Tam sim no muaj ntau yam kis las ntawm cov kis las rau kev khiav lag luam tam sim no. Hauv tsab xov xwm no, kuv yuav npog cov ntsiab ntawm cov kev noj haus hauv kis las uas ua rau muaj kev nkag siab zoo rau cov neeg khiav.
Kev noj haus yog dab tsi
Kev noj zaub mov kis las yog tsis doping. Cov no tsis yog cov ntsiav tshuaj khawv koob uas yuav muab koj lub peev xwm kom nrawm dua thiab ntev dua. Lub luag haujlwm tseem ceeb ntawm kev noj zaub mov kis las yog kom nrawm nrawm dua. Kev noj zaub mov kis las tau raug tsim los tiv thaiv qhov tsis muaj ib qho tseem ceeb hauv lub cev.
Cov kws tshawb fawb thoob ntiaj teb tau ua ntau txhiab txoj kev tshawb fawb txhawm rau txhawm rau nrhiav txoj kev tshiab los txhim kho tus nqi ntawm kev rov ua kom tau zoo thiab nce siab ntawm qee yam.
Vim tias qhov no, nws tsis yog qhov txawv rau cov xwm txheej thaum qee hom kev noj zaub mov ntawm kev ua si tam sim ntawd tsis muaj qab hau, vim kev tshawb fawb tshiab tsis qhia nws cov txiaj ntsig.
Txawm li cas los xij, tib lub sijhawm, kev tshawb fawb feem ntau sib txawv, yog li nws yog qhov zoo tshaj plaws tsis tsuas yog ua lub sijhawm dig muag tshawb cov lus xaus ntawm cov kws tshawb fawb. Tab sis kuj saib qhov kev coj ua ntawm kev ncaws pob kws tshaj lij. Tseeb, nws tau tshwm sim heev uas cov kws tshawb fawb tsis ua pov thawj qhov txiaj ntsig ntawm qee lub caij, tab sis cov kws tshaj lij siv nws thiab nws muab rau lawv. Tej zaum cov tshuaj placebo ua hauj lwm hauv cov xwm txheej zoo li no. Txawm li cas los xij, cov placebo yuav tsum tsis txhob ua txhaum me. Nws cov khoom yog nkag siab heev tsis yooj yim, tab sis tib lub sij hawm lawv muaj lub txiaj ntsig colossal rau tib neeg.
Yog li, kab lus no yuav tsis muab qhov kev ntsuam xyuas kom tob ntawm txhua ntawm cov ntsiab lus ntawm cov khoom noj khoom haus. Qhov kev tsom xam no, sib nrug ntawm qhov tsis sib xws thiab "tuj" ntawm cov ntaub ntawv uas nyuaj nkag siab thiab tsis tsim nyog rau ib tus nyiam ua si, muab tsis muaj dab tsi. Thiab lub hauv paus ntawm tsab xov xwm no yog qhov kev paub ua tau zoo ntawm kev siv ntau yam kev noj zaub mov ntawm cov neeg ncaws pob uas muaj zog tshaj hauv lub teb chaws thiab thoob ntiaj teb.
Isotonic
Txoj haujlwm ntawm isotonics yog qhov tseem ceeb ua kom tswj tau cov dej-ntsev kom sib npaug hauv lub cev. Tsis tas li, isotonics muaj ib qho me me ntawm cov carbohydrates, uas ua rau nws siv tau thaum khiav thiab ua zog cov dej haus. Txawm hais tias, hauv kev ncaj ncees, nws yuav tsum raug sau tseg tias lub zog nqi ntawm cov tshuaj isotonic tsawg dua li lub zog gels. Vim li no, qee cov tshuaj isotonic tuaj yeem ua tsis tau txaus kom txaus siab siv lub zog siv.
Isotonic zoo tshaj plaws ua ntej thiab tom qab kev cob qhia. Qhov tsim nyog, lawv yuav tsum haus dej haus thaum lub sijhawm hla hla kev siv dej tsis tu ncua, tab sis qhov no tsis yooj yim. Qhov tseeb muaj pes tsawg yog sau rau ntawm cov pob, yog li tsis muaj ib qho hauv kev muab rau lawv. Tib yam siv rau tag nrho lwm yam kev noj haus ntawm cov kis las. Qhov ntau thiab ntau npaum li cas ntawm kev tswj hwm tau sau rau txhua qhov chaw. Yog li ntawd, teeb meem yuav tsum tsis txhob tshwm sim hauv qhov no.
Zog gels
Yog tias koj qhov kev tawm dag lub zog siv sijhawm ntev dua li ib teev thiab ib nrab, tom qab ntawd koj lub cev xav tau cov khoom noj khoom haus carbohydrate ntxiv, vim cov khoom noj carbohydrates yuav muab siv kom tag nyob rau hauv ib teev thiab ib nrab.
Cov pa hluav taws xob ua haujlwm zoo tshaj plaws rau qhov haujlwm no. Lawv muaj cov carbohydrates nrog qhov sib txawv glycemic index, uas yog, ib feem ntawm carbohydrates yuav nqus tau sai heev thiab muab lub zog tam sim, lwm qhov yuav nqus sai, muab lub zog ntev.
Tsis tas li, ntxiv rau kev noj haus, cov tshuaj kua feem ntau muaj cov poov tshuaj thiab sodium, uas tso cai rau cov gels ua rau qee tus ua haujlwm ntawm isotonic.
