Yuav Ua Li Cas Tsim Cov Khoom Noj Khoom Haus: Cov Lus Qhia los ntawm Tus Kws Qhia Olympic

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

Txhawm rau kom muaj lub zog txaus thiab lub zog, sau lub phaj kom raug.

Lub tsev luam tawm "MIF" luam tawm phau ntawv "Energy value" - rau cov neeg uas xav noj rationally. James Collins tus kws tshaj lij kev noj qab haus huv yuav qhia koj yuav ua li cas sau lub phaj raws li koj xav tau ntawm ib hnub lossis ib lub lim tiam, ua raws li kev npaj mus ncig thiab mus xyuas, thiab qhia txog kev noj qab haus huv. Nrog kev tso cai ntawm lub tsev luam tawm, Lifehacker luam tawm ib qho excerpt los ntawm phau ntawv.

Tsim koj lub cymbal rau kev ua haujlwm

Ua koj lub phaj yog plaub ntu txheej txheem. Ntawm lub club football, peb siv zog los xyuas kom meej tias txhua tus neeg ua si dhau los ntawm tag nrho cov khoom noj hauv lub tsev noj mov ua ntu zus, ntxiv cov zaub mov rau lawv lub phaj. Qhov no tuaj yeem hloov pauv tau yooj yim hauv tsev thaum koj tsim koj lub suab paj nruag ua haujlwm (saib duab).

Ntawm chav kawm, txhua tus qauv cymbal yuav tsum pib nrog kev tsim kho dua tshiab. Protein xav tau rau kev rov qab los. Hauv tshooj 2 peb

tham txog cov txheej txheem ntawm kev rhuav tshem thiab tom qab ntawd kho koj cov leeg hauv 24 teev, thiab cov protein yog tus pab zoo tshaj plaws ntawm no.

Kawm kom txiav txim siab qhov loj me me nrog txoj kev improvised

Teeb tsa koj lub phaj nyob rau hauv ib qho kev npaj lub zog yuav tsum yog ib txoj hauj lwm ncaj nraim. Lub sij hawm yog qhov tseem ceeb rau kev ua noj. Qhov tseeb ntawm lub neej yog tias peb coob leej tsis txawm muaj ib feeb ntxiv los hnyav ib feem (nrog rau lub siab xav ua). Txawm hais tias tshooj no teev cov khoom hnyav (rau cov neeg uas mob siab txog qhov raug), ntawm no yog txoj hauv kev nrawm dua thiab txhim khu kev qha los txiav txim siab qhov loj me.

• Ib qho kev pab ntawm cov protein yog tus nqi uas haum rau hauv xib teg ntawm koj txhais tes.
• Ib qho kev pabcuam ntawm carbohydrates yog sib npaug rau koj txhais tes.
• Ib qho zaub mov yog ob txhais tes.
• Ib qho kev pab ntawm cov txiv hmab txiv ntoo yog ib tug puv tes.
• Ib qho kev noj qab haus huv cov rog yog qhov loj ntawm koj tus ntiv tes xoo.

Cov ncauj lus kom ntxaws ntxiv ntawm cov khoom thiab lawv qhov hnyav tuaj yeem pom hauv daim ntawv ntxiv.

Tom ntej no los ntawm kev siv roj rau hauv daim ntawv ntawm glycemic carbohydrates, thiab lawv cov nyiaj (thiab seb lawv puas xav tau txhua yam) nyob ntawm qhov kev ua haujlwm thiab koj lub hom phiaj.

Qhov thib peb ntawm lub phaj ua haujlwm yog kev tiv thaiv los ntawm micronutrients pom nyob rau hauv cov txiv hmab txiv ntoo thiab zaub thiab cov rog noj qab haus huv.

Lub caij thib plaub thiab zaum kawg yog kev rov qab los ntawm cov dej sib npaug. Cov dej yuav tsum tau nce ntxiv ua ntej thiab tom qab kev tawm dag zog los npaj lub cev rau kev tawm dag zog thiab rov ua kom cov dej poob. Peb yuav ua tib zoo saib cov ntsiab lus no hauv tshooj tom ntej.

