Kev cob qhia lub zog yog tus nqi ntau ntawm lub zog. Qhov nruab nrab, kwv yees li 600-800 calories yog siv sijhawm hauv ib teev hauv lub chaw qoj ib ce. Qhov no tsim kom muaj lub zog hluav taws xob tsis txaus, thiab hauv lub cev, cov txheej txheem catabolic pib kom muaj yeej thoob ib qho anabolic. Nrog catabolism, leeg cov leeg nqaij pib. Txhawm rau tiv thaiv qhov no, tom qab kev cob qhia, koj yuav tsum tau ua raws nraim li cov zaub mov nplua nuj nyob hauv txhua qhov macro thiab micronutrients uas tsim nyog rau kev rov qab los thiab kev loj hlob. Nws tuaj yeem yog ob qho tib si kev noj haus thiab cov khoom siv ntuj tsim. Yog lawm, khoom noj yuav tsum yog kev noj qab haus huv thiab zoo, vim qhov no yog tib txoj kev koj tuaj yeem ua tiav qhov kev ua kis las thiab lub cev zoo nkauj. Hauv tsab xov xwm hnub no, peb yuav xyuas seb yuav noj dab tsi tom qab kev cob qhia, yam zaub mov twg zoo tshaj rau qhov no.
Ncej workout khoom noj rau yuag poob
Cov lus qhia ua kom poob ceeb thawj yog qhov yooj yim: nruab hnub koj yuav tsum siv zog ntau dua li koj tau txais los ntawm cov khoom noj. Lub cev tsis muaj zog yog tsim los ntawm kev cob qhia lub zog thiab kev kawm cardio. Yog li ntawd, cov zaub mov tom qab ua haujlwm tag yuav tsum ua raws 2 lub hauv paus:
- Muab koj lub zog txaus rau rov qab thiab ua haujlwm ib txwm;
- Tsis txhob coj koj tawm ntawm lub zog tsis txaus.
Lub zog tsis ua haujlwm yog tseem ua tiav los ntawm kev noj zaub mov zoo - ntawm no yog cov ncauj lus kom ntxaws txog kev noj zaub mov kom zoo rau qhov poob phaus. Cov ntsiab lus ntawm qhov calories txhua hnub yog txo los ntawm kev txo cov kev noj cov rog thiab carbohydrates. Feem ntau ntawm cov carbohydrates thaum noj zaub mov noj thaum sawv ntxov thiab / lossis luv luv ua ntej kev tawm dag zog kom lub cev ua haujlwm ntau dua. Tom qab ntawd, feem ntau ntawm cov khoom noj yog cov khoom noj muaj protein. Tus nqi ntawm cov protein nyob rau hauv rooj plaub no ncav cuag ob mus rau peb gram roj nyob rau hauv lub cev qhov hnyav los txhim kho kev ua kom rov zoo thiab txaus siab kev tshaib plab.
Koj yuav tsum noj dab tsi tom qab qoj ib ce kom poob phaus? Yog lawm, cov leeg xav tau cov amino acids rau kev kho, yog li nws yog qhov tseem ceeb kom tau txais cov protein zoo. Cov khoom noj ntawm cov protein yog ntau: ntses dawb thiab liab liab, nqaij ntses, nqaij qaib, qaib ntxhw, qe nqaij ntses, cov khoom noj muaj mis nyuj tsawg, thiab cov protein ua.
Yuav tsum muaj fiber ntau rau kev ua tiav ntawm cov protein. Nws pom nyob hauv qhov loj hauv cov zaub ntsuab xws li dib, zaub cob pob, zaub kav, zaub ntsuab thiab lwm yam. Cov calories ntau ntawm cov zaub no yog qhov tsawg, muaj yuav luag tsis muaj carbohydrates hauv lawv, thiab koj tuaj yeem noj lawv yuav luag yam tsis muaj kev txwv. Celery feem ntau suav hais tias yog "khoom noj tsis zoo" rau cov khoom siv calorie - koj yuav siv sij hawm ntau los zom thiab zom nws ntau dua li nws muaj.