Feem ntau cov tshuaj kua yuav tsum sau cia, tab sis muaj cov gels uas tsis tas yuav tsum ntxuav kom huv. Nws nyob ntawm hom tsiaj.
Tsis tas li ntawd, muaj cov gels uas lawv txoj haujlwm ua yog kaw lub qhov rais hu ua protein-carbohydrate, uas "qhib" tam sim ntawd tom qab siv zog ua haujlwm thiab kav ntev li ib teev. Nyob rau lub sijhawm no, nws yog qhov tseem ceeb heev rau kev rov ntxiv cov qub uas ploj ntawm cov protein thiab carbohydrates. Tab sis cov zaub mov tsis tu ncua yuav tsis ua haujlwm rau qhov no. Txij li nyob rau hauv ib teev nws tsuas yuav tsis muaj lub sijhawm los paub nws. Yog li ntawd, cov gels tshwj xeeb uas muaj cov carbohydrates thiab cov protein yog qhov kev xaiv zoo tshaj plaws rau cov haujlwm no.
Qhov kev xaiv zoo rau cov gel zoo li no yog cov gel ROV QAB ZIB LUS los ntawm myprotein. Nws muaj 15 gram ntawm cov protein thiab 20 grams carbohydrates, uas yog qhov tseeb uas yuav tsum tau kaw lub qhov rai muaj protein ntau-carbohydrate. Yog tias koj tsis muaj sijhawm ua qhov no, ces txoj kev kho kom rov qab los ntawm lub cev yuav siv sijhawm ntev dua. Thiab qhov ua tau zoo ntawm kev cob qhia nws tus kheej yuav raug txo kom tsawg.
Hloov dua li cov khoom gels, koj kuj tuaj yeem siv cov nce raws li cov khoom uas yuav ua rau koj "kaw" no "qhov rai" uas muaj "carbohydrate". Lawv cov muaj pes tsawg muaj cov carbohydrates thiab cov protein xav tau rau qhov no.
Cov vitamins
Txawm hais tias koj yog tus ntaus kis las lossis tsis yog, cov vitamins yuav tsum zoo li qub yog tias koj xav kom lub cev ua haujlwm tiav thiab raug.
Hmoov tsis zoo, nws tseem tuaj yeem txiav txim siab raws nraim li cas cov vitamins koj tsis muaj tsuas yog los ntawm chav txhais tau tias. Yog li, txoj kev yooj yim tshaj plaws tsis yog los sim kaw qhov sib txawv, tab sis kom siv cov multivitamin ntau.
Tus nqi ntawm cov vitamins hauv lawv yog qhov sib npaug thiab ua rau nws muaj peev xwm sau rau txhua qhov khoob.
Muaj ntau ntau cov vitamins ntawm cov khoom lag luam. Cov tuam txhab sib txawv, cov nqi sib txawv. Zoo dua yuav cov uas cov chaw tsim khoom koj twb paub thiab ntseeg.
L-carnitine
Kuv xav kuj xav kom nyob ntawm L-carnitine. Qhov tseeb, nws tau pib ua qhov chaw ua haujlwm rog lub cev ua rog. Txawm li cas los xij, kev tshawb fawb tsis ntev los no tau ua tsis tiav los ua pov thawj cov lus qhia no. Txawm hais tias muaj tsis muaj tiav refutation rau nws yog. Nyob rau tib lub sijhawm, nws tau ua pov thawj tias L-carnitine yog cardioprotective, uas yog, nws ntxiv dag zog rau lub siab thiab ua rau muaj siab ntev.
L-carnitine, nrog rau cov tshuaj isotonic, nquag siv los ntawm ntau tus marathon khiav ua ntej kev sib tw.
L-Carnitine tuaj yeem raug noj hauv tshuaj ntsiav lossis hmoov tshuaj.
Cov hmoov, uas yuav tsum tau diluted hauv dej, yog qhov yooj yim dua li tsiav tshuaj. Tab sis qhov zom zom tau ntau dua, thiab kuj siv sijhawm ntev dua. Koj tuaj yeem pom zoo L-carnitine los ntawm myprotein.
Qhov tseem ceeb cov amino acids
Amino acids yog qhov tseem ceeb rau peb lub cev ua haujlwm. Txhua ntawm lawv ua tiav ntau ntawm cov haujlwm tseem ceeb, txij li txhim kho lub cev tsis muaj zog tiv thaiv kev tswj hwm kev ua tiav ntawm kev loj hlob hormone.
Thiab yog tias qhov tseem ceeb ntawm cov amino acids tuaj yeem tsim los ntawm lub cev, tom qab ntawd muaj 8 lub npe hu ua irreplaceable amino acids, uas lub cev tsis tuaj yeem coj los ua ke thiab nws xav tau kom lawv tsuas yog khoom noj khoom haus.
Vim li ntawd, hauv thawj qhov chaw, nws yog 8 qhov no uas yuav tsum tau noj ntxiv, vim tias cov khoom noj tsis tu ncua tsis tuaj yeem npog lawv qhov kev poob.
Tau kawg, qhov no tseem tsis tau ua tiav cov npe ntawm cov khoom noj khoom haus hauv lub cev uas ua rau muaj kev nkag siab zoo rau cov neeg sib tw khiav. Tab sis feem ntau, txawm hais tias qhov tau piav qhia hauv kab ntawv yuav muaj txiaj ntsig zoo hauv kev rov kho dua thiab txhim kho koj qhov ua tau zoo.