Khoom noj khoom haus rau cov leeg loj

Khoom noj khoom haus rau cov nqaij ntshiv - txoj cai piv ntawm cov as-ham rau cov nqaij ntshiv kom rov zoo tom qab kev cob qhia thiab nws cov kev nce ntxiv.

Cov lus nug ntawm ib tug txaus nyiam daim duab rau cov txiv neej yog tsis muaj tsawg mob tshaj rau cov poj niam. Lub cev zoo nkauj zoo nkauj, cov leeg toned tsis tsuas yog nyiam cov xim ntawm cov poj niam sib txawv, tab sis kuj qhia txog kev noj qab haus huv ntawm lub neej. Txawm hais tias qhov chaw ntawm kev cob qhia, hauv chav ua si lossis hauv tsev, ua kev tawm dag zog rau cov leeg nqaij yuav tsum tsis txhob kwv yees qhov tseem ceeb ntawm cov khoom noj kom raug.

Kev loj hlob ntawm lub zog, qhov ntim ntawm cov leeg nqaij yog nyob ntawm tus nqi ntawm lub zog siv thiab kev siv "cov ntaub ntawv tsim" kom raug rau nws cov kev kho dua tshiab.

Kev tawm dag zog lub cev hnyav ua rau muaj kev kub hnyiab ntawm cov carbohydrates thiab kev ua kom cov protein ntau. Yog li ntawd, txhawm rau tswj hwm kev noj qab haus huv thiab ua kom lub zog tsis txaus, koj yuav tsum ua raws li kev noj haus kev ua kis las raws li kev pom zoo ntawm BJU. Yog tias qhov kev siv nyiaj no tsis tau them, tus neeg ncaws pob lub zog yuav txo qis thiab nws yuav pib poob phaus hnyav.

Cov lus pom zoo rau cov leeg nqaij

Xav txog cov kev cai yooj yim uas txhua tus neeg ncaws pob uas xav nce cov leeg yuav tsum ua raws.

1. Hlawv carbs nrog kev tawm dag zog. Kev noj txhua hnub ntawm 20% ntau dua li cov calories txhua hnub yuav ua kom cov leeg mob loj hlob. Txhawm rau txo qis cov rog hauv qab ntawm daim tawv nqaij, carbohydrate shakes yuav tsum tau noj 2 teev ua ntej. ua ntej kev cob qhia thiab tom qab 1,5 teev. qab nws.
2. Nco ntsoov cov rog-testosterone kev sib raug zoo. Kev cais tawm ntawm cov tsiaj triglycerides los ntawm cov neeg ncaws pob cov ntawv qhia zaub mov yuav inevitably ua rau txo qis hauv kev tsim cov txiv neej cov tshuaj hormones, uas yuav cuam tshuam tsis zoo rau kev loj hlob ntawm cov leeg nqaij. Tsis tas li ntawd, qhov tsis muaj rog txo qhov kev ua siab ntev ntawm 10%, thiab kev ua haujlwm ntawm tus neeg ncaws pob los ntawm 12%. Nws kuj tseem ua rau poob qis hauv lactic acid thaum lub zog ua haujlwm, uas yog lub cim tseem ceeb ntawm kev ua tsis tau zoo ntawm cov txheej txheem metabolic hauv lub cev: nce ntawm cov roj (cholesterol) phem, poob thiab tsis muaj peev xwm nqus cov vitamins thiab microelements. Kev noj txhua hnub ntawm triglycerides rau kev loj hlob ntawm cov leeg nqaij yog 80-100g. Tshaj qhov ntsuas no ntau zaus ua rau kev tso tawm ntawm cov txheej txheem ntawm subcutaneous rog deposition. Yog li ntawd, kev noj zaub mov zoo rau cov leeg nqaij txwv tsis pub siv cov khoom noj muaj roj ntau (khoom noj qab zib, chips, margarine, mayonnaise, crackers, smoked nqaij, kis).
3. Txo cardio. Txhawm rau kom muaj kev ua siab ntev, ntxiv dag zog rau lub plawv, nws txaus los txwv koj tus kheej rau kev caij tsheb kauj vab lossis 1-2 khiav hauv ib lub lis piam rau 30 feeb txhua. Kev tsis saib xyuas ntawm tus mob no tuaj yeem ua rau "hlawv" ntawm cov leeg.
4. Txo tus naj npawb ntawm repetitions ib ce. Qhov kev cob qhia kom tau txais cov leeg nqaij yog tsim los tsis pub dhau 50 feeb. Hauv qhov no, nws yog ib qho tseem ceeb uas yuav tsum tau ua txog li 12 repetitions hauv ib ce. Tus naj npawb ntawm txoj kev yuav tsum tsis pub tshaj 5 zaug.
5. Kev noj zaub mov zoo (vitamins, minerals, amino acids, BJU). Zoo tagnrho Nutrient Ratio rau Muscle nce:
   • cov rog (polyunsaturated fatty acids) - 10-20% ntawm cov khoom noj txhua hnub;
   • carbohydrates (slow lossis complex) - 50-60%;
   • cov protein - 30-35%.

   Qhov tsis muaj qhov xav tau ntawm cov khoom muaj txiaj ntsig zoo hauv cov zaub mov ua rau lub cev tsis muaj qhov xav tau ntawm lub zog rau kev tsim cov leeg. Kev noj zaub mov txhua hnub ntawm tus neeg ncaws pob rau kev loj hlob ntawm cov leeg yuav tsum muaj peb pluas noj thiab ob mus rau peb cov khoom noj txom ncauj (txiv hmab txiv ntoo, txiv ntoo, protein shakes).

