Ib qho txheej txheem lossis kev cob qhia twg yuav tsis coj qhov kev xav tau yog tias koj tsis saib xyuas qhov teeb meem ntawm khoom noj khoom haus. Hauv CrossFit, ib yam li lwm qhov kev siv dag zog muaj zog, kev ncaws pob kis las ntsib kev ntxhov siab ntau dhau los. Yog li, CrossFit khoom noj khoom haus yuav tsum ua tib zoo saib xyuas kom pab cov neeg ncaws pob rov qab poob lub zog sai li sai tau.
Nrov pluas noj rau cov kws ncaws pob crossfit
Kev noj zaub mov zoo rau CrossFiter, zoo li lwm tus neeg ncaws pob, yog ib qho tseem ceeb cuam tshuam rau ob qho tib si kev ua tau zoo ntawm kev cob qhia thiab kev noj qab haus huv thiab kev noj qab haus huv ntawm cov neeg ncaws pob feem ntau.
Paleo kev noj haus
Feem ntau, CrossFit khoom noj khoom haus yog los ntawm kev noj zaub mov daj. Tus tsim ntawm CrossFit, Greg Glassman tau yaum kom txhua tus CrossFitters yuav tau noj zaub mov kom rov qab siv lub zog siv rau hauv kev cob qhia, tab sis tsis yog li ntawd nws tau khaws cia ua rog dhau mus. Hauv nws lub tswv yim, nws yog kev noj zaub mov daj uas muaj peev xwm muab CrossFitter nrog lub zog rau kev qoj ib ce thiab tag nrho cov as-ham, tab sis tib lub sijhawm tsis cia cov calories ntau tshaj yog "khaws cia".
Noj ntawm lub hauv paus ntsiab lus ntawm kev noj zaub mov daj - tsuas yog nqaij ntshiv, zaub thiab txiv hmab txiv ntoo, noob thiab noob txiv, yog qhov tseeb tshaj plaws rau tus neeg nyob hauv Paleolithic era, tab sis rau cov niaj hnub no CrossFitters xws li txoj kev nruj rau kev noj haus yog qee zaum tsis muaj qhov zoo tshaj. Cov kws tshaj lij CrossFitters tsis tshua ua raws li kev noj zaub mov daj, vim nws qhov kev txwv nruj ntawm kev siv carbohydrates.
Tsam noj kom zoo
Kev noj haus cheeb tsam muaj ntau dua li ntawm CrossFitters. Lub hauv paus ntsiab lus ntawm crossfit khoom noj khoom haus no yog ua raws qhov faib cov khoom noj los ntawm feem pua: 40% carbohydrates, 30% protein thiab 30% rog. Hauv qhov no, nws raug nquahu kom noj txhua 4-5 teev.
Cov zaub mov nruab nrab txhua hnub rau cov zoned kev ua kis las yog 1500-2000 calories. Qhov no tso cai rau peb xav txog hom khoom noj qis hauv calories. Qhov kev noj haus no, zoo li lub paj yeeb, muaj feem cuam tshuam nrog kev qab qab zib. Txawm li cas los xij, kev noj qab haus huv ua cov nyom carbohydrates (oatmeal, barley, buckwheat) tsis tsuas yog tso cai, tab sis kuj tseem nyob qhov chaw tseem ceeb hauv kev noj haus. Nws ua tsaug rau qhov muaj peev xwm noj cov khoom noj uas muaj cov carbohydrates uas cov zaub mov noj hauv cheeb tsam tuaj yeem txiav txim siab ua tau zoo dua thiab muaj txiaj ntsig zoo rau kev rov qab los nrog kev siv hluav taws xob ntau rau kev cob qhia CrossFit.
Noj zaub mov ua ntej thiab tom qab kev cob qhia
Cov khoom noj khoom haus zoo hauv CrossFit yog cov ua tib zoo saib, muab rau kev tswj nruj ntawm qhov zoo, muaj pes tsawg leeg thiab ntau ntawm cov khoom noj ob qho ua ntej thiab tom qab kev cob qhia. Peb tau ua rau koj lub ntsiab lus luv luv ntawm dab tsi koj tuaj yeem noj ua ntej thiab tom qab kev cob qhia rau kev poob phaus thiab nce hnyav.
Kev npaj ua ntej-tawm ntawm kev noj haus
Txog cov neeg ua kis las hauv CrossFit, kev noj zaub mov ua ntej kom noj zaub mov yog qhov tseem ceeb tshaj plaws rau kev noj zaub mov txhua hnub. Cov pluas noj no muab cov khoom noj tau zoo tshaj plaws rau lub dag zog ua tawm dag zog. Xav tias CrossFit yog qhov yuav tsum tau siv hluav taws xob thiab kev ua si lub zog, kev noj zaub mov ua ntej kev ua haujlwm zoo li no yuav tsum muaj qhov sib npaug ntawm cov nqi zog thiab cov khoom zoo.
Raws li txoj cai dav dav, koj yuav tsum noj zaub mov ua ntej kev tawm dag zog tsis pub dhau 1.5-2 teev ua ntej kev tawm dag zog. Muaj qee kis, thaum tus neeg ncaws pob cov metabolism ua rau qeeb, noj ua ntej kev cob qhia 3-4 teev ua ntej nws pib.
