Tau ntau xyoo, kev caij tsheb kauj vab khoom noj khoom haus tau tsom mus rau carbs tab sis tam sim no kev saib xyuas tau tig mus rau lub luag haujlwm tseem ceeb uas ua los ntawm cov protein kom rov zoo
Pasta, porridge, bananas, Jelly Babies - cov no yog cov khoom noj uas cov neeg caij tsheb paub txog. Ntim nrog cov carbohydrates, lawv yuav zoo li muab txhua yam uas tus neeg caij tsheb yuav tsum tau siv roj ntau hnub hauv lub eeb, thiab kev lag luam khoom noj khoom haus tau pab los ntawm kev muab cov khoom noj carbohydrates yooj yim rau hauv daim ntawv gels, tuav thiab dej qab zib. Tab sis ib yam dab tsi tshwm sim. Nyob rau hauv lub hlis tsis ntev los no, tib lub tuam txhab khoom noj khoom haus tau pib txhawb cov khoom noj muaj protein ntau rau cov neeg caij tsheb kauj vab raws li qhov tseeb yuav tsum muaj khoom noj khoom haus ntxiv. Yog li qhov no tsuas yog ua rau peb mus yuav khoom ntxiv, lossis puas yog kev lees paub txog cov neeg caij tsheb kauj vab yuav tsum noj rov qab xav dua?
Emma Barraclough, tus kws saib xyuas noj qab haus huv laus ntawm lub tuam txhab khoom noj khoom haus kis las SiS, qhia tias nws tsuas yog qhov kev xav ntawm cov zaub mov feem ntau. 'Ntau thiab ntau dua hauv cov khw muag khoom tam sim no koj pom cov khoom lag luam muaj protein ntau, uas pab txhawb kev paub thiab kev nkag siab ntawm cov txiaj ntsig ntawm cov protein ua cov khoom noj. Qhov no lim mus rau cov txiv neej caij tsheb kauj vab thaum hnub so thiab tau txhawb nqa los ntawm kev paub tias cov neeg caij tsheb siv tau yooj yim dua tam sim no.'
Torq tus kws tshawb fawb txog khoom noj khoom haus, Ben Nqe, piav qhia ntxiv: 'Protein ib txwm yog cov khoom noj tseem ceeb rau tus neeg ncaws pob thiab tsis muaj dab tsi hloov pauv. Txawm li cas los xij tam sim no muaj kev cuam tshuam rau demonize carbohydrate hauv xov xwm, yog li qhov no tau ua rau ntau tus neeg tsis meej pem thiab ua rau muaj kev loj hlob ntawm kev siv cov protein los ntawm cov pej xeem.'
Qhov no yog hais txog ntau tshaj li qhov sib txawv, txawm li cas los xij. Dr James Morton, tus thawj coj noj zaub mov ntawm Pab Pawg Sky thiab tus kws tshawb fawb ntawm Liverpool John Moores University, piav qhia tias tau muaj kev tshawb fawb ntau ntxiv rau cov protein muaj txiaj ntsig rau lub cev xyoo kaum xyoo dhau los yog li tam sim no paub ntau ntxiv txog lub luag haujlwm protein ua thaum nws noj..
Role play
Cia peb saib kev tshawb fawb. Protein yog ib qho ntawm peb lub ntsiab 'macronutrients' - qhov tseem ceeb ntawm cov khoom noj uas peb xav tau ntau. Thaum lwm yam ob macronutrients, rog thiab carbohydrate, ua haujlwm feem ntau los ntawm lub zog, protein lub luag haujlwm tseem ceeb yog kho thiab tsim cov ntaub so ntswg hauv lub cev - peb cov hlwb. Koj tsis tuaj yeem tsim cov hlwb nrog cov carbohydrates thiab cov rog vim tias tsis muaj nitrogen atoms, uas yuav tsum tau tsim cov txheej txheem nyuaj, ruaj khov hauv peb lub hlwb. Protein yog tsim los ntawm chains ntawm amino acids, uas yog me me molecules nrog ib tug carboxyl (carbohydrate-zoo li) pab pawg neeg thiab tag nrho cov tseem ceeb nitrogen atom. Kev noj cov protein tau tawg los ntawm lub cev mus rau hauv cov amino acids, uas tom qab ntawd sib sau ua cov proteins tshiab uas tsim cov kev ua haujlwm ntawm cov hlwb.
