Cov lus nug no cuam tshuam heev rau txhua tus dhia haujlwm. Cia wb mus saib ntawm cov hauv paus ntsiab lus ntawm khoom noj khoom haus ua ntej yuav khoom niaj hnub no.
Cov carbohydrates ua ntej khiav
Nco ntsoov txoj ntsiab cai no. Carbohydrates hloov dua siab tshiab rau glycogen. Thiab glycogen yog qhov zoo tshaj plaws ntawm lub zog. Thiab nws paub yuav ua li cas Tshuag. Yog li no, 2 teev ua ntej koj khiav, noj zaub mov uas muaj cov khoom noj carbohydrates qeeb. Cov zaub mov no feem ntau suav nrog ntau hom khaub noom ntse thiab nplej zom. Yuav ua li cas ua noj nws txhua tastier tuaj yeem pom hauv cov phau ntawv qhia.
Hauv txoj ntsiab cai, koj tuaj yeem noj monotonously. Piv txwv li, tsuas yog muab ncov nplej zom, lossis tev zaub nrog mis nyuj. Tab sis nyob rau hauv ntau yam tais nws yog tseem qab qab.
Nyuaj koj lub cev rau qee yam ntawm carbohydrate.
Sim ua kom koj lub cev nyiam qee yam zaub mov. Piv txwv li, yog tias koj nyiam buckwheat porridge, ces accustom koj lub cev rau qhov tseeb tias koj yuav noj buckwheat porridge ua ntej kev khiav. Hauv qhov no, koj yuav tsis muaj teeb meem mob plab. Vim tias cov khoom noj tshiab ua ntej noj mov yuav ua rau lub plab tsis xis nyob thaum xub thawj.
Tsis tas li ntawd, lub cev yuav twb muaj qee yam khoom ntawm cov enzymes rau kev tawg ntawm cov zaub mov tshwj xeeb no, thiab kev zom zaub mov yuav mus sai dua.
Tsis txhob noj ntau
Ua ntej jogging, koj yuav tsum noj 200-300 grams ntawm carbohydrates. Qhov no yuav txaus. Noj ntau yuav siv sij hawm ntev dua mus zom thiab ua rau nws nyuaj khiav. Txhua yam nyob rau hauv kev sim.
Txhob haus cov roj ntsha
Txhua tus neeg to taub txoj ntsiab cai ntawd. Tab sis ua ntej khiav, nws yog tshwj xeeb tshaj yog cuam tshuam. Yog tias koj txiav txim siab noj buckwheat porridge hauv cov roj zaub, tom qab ntawd ntxuav nws nrog dej txias, npaj rau qhov tseeb tias buckwheat yuav tsis muaj sijhawm los zom hauv 2 teev, thiab lub cev yuav zom mus ntxiv thaum dhia.
Ceev ceev carbs ib nrab ib teev ua ntej khiav
Cov carbs ceev tuaj yeem siv sijhawm 30 feeb ua ntej khiav. Nws yog qab zib. Qhov zoo tshaj plaws thaum kev yaj, kom raws li cov kua ib txwm zoo nqus. Qhov tsim nyog, koj yuav tsum haus dej qab zib lossis tshuaj yej nrog zib ntab ua ntej khiav. Zib ntab feem ntau yog qhov zoo tshaj plaws ntawm cov carbohydrates ceev. Thiab dua li, nws muaj ntau yam khoom siv muaj txiaj ntsig ntxiv rau hauv cov carbohydrates.
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 ntawm no: Khiav video tutorials ... Cov kev qhia no tau pab ntau txhiab tus neeg thiab yuav pab koj ib yam nkaus.
