau kev khiav lossis caij tsheb kauj vab xav tau 1.2-1.7 g / kg. Kev noj cov protein ntau ntau yuav yog ntau tshaj 2 g ib kg ntawm lub cev hnyav txhua hnub.
Puas 200g ntawm cov protein ib hnub ntau dhau lawm?
Cov lus pom zoo dav dav yog kom haus 15 - 25 grams ntawm cov protein ntawm cov pluas noj thiab nyob rau theem pib rov qab (qhov rais anabolic) - 45 feeb mus rau ib teev tom qab kev tawm dag zog. Cov kev tshawb fawb pom tias kev noj ntau dua (ntau dua 40 grams) tsis muaj txiaj ntsig ntau dua li qhov pom zoo 15-25 grams ib zaug.
