"Noj tshais koj tus kheej, noj su nrog ib tus phooj ywg, muab hmo rau tus yeeb ncuab" - cov lus hais qhia txog kev noj haus zoo ntawm txhua tus neeg, tshwj xeeb yog cov neeg ncaws pob. Yuav ua li cas yog tus hlub tag kis jogging, nws puas tuaj yeem muaj lub pluas tshais hearty lossis nws zoo dua los khiav ntawm lub plab khoob?
Kev khiav yog txoj kev zoo rau kev ua kom haum, txhawb kev tiv thaiv, thiab tso cov phaus ntxiv. Txhawm rau kom muaj lub cev noj qab nyob zoo thiab lub siab, koj yuav tsum paub dab tsi yog qhov zoo tshaj plaws noj tshais thaum sawv ntxov ua ntej pib khiav. Kab lus yuav pab koj daws qhov teeb meem no.
Puas tsim nyog kuv yuav tau noj tshais ua ntej thaum sawv ntxov?
Muaj ob qho laj thawj ntawm kev ua thaum sawv ntxov:
Rau qhov poob phaus.
Kev tshawb nrhiav hauv Belgium kom nkag siab txog kev cuam tshuam ntawm kev noj tshais ntawm tib neeg lub cev thaum jogging tau muab cov pov thawj tias kev ua kom sai ntawm cov rog metabolism tshwm sim ntawm lub plab tas.
Kev ua kom tiav cov zaub mov tsis txaus yuav ua rau lub cev txo qis, poob ntawm cov leeg thiab cov leeg rog.
Yog li ntawd, ua ntej pib khiav, koj yuav tsum siv cov hauv qab no:
- kua, koj tuaj yeem siv dej haus lossis dej qab zib;
- carbohydrates, cov nyiaj uas yog sib npaug rau lub sijhawm ua haujlwm ntawm kev khiav.
Txhawm rau txhawm rau txhim kho qhov mob dav.
Jogging ntawm lub plab khoob yog nruj me ntsis txwv los ntawm cov kws kho mob thiab cov neeg ncaws pob, tib lub sijhawm, nws tsis pom zoo kom noj ua ntej pib qoj ib ce. Thaum sawv ntxov, lub cev yuav sab sab thiab yog li xav tau lub zog rau kev ua haujlwm tag nrho.
Nws tsis muaj teeb meem lub hom phiaj thaum sawv ntxov dhia, nyob rau hauv txhua rooj plaub lub cev xav tau rov ua kom tau ntxiv. Koj tsis tuaj yeem kuav koj tus kheej kom puv plab, tab sis nws tseem tsim nyog noj cov zaub mov kom tsim nyog los muab lub zog thiab loj zog.
Cov kws ncaws pob thiab kws kho mob pom zoo kom noj cov carbohydrates ntau 2-3 teev ua ntej pib, noj tshais 30-60 feeb.
Tsis muaj qhov xwm txheej twg koj yuav tsum coj cov khoom lag luam hauv qab no thaum sawv ntxov:
- cov tais diav;
- rog thiab kib zaub mov;
- qab ntsev thiab ntsim khoom noj;
- cov khoom noj muaj fiber ntau (zaub cob pob, txiv apples);
- khoom qab zib, dej qab zib.
Kev noj thiab haus ua ntej ntau npaum li cas?
Pluas tshais tej zaum yuav muaj cov calories nyob hauv qab no, nyob ntawm cov zaub mov koj noj, qhov ntev thiab lub sijhawm koj pib khiav:
- 1-2 teev ua ntej pib kev khiav - 4 kcal rau 1 kg ntawm qhov hnyav lossis ntau txog 500 kcal;
- 15-20 feeb ua ntej pib kev khiav - tsis pub tshaj 100 kcal.
- mob siab noj tshais, nrog rau kev siv cov kev txwv tsis pub tshaj tawm, hnyav khoom noj khoom haus, lub laj thawj yog qhov ua kom tshem tawm qhov kev tawm dag zog kom txog thaum yav tsaus ntuj;
- lub luv khiav mus txog 40 feeb - siv dej nkaus xwb.
