Yam zaub mov twg muaj cov nqaijrog: qhov tseeb ntawm kev noj qab nyob noj

Feem ntau cov txiv neej thiab cov poj niam ua cov kev ua si, tsis yog hnov ntawm proteins. Nws tsis yog coj txawv txawv, vim hais tias, raws li Engels hais tias, "lub neej - ib daim ntawv ntawm cov hav zoov uas muaj protein ntau lub cev." Protein yog yuav tsum tau rau txoj kev loj hlob nqaij lawv strengthening. Ua tsaug rau nws, nws yog ib qho yooj yim mus rau zoo thiab nce cov kev tsim nyog ceeb thawj. Muaj ntau ntau txawv tshuaj, tab sis nws yog ib qhov zoo tshaj plaws mus coj ib tug natural, ntuj (los ntawm no thiab siv ntau) rau koj lub cev. Yog li ntawd yog dab tsi cov khoom noj muaj protein? Lo lus teb rau lo lus nug no hauv qab no.

Yam zaub mov twg muaj cov nqaijrog - txoj cai kev ua si kev noj haus

Cov nqaijrog, raws li hais ua ntej lawm, yog ib qhov chaw ntawm cov protein. Yog li ntawd, nyob rau hauv khoom noj khoom haus yuav tsum yeej lawv. Yog li ntawd:

1) nws yuav siv sij hawm thawj qhov chaw cov salmon protein cov khoom. Nws yog qhov no ntses - ib tug zoo qhov chaw ntawm cov protein thiab muaj roj, uas yog pab ntxim rau cov hlab plawv system.

2) Qhov thib ob qhov chaw yog nyob los ntawm cov luav. Qhov no nqaij - ntshiv, tab sis muab pom lub cev protein, hlau thiab muaj roj. Tsis tas li ntawd tam sim no nyob rau hauv cov nqaij luav nicotinic acid, uas yog li ntawd tsim nyog mus rau lub noj qab nyob zoo tus neeg!

3) Peb qhov chaw - nyuj. Nyob rau hauv xws li ib tug lossis loj npaum li ntawm cov nqaij protein, zinc thiab vitamins, uas ua ke tsis tsuas pab tau lawv muaj nqaij tab sis kuj ntxiv dag zog lub cev!

4) Nqaij qaib thiab quail qe. Cov khoom uas muaj ib tug ntau ntawm cov protein thiab qhov tseem ceeb cov amino acids, uas yog heev tsim nyog rau mob loj. Ob los sis peb qe ib hnub twg nyob rau hauv lub cheese (cocktails rau koj qhov hnyav nce) los yog hau daim ntawv no yuav ua tau ib tug zoo heev qhov chaw ntawm cov protein.

5) Cereals thiab taum yog ib tug zoo qhov chaw ntawm cov protein thiab proteins. Piv txwv li, nyob rau hauv lub rhawv yuav tau saib rau couscous, nplej kab thiab oat plaub ya ri (bran). Cov whole grains yog cua thiab, tseem ceeb tshaj, pab tau! Lawv yuav muab ntxiv rau tus nplua nuj khoom, ci hmoov, ua noj porridge, etc.

6) taum khoom. Taum, taum pauv, lentils yog feeb nyob rau hauv lub chav ua noj txhua txhua niam tsev. Lawv yog cov tsis tsuas noj, tab sis kuj tseem ceeb heev. Rau cov neeg uas yog muaj ceeb thawj los yog lawv muaj nqaij, cov khoom yuav muaj nuj nqis, vim lawv muaj xws li 25% ntawm cov hnub uas yuav tsum tau ntawm cov vitamins, 17 grams ntawm carbs thiab 27-30 grams protein!

7) Txiv hmab txiv ntoo thiab zaub. Ntawm cov hoob kawm, cov neeg uas zoo siab txais tos txoj cai kev ua si kev noj haus, hmoog rau tej yam ntuj tso los ntawm cov as-ham! Tom qab tag nrho, cov khoom yog ib tug tseem ceeb qhov tseem ceeb cov vitamins, antioxidants, phytochemicals! Cov khoom noj yuav tsum muaj xws li broccoli, liab kua txob, dos, txiv pos nphuab, asparagus, carrots, taub dag, txiv lws suav, dib, kale, zaub xas lav, ceev ... Tag nrho cov no nyob rau hauv cov qauv muaj protein rau mob loj, nyob rau hauv tas li ntawd, zaub thiab txiv hmab txiv ntoo yog zoo heev rau kev kho mob.

Yuav ua li cas siv cov nqaijrog?

Cov ntawv teev cov khoom no yog heev me me, tab sis vim hais tias ntawm no abundance, koj muaj peev xwm xaiv raws nraim li cas koj yuav tsum tau, raws li tau zoo raws li kom lawv tus kheej los yog nrog tus kws qhia txog koj cov khoom noj. Yog li ntawd, ces, dab tsi cov zaub mov muaj proteins uas peb muaj sab. Tab sis yuav ua li cas yuav siv nws? Muaj ntau coaches thiab cov neeg uas koom nyob rau hauv bodybuilding, nws yog pom zoo kom tsis txhob ua phem rau cov proteins, vim hais tias cov khoom noj no yog aimed ntawm hlawv roj. Yog li, lub cev reprograms ib tug qauv kev noj haus kom tom ntej no. Yog hais tias koj yog ib tug beginner, nws yog qhov zoo tshaj plaws los maj mam ua kom paub mus rau hauv koj cov zaub mov protein cov khoom noj, thiab ua ntej kuv paub uas cov zaub mov muaj cov nqaijrog, thiab nyob rau hauv uas lawv yog cov tsis. Tsis tas li ntawd tseem ceeb rau tus coj protein shakes (2-3 khob ib hnub twg). Zoo meej ntais-txiv tsawb protein co.

Daim ntawv qhia protein cocktail txheej nqaij

Mus ntxiv rau cov mis nyuj (250 ml) me ntsis cheese (100 g), crude quail qe (4-5 daim), txiv tsawb (1 pc) thiab zib mu (1-2 tbsp. Diav). Tag nrho cov no nyob rau hauv ib rab thiab nplawm rau 20-30 feeb ua ntej koj workout (los yog tom qab) ib tug haus dej. Nws muaj: protein - 50 g rog - 14 g, calorie - 530 kcal.