Protein-carbohydrate lwm txoj kev

Tsis ntev los no, thaum tshem tawm qhov hnyav dhau, cov txheej txheem ntawm cov protein-carbohydrate hloov pauv tau dhau los ua neeg nyiam. Lub hauv paus ntawm txoj kev noj zaub mov zoo no suav nrog hloov pauv cov protein thiab carbohydrates noj hauv qhov hloov pauv kom thiaj li ua tiav qhov hnyav, tab sis muaj txiaj ntsig thiab nyab xeeb poob. Raws li peb paub, kev noj zaub mov qis-carb tuaj yeem ua rau cov leeg poob qis, hloov pauv lub siab, kev nyuaj siab, thiab teeb meem lub cev lossis lub hlwb cuam tshuam nrog tsis muaj zog.

Lub kaw lus ntawm cov protein-carbohydrate alternation yog kev lig kev cai muab faib ua voj voog, uas muaj plaub hnub:

1 thiab 2 hnub - noj cov zaub mov uas tsis muaj carbohydrate, uas 3-4 g ntawm cov protein tau noj ib kilogram ntawm qhov hnyav, thiab cov carbohydrates yog 0,5 g. Feem ntau, nws txaus los txo cov carbohydrates hauv ib nrab, uas yog, txo kev noj zaub thiab txiv hmab txiv ntoo hauv qhov kev faib ua feem, cov khoom noj mov, thiab cereals. Nyob rau tib lub sijhawm, cov protein ntxiv nrog nqaij, qe, ntses thiab nqaij qaib. Cov khoom noj uas muaj carbohydrates yog qhov zoo tshaj plaws zam niaj hnub no. Kev noj calorie txhua hnub yuav tsum yog 1000-1200 kk rau thawj hnub thiab 1200-1500 kk rau hnub thib ob.

3 hnub - kev noj zaub mov muaj carbohydrate siab, uas 5-6 g ntawm carbohydrates ib kilogram ntawm qhov hnyav tau noj, thiab cov protein yog 1-1,5 g. Hnub no, peb txo qhov kev noj cov protein kom tsawg. Kev noj zaub mov yuav tsum muaj zaub, txiv hmab txiv ntoo, ntau yam cereals thiab khoom noj mov. Qee cov khoom noj uas muaj carbohydrates tau tso cai: khoom qab zib, chocolate. Peb muab lub cev nrog cov protein los ntawm kev siv tsev cheese, cheese thiab lwm yam khoom siv mis nyuj. Qhov tseem ceeb tshaj plaws nyob rau hnub no yog tsis mus dhau cov ntsiab lus calorie txhua hnub, yog li cov khoom noj uas muaj carbohydrate siab yuav tsum tsis pub ntau tshaj 10-15%. Ib hnub ntawm calories - 1200-1500 cc.

4 hnub - txoj kev noj zaub mov kom zoo, nyob rau hauv uas 2-2,5 g ntawm protein thiab 2-3 g ntawm carbohydrates yog noj ib kilogram ntawm qhov hnyav. Cov ntsiab lus tsis muaj peev xwm hnub no tsis tuaj yeem xav ntau dua 1200 kk.

Lub sijhawm ntev ntawm cov voj voog no tuaj yeem ua kom txog thaum lub cev nce qhov hnyav uas xav tau. Tab sis tus qauv txhais ntawm plaub-hnub lub sij hawm ntawm protein-carbohydrate alternation tuaj yeem ua tsis txaus ntseeg li koj pom zoo. Qhov tseem ceeb tshaj plaws yog lub ntsiab ntawm kev sib hloov. Cov kev xaiv ntau yam yog:

• 5 qes-carb hnub - 2 high-carb hnub;
• 2 qis-carbohydrate - 1 siab-carbohydrate;
• 3 tsawg carbohydrates - 1 high carbohydrate - 1 ua ke;
• 2 cov carbohydrates tsawg - 2 siab carbohydrates - 2 ua ke;

Koj tseem tuaj yeem tsis tu ncua haus cov xam los ntawm cov protein thoob plaws hauv tag nrho lub voj voog, thaum lub sijhawm sib hloov yuav tsum tshwm sim tsuas yog nrog cov carbohydrates (hloov tau nce thiab txo hauv lawv cov nyiaj).

