Qhov tseeb txog Carbs, Proteins thiab Fats
Khoom noj khoom haus myths ib puag ncig carbohydrates, proteins, thiab nqaijrog tau ua rau tsis meej pem thiab kev nyuaj siab txog yuav noj li cas rau kev nyab xeeb kev vam meej . Kev noj zaub mov tshiab tshiab nce mus txhua lub sij hawm qhia peb kom tsis txhob noj no los yog tias tawm hauv tawm cov tseem ceeb hauv kev lag luam feem ntau. Muaj ntau cov khoom noj uas tsis muaj kev sib tw thiab raws li kev tshawb nrhiav yuav ua rau tsis raug. Nws yog ib qho tseem ceeb kom to taub txog lub cev kom tag nrho cov me nyuam kawm ntawv rau kev noj qab haus huv thiab kev noj qab haus huv txhua yam.
Muab Pov Tseg Cov Khoom Cuav
Kev noj qab nyob zoo yuav tsum tsis txhob xav tias zoo nkaus li lub nra lossis txoj kev nyuaj. Dispelling lub myths txog qhov tseem ceeb macronutrients yuav pab txo cov kev nyuaj siab nyob ib ncig ntawm kev noj qab haus huv. Koj lub cev yuav tsum muaj protein ntau, zoo carbohydrates, thiab nqaijrog kom noj qab nyob zoo thiab haum. Noj tag nrho cov macronutrients yog ib qho tseem ceeb rau kev noj zaub mov kev vam meej .
Cov pluas noj pom zoo kom tshem tawm cov qhov tseem ceeb ntawm cov me nyuam yuav tsum nce ib qho xim tsis zoo. Dumping cov khoom noj khoom haus cuav yog thawj kauj ruam rau kev noj mov zoo thiab yog vim li cas tag nrho cov macronutrients tseem ceeb.
Carbohydrates Ua Rau Kuv Rog
Cia li hais lo lus "carbs" tuaj yeem qhib ib lub tswv yim ntawm cov lus piav qhia ugly thiab tsa pob muag. Peb tau los ntseeg hais tias carbohydrates tsis zoo thiab qhov ua rau tsis muaj rog thiab muffin saum. Tag nrho cov carbs tau noj ib qho hnyav tsoo thiab xav tawm txwv los ntawm ntau "fad noj" . Lawv tau raug yuam kev liam tias yuav ua rau hnyav nce thiab rog.
Kev noj zaub mov ua lag luam tau ua tiav zoo li cas peb xav txog cov carbohydrates. Hmoov tsis, ntau ntawm cov neeg pab leg ntaubntawv tsis muaj tseeb. Cov khoom noj khoom haus no tau ua dhau heev li nyob rau hauv ib co khoom noj pluas noj, cov carbs yog sab nraud tawm.
Carbohydrates yog ib qho tseem ceeb ntawm kev noj qab haus huv thiab thawj qhov chaw ntawm lub zog rau kev noj qab haus huv thiab kev nyab xeeb. Qhov no txhais tau hais tias lub cev yuav tsum muaj ntau cov carbs ua haujlwm ntawm cov qib siab zoo.
Muaj dab tsi sib txawv ntawm qhov zoo thiab phem carbohydrates thiab tsuas xav thaum nws los noj zaub mov. Tshem tawm cov zoo carbs zoo li tsis txuas koj lub tsheb nrog hwm roj. Peb lub cev tsuas ua tsis tau yam tsis muaj kev noj qab haus huv carbohydrates.
Raws li kev tshawb nrhiav, carbs raug pom los tiv thaiv lub cev tiv thaiv kab mob thiab qhia kom txo tau txoj kev pheej hmoo ntawm lub plawv. Noj qab nyob zoo carbohydrates kuj tau hais kom pab nrog poob thiab tuav lub hom phiaj ntawm qhov hnyav.
Tsis muaj teeb meem dab tsi ntawm cov khoom noj khoom haus uas xav kom koj ntseeg, kev noj haus zoo nyob hauv whole grains, kom ntau ntau cov txiv hmab txiv ntoo, thiab zaub yog qhov tseem ceeb rau lub cev thiab noj qab haus huv lub cev.
Kuv Yuav Tsum Noj Tsuas Noj
Protein yog powerhouse macronutrient rau cov leeg rov qab. Qhov no txhais tau hais tias lub cev yuav tsum muaj ntau cov protein ntau rau kev noj qab haus huv thiab kev nyab xeeb . Hmoov tsis, ntau cov khoom noj tau noj haus tau txais kev noj mov ntau tshaj qhov yuav tsum tau ua kom zoo dua thaum nws los txog protein ntau. Qee qhov kev noj haus tau tseem pom zoo noj cov protein xwb li qhov zoo tshaj plaws kom poob phaus.