6. Tsis txhob tshaib plab. Koj yuav tsum noj 1,5-2 teev. ua ntej cov chav kawm, nyiam cov zaub mov carbohydrate thiab tom qab 1 teev. tom qab kev tawm dag zog. Txwv tsis pub, kev cob qhia ntawm lub plab khoob yuav ua rau qhov tseeb tias txhawm rau txhawm rau txhawm rau poob lub zog, lub cev yuav pib hlawv cov protein tshwj xeeb tsim nyog rau cov leeg nqaij. Thaum refreshing, nws yog ib qho tseem ceeb kom tswj tau cov zaub mov noj - tsis txhob overeat. Tom qab kev cob qhia, koj tsis tuaj yeem tshaib plab, koj yuav tsum tau noj zaub mov hauv lub cev nrog cov zaub mov nplua nuj nyob hauv cov zaub mov thiab cov vitamins. Txiv tsawb, txiv ntseej, tsev cheese, protein co, bun nrog mis nyuj, kefir, gainer, protein, qhaub cij nrog jam yog haum raws li ib tug khoom noj txom ncauj. Thiab tom qab 1,5 teev. koj yuav tsum noj kom zoo, nyiam cov zaub mov muaj protein ntau, kom rov zoo, cov leeg nqaij, txwv tsis pub depletion ntawm lub cev tsis tuaj yeem zam.
7. Haus dej kom ntau. Qhov ntim txhua hnub ntawm cov dej haus cawv thaum lub sijhawm kev cob qhia hnyav yuav tsum yog 2,5-3 litres. Tsis muaj dej ua rau lub cev qhuav dej, txo cov leeg nqaij los ntawm 20% thiab ua rau cov leeg nqaij qeeb.
8. So. Kev loj hlob ntawm cov leeg nqaij tsis tshwm sim thaum lub sijhawm ua haujlwm hnyav, tab sis thaum lub sijhawm so ntawm lub cev. Kev ncab thiab kev loj hlob ntawm cov leeg yog nqa tawm hauv 3-7 hnub. Thaum lub sijhawm no, nws tsim nyog saib xyuas cov khoom noj thiab hloov pauv, so. Rau cov neeg pib tshiab, lub sijhawm ntawm cov leeg nqaij rov qab los ntawm kev tawm dag zog lub zog yog 72 teev, rau cov neeg uas cob qhia - 36 teev. Kev pw tsaug zog zoo yuav tsum yog tsawg kawg 8 teev. hauv ib hnub. Nws yog ib qho tseem ceeb kom tsis txhob muaj kev ntxhov siab, vim kev ntxhov siab ua rau muaj kev nce qib hauv cortisol hauv lub cev, vim tias cov roj deposits thiab cov leeg poob. Kev ua tsis tau raws li txoj cai ntawm kev so thiab khoom noj khoom haus pab txhawb nqa cov leeg nqaij yam tsis muaj qhov ntim ntau ntxiv.
9. Hloov cov kev cob qhia ib ntus (txhua ob lub hlis). Piv txwv li, qhia cov kev tawm dag zog tshiab, ua kom hnyav ntxiv, hloov tus lej ntawm kev rov ua dua.
10. Mus rau koj lub hom phiaj. Tsis txhob taug kev ncig lub gym ua dab tsi. Txhawm rau kom ua tiav qhov xav tau, koj yuav tsum tau mloog ntau npaum li qhov ua tau ntawm kev tawm dag zog.

Ua raws li cov cai tseem ceeb saum toj no kom tau txais cov leeg nqaij ntshiv yog ib txoj hauv kev zoo rau lub cev noj qab haus huv.

Yog tias koj rog dhau lawm, nws yog ib qho tseem ceeb kom tsis txhob muaj roj ntau dhau ua ntej ua lub zog ua kom cov leeg nqaij. Txhawm rau ua qhov no, koj yuav tsum tau kawm txog kev poob phaus. Qhov no yog vim qhov tseeb tias, tsis zoo li kev ntseeg nrov, nws yog lub cev tsis tuaj yeem "tswj" rog rau hauv cov leeg. Dukan, Maggi protein noj yuav pab daws qhov teeb meem no.

Qhov tseem ceeb ntawm cov dej thiab cov khoom noj kom zoo rau tus neeg ncaws pob

Tus yuam sij rau cov nqaij ntshiv sai tom qab kev tawm dag zog yog kev noj zaub mov kom raug. Kev noj zaub mov tsis zoo nullifies cov txiaj ntsig ntawm kev cob qhia. Qhov ua tau zoo ntawm kev ua kom muaj zog yog nyob ntawm kev paub ntawm tus neeg ncaws pob cov ntawv qhia zaub mov.

Cov txiaj ntsig ntawm kev noj zaub mov kom raug:

• kev loj hlob sai ntawm cov leeg nqaij;
• nce kev ua tau zoo;
• muaj peev xwm nce lub load thaum lub sij hawm kev cob qhia;
• ntau endurance thiab zog;
• tsis muaj glycogen deficiency hauv cov leeg nqaij;
• txhim kho concentration;
• nyob tsis tu ncua ntawm lub cev zoo;
• tshem tawm cov rog dhau lub cev;
• kev tuav pov hwm tiv thaiv kev kub nyhiab ntawm cov protein reserves xav tau rau kev loj hlob ntawm cov leeg;
• tsis tas yuav soj ntsuam ntev so ntawm workouts.

Ib qho kev pab cuam khoom noj khoom haus tsim tau zoo (saib cov ntsiab lus hauv Cov Ntawv Qhia kom tau txais cov leeg nqaij) pab kom nyem tawm lub zog siab tshaj plaws thiab lub zog ua haujlwm txawm tias nyuaj tshaj plaws kev tawm dag zog.

Tsis txhob kwv yees qhov tseem ceeb ntawm cov dej thaum lub sij hawm kev cob qhia, vim nws yog 75% ntawm cov leeg. Thaum lub sijhawm ua kis las, tus neeg ncaws pob poob dej ntau (txog 300 ml hauv 50 feeb), uas ua rau lub cev qhuav dej. Txhawm rau tiv thaiv kev ua txhaum ntawm cov dej-ntsev tshuav thiab, vim li ntawd, kev tawm dag zog tsis zoo, nws yog ib qho tseem ceeb kom haus ib khob dej ua ntej nws pib, ces siv ob peb lub sips txhua 10 feeb.

Tus nqi qaug cawv ncaj qha nyob ntawm lub caij nyoog thiab cov hws tawm. Qhov kub yog sab nraud thiab tawm hws ntau dua, qhov siab dua ntawm kev noj cov dej ntshiab uas tsis yog carbonated yuav tsum yog.

Cov cim qhia ntawm lub cev qhuav dej:

• mob taub hau;
• kiv taub hau;
• kev nkees;
• tsis quav ntsej;
• kev chim siab;
• qhov ncauj qhuav;
• daim di ncauj;
• tsis muaj qab los noj mov;
• kev xav nqhis dej.

Yog tias tsawg kawg ib qho ntawm cov tsos mob saum toj no tshwm sim, koj yuav tsum pib haus dej tam sim ntawd.