Ntau yam khoom noj sib txawv tuaj yeem siv los tsim lub phaj. Qhov tseem ceeb tshaj plaws, nws yog ib qho tseem ceeb kom paub tias qhov chaw twg ntawm kev rov qab los, refueling, thiab kev tiv thaiv yog qhov zoo tshaj plaws rau koj, muab koj cov kev txwv kev noj haus (xws li, yog tias koj yog neeg tsis noj nqaij lossis vegan; txwv rau lwm yam laj thawj). Tau kawg, txawm li cas los xij cov peev txheej no, lawv yuav tsum coj koj txaus siab.

Hauv qab no yog qee cov lus qhia rau qhov loj me me, nrog rau cov lus qhia yuav ua li cas koom nrog cov peev txheej no rau hauv koj cov zaub mov - txawm tias kuv paub tseeb tias koj muaj koj lub tswv yim rau qhov ntawd thiab.

Kauj Ruam 1: Cov zaub mov rov qab (proteins)

Peb tau sau tseg tias cov protein tseem ceeb rau txhua pluas noj. Cov npe ntawm cov khoom noj protein hauv qab no suav nrog feem ntau ua tiav cov proteins los ntawm cov tsiaj thiab cov nroj tsuag.

Kuj tseem muaj cov protein tsis txaus uas yuav tsum tau ua ke nrog lwm cov proteins uas tsis muaj peev xwm thiaj li tau txais cov protein ua tiav. Cov proteins no tau cim nrog lub hnub qub (*); Piv txwv li, koj tuaj yeem ua ke cov khoom noj no nrog basmati mov.

Nco ntsoov: 1 pab = 1 xibtes.

• Hen.
• Qaib ntxhw.
• Nqaij nyuj.
• Qe.
• Salmon.
• Tuna.
• Halibut.
• King prawns.
• Tofu.

• Tempeh (fermented tag nrho soybean zaub mov

  taum).

• Quinoa.
• Buckwheat.
• Greek yogurt (tsawg rog).
• Taum (ntau, dub, pinto) *.
• Lentils *.
• Nqaij qaib *.

Kauj Ruam 2: refueling zaub mov (carbohydrates)

Ib qho tseem ceeb tshaj plaws uas yuav tsum tau xav txog rau cov zaub mov carbohydrate yog glycemic Performance index, qhov tseem ceeb tshaj yog qhov glycemic load, uas yuav tsum tsis txhob tsuas yog cov glycemic Performance index, tab sis kuj muaj cov carbohydrates hauv cov zaub mov. Muab xam los ntawm cov mis: GN = GI × (carbohydrate cov ntsiab lus hauv 100 g ntawm cov khoom) / 100. - Approx. kev tshawb fawb. ed. … Peb tau sau tseg hauv Tshooj 2 tias, feem ntau, nws raug nquahu kom noj cov zaub mov uas muaj GI tsawg kom lub zog tso tawm qeeb dua. Qhov no txhais tau tias xaiv cov nplej tag nrho rau cov khoom noj uas koj nyiam - mov, pasta, qhob cij. Lub app muaj tag nrho cov npe ntawm carbohydrates, suav nrog cov khoom noj GI siab, uas yuav xav tau thaum lub sijhawm kev cob qhia hnyav.

Nco ntsoov: 1 serving = 1 handful.

• Oats
• Muesli.
• Rice (tag nrho cov nplej, basmati, los yog qus).
• Coarse hmoov nplej.
• Buckwheat.
• Quinoa.
• Lentils.
• Qab zib.
• Spelled nplej.
• Barley.
• Bulgur.
• Frike (fried hluas nplej groats).
• Rye los yog whole grain qhob cij.

Kauj Ruam 3: Tiv thaiv cov zaub mov (zaub, txiv hmab txiv ntoo, thiab noj qab haus huv rog)

Qhov thib peb kauj ruam hauv kev tsim koj lub phaj yog ntxiv cov zaub mov tiv thaiv. Ib ntus, koj xav tau zaub yuav nce ntxiv (piv txwv li, thaum lub caij ntuj no; peb yuav tham txog qhov no hauv tshooj "Kev Tiv Thaiv"). Txawm li cas los xij, cov lus qhia yooj yim yog tias koj yuav tsum suav nrog ob hom zaub sib txawv hauv txhua pluas noj txhawm rau txhawm rau nce cov micronutrients noj.