Thaum nws los txog kev noj zaub mov kis las, nws yog qhov zoo tshaj plaws los siv whey protein cais tawm los yog hydrolyzate. Hom protein no yog qhov nrawm tshaj plaws ua rau zom, tsis muaj cov rog thiab carbohydrates ntau heev, thiab muab cov saturation rau ob peb teev. Txhawm rau ntxiv tiv thaiv cov leeg nqaij ntawm qhov tawg, ua cov amino acids lossis BCAAs tuaj yeem siv tam sim ntawd tom qab qoj ib ce.
Nov yog qee qhov qab thiab noj qab nyob zoo tom qab noj mov rau koj lub caij nyoog yuag:
Cov khoom lag luam | Cov ntsiab lus calories ntau, ntau npaum li cas ntawm cov protein, cov rog thiab carbohydrates |
200 grams ci tilapia, 200 grams ntawm celery | 220 calories, 42 grams protein, 4 grams rog, 4 grams carbohydrates |
150 grams ntawm steamed nqaij qaib mis, 100 grams dib thiab ntsuab dos zaub xam lav | 180 calories, 35 grams protein, 3 grams rog, 4 grams carbs |
200 grams ntawm qaib cov txwv mis, 200 grams ntawm spinach | 215 calories, 40 grams protein, 2 grams rog, 4 grams carbs |
Dab tsi noj tom qab kev cob qhia kom nce pawg?
Yog tias koj cov leeg khov kho nyob rau hauv tag nrho viav vias, koj yuav tsum muab lub cev nrog lub zog ntau npaum li ua tau kom koj cov kev tawm dag zog ua haujlwm tau zoo dua thiab koj cov tes taw hnyav dua. Nco ntsoov tias txoj ntsiab cai ntawm kev hloov kho ntawm lub nra hnyav yog lub hauv paus ntawm qhov huab hwm coj nce. Rau tag nrho cov no, koj xav tau carbohydrates. Yog li, lo lus teb rau lo lus nug - koj puas xav noj tom qab kev cob qhia - yog tau muaj.
Yog lawm, yog tias koj lub hom phiaj yog ua kom cov leeg nqaij ua kom zoo siab thaum txo cov rog subcutaneous, nws yuav zoo tshaj yog tias koj noj mov tom qab noj mov yog ua raws li cov carbohydrates uas muaj glycemic index tsawg. Nws tuaj yeem durum nplej nplej zom nplej, mov, oatmeal, buckwheat thiab lwm yam lis. Kev lig kev cai, kev hais ua noj yog ntsuas kom qhuav kom yooj yim rau kev muaj txiaj ntsig zoo rau lub cev muaj txiaj ntsig. Cov protein muaj qhov tseem ceeb rau kev rov qab los thiab kev loj hlob, yog li tsis txhob hnov qab txog nqaij, qe, ntses, lossis protein tshee. Cov pluas noj nws tus kheej hloov tawm mus rau ntau lub chaw thaib thiab txaus siab qhov kev xav ntawm kev tshaib plab rau tsawg kawg 2-3 teev.
Yog tias koj muaj cov metabolism nrawm thiab ib hom ectomorphic lub cev, cov carbohydrates ceev nrog lub siab glycemic index kuj tseem tsim rau rov qab sai tom qab kev cob qhia. Nws yuav zoo dua yog tias koj tau txais lawv tsis yog los ntawm kev sib txuas, tab sis los ntawm cov txiv ntoo tshiab lossis cov txiv hmab txiv ntoo qhuav. Tshwj xeeb rau ectomorphs uas xav nce phaus, cov khoom noj khoom haus kis las khoom noj khoom haus xws li cov txiaj ntsig tau nce. Nws yog sib xyaw ntawm whey protein thiab cov carbohydrates yooj yim (qab zib, maltodextrin, dextrose, lossis amylopectin). Txawm li cas los xij, txoj kev ua tiav ntawm kev yuav ib tus neeg muaj txiaj ntsig yog lus nug, vim tias koj tuaj yeem ua koj tus kheej tau yooj yim: ib feem ntawm whey protein thiab ob lub tsawb lossis ib lub hnab ntawm cov txiv hmab txiv ntoo qhuav yuav npog qhov xav tau rau "ceev" lub zog tsis dhau.
