Thaum pib ntawm txoj hauv kev kis las, cov kis las feem ntau ntsib ntau lub tswv yim tsis paub, piv txwv li - lub qhov rai carbohydrate tom qab kev cob qhia. Dab tsi yog nws, vim li cas nws tshwm sim, koj yuav tsum ntshai nws, kaw nws li cas thiab yuav ua li cas yog tias koj tsis quav ntsej nws? Txhawm rau txhawm rau kev qhia kom zoo tshaj plaws, nrog rau kev mob siab, nws yog qhov tseem ceeb uas yuav tsum tau ua qhov zoo ntawm cov lus.
Niaj hnub no - ib qho kev kawm ntawm qhov rai carbohydrate. Hauv daim ntawv yooj yim thiab nkag siab, peb yuav qhia koj tias hom tsiaj dab tsi thiab yuav ua li cas thiaj nyeg nws!
Lub qhov rai carbohydrate yog dab tsi?
Hauv cov lus yooj yooj yim, qhov no yog lub sijhawm ntawm lub sijhawm tom qab kev cob qhia, thaum lub cev xav tau kev pab kom muaj lub zog ntxiv. Nws tau txais tom kawg los ntawm carbohydrates, uas yog vim li cas lub sijhawm ntawd hu ua qhov rai carbohydrate. Thaum lub caij nyoog no, qhov kev paub tseeb ntawm cov as-ham thiab cov metabolism hauv kev ua kom zoo dua, yog li, cov khoom noj tau noj tau siv tag rau cov leeg rov qab thiab loj hlob.
Cov khoom noj khoom haus kom zoo tau ua rau tsov ntxhuav txoj kev faib tawm ntawm kev ua tiav hauv kev poob phaus lossis cov leeg nqaij. Thiab cov khoom noj txhua hnub hauv calorie tsis yog txawm tias thawj qhov ntawm no. Cov caij nyoog raug yog qhov tseem ceeb - to taub qhov koj tuaj yeem thiab yuav tsum noj ua ntej kev cob qhia, thiab tom qab dab tsi.
Qee qhov chaw xa mus rau lub post-workout carbohydrate qhov rai rau qhov poob phaus raws li lub qhov rai anabolic.
Anabolism yog cov txheej txheem ntawm kev rov ua dua los ntawm kev ntxhov siab. Yog tias koj xav txog nws, los ntawm qhov pom ntawm cov lus txhais no, cov ntsiab lus ntawm "anabolic" thiab "carbohydrate" tuaj yeem pom tau tias yog qhov ua tau zoo.
Dab tsi tshwm sim nrog lub cev thaum kawg ntawm kev kawm?
Lub qhov rai carbohydrate tom qab qoj ib ce rau qhov poob phaus yuav tsum raug kaw. Tsis txhob ntshai tias koj yuav hla txhua qhov haujlwm uas tau siv hauv lub tsev haujlwm. Tam sim no peb yuav piav qhia txhua yam:
- Koj tau kawm siv zog, siv ntau lub zog. Lub cev sab nrauv;
- Txhawm rau rov tsim cov leeg nqaij, lub cev xav tau cov as-ham thiab lub zog;
- Yog hais tias lub zog tsis ntxiv, lub cev nkag mus rau ib theem ntawm kev ua haujlwm dhau mus, thiab kev tiv thaiv kev tiv thaiv ua haujlwm tau zoo, zoo ib yam li lub zog txuag hom hauv smartphone. Kiag li txhua tus txheej txheem ua rau qeeb, nrog rau cov metabolism, thiab vim li ntawd cov rog hlawv. Raws li qhov tshwm sim, qhov nyhav tsis ploj, txawm hais tias muaj kev xyaum ua kom hnyav thiab tom qab yoo mov. Tag nrho cov kev ua haujlwm mus hauv lub qhov dej ntws.
Tau kawg, koj yuav tsum nyiam ua ntev npaum li cas lub qhov rai carbohydrate kav tom qab qoj ib ce. Qhov nruab nrab nruab nrab yog 35-45 feeb. Lub sijhawm no, tag nrho cov carbohydrates, ob qho yooj yim thiab cov nyom, yaim 100%, uas txhais tau hais tias lawv tsis nkag mus rau hauv cov rog hauv qab. Qhov xwm txheej zoo sib xws nrog cov protein - tag nrho cov nyiaj yog siv rau kev rov qab thiab kev loj hlob ntawm cov leeg.
Yog li, peb xaus: lub qhov rais protein-carbohydrate tom qab kev cob qhia rau qhov kev poob phaus lossis nce hnyav yuav tsum raug kaw.
Dab tsi yuav tshwm sim yog tias koj tsis kaw nws?
Ua ntej tshaj, peb txhais lub ntsiab lus rau "kaw qhov rai carbohydrate" tom qab tawm haujlwm. Qhov no txhais tau tias koj yuav tsum muaj kev noj haus los ntawm cov khoom noj carbohydrates - khoom noj khoom haus, cov txiaj ntsig, cov co protein, cov carbohydrate hauv av.
Cia hais tias koj txiav txim siab tsis noj. Dab tsi yuav tshwm sim ua tsaug rau xws li kev tshaib plab?