Thaum lub sijhawm kev cob qhia, nws raug tso cai siv cov kua txiv kab ntxwv tshiab tshiab diluted nrog dej hauv qhov sib piv ntawm 50% -50% lossis cov protein tshwj xeeb shakes - BCAA amino acids, ib qho kev nce ntxiv, uas txo qis kev tawg ntawm cov leeg nqaij, txhawb kev tsim lub zog, thiab nqa. qhov pib ntawm txoj kev rov qab los ze dua.

Kev xaiv tshuaj: MusclePharm Amino 1, BSN Amino X. Tam sim ntawd tom qab kev tawm dag zog, koj raug tso cai haus mis nyuj, tshuaj yej ntsuab, protein co.

Xav txog, siv cov piv txwv ntawm ib tug txiv neej ntawm kev ua kis las, hnyav 75 kg, qhov kev pom zoo ntawm BJU / calories ib hnub twg yuav tsum tau ua kom cov leeg nqaij.

Calorie noj txhua hnub

Rau kev loj hlob ntawm cov leeg, nws yog ib qho tseem ceeb kom ua tau raws li lub cev xav tau ntawm lub zog xav tau. Ua li no, koj yuav tsum xam cov calorie kom tsawg txhua hnub siv cov mis Lyle McDonald lossis siv lub tshuab xam zauv khoom noj tshwj xeeb uas tau nthuav tawm hauv lub network. Hauv qhov no, tus nqi tau txais yuav tsum tau muab sib npaug los ntawm lub zog khaws cia - 1,2, tsim nyog rau kev loj hlob ntawm cov leeg.

Kev noj calorie txhua hnub u1d Qhov hnyav, kg * K, kcal / ib XNUMX kg ntawm qhov hnyav

K coefficient nyob ntawm poj niam txiv neej thiab kev siv ntawm cov txheej txheem metabolic.

Hauv peb qhov xwm txheej, kev suav yuav zoo li no:

Calorie txhua hnub = 75kg * 35kcal = 2625kcal

Noj mus rau hauv tus account qhov kho qhov tseem ceeb rau lub zog cia = 2625kcal * 1,2 = 3150kcal

Yog li, thaum ua kev tawm dag zog lub zog, kev noj zaub mov rau cov leeg nqaij hauv tus txiv neej hnyav 75 kg yuav tsum yog 3150 kcal. Kev noj calorie txhua hnub hauv qhov ntim no, qhov nruab nrab, yuav ua rau cov leeg nqaij nce ntxiv los ntawm 2 kg. ib hlis.

Qhov tsis muaj huab hwm coj qhia tias tsis muaj zog thiab xav tau ntxiv 400-500 kcal hauv kev noj haus rau ib hnub. Yog tias qhov hnyav nce siab tshaj 3 kg hauv 30 hnub, nws tsim nyog txo cov calories noj los ntawm 300-400 kcal.

Raws li koj tuaj yeem pom, tus neeg ncaws pob lub sijhawm noj zaub mov yog nyob ntawm tus kheej tus yam ntxwv ntawm lub cev thiab yuav raug tshuaj xyuas tas li thiab hloov kho.

Lub cev hnyav yog coj mus rau hauv tus account yam tsis muaj rog. Piv txwv li, "net kilograms" ntawm tus neeg ncaws pob nrog 95kg thiab 12% rog yog 95-95 * 0,12 = 83,6kg.

Tom qab txiav txim siab cov ntsiab lus calorie ntawm cov khoom noj txhua hnub, peb yuav xav txog qhov tseeb piv ntawm BJU, uas ua rau cov khoom noj khoom haus ua kis las rau kev loj hlob ntawm cov leeg.

Cov kev cai niaj hnub ntawm carbohydrates - 5 g / kg - 4 kcal / g, protein - 2 g / kg - 4 kcal / g, rog - 1 g / kg - 9 kcal / g.

Rau ib tug txiv neej hnyav 75 kg:

• cov protein - 150 g. - 600 kcal;
• carbohydrates - 375 g. - 1500 kcal;
• yog '- 115 g. Yog '- 1050 kcal.

Noj cov protein txhua hnub

Protein yog lub tsev thaiv tseem ceeb tshaj plaws rau cov leeg nqaij. Thaum ua lub zog qoj ib ce, nws yog ib qho tseem ceeb kom ntseeg tau tias muaj protein ntau txaus rau lub cev txhua hnub, raws li kev suav ntawm 1,5-2 g / kg ntawm qhov hnyav. Kev loj hlob qeeb ntawm cov leeg qhia tau hais tias tsis muaj cov protein, nyob rau hauv rooj plaub no tus nqi yuav tsum tau nce mus rau 2,5 g / kg.

Cov neeg ncaws pob noj zaub mov yuav tsum yog qe dawb, tsev cheese nrog cov roj ntawm 0-9%, ntses, nqaij ntshiv - nqaij nyuj, nqaij qaib mis, nqaij nruab deg. Koj tuaj yeem ntxiv cov protein ntau hauv lub cev ntawm tus kws tsim lub cev uas tsis haus cov khoom tsiaj los ntawm kev qhia cov khoom xyaw tshuaj ntsuab rau hauv cov ntawv qhia txhua hnub. Piv txwv li, kua mis nyuj, legumes (taum, lentils, peas), noob, txiv ntseej butter, txiv ntseej (almonds, txiv laum huab xeeb, hazelnuts, cashews, walnuts, cedar, Brazilian, txiv maj phaub, macadamia, pistachios). Txawm li cas los xij, nws yog ib qho tseem ceeb uas yuav tau xav txog tias kev noj zaub mov tsis zoo ua rau cov txheej txheem tsim cov leeg nqaij, vim tias tsis muaj tsiaj protein ntau hauv cov khoom noj.

Rau qhov ua tau zoo tshaj plaws, tam sim ntawd tom qab kev cob qhia, koj yuav tsum haus cov protein co, vim nws yog lub sijhawm no lub cev nqus cov as-ham zoo tshaj plaws.

Raws li kev tawm dag zog hnyav, micro-ruptures ntawm cov leeg nqaij feem ntau tshwm sim, lawv cov overgrowth tshwm sim nrog kev koom tes ntawm cov amino acids thiab cov khoom noj protein.

Qhov kev daws teeb meem zoo tshaj plaws rau cov leeg ceev yog kev sib xyaw ntawm cov tsiaj thiab zaub proteins.

