Kom lub cev kom qhuav, tshwj xeeb tshaj yog rau cov menyuam ntxhais, yuav siv tau yog tias koj ua raws li qee yam ntawm cov lus qhia hauv qab no los ntawm cov kws tshaj lij thiab cov neeg paub kis las:
- Nws yog ib qho tseem ceeb uas yuav tsum zam kom tsis txhob hloov pauv sai ntawm cov ntshav qab zib cov ntshav. Qhov no yooj yim ua tiav los ntawm kev muab zaub mov pov tseg rau hauv cov ntu me me txhua 2-3 teev;
- Nco ntsoov haus dej tsis tu ncua, lub ntsiab lus txhua txhua teev. Qhov ntim tag nrho ntawm cov kua dej txhua hnub tuaj yeem txiav txim siab tau yooj yim los ntawm sib tshooj koj qhov hnyav los ntawm 0.03;
- ua tib zoo xav txog cov calories kom ib hnub twg, maj mam txo cov khoom noj muaj calories ntau;
- ua txhua txhua 5 lossis 6 hnub carbohydrates thiab cia koj tus kheej noj ntau carbohydrates. Qhov no yuav tiv thaiv kev puas tsuaj ntawm cov leeg pob vim qhov tsis muaj glycogen;
- noj kom qhuav yuav siv li 8 lub lis piam rau cov txiv neej thiab nce txog 12 rau cov poj niam, tab sis tsis muaj ntxiv. Kom qhuav rau lub cev rau cov menyuam ntxhais tshiab yuav tsum tsis pub ntau tshaj 5 lub lis piam;
- kev kawm yuav tsum tau siv zog ntau li ntau tau;
- Thaum rov qab txiav cov khoom noj carbohydrates, nco ntsoov nce koj cov protein kom tsawg txhua hnub. Thaum lub sijhawm ziab, nws yuav tsum yog 2-3 g ib 1 kg ntawm lub cev hnyav;
- txo tus naj npawb ntawm cov calories ntaug txhawm rau kom tsis txhob ua rau qee qhov kev zom zaub mov (tshwj xeeb yog qhov tseem ceeb rau cov menyuam ntxhais). Ib qho txo ntawm 100-200 kcal nyob rau hauv ib lub lis piam raug suav tias yog qhov zoo tagnrho;
- noj cov vitamins complex thiab BCAAs, qhov no yuav tiv thaiv cov metabolism hauv kev ua kom qeeb;
- yog tias cov txheej txheem rog hlawv "khov", tom qab ntawd tsuas yog muab koj tus kheej "ua rau cov" carbohydrate co "txhawm rau txhawm rau qog cov thyroid caj pas, tab sis tsis pub dhau ob hnub;
- Sim tsis txhob noj cov carbohydrates uas tsis muaj fiber ntau, xws li cov hmoov nplej uas tau ua los ntawm cov nplej dawb lossis cov txhuv dawb;
- ib zaug txhua ib thiab ib nrab - ob lub lis piam, teem hnub tsis pub muaj carbohydrate, qhov no yuav txhim kho cov txheej txheem ntawm cov rog hlawv;
- siv casein protein los tiv thaiv catabolism thiab txo kev tshaib kev nqhis;
- noj L-carnitine ua ntej kev cob qhia yuav pab ua rau ob npaug ntawm cov kilocalories kub hnyiab thaum ua qoj ib ce;
- Tsawg-carb lossis tsis muaj-carb hnub yuav tsum tsis sib thooj nrog cov hnub kawm.
- cov zaub mov ua ntej tawm rooj yuav tsum muaj cov khoom noj ntev ntev thiab cov muaj protein ntau;
- qhov thiaj li hu ua rog ntses tsuas muaj li 150-200 kcal, tab sis cov rog nws muaj cov txiaj ntsig zoo ntawm cov txheej txheem ntawm cov rog rog thiab muab lub cev nrog cov roj ntsha tsim nyog. Qhov tsim nyog, nws yuav tsum noj tsawg kawg ib hnub ib zaug;
- pluas mov kawg yuav tsum yog protein. Tuaj yeem hloov mus los ntawm kev noj casein protein nrog mis tsis muaj roj.