Noj protein ntau tshaj txhua hnub yuav tsum muaj lossis kev pom zoo yuav muaj teebmeem rau kev qee zaum qee zaum. Lub cev hloov cov protein ntau lossis cov amino acids mus ua ketones. Ketones yog ua los ntawm lub siab thaum noj ntau dhau cov protein ntau yog siv los ua lub zog. Tus txheej txheem no yog taxing rau daim siab thiab lub raum thiab qhov muaj feem yuav muaj kev phom sij.
Lub cev tsuas tsis khiav ntawm protein ntau xwb thiab yuav tsum tau carbohydrates thiab nqaijrog ua thawj lub zog. Raws li kev tshawb nrhiav, tus kheej-noj cov khoom noj uas tsuas pub noj zaub mov xwb yog qhov kev poob phaus tsis zoo .
Protein intake yuav txawv rau ib tus neeg thiab ib qho tseem ceeb ntawm kev noj cov khoom noj kom haum. Noj ntau cov khoom noj qab haus huv los ntawm cov protein ntshiv, noj qab nyob zoo, thiab cov rog yuav tsum txo kom txhob muaj rog thiab nce nqaij.
Noj Cov Khoom Yuav Ua Rau Kuv Rog
Fats zoo li carbohydrates tau poob prey rau qhov tsis zoo xyuas tau ua rau ntau tus neeg xyeej lawv zoo li tus kab mob plague. Qhov teeb meem yog hom roj neeg noj haus. Tsis yog txhua txhua tus rog muaj kev vaj huam sib luag thiab noj rog tsis ua rau peb rog. Peb lub cev yuav tsum muaj roj noj qab nyob zoo kom ua tau zoo thiab txawm tias yuav poob rog.
Cov rog ua qhov zoo rov qab los ua ib qho kev noj qab haus huv tseem ceeb rau peb kev noj haus. Qhov no txhais tau hais tias peb lub cev yuav tsum muaj ntau yam rau kev noj qab haus huv thiab kev nyab xeeb.
Raws li kev tshawb nrhiav, noj zaub mov noj qab haus huv pab nrog poob thiab tuav lub plawv zoo. Kev noj haus cov khoom noj haus pom zoo kom pom li 20-35 feem pua ntawm peb cov calorie txhua hnub yuav tsum yog los ntawm cov rog noj qab nyob zoo.
Ua tsaug peb tab tom pib to taub txog qhov tseem ceeb ntawm kev noj qab haus huv yam li ib qho tseem ceeb ntawm kev xuas khoom noj.
Haus dej ntau heev tsis zoo
Dej noj tau los ua qhov teeb meem muaj teeb meem. Peb tau pib nug yog tias haus dej ntau dhau yog qhov tsis zoo.
Haus dej ntau yog qhov tseem ceeb rau lub cev noj qab haus huv thiab cov dej kom zoo. Peb tsis tuaj yeem cawm tsis tau dej thiab nws muaj ntau tshaj 60 feem pua ntawm tib neeg lub cev. Dej haus yog tiag tiag tsis muaj lub hlwb thiab tshwj xeeb tshaj yog tias koj nyob hauv kev qhib rau kev nqhis dej. Yog tias koj nqhis dej, koj lub cev tab tom qhia koj haus dej haus.
Lub cev hlub dej thiab siv nws nyob rau txhua theem ntawm kev mob ntawm peb cov ntshav rau peb cov ntshav, lub plawv, lub ntsws, thiab tawv nqaij. Xav txog dej ua ib qho tsim nyog yuav tau txais kev pab xws li khoom noj tuaj yeem pab ua rau koj cov dej kom tsawg. Muaj ntau cov kev pabcuam kev noj qab haus huv los ntawm cov tawv nqaij ntawm qhov muag poob mus rau qhov hnyav tau muaj feem xyuam nrog nyob rau hauv.
> Qhov chaw:
> Alexandra Caspero, MA, RD, Protein thiab Athletes - Koj Muaj Ntau Npaum Li Cas?, Kev Noj Qab Haus Huv thiab Noj Kev Noj Haus , 12-10-14
> Dominique Adair, MS, RD, Khoom noj khoom haus thiab Endurance Athlete - Noj cov Khoom Noj Ncauj Ncig, Lub Teb Chaws No Kev Noj Qab Haus Huv Rau Kev Ua Si , 2014
> Harvard Lub Tsev Kawm Ntawv Kev Noj Qab Haus Huv, Cov Quav thiab Cov Cholesterol: Tawm Tsam Phem, Ua Zoo, 2015