Thov nco ntsoov tias peb tab tom tham txog cov zaub tsis muaj hmoov txhuv nplej siab, piv txwv li qos yaj ywm thiab qos yaj ywm qab zib, uas muaj cov carbohydrates ntau, qhov no, tsis suav nrog hauv daim ntawv teev npe (tib lub sijhawm, peb suav avocados hauv daim ntawv, txawm tias qhov no tsis yog. zaub).

Txiv hmab txiv ntoo thiab txiv hmab txiv ntoo tuaj yeem noj rau pluas tshais lossis ua khoom noj txom ncauj (piv txwv li, cov txiv hmab txiv ntoo muaj cov tshuaj antioxidants, los yog txiv apples thiab pears, uas yog nplua nuj nyob rau hauv kev noj haus fiber ntau, uas kuj yog ib qho zoo heev ntawm micronutrients).

Cov lus pom zoo dav dav yog suav nrog zaub ntau dua li txiv hmab txiv ntoo hauv koj txoj kev npaj lub zog vim tias zaub muaj tsawg dua

Sahara. Los ntawm kev ua raws li txoj cai no, koj yuav tau los ze zog rau qhov "tsawg tsib" (lossis xya), uas peb yuav tham kom ntxaws hauv tshooj "Kev Laus".

Nco ntsoov: 1 serving = 2 handfuls.

• Broccoli.
• spinach.
• Beet.
• Dos.
• Romaine lettuce (roman zaub xam lav).
• Avocado (ib nrab).
• Rucola.
• Ntsuab taum.
• Txiv lws suav.
• Kua txob.
• Bok Choi (Suav collard).
• Asparagus.
• Nceb.
• Zucchini.
• Carrot.
• Ntsuab taum.

Nco ntsoov: 1 serving = 1 handful.

• Blueberry.
• Blackberry.
• Raspberries.
• Kua txiv.
• Pears.
• Kiwi.
• Txiv lws suav.
• Cherry.
• Garnet.
• Txiv kab ntxwv.
• Txiv duaj.
• Passion fruit.

Hauv thawj ntu ntawm phau ntawv, peb tau kawm tias peb yuav tsum tsom mus rau kev noj qab haus huv mono- thiab polyunsaturated fats (hloov lawv nrog

trans fats thiab saturated fats). Txhua pluas mov yuav tsum muaj xws li kev noj cov rog zoo. Ib feem ntawm cov ntses rog (salmon, mackerel, herring, tuna, trout) noj los ntawm cov protein yuav zuam cov rog. Cov ntses rog yog cov khoom noj uas muaj calorie ntau, yog li nco ntsoov xyuas qhov loj me (xiav).

Nco ntsoov: 1 noj = 1 ntiv tes xoo.

• Ntxiv virgin txiv roj roj.
• Canola lossis canola roj.
• Noob (xws li chia, flax, sunflower)
• Txiv ntseej (piv txwv li walnuts, almonds, macadamia, pistachios)
• Avocado (ib nrab).
• Ntses rog.

Personalization ntawm feem

Yuav tsum 100kg rugby player noj ntau tshaj 50kg gymnast? Ib tug txiv neej 80-phaus yuav tsum noj ib feem loj dua nws tus hluas nkauj 60-phaus? Obviously, cov lus teb yog yog, yog li hauv Tshooj Kuv peb tham txog grams (protein, rog, carbohydrate) ib kilogram ntawm lub cev qhov hnyav. Qhov loj thiab hnyav dua koj, qhov loj dua koj cov leeg nqaij thiab qhov hnyav dua koj cov carbohydrates, protein, thiab kua dej (txawm li cas los xij, tsis muaj pov thawj txaus rau cov rog).

Yog li, paub txog qhov ntau thiab tsawg ntawm tus neeg ua haujlwm, koj tuaj yeem xav txog yuav ua li cas kho qhov ntim no raws li koj lub cev hnyav. Rau kev yooj yim, peb yuav siv ob qhov loj me: tus qauv thiab loj. Peb yuav kos ciam teb tsis yog los ntawm poj niam txiv neej, tab sis los ntawm lub cev hnyav - 75 kilograms. Yog tias koj qhov hnyav yog 75 kilograms lossis tsawg dua, siv tus qauv kev pabcuam, thiab yog tias koj loj dua, siv qhov kev pabcuam ntxiv, uas tau txiav txim siab raws li hauv qab no.