Cov lus nug tseem ceeb uas txhawj xeeb tus pib ua haujlwm hauv kev khiav yog seb nws puas tuaj yeem siv dej thiab ua li cas. Rau cov txheej txheem ntawm lub cev, dej yog qhov tsim nyog, yog li ntawd, yog tias lub cev xav tau, tom qab ntawd haus cov dej hauv ib qho ntau, tab sis hauv feem me me.
Thaum khiav, kwv yees li 1 liter ntawm cov kua dej ploj hauv tib neeg lub cev, thiab daim duab no nce nrog lub sijhawm ua haujlwm. Tus nqi ntawm cov dej haus rau ib 1 kg ntawm qhov hnyav yuav tsum tsis pub tsawg tshaj 40 grams.
Koj tuaj yeem haus nws 30 feeb ua ntej pib thiab 15 feeb tom qab khiav. Thaum jogging, nws zoo dua rau kev cais tawm dej, thaum tsuas yog yaug koj lub qhov ncauj thiab noj ib lossis ob daim saws tso cai.
Dab tsi yog qhov zoo tshaj plaws noj tshais thaum sawv ntxov ua ntej khiav?
Carbohydrates yog nqus sai dua los ntawm lub cev, yog li lawv yuav tsum suav nrog kev noj zaub mov thaum sawv ntxov.
Cov khoom noj uas muaj cov carbohydrates muaj xws li:
- porridge rau ntawm dej;
- cov rog rog tsis muaj rog;
- lub zog tuav;
- txiv hmab txiv ntoo;
- cov tshais qhuav;
- cov khoom bakery;
- khoom noj haus ntxiv rau kev ua si.
Qhov kev sib cav ntawm kev noj cov protein ntau tseem tsis tau ua rau kev txiav txim siab meej. Muaj cov txhais tau tias kub: tsis txhob noj cov nqaij qaib thiab nqaij hnyuv ntxwm, tab sis txaus siab rau cov nqaij qaib mis hau lossis cov qe ua tawv tawv.
Txiv Hmab Txiv Ntoo
Ib lub txiv tsawb yog cov txiv ntoo zoo tshaj plaws rau khoom noj txom ncauj.
Nws muaj yuav luag 100 calories thiab suav nrog:
- cov vitamins: K, choline, E, C, A, B;
- kab kawm: potassium, phosphorus, zinc, hlau;
- carbohydrates: fructose, sucrose, piam thaj;
- fatty acid;
- cov amino acids;
- thiab ntau lwm cov txiaj ntsig zoo thiab cov zaub mov.
Apples thiab pears yog qhov zoo tshaj plaws zam ua ntej jogging raws li lawv muaj fiber ntau.
Oatmeal, buckwheat
Buckwheat yog lub hauv paus los ntawm cov ntsiab lus thiab yog li ntawd deservedly muaj cov npe ntawm cov khoom noj khoom haus tshaj plaws. Nws muaj cov vitamins B thiab hlau, uas yog qhov tseem ceeb rau kev cob qhia, vim lawv tau koom nrog hauv kev los xa cov pa oxygen mus rau cov leeg. Ua tsaug rau buckwheat porridge rau hauv dej, khiav yuav ua tau zoo thiab yooj yim.
Koj tuaj yeem noj tau porridge ua ke nrog zaub, piv txwv li, txiv lws suav, radishes lossis carrots, zoo li haus dej tshuaj yej los yog smoothies nrog nws.
Oatmeal yog cov zaub mov uas nrov thiab noj zaub mov zoo thoob ntiaj teb. Cov ntsiab lus biotin yog 40% ntawm tus nqi txhua hnub nyob rau hauv 100 g ntawm porridge. Tsis muaj cov vitamins no nrog rau kev qaug zog, kev ua kom nkees thiab mob hnyav hauv cov leeg nqaij, uas yuav tsum tsis txhob zam los ntawm cov neeg ncaws pob.
Zam tsis txhob yuav cov oatmeal flakes sai vim tias lawv muaj suab thaj ntau.
Tag nrho cov lis pancakes nrog zib ntab
Nws siv sijhawm ntau los ua noj pancakes, tab sis lawv yuav pab muab lub cev kom tsim nyog lub suab thiab, raws li, kev khiav haujlwm zoo.
