Koj Yuav Tsum Tau Noj Thiab Haus Rau Koj Li Cas?
Tom qab ntev taug kev los yog ib txoj kev ua haujlwm khaus, koj cov leeg tau siv lawv lub khw muag khoom noj thiab xav tau cov carbohydrates thiab cov protein kom pab lawv ntxiv thiab rov tsim dua . Txawm hais tias koj taug kev tsuas mus tua cov calorie ntau ntau, yog tias koj tau tso rau hauv kev sib ntsib ntev ntev ntawm ob teev los yog ntau dua koj yuav tsum muaj kev haus dej cawv los yog khoom txom ncauj . Cov lus nug yog, qhov zoo tshaj yog kev noj khoom txom ncauj zoo li cas?
Npaum Li Cas Ntau Npaum Carbohydrate thiab Cov Khoom Noj Uas Yuav Tsum Tau Rov Qab Haus Dej thiab Khoom Noj?
Kev soj ntsuam ntawm txoj kev tshawb fawb hais tias ib pob kab uas muaj carbohydrates ib kilogram ntawm lub cev qhov hnyav ib teev yog tsim nyog rau kev rov qab. Rau ib tug neeg 150-phaus, nws yog 68 grams carbohydrates, lossis yam koj xav pom hauv Snickers tuav lossis hauv 36 ounces ntawm thawj Gatorade. Qhov no yog qhov ntau ntau qab zib kom noj.
Muab cov protein ntau ntxiv rau cov carbohydrates hauv ib qho 1-rau-4 tso cai rau lub cev siv cov carbohydrates zoo dua. Yog tias koj tsis xav noj ntau npaum li ntawd, cov piam thaj uas koj noj ntawd yuav siv ntau dua los kho cov khw muag khoom noj hauv cov leeg. Qhov ntawd yuav yog 17 grams ntawm cov protein rau ib tug neeg uas ntsuas phaus 150 phaus.
Ntau cov dej qab zib thiab cov dej tuav tau nrog cov protein 1-rau-4 rau carbohydrate piv. Cov protein, los yog amino acids, qee cov dej qab zib rov qab thiab cov pas tuav kuj yog siv los tsim kho thiab kho cov leeg nqaij.
Cov Khoom Noj Thiab Cov Khoom Txom Ncauj
Cov khoom noj txom ncauj rov qab nrog ib tug 1-rau-4 ratio ntawm cov protein rau carbohydrate yuav siv tau rau qhov chaw ntawm cov dej qab zib rov qab, tsuav yog dej rov ua tib lub sijhawm.
Muaj ntau lub hwjchim muaj protein ntau yog muag thaum noj khoom txom ncauj. Lawv yooj yim yog tias koj tsis nyob hauv tsev thiab yuav ua haujlwm rau lub hom phiaj ntawd. Tab sis koj tuaj yeem siv lwm txoj kev los ntawm koj lub pantry los yog tub yees uas kim tsawg dua. Yog tias koj siv cov khoom noj tag nrho koj tuaj yeem paub tseeb tias koj tsis tau txais cov khoom siv tsis zoo thiab cov tshuaj txhuam.
Ntawm no yog qee cov tswv yim rau kev ceev nrooj khoom noj khoom txom ncauj:
- Bagel nrog txiv laum huab xeeb los yog roj tsawg
- Smoothie nrog mis nyuj, txiv hmab txiv ntoo, thiab txiv ntoo butter
- Greek yogurt nrog txiv hmab txiv ntoo
- Hummus nrog pita
- Txiv tsawb nrog txiv ntseej butter
- Cov qos yaj ywm los yog qos yaj ywm zoo siab nrog cov qis qaub nplaum los yog cov kua qaub qe, cov ntses, lossis taum.