Txawm hais tias qhov tseeb tias cov khoom siv tseem ceeb ntawm cov leeg yog cov protein, kev siv ntau dhau ntawm cov txheej txheem suav ua rau muaj kev nce ntxiv ntawm cov rog hauv daim siab, nce excitability ntawm cov qog endocrine, lub hauv nruab nrab lub paj hlwb, nce ntxiv. cov txheej txheem ntawm lwj nyob rau hauv cov hnyuv, thiab nce nyob rau hauv load nyob rau hauv lub plawv system. Protein ntau dhau yuav tsis nqus los ntawm lub cev thiab yuav tsis cuam tshuam rau cov leeg nqaij.

Txhua hnub tus nqi ntawm cov protein raug pom zoo kom muab faib rau hauv 4 pluas noj, uas yuav ua kom cov nqaij "paub" zoo ib yam rau ib hnub.

Protein khoom noj khoom haus tsis tsuas yog nce cov leeg nqaij, txo cov rog hauv lub cev, tab sis kuj ua rau lub cev ntawm cov poj niam thiab cov txiv neej tseem ceeb.

Noj rog txhua hnub

Tam sim no, feem ntau cov neeg ncaws pob tau ceev faj txog triglycerides. Txawm li cas los xij, tsis tas yuav ntshai cov rog, yog tias lawv siv kom raug (kev ua raws li cov nyiaj pub dawb txhua hnub), lawv tsis hloov mus rau cov ntaub so ntswg adipose. Nyob rau tib lub sijhawm, ntawm qhov tsis sib xws, lawv yuav muaj txiaj ntsig zoo rau cov leeg nqaij.

Namely, rog yog nquag koom tes nyob rau hauv zus tau tej cov tshuaj hormones, uas, nyob rau hauv lem, muaj kev koom tes nyob rau hauv tsim cov leeg. Rau kev tsim cov testosterone, nws yog ib qho tseem ceeb uas qhov kev noj txhua hnub ntawm triglycerides hauv lub cev yog tsawg kawg yog 15% ntawm tag nrho cov khoom noj.

Muaj cov rog hauv qab no:

• pab tau (monounsaturated thiab polyunsaturated);
• teeb meem (saturated).

Monounsaturated triglycerides muaj xws li: avocados, txiv ntseej, nqaij qaib, txiv ntseej thiab txiv laum huab xeeb. Cov khoom no yog ib lub tsev khaws khoom noj qab haus huv Omega 9 fatty acids, uas ua kom cov metabolism hauv lub cev, ua kom cov ntshav qab zib nyob ruaj khov, thiab tiv thaiv lub plawv los ntawm cov teeb meem ntawm cov ntshav siab hloov pauv.

Cov peev txheej ntawm polyunsaturated triglycerides (Omega-3,6) yog: roj ntses, paj rwb, taum pauv, pob kws, paj noob hlis, linseed, roj rapeseed, nrog rau cov noob thiab txiv ntoo. Fatty acids ntawm pawg no txhim kho cov tshuaj tiv thaiv anabolic ntawm cov protein, insulin, nce kev ua haujlwm, nce kev ua haujlwm, uas yog qhov tseem ceeb tshwj xeeb tshaj yog thaum lub zog hnyav.

Cov khoom noj khoom haus kis las thaum lub sij hawm cov leeg nqaij tsis suav nrog kev siv cov saturated triglycerides, uas yog ib feem ntawm butter, xibtes, txiv maj phaub, cocoa butter, lard, nqaij liab, khoom qab zib.

Qhov no yog vim qhov tseeb tias cov roj molecule puas tsuaj tag nrho nrog hydrogen thiab muaj "phem" cholesterol, uas txhais tau hais tias nws tuaj yeem ua rau muaj kev rog rog, mob plawv, thiab ntshav qab zib. Yog li ntawd, cov ntsiab lus tseem ceeb ntawm cov txiaj ntsig triglycerides hauv cov kis las cov zaub mov yog cov ntses rog, zaub roj, thiab txiv ntoo. Nws raug tso cai suav nrog mis nyuj 3,2%, tsev cheese, cheese 9% hauv kev noj haus.

Noj cov carbohydrates txhua hnub

Lub hauv paus ntawm lub zog yog carbohydrates. Kev noj zaub mov kom tau txais cov leeg nqaij yog noj 5 g txhua hnub. organic compounds uas muaj hydroxyl thiab carbonyl pawg ib 1 kg ntawm tus kheej lub cev hnyav.

Lub luag haujlwm ntawm carbohydrates yog txhawm rau nce cov tshuaj insulin / cov tshuaj hormones hauv lub cev thiab pab kho cov ntaub so ntswg tom qab qoj ib ce. Tsis tas li ntawd, lawv pab thauj cov khoom noj ncaj qha mus rau cov leeg nqaij.

Qhov tsis muaj carbohydrates hauv cov neeg ncaws pob noj zaub mov ua rau tsis nco qab, tsis muaj zog, txo qis kev ua haujlwm, tsis kam mus kawm ntxiv. Kev loj hlob ntawm cov leeg yog tsis yooj yim sua yam tsis muaj kev siv cov carbohydrates.

Nyob ntawm tus nqi ntawm splitting, lawv yog:

• ceev (yooj yim), nws yog qhov zoo dua los siv lawv ib teev ua ntej, tam sim ntawd tom qab kis las, vim lawv zoo meej rau kev rov qab siv zog ceev ceev;
• qeeb (tsis yooj yim), lawv yuav tsum tau noj 2 teev ua ntej kev tawm dag zog.

Cov khoom uas muaj 50 g. ceev carbohydrates ib 100 g ntawm cov khoom xyaw: jam, ncuav qab zib, qab zib, qab zib, halva, condensed mis nyuj, raisins, figs, zib mu, chocolate, hnub, pineapple, ncuav, crackers, pasta, dawb qhob cij, waffles, gingerbread, semolina, yob.

Cov khoom xyaw uas muaj complex organic compounds tshaj 50g. Rau 100 g: taum, chickpeas, lentils, peas, buckwheat, mov, oatmeal, qhob cij, pasta.

Cov carbohydrates qeeb yuav tsum tau suav nrog hauv cov zaub mov txhua hnub kom tau txais cov leeg nqaij rau cov menyuam ntxhais thiab cov txiv neej, vim lawv yog lub hauv paus ntawm lub zog tsis yog rau cov leeg xwb, tab sis kuj rau lub hlwb.