Yog tias koj cov metabolism hauv qeeb txaus, nws yog qhov zoo tshaj plaws kom thim tsis txhob noj carbohydrates yooj yim tom qab qoj ib ce. Qhov no tso lub nra hnyav rau ntawm lub cev thiab nce ntxiv ntawm insulin, uas txhawb nqa qhov tsim ntawm adipose ntaub so ntswg. Ntxiv rau, kev qab los noj mov yog qhov cuam tshuam los ntawm kev ua kom yooj yim carbohydrates, thiab tom qab ntawd nws yuav tsis tuaj yeem noj cov khoom noj uas tsim nyog rau kev nce mus rau cov leeg nqaij.
Koj tsis tas yuav ua koj cov post-workout zaub mov noj muaj roj ntau. Qhov no yuav ua rau nws ua kom tsis meej. Cov rog, tau kawg, yuav tsum muaj nyob rau hauv qhov kev noj haus thaum lub cev nce, qhov no yog qhov tseem ceeb rau kev ua ke ntawm cov tshuaj hormones thiab kev ua haujlwm ntawm txhua lub cev. Cov muaj noob caj noob ces thiaj li tseem muaj txiaj ntsig tshwj xeeb. Lawv muaj nyob hauv flaxseed thiab lwm cov roj zaub, cov ntses liab, cov nqaij nruab deg, txiv ntoo, thiab avocados. Tab sis nws raug nquahu kom tsis txhob haus ntau tshaj 25-35 grams ntawm cov rog ntawm lub sijhawm tom qab kev cob qhia.
Muaj ib qho taw tes hu ua "qhov rai anabolic". Nws lub ntsiab lus dag hauv qhov tseeb tias txhua yam zaub mov uas koj noj nyob rau hauv 30-60 feeb tom qab kev cob qhia mus rau rov qab ntxiv cov khw muag khoom glycogen hauv cov leeg thiab daim siab thiab rov kho cov leeg nqaij uas puas lawm. Kev tshawb fawb tsis txhawb nqa cov kev xav no, tab sis ntau tus neeg ncaws pob ua raws li nws kev ua tiav rau lub sijhawm ntawm cov leeg mob. Txawm li cas los xij, muaj ntau tus txhais nws dhau: "Tom qab kev cob qhia, koj tuaj yeem noj dab tsi thiab tsis muaj rog." Nrog qhov xav hauv siab, lawv mus rau qhov chaw ze khoom noj khoom haus ze tshaj plaws thiab kaw lub qhov rai anabolic. Nws tsis ua haujlwm li ntawd.
Los ntawm cov khoom noj kis las khoom noj khoom haus nws yog qhov zoo tshaj rau xaiv cov whey protein tsis tu ncua. Qhov no yog cov khoom lag luam zoo hauv cov nqe lus ntawm tus nqe zoo. Ib qho kev pabcuam twg muaj 20-25 gram ntawm cov protein uas yooj yim thiab muaj ob peb grams ntawm carbohydrates thiab cov rog.