- Kua los yog txiv moj coos nrog cheese
Cov Dej Qab Zis thiab Chocolate Mis
Cov dej qab zib tsawg tsawg thiab cov dej qab zib rov qab xws li Accelerade thiab Endurox muab cov protein thiab carbohydrate rau ib qho ntawm 1-rau-4. Cov kev tshawb fawb pom tau tias qhov no ua ke yuav txhawb kev ua tau zoo thiab txo cov radicals dawb thiab cov leeg mob thaum piv rau dej haus cov dej uas tsuas hloov cov carbohydrates thiab electrolytes, xws li Gatorade thawj.
Koj yuav pom cov kua txiv hmab txiv ntoo uas muaj chocolate rau ntawm qhov kawg ntawm marathons thiab ib nrab-marathons. Nws yog tus nqi qis dua rau cov dej qab zib ntau dua. Chocolate cov kua mis yuav tsum tau pom zoo tam sim ntawd tom qab ua si thiab dua ntawm ob xuab moos tom qab qoj ib ce. Qhov no zoo nkaus li pab txo kev puas siab ntsws. Kev tshawb ntawm cyclists piv cov mis nyuj chocolate thiab carbohydrate hloov rov qab haus dej tsawg dua ntawm ib qho enzyme uas tso tawm thaum nqaij ntshiv puas ntsoog rau cov neeg uas muaj mis nyuj chocolate. Tsis muaj qhov sib txawv hauv kev ua yeeb yam los ntawm ob pawg neeg ncaws pob ntawm lawv cov kev ua haujlwm tom ntej.
Tus nqi ntawm cov mis nyuj uas siv mis nyuj siv mis nyuj yog 1.0 mus 1.5 gram ib kilogram ib xuab moos, uas yuav tsawg dua ib nrab ntawm ib teev twg rau ib tug neeg uas hnyav 150 phaus.
Kev haus dej qab zib rov qab los pab tau dej rov qab los rau lub cev tom qab ib txoj haujlwm. Nws yog ib qho tseem ceeb uas yuav tsum tau ua kom cov kua qaub tshaj tawm hws. Cov neeg taug kev muaj kev mob kev nkeeg yuav tsum haus dej haus tam sim ntawd tom qab ib txoj kev mus ko taw ntev thiab haus cawv ntxiv thaum lawv xav tias nqhis dej.
Lo Lus Ntawm
Thaum koj ua tiav qhov kev ua haujlwm lossis kev sib tw ua kom tiav, koj lub cev xav tau kev pabcuam los kho lub zog ntawm tes, kho cov leeg, thiab tsim kev tsim tshiab kom koj cov nqaij ntshiv.
Kev noj khoom txom ncauj yog thawj kauj ruam ntawm tus txheej txheem. Ua raws li nws nrog ib pluag mov noj thiab pw tsaug zog zoo hmo.
> Qhov chaw:
> Beelen M, Burke LM, Gibala MJ, van Loon L JC. Cov tswv yim zoo rau kev txhawb nqa Postexercise rov qab. Int J Kev Ua Si Nutrition Exerc Metab. 2010 Dec; 20 (6): 515-32.
> Betts JA, Williams C. Kev Lom Zem Rov Qab Los ntawm Kev Nyuaj Siab: Tshawb nrhiav kom pom tau tias yuav siv cov pa cov protein ntau kom pom cov txiaj ntsig ntawm Carbohydrate Cov Tshuaj. Cov Kev Ua Si Med. 2010 Nov 1; 40 (11): 941-59.
> Pritchett K, Npis Sov P, Pritchett R, Ntsuab M, Katica C. Cov teeb meem ntawm chocolate mis nyuj thiab kev lag luam rov qab rau postexercise rov qab indices thiab endurance cycling kev ua tau zoo. Applied Physiology, Khoom Noj, thiab Cov Metabolism . 2009; 34 (6): 1017-1022. doi: 10.1139 / h09-104.
> Pritchett K, Pritchett R. Cov Chocolate Mis nyuj: Lub Tsev Noj Qab Haus Huv Rov Qab Mus Ua Si Ncaj Ncees Kev Ua Si. Cov Ntsiab Hais Txog Kev Noj Qab Haus Huv Rau Kev Noj Qab Haus Huv thiab Kev Ua Si . 2012: 127-134. doi: 10.1159 / 000341954.