• Protein= 1.5 servings (1.5 xibtes).
• Carbohydrates = 1.5 servings (1.5 handfuls).
• Zaub = 1.5 servings (3 handfuls).
• Txiv hmab txiv ntoo thiab berries = 1.5 servings (1.5 handfuls).
• Noj qab nyob zoo cov rog = Cia qhov loj me tsis hloov pauv (1 ntiv tes xoo).

Cov no tsis yog cov qauv nruj, thiab tej zaum koj yuav tau siv qhov kev sim thiab qhov yuam kev los nrhiav qhov zoo tshaj plaws tshuav nyiaj li cas thiaj li tau sawv ntawm lub rooj zoo siab, tsis tshaib plab lossis hnyav. Sim thiab saib seb dab tsi ua haujlwm rau koj. Yog tias koj yog 100kg rugby player lossis tsuas yog kev cob qhia siv zog, siv cov rooj kom raug ntau dua hauv lub app txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhuam, koj tsuas yog siv cov txheej txheem ntau ntxiv.

Hom phaj rau kev ua haujlwm

Hauv kev ua haujlwm nrog cov neeg ncaws pob, peb siv cov ntsiab cai uas tau teev tseg hauv phau ntawv no. Lawv tau tsim los kom yooj yim rau kev thov txhua qhov chaw koj nyob. Ua kom muaj cai siv cov ntsiab cai no txhua zaus koj mus tom tsev noj mov lossis ua noj hauv tsev.

Muaj ob hom phaj uas tus neeg nruab nrab tuaj yeem tsim los ua ib feem ntawm lawv txoj kev npaj lub zog: lub phaj refueling (roj phaj) thiab phaj rov qab (rov qab). Thiab rau cov neeg uas tab tom npaj rau ib qho kev tshwm sim loj lossis kev sib tw (piv txwv li, triathlon), peb muaj daim phiaj kev sib tw.

Roj phaj

Koj twb paub lawm tias thaum nws los txog rau kev tawm dag zog, qhov kev xav tau tseem ceeb tshaj plaws yog cov roj ua ntej ua ntej thiab tom qab kev tawm dag zog. Refueling muab peb roj txaus los tuav lub nra, thiab rov qab pab tau

peb cov nqaij ntshiv hloov thiab ntxiv cov khw muag khoom glycogen. Tsis tas li ntawd, lub tais roj yog ib qho cuab yeej tsim nyog rau kev tswj hwm qib zog thoob plaws hnub ua haujlwm (peb yuav tham ntxiv txog qhov no hauv tshooj tom ntej).

Cov phaj roj, uas ua kom peb cov kev ua tau zoo, muaj peb ntu:

• 1 pab kom rov zoo (cov protein);
• 1 pab rau refueling (carbohydrates);
• 1 pab rau kev tiv thaiv (zaub / txiv hmab txiv ntoo thiab noj qab nyob zoo rog).

Cais, daim duab qhia ib khob kua, vim nws yog ib qho tseem ceeb heev uas yuav tsum tau haus cov kua dej thaum noj roj, thiab kev xav tau dej nce ntxiv ua ntej thiab tom qab kev cob qhia. Peb mam li tham txog ntau yam dej qab zib.

Rov qab phaj

Kev sib xyaw ntawm cov phaj rov qab:

• 1, 5 servings rau rov qab (protein);
• 1, 5 servings rau kev tiv thaiv (zaub);
• 1 kev noj qab haus huv cov rog.

Peb txhua tus muaj peb tus kheej lub sijhawm thiab xav tau cov cuab yeej hloov pauv tau yooj yim. Qhov no txhais tau tias koj yuav tsum tau npaj los kho koj cov zaub mov noj raws li koj xav tau yog tias koj cov phiaj xwm hloov pauv. Rau ntau tus neeg, nws ua rau kev txiav txim siab noj pluas noj thaum hnub kawg thaum lub cev muaj zog thiab tsis muaj zog txaus rau yav tsaus ntuj (piv txwv li, tsis muaj kev tawm dag zog tom qab ua haujlwm) thiab tsis tas yuav muaj cov carbohydrates. Qhov kev xav tau ntawm cov kua dej kuj txo qis, yog li koj tuaj yeem txo tus nqi.