Cov zaub mov ua ntej kom ua haujlwm yuav tsum ua rau kev zom zom qeeb thiab tsis txhob nce cov ntshav qab zib. Cov khoom lag luam no suav nrog cov nplua nuj nplua nuj nyob hauv kev muaj txiaj ntsig carbohydrates, xws li buckwheat, oatmeal, barley thiab lwm yam uas muaj cov glycemic index tsawg.
Nco ntsoov tias kev noj cov protein thiab cov rog ua ke nrog cov glycemic siab heev ua rau cov zaub mov glycemic qis dua rau cov zaub mov carbohydrates.
Yog li, noj mov dawb ua ke nrog butter lossis cheese tsis ua rau muaj kev cuam tshuam zoo li no hauv cov ntshav qab zib thaum noj tib lub khob cij dawb, tab sis tsis muaj butter lossis cheese. Qhov no yuav tsum tau coj mus rau hauv tus account thaum kos duab ua ntej-workout zaub mov.
Feem ntau, cov zaub mov pre-workout yuav tsum muaj feem ntau ntawm cov protein nrog rau cov carbohydrates txoj. Tus nqi ntawm cov protein tau sib txawv raws li lub hom phiaj dab tsi ntawm cov kws ncaws pob ua raws lawv cov kev qhia. Piv txwv, yog lub hom phiaj ntawm koj qhov kev tawm dag zog yog kom poob phaus, ces koj cov zaub mov ua ntej tawm haujlwm yuav tsum muaj cov protein ntau dua (txog 20-30 grams). Ntawm qhov tsis sib xws, nws raug nquahu kom txo tus nqi ntawm cov khoom noj carbohydrates (15-20 grams). Cov rog ua ntej kev tawm dag zog rau qhov kev poob phaus yuav tsum raug tshem tawm zoo rau nws.
Yog tias lub hom phiaj ntawm kev cob qhia yog kom nce cov leeg nqaij, tom qab ntawd hauv cov ntawv qhia ua ntej kom noj zaub mov koj tuaj yeem suav nrog tsis tsuas yog nce cov protein ntau (li 20-30 grams), tab sis kuj tseem muaj feem ntau ntawm cov carbohydrates (50-60 grams), ntxiv nrog cov rog me me (tsis pub dhau 3 -5 grams).
Dab tsi noj ua ntej qoj ib ce?
Ntawm no yog ob peb txoj kev xaiv noj mov ua ntej:
- Tag nrho cov qhob cij khob cij nrog cov nqaij qaib lossis ib daig ntses;
- Cov nplej xim av nrog ib daim nqaij ntses lossis nqaij nyuj nqaij ci;
- Buckwheat nrog poached qe lossis ib daim ntawm cov nqaij qaib;
- Oatmeal nrog ntuj yogurt thiab 2-3 qe omelet;
- Barley nrog qaib cov txwv (lossis qaib) thiab dos;
- Jacket qos yaj ywm nrog cheese thiab qe.
Qhov kev xaiv twg koj xaiv, nws yuav tsum nco ntsoov tias kev noj zaub mov ua ntej kev tawm dag zog yuav tsum tsis txhob cuam tshuam nrog kev tawm dag zog hauv chaw ua si. Yog li, qhov zoo tshaj plaws ua ntej kev tawm dag zog kev noj zaub mov kom zoo yog kom noj mov tag nrho 2-3 teev ua ntej kev tawm dag zog. Cov Khoom Noj Hla Hla kuj tseem ua rau khoom noj txom ncauj me me. Nws tuaj yeem ua kom tiav ua ntej pib kev ua si - 20-30 feeb.
Cov khoom noj txom ncauj ua ntej
Koj tuaj yeem muaj khoom noj txom ncauj tam sim ntawd ua ntej kev cob qhia nrog ib qho ntawm cov tais diav hauv qab no:
- Cov kua mis nyeem qaub ntuj ntxiv nrog ntxiv ntawm cov txiv ntoo tshiab thiab ib me nyuam diav ntawm oatmeal;
- Ib lub khob cawv ua los ntawm mis nyuj thiab txiv ntoo tshiab lossis txiv hmab txiv ntoo;
- Cov txiv ntoo tshiab (txiv tsawb, kua, txiv moj coos);
- Tsawg rog muesli bar;
- Tsev cheese cocktail nrog txiv tsawb thiab oatmeal hauv mis lossis kua mis nyeem qaub ntuj.
Txoj cai tseem ceeb ntawm kev npaj ua ntej cov khoom noj txom ncauj: feem ntawm cov zaub mov yuav tsum me me tias lub plab yuav luag tag nrho hauv 20-30 feeb los ntawm kev pib ua haujlwm. Thiab tsis muaj qhov hnyav nyob hauv plab, uas tuaj yeem cuam tshuam nrog ua kom lub zog hla CrossFit.
