Khoom noj khoom haus kev ua si yog cov khoom noj khoom haus uas tsim tawm rau cov neeg ncaws pob: lawv nyiam tsis yog ntawm cov kws tshaj lij, tab sis kuj yog cov neeg nyiam ua haujlwm. Muaj cov tshuaj ntxiv kom muaj zog, txhim kho lub zog, rov qab sai, tsim cov leeg, ntxiv dag zog rau pob qij txha thiab ligaments. Kev noj zaub mov zoo rau kev ua kis las yuav tsum tsis txhob raug saib xyuas, txawm hais tias nws tsim nyog nco ntsoov tias nws tsis hloov cov khoom noj kom tiav thiab tsuas yog ua tus pab ntxiv hauv kev tsim lub cev zoo nkauj.
Khoom noj khoom haus kev ua si yog dab tsi?
protein
Protein yog ib qho hmoov uas ua los ntawm cov protein ntau. Feem ntau, cov protein yog tsim los ntawm nyuj cov mis nyuj, nrog rau legumes thiab nplej. Qhov kawg ob yog haum rau vegans. Lavxias teb sab kis las khoom noj khoom haus khw muag khoom noj muaj vegan protein infrequently. Yog tias koj tsis xav tau tos ntev ntev los ntawm cov chaw txawv teb chaws, xaj zaub protein ntawm. Nov yog cov khoom lag luam zoo tshaj plaws: Genetic Lab, QNT thiab SAN. Vegan protein yog tau ncaj qha los ntawm cov nroj tsuag, yog li nws khaws qhov siab tshaj plaws ntawm cov khoom siv ntuj tsim. Rice thiab pea protein cais tawm yog tag nrho ntawm cov amino acids nplua nuj nyob rau hauv sodium, magnesium thiab calcium. Zaub proteins tsis yog qis dua nyob rau hauv muaj pes tsawg leeg rau cov mis nyuj protein thiab pab cov nqaij vegan rov qab sai dua tom qab qoj ib ce.
Rog hlawv roj
L-carnitine thiab guarana extract yog cov khoom xyaw tseem ceeb ntawm cov roj burners nrov tshaj plaws. Lawv suppress qab los noj mov thiab ua kom cov metabolism hauv, kom lub cev sai sai poob lub cev rog. Dab tsi yog qhov txawv ntawm cov roj burners thiab? Cov txiv neej cov tshuaj feem ntau muaj catecholamines, lawv nce adrenaline thiab norepinephrine - qhov no zoo rau txiv neej lub cev, tab sis tsis muaj txiaj ntsig zoo rau poj niam.
Neeg Muaj Zog
Protein-carbohydrate shakes tseem hu ua gainers, los ntawm lus Askiv nce ("loj"). Gainers pab tsim cov leeg nqaij rau cov neeg uas txiav txim siab los ua tus tswv ntawm lub cev nyem. Protein pub cov leeg nrog cov amino acids, thiab carbohydrates ua tau raws li lub cev xav tau lub zog. Feem ntau lawv haus ib tug gainer 1-1,5 teev ua ntej chav kawm: nws tso cai rau koj mus ua lub workout tiag tiag tawg. Cov nyiaj tshwj xeeb - tom qab cov txiaj ntsig ntawm qhov nce ntxiv, koj tsis muaj qhov poob qis hauv lub zog lossis nce siab hauv cov ntshav qab zib, zoo li yog tias koj muaj khoom noj txom ncauj ntawm chocolate lossis ncuav qab zib.
Amino acids
Amino acids muab faib ua qhov tseem ceeb thiab tsis tseem ceeb. Cov khoom tseem ceeb yog synthesized nyob rau hauv peb lub cev, thaum cov khoom tseem ceeb yuav tsum tau los ntawm sab nraud, los ntawm cov khoom noj thiab tshuaj. Amino acids tsim peb cov leeg. Thaum lub sij hawm kev cob qhia, cov leeg nqaij fibers raug rhuav tshem, yog li xav tau ntxiv cov amino acids los kho cov leeg nqaij. Hauv kev ua kis las, cov amino acids raug tsim tawm, nrog rau BCAAs - qhov tseem ceeb amino acids leucine, isoleucine thiab valine hauv qab ib lub hau. Nws ua tiav qhov kev xav tau ntawm cov amino acids thaum lub sijhawm ua si thiab cov khoom noj muaj calorie tsawg - cov amino acids kuj pom muaj nyob hauv cov protein, tab sis nyob rau hauv daim ntawv ntawm BCAAs lawv tau nqus tau zoo dua. Ua tsaug rau qhov no ntxiv, koj tsis tsuas yog hlawv roj, tab sis kuj tau txais kev pab.
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Qhov ntau ntawm cov khoom rau vegans thiab neeg tsis noj nqaij yog txuas ntxiv nthuav dav, yog li nyob twj ywm!