Koj tuaj yeem khiav tau txhua lub sijhawm ntawm hnub, kuv twb sau txog qhov no hauv kab lus: thaum koj tuaj yeem khiav. Tab sis thaum sawv ntxov dhia rau ntau qhov yog lub sijhawm tsuas yog ua tiav lawv cov kev sib tw khiav tawm. Hauv tsab xov xwm no, peb yuav saib cov yam ntxwv ntawm kev khiav hauv qhov sawv ntxov kom kev cob qhia tau txais txiaj ntsig rau lub cev thiab muaj kev xyiv fab.
Yuav noj li cas ua ntej thaum sawv ntxov.
Tej zaum ib qho ntawm cov lus nug tseem ceeb ntawm cov ncauj lus no. Tom qab txhua, thaum sawv ntxov nws tsis tuaj yeem noj tshais tag nrho ua ntej khiav, kom tsawg kawg ib teev thiab ib nrab elapses ntawm kev noj mov thiab tawm dag zog.
Yog li ntawd, yog tias koj tau siv rau, hais, tau sawv thaum 5 teev sawv ntxov thiab mus ua haujlwm ntawm 8.30, tom qab ntawd nws muaj feem tau noj tshais zoo nyob hauv ib nrab ib teev tom qab sawv, thiab khiav ntawm 7 txog 8.
Yog tias qhov no tsis tau, thiab kuv xav tias feem ntau tsis muaj nws, thiab koj muaj qhov ntau kawg ntawm 2 teev sawv ntxov rau ob leeg dhia thiab noj tshais, tom qab ntawd muaj ob txoj hauv kev.
Qhov thib ib yog ua cov khoom noj txom ncauj nrog lub carbs ceev. Nws tuaj yeem yog dej xas lossis zoo kas fes nrog ntau qab zib lossis zib ntab. Lub zog tau txais yog txaus txaus rau ib teev kev khiav, thaum lub sijhawm nws yuav tsis muaj qhov hnyav ntawm lub plab. Koj tuaj yeem noj yob me me lossis ib qho khoom siv hluav taws xob nrog koj haus kas fes thaum sawv ntxov.
Tom qab cov khoom noj txom ncauj zoo li no, koj tuaj yeem khiav yuav luag tam sim ntawd. Thiab nws zoo tshaj plaws los siv 10 feeb tom qab noj tshais kom sov. Tom qab ntawd cov zaub mov yuav muaj sijhawm kom haum me ntsis, thiab cov zaub mov kom sai yuav pib ua tiav.
Hom qauv no haum rau cov neeg uas xav tau lub luag haujlwm zoo thiab tsis saib xyuas qhov hnyav dhau.
Yog tias koj xav kom poob phaus los ntawm kev khiav, tom qab ntawd koj tsis tas yuav tsum tau carbohydrates ceev ua ntej dhia thiab koj yuav tsum siv hom kev xaiv thib ob - khiav ntawm lub plab khoob. Ib qho peculiar ntxiv ntawm ib thaum sawv ntxov khiav yog tias lub sijhawm no ntawm lub hnub lub cev muaj qhov tsawg kawg ntawm glycogen khaws cia. Yog li ntawd, lub cev yuav pib hlawv cov rog yuav luag tam sim ntawd. Qhov tsis zoo ntawm txoj kev no yog qhov tshwj xeeb thaum pib, thaum lub cev tseem tsis tau siv los ua haujlwm ntawm lub plab khoob, nws yuav nyuaj rau kev cob qhia. Tab sis maj mam, raws li lub cev kawm paub ua kom muaj txiaj ntsig hloov cov rog mus rau hauv lub zog, kev dhia yuav yooj yim dua.
Los ntawm txoj kev, khiav ntawm lub plab tas kuj pab tau rau cov uas tsis xav poob ceeb thawj. Qhov laj thawj yog zoo ib yam - txhawm rau qhia lub cev kom ua cov rog rog.
Tab sis nyob rau hauv txhua rooj plaub, nws yog ib qhov tsim nyog los hloov kev cob qhia rau ntawm lub plab khoob thiab kev kawm nrog cov khoom noj txom ncauj me me, thiab koj yuav tsum tsis txhob muaj kev cob qhia hnyav ntawm lub plab khoob. Txwv tsis pub, nws muaj caij nyoog sai dua los ua tom haujlwm dhau los ntawm qhov tsis muaj lub zog.
Koj yuav ua li cas koj txoj haujlwm khiav thaum sawv ntxov
Yog tias koj yuav khiav qeeb qeeb, ces koj tuaj yeem ua yam tsis muaj qhov sov so. Txij li thaum lub cev khiav qeeb hauv nws tus kheej yog qhov sov sov thiab 5-7 feeb tom qab pib kev dhia, koj lub cev yuav twb hloov lawm. Nws yog qhov nyuaj heev rau kev raug mob thaum khiav qeeb. Tsuas yog tias koj lub cev rog dhau lawm lossis yog tias koj nqis rau lub pob zeb thiab ntswj koj txhais ceg.