Cov khoom uas muaj cov organic tebchaw yooj yooj yim nyob rau hauv nruab nrab - 20g ib 100g: tag nrho cov qab zib berries, txiv hmab txiv ntoo (feem ntau ntawm tag nrho cov nyob rau hauv persimmons, bananas, grapes, tsawg - citrus txiv hmab txiv ntoo, txiv apples), boiled qos yaj ywm, carbonated dej qab zib (txiv qaub, Coca-Cola, Sprite, Fanta, Hlawv, Schweppes, Pepsi, Fruktime). Qhov kawg, nyob rau hauv lem, yuav tsum tau muab pov tseg, vim hais tias xws li cov dej qab zib tsis muaj as-ham thiab tsis txaus siab rau kev tshaib kev nqhis.

Cov khoom uas muaj qhov tsawg kawg nkaus cov ntsiab lus carbohydrate - 10g. ib 100g: khoom noj siv mis, zaub tshiab (eggplants, txiv lws suav, dib, zaub qhwv, carrots). Ntxiv nrog rau kev txhawb nqa lub cev nrog cov carbohydrates noj qab haus huv, lawv muaj txhua yam koj xav tau (vitamins, minerals, fiber) los txhim kho kev zom zaub mov hauv cov khoom loj.

Yog li, nyob rau hauv tus txheej txheem ntawm kev xaiv qhov zoo tshaj plaws piv ntawm BJU, nws yog tsim nyog, ua ntej ntawm tag nrho cov, tsom ntsoov rau koj tus kheej noj qab nyob zoo. Yog hais tias thaum lub sij hawm lub sij hawm ntawm lub zog ce koj muaj ib tug surge ntawm lub zog los ntawm kev noj ntau carbohydrates ntau tshaj li niaj hnub cov cai "tso cai", cov roj yuav raug txo mus rau 0,8 g / kg.

Tus yuam sij rau kev ua haujlwm tau zoo yog tus neeg ncaws pob kev noj qab haus huv.

Yog hais tias apathy tshwm sim thaum lub sij hawm ib ce, cov rog yuav tsum tau nce mus rau 2g / kg, thiab carbohydrates yuav tsum tau txo nyob rau hauv ncaj proportions. Kho cov txheej txheem khoom noj khoom haus rau tus kheej tus yam ntxwv ntawm lub cev yuav ua rau kom muaj txiaj ntsig zoo ntawm kev nyob hauv lub gym.

Ib txheej ceev ntawm cov leeg nqaij tuaj yeem ua tau tsuas yog yog tias muaj raws li hauv qab no:

• natural balanced khoom noj khoom haus;
• pw tsaug zog zoo yim teev;
• xaiv cov kev ua kom muaj zog.

Kev ua txhaum ntawm yam tsawg kawg yog ib qho ntawm lawv ua rau txo qis hauv kev ua haujlwm ntawm kev cob qhia thiab kev ua haujlwm qeeb ntawm cov leeg nqaij.

Ntawv qhia zaub mov kom tau cov leeg nqaij

Kev tsim cov leeg nqaij yog ib txoj kev ntev uas yuav tsum tau kev qhuab qhia tus kheej hauv kev noj haus. Tsib pluas noj ib hnub twg txhua peb teev yog txoj hauv kev txhim khu kev qha kom ua tiav qhov xav tau.

Cov khoom noj khoom haus zoo tshaj plaws rau cov neeg ncaws pob yog feem ntau, nws muab cov khoom noj kom zoo rau hauv lub cev hauv cov koob tshuaj me me, uas pab ua kom cov synthesis, txhim kho kev nqus cov protein, metabolism, muaj txiaj ntsig zoo rau cov leeg nqaij.

Nws yog txwv tsis pub hla zaub mov, tshaib plab lossis overeat. Hauv thawj kis, kev noj zaub mov cais yuav tsis coj cov txiaj ntsig xav tau - cov leeg yuav tsis nce hauv ntim, hauv qhov thib ob, nws yuav ua rau hnyav nce thiab rog rog hauv qab ntawm daim tawv nqaij.

Cov ntawv qhia ua kis las rau ib hnub kom nce cov leeg

Xav txog cov kev xaiv rau txhua pluas noj. Xaiv ib qho ntawm lawv, tsom mus rau kev nyiam saj thiab tus yam ntxwv ntawm lub cev (ectomorph).

BREAKFAST

1. Txiv tsawb - 1 pc., Brown bread - 2 slices, scrambled qe los ntawm ob qe dawb ntawm ib tug tag nrho.
2. Pear - 1pc., cocoa, oatmeal - 150g., Tsaus chocolate - 30g.
3. Kua txiv - 1 pc., mis nyuj, buckwheat porridge - 150 g.
4. Yogurt - 100 g., Hercules - 50 g., tsev cheese 9% - 100 g.

SNACK #1 (pre-workout)

1. Kefir 0% lossis 1%, cheese - 50g, qhob cij - 2 daim.
2. Dub tshuaj yej, tsev cheese - 200 g., Raspberry jam los yog zib mu - 4 tsp.
3. Unsweetened oatmeal - 150 g, jam - 3 tsp, txiv kab ntxwv - 1 pc.
4. Kua - 1 daim, txiv ntseej (txhua yam) - 40g, prunes, raisins, qhuav apricots, prunes - 80g.
5. Txiv tsawb - 1pc., Protein - 1,5 scoops, rye qhob cij - 3 slices, peanuts - 30 g.

Noj hmo

1. Avocado - 150 g. (ib nrab), boiled qaib ntxhw fillet - 100g., unpolished mov - 100g.
2. Zaub mov ntawm nqaij nyuj broth - 200 ml, qhuav txiv hmab txiv ntoo compote, buckwheat - 100 g, nqaij qaib - 150 g, zaub zaub xam lav - 100 g.
3. mov - 100g, mis nyuj 1%, qaib ntxhw 150g los yog 2 tag nrho qe.
4. Carrots los yog txiv kab ntxwv kua txiv, txiv tsawb - 1pc, mashed qos yaj ywm - 100g, nqaij qaib nqaij - 150g.
5. Ntsuab tshuaj yej, zib mu - 2 tsp, zaub puree kua zaub - 200 ml, ntses - 200 g, mov - 100 g, grapes - 200 g.

