Noj nrog zoo lub cev tawm mus tau zoo

Nws nyuaj rau ntseeg, tab sis kev ua si lub cev zoo tsis yog vim li cas thiaj li tso cov rog qub thiab carbohydrates zoo rau cov zaub mov muaj protein. Ntawm qhov tsis sib xws, qhov no yog qhov laj thawj los kho koj cov khoom noj kom zoo, ua kom ntau li ntau tau. Thiab ntxiv cov zaub mov zoo thiab raug rau nws. Cov uas yuav tsis tsuas muaj peev xwm muab lub zog thiab lub zog, tab sis kuj yuav tso cai rau koj ua ntau dua thiab, vim li ntawd, ncav cuag qhov siab ntawm kis las sai dua.

Yuav ua li cas npaj kev noj zaub mov kom lub cev muaj zog

Kev noj zaub mov kom raug tso cai rau tus neeg ncaws pob kom nce cov leeg nqaij thiab hlawv rog thaum lub cev muaj zog thiab muaj zog. Tias yog vim li cas nws cov zaub mov yuav tsum sib npaug thiab muaj cov proteins, carbohydrates thiab cov rog nyob rau hauv qhov yog. Tom qab tag nrho, txhua ntawm cov macronutrients no ua haujlwm tshwj xeeb, uas yog:

1. 1 Proteins - Cov no yog lub hauv paus ntawm tag nrho cov khoom noj, nrog rau cov neeg ncaws pob. Tsuas yog vim lawv yog lub tsev thaiv rau peb lub cev thiab, zoo li dej, muaj nyob rau hauv yuav luag tag nrho nws cov ntaub so ntswg, nrog rau cov pob txha, cov leeg thiab cov ntaub so ntswg, thiab txawm nyob rau hauv cov ntshav. Txawm li cas los xij, lawv qhov sib koom hauv cov khoom noj txhua hnub yuav tsum tsis pub ntau tshaj 15-20%, txwv tsis pub cov leeg nqaij hypertrophy (qhov nce ntawm cov leeg nqaij vim qhov nce hauv cheeb tsam thiab qhov loj ntawm cov leeg nqaij, thiab tsis yog lawv qhov ntev) tsis tuaj yeem zam. Qhov zoo tshaj plaws ntawm cov protein yog suav hais tias yog nqaij qaib mis, qaib ntxhw, tuna, salmon, qe dawb, legumes, thiab qes-calorie tsev cheese.
2. 2 Carbohydrates yog cov khoom uas lub cev nqus tau lub zog. Nws yog ua tsaug rau lawv uas endurance thiab endurance tshwm sim. Nws tshwm sim raws li nram no: raws li ib tug tshwm sim ntawm complex biochemical tshuaj, carbohydrates yog hloov dua siab tshiab rau hauv glycogen. Qhov no yog ib hom ntawm lub zog cia uas tau sau nyob rau hauv cov nqaij ntshiv kom tso tawm thaum lub sij hawm ua hauj lwm tom ntej thiab strenuous muscular ua hauj lwm, tso cai rau ib tug neeg mus ua hauj lwm tawm ntau intensive. Interestingly, qhov ntau nws cob qhia, ntau glycogen nws cov leeg cia. Hauv cov neeg ncaws pob noj zaub mov, carbohydrates yuav tsum ua 55-60% ntawm tag nrho cov khoom noj. Koj tuaj yeem tau txais lawv los ntawm kev noj tshuaj ntsuab - cereals lossis cereals.
3. 3 Roj - muab lub zog ntxiv rau lub cev thiab tiv thaiv kev txhim kho ntawm cov kab mob plawv. Lawv pom muaj nyob hauv cov roj zaub - txiv ntseej lossis paj noob hlis, nrog rau cov roj ntses, txiv ntseej thiab noob.

Cov vitamins thiab kab kawm

Ntxiv nrog rau macronutrients, cov neeg ncaws pob xav tau cov vitamins thiab microelements. Ntxiv mus, raws li tus neeg sawv cev ntawm Academy of Nutrition thiab Dietetics Kelly L. Pritchett, "thaum ib nrab mus rau kev tawm dag zog, kev poob ntawm qee cov zaub mov nce, feem ntau los ntawm hws." Yog li ntawd, lub cev yuav tsum tau sau lawv txhua lub sijhawm. Cov no yog cov khoom hauv qab no:

• Cov vitamins ntawm pab pawg B. Thawj qhov cim qhia ntawm lawv qhov tsis txaus yog qhov tsis muaj zog rau qhov kawg hu. Qhov no tau piav qhia los ntawm qhov tseeb tias nws yog nrog lawv cov kev pab uas peb lub cev hloov cov protein thiab piam thaj rau hauv lub zog thiab ua rau cov qe ntshav liab. Cov ntaub ntawv tau lees paub los ntawm kev tshawb fawb. Cov tshuaj no muaj nyob rau hauv tuna, legumes thiab ceev.
• Calcium - nrog rau cov vitamin D, poov tshuaj thiab protein, cov pob zeb hauv av no yog lub luag haujlwm rau pob txha pob txha thiab lub zog ntawm pob txha. Nws muaj nyob rau hauv cov khoom noj siv mis, cov zaub ntsuab ntsuab tsaus thiab legumes.
• Vitamin C - tsis muaj coob tus neeg paub tias nws tuaj yeem tsis tsuas yog nce kev tiv thaiv, tab sis kuj tiv thaiv ua pa luv thaum lub sijhawm thiab tom qab kev tawm dag zog. Qhov no tau lees paub los ntawm cov txiaj ntsig ntawm kev tshawb fawb hauv University of Helsinki hauv Finland. Nws muaj nyob rau hauv citrus txiv hmab txiv ntoo, rosehips, tswb peppers, strawberries thiab cabbage.
• Vitamin D - txhim kho kev xav thiab lub zog. Thiab cov no tsis yog cov lus xwb, tab sis cov txiaj ntsig ntawm kev tshawb fawb tau ua nyob rau hauv British University of Newcastle nyob rau hauv kev coj noj coj ua ntawm Akash Xinyi. Cov txheej txheem ntawm nws qhov kev txiav txim yog yooj yim: vitamin D pab qhib kev ua haujlwm ntawm mitochondria, uas yog nyob rau hauv cov leeg nqaij. Yog li ntawd, cov leeg nqaij nce thiab tus neeg xav tias muaj zog dua. Koj tuaj yeem ntxiv cov khoom khaws cia ntawm cov vitamin no los ntawm basking hauv lub hnub lossis noj cov khoom siv mis nyuj, ntses thiab qe qe.
• Vitamin E yog ib qho muaj zog antioxidant uas txhawb kev tiv thaiv kab mob thiab tiv thaiv ntau yam kab mob. Muaj nyob rau hauv cov noob, txiv ntseej thiab zaub roj.
• Hlau - Yog tsis muaj nws, cov leeg yuav tsis tuaj yeem ua haujlwm ntawm lub zog tag nrho. Tsuas yog vim lawv tsis tau txais oxygen txaus, uas yog nqa los ntawm erythrocytes, uas yog synthesized nrog nws cov kev pab. Tsis tas li ntawd, cov hlau tsis muaj peev xwm ua rau cov ntshav tsis txaus thiab, vim li ntawd, ua rau qaug zog thiab qaug zog. Cov kab mob no muaj nyob hauv nqaij nyug, spinach, qe, zaub qhwv thiab txiv apples ntsuab.
• Magnesium - Nws ua kom cov pob txha ceev, yog li tiv thaiv cov neeg ncaws pob los ntawm pob txha thaum lub sij hawm kev cob qhia hnyav. Tsis tas li ntawd, raws li Kelly Pritchett, "magnesium activates tshaj 300 enzymes koom nrog hauv lub zog metabolism." Lawv nplua nuj nyob rau hauv cov nplooj ntsuab tsaus ntsuab, ntses, txiv ntseej.
• Potassium yog ib qho tseem ceeb ntawm cov kab mob uas ua kom muaj kev ua haujlwm ntawm lub paj hlwb thiab cov leeg nqaij thiab muaj nyob hauv cov txiv tsawb. Tias yog vim li cas tom kawg yog nyiam los ntawm cov neeg ncaws pob tom qab kev sib tw nyob deb. Tsuas yog txhawm rau txo cov leeg mob thiab cramps hauv cov leeg nqaij.

Sab saum toj 17 cov khoom noj rau kev ua kom lub cev hnyav

Yuav kom tsis txhob overload lub cev thiab nyob rau hauv ib txwm zoo, koj yuav tsum tau noj fractionally, tab sis feem ntau. Qhov zoo tshaj plaws, yuav tsum muaj 5-6 pluas noj ib hnub thiab qhov siab tshaj plaws ntawm cov zaub mov noj qab haus huv thiab dej haus hauv kev noj haus. Tsuas muaj 17 ntawm lawv:

Dej - koj yuav tsum haus nws tsis yog ua ntej lossis tom qab, tab sis kuj thaum lub sijhawm kawm. Tsuas yog vim nws txhim kho kev ua haujlwm thiab tiv thaiv kev raug mob. Tus nqi ntawm cov dej koj haus yog nyob ntawm lawv lub sijhawm thiab kev siv. Qee zaum, nws yuav pab tau kom haus dej haus kis las.