' Feem ntau tag nrho cov txheej txheem no hu ua protein synthesis thiab yog lub hauv paus ntawm kev ua kom cov hlwb ua haujlwm zoo, 'hais Morton.
Nws kuj yog lub hauv paus ntawm kev kawm hloov kho. "Peb tab tom ua thiab poob cov leeg nqaij - cov txheej txheem hu ua anabolism thiab catabolism feem - txhua lub sijhawm yog li peb nyob rau hauv ib qho chaw tas li ntawm kev tsim dua tshiab," Barraclough hais. Kev noj cov protein kom raug txhawb nqa anabolism thiab txo qis catabolism.
'Cov neeg ua haujlwm muaj kev xav tau ntau dua rau cov protein ntau vim tias lawv cov nyiaj tau los ntau dua. Kev tawm dag zog ib txwm txhawb nqa cov leeg nqaij protein synthesis - uas yog cov leeg nqaij rov qab - vim tias thaum lub sijhawm ua haujlwm koj cov leeg tau cog lus thiab sim ua kom muaj zog yog li lawv yuav tsum tsis txhob ua cov ntaub so ntswg tshiab nyob rau lub sijhawm ntawd. Yog li lub tswv yim nrog kev noj cov protein ntau yog tias nws tau ncaws tawm cov protein synthesis dua kom koj tuaj yeem rov qab tau sai dua.'
Lub luag haujlwm protein ua kom rov zoo yog tsim nyob rau hauv lub ntiaj teb kev tsim cov leeg nqaij - tsis muaj tus neeg ua si rugby yuav nco nws tom qab kev cob qhia protein co - txawm li cas los xij nws cov txiaj ntsig rau cov neeg ncaws pob hauv lub ntiaj teb kev ua siab ntev tsis tau tshawb fawb zoo. Dr Abdullah Alghannam ntawm Loughborough University tau hais tias, 'Kev tawm dag zog hnyav tsim ib puag ncig hloov pauv yog li kev noj zaub mov zoo nyob ze rau txhua qhov kev tawm dag zog yuav ua rau muaj txiaj ntsig zoo ntawm ib puag ncig ntawd. Txawm li cas los xij, ob peb txoj kev tshawb fawb tau saib tom qab kev tawm dag zog cov protein thiab kev cob qhia hloov kho hauv kev ua kom muaj zog.'
Txawm hais tias kev nkag siab tau tsim muaj txiaj ntsig ntau dua 10 xyoo dhau los, muaj cov yam ntxwv ntawm qhov kev tshawb fawb no uas tseem tsis tau kawm. Qhov peev xwm no tau zoo siab rau cov kws tshaj lij thiab tab tom ntxiv rau cov protein ntau hauv cov koob npe.
Yuav ua li cas, thaum twg, qhov twg
Cov kev xav tau ntawm cov protein ntau sib txawv nyob ntawm tus kheej xav tau. 'Lub Koom Haum Saib Xyuas Kev Noj Qab Haus Huv Ntiaj Teb tau teeb tsa cov lus pom zoo ntawm 0.8 grams ntawm cov protein ib kilogram lub cev qhov hnyav ib hnub [g / kg / d], tab sis cov nyiaj no tau teem tseg kom tsis txhob muaj qhov tsis txaus ntawm cov pejxeem, tsis muaj kev txaus siab rau kev ua kom zoo rau kev cob qhia lossis kev ua haujlwm, ' hais tias Torq's Ben Nqe.
Raws li tau hais ua ntej, kev tawm dag zog ua rau muaj kev hloov pauv ntawm tes ntau dua yog li cov kev xav tau nce ntxiv rau cov tib neeg tawm dag zog.'1.5-2g / kg / d tso cai rov qab txaus rau cov tib neeg nquag, tab sis qhov no tuaj yeem mus txog 3g / kg / d rau cov neeg tseem ceeb ntawm kev sib tw xws li Ncig Saib, vim tias qhov kev xav tau siab heev, 'hais tias Barraclough.