SNACK #2 (tam sim ntawd tom qab workout)

1. Giner + txiv ntseej - 40g., Tsaus chocolate - 50g.
2. Dub tshuaj yej, raspberry jam los yog zib mu - 5 tsp, tsis muaj rog tsev cheese - 200 g.
3. Txiv tsawb - 2 pcs., Tsaus Chocolate - 50 g.
4. Yog ', oatmeal - 150 g.
5. Pineapple smoothie nrog chocolate chips, qhob cij - 2 daim.
6. Kua - 1 pc., qe yolks - 2 pcs, proteins - 4 pcs, almonds - 50 g.
7. Txiv hmab txiv ntoo qhuav - 100 g, txiv ntseej - 40 g.

Noj hmo

1. Broccoli - 100g, boiled nqaij nyuj / nqaij qaib mis - 200g, mov - 100g.
2. Txiv hmab txiv ntoo haus los ntawm berries, qe dawb - 5 pcs, zaub zaub xam lav - 150 g.
3. Ntses - 200 g., ntsuab tshuaj yej, txiv kab ntxwv - 1 pc.
4. Cov txiv ntseej - 50 g, raspberry jam - 4 tsp, tsev cheese - 150 g.
5. Buckwheat - 100g, qaib ntxhw - 200g, zaub roj - 3 tablespoons, cabbage thiab zaub xam lav - 100g.
6. Qos yaj ywm - 100 g, nqaij nyug - 150 g, stewed zaub - 100 g, txiv tsawb - 1pc.

Cov kev hloov pauv tau nthuav tawm ua lub hauv paus rau kev sau cov ntawv qhia zaub mov rau lub lim tiam.

Koj tuaj yeem hloov pauv cov phiaj xwm khoom noj khoom haus: hloov cov khoom lag luam nrog analogues raws li BJU. Txhawm rau muab cov neeg ncaws pob nrog lub zog, rau 1 teev. pre-workout zaub mov (khoom noj txom ncauj 1) yog ceev, qeeb carbohydrates. Lawv yog lub hauv paus ntawm lub zog. Nyob rau tib lub sijhawm, cov proteins, saccharides (khoom noj txom ncauj No. 2) yuav pab ntxiv dag zog lub zog thiab ua kom cov nqaij ntshiv tom qab kev tawm dag zog.

Yog tias cov khoom noj khoom haus thaum tau txais cov leeg nqaij sib npaug thiab suav tau raug, thawj cov txiaj ntsig tuaj yeem pom tom qab 3 lub lis piam.

Yog tias qhov kawg ntawm lub sijhawm no qhov hnyav nce tsis pom, kev noj zaub mov carbohydrate yuav tsum nce ntxiv 50g. tom qab kev cob qhia, noj tshais.

Ib qho piv txwv ntawm kev noj zaub mov (s teem sijhawm) ntawm tus neeg tsis noj nqaij ncaws pob kom nce cov leeg

BREAKFAST

1. Ntsuab tshuaj yej, tofu cheese - 100 g. qhob cij - 2 slices.
2. Freshly squeezed kua txiv los ntawm dib, ntsuab kua, zaub qhwv, spinach, qhiav, celery - 450 ml, protein co los ntawm almond mis nyuj (1 khob), txiv tsawb (1 pc.), soy proteins (2 tablespoons) - 200 ml.

SNACK No.1

1. Carrot casserole los yog syrniki - 150g, sib tov ntawm ceev - 40g / txiv laum huab xeeb - 1 tbsp.
2. Txiv lws suav - 2 tsp, oatmeal - 150 g, tofu - 100 g.
3. Protein bar - 1 pc., Kua-grapefruit cocktail.

Noj hmo

1. Zaub zaub - 250 ml, stewed zucchini, carrots, broccoli - 100g, soy nqaij - 150g, tempeh - 100g.
2. Burger nrog avocado thiab cheese - 1pc., cabbage zaub xam lav nrog txiv lws suav - 150g., txiv tsawb - 1pc., broccoli thiab spinach kua zaub puree - 200ml., almond roj - 2 tsp.
3. Kion mov - 100g, lentil thiab couscous zaub xam lav - 100g, seitan - 50g, quinoa noob - 1 tsp, txiv roj roj - 1 tsp.
4. Txiv laum huab xeeb - 200 ml, cheese - 100 g, buckwheat porridge - 100 g, txiv lws suav thiab spinach salad - 100 g.

SNACK No.2

1. Kefir, taub dag los yog sunflower noob - 80g, txiv hmab txiv ntoo jam - 5 tsp, qhob cij - 1 daim.
2. Txiv hmab txiv ntoo qhuav - 100 g., Peanut butter - 1 tbsp.
3. Txiv tsawb, almond mis nyuj thiab hemp protein co nrog tsaus chocolate chunks.

Noj hmo

1. Flaxseed porridge - 100g, steamed taub dag-carrot cutlets - 3pcs, Berry smoothie los yog jelly, cabbage zaub xam lav ntawm txiv lws suav, walnuts - 150g.
2. Rice los yog mashed qos yaj ywm nrog cheese - 100g, boiled broccoli - 150g, avocado - 100g (ib nrab), taum mog - 50g.

Cov neeg tsis noj nqaij noj zaub mov thaum lub sij hawm tau txais cov leeg nqaij yuav tsum sib npaug li qhov ua tau. Tsiaj cov proteins (ntses, plhaub ntses, qe, nqaij) yuav tsum tau hloov nrog: tempeh, ceev, kefir 0%, tsis muaj rog tsev cheese, yogurt 2,5%, Mozzarella, Ricotta cheese, taum pauv, taum pauv, legumes. Txawm li cas los xij, tsis txhob overload lub cev nrog cov khoom protein. Txhawm rau kom cov nqaij ntshiv, kev noj zaub mov txhua hnub yog 2g / kg, kom tswj tau - 1,5 g.

Rau cov neeg tsis noj nqaij, qhov kev cob qhia zoo tshaj plaws yog khaus tab sis luv luv (txog 30 feeb). Qhov no yog vim lub sij hawm ntev loads "siv" ib tug loj mov ntawm cov protein, uas yog ib qho teeb meem rau tsub zuj zuj ntawm cov khoom cog.

