txheem
Ua haujlwm tsis tu ncua tom tsev lossis tom chaw dhia ua si, txhua lub sijhawm cov lus nug tshwm sim txog khoom noj ua ntej thiab tom qab ua exercise. Dab tsi, thaum twg thiab ntau npaum li cas koj tuaj yeem noj tom qab ua haujlwm kom poob phaus thiab ua kom lub cev yuag?
Ua ntej tshaj txhua yam koj yuav tsum paub txog koj yuav kom poob phaus tsuas yog tias txhua hnub yuav haus ntau cov calories kom ntau dua li koj tau hausCov. Ua raws li lub hauv paus ntsiab lus no ntawm kev poob phaus, koj yuav tau tshem tawm qhov hnyav tshaj yog tias koj tsis ua raws li txoj cai, uas yog, ua ntej thiab tom qab kev cob qhia. Txawm li cas los xij, lub suab txuas mus rau lo lus nug ntawm cov zaub mov tom qab ib qho kev ua haujlwm yuav pab koj ua kom zoo dua cov txheej txheem kom tshem tawm cov rog thiab tsim lub cev zoo nkauj.
Cov Calorie suav: cov lus nug thiab cov lus teb
Khoom noj khoom haus ua ntej kev cob qhia
Yog li, cia peb txheeb xyuas seb yuav noj dab tsi ua ntej qoj ib ce. Hauv ntau qhov chaw nws yuav vam khom thaum koj ua.
1. Yog koj sawv ntxov thaum koj nyob ntawm plab ib leeg
Txhawm rau koom nrog thaum sawv ntxov ntawm lub plab khoob yog ib txoj hauv kev nyiam ua kom poob rog ntau ntxiv, txawm hais tias qhov ua tau zoo ntawm txoj kev poob phaus no tseem muaj kev sib cav nrog cov kws qhia thoob ntiaj teb. Cov neeg koom nrog txoj kev xav ntawm kev qhia ntawm lub plab khoob hais tias lub sijhawm no cov khw muag khoom glycogen hauv lub siab yog qhov tsawg heev yog li koj lub cev yuav rub lub zog los ntawm koj cov rog thiab yog li ntawd "rhuav tshem" nws. Cov neeg tawm tsam ntawm txoj kev xav no hais tias kev txo qis ntawm lub cev rog thaum kev qhia tsis cuam tshuam, tab sis kom hlawv cov leeg thaum sawv ntxov tuaj yeem yooj yim, uas yog li yuav cais koj ntawm lub cev zoo nkauj.
Yog lawm, kev xaiv ntawm kev cob qhia rau ntawm lub plab khoob yog qhov tsim nyog tsuas yog rau cov neeg uas kawm tom tsev lossis cov neeg uas ua haujlwm dhia ua si ze tsev. Vim tias yuav ua kom lub cev tshaib plab mus ob peb teev (thaum thiab ua ntej tawm dag zog) yog tseem tsis tseem ceeb. Tab sis yog tias koj tseem xaiv ua kis las thaum sawv ntxov ua ntej Noj Tshais, ua ntej kev cob qhia ib qho dab tsi tsis tsim nyog, txawm hais tias qee qhov dej yuav paub meej.
Qee qhov xwm txheej, nws tsis pom zoo kom ua haujlwm ntawm lub plab khoob:
- Yog tias koj tab tom kawm ua kom muaj zog rau cov nqaij leeg.
- Yog tias koj ua qhov kev tawm tsam loj (TABATA, crossfit).
- Yog tias koj muaj teeb meem nrog kev tawm dag zog ntawm lub plab khoob, mloog zoo li kiv taub hau thiab qaug zog.
Khiav thaum sawv ntxov: siv thiab ua haujlwm zoo
2. Yog tias koj nyob tom qab khoom noj txom ncauj thaum sawv ntxov
Dab tsi ntawm cov zaub mov npaj ua ntej xaiv los xaiv yog tias nws tsis tuaj yeem ua rau ntawm lub plab khoob? Piv txwv, yog tias koj ua kev tawm dag zog, kev qhia kom muaj zog, lossis tsuas yog koj tsis xis nyob los qhia ntawm lub plab khoob. Qhov no koj tuaj yeem muaj a lub teeb carbohydrate lossis protein-carbohydrate txom ncauj 30-45 feeb ua ntej kev cob qhia. Nws tuaj yeem yog kas fes, txiv tsawb, crackers nrog ib daim cheese, whey protein hauv mis lossis granola tuav (qhov no yuav tsum yog ib feem me me ntawm cov zaub mov, txog 100 g)Cov. Hauv qhov no, koj yuav muaj cov chav kawm zog thiab lub zog. Koj muaj peev xwm txawm haus ib khob mis yogurt lossis mis, yog tias nws txaus rau kev xyaum.
Thov nco ntsoov tias qhov no tsis tas yuav yog Lub Plawv Zoo Tshaj Plaws. Cov khoom noj txom ncauj yuav tsum me me, txwv tsis pub koj yuav ua nyuaj xwb. Ib qho ntxiv, kev qhia ua haujlwm hnyav ntawm lub plab yuav ua rau lub plab lossis ntuav. Yog tias koj xav tau tshais tag nrho thiab tom qab ua kom lub zog tawm dag zog, hauv qhov no nws yog qhov zoo dua los muab kev nyiam rau cov nplej, thiab qhia tsawg kawg 1.5 teev tom qab noj mov.