Alghannam pom zoo muaj cov pov thawj zoo los qhia tias cov tib neeg kev cob qhia nyuaj tuaj yeem xav tau cov protein ntau dua li yav dhau los xav: 'Txawm hais tias nws tsis tau ua nyob rau hauv ib puag ncig kev sib tw, kev tshawb fawb tsis ntev los no ntawm lub sij hawm kev cob qhia hnyav tau pom tias nce kev noj txhua hnub ntawm protein ntau mus rau 3g / kg / d txo cov decrements txuam nrog rov qab kawm. Kev caij tsheb kauj vab tau zoo khaws cia zoo dua li kev noj zaub mov nrog cov ntsiab lus qis dua.'
Nws tsis yooj yim li noj peb steaks rau noj hmo, txawm li cas los xij. Protein tsis tuaj yeem 'rov qab-loaded' - khaws cia ua ntej - tib yam li lwm cov macronutrients, thiab koj lub cev tsuas tuaj yeem siv tau me me ib zaug xwb.
'Txoj hauv kev zoo tshaj plaws yog qhov sib npaug ntawm qhov chaw pub noj nyob rau nruab hnub, tsis yog siv tib txoj hauv kev raws li cov neeg coob coob, uas yog txhawm rau thauj khoom ntau dua rau yav tsaus ntuj noj mov,' Hais Nqe.'Lub qab nthab saum toj zoo li muaj nyob rau hauv cov nqe lus ntawm kev siv ntau tshaj plaws, yog li kev noj 20-30g ntawm cov protein txhua peb teev los yog li ntawd nyob rau hauv ib hnub yuav pab ua kom cov nqaij leeg muaj protein ntau synthesis.'
paub koj qhov chaw
Zoo li lub sijhawm, hom protein uas koj noj yog qhov tseem ceeb sib npaug. 'Tsiaj qhov chaw xws li mis nyuj thiab nqaij yuav muab ntau yam tseem ceeb amino acids, tshwj xeeb tshaj yog leucine,' hais tias Nqe. Cov amino acids tseem ceeb yog cov uas koj lub cev tsis tuaj yeem ua rau nws tus kheej yog li lawv yuav tsum tau noj ua ib feem ntawm koj cov zaub mov. 'Feem ntau vegan qhov chaw ntawm cov protein xws li pulses thiab nplej tseem muab cov amino acids tseem ceeb no, tab sis koj yuav tsum tau noj ntau ntau kom ua tiav cov txiaj ntsig zoo sib xws ntawm cov amino acids tseem ceeb piv rau cov khoom noj siv mis, piv txwv li.'
Tau txais cov protein los ntawm ntau qhov chaw yog qhov zoo tshaj plaws kom sib npaug ntawm lwm cov macronutrients inevitably noj nrog cov protein. Piv txwv li, noj ntau cov nqaij liab, thaum muaj protein ntau, kuj tseem muaj roj saturated uas yuav ua rau muaj kev phom sij rau koj txoj kev noj qab haus huv ntau dua li kev noj cov protein tsawg dua. Qhov no yog qhov uas cov tshuaj ntxiv muaj lawv qhov chaw hauv tus neeg caij tsheb lub tswv yim noj zaub mov.
'Txawm hais tias muaj zaub mov tsis zoo rau tag nrho cov zaub mov, vim lawv yuav tsis muaj cov vitamins thiab minerals, cov tshuaj xws li protein shakes lossis gels yog cov protein uas yuav luag dawb huv, yog li nws yog qhov zoo rau kev ntaus cov hom phiaj protein tsis cuam tshuam rau lwm cov khoom noj khoom haus, ' hais tias Barraclough. Cov tshuaj ntxiv kuj tseem yooj yim - kev co tuaj yeem yooj yim haus dej ncaj qha tom qab kev tawm dag zog, txhais tau tias cov protein synthesis uas nres thaum lub sijhawm ua haujlwm tuaj yeem rov pib sai sai.
Whey protein yog qhov nrov tshaj plaws ntawm cov protein rau cov khoom noj khoom haus tom qab qoj ib ce. Qhov no yog vim qhov sib txawv ntawm cov protein tau zom ntawm cov nqi sib txawv, ntau yam tib yam li cov carbohydrates nyuaj zom tau qeeb dua li cov suab thaj yooj yim.