Yog tias koj lub hom phiaj yog txhawm rau txo cov rog hauv lub cev, noj tshais tuaj yeem yog qhov hloov pauv tau yooj yim. Siv lub phaj rov qab thaum koj xav noj ua ntej kev tawm dag zog (koj yuav tsum tau kho koj cov kua dej), tab sis tsuas yog tias koj tsis tau tawm dag zog ntawm lub plab khoob (ua ntej noj tshais): qhov no, rov qab nrog cov roj phaj tom qab kev tawm dag zog.

Kev sib tw phaj

Daim phiaj kev sib tw yog tsim los rau cov neeg ncaws pob uas tau refuel los yog rov qab los ntawm ib qho kev tshwm sim (xws li kev ncaws pob lossis rugby match) lossis kev sib tw endurance (xws li marathon lossis triathlon). Nov yog qhov nws muaj:

• 1 pab kom rov zoo (cov protein);
• 2 servings rau refueling (carbohydrates);
• 1 pab rau kev tiv thaiv (zaub zaub thiab noj qab nyob zoo rog).

Cov phaj no yog tsim los kom tau txais ntau cov carbohydrates - txhawm rau ntxiv cov roj khw muag khoom hauv lub siab thiab cov leeg. Ib nrab ntawm lub phaj yog muab tso tseg rau carbs (ob servings), thiab cov khoom noj xws li qhob cij, kua txiv, dej haus, los yog khoom qab zib tuaj yeem ua rau lawv cov ntsiab lus. Nyob ntawm cov khoom noj, tus nqi sib txawv, tab sis feem ntau, txhua pluas noj muaj tsawg kawg yog ib gram ntawm carbohydrates ib kilogram ntawm lub cev hnyav - uas yog 70 grams carbohydrates rau ib tug neeg 70 phaus. Koj tau txais cov carbs los ntawm kev noj ib lub tais loj ntawm oatmeal thiab kua txiv hmab txiv ntoo rau pluas tshais, los yog noj basmati mov thiab yob. Rau qee tus neeg ncaws pob, cov carbohydrates yuav tsum siab dua (txog peb grams ib kilogram ntawm lub cev qhov hnyav), thiab cov tshuaj ntxiv ua ib qho tseem ceeb rau txhua pluas noj.

Ib tag nrho "hnub refueling" tuaj yeem suav nrog cov khoom noj txom ncauj carbohydrate uas ntxiv ntau tshaj li rau 6 grams carbs ib phaus ntawm lub cev qhov hnyav (peb yuav piav qhia ntau ntxiv hauv Tshooj 6, 24/7 Roj: Kev Npaj). Txoj kev no feem ntau yog siv los ntawm rugby players, football players thiab endurance ncaws pob.

Koj daim phiaj ua haujlwm yog lub hauv paus ntawm koj txoj kev npaj lub zog. Lawv muab cov khoom noj uas haum rau koj cov kev xav tau ntawm ib hnub tshwj xeeb. Yog li ntawd, nws yog ib qho tseem ceeb heev uas yuav tau pib nrog lawv ib puag ncig txhawm rau tswj cov tshuaj hormones uas tswj peb txoj kev qab los noj mov, cov ntshav qabzib thiab qib zog tag nrho. Yog tsis xav txog hom zaub mov thiab lub sij hawm noj mov, koj yuav xav tias tshaib plab thiab tsis muaj zog.

James Collins tau ua haujlwm nrog Arsenal footballers thiab ncaws pob ntawm peb Olympic Games, thiab hauv kev xyaum ntiag tug tau pab tsim khoom noj khoom haus rau cov neeg ua yeeb yam, kws ntaus nkauj thiab cov neeg ua lag luam ntawm txhua lub hnub nyoog. Cov txheej txheem tsim los ntawm nws tsis yog tsuas yog lwm yam kev noj haus nrog cov zaub mov nruj, tab sis thoob ntiaj teb cov hauv paus ntsiab lus uas tso cai rau koj los sau cov zaub mov noj qab haus huv nyob ntawm koj lub hom phiaj thiab kev xav tau. Collins txoj kev npaj lub zog tsim nyog rau txhua tus uas xav saib thiab xav zoo, nrog rau kom muaj zog thiab muaj zog rau kev ua tiav.