Cov lus pom zoo rau kev tsom kwm cov protein-carbohydrate khoom noj muaj zog

1. 1 Nws yog qhov kev nkag siab tsis meej tias cov khoom noj carbohydrates yuav tsum tsis txhob noj rau hnub protein, txij li lawv pab txhawb rau hauv lub xeev kev xav thiab lub siab. Tsis tas li, zam kev carbohydrates yuav tiv thaiv koj los ntawm kev ua raws li txoj kev noj haus no ntev. Koj yuav tsum nkag siab tias nws tsis yooj yim sua kom sib cais cov zaub mov rau cov protein thiab carbohydrate. Piv txwv li, ntau, ntxiv rau qhov tau hais tias muaj protein, kuj muaj cov carbohydrates.
2. 2 Thaum poob ceeb thawj, nws yog qhov yuav tsum tau soj ntsuam cov calories kom tsawg ntawm cov protein hnub. Hauv qhov no, kev noj haus yuav tsum muaj cov khoom noj muaj roj tsawg: piv txwv li, tsev cheese (tsis muaj rog), noj nqaij lossis nqaij ntses. Ib qho kev cuam tshuam ntawm tsis tsuas yog cov carbohydrates, tab sis kuj rog yuav ua rau lub hlawv ntawm cov nyiaj khaws cia los ntawm lub cev, uas ua rau kom poob ntawm qhov hnyav.
3. 3 Nws raug nquahu tias koj yuav tsum ua tib zoo npaj koj li kev noj haus thiab laij kom koj cov protein tsawg nyob rau hnub hnub carb tsawg. Cov plhaus nkas tsis tas yuav suav, vim lawv tau cais ib ntus, ib yam li cov rog, lawv tsuas yog yuav tsum tau ua kom tsawg.
4. 4 Tus nqi ntawm cov protein tau txiav txim siab los ntawm txoj kev no: peb coj tus nqi ntawm peb qhov hnyav thiab sib npaug los ntawm 3. Qhov no yog qhov noj protein txhua hnub hauv grams. Yog tias qhov hnyav tshaj qhov hnyav, tom qab ntawd koj tuaj yeem coj tus ntsuas txo qis raws li kev suav, tab sis tib lub sijhawm koj tsis tuaj yeem siv ntau tshaj 10 kg. Raws li qee yam muaj nuj nqis, peb suav sau cov nyiaj txhua hnub. Txhawm rau kom nkag siab ntev npaum li cas cov zaub mov koj yuav tsum tau suav nrog, koj tuaj yeem siv cov lus qhia ntawm cov zaub mov muaj calorie nrog kev sib cais ntawm cov protein, rog thiab carbohydrate cov ntsiab lus.
5. 5 Ntawm cov hnub ua kom tau carbohydrate, koj tsis tas ua kev suav. Qhov loj tshaj plaws yog kom haus cov khoom noj uas muaj cov carbohydrate ntau: piv txwv li, ntau yam zaub mov, cereals, nplej nplej zom. Nws raug nquahu kom siv cov lej glycemic Performance index tshwj xeeb los faib cov saturation thiab cov txiaj ntsig ntawm ib yam khoom muaj cov carbohydrates. Hauv nws, qhov GI siab dua, qhov tsis tshua muaj txiaj ntsig cov khoom. Txog kev noj zaub mov protein-carbohydrate, cov zaub mov uas muaj GI qis tshaj yog cov muaj ntau dua.
6. 6 Thaum lub sijhawm sib npaug (plaub) hnub, nws yog ib qho tsim nyog noj cov khoom noj carbohydrate thaum sawv ntxov, cov khoom noj muaj protein thaum tav su, sib xyaw nrog cov carbohydrates, thiab yav tsaus ntuj tshwj xeeb cov zaub mov muaj protein ntau.
7. 7 Thaum tawm dag zog lub cev, koj yuav tsum nkag siab tias nqi hluav taws xob nyob ntawm qhov "mob hnyav" ntawm cov khoom noj. Yuav tsum muaj qhov sib txig sib luag ntawm cov tshuaj uas tau los ntawm cov khoom noj thiab lub zog tau hlawv.
8. 8 Tus nqi hluav taws xob ntawm cov zaub mov noj yuav tsum yog li ntawm 1200 kcal thiab txog 3500 kcal ib hnub. Nws yog ib qho tsim nyog los npaj cov khoom noj nrog cov protein-carbohydrate kev hloov pauv kom nws suav nrog qee qhov haujlwm (tsim nyog rau lub cev ua haujlwm li qub) ntawm cov protein, cov rog, carbohydrates, thiab kuj.