Saib peb qhov npaj ua ev- npaj ua rau lub tsev:
- Npaj kev cob qhia Circuit Court rau cov ntxhais hauv 3 hnub
- Npaj lub chaw ua hauj lwm Circuit Court rau txiv neej 3 hnub
3. Yog koj sawv ntxov, tav su lossis yav tsaus ntuj
Hauv lwm qhov xwm txheej, kev noj haus zoo tshaj plaws ua ntej kev tawm dag zog yog txiav txim siab complex carbohydrates. Cov carbohydrates yooj yim suav nrog cov zaub mov tseem ceeb. Rau 1.5-2 teev ua ntej chav kawm noj buckwheat, mov, oatmeal, lwm yam cereal, nplej zom los ntawm durum nplej (yog tias nws yog noj hmo, nrog nqaij lossis ntses). Yog tias ua ntej kev qhia noj zaub mov tsis ua haujlwm, tom qab ntawd koj yuav txuag tau cov khoom noj txom ncauj carbohydrate dua, uas tau hais hauv kab lus dhau los. Tab sis nws raug nquahu kom npaj koj li hnub ua ntej ua ntej qhia koj tau noj zaub mov tag nrho nrog cov carbohydrates yooj yim.
Ib qho lus qhia ntxiv rau kev noj zaub mov ua ntej kev tawm dag zog: nws tsis tsim nyog ua ntej chav kawm yog cov zaub mov muaj protein ntau. Nws yuav tsis muab rau koj lub zog, thiab koj yuav tsis tuaj yeem ua kom muaj lub zog.
Xauj nplej thiab cov zaub mov nplej: dab tsi yog qhov zoo dua xaiv
Noj mov tom qab lub workout
Dab tsi los noj tom qab ua haujlwm? Tsis pub dhau ib nrab ib teev tom qab kev ua haujlwm tiav, koj yuav tsum kaw lub qhov rai protein-carbohydrate, uas lub cev tau ntsib qhov kev xav tau khoom noj khoom haus zoo. Yog tias nyob rau lub sijhawm no txhawm rau sau lub cev nrog cov protein thiab carbohydrates, qhov no yuav pab kom lub cev tswj koj cov leeg.
Kaw lub qhov rai anabolic 30 feeb tom qab kev kawmCov. Nws raug nquahu kom ua cov protein-carbohydrate ua ke ntawm tus nqi ntawm 60 txog 40. Ib hnub aerobic ce 60% muab cov carbohydrates thiab 40% cov protein. Hauv cov hnub ntawm kev ua kom muaj zog thiab aerobic-lub zog kev kawm, kev hloov pauv, 60% cov protein thiab 40% carbohydrates. Piv txwv ntawm cov khoom noj tom qab ua haujlwm:
- Protein co co hauv cov mis nyuj uas tsis muaj rog (zoo dua muaj protein ntau whey)
- Tsawg rog tsev cheese nrog txiv hmab txiv ntoo
- Scrambled qe los yog qe ntawm qhob cij
- Sandwiches nrog nqaij qaib
Yog tias koj xav kom poob phaus, Cov khoom noj uas muaj calories ntau yuav tsum yog li ib nrab ntawm qhov koj tau siv nyob hauv chav kawmCov. Piv txwv li, kev tawm dag zog, koj tau hlawv 500 calories. Yog li hauv ib nrab ib teev tom qab nws noj zaub mov protein-carbohydrate, nrog rau lub zog muaj txiaj ntsig 250 kcal. Proteins thiab carbohydrates yuav tsum sib xyaw ua ke 60/40 nyob ntawm seb koj txoj kev tawm dag zog. Ib pluag mov kom tas yuav tsum yog 1.5-2 teev, tom qab ntawd noj zaub mov hauv nruab nrab tom qab tawm haujlwm.
Yog tias koj qoj ib ce thaum sawv ntxov ntawm lub plab khoob lossis tom qab khoom noj txom ncauj me, tom qab ua haujlwm yog piv txwv li noj tshais tag nrho 30-45 feeb. Tab sis qhov no tsis yog qhov kev xaiv rau cov neeg uas ua haujlwm ntawm kev loj hlob ntawm cov leeg nqaij, hauv qhov no nws zoo dua los lo rau cov qauv txheem uas tau piav qhia saum toj no.
Hom protein thiab yuav ua li cas xaiv
Dab tsi tsis noj tom qab workout?
Ua ntej, zam cov khoom noj muaj roj (nrog rau tag nrho cov mis nyuj thiab fatty cheese). Rog tiv thaiv kev nqus ntawm cov as-ham rau hauv cov hlab ntsha, yog li nws raug nquahu kom noj tom qab kev ua haujlwm tsuas yog cov khoom tsis muaj rog. Qhov thib ob, nws tsis yog qhov tsim nyog tom qab kev tawm dag zog kom noj cov zaub mov uas muaj caffeine, uas txwv tsis pub siv cov protein rau cov nqaij ntshiv.
Ua raws li cov lus qhia yooj yim ntawm kev noj ua ntej thiab tom qab ua kom tawm dag zog, koj yuav txhim kho cov khoom lag luam ntawm koj kev coj ua thiab nqis ib kauj ruam ntxiv mus rau lub cev ntawm koj txoj kev npau suav. Txawm li cas los xij, nco ntsoov tias cov lus nug txog kev noj zaub mov ua ntej thiab tom qab ua si yuav tsis yog qhov tseem ceeb rau cov neeg uas xav kom poob ceeb thawj thiab ua kom lub cev nruj. Qhov tseem ceeb tshaj yog khoom noj thaum nruab hnub, soj ntsuam ntawm Ib tug neeg tsis muaj calories, muaj protein txaus, carbohydrates thiab cov rogCov. Yog li koj tuaj yeem hloov kho cov ntawv qhia zaub mov kom haum lawv cov peev xwm ib leeg.
PROPER NUTRITION: qhov twg pib