Koj puas paub yuav ua li cas noj kom tau nqaij loj?

Yuav ua li cas mus noj mus nce nqaij loj? Xws li ib tug lo lus nug kev nyuaj siab los ntawm cov ncaws pob, bodybuilders thiab lwm cov neeg uas xav kom tau txais los ntawm txoj kev kawm nyhuv. Nyob rau hauv thiaj li yuav nrhiav kom paub cov lo lus teb rau lo lus nug no, koj yuav tsum to taub dab tsi yog nyob rau hauv cov zaub mov. Nws yuav tsum tau muab faib mus rau hauv tej cheebtsam raws li cov proteins uas, Sibhawm, carbohydrates, ntau yam vitamins thiab minerals. Tag nrho cov ntawm lawv yog cov tseem ceeb rau lub tsev nqaij ntawm tus tib neeg lub cev pob txha. Koj yuav tsum to taub yuav ua li cas noj kom tau nqaij loj, nws yeej muaj tseeb mus ua ke lub Cheebtsam rau hauv dab tsi Koob lawv yuav tsum tau nyob rau hauv lub cev. Nws yuav tsum tau pib nrog lub protein raws li nws yog lub ntsiab lub tsev cov ntaub ntawv uas rau cov leeg. Protein los nyob rau hauv ob hom: tsiaj thiab zaub keeb kwm. Tsiaj protein - nyuj, yaj, nqaij npuas, nqaij qaib, ntses, thiab ib tug ntau yam ntawm khoom noj siv mis. Zaub roj - kua cov khoom, ceev, cereals (semolina, buckwheat, pias). Lawv txawv nyob rau hauv digestibility thiab lub cev cov ntsiab lus ntawm 100 grams ntawm cov khoom.

Yuav ua li cas mus noj mus nce nqaij loj los ntawm kev siv ntawm cov protein, carbohydrates thiab nqaijrog?

Ua li no, muaj peb cov kev cai:

• noj ntau;
• diversify lub noj mov nrog ib tug txawv hom ntawm cov protein;
• Protein yog yuav tsum tau mus ntsuas, ib zaug muab tshem tawm los ntawm lub cev.

Carbohydrates yog qhov tseem ceeb ntawm lub zog thiab yog ob hom: yooj yim thiab complex. Yuav ua li cas mus noj carbohydrates mus nce hnyav? Nws tag nrho cov nyob rau hauv lub sij hawm ntawm haus. Tej yam yooj yim carbohydrates uas yuav tsum tau sai li sai tau tom qab qoj ib ce rau recuperate, replenish lub insulin thiab glycogen. Tom qab kawm tiav rau xyoo kawm ntawv insulin nws yuav siv sij hawm tag nrho lub luag hauj lwm rau cov kev hloov ntawm kiag li rau tag nrho cov as-ham rau lub hlwb - thiab nws yog tsis tshua muaj tsim nyog, raws li leeb protein synthesis rau lawv muaj nqaij. Complex carbohydrates yog maj mam absorbed rau hauv cov hlab ntsha. Yog li ntawd, lawv yuav tsum tau haus ib teev ua ntej kev kawm thiab txoj cai tom qab kev kawm yooj yooj yim - mus them rov qab cov carbohydrate-protein qhov rais.

Sibhawm yog muab faib ua ob hom: zaub thiab tsiaj keeb kwm. Ncaws pob muaj ntau nyiam zaub rog, raws li lawv muaj feem ntau yuav pab tau. Tab sis nws tsis yog tsim nyog los tshem koj noj cov zaub mov ntawm tag nrho cov tsiaj, vim hais tias lawv yog lub hauv paus ntawm cov tshuaj hormones uas yog qhov tseem ceeb rau lub qub kev loj hlob ntawm tus kab mob. Cov pom zoo txhua hnub koob tshuaj ntawm cov rog yuav tsum tsis txhob ntau tshaj 30% ntawm tag nrho cov khoom noj. Nce nqaij loj tsis muaj roj yog tau los ntawm restricting qhov kev siv ntawm tej yam khoom. Yuav ua li cas mus nce nqaij loj?

Tshwj Xeeb zaub mov manufacturers raug caw ncaws pob tau mus cuag lawv cov hom phiaj. Nyob rau hauv kev nws yog pom zoo kom noj cov protein ntau thiab creatine rau bulking leeg. Zoo muab nyiam protein. Nws yog ib qho tseem ceeb yuav tau nco ntsoov hais tias tus mob loj tshwm sim thaum lub sij hawm ib ce muaj zog thiab thaum lub sij hawm so. Yog li ntawd, koj yuav tsum tsis txhob yuav overloaded, muaj txaus pw tsaug zog thiab noj kom zoo. Raws li tag nrho cov saum toj no cov lus pom zoo, cov neeg ua hauj lwm ntawm yuav ua li cas noj kom tau nqaij loj, koj yuav tau daws.