BZHU
5K 1 12.04.2018 (kho dua tshiab: 27.07.2019)
Xav txog cov teeb meem ntawm kev sib koom ua ke ntawm kev noj haus, ib qho tsis tuaj yeem tsis quav ntsej lub ntsiab lus tseem ceeb tshaj plaws, uas yog, kaw lub zog qhov rais tom qab kev cob qhia. Puas yog nws ua tau kom noj carbohydrates tom qab kev cob qhia, yog tias muaj - yam twg, yog tias tsis yog - tom qab ntawd vim li cas? Koj yuav pom cov lus teb rau cov lus nug hauv peb tsab xov xwm.
Nkag Siab Kaw Qhov rai
Thaum lub sijhawm kev cob qhia, lub cev tau ntsib nrog kev ntxhov siab loj. Hauv tshwj xeeb, thaum kev tawm dag zog, nws poob qab zib ntawm cov ntshav, glycogen los ntawm daim siab thiab cov nqaij mob. Vim li ntawd, ib lub xeev ntawm kev tshaib kev nqhis teeb tsa nyob rau hauv, hauv qhov ntawd lub cev yuav ua kom zoo rau nws tus kheej cov khoom siv - txhawm rau hlawv cov leeg nqaij thiab adipose. Txawm li cas los xij, cov txheej txheem no tsis tshwm sim tom qab kev cob qhia, tab sis thaum lub sij hawm rov kho dua tshiab ntawm kev ua haujlwm. Kwv yees - nyob rau hauv 20-30 feeb (qhov - Wikipedia).
Yog tias nyob rau lub sijhawm no lub cev muab cov khoom noj khoom haus (khoom noj khoom haus txaus), tom qab ntawd hloov ntawm cov txheej txheem kev ua haujlwm, nws yuav hloov mus rau hom kev hloov kho cov txheej txheem: txhim tsa cov leeg nqaij tshiab thiab cov qauv zog los tawm tsam kev ntxhov siab.
Qhov no yog vim li cas cov neeg ncaws pob kaw lawv cov protein thiab carbohydrate qhov rais tom qab kev cob qhia. Nws yog qhov zoo tshaj plaws los npog lawv nrog gainers, txij li thaum lawv muaj lub siab glycemic Performance index thiab yuav luag tsis koom nrog kev zom cov zaub mov, uas txhais tau tias lawv sai sai ua kom tiav cov kev pab txo thiab tiv thaiv cov txheej txheem catabolic.
Complex lossis yooj yim?
Cov lus nug ib txwm rau cov neeg ncaws pob yog: Dab tsi carbohydrates los noj tom qab kev cob qhia muaj zog - txoj lossis ib qho yooj yim? Muaj ob peb tus tawm tsam cov teeb meem ntawm qhov teeb meem no. Xav seb lawv yuav ua raws dabtsi:
- Yog tias koj kaw lub qhov rai carbohydrate nrog qab zib, koj tuaj yeem tso tseg catabolism yuav luag tam sim ntawd. Txawm li cas los xij, vim lub siab glycemic Performance index, lub siab tsis tuaj yeem hloov tag nrho cov carbohydrates rau hauv glycogen. Yog li ntawd, qee qhov ntawm lawv yuav koom nrog kev tsim cov lipids. Raws li qhov tshwm sim - ntau ntau, tab sis kuj nce me ntsis hauv qhov feem pua ntawm lub cev rog.
- Los ntawm kev siv cov carbohydrates qeeb, koj yuav maj mam qhov feem ntau ntawm cov leeg nce vim tias catabolic cov txheej txheem yuav tsis nres tam sim ntawd, uas txhais tau hais tias qee qhov nyiaj ntawm cov leeg yuav raug hlawv nyob rau hauv cov txheej txheem ntawm kev ua kom zoo ntawm lub cev. Qhov ua rau rov qab, koj yuav tau txais cov leeg nqaij zoo nrog lub cev tsawg dua ntawm cov rog lub cev.
- Tsis txhob kaw qhov rai carbohydrate. Hauv qhov no, koj khiav txoj kev pheej hmoo ua rau mob nqaij ntshiv, tab sis tus nqi uas cov neeg ncaws pob yuav tsum them rau cov kev kho lub cev tsis zoo no feem ntau ntsuas los ntawm kev noj qab haus huv.
- Kaw nkaus xwb cov qhov rai protein. Qhov no yog qhov ua tsis yog. Yog tias lub cev ua lub zog tsis txaus, nws tsuas yog siv cov khoom siv protein ua lub zog ua haujlwm. Nws zoo li teeb pom kev zoo hluav taws nrog nyiaj daus las nqi (qhov chaw - PubMed).
Dab tsi yog?