Kev ua kis las khoom noj khoom haus rau cov leeg nqaij

Hnub nyoog, poj niam txiv neej, kev yoog raws, lub cev muaj zog rau kev tawm dag zog hnyav, kev noj zaub mov tsis zoo, kev ntxhov siab, kev noj zaub mov tsis zoo ua rau qeeb qeeb thiab txav mus deb ntawm qhov kev xav tau. Cov tshuaj tshwj xeeb yuav pab txhawm rau txhawm rau "tsim" cov nqaij ntshiv, sau cov khoob hauv cov neeg ncaws pob noj thiab tsis muaj cov as-ham (minerals, vitamins, BJU, calories, amino acids).

Cov khoom noj khoom haus zoo tshaj plaws rau kev noj qab haus huv rau cov leeg nqaij loj hlob thiab kev noj qab haus huv yog glutamine, BCAAs, multivitamin, omega-3s. Cov protein tsis poob rau hauv pawg no ntawm cov khoom tseem ceeb vim yog cov ntsiab lus ntawm qab zib / lactose, uas tsis tuaj yeem siv tau thaum lub sijhawm ziab.

Xav txog cov khoom siv ncaws pob nrov tshaj plaws, xaiv lawv li cas thiab siv lawv li cas.

1. Glutamine. Nws yog qhov tseem ceeb tshaj plaws tsis tseem ceeb amino acid hauv cov leeg. Txawm tias muaj tseeb hais tias tib neeg lub cev tsim nws ntawm nws tus kheej, kev siv cov tshuaj ntxiv thaum hmo ntuj, tom qab kev cob qhia, txo cov protein ntau, txo qhov mob, ua kom lub cev tiv thaiv lub cev, txhawb kev tsim cov tshuaj hormones, txhawb kev rog metabolism, nce glycogen khw muag khoom, neutralizes cov nyhuv tshuaj lom ntawm ammonia, tiv thaiv cov txheej txheem catabolic. Kev tawm dag zog hauv lub gym, tsom mus rau cov leeg nqaij, nce qhov xav tau ntawm glutamine los ntawm 4,5 zaug, txij li thaum lub sijhawm kev loj hlob ntawm cov leeg nqaij, nws cov nyiaj hauv cov ntshav poob los ntawm 18%. Qhov xav tau txhua hnub ntawm tus neeg ncaws pob rau cov amino acids yog 5-7g. thiab nyob ntawm lub cev hnyav. Rau ib tug hluas, nws tsis pub tshaj 3-4 g. Ntuj qhov chaw ntawm glutamine: qe, spinach, parsley, ntses, nqaij nyuj, mis nyuj, zaub qhwv, legumes. Koj tuaj yeem tsim kom tsis muaj cov amino acids los ntawm kev suav nrog kev ua kis las cocktail hauv koj cov zaub mov hauv tsev. Daim ntawv qhia: 10 g. dissolve hmoov nyob rau hauv ib khob dej. Koj yuav tsum noj glutamine haus peb zaug: ntawm lub plab khoob, ua ntej yuav mus pw, tom qab kev tawm dag zog.
2. BCAAs yog ib pawg ntawm peb yam tseem ceeb amino acids: valine, leucine, thiab isoleucine. Lub luag haujlwm tseem ceeb ntawm kev ntxiv yog txo qis cov teebmeem ntawm catabolism, uas tiv thaiv cov leeg nqaij. Tsis tas li ntawd, BCAAs yog lub hauv paus rau kev tsim cov protein thiab lub zog tsim khoom. Hauv cov txheej txheem ntawm kev tawm dag zog hauv lub gym, tus neeg ncaws pob lub cev muaj kev xav tau ntau ntxiv rau cov amino acid no. Qhov tsis muaj BCAAs ua rau muaj qhov tseeb tias lub cev pib rhuav tshem cov leeg nqaij kom ua rau nws qhov tsis txaus, uas yog qhov tsis txaus ntseeg kiag li. Cov khoom uas muaj xws li ib tug complex ntawm valine, leucine, isolecin amino acids - qe, txiv laum huab xeeb, tuna, nqaij nyuj, qaib ntxhw, nqaij qaib, ntses salmon. Qhov xav tau txhua hnub rau BCAAs rau cov neeg ncaws pob kom nce cov leeg nqaij yog 10-20g, ib koob tshuaj yuav tsum tsis pub tshaj 4-8g. Yog tias cov khoom siv saum toj no tsis siv rau hauv qhov ntau txaus (cov lus ntawm BCAA cov ntsiab lus, mg ib 100g ntawm cov khoom muaj nyob rau hauv lub network), tus neeg ncaws pob lub cev pib muaj kev tsis txaus ntawm cov as-ham. Txhawm rau ua kom tiav cov kev xav tau niaj hnub rau cov amino acids hauv kev noj zaub mov, koj yuav tsum suav nrog kev ua kis las ntxiv. Nws yog qhov zoo tshaj plaws los qhia nws rau hauv kev noj haus ua ntej kev cob qhia thiab tam sim ntawd tom qab nws. Txhawm rau kom ua tiav cov txiaj ntsig zoo tshaj plaws, BCAAs yog qhov zoo tshaj plaws ua ke nrog gainer, creatine, protein.
3. Omega 3. Muaj txiaj ntsig tsis muaj roj fatty acids txhim kho cov ntshav ncig, lub hlwb ua haujlwm, txo qis qab los noj mov, ua kom cov metabolism sai, tiv thaiv cov nqaij ntshiv, muaj txiaj ntsig zoo rau lub cev, thiab muaj txiaj ntsig zoo rau lub plawv ua haujlwm. Qhov tseem ceeb ntawm omega-3 yog tuna (0,5-1,6g ib 100g), salmon (1,0-1,4g), mackerel (1,8-5,3g), halibut (0,4-0,9). 1,2, herring (3,1-0,5), trout (1,6-22,8), flax noob (1,7g), oat germ (6,8g), walnuts (0,6g), taum (2 g.). Kev noj zaub mov kom tau cov leeg nqaij rau cov ntxhais thiab cov txiv neej yuav tsum muaj 3-3g. unsaturated fatty acids. Koj tuaj yeem ntxiv omega 2 los ntawm kev noj cov roj ntses hauv cov tshuaj ntsiav 6-XNUMXg. ib hnub nrog zaub mov.
4. Gainer yog cov khoom noj khoom haus ntxiv rau cov neeg ncaws pob, suav nrog 60% carbohydrates thiab 35% protein. Qee cov tuam txhab lag luam (Weider, MuscleTech, Dymatize, Qhov kawg, API, Multipower, Prolab) ntxiv cov kab lus, glutamine, vitamins, creatine rau cov dej haus, uas txhawb lub cev, them nyiaj rau poob lub zog reserves, nce cov nyhuv anabolic, thiab txhim kho kev nqus. ntawm cov tshuaj. Nrog ib tug gainer, cov neeg ncaws pob tau txais ib qho ntxiv ntawm "cov ntaub ntawv tsim" tsim nyog rau cov leeg nqaij. Nws yog ib qho yooj yim los npaj ib qho khoom noj khoom haus cocktail los ntawm kev mloog zoo: nws yog txaus rau dilute 100g. hmoov nyob rau hauv 300 ml ntawm kua (dej, mis nyuj 0,5% los yog freshly squeezed txiv kab ntxwv, kua txiv apple). Koj yuav tsum haus cov dej haus thaum sawv ntxov, 30 feeb ua ntej thiab tom qab chav kawm. Nws raug tso cai haus dej cawv carbohydrate-protein thaum hmo ntuj ib teev ua ntej yuav mus pw. Cov khoom noj khoom haus rau cov nqaij ntshiv loj muaj xws li cov nram qab no cov neeg tau txais txiaj ntsig: Super MASS Gainer, Anabolic Muscle Builder, Optimum Serious Mass, Up Your Mass, BSM True-Mass, Weider Mega MASS, uas tuaj yeem siv los ua ib feem hloov rau cov khoom noj niaj hnub. .
5. Creatine yog ib qho organic compound uas, thaum noj, ua "roj" rau cov leeg nqaij. Cov khoom siv ntuj tsim - cod (3g / kg), salmon (4,5g / kg), tuna (4g / kg), nqaij npuas, nqaij nyuj (4,5-5g / kg), herring (6,5-10g / kg), mis nyuj (0,1 g / l), cranberries (0,02 g / kg). Creatine tsub kom lub zog, cov leeg endurance, sai sai restores lawv lub zog muaj peev xwm. Txawm li cas los xij, txhawm rau txhawm rau cuam tshuam kev ua kis las, koj yuav tsum noj tsawg kawg 5 kg ntawm nqaij ib hnub, uas yog teeb meem heev. Koj tuaj yeem saturate lub cev nrog cov organic compound los ntawm kev noj zaub mov ntxiv ua ntej, tom qab kev cob qhia, 5 g txhua.
6. Protein yog cov khoom noj khoom haus uas tsis tshua muaj nqi rau cov leeg mob hnyav, uas muaj txiaj ntsig zoo tshaj plaws. Ntxiv nrog rau qhov tseem ceeb amino acids, cov hmoov muaj txo cov impurities, micro-cov ntsiab lus. Nws inhibits lub synthesis ntawm myostatin, nkoos nqaij loj hlob, tsub kom lub zog ntau lawm, inhibits catabolism, thiab hlawv rog. Muaj cov protein ntau hauv qab no: zaub - kua, tsiaj - casein, whey, qe. Qhov qeb duas ntawm cov khoom noj muaj txiaj ntsig zoo tshaj plaws yog coj los ntawm whey protein, uas, tom qab nkag mus rau hauv lub cev, yog absorbed sai sai nyob rau hauv lub plab zom mov, ua rau kom cov concentration ntawm amino acids nyob rau hauv cov ntshav. Rau qhov ua tau zoo tshaj plaws, kev noj zaub mov tom qab ua haujlwm yuav tsum muaj cov protein thiab BCAAs. Hauv 100 g. Cov khoom muaj protein ntau hauv: nqaij (25-29g.), ntses (21-22g.), tsev cheese (12g.), nqaij nruab deg (21-23g.), cheese (23-28g.), tofu (17g.) 25 g ntawm lentils (12,6 g.), Buckwheat (6 g.), Qe (19g.), Chickpeas (3 g.), ib khob ntawm kefir thiab mis nyuj (2g.). Cov koob tshuaj txhua hnub ntawm cov protein thaum lub sijhawm tsim cov leeg nqaij yog 30 g / kg ntawm lub cev hnyav. Ib qho kev pabcuam ntawm cov protein co yog 250g. hmoov rau 5 ml dej, kua txiv, mis nyuj. Koj yuav tsum haus cov protein ntau txog 1,5 zaug hauv ib hnub: thaum sawv ntxov, XNUMX teev ua ntej thiab tom qab kev cob qhia.

