Yuav noj dab tsi ua ntej thiab tom qab koj ua haujlwm yog tias koj tso nqaij

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

Txhawm rau muab lub cev nrog lub zog thiab cov as-ham thaum lub sijhawm thiab tom qab kev tawm dag zog, koj yuav tsum haus cov protein thiab carbohydrates txaus. Tshawb nrhiav yuav ua li cas kom tau txais tag nrho cov txiaj ntsig yog tias koj tsis noj nqaij thiab cov khoom siv mis nyuj.

Dab tsi yuav suav nrog hauv koj cov zaub mov ua ntej ua haujlwm

Cov pluas noj ua ntej yuav tsum muaj cov khoom noj muaj protein ntau thiab carbohydrates uas muaj roj tsawg.

• Carbohydrates siv rau kev tsim hluav taws xob. Yog tias koj tsis tau txais carbohydrates txaus ua ntej kev tawm dag zog, koj lub cev cov piam thaj khaws cia yuav sai sai. Yog li ntawd, koj yuav nkees sai thiab yuav tsis muaj peev xwm muab koj qhov zoo tshaj plaws.
• Protein yog qhov tseem ceeb rau lub cev raws li qhov chaw ntawm cov amino acids rau cov leeg nqaij txhawb nqa thiab rov qab los. Protein tiv thaiv cov nqaij ntshiv los ntawm kev puas tsuaj thaum lub sijhawm ua haujlwm thiab pab lawv rov qab los ntawm kev tawm dag zog.
• Cov rog qeeb tus nqi ntawm kev nqus ntawm lwm yam tshuaj, thiab kev cob qhia nrog undigested zaub mov nyob rau hauv lub plab yog hnyav, belching thiab colic. Yog li ntawd, nws tsim nyog txwv lawv tus lej ua ntej kev cob qhia.

Dab tsi yog qhov piv ntawm cov protein, rog thiab carbohydrates

Qhov piv ntawm cov protein, rog thiab carbohydrates nyob ntawm seb hom kev tawm dag zog koj nyiam. Yog tias kev ua si aerobic tos koj - khiav, seev cev, qoj ib ce - nws tsim nyog ntxiv cov carbohydrates ntau. Rau kev cob qhia lub zog lossis HIIT, piv txwv tias koj npaj yuav tsim cov leeg nqaij, kev tsom mus rau cov protein.

Qhov feem pua ntawm cov protein, rog thiab carbohydrates hauv cov zaub mov yog 20-30-50, nrog qhov hnyav nce - 25-15-60, thiab poob - 50-40-10. Los ntawm qhov no, koj tuaj yeem suav cov khoom noj uas koj xav tau noj ntawm txhua pluas noj.

Piv txwv li, xav tias koj haus 2,100 calories ib hnub twg thiab muab faib ua peb pluas noj. Ib qho kev pabcuam yuav tsum muaj txog 700 calories, ntawm 20% lossis 140 calories (34 g) yog siv rau cov protein, 30% lossis 210 calories (22.5 g) - ntawm rog thiab 50% lossis 350 calories (85 g) - ntawm carbohydrates.

Ua ntej qoj ib ce, koj tuaj yeem nce koj cov protein thiab carbohydrates kom tsawg thiab txo koj cov rog kom tsawg. Piv txwv li, yog tias koj siv peb cov kev suav, koj tuaj yeem nce cov protein ntau rau 40 g, thiab txo cov roj rau 15 g.

Yog li, peb txheeb xyuas qhov sib piv, thiab tam sim no cia peb tham txog qhov twg kom tau txais cov protein ntau rau cov neeg tsis noj nqaij.

Pre-workout noj mov xaiv

Zaub zaub xam lav nrog tofu thiab hnub los yog txiv tsawb khoom qab zib

Hauv cov zaub xam lav, koj tuaj yeem sib tov taum paj nrog ntau hom zaub. Cucumbers, txiv lws suav, tswb peppers, lettuce, dos, noob hnav noob yuav ua.

Vim cov taum paj thiab noob hnav, koj yuav tau txais cov protein thiab rog, zaub yuav muab cov vitamins thiab fiber ntau rau koj. Thiab qhov zoo ntawm carbohydrates tuaj yeem tau los ntawm cov hnub thiab txiv tsawb.

Zaub mov ntawm mov, lentils, bulgur nrog zaub

Lentils muaj 24 g ntawm cov protein ib 100 g ntawm cov khoom. Bulgur thiab mov muaj tsawg dua ntawm lawv (12 thiab 6 g ntawm 100 g ntawm cov khoom), tab sis lawv muaj cov carbohydrates - 78 thiab 57 g ntawm carbohydrates ib 100 g ntawm cov khoom.

Muaj ntau cov zaub mov txawv: los ntawm cov kua txob cov khoom xyaw nrog lentils thiab bulgur mus rau lentil-mov pancakes thiab kua zaub.

Taum zaub xam lav nrog kib tofu thiab sesame noob

Cov zaub mov no muaj protein ntau los ntawm taum, taum, thiab noob hnav. Muaj tseeb, nws muaj ob peb carbohydrates, yog li nws yog ib qho tsim nyog los ntxiv nws nrog cov txiv hmab txiv ntoo qhuav. Hnub, cov txiv hmab txiv ntoo candied los ntawm txiv apples, pears, txiv kab ntxwv, pineapples, txiv tsawb qhuav yog qhov zoo.

Nrhiav cov zaub mov txawv nrog legumes thiab tofu cheese, thiab ntxiv koj cov zaub mov nrog zaub, txiv hmab txiv ntoo qhuav thiab txiv ntoo.

Yog tias koj tsis muaj sijhawm ua noj thiab tsis tuaj yeem tau txais cov protein txaus, sim cov neeg tsis noj nqaij protein shakes. Qhov no yog ib txoj hauv kev zoo kom rov them dua ib teev ua ntej thiab tam sim tom qab koj qhov kev tawm dag zog.

Protein shakes rau cov neeg tsis noj nqaij

Hauv kev ua lag luam khoom noj khoom haus, muaj protein shakes raws li cov protein los ntawm peas, noob hemp, mov xim av. Ib qho kev pab ntawm no cocktail, npaj rau hauv dej, muaj 15 mus rau 25 g ntawm protein.

Koj tuaj yeem sib tov cov hmoov protein nrog dej, mov lossis almond mis nyuj, ntxiv txiv tsawb, txiv pos nphuab lossis lwm yam berries, zib ntab.

Noj dab tsi tom qab kev cob qhia

Koj kuj yuav tsum tau noj tom qab kev tawm dag zog kom rov ua kom cov nqaij leeg tsim cov khoom noj protein. Xav tias koj tsis noj peb teev ua ntej kev cob qhia thiab ob teev thaum lub sijhawm nws, nws yog lub sijhawm rau lwm pluas noj.

Sim noj hauv ib teev ntawm koj qhov kev tawm dag zog thiab suav nrog cov khoom noj muaj protein ntau hauv koj cov zaub mov. Yog tias koj tsis xav noj, ib qho protein co sib xyaw nrog cov txiv hmab txiv ntoo thiab cov txiv hmab txiv ntoo yuav pab tau.