Khoom noj khoom haus tom qab zoo
Kev noj qab haus huv tom qab ua haujlwm yog ib qho zaub mov tseem ceeb tshaj plaws uas CrossFit tus neeg ncaws pob tuaj yeem nqa. Ntxiv mus, tom qab siv lub cev ua kom nquag plias, cov zaub mov yog nqus los ntawm lub cev sai dua thiab siv tau zoo. Txawm tias carbohydrates yooj yim yuav pab tau rau lub sijhawm no - kom rov qab muaj lub zog hauv lub cev. Cov kws tshaj lij kis las hu rau lub sijhawm no cov protein-carbohydrate lossis qhov rai anabolic. Lub sijhawm no, yuav luag txhua qhov khoom noj yog siv los hloov lub zog thiab muaj nyob hauv cov txheej txheem ntawm anabolism.
Raws li txoj cai ntawm tus ntiv tes xoo, post-workout carbs zoo tshaj plaws tau noj los ntawm cov glycemic siab, uas yog carbs uas tau yaim sai heev thiab nce insulin ntau ntxiv hauv cov ntshav. Tom qab kev cob qhia, insulin yog qhov tsim nyog rau tus neeg ncaws pob lub cev thiaj li pib ua cov txheej txheem anabolism (kev loj hlob) thiab tiv thaiv cov leeg catabolism (rhuav tshem).
Lus Cim! Yog tias, tom qab kev tawm dag zog lub cev, tus yam ntxwv ntawm CrossFit, lub cev tsis tau txais ib feem ntawm cov carbohydrates sai, cov txheej txheem catabolism yuav pib, thaum lub cev pib noj nws cov leeg ua kom rov muaj zog.
Nws tsis tshua muaj siab xav tso cai rau cov txheej txheem no tshwm sim, yog li ntawd, tam sim ntawd tom qab muaj kev qoj ib ce (tom qab 5-10 feeb), nws pom zoo kom muaj khoom noj txom ncauj me me.
Khoom noj txom ncauj tom qab
Cov no tuaj yeem xaiv cov khoom noj txom ncauj hauv qab no:
- Milkshake nrog cov txiv hmab txiv ntoo thiab txiv ntoo tshiab;
- Yogurt ntuj nrog txiv tsawb thiab txiv pos nphuab;
- Tsawg-rog curd cheese;
- Tej kis las kis las;
- Ob peb lub txiv laum huab xeeb ua qhaub cij.
Nws yuav tsum nco ntsoov tias CrossFit khoom noj khoom haus tsis nyiam noj cov zaub mov sai. Tshwj xeeb, nws yog qhov tsis xav ua qhov no thaum yav tsaus ntuj, zoo li yog tus neeg ncaws pob xav poob phaus. Yog li ntawd, yog tias qhov kev sib tw ua rau poob thaum yav tsaus ntuj lossis thaum hmo ntuj, ib qho me me ntawm tsev cheese (tsis pub dhau 100-200 grams) nrog kev sib ntxiv ntawm ob peb diav ntawm zib ntab lossis ib nrab txiv tsawb yog qhov tsim nyog yuav tau kaw lub qhov txhab protein-carbohydrate.
Tom qab khoom noj txom ncauj, 1.5-2 teev tom qab kev cob qhia, koj tuaj yeem noj ib daim ntawv qhia tag nrho. Cov zaub mov xa tawm tom qab yuav tsum suav nrog cov protein ntau (txog 40 grams) thiab muaj cov khoom noj sib xyaw ua ke (40-50 grams).
Dab tsi noj tom qab kev cob qhia?
Cov zaub mov xav kom ua tom qab zoo:
- Feem ntawm durum pasta nrog cheese thiab qe;
- Nqaij nyuj steak nrog lub tsho ua noj qos yaj ywm;
- Stew ntawm nqaij qaib, taum ntsuab thiab tswb kua txob nrog buckwheat;
- Tsiaj txhuv nrog qaib cov txwv;
- Oat pancakes nrog tsev cheese.
Txawm li cas los xij, nws tau hais tias tsim kom muaj protein-carbohydrate qhov rai tam sim ntawd tom qab kev ua haujlwm yog tsis muaj dab tsi tshaj li cov tswv yim lag luam uas muaj tswv yim zoo los txhawb kev muag khoom ntawm cov kis las noj haus thiab dej haus. Thiab cov ntawv tshiab no pom nws qhov kev pom zoo hauv cov voj voog science. Cov kws tshawb nrhiav tau xaus lus tias kev pib ua haujlwm ntawm anabolic hauv lub cev yuav tsis pib kom txog thaum lub cev tau rov ua nws lub zog ntawm phosphates thiab ATP hauv cov hlwb los ntawm cov txheej txheem oxidative.
Nws tshwm sim raws li hauv qab no. Tom qab kev xyaum ua kom muaj zog, ntau qhov lactic acid tsim nyob rau hauv cov leeg, uas nkag rau hauv cov ntshav, nce mus rau hauv lub siab, qhov chaw nws hloov pauv mus ua glycogen. Resynthesis (thim rov qab txo) ntawm glycogen tsis tuaj yeem ua tau yam tsis muaj kev koom tes ntawm oxidative cov txheej txheem uas muab lub cev nrog lub zog. Yog li ntawd, hauv thawj 24-48 teev tom qab kev qhia ua haujlwm ntau, lub cev yog tibneeg hu tauj coob rov qab thiab tswj cov homeostasis, ntxiv rau hloov cov lactic acid rau hauv glycogen los ntawm kev ua haujlwm oxidative thiab tsis yog txhua tus nyiam anabolism. Qhov no txhais tau hais tias nws kiag li tsis xav tau koob tshuaj protein thiab carbohydrates siab.