Cov lus hauv qab no yog qee qhov piv txwv ntawm cov zaub mov tom qab ua haujlwm ua kom lub cev muaj zog:
Cov khoom lag luam | Cov ntsiab lus calories ntau, ntau npaum li cas ntawm cov protein, cov rog thiab carbohydrates |
100 grams ntawm oatmeal nyob rau hauv dej, 100 grams txiv pos nphuab, 2 lub qe tag nrho, 5 qe dawb | 650 calories, 30 grams protein, 12 grams rog, 80 grams carbs |
100 gram ntawm cov nplej xim av, 150 grams grilled nqaij qaib fillet, zaub tshiab | 550 calories, 40 grams protein, 4 grams rog, 80 grams carbs |
100 grams durum hom nplej zom nplej, 200 grams ntawm nqaij nyug av, 100 grams taum dawb | 900 calories, 50 grams protein, 32 grams rog, 90 grams carbs |
Peb kuj pom zoo kom koj yuav tsum paub koj tus kheej nrog cov piv txwv ntawm cov khoom noj ua kom muaj mob nqaij loj.
Dab tsi noj tom qab qoj ib ce kom mob leeg?
Yog tias koj lub hom phiaj yog ua kom cov leeg nqaij ntshiv, ces tsis muaj cov carbs yooj yim tom qab kev cob qhia tau tawm ntawm cov lus nug. Koj tsis tas yuav muaj insulin, tab sis kev loj hlob hormone, uas yog nce ntxiv thaum ua exercise. Thiab noj cov khoom noj carbohydrates yuav txo nws cov ntau lawm kom xoom.
Yog li ntawd, tsis tas yuav maj nrawm thauj khoom ntawm cov khoom noj carbohydrates, tsis tas yuav tsum muaj. Koj txoj haujlwm yog rub sijhawm ntev ntawm kev loj hlob hormone. Nws yog qhov zoo tshaj rau haus ib qho protein cais tawm lossis hydrolyzate vim tias lawv tsis muaj carbohydrate. Cov qe xyaw qe lossis nqaij qaib xyaw ntses kuj tseem zoo. Nws yog qhov zoo dua rau kev ncua ncua kev noj haus carbohydrate kom ntev li ib teev lossis ob teev, tshwj tsis yog, ntawm chav kawm, koj tawm dag zog thaum hmo ntuj. Qhov loj tshaj plaws yog tsis pub tshaj tag nrho cov calories txhua hnub cov ntsiab lus, tom qab ntawd koj yuav tsis nce cov rog ntau dhau.
Kev loj hlob hormone muaj ntau yam khoom muaj txiaj ntsig, suav nrog: txhim kho cov leeg mob, txhim kho cov pob qij txha thiab ligaments, rov qab sai ntawm microtraumas, txhim kho rog rog, thiab ib qho kev tawm tsam los tiv thaiv kev laus. Pom zoo, nws yog qhov tsis lees paub txhua qhov no.
Qhov sib txawv ntawm cov khoom noj tom qab thaum sawv ntxov thiab yav tsaus ntuj ua haujlwm
Yog tias koj mus ncig xyuas cov kislas thaum sawv ntxov, qhov no twb yog hom kev sim rau lub cev. Tsis yog txhua tus muaj peev xwm ua tau ntawm qhov no. Txhawm rau kom tsis txhob tso lub cev rau hauv lub xeev tsis txaus siab, nws pom zoo kom sai li sai tau txaus cov protein thiab carbohydrates tom qab ib tag kis. Qhov no yuav muab lub zog rau kev ua haujlwm ntxiv lossis kawm thiab pib rov ua haujlwm. Lub tswv yim zoo yog oatmeal steamed hauv dej nrog txiv hmab txiv ntoo thiab qe qaib. Tsis muaj qhov tshwj xeeb xav tau rau kev noj zaub mov hauv lub sijhawm no, txij li thaum nruab hnub koj yuav tau noj zaub mov txaus kom rov qab los. Nws yog qhov zoo dua rau kev qhia ntawm lub plab tsis zoo, haus dej haus protein ntau ua ntej kev cob qhia lossis noj txiv hmab txiv ntoo, tom qab ntawd cov zaub mov ua haujlwm tom qab noj mov yuav nqus tau zoo dua.