- Lub cev ua kom tsis muaj zog yuav tsis rov qab, uas txhais tau hais tias cov leeg yuav tsis ntau ntxiv;
- Tom qab lub zog thauj khoom, cov tshuaj hormones kev nyuaj siab yuav tso tawm, uas yuav pib ua kom cov leeg mob. Txij ntawm no, tsuas yog cov insulin tuaj yeem pab, tab sis tsis muaj carbohydrates, uas ua rau kom muaj suab thaj ntau, nws yuav tsis tsim tawm. Nws hloov tawm tias yog tias koj tsis them nyiaj rau lub qhov rai carbohydrate tom qab kev cob qhia rau ua kom loj, qhov no teeb heev tsuas yuav tsis tshwm sim.
- Cov txheej txheem metabolic yuav qeeb, thiab cov rog yuav tsis tawg. Raws li qhov tshwm sim, nws yuav muaj peev xwm kwv yees tias ib tus poj niam uas tsis kaw qhov rais carbohydrate, tom qab kev cob qhia rau kom poob phaus, tau siv nws lub zog.
Thov nco ntsoov tias yog tias koj tabtom poob phaus, qhov ntau ntawm cov khoom noj carbohydrates yuav tsum yog qhov tsawg - raws nraim li qhov xav tau kom tshem tawm qhov tsis txaus uas tshwm sim. Hauv qhov no, peb pom zoo kom tsom rau cov zaub mov muaj protein ntau.
Yuav ua li cas kaw cov protein-carbohydrate tsis txaus?
Cia peb tsiv mus rau cov kev cai rau kev kaw qhov rai protein-carbohydrate tom qab kev cob qhia.
Carbohydrates tau muab faib ua cov carbohydrates uas yooj yim thiab ua tiav.
- Qhov qub ua rau muaj qhov ntsia hlau loj hauv qabzib, thiab vim li ntawd cov khoom dej ntawm insulin, uas ua rau nws qis qis dua. Xws li cov carbohydrates yog nqus tau sai heev, uas yog qhov tseem ceeb rau kev nce loj.
- Cov tom kawg tau nqus tau ntev npaum li cas, lawv txaus siab rau kev tshaib plab rau lub sijhawm ntev, thaum, noj rau hauv peb lub sijhawm, tsis txhob ua mob rau daim duab txhua.
Cov khoom noj ua kom yooj yim: qhob cij, yob, ncuav qab zib, qab zib, txiv hmab txiv ntoo, kua txiv tshiab. Complex - cereals, nplej zom los ntawm durum nplej, zaub tsis muaj hmoov txhuv nplej siab
Yuav ua li cas lwm tus koj xav tias koj tuaj yeem kaw qhov ua haujlwm tom qab-workout carbohydrate? Cov nqaijrog, tau kawg. Lawv muaj txiaj ntsig rau ob qho tib si poob thiab nce phaus. Protein yog lub tsev loj thaiv rau cov leeg, thiab nws cov ntau tsis dhau mus rau hauv cov khw muag rog.
Koj tuaj yeem kaw cov qhov rai protein tom qab kev kawm rau kev poob phaus nrog nqaij ntshiv hau - nqaij qaib, qaib ntxhw, nqaij ntses, ntses, thiab cov khoom noj siv mis: kefir, yogurt ntuj, tsev cheese, dawb cheese. Thiab tseem, koj tuaj yeem noj ib lub qe tas li.
Tsis yog txhua tus kis las xav xav ntim cov zaub mov nrog lawv mus rau hauv chav dhia ua si. Qhov nyuaj tshaj rau koj tau noj nyob rau hauv chav hloov pauv pauv tsw. Cov teeb meem no tau daws los ntawm cov tuam txhab tsim khoom noj khoom haus. Cov kev lees paub ntawm cov tshuaj sib txawv ua rau koj kaw qhov rai carbohydrate tom qab khiav, lub zog, kev tawm dag zog thiab lwm yam kev tawm dag zog, tsis tas yuav txhawj xeeb txog cov khoom sib xyaw.
Hauv kev npaj txhij-ua protein co co lossis tsim kom muaj txiaj ntsig, txhua yam yog sib npaug. Nws muaj qhov zoo tshaj plaws concentration ntawm carbohydrates thiab cov protein, yog li txhua gram ntawm cov khoom tshwj xeeb yuav muaj txiaj ntsig koj lub hom phiaj.
Hauv kev ua kis las hauv ntiaj teb, muaj kev sib cav tsis tu ncua seb puas muaj protein lossis carbohydrate qhov rais qhib tom qab kev cob qhia rau cov leeg nqaij lossis lub cev poob phaus. Los ntawm qhov pom ntawm lub cev kev xav, cov txheej txheem tsis muaj pov thawj tag nrho. Txawm li cas los xij, ntau cov kev sim qhia pom tias qhov system no ua haujlwm tiag. Ntawm qhov tsawg kawg, qhov tshwm sim tom qab tshaib plab ua rau pom ntau dua nrog kev noj haus kom tsawg. Yog vim li ntawd peb thiaj xav kom koj nkag siab koj tus kheej nrog rau dab tsi raug tso cai kom kaw lub qhov rai protein tom qab kev cob qhia, thiab nco ntsoov xyaum ua cov algorithm no. Qhov tshwm sim yuav tsis ntev rau tom ntej!