Kev noj zaub mov kis las rau crossfit
Peb tsis tuaj yeem xav txog CrossFit yam tsis muaj qhov ua tau zoo thiab ua haujlwm ntawm cov leeg nqaij thiab ua siab ntev. Yog li, txhawm rau tswj lub zog thiab lub zog, ntxiv rau kev noj haus txhua hnub kom muaj txiaj ntsig zoo, CrossFit khoom noj muaj txiaj ntsig pub siv cov khoom noj tshwj xeeb rau kev ua si.
Cov txheej txheem theem pib ntawm ib qho kev hnoos qeev tshiab yog: protein (lossis tus neeg tau txais - nyob ntawm lub hom phiaj ntawm kev cob qhia), BCAA amino acids, cov vitamins thiab cov pob zeb hauv av. Ntau tus neeg ncaws pob ntxiv cov npe no ntawm lawv txoj kev txiav txim siab nrog creatine, chondroprotectors, L-carnitine, ntau yam testosterone boosters thiab lwm yam tshuaj ntxiv.
Proteins thiab cov txiaj ntsig
Protein yog cov protein ntau sib xyaw uas, thaum nws nkag rau hauv lub cev nrog kev pab los ntawm cov enzymes tshwj xeeb, tau faib ua cov amino acids thiab siv rau qhov kev xav tau ntawm lub cev. Cov protein nyob rau hauv CrossFit, raws li cov lus qhia yooj yim, tuaj yeem yog tus pab cuam zoo tshaj plaws thaum tsis muaj sijhawm lossis sijhawm rau ib pluas noj.
Tus nce yog cov protein-carbohydrate sib xyaw kom cov creatine, amino acids los yog lwm yam kab kawm muaj ntxiv. Feem ntau, xws li cov khoom siv sib xyaw ua ke siv los ntawm cov neeg rog cev nqaij daim tawv uas tsis muaj teeb meem nrog cov rog dhau los (ectomorphs), kom rov ua kom lub cev muaj zog sai sai tom qab kev cob qhia thiab nce lub cev hnyav. Hais txog CrossFit, kev ntaus kis las uas muaj lub zog siab thiab muaj zog tshaj plaws, kev siv cov khoom muaj peev xwm pom zoo ua ntej kev xyaum ua haujlwm los tuav lub zog siab ntawm kev xyaum ua haujlwm thiab kev ua tau zoo ntawm kev ncaws pob. Kev tshaj lij ntawm kev tsim khoom niaj hnub ua tau zoo heev ua haujlwm tsis yog nrog txoj haujlwm ntawm kev rov ua kom lub zog muaj zog ntxiv tom qab CrossFit, tab sis kuj tseem pab ua kom cov leeg rov zoo dua tom qab kev cob qhia.
Cov amino acids
Amino acids yog lub hauv paus ntawm txhua yam muaj sia, vim nws yog los ntawm lawv tias txhua yam protein ntawm lub cev muaj. BCAA amino acids yog qhov nrov tshaj plaws hauv kev noj zaub mov noj haus. Cov amino acid complex no yog tsim los ntawm peb qhov tseem ceeb BCAAs: leucine, isoleucine, thiab valine. Cov amino acids muaj txog 35% ntawm tag nrho cov amino acids nyob rau hauv cov leeg nqaij, ua kom cov txheej txheem ntawm anabolism, tiv thaiv catabolism thiab pab txhawb kom muaj txiaj ntsig roj hlawv cov roj. Lub ntsiab sib txawv ntawm BCAA amino acids thiab lwm cov amino acids yog tias lawv tsis tau tshwm sim hauv tib neeg lub cev ntawm nws tus kheej, tsis zoo li lwm cov 17 amino acids, yog li ib tus neeg tuaj yeem tau txais lawv tsuas yog los ntawm cov zaub mov lossis khoom noj kis las.
Txawm li cas los xij, qhov xav tau BCAA amino acids tam sim no tau raug nug, raws li ntau tus kws tshawb fawb tau xaus lus tias kev noj cov amino acids los ntawm cov neeg ncaws pob yog qhov txaus thaum ua raws li cov khoom noj muaj txiaj ntsig zoo, nrog rau kev noj nqaij qaib, nqaij nyuj, nqaij npuas, qe, cheese thiab cov khoom noj muaj mis zoo. muaj protein ntau. Nws yog cov khoom noj khoom noj uas tuaj yeem them tag nrho lub cev xav tau ntawm cov amino acids tseem ceeb.