'Whey yog qhov nyiam vim nws yog qhov zom tau sai tshaj plaws - nyob ib puag ncig 8-10g tuaj yeem siv ib teev, 'hais tias Barraclough. 'Branched-chain amino acids [BCAAs] kuj tseem nrov vim cov no yog cov amino acids koj cov leeg tuaj yeem siv tau yooj yim, tab sis cov zaub mov xws li pea protein tuaj yeem ua qeeb li 2-3g ib teev, thiab qe dawb kuj tau zom dua. lub sij hawm ntev.'
Qhov no tsis tau txhais hais tias ib qho protein ntau muaj txiaj ntsig ntau dua li lwm qhov, tsuas yog cov peev txheej sib txawv yog qhov zoo tshaj plaws siv rau ntau qhov xwm txheej. Piv txwv li, cov protein uas ua rau qeeb qeeb xws li casein yog qhov tseem ceeb rau kev haus thaum yav tsaus ntuj vim tias nws tsim cov drip-pub protein thaum hmo ntuj. Qhov no tswj cov protein synthesis zoo dua yog tias koj noj whey. Ib txoj kev tshawb fawb sib piv ntawm whey thiab casein los ntawm 1997 tau pom tias txawm tias whey txhawb nqa tus nqi pib ntawm cov protein synthesis tom qab kev tawm dag zog, casein ua rau muaj protein ntau dua nyob rau lub sijhawm, uas qhia tau hais tias qhov tseem ceeb ntawm kev sib txawv ntawm koj cov protein ntau.
YProtein on the go
Cov neeg ntawm Pab Pawg Ntuj yuav tau hnov cov lus xaiv… lawv tau sim noj cov protein ntawm lub tsheb kauj vab thiab tawm ntawm nws, noj cov khoom noj raws sijhawm ntawm cov carbohydrates thiab cov protein thaum caij tsheb kauj vab.
Team Sky's Morton piav qhia qhov kev xav: 'Nws nyob ntawm lub sijhawm ntawm kev caij tsheb - cov protein yuav tsis ua rau koj ua tau zoo ntawm kev caij tsheb, tab sis yog tias koj mus caij rau 6 teev thiab tsis ua. muaj cov protein nyob rau lub sijhawm ntawd, koj yuav zoo li yuav pib tawg cov nqaij mos.' Nws qhia tias, ntawm lossis tawm ntawm lub tsheb kauj vab, koj yuav tsum noj cov protein txhua peb teev. Qhov no yog vim hais tias thaum cov khw muag khoom carbohydrate siv dhau lawm, cov khw muag roj tsis tuaj yeem oxidised sai txaus los muab lub zog, yog li cov nqaij proteins yog catabolised - tawg - thiab siv hloov.
'Kuv xav tias muaj kev tshawb fawb zoo tom qab noj cov protein nrog cov carbohydrates ib nrab caij tsheb,' Morton hais. 'Nrog cov carbohydrate muab lub zog, cov protein nyob ntawd los tiv thaiv catabolism thaum lub sijhawm ua haujlwm thiab txhawb nqa anabolism thaum ua tiav.
Torq tus nqi tsis txaus ntseeg los ntawm kev xav tau noj cov protein ntawm lub tsheb kauj vab: 'Cov neeg ncaws pob hnyav yuav tsum xav txog lawv cov protein kom tsawg, yeej, tab sis carbohydrate tseem tseem yog cov roj tseem ceeb rau kev ua haujlwm zoo thiab yog tias nws tsis saib xyuas hauv kev pom zoo. protein nws yuav spell kev puas tsuaj rau cov neeg ncaws pob txhawj xeeb. Kev noj cov protein thaum lub sijhawm ua haujlwm ua rau muaj kev nkag siab me ntsis, vim tias dhau los ntawm cov txheej txheem hu ua gluconeogenesis, nws tau hloov mus rau cov carbohydrates ib txwm nyob ntawm tus nqi zog rau lub cev.'
