5 cov khoom ua si uas ua haujlwm tiag tiag

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

Muaj ntau qhov kev xav tsis kawg txog cov kev ua kis las twg tuaj yeem suav tias ua haujlwm tiag tiag, tab sis peb tau txiav txim siab los tham txog qhov tsim nyog tsawg kawg nkaus rau txhua tus neeg ncaws pob, txawm li cas los xij nws xaiv rau nws tus kheej.

Thawj qhov uas yuav tsum nco ntsoov yog tias kev ua lag luam khoom noj khoom haus kev ua si yog tib lub lag luam uas siv txoj cai lij choj. Cov tuam txhab lag luam yuav ua txhua yam nws yuav siv los ua kom koj them rau "cov qauv kev txhim kho", "cov khoom zais zais" lossis tsuas yog ntim cov ntim.

Qhov thib ob uas cov neeg ncaws pob amateur yuav tsum nco ntsoov yog tias tsis muaj ib qho ntxiv tuaj yeem hloov ua haujlwm hnyav. Gym, pas dej da dej, chaw ntau pob, ntaus pob tesniv lossis lub nplhaib - kom tau txais qhov tshwm sim, koj yuav tsum ua haujlwm hnyav. Nws yog ib qho tseem ceeb sib npaug los saib xyuas cov khoom noj kom zoo, cov ntsiab lus calorie thiab muaj pes tsawg leeg uas yuav txawv nyob ntawm cov dej num.

Thaum kawg, koj yuav tsum tau mus saib lwm qhov kev cob qhia uas tau sau ua ke. Cov ntsiab lus no yog lub hauv paus. Tsuas yog tom qab nws tau muab tso rau ib leeg tuaj yeem txav mus.

Protein

Protein yog cov khoom siv nrov tshaj plaws uas siv los ntawm txhua tus neeg ncaws pob uas ua lawv txoj haujlwm ntau dua lossis tsawg dua. Kev noj cov protein ntxiv "los ntawm lub peev xwm" pab ua kom cov nqaij ntshiv loj, pab kho cov nqaij ntshiv uas raug mob sai.

Tag nrho cov whey protein muab faib ua casein, mloog zoo, cais thiab hydrolyzate. Casein yog nqus los ntawm lub cev rau lub sijhawm ntev tshaj plaws, mloog zoo - me ntsis sai dua, cais tawm - hauv 15-20 feeb, hydrolyzate - yuav luag tam sim tom qab noj.

Casein yog qhov zoo rau haus thaum hmo ntuj, mloog zoo tuaj yeem siv rau kev ua noj (piv txwv li, ua kom cov dej khov nab kuab), tab sis cais thiab hydrolyzate yog qhov zoo tshaj plaws ua ntej thiab tom qab kev ua haujlwm, diluted nrog dej lossis mis nyuj. Qhov no yuav pab tiv thaiv koj cov leeg ntawm catabolism thiab pab lawv rov qab sai dua.

Tau kawg, yog tias koj tau txais cov protein ntau txaus los ntawm cov zaub mov tsis tu ncua lossis muaj teeb meem rau lub raum lossis lub siab, koj yuav tsum tsis txhob tso cov protein ntau. Txawm li cas los xij, nws yog ib qho tseem ceeb uas yuav tsum nco ntsoov tias cov leeg pib tsim tsuas yog thaum lub cev tau txais tsawg kawg 1.5-2 grams protein ib kilogram ntawm nws tus kheej qhov hnyav.

Ntses rog

Nws yog ntau yam ntxiv, qhov tseem ceeb tshaj plaws fatty acids thiab muaj zog tiv thaiv kab mob ntawm lub hauv paus chiv keeb. Cov roj ntses yog sau los ntawm cov kws kho plawv rau kev tiv thaiv kab mob plawv, nws tau suav nrog hauv cov npe ntawm cov tshuaj pabcuam rau kev tiv thaiv ntau hom mob qog noj ntshav.