Qe yog qhov chaw ntawm cov protein thiab vitamin D.

Txiv kab ntxwv kua txiv - nws tsis tsuas yog muaj vitamin C, tab sis kuj potassium - yog ib qho tseem ceeb tshaj plaws electrolytes lub luag hauj lwm rau cov dej tshuav nyiaj li cas thiab pab ntxiv cov dej tsis txaus hauv lub cev tom qab kev tawm dag zog.

Kefir yog lub hauv paus ntawm cov kab mob muaj txiaj ntsig thiab cov proteins uas tseem ceeb rau cov leeg nqaij. Kev siv kefir tsis tu ncua pab ntxuav lub cev thiab tshem tawm qhov hnyav dhau. Koj tuaj yeem txhim kho nws saj nrog oatmeal lossis txiv hmab txiv ntoo.

Txiv tsawb yog ib qho ntawm cov carbohydrates uas pab kho cov qib glycogen thiab potassium.

Salmon yog ib qhov chaw ntawm cov protein tiv thaiv kab mob thiab omega-3 fatty acids. Cov khoom tso cai tsis yog tsuas yog ua kom cov leeg nqaij, tab sis kuj txhim kho kev kawm.

Cov txiv ntoo thiab txiv hmab txiv ntoo qhuav yog cov khoom noj txom ncauj zoo tshaj plaws nrog cov carbohydrates, cov protein thiab cov rog noj qab haus huv, nrog rau cov vitamins thiab minerals hauv lawv cov muaj pes tsawg leeg. Tso cai rau koj kom rov qab muaj zog sai thiab tsim cov leeg nqaij.

Blueberries yog ib qho ntawm cov antioxidants uas tuaj yeem ua rau peb tus nqi rov qab los tom qab kev ua haujlwm hnyav.

Pineapple yog ib qhov chaw ntawm bromelain, ib yam khoom uas muaj anti-inflammatory zog thiab txhawb kev kho thaum ntxov ntawm dislocations, bruises thiab edema. Tsis tas li ntawd, nws muaj vitamin C, uas yog qhov tseem ceeb rau kev kho cov ntaub so ntswg sai.

Kiwi yog qhov chaw ntawm vitamin C, antioxidants thiab potassium, uas tuaj yeem tiv thaiv cov leeg mob tom qab kev tawm dag zog.

Oatmeal yog cov khoom muaj nqis ntawm cov as-ham thiab complex carbohydrates uas muab cov ntshav qab zib kom zoo thiab ua kom muaj zog rau kev ua tiav tshiab.

Ntseeg nws lossis tsis ntseeg, caffeine tuaj yeem ua rau muaj kev ua siab ntev thiab txo cov leeg mob thaum lub sijhawm thiab tom qab kev ua haujlwm hnyav, raws li kev tshawb fawb tau ua nyob rau xyoo 2009 ntawm University of Illinois ntawm Urbana-Champaign. Qhov tseem ceeb yog tsis txhob tsim txom nws.

Oysters - Lawv txhawb lub cev nrog zinc thiab hlau thiab, yog li ntawd, muab lub zog xav tau rau kev ua haujlwm hnyav.

Ginger - Nws muaj cov khoom tshwj xeeb uas muaj cov tshuaj tiv thaiv kab mob thiab txo cov leeg mob.

Kua txiv lws suav - cov neeg ncaws pob hu nws ua ib qho analogue ntawm cov dej haus kis las vim yog cov ntsiab lus ntawm sodium thiab potassium, uas ua rau cov kua dej ntau ntxiv.

Tsaus chocolate nrog cocoa cov ntsiab lus tsawg kawg yog 70% - nyob rau hauv nruab nrab kom muaj nuj nqis, nws tones thiab zoo relieves mob leeg.

Zib ntab yog ib qho tshwj xeeb cocktail ntawm cov vitamins thiab minerals.

Raws li cov kws tshaj lij, cov lus zais ntawm kev ua tiav ntawm kev ua haujlwm tsis yog tsuas yog nyob rau hauv qhov zoo thiab qhov ntau ntawm cov zaub mov noj, tab sis kuj nyob rau lub sijhawm noj mov. Yog li ntawd, noj cereals thiab txiv hmab txiv ntoo zaub xam lav ua ntej workouts, thiab cov khoom noj protein tom qab. Thiab haus dej ntau txhua lub sijhawm. Thiab koj yuav zoo siab!