Peb xav tau pes tsawg calories rau kev tawm dag zog tag nrho?

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

Txhua tus paub tias nws tsis pom zoo kom noj ua ntej pib ua haujlwm. Lub sij hawm tus qauv pom zoo los ntawm cov kws qhia yog ob teev ua ntej pib qhov kev sib tham. Nws kuj tsis pom zoo kom noj zaub mov hnyav. Tab sis kev noj zaub mov tuaj yeem hloov pauv nyob ntawm seb koj yuav mus qoj ib ce ntev npaum li cas.

Ua ntej kev cob qhia

Cardio nkaus xwb (44 feeb lossis tsawg dua). Rau lub teeb cardio workout, koj yuav tsum muaj 50-100 calorie cia ntawm cov carbohydrates ceev kom koj lub cev muaj qhov los ntawm kev kos lub zog, tsav koj cov metabolism thiab yuam koj lub cev kom hlawv rog dhau.

Ntawd yog, koj tuaj yeem yooj yim khoom noj txom ncauj ntawm ib qho tsaus nti chocolate thiab yog li muab koj lub cev lub zog nws xav tau. Tab sis koj yuav tsum tsis txhob tsim txom qhov no, txij li cov carbohydrates ceev tau nqus sai heev los ntawm lub cev, thiab hloov qhov xav tau, koj yuav tau txais ntau phaus ntxiv.

Cardio nkaus xwb (45 feeb lossis ntev dua). Yog tias koj mob siab rau jogging, koj yuav xav tau ntau lub zog - 100-150 calories. Thiab lub sij hawm no nws yuav tsum tsis tsuas yog ceev ceev carbs, tab sis kuj yog ib tug ntev thiab txhim khu kev qha qhov chaw ntawm carbs. Nws yog qhov zoo dua kom hla kev noj cov protein thiab ncua nws rau khoom noj txom ncauj tom qab kev cob qhia.

Cov carbohydrates qeeb uas yuav zoo rau cov khoom noj txom ncauj ua ntej kev cob qhia: txiv apples, qhuav apricots, txiv duaj, txiv duaj, txiv kab ntxwv, plums, txiv kab ntxwv, pears, txiv lws suav. Cov carbs qeeb kuj pom muaj nyob rau hauv nplooj ntsuab, legumes, durum nplej nplej zom, avocados, squash, Brussels sprouts, dos, zaub qhwv, thiab zaub qhwv.

Kev cob qhia lub zog (qhov hnyav nqa). Yog tias koj mus rau lub gym rau kev cob qhia lub zog, koj tsis tuaj yeem tau txais khoom noj txom ncauj txaus ntawm no. Rau kev tawm dag zog tag nrho, koj lub cev xav tau yam tsawg kawg ntawm 150-200 calories los ntawm cov carbohydrates ceev, ntxiv rau lub zog uas yuav ua rau koj mus ntev - qeeb carbs thiab lean protein.

Qhov yooj yim tshaj plaws ntawm lean protein yog qe! Lean protein kuj muaj nyob rau hauv tofu, nqaij qaib mis, ntses hiav txwv.

Tom qab workout

Tom qab kev tawm dag zog, nws raug nquahu kom koj rov ua kom koj lub cev muaj li 100-200 calories. Lub hauv paus ntawm lub zog no yuav tsum ceev ceev carbohydrates thiab lean protein. Hauv cov khoom zoo li no, carbohydrates yuav pab koj lub cev nqus cov protein uas cov leeg xav tau tom qab kev tawm dag zog. Thiab nws raug nquahu tias koj muaj khoom noj txom ncauj tsis pub dhau 30 feeb tom qab qhov kawg ntawm qhov kev sib tham kom tau txais txiaj ntsig zoo.

Thiab ntawm chav kawm, tsis muaj leej twg tso tseg kev ncaws pob tshwj xeeb protein shakes. Yog tias koj, tau kawg, nkag siab qhov no lossis muaj ib tus kws qhia nyob ze uas yuav xaiv rau koj yam uas yog rau koj.