Cov roj ntses, txawm tias koj tsis ua si kis las thiab tab tom nyeem tsab xov xwm no rau kev kawm dav dav, yog qhov zoo tshaj plaws yuav hauv khw muag khoom noj khoom haus, thiab koj tsis tuaj yeem txuag nws. Rau ib tug neeg laus txiv neej lossis poj niam, kev noj tshuaj txhua hnub ntawm eicosapentaenoic thiab docosahexaenoic acids (xws li, lawv muaj nyob rau hauv cov roj ntses) yuav tsum yog 2.5-3 grams.

Fast carbohydrates

Ceev ceev, los yog, raws li lawv kuj hu ua, yooj yim, carbohydrates yuav tsum tau "pob" workout, tshwj tsis yog, ntawm chav kawm, nws yog aimed ntawm khaus rog rog. Qhov no txhais tau tias koj tuaj yeem them taus jam, zib ntab, txiv tsawb, lossis qab zib yogurts ua ntej thiab tam sim ntawd tom qab koj ua haujlwm. Feem ntau ntawm lawv yuav ua rau kom rov ua dua sai ntawm glycogen tom qab kev tawm dag zog.

Yog tias koj tsis xav nqa zaub mov nrog koj mus rau koj qhov kev tawm dag zog, koj tuaj yeem yuav cov khoom noj khoom haus qhuav qhuav - ib qho kev nce ntxiv, uas, txawm tias tsis yog ib qho khoom noj rau tag nrho, yuav muaj txiaj ntsig ntau dua li cov khoom noj txom ncauj yooj yim.

Creatine

Creatine yog kev ua kis las ntxiv nrog cov pov thawj muaj zog tshaj plaws. Nws qhov kev noj haus tsis tu ncua ua rau muaj kev nce hauv lub zog thiab cov leeg nqaij. Ntawm lwm yam, creatine yog qhov pheej yig tshaj ntxiv uas koj tuaj yeem yuav ntawm lub khw muag khoom noj khoom haus. Niaj hnub no, muaj ntau hom kev sib txawv ntawm nws, txawm li cas los xij, yog tias koj tsis nyiam them nyiaj ntau dua rau pob khoom zoo nkauj, nws yog qhov zoo tshaj plaws los yuav creatine monohydrate - daim ntawv qub tshaj plaws thiab lub sij hawm sim tso tawm.

Multivitamins

Cov vitamins thiab cov zaub mov yuav tsum tsis yog los ntawm cov neeg ncaws pob nkaus xwb: nrog cov vitamin tsis txaus lossis tsis txaus ntawm cov zaub mov, cov xwm txheej ntawm lub cev tsis zoo, muaj kev tsis muaj peev xwm ua rau lub hlwb ua haujlwm thiab ua rau qaug zog.

Nws ntseeg tau tias nrog kev noj zaub mov kom zoo, koj tuaj yeem hnov qab txog cov tshuaj vitamins. Xav txog lub xeev ntawm cov av, teeb meem ib puag ncig, thiab kev loj hlob sai ntawm cov txiv hmab txiv ntoo thiab zaub, cov lus no yog qhov zoo tshaj plaws.

Los ntawm kev noj tag nrho cov tshuaj no (los yog qhov twg yog qhov zoo tshaj plaws rau koj lub hom phiaj kev noj qab haus huv thiab kev cob qhia), koj tuaj yeem rov qab sai dua, muaj zog dua, thiab muaj kev noj qab haus huv. Nws yog ib qho tseem ceeb kom nco ntsoov tias kev noj tshuaj ntxiv uas tsis muaj kev noj zaub mov zoo thiab kev cob qhia nyuaj yuav tsis ua kom yuam kev. Tab sis nrog kev ua raws li kev tswj hwm thiab cov kev cob qhia raug xaiv, koj tuaj yeem kov yeej stagnation thiab ua kom muaj kev sib tw kis las.