Yuav Noj Li Cas Zoo Rau Kev Noj Qab Haus Huv thiab Kev Khiav Qis
Raws li tus khiav, koj cov khoom noj thiab khoom noj haus tseem ceeb heev tsis yog rau kev tswj hwm kev noj qab haus huv, tab sis kuj txhawb kev ua kom tau zoo . Kev noj zaub mov thiab dej kom ntau tuaj yeem ua tau lossis ua txhaum ib txoj haujlwm lossis kev sib tw, thiab tseem cuam tshuam li cas cov neeg khiav dej num xav, ua haujlwm thiab xav.
Kev ntsuas khoom noj khoom haus rau cov neeg noj qab nyob zoo yuav tsum muaj xws li: carbohydrates, protein, nqaij, vitamins, thiab lwm yam minerals.
Nov yog qee cov lus qhia yooj yim rau kev noj qab haus huv, kev noj qab nyob zoo.
Carbohydrates - Lub Koom Haum Zog Zoo Tshaj Plaws
Raws li khiav, carbohydrates yuav tsum ua li 60 txog 65% ntawm koj cov calorie tag nrho . Tsis tas li ntawd, cov carbs yog qhov chaw zoo tshaj plaws rau cov neeg ncaws pob. Kev tshawb nrhiav pom tau hais tias kom muaj zog thiab ntev mus ntev, peb lub cev ua hauj lwm ntau dua nrog cov carbs tshaj lawv ua nrog cov nqaijrog los yog cov rog. Cov nplej tag nrho, steamed los yog boiled nplej, qos yaj ywm, txiv hmab txiv ntoo, zaub txhawv nplej, thiab tag nrho cov qhob nplej yog qhov chaw zoo carb.
Protein
Protein yog siv rau qee lub zog thiab kho cov nqaij mos thaum lub sij hawm kawm. Ntxiv nrog rau qhov tseem ceeb, protein ntau yuav ua rau koj zoo siab ntev, uas yuav pab tau yog tias koj tab tom sim poob phaus . Protein yuav tsum tsim txog 15% txog 20% ntawm koj txhua hnub kom tsawg. Cov neeg khiav dej num, tshwj xeeb tshaj yog cov neeg khiav mus ntev, yuav tsum haus .5 rau .75 gram ntawm cov protein ib phaus ntawm lub cev qhov hnyav.
Sim ua kom pom cov protein ntau uas muaj roj tsawg thiab roj cholesterol xws li cov nqaij ntshiv, ntses, khoom noj khoom haus tsawg, nqaij qaib, cov nplej, thiab noob taum.
Rog
Ib qho khoom noj muaj roj tuaj yeem ceev ntim rau ntawm qhov phaus, yog li ua tiag tiag kom tsis pub tshaj 20 mus 25% ntawm koj cov zaub mov noj tag nrho los ntawm cov rog. Khaub ncaug rau cov khoom noj uas tsis muaj roj tsawg thiab roj cholesterol.
Cov zaub mov xws li cov txiv hmab txiv ntoo, roj, thiab dej ntses dej txias muab cov rog tseem ceeb hu ua omega-3s uas tseem ceeb heev rau kev noj qab haus huv thiab tuaj yeem pab tiv thaiv kom txhob muaj kab mob. Cov kws kho mob feem ntau xav tau li 3,000 mg ntawm omega-3 rog ib hnub.
Vitamins
Runners tsis tau lub zog los ntawm cov vitamins, tab sis lawv tseem yog ib feem tseem ceeb ntawm lawv cov khoom noj. Kev qoj ib ce yuav tsim tau cov ntsiab lus hu ua dawb radicals, uas tuaj yeem ua rau hlwb puas. Vitamins C, E, thiab A yog antioxidants thiab muaj peev xwm neutralize dawb radicals. Tau txais koj cov vitamins los ntawm cov khoom noj tag nrho yog qhov zoo rau cov khoom siv ntxiv; nws tsis muaj cov pov thawj muaj zog uas siv kev pab txhawb kev kho mob lossis kev ua kis las.
Cov zaub mov
Calcium: Ib qho khoom noj khoom haus nplua nuj calcium uas yog qhov tseem ceeb rau cov neeg khiav dej khov kom tiv thaiv kev mob txhav txhav thiab txhoj nyuaj siab . Cov tshuaj zoo calcium muaj xws li cov khoom siv mis nyuj uas muaj roj tsawg, cov kua txiv hmab txiv ntoo uas muaj calcium uas muaj zog, zaub zaub, taum, thiab qe. Koj lub hom phiaj yuav tsum yog 1,000 mus rau 1,300 mg ntawm cov tshuaj calcium uas tauj ib hnub.
Hlau: Koj xav tau cov tshuaj no kom xa oxygen rau koj lub hlwb. Yog tias koj muaj khoom noj tsis zoo, koj yuav hnov qaug zog thiab rog, tshwj xeeb tshaj yog thaum koj khiav. Txiv neej yuav tsum tsom rau 8 mg ntawm ib hnub, thiab cov poj niam xav tau 18 mg. Cov khoom zoo ntawm cov hlau muaj xws li cov nqaij ntshiv ntshiv, cov zaub nplooj ntsuab, cov txiv ntseej, cov cw, thiab cov pob txha.
Sodium thiab lwm yam electrolytes: Cov nqi me me ntawm sodium thiab lwm cov electrolytes yog poob los ntawm hws thaum ua exercise. Feem ntau, cov electrolytes raug hloov yog tias koj ua raws li kev noj zaub mov. Tab sis yog tias koj pom koj tus kheej cov khoom noj khoom noj khoom haus, nws yuav yog koj lub cev txoj kev qhia koj kom tau txais ntau sodium. Sim haus dej haus cawv lossis noj mov qee yam ua ntej tom qab exercise. Yog tias koj khiav ntev tshaj li 90 feeb, ces koj yuav tsum xav hloov cov roj ntsha hauv koj cov roj ntsha los ntawm kev haus dej haus cawv los yog noj ntsev thaum koj caij.
Source:
Phau Ntawv Qhia Noj Zaub Mov, Tebchaws Asmeskas Doping Agency, 2014.