Vitamin thiab ntxhia ntau ceg
Vitamin-mineral complexes yog biologically active pab muaj cov vitamins thiab minerals tsim nyog los tswj txhua lub cev ua haujlwm. Rau CrossFitters, zoo li lwm tus neeg ncaws pob, cov vitamins thiab minerals ua si lub luag haujlwm tseem ceeb hauv kev rov ua haujlwm, nce nqaij, thiab poob phaus. Kev lag luam niaj hnub ua rau cov vitamins thiab ntxhia pob zeb muaj ntau yam nqi ntawm cov txiaj ntsig no: ntawm 200 rubles txog 3000-5000 rubles. Txawm li cas los xij, qhov ua tau zoo ntawm ib qho kev cov nyom ib txwm tsis yog nyob ntawm tus nqi ncaj qha. Feem ntau, cov neeg ncaws pob noj cov vitamins los ntawm inertia, tsis paub qhov tseeb xav tau ntawm lub cev rau qee yam tshuaj yeeb dej caw. Yog li, ua ntej noj cov tshuaj no lossis qhov nyuaj ntawd, nws raug nquahu kom yauv kuaj ntshav rau cov vitamins. Hypervitaminosis (ntau dhau ntawm cov vitamin) qee zaum muaj kev phom sij ntau dua li hypovitaminosis (tsis muaj vitamin).
Kev noj tshuaj vitamin kom tsawg dua yog 1-2 hli ntawm kev noj txhua hnub nrog so 2-3 lub hlis. Noj tshuaj vitamins thoob plaws hauv lub xyoo tsis pom zoo rau cov laj thawj uas lub cev yuav ua rau nws tsis muaj peev xwm nqus cov vitamins, cov zaub mov thiab lwm yam khoom noj los ntawm cov khoom noj. Yog li, kev so hauv kev noj txawm tias feem ntau cov kab mob vitamin thiab ntxhia thaj yog qhov tsim nyog nyob rau hauv txhua rooj plaub.
Kev Tsim Kho Lub Nqaij Muaj Khoom Noj
Muaj ntau lub tswv yim sib txawv thiab kev xav ntawm qhov teeb meem kev noj haus rau lub tsev tsim cov nqaij ntshiv thaum lub sijhawm ntawd, qee zaum muaj kev tsis sib haum xeeb. Txawm li cas los xij, xws li kev siv ntau txoj hauv kev mus rau qhov teeb meem ntawm kev ua kom cov leeg nqaij tuaj yeem tsuas yog piav qhia los ntawm lub siab xav coj ib yam dab tsi tshiab, qub thiab tshwj xeeb rau kev noj haus.
Dab tsi los txiav txim thaum loj nkag?
Thaum lub tsev tsim cov nqaij ntshiv lub cev, kev noj zaub mov ua ntej workout nrog rau kev noj haus tom qab ua si dhia ua lub luag haujlwm tseem ceeb tshaj plaws. Yog li ntawd, tsis tsuas yog ua tau zoo ntawm cov khoom noj yog qhov tseem ceeb tshwj xeeb, tab sis kuj yog kev tswj hwm kev noj zaub mov kom nruj. 2 teev ua ntej kev qoj ib ce, yuav tsum noj ib pluas mov, uas muaj ib feem ntawm cov carbohydrates (tsawg kawg 50-60 grams) thiab cov protein zoo (tsawg kawg yog 20-30 grams).Tom qab kev cob qhia, koj yuav tsum tau noj zaub mov me me tam sim ntawd (qhov no, txhua yam milkshake nrog txiv hmab txiv ntoo yog qhov tsim nyog, thiab los ntawm kev noj zaub mov kis las - ib feem ntawm tus nce), thiab 1.5-2 teev tom qab kev cob qhia, koj yuav tsum muaj zaub mov noj nplua nuj nyob hauv cov khoom noj sib xyaw ua ke thiab cov protein. Nws tseem siv tau los noj me ntsis ntawm cov carbohydrates nrawm rau khoom qab zib.
Los ntawm thiab loj, cov txheej txheem ntawm cov leeg ua lub cev tau tsim rau tib cov hauv paus ntsiab lus, tsis hais txog kev qoj ib ce ntawm cov kis las lossis lwm yam kev ntsuas.
Cov qauv hnyav ua rog
- Kev noj cov zaub mov muaj calorie ntau. Kev kis tau ntawm cov nqaij ntshiv loj, cov neeg ncaws pob kev noj haus txhua hnub yuav tsum muaj 60-70% ntawm cov zaub mov muaj calorie ntau. Tau kawg, koj tsis tuaj yeem thov txog cov txiaj ntsig kev noj qab haus huv ntawm kev noj zaub thiab txiv hmab txiv ntoo, tab sis nrog kev noj zaub mov kom ua kom cov leeg nqaij, fiber ntau yuav cuam tshuam nrog kev zom zaub mov kom zoo thiab ua rau lub cev nqus tau cov zaub mov tsis txaus. Yog li ntawd, qhov kev faib ua feem ntawm fiber ntau hauv kev noj haus ntawm cov neeg ncaws pob kis las thaum nce mus rau hauv cov leeg nqaij yuav tsum tsis pub ntau dua 20-30%.