Daim ntawv qhia rau tag nrho cov nplej fritters yog raws li hauv qab no:
Cov khoom xyaw:
- kua kua txiv, nyiam dua freshly nyem - 200 ml .;
- qe - 2 pcs .;
- hmoov nplej - 200 g;
- ci hmoov - 1 rab diav;
- vanilla yeem.
Sib tov tag nrho cov khoom xyaw rau qhov ua khob noom cookie pancake. Ci txhua sab rau qhov uas yuav tsum tau ci thiab mam li pab, ua ntej txhuam nrog zib ntab. Noj qab thiab zoo rau lub tshais - npaj txhij!
Mov ci nrog berries
Ib qho kev xaiv zoo rau pluas tshais ua ntej noj ua ntej yuav tau noj yog ncuav mov. Cov berries yog xaiv rau txhua tus saj: hiav txwv buckthorn, raspberry, Cherry lossis txiv pos nphuab. Cov khaub noom ncuav, ua ke nrog cov txiv ntoo hauv lub cev, muaj qhov muaj peev xwm loj ntawm carbohydrates thiab lwm yam tseem ceeb ntawm cov ntsiab lus rau cov neeg ncaws pob thiab cov neeg dhia ua si thaum sawv ntxov.
Smoothie nrog muesli
Smoothie yog dej haus uas muaj cov khoom noj nyiam thiab zoo rau koj lub cev. Cov dej haus tuab tuab no zoo meej rau cov neeg uas pom tias nws nyuaj khiav txawm tias muaj khoom noj txom ncauj me me.
Cov khoom xyaw tuaj yeem sib txawv, ib txoj hauv kev:
- txiv tsawb;
- muesli;
- Cov kua txiv kab ntxwv;
- kua mis nyeem qaub.
Txhua yam zaub mov yuav tsum sov so. Sib xyaw rau hauv rab thiab txaus siab rau qhov qab nrog qhov kev cia siab ntawm kev ua haujlwm zoo.
Zog tuav
Cov kab tuav ruaj khov thiab muab lub zog tsim nyog rau kev khiav.
Nco ntsoov tsis xam cov zaub mov ntxiv thaum xaiv:
- maltose;
- sucrose;
- kua txiv;
- pob kws phoov.
Qhov zoo tshaj plaws yog tus kheej lub zog ua haujlwm tau ua los ntawm oatmeal, zib ntab, txiv ntoo, txiv ntoo qhuav thiab butter.
Dab tsi noj tom qab koj sawv ntxov khiav?
Tom qab khiav tawm, nws tseem tsim nyog saib xyuas kev noj zaub mov noj kom rov qab tau qhov kev siv lub zog thiab suav qhov tshwm sim. Txhua tus kis las, tom qab ua haujlwm ntev thiab ua tau zoo, muaj lub siab xav ua zaub mov. Koj tsis txhob noj txhua yam hauv lub tub yees; noj zaub mov kom zoo tom qab khiav yog qhov tseem ceeb heev.
Qhov tshais thib ob yuav tsum pib tsis pub dhau 45 feeb txij thaum xaus ntawm qhov khiav thiab tsis pub dhau 20 feeb. Tom qab khiav, koj tuaj yeem haus cov kua txiv kab ntxwv thiab pib ua noj.
Tom qab sawv ntxov khiav, cov khoom noj yuav tsum muaj:
- cov nqaijrog: nqaij, ntses, qe, mis;
- cov khoom noj ua ke uas yooj yim: cereals, ci, khoom ci.
Cov zaub mov nram qab no yuav tsum tsis suav nrog:
- caffeine;
- cocoa;
- dej qab zib.
Cov zaub mov no cuam tshuam nrog kev nqus ntawm cov protein, uas yog qhov tseem ceeb rau kev ua kom rov qab zoo.
Kev noj zaub mov zoo yog tus yuam sij rau lub cev noj qab haus huv. Kev tawm dag zog poob lub zog thiab cov khoom noj muaj zog, yog li noj tshais yuav tsum muab cov roj "txoj cai" kom zoo, thiab noj su yuav tsum rov qab muaj zog poob. Koj yuav tsum tau them sai sai rau cov zaub mov uas koj noj kom tau txais txiaj ntsig thiab qab ntxiag.
