Kev noj zaub mov tom qab ua haujlwm lossis yuav ua li cas kaw lub qhov rai metabolic

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

Feem ntau peb sim mus qhov yooj yim tshaj plaws. Feem ntau qhov no yog qhov tseeb, tab sis qee qhov xwm txheej nws tsuas yog ua rau nws tsis zoo. Peb cov zaub mov tsuas yog ib qho ntawm cov xwm txheej ntawd xwb. Sim mus rau qhov yooj yim tshaj plaws ntawm no yog qhov tsis ncaj ncees lawm, nrog rau tsis ua tib zoo mloog rau ntau yam me me. Niaj hnub no peb yuav tham txog ib qho ntawm cov me me no.

Nws tsis muaj qhov zais cia uas peb lub cev tau txais kev ntxhov siab thaum lub sijhawm ua haujlwm. Ua ntej, vim qhov tseeb tias ntau lub zog siv sijhawm luv luv, thiab qhov thib ob, vim tias peb cov leeg tau txais microtrauma. Cov no yog ob txoj haujlwm tseem ceeb uas tau qhib thaum lub sijhawm kawm.

Yog li koj noj dab tsi tom qab kev tawm dag zog yuav tsum hais txog ob qhov teeb meem no: rov ua kom lub zog poob qis thiab tiv thaiv cov leeg nqaij. Cov txheej txheem no txawm tau txais lub npe tshwj xeeb - protein-carbohydrate qhov rais lossis qhov rais metabolic.

Lub qhov rais metabolic yog lub xeev ntawm lub cev, thaum lub sijhawm nws xav tau cov as-ham ntau heev. Feem ntau hauv cov protein thiab carbohydrates. Protein yog xav tau los ua kom cov concentration ntawm amino acids nyob rau hauv lub cev, uas yuav ua rau kom muaj kev loj hlob zoo ntawm lub zog, endurance thiab cov leeg nqaij. Thaum cov carbohydrates xav tau txhawm rau txhawm rau txhawm rau lub zog tsis txaus uas tshwm sim tom qab kev tawm dag zog.

Ntawm no koj yuav tsum nres thiab nkag siab, koj lub hom phiaj yog dab tsi? Yog tias koj xav kom poob phaus, ces koj tuaj yeem txo lossis tshem tawm tag nrho cov carbohydrates los ntawm lub qhov rais, vim tias cov calories tsawg uas tsim tom qab kev cob qhia tsuas yog pab koj poob phaus. Yog tias koj xav txhim kho koj lub zog thiab kev ua siab ntev, ces koj yuav tsum kaw lub qhov rais no kom tiav.

Nov yog cov cai yooj yim rau lub qhov rais metabolic:

1. cov protein yuav tsum yog 0.4-0.5 grams ib kilogram ntawm lub cev qhov hnyav
2. Cov carbohydrates yuav tsum yog 0.4-0.5 grams ib kilogram ntawm lub cev qhov hnyav
3. carbohydrates yog qhov tseem ceeb thib ob, yog li koj yuav tsum tsim kom muaj koj lub hom phiaj
4. lub qhov rais protein-carbohydrate kav li ntawm ib teev tom qab qhov kawg ntawm workout
5. koj yuav tsum tsis txhob noj cov zaub mov muaj roj, nws cuam tshuam rau cov txheej txheem digestive tom qab kev cob qhia

Tom qab kev cob qhia, koj tuaj yeem them taus noj yam tsis noj qab haus huv: yob, marshmallows, ncuav qab zib, thiab lwm yam.

Cov npe ntawm cov khoom lag luam tsuas yog loj heev thiab koj tuaj yeem xaiv ib qho ntawm lawv rau koj tus kheej, tsuas yog ua kom qhov sib npaug ntawm cov protein thiab carbohydrates. Nov yog cov feem ntau:

Protein

• protein cocktail
• tus qaib
• ib ntses
• qe dawb

Carbohydrates

• bananas (los yog lwm yam txiv hmab txiv ntoo)
• zib mu
• mis nyuj
• txiv hmab txiv ntoo qhuav

Nws tsuas yog nyob rau ntxiv tias muaj thaj chaw loj rau kev tsis sib haum xeeb ntawm no rau cov neeg nyiam ntau yam kev kawm. Qhov no yog vim qhov tseeb tias tons ntawm kev tshawb fawb tas li qhia cov txiaj ntsig sib xyaw, los ntawm cov txiaj ntsig mus rau qhov tsis muaj txiaj ntsig ntawm lub qhov rais metabolic. Koj xav li cas txog qhov kev xav no?