- 6 zaub mov tauj ib hnub. 5 lossis 6 zaub mov noj nyob rau ib hnub yog tus naj npawb noj zaub mov zoo tshaj plaws rau ua kom cov nqaij leeg lub cev. Nrog rau kev noj zaub mov zoo li no, cov zom zaub mov tsis txhob siv ntau dhau, thiab cov zaub mov hauv cov ntshav hauv lub cev yog ib txwm tswj nyob rau hauv qee theem tsim nyog rau kev ua haujlwm zoo anabolism. Cov kev tshawb fawb lees paub qhov tseeb tias yog tias cov zaub mov ntau npaum li cas, tsim rau 5-6 pluas noj, yog noj hauv 2 lossis 3 pluas noj, tom qab ntawd cov khoom noj ntau dhau yuav muab khaws cia rau hauv cov rog thiab yuav tsis muaj txiaj ntsig rau lub cev. Ntxiv mus, nws tau raug pov thawj pom tseeb tias cov txiaj ntsig anabolic ntawm kev noj zaub mov kom ntev tsis pub dhau 3-4 teev.
- Cov proportions ntawm cov protein, carbohydrates thiab cov rog. Kev noj zaub mov zoo rau cov neeg ua kis las txhua hnub, uas nws lub hom phiaj yog kom cov leeg nqaij, yuav tsum muaj 50-60% carbohydrates, 30-40% protein, thiab 15-20% cov rog zoo. Hauv qhov no, koj yuav tsum siv cov khoom tseem ceeb (carbohydrates) ntau npaum li cas. Feem ntau ntawm cov protein tau pom zoo kom tau txais los ntawm cov zaub mov thiab tsis yog los ntawm kev ua zaub mov noj zaub mov. Nws yog qhov tsis txaus siab txhawm rau txiav cov roj tsawg (qis dua 10%) kom tsis txhob cuam tshuam cov metabolism hauv lub cev.
Los ntawm ua raws li cov ntsiab lus kev noj haus no, sib txuas nrog lawv txoj kev ua haujlwm kom yog, koj tuaj yeem nce cov leeg nqaij kom zoo.
Khoom noj khoom haus rau CrossFit rau qhov poob phaus
Ntau tus neeg sib tw kis las CrossFit, tshwj xeeb yog cov menyuam ntxhais, npau suav ntawm qhov poob phaus. Los ntawm lawv tus kheej, hla kev tawm dag zog yog qhov kev siv zog thiab, yog tias cov lus pom zoo hauv kev noj zaub mov raug ua raws, lawv pab ua rau kom raug thiab qhov zoo uas ua kom yuag.
Lub hauv paus ntsiab lus ntawm kev poob ceeb thawj yog: kom tsawg dua cov calories kom tsawg dua qhov koj tuaj yeem siv tau. Yog li, kev noj zaub mov kom yog rau lub cev yuag yog qhov tseem ceeb tshaj plaws rau kev ua kom yuag poob.
Dab tsi los xav thaum poob phaus?
Muaj ntau lub ntsiab lus yuav tsum xav txog thaum poob phaus.
- Tsis muaj qhov hnyav hauv zos los ntawm kev noj zaub mov zoo - qhov no yuav tsum nco ntsoov. Tib neeg lub cev siv cov rog ntau dhau ntawm kev ua rog, tiv thaiv kev tsis sib luag ntawm cov roj hauv lub cev. Feem ntau, ua ntej txhua yam, qhov kev txo qis hauv cov ntawv yog pom nyob rau sab qaum ntawm lub cev (muaj feem rau cov poj niam), uas yuav yuam kev los ntawm qee tus poj niam rau kev hlawv hauv zos, tab sis qhov no tsis yog. Qhov tseeb, cov txheej txheem ntawm cov roj hlawv cov roj yog txhais thoob plaws lub cev ib zaug, nws tsuas yog tias qhov tshwm sim tsis yog ib txwm pom.
- Lub cev yuag sai sai - qhov no yog qhov poob phaus tsis zoo. Qhov tshwm sim ntawm lub nrawm poob sai, qhov zoo tshaj plaws, yuav yog cov dej hauv lub cev, ntawm qhov phem tshaj - poob ntawm cov leeg nqaij thiab cov leeg keeb. Feem ntau, tom qab poob ceeb thawj sai, kev hnyav dhau los rov qab rau lub sijhawm luv luv nrog lub txheej txheem supercompensating thiab edema.
- Txhua tus tuaj yeem poob ceeb thawj. Nws yog qhov txaus los muab kev noj zaub mov kom tsawg los ntawm cov zaub mov lossis nce tsis tau ntawm lawv lub cev los ntawm kev ua si.
Xws li thaum ua kom lub cev muaj zog, muaj qee lub ntsiab cai hauv kev ua kom poob phaus, yog ua raws li, koj tuaj yeem ua tiav cov txiaj ntsig ntev.
Cov qauv qhia txog kev poob phaus hauv CrossFit
- Noj zaub mov kom tsawg-tsawg. Kev noj haus ntawm cov neeg ncaws pob uas xav ua kom yuag yuav tsum yog 70-80% cov zaub mov muaj calorie tsawg. Cov zaub mov zoo tshaj plaws thiab noj qab haus huv yog cov nplua nuj nyob hauv fiber ntau, uas ua rau kom muaj satiety sai, muaj cov calories tsawg thiab txhawb cov hnyuv. Tsis tas li, fiber ntau tuaj yeem txo qhov nqus ntawm cov carbohydrates thiab cov rog kom tau los ntawm cov zaub mov, kom lawv cov ncauj lus nkag mus rau hauv cov hlab ntshav.