Kaw cov carbohydrate thiab cov protein qhov rai yog qhov kev ncaws pob ua thawj coj. Xav txog txoj hauv kev zoo tshaj plaws los kaw koj lub zog nyiaj txiag tom qab qoj ib ce:
| Khoom | Cov khoom noj tseem ceeb | Dab tsi rau | Thaum |
| Maltodextrin Gainer | Quav Quav Taub Hau Quav + Cov Khoom Noj Sai Tshaj | Txawm hais tias txiav txim siab qhov pheej yig tshaj plaws, maltodextrin lub cev hnyav nce zoo tshaj plaws rau kev kaw qhov rai carbohydrate vim lawv qhov siab glycemic siab txaus. Lawv yuav luag tag kho cov khw glycogen thiab pab nres cov txheej txheem catabolic. | On intensive loj nce. |
| Hmoov txhuv nplej siab ntxiv | Qeeb Quav Ntxhi + Cov Quav Tshaj Tawm | Qeeb carbohydrates ua ke nrog cov protein ua cov nyom tsis tsuas yog kaw lub carbohydrate thiab protein ntau qhov rais, tab sis kuj tseem ua rau kev ua kom cov rog rog sai vim tias muaj cov calories ntau dhau. Xws li cov nce siab yuav cia koj nyob kom ntev dua, thiab cov huab hwm coj yuav muaj qhov zoo dua thiab ziab. | Nrog qhuav loj nce. |
| BCAA | Phua cov amino acids | BCAA yog qhov tshuaj tiv thaiv catabolic loj, uas yog siv rau qhov xwm txheej koj tab tom qhuav ziab, thiab koj yuav tsum tau nres cov txheej txheem catabolic, thaum tsis qeeb hauv qab rog rog. | Kom qhuav. |
| Qaij npluag protein | Cov protein ceev | Cov protein nyob hauv feem ntau qhov hnyav nce thiab pab kom nres catabolic cov txheej txheem, uas hloov qhov hnyav anabolic mus rau lub tsev tsim cov leeg nqaij. | Ib txwm. |
| Cov vitamins | – | Siv los tswj kev tshuav ntawm cov zaub mov leached tawm thaum qoj ib ce. | Ib txwm. |
| Adaptogens | – | Adaptogens yog siv los ua kom nrawm dua rov qab, yog siv rau ntawm ob qho tib si thiab qhuav, tab sis tsis suav tias yog qhov tseem ceeb. | Yeem. |
Protein los ua lwm txoj
Peb twb tau hais lawm tias nws tsis pom zoo kom kaw lub qhov rai carbohydrate nrog cov protein, vim tias lub cev yuav hlawv cov protein rau lub zog. Txawm li cas los xij, hom no yuav zoo nyob rau hauv rooj plaub ntawm kev siv lub ziab qhuav heev. (qhov chaw - PubMed).
Thaum ua qhov no, nco ntsoov xav txog ntau yam:
- Thaum hlawv cov protein, lub cev siv ntau lub zog (rau cov kev zom thiab ua haujlwm tsis zoo).
- Nws yuav hlawv cov hluav taws xob tsawg kawg uas yuav tsum tau ua kom nres catabolism, thaum lub sijhawm cov protein ntau tseem yuav siv rau nws lub luag haujlwm (tsim kom muaj cov amino acid txuas thiab ua kom cov leeg nqaij sai sai).
Cov lus xaus
Txawm hais tias koj cov hom phiaj hauv lub chaw ua si, khaws cov ntsiab lus hauv qab no:
- Yog tias koj TSIS TXHOB kaw lub qhov rai carbohydrate, lub cev pib ua kom zoo rau nws cov peev txheej, uas tuaj yeem ua tsis tau tsuas yog kev rhuav tshem cov leeg, tab sis kuj tseem muaj cov ntaub so ntswg.
- Lub qhov rai carbohydrate tau kaw nyob rau hauv thawj ib nrab teev tom qab kev cob qhia.
- Yog tias koj tsis muaj qhov ua cov txiaj ntsig zoo nyob rau hauv Tshuag, lub qhov rai carbohydrate kaw nrog whey protein, uas yooj yim tawg rau cov piam thaj hauv qib.
Thiab tseem ceeb tshaj, tsis txhob hnov qab txog cov kev cai theem pib ntawm kev nce qib hauv ib qho kis las:
- Khoom noj khoom haus: peb suav nws tsis tsuas yog nyob rau hnub kawm, tab sis kuj rau hnub so.
- Lub tswv yim cob qhia uas paub tseeb uas tus kws qhia lossis tus kawm sau hnub qub tuaj yeem pab koj tsim.
So kom txaus, pw tsaug zog thiab tsis muaj kev ntxhov siab tas lub sijhawm yog dab tsi yuav los pab txhawb kev ua tiav!