Alghannam siv lub luag haujlwm zoo sib xws rau Nqe ntawm kev ua ntej carbohydrate thaum caij tsheb, tab sis pom zoo kom sib xyaw cov protein thiab carbohydrates tom qab kev tawm dag zog los txhim kho kev rov zoo. "Kev kho dua tshiab ntawm cov khw muag khoom glycogen yog lub hauv paus rau kev rov qab los, tab sis ntxiv cov protein rau cov dej qab zib carbohydrate rov qab tau pom tias muaj txiaj ntsig zoo nyob rau qee qhov xwm txheej," nws hais. 'Qhov twg cov carbohydrate hauv cov dej haus tsis txaus los ua kom lub khw muag khoom glycogen ntau tshaj plaws thaum lub sijhawm rov qab los, qhov sib ntxiv ntawm cov protein tuaj yeem muab txoj hauv kev ua kom cov leeg nqaij glycogen resynthesis, nrog rau kev txhawb nqa cov protein synthesis.'
Yog li muaj qee cov txiv laum huab xeeb ntawm koj lub hnab nqa tom qab.
Lwm yam kom noj protein
Protein, raws li peb tau pom, yog qhov zoo tshaj plaws raws li cov zaub mov rov qab, txawm tias tsis zoo li cov roj. Txawm li cas los xij, nws tuaj yeem pab tau zoo heev hauv thaj chaw ze rau txhua tus neeg caij tsheb kauj vab hnyav - pab kom hnyav.
'Hais txog kev ua tiav lub cev muaj txiaj ntsig zoo muaj kev nkag siab ntau ntxiv ntawm qhov zoo ntawm cov protein tam sim no, 'SiS's Barraclough hais. 'Ua qis GI thiab lub cev ntom ntom, feem ntau hom protein tsis yooj yim rau noj thiab zom tau maj mam piv rau carbohydrates. Qhov no ua rau kom satiety - qhov kev xav ntawm fullness - yog li koj tshaib plab tsawg dua.'
Ntxiv mus, kev tshawb fawb niaj hnub no yuav luag tsis sib haum xeeb txog cov protein muaj peev xwm khaws cov nqaij ntshiv nqaij thiab txhawb kev rog thaum nyob hauv lub xeev txwv tsis pub muaj calorie ntau ntau, raws li cov neeg caij tsheb kauj vab feem ntau yog ua kom hnyav sib tw. Txawm hais tias cov txheej txheem tom qab cov teebmeem no tsis yog qhov tseeb tshwj xeeb, cov ntaub ntawv tshuaj xyuas los ntawm 2006 tau piav qhia tias vim tias cov protein ua rau lub siab tshaj plaws thermogenic cov lus teb - ntau npaum li cas lub zog nws raug nqi rau lub cev zom zaub mov - qhov no yuav yog lub luag haujlwm rau cov rog ntau dua. Cov protein ntau koj noj, cov rog ntau koj lub cev siv los ua lub zog los zom nws. Tab sis koj puas tuaj yeem muaj ntau yam zoo?
Qhov tseeb tias koj lub cev nyiam pov tseg cov protein ntxiv uas tsis yog khaws cia li rog tau ua rau cov lus pom zoo tias cov txheej txheem tshem tawm ua rau muaj ntau yam ntawm koj lub raum. Nws yog ib qho kev sib cav rau kev txwv cov protein uas koj noj, tab sis txhua tus kws tshaj lij uas Cyclist tau hais kom pom zoo tias txhua tus neeg siv khoom noj tshwj tsis yog cov kws tsim lub cev, kev noj cov protein ntau ua rau tsis muaj kev hem thawj rau kev noj qab haus huv.
Hais tias, Nqe muaj qee cov lus qhia rau cov neeg xav tias cov protein yog qhov xav tsis thoob. 'Txawm hais tias cov protein muaj ntau cov txiaj ntsig, nws yog ib qho tseem ceeb tsis txhob haus nws ntawm kev siv ntau lwm yam khoom noj. Cov rog thiab carbohydrate yog qhov tseem ceeb rau tus neeg caij tsheb kauj vab rau kev ua kom pom kev ua haujlwm zoo thiab muaj cov vitamins, minerals thiab fiber ntau tsis muaj nyob rau hauv feem ntau ntawm cov protein.'
Raws li puas tau, tus yuam sij rau kev noj zaub mov zoo yog qhov sib npaug: txaus ntawm txhua yam, tsis yog ntau dhau. Tab sis tsawg kawg tam sim no tus neeg caij tsheb kauj vab muaj peev xwm, nrog lub siab ntshiab, qee zaus tso tseg lub tais loj ntawm cov nplej zom, thiab xaiv rau cov kua txiv hmab txiv ntoo xwb.