Yog tias koj npaj siab khiav ntawm qhov nrawm nrawm lossis ua qee qhov kev ncua sij hawm kawm, piv txwv li, fartlek, tom qab ntawd khiav li 5-7 feeb maj mam ua ntej kom khiav nrawm. Tom qab ntawd ua ib ce ua kom ncab koj ob txhais ceg thiab sov koj lub cev. Thiab tau nqis los kom ua haujlwm nrawm.
Yog tias koj yog tus pib khiav, thiab kom txog thaum lub tsheb khiav tsis nres tsis yog nyob hauv koj qhov ncav cuag, mam li sib hloov ntawm kev sib nrawm thiab khiav. Peb khiav rau 5 feeb, mus rau ib kauj ruam. Peb taug kev ob peb feeb thiab khiav dua. Maj mam, lub cev yuav ntxiv dag zog, thiab koj yuav muaj peev xwm khiav tsis tas yuav mus ib kauj ruam yam tsawg kawg ib nrab ib teev.
Ntau cov lus uas yuav koj:
1. Pib khiav, qhov koj yuav tsum paub
2. Kuv tuaj yeem khiav txhua hnub
3. Dab tsi yog luv khiav
4. Yuav ua li cas txias tawm tom qab kev cob qhia
Khoom noj khoom haus tom qab zoo
Qhov tseem ceeb tshaj ntawm koj txoj kev khiav thaum sawv ntxov. Yog tias koj khiav thiab tom qab ntawd tsis muab lub cev tsim nyog rau lub cev, xav txog tias qhov kev ua haujlwm ntawm qhov kev tawm dag zog tau poob qis.
Yog li, tom qab jogging, thawj zaug, koj yuav tsum tau noj qee qhov qee ntawm cov carbohydrates qeeb. Qhov no kuj siv rau cov uas xav poob phaus. Thiab cov uas tsis mus yuag.
Qhov tseeb yog tias thaum khiav, koj siv glycogen khw muag khoom, uas lub cev yuav tau hloov chaw hauv qee kis. Yog tias nws tsis tau txais carbohydrates, nws yuav coj los ua ke glycogen los ntawm lwm cov zaub mov. Yog li ntawd, lub zog nruab zog, txiv tsawb, lossis ib qho me me yeej tsim nyog noj.
Thib ob, tom qab ntawd koj yuav tsum noj zaub mov protein. Ntses, nqaij qaib, mis nyuj. Protein yog ib lub tsev thaiv uas yuav ua kom cov leeg rov ua kom zoo dua. Ntxiv rau, cov protein muaj cov enzymes uas pab hlawv rog. Yog li no, yog tias koj muaj qhov tsis muaj cov enzymes, tom qab ntawd nws yuav nyuaj rau khiav ntawm kev siv cov rog rog.
Rau cov neeg uas tsis tas yuav poob phaus, koj tuaj yeem tau noj tshais tsis yog nrog zaub mov muaj protein ntau, tab sis kuj nrog cov carbohydrates qeeb. Kom muaj lub zog txaus rau ib hnub nkaus. Noj tshais zoo li mov lossis buckwheat nrog nqaij. Nqaij qaib kua zaub, qos yaj ywm nrog nqaij. Feem ntau, muaj ntau txoj kev xaiv.
Cov lus xaus
Yuav kom tshab xyuas tag nrho cov lus saum toj no hauv peb kab lus, tom qab ntawv ua haujlwm thaum sawv ntxov yuav tsum tau pib nrog lub teeb ua tshais, uas muaj cov tshuaj yej lossis cov kas fes zoo dua, thiab qee zaum koj tuaj yeem noj ib lub bun lossis ib lub zog zog. Tom qab ntawd, mus kev sib tw, yog tias txoj kev khiav nrawm me ntsis, tom qab ntawd koj tuaj yeem ua yam tsis muaj qhov sov so, yog tias txoj kev sib tw khiav ntev, tom qab ntawd siv sijhawm li 5-10 feeb los ua kom sov. Tom qab khiav, nco ntsoov noj tsawg me me ntawm carbohydrates, thiab noj tshais hearty nrog cov zaub mov muaj protein ntau.
Txhawm rau txhim kho koj cov txiaj ntsig hauv kev khiav ntawm qhov nruab nrab thiab cov chaw nyob deb, koj yuav tsum paub lub hauv paus ntawm kev khiav, xws li kev ua pa kom raug, txheej txheem, sov so, muaj peev xwm los ua qhov tseeb tawv muag rau hnub ntawm kev sib tw, ua lub zog kom ua haujlwm rau kev khiav thiab lwm tus. Yog li ntawd, kuv pom zoo kom koj yuav tsum paub koj tus kheej cov kev qhia tshwj xeeb tshaj tawm video ntawm cov no thiab lwm cov ncauj lus los ntawm tus sau site scfoton.ru, uas koj nyob tam sim no. Rau cov nyeem ntawm lub xaib, video qhia yog tas dawb. Txhawm rau kom lawv tau txais, tsuas yog sau npe rau cov ntawv xov xwm, thiab hauv ob peb lub vib nas this koj yuav tau txais thawj zaj lus qhia hauv kab lus ntawm cov hauv paus ntawm kev ua pa zoo thaum khiav. Sau npe rau cov zaj lus qhia ntawm no: Khiav video tutorials ... Cov kev qhia no tau pab ntau txhiab tus neeg thiab yuav pab koj ib yam nkaus.