Nrog kev ua haujlwm rau yav tsaus ntuj, qhov xwm txheej yog sib txawv kiag li. Feem ntau cov neeg noj zaub mov zoo tsis pom zoo kom noj carbs tom qab 6-7 teev tsaus ntuj. Noj mov tom qab qhov ua haujlwm so yuav tsum muaj cov protein ntau txaus. Yuav luag txhua qhov muaj protein yuav ua. Yog tias koj qhov kev tawm dag zog yuav xaus rau thaum kawg thiab koj mus pw tom qab nws, tom qab ntawd koj xav tau cov protein qeeb (casein). Nws yuav txhawb nqa lub cev ntawm cov txheej txheem anabolic thaum koj tsaug zog. Qhov no yuav tiv thaiv kom txhob mob leeg. Casein pom muaj ntau qhov ntau thiab tsawg hauv tsev cheese, thiab kuj tseem muag hauv daim ntawv ntawm cov khoom noj khoom haus. Yog tias casein tsis muaj, koj tuaj yeem tau txais los ntawm kev muaj protein ntau multicomponent - nws yog sib xyaw ntawm cov protein sib txawv nrog cov nqi sib txawv.
Puas yog noj haus thaum tsaus ntuj tom qab kev cob qhia?
Tau kawg, koj tuaj yeem noj hmo ntuj, tab sis cov khoom noj yuav tsum "huv" kom ntau li ntau tau thiab tau raws koj lub hom phiaj. Ntxiv nrog rau tsev me cheese lossis zaub mov protein ntau, koj tuaj yeem siv qe ntses dawb nrog zaub zom zaub tshiab ua pluas mov kawg ua ntej pw Qhov no yog lub teeb noj qab nyob zoo thiab noj qab nyob zoo uas yuav saturate lub cev nrog cov protein zoo thiab muaj fiber ntau, tsis tas yuav ua kom lub plab zom mov loj.
Noj ua ntej txaj yuav tsum tsis txhob hnyav. Kev ua haujlwm dhau los cuam tshuam cov khoom tsim tawm ntawm melatonin, uas ua rau cov neeg pw tsaug zog tsis zoo thiab yog li kev cuam tshuam rov qab. Thiab yog tias tsis muaj kev rov zoo, yuav tsis muaj kev loj hlob.
Protein zaub mov tom qab qoj ib ce
Kev noj cov protein tom qab kev tawm dag zog yog qhov tseem ceeb rau kev rov qab los thiab kev loj hlob ntxiv. Txawm li cas los xij, nws yuav tsum tau yug los rau hauv lub siab tias txhua qhov khoom noj protein muaj qhov sib txawv ntawm qhov nqus. Tom qab thaum sawv ntxov ua haujlwm, peb xav tau cov protein "nrawm", tom qab ua haujlwm rau yav tsaus ntuj - "qeeb", tom qab ib hnub - ib yam dab tsi nyob nruab nrab.
- Cov zaub mov muaj protein ntau ceev ceev suav nrog cov qe thiab lub qe qe, mis nyuj, kefir, whey protein cais thiab hydrolyzate.
- Cov zaub mov muaj protein ntau nrog qhov nruab nrab nqus tuaj yeem muaj xws li: nqaij qaib fillet, nqaij qaib ntxhw, nqaij nyuj rog, nqaij ntshiv, nqaij ntses, nqaij ntses, nqaij ntses, protein ntau.
- Cov zaub mov muaj protein tsawg nrog qhov nqus nqus tau muaj xws li: tsev me cheese, casein, protein ntau.
Cov khoom muaj protein yuav tsum yog qhov zoo thiab tshiab li sai tau. Tsuas yog siv cov khoom siv los ntawm cov tuam txhab ntseeg tau. Qhov tseeb yog qhov zoo ntawm cov protein tsuas yog ib qho tseem ceeb raws li nws ntau. Feem ntau, ob qho tib si pheej yig thiab qis cov khoom lag luam, cov amino acid muaj pes tsawg yog tsis tshua muaj, thiab lub cev tsis tau txais cov micronutrients uas tsim nyog los ntawm lawv.