- 6 zaub mov tauj ib hnub. Xws li txheej txheem ntawm cov leeg nqaij, thaum poob ceeb thawj, koj yuav tsum noj ntau (tsawg kawg yog 5-6 zaug hauv ib hnub) thiab hauv qhov me me. Nrog txoj kev noj no, lub zog los ntawm cov khoom noj yuav hloov mus ua lub zog kom muaj kev ua haujlwm tseem ceeb, thiab nws qhov tsis muaj peev xwm yuav tau them rov qab nrog kev pab los ntawm kev rog lub cev. Ib qho ntxiv, kev noj zaub mov no tso cai rau koj txo qis ntawm kev tshaib plab thaum nruab hnub thiab tiv thaiv cov kab mob ntawm lub plab zom mov.
- Tshem tawm cov carbohydrates yooj yim thiab txo cov rog. Cov khoom noj ua kom yuag yooj yim (yoo), thaum noj, ua rau cov ntshav qab zib nce siab, uas ua rau muaj qhov tsis pom kev zoo siab tsis pub dhau 15-20 feeb. Ntxiv mus, cov carbohydrates yooj yim muaj calorie ntau ntau thiab yog nqus sai heev, ua rau cov tshuaj insulin thiab ua rau cov txheej txheem ntawm cov rog cia. Cov rog kuj yog siab nyob hauv cov calories thiab tsis tas yuav tsum muaj ntau lub zog rau lub cev tsim los ntawm lub cev. Piv txwv li, yog tias koj noj 100 calories ntawm carbohydrates, ces 23 calories yog siv rau kev ua thiab txuag 77 calories ntawm carbohydrates. Tab sis yog tias koj noj 100 calories ntawm cov rog, ces tsuas yog 3 calories kom yuav tsum khaws lawv, thiab 97 calories tsuas yog hauv lub cev. Ntxiv mus, yog tias koj noj cov rog ntau dua li lub cev xav tau thaum lub sijhawm, tom qab ntawd cov lipase enzyme tau qhib, uas pib cov txheej txheem ntawm cov rog xa mus rau hauv adipocytes (cov roj ntsha rog). Txawm li cas los xij, nws tsis yooj yim sua kom txwv tsis pub cov roj ntau ntxiv, vim lawv yog lub luag haujlwm rau kev noj qab haus huv ntawm daim tawv nqaij, plaub hau thiab rau tes, nrog rau kev tswj cov qib tshuaj hormones hauv lub cev.
- Kev txwv noj ua ntej noj thiab tawm dag zog. Nws raug nquahu kom noj seem me ntawm 2 teev ua ntej kev cob qhia. Tam sim ntawd ua ntej pib ua haujlwm, koj yuav tsum tsis txhob noj, vim tias lub cev yuav tsum siv lub zog los ntawm nws cov rog rog, thiab tsis yog zaub mov. Tom qab kev cob qhia, nws raug nquahu kom tsis txhob noj txhua 2 teev, txij li lub sijhawm no tus nqi hauv lub cev ua rau nce siab zuj zus, thiab cov concentration ntawm cov roj ntsha hauv cov ntshav nce ntxiv. Yog tias koj noj txoj cai tom qab kev cob qhia, tom qab ntawd tag nrho cov rog yuav rov qab mus rau adipocytes (cov rog rog), thiab yog tias koj tsis noj, lawv yuav "hlawv".
Lub Limtiam CrossFit Menus
Hnub Monday | |
Thawj pluas mov: | 50 gram ntawm oatmeal lossis ib qho kev pabcuam ntawm oatmeal, ib qho tsawb me me lossis ob peb lub hlais ntawm cheese, ib khob ntawm kefir lossis cocoa. |
Ob pluas mov: | Peb lub qe tawv-zes lossis peb lub qe ntawm lub ncu, ib lub txiv ntoo me (txiv apple ntsuab lossis txiv kab ntxwv). |
Peb pluas mov: | Cov nqaij paum nqaij ci nqaij (150 grams) nrog taum ntsuab, zaub ntsuab zaub ntsuab nrog tshuaj ntsuab, ntsuab tshuaj yej lossis kas fes tsis muaj qab zib. |
Khoom txom ncauj: | 30-40 grams cov txiv ntoo los yog txiv ntoo qhuav, ib qho txiv kab ntxwv nruab nrab. |
Plaub pluas noj: | 100 gram ntawm cov ntses dawb, zaub xam lav nrog tshuaj ntsuab thiab kua mis nyeem qaub. |
Khoom txom ncauj ua ntej pw: | Ib khob (250 grams) ntawm ntuj yogurt lossis kefir. |
Hnub Tuesday | |
Thawj pluas mov: | Peb lub qe qe menyuam lossis 50 gram ntawm cov noob taum, ib lub txiv me me (txiv tsawb, txiv av lossis txiv pear), tshuaj yej ntsuab lossis khob mis. |
Ob pluas mov: | 100 grams ntawm yogurt ntuj thiab ib feem me me ntawm buckwheat porridge. |