Txawm hais tias muaj ntau yam kev noj haus, rau kev tsim cov nqaij ntshiv thiab kev nyab xeeb, nws yog ib qho tseem ceeb kom ntseeg tau tias 50% ntawm cov protein yog los ntawm cov khoom noj thiab 50% los ntawm cov khoom ua si.

Feem ntau cov neeg ncaws pob uas nrhiav kev tsim cov nqaij ntshiv tau ntsib teeb meem ntawm yuav ua li cas npaj zaub mov kom zoo. Monotony hauv kev noj haus yog ib qho teeb meem loj rau qhov xav tau. Kev noj haus rau cov leeg nqaij yuav tsum muaj ntau cov protein thiab complex carbohydrates.

Koj tuaj yeem faib cov neeg ncaws pob cov zaub mov los ntawm kev qhia cov tais diav hauv qab no los ntawm cov khoom lag luam tso cai: tsev cheese muffins, cheesecakes, squid salad, protein, pea puree soups, scrambled qe nrog zaub, tuna, taum paj, txiv tsawb khoom qab zib, almond jelly, yogurt sorbet, nqaij nyuj daim siab. Nyob rau hauv lub caij nplooj ntoos hlav, oat pancakes nrog pineapple, nqaij qaib qhaub cij, zaub mov hauv tsev cheese, nqaij nruab deg hauv qaub cream sauce, grilled salmon, pike perch nrog horseradish, Italian scallops, cws nrog tswb peppers. Daim ntawv qhia rau cov tais diav no muaj nyob hauv online ntawm lub vev xaib kev noj haus kis las http://sportwiki.to.

Kev noj zaub mov kom zoo, kev xaiv zoo ntawm kev tawm dag zog, haus dej kom ntau, hloov "kev cob qhia-so" kev tswj hwm yog qhov tseem ceeb, kev ua raws li qhov ua rau muaj cov leeg nqaij sai.