Nyob twj ywm dej yog qhov tseem ceeb rau kev ua kis las. Rau cov kis las kom nyob hauv dej kom zoo yog tias lawv haus 1/2 rau 3/4 khob dej txhua txhua 15-20 feeb thaum ua exercise. Tab sis dej ntshiab tsis txaus. Qhov ntawd yog thaum uas kis las feem ntau tig mus rau kev haus dej haus zoo.
Yog tias koj ua ntev ntev, kev cob qhia los yog kev sib tw kom ntev tshaj li ib teev, nws yog ib qho zoo rau kev siv cov dej haus ua kom muaj dej tsis zoo thiab muaj ntsev ntau dua. Tsuas hloov dej yuav tuaj yeem ua rau lub ntsws tsis haum xeeb , los yog cov ntsev tsis muaj ntsev tsawg, uas tuaj yeem yog ib qho txaus ntshai. Kev haus dej haus cawv yog tsim los hloov cov roj ntsha (electrolytes), los yog ntsev. Ntau yam kuj hloov carbohydrates nyob rau hauv daim ntawv ntawm cov suab thaj kom koj tuaj yeem muaj koj lub zog ua kom tiav.
Thaum twg yuav tsum ncaws pob hloov cov kua?
Cov neeg ncaws pob uas siv sijhawm tsawg dua ib teev tuaj yeem hloov cov dej ntshiab nrog dej dawb xwb, tab sis kev haus dej haus cawv yeej pab tau rau cov neeg ncaws pob uas siv zog ua kom khov siab rau 60 feeb lossis ntau dua. Cov kua dej yog qhov yooj yim mus zom cov khoom noj khoom haus, thiab haus cov dej muaj 50 mus 100 calorie ntau ntau rau 8 ounces pab muab cov nqi zog ntawm kev qoj ib ce. Qhov no kuj tuaj yeem muab los ntawm lub zog gels, pas tuav, thiab lwm yam khoom noj, tab sis rau ntau tus neeg ncaws pob 'kua yog qhov yooj yim tshaj plaws kom tau cov khoom noj.
1) haus 8-10 Flu txhua 10-15 feeb thaum ua exercise thiab 2) Yog qoj ib ce ntev dua 90 feeb, haus 8-10 Flu ntawm ib qhov dej haus ( tsis muaj ntau tshaj 8 feem pua carbohydrate) txhua txhua 15 - 30 feeb.
Nws tsis pom zoo kom haus cov dej nrog ntau tshaj 8 feem pua carbohydrate vim tias nws nyuab dua zom, thiab nws yuav ua rau mob plab. Yog li txav deb ntawm cov kua qab qab zib xws li dej qab zib thiab kua txiv hmab txiv ntoo dawb huv.
Ntawm no yog qee qhov kev lag luam uas zoo tshaj plaws-kev haus dej haus kev xaiv ntawm lub khw:
1 - Gatorade
Calorie nyob rau hauv Gatorade: 50 (8 Flu oz)
Carbohydrate: 14gr
Sodium: 110mg
Tshuaj Phaus Dej: 30mg
Gatorade yog ib yam ntawm cov dej haus ua ntej tshaj plaws, tsim rau University of Florida Gators hauv xyoo 1965, thiab nws tseem yog ib qhov zoo tshaj plaws. Koj yuav pom nws muag muag thoob qab ntuj. Nws yog tsim los ua kom muaj ntsev thiab carbohydrate Koj tuaj yeem yuav nws cov kua dej nyob hauv cov fwj feem ntau ntawm cov khw muag khoom noj, los yog hauv daim ntawv hmoov kom sib tov nrog koj cov dej. Ntxiv nrog rau cov mis mos uas ntxiv cov suab thaj thiab sodium, lawv muaj Gatorade Endurance Formula uas muaj ntau dua electrolytes. Lawv kuj muaj G2 Low-Calorie Thirst Quencher rau cov neeg uas xav kom muaj suab thaj tsawg dua hauv lawv cov dej haus.
Ntau ntxiv
2 - Cytomax
Calories nyob hauv Cytomax: 100
Carbohydrate: 20g
Sodium: 80mg
Cov tshuaj hmoov: 150mg
Cytomax muaj cov kab mob carbohydrate thiab electrolytes. Cytomax tuaj rau hauv cov hmoov poom, koj ntxiv rau koj cov dej kom sib xyaw es tsis yuav nws ua ntej. Kuv xum lub txiv kab ntxwv vim nws tsis heev li iab raws li lwm yam flavours. Lub complex carbohydrates muaj nyob rau ntev ntev mus rau metabolize kom koj tsis muaj lub qab zib siab siab tom qab los ntawm kev sib tsoo. Hauv qab kab: nws ua qhov kev dag thiab ua rau koj tsiv.
Ntau ntxiv
3 - Accelerade
Accelerade muaj 4 mus rau 1 lub suab ntawm carbohydrate rau cov protein kom ceev zog ntawm carbohydrate lub zog mus rau hauv cov leeg, thiab zoo tagnrho ntawm cov yooj yim thiab complex carbohydrates kom sai thiab pab tau lub zog. Nws yog gluten dawb . Nws yog lwm yam kev haus dej haus dej muaj nyob rau hauv daim npav kom ntxiv rau koj lub fwj dej. Cov dej haus muaj dej qab zib muaj protein ntau thiab tau tuaj yeem pab nyob rau hauv cov haiv neeg, tab sis lawv muaj kev ntseeg zoo, uas xav tias lawv zoo li kev haus dej cawv rov qab tsis siv thaum ua lub caij ua haujlwm.
Ntau ntxiv
4 - Endurox
Endurox yog tsim los ua kev ua yeeb yam / rov qab haus dej. Qhov 4 txog 1% ntawm carbs mus rau cov tshuaj protein hauv Endurox® raug pom zoo rau kev siv tom qab koj cov workouts. Ntxiv nrog rau cov carbs thiab protein ntau, Endurox muab tag nrho cov vitamins, antioxidants, thiab cov amino acids uas koj lub cev xav tau zoo. Nws muaj glutamine , ib qho ntawm cov khoom noj rau kev tswj cov leeg nqaij thiab ua kom cov khw muag khoom noj tau ntxiv. Cov dej haus no muaj nyob rau hauv cov hmoov, koj yuav muab dej los yog kua txiv hmab txiv ntoo sib tov.
Ntau ntxiv
5 - Muaj Peev Xwm
Hwj chim yog lwm hom lag luam uas muaj ntau hom kev lag luam uas pom muaj ua ntej muag khoom noj khoom haus thiab cov khw muag khoom noj thiab kuj muaj nyob rau hauv daim ntawv uas muaj powdered. Nws muab cov electrolytes thiab B vitamins thiab suab thaj. Lawv kuj muaj Powerade Zero nrog pes tsawg calorie rau cov neeg uas xav tsuas cov electrolytes thiab tsis qab qab zib. Cov Phiaj Xoom Zog yog lwm txoj kev ntxiv los ntxiv tsw thiab electrolytes rau dej tsis ntxiv cov suab thaj.
Ntau ntxiv