Peb pluas mov: | Nqaij qaib fillet (150 grams) nrog durum pasta thiab cheese, qee cov zaub tshiab. |
Khoom txom ncauj: | 50 gram ntawm cov txiv hmab txiv ntoo qhuav lossis txiv hmab txiv ntoo loj (txiv tsawb, txiv ntoo lossis txiv av). |
Plaub pluas noj: | 150 grams ntses, ci nrog zaub, ib feem ntawm cov tsiaj qus, zaub xam lav tshiab. |
Khoom txom ncauj ua ntej pw: | Ib khob ntawm yogurt lossis 100 grams ntawm tsev cheese. |
Hnub Wednesday | |
Thawj pluas mov: | Cov nplej lossis oatmeal, cocoa, ob peb daim ntawm cheese. |
Ob pluas mov: | Ob lub qe tawv-tawv, ib qho txiv tsawb me me. |
Peb pluas mov: | 150 grams ntawm cov ntses ntswj nrog buckwheat thiab ntsuab taum, ib qho kev pab ntawm cov zaub ntsuab tshiab, ib khob ntawm kefir lossis mis nyuj. |
Khoom txom ncauj: | 100 gram ntawm tsev cheese lossis ib khob ntawm yogurt ntuj. |
Plaub pluas noj: | Qaib ntxhw fillet (150 grams) nrog zucchini thiab eggplants, ci hauv qhov cub, zaub xas lav nrog tshuaj ntsuab. |
Khoom txom ncauj ua ntej pw: | Ib khob yogurt lossis mis nyuj. |
Hnub Thursday | |
Thawj pluas mov: | Peb-lub qe omelet nrog nqaij nruab deg lossis kaus poom tuna, hlais ntawm cov qhob cij nplej, cocoa lossis ntsuab tea. |
Ob pluas mov: | Tag nrho cov qhob cij qhaub cij nrog cheese, lub khob mis. |
Peb pluas mov: | Nqaij qaib fillet (150 grams) nrog nceb thiab dos, ib feem ntawm tsho qos, ntsuab tshuaj yej. |
Khoom txom ncauj: | Ib lub txiv tsawb lossis ib txhais tes ntawm cov noob txiv (50 grams). |
Plaub pluas noj: | Cov ntses dawb (150 grams) nrog buckwheat, ib feem ntawm zaub ntsuab nrog tshuaj ntsuab. |
Khoom txom ncauj ua ntej pw: | Ib khob ntawm kefir lossis mis nyuj. |
Hnub Friday | |
Thawj pluas mov: | Buckwheat lossis oatmeal, ob peb daim ntawm cheese, cocoa. |
Ob pluas mov: | Peb-lub qe omelet lossis peb lub qe tawv-tawg, txiv ntoo me me (kua los yog pear). |
Peb pluas mov: | Nqaij nyuj los yog nqaij npuas ci (5.2911 oz) nrog durum pasta, zaub xam lav nrog zaub tshiab thiab tshuaj ntsuab, ntsuab tshuaj yej. |
Khoom txom ncauj: | Ib khob ntawm ntuj yogurt lossis 100 grams ntawm tsev cheese. |
Plaub pluas noj: | Nqaij qaib fillet (100 grams) nrog taum ntsuab thiab tswb kua txob, ib feem ntawm zaub xam lav. |
Khoom txom ncauj ua ntej pw: | Ib khob ntawm yogurt lossis kefir. |
Hnub Saturday | |
Thawj pluas mov: | Peb lub qe omelet nrog cheese thiab ib daim ntawm cov mov ci tag nrho, cocoa. |
Ob pluas mov: | Ib feem ntawm millet porridge nrog taub dag, ntsuab tshuaj yej. |
Peb pluas mov: | 150 grams ntawm cov nqaij ntshiv dawb nrog ci qos yaj ywm lossis nqaij nyug, ib qho ntawm cov zaub ntsuab tshiab, ntsuab tshuaj yej. |
Khoom txom ncauj: | Ib khob ntawm ntuj yogurt lossis 100 grams ntawm tsev cheese. |
Plaub pluas noj: | 150 grams ntawm qaib ntxhw fillet nrog ntsuab taum thiab buckwheat, ib qho kev pabcuam ntawm cov zaub ntsuab zaub ntsuab nrog tshuaj ntsuab. |
Khoom txom ncauj ua ntej pw: | Ib khob ntawm kefir lossis mis nyuj. |
Hnub Sunday | |
Thawj pluas mov: | Barley los yog nplej porridge, ob peb daim ntawm cheese, cocoa. |
Ob pluas mov: | Peb lub qe tawv-ib lub txiv, ib lub txiv me me (kua, pear lossis txiv kab ntxwv). |
Peb pluas mov: | 150 grams ntawm qaib ntxhw fillet nrog buckwheat lossis durum pasta, ib feem ntawm cov zaub tshiab zaub xam lav nrog tshuaj ntsuab thiab kua mis nyeem qaub. |
Khoom txom ncauj: | 50 gram ntawm cov txiv ntoo qhuav lossis ib qho tsawb me me. |
Plaub pluas noj: | 150 gram ntawm cov ntses liab nrog lub tsho qos yaj ywm, ib qho kev pabcuam ntawm cov zaub ntsuab zaub ntsuab nrog cov tshuaj ntsuab. |
Khoom txom ncauj ua ntej pw: | Ib khob mis lossis kua mis nyeem yog ntuj. |