Cov 7 hwjchim zaub mov tuaj yeem txhawb koj lub zog lossis pab koj rov qab tau tom qab koj caij.
Rau theem pib, khoom noj khoom haus ua rau roj rau koj cov workouts - tab sis tsis yog txhua hom roj yog sib npaug raws li qhov zoo. Ib yam li nrog lub tsheb, koj tuaj yeem sau koj lub thawv nrog roj-octane lossis pheej yig roj. Nco ntsoov, koj lub cav yuav khiav ntawm txoj kev twg, tiam sis koj tsis tshua xav tau tib theem ntawm kev ua tiav ntawm ob qho tib si-thiab zoo ib yam li cov zaub mov thiab koj lub cev. Cov nram qab no xya cov khoom noj yog xaiv cov khoom siv hluav taws xob kom muaj kev sib tw rau hauv tsev, muab koj lub zog ua kom tau zoo, los yog pab koj rov qab tau tom qab. Bon appetit!
1 - Oatmeal
Ib qho zoo ntawm cov nplej thiab cov fibulub phos yaj ywm, cov ntoo uas tsis tsim cov zaub mov muaj cov roj ua kom muaj zog xws li folate, potassium, magnesium, iron, zinc, thiab kev noj qab haus huv mono- thiab polyunsaturated rog. Oatmeal yuav ua tau qab zib los yog savory, nyob ntawm seb koj ntxiv rau lawv - thiab nws tuaj yeem "npaj ua ntej kom koj muaj tsawg tshaj plaws ua ntej ua ntej thaum sawv ntxov," hais tias Leslie Bonci, MPH, RD, tus thawj coj ntawm kev noj haus huv ntawm University of Pittsburgh Qhov Chaw Kho Mob thiab tus sau phau ntawv tsheb tuam koj lub taub hau tua . Ntxiv rau, kev noj haus oatmeal pab txoj kev satiety (kev xav ntawm fullness), raws li kev tshawb fawb los ntawm Louisiana State University.
2 - Greek yogurt
Ib qho chaw zoo ntawm cov tshuaj calcium, potassium, thiab vitamin B-12, cov roj tsawg yog cov kua qe yog cov khoom zoo tshaj plaws ntawm cov carbohydrates thiab cov protein ntau hauv cov khoom xa tawm. Cov khoom noj protein siab muaj zog ntev vim tias nws yuav siv sij hawm ib lub sij hawm mus zom zaws thiab cov carbs muab lub zog ua haujlwm luv luv kom tau koj lub taub hau. Dab tsi ntau tshaj li, noj cov khoom muaj protein ntau dua Gourmet yogurt raws li cov khoom noj txom ncauj ua rau muaj kev siab ntsws thiab muaj lub siab xav noj dua ntau dua cov qe zaub mov qe ua, raws li kev tshawb fawb los ntawm University of Missouri.
3 - Almonds
Xyoo 2014 txoj kev tshawb fawb ntawm lub International Society of Sports Khoom noj khoom haus tau pom tias thaum kawm tiav cyclists tau siv 75 gram ntawm almonds ua ntej kev sab nraud cycling, lawv tau them ntau nrug thiab ua ntau dua li thaum lawv noj tib lub xov tooj ntawm cov calorie ntau ntau los ntawm ib cov zaub mov . (Almond butter kuj yog ib qho kev xaiv zoo zog-boosting kev xaiv.) Dab tsi ntau tshaj, almonds muaj ib qho kev sib txuam nrog cov protein ntau, cov carbs, fiber, thiab noj qab nyob zoo sib xws, nrog rau magnesium, potassium, calcium, iron, zinc, folate, thiab vitamin E. Cov nutrients no pab tiv thaiv oxidative kev nyuab siab, ua rau cov pa oxygen nce, thiab pab koj lub cev tsis muaj zog ntawm lwm cov khoom noj uas koj noj.
4 - Tuna los yog ntses liab
Dhau li ua ib lub pob ntawm cov protein ntshiv, uas muab qeeb qeeb, muaj ntau ntxiv nyob rau hauv cov ntshav qab zib, tuna thiab ntses liab nrog load nrog omega-3 fatty acids, uas ua rau mob hauv lub cev; qhov no tig tuaj rau koj qhov kev ua haujlwm thiab kev ua haujlwm ntawm koj lub plawv thiab lwm yam kabmob, yog li pab koj xav tias tsis muaj roj ntau. Cov ntaub ntawv pov thawj ntawm Australia tau tshawb pom tias thaum muaj kev kawm zoo caij tsheb kaujvab caij tsheb kauj vab nyob ntawm 55 feem pua ntawm lawv cov haujlwm tho txawv hauv ob qho kev sib txawv (tom qab siv cov roj txiv roj los yog cov ntses roj cov ntses), lawv lub plawv dhia thiab cov pa oxygen raws li lawv tig mus rau lub ntsiab lus ntawm exhaustion tom qab nqos cov ntses roj.
5 - Txiv tsawb
Nyob rau xyoo 2012, cov kws soj ntsuam ntawm Appalachian State University pom tau tias thaum cov tub rog tau siv lub sijhawm sib tw 75-lub caij sib tw, lawv qhov kev sib tw cycling thiab lawv lub cev muaj peev xwm siv roj tau ntau dua li thaum lawv tau muab 6% carbohydrate dej haus. Dab tsi ntxiv, bananas yog nplua nuj nyob hauv potassium, cov vitamins A thiab C, folate, thiab cov hmoov nplej resistant, ib hom fiber ntau hauv koj lub cev tsis nqus tau, yog li ntawd lawv kom koj muaj puv sij hawm ntev dua. Bananas yog ib qho tshwj xeeb tshaj yog qhov zoo ua ntej pib qhov cub roj.
6 - Zib ntab
Thaum cov neeg soj ntsuam ntawm Lub Koom Haum Cooper rau Cov Kev Kawm Tib Neeg thiab Kev Nyab Tsheej Kev Tshawb Fawb tau muab cyclists 15 grams zib ntab txhua 16 mais hauv kev simulated 64-mais kev sib tw, cov neeg koom ua ntau watts thiab tuaj yeem kho lawv lub sij hawm thaum lub caij kawg 16 mais ntawm lub tsheb. Vim hais tias nws yog ib qho yooj yim digestible ntawm carbohydrates, "zib mu koj muab ceev zog boost thiab nws lub sweeter dua suab thaj ces koj tsis tas yuav siv ntau li," hais Bonci.
7 - Tart kua txiv lws suav
Tart cherry juice yog ib qho kev haus dej haus cawv qab haus huv tom qab lub caij ua kev caij luv thij-thiab tsis yog vim tias nws yuav pab koj nyob hauv dej . Nyob rau hauv ib txoj kev kawm 2015 uas muaj cov tau tsav tsheb mus los, cov kws tshawb fawb los ntawm UK pom tau tias siv cov kua nplaum kua txiv hmab txiv ntoo ntxias kom rov ua haujlwm dua thiab txo qis qis ua rau mob tom qab kev sib tw cycling. Cov nyhuv no tuaj yeem ua rau muaj kev ntxhov siab loj thaum nws tuaj yeem ua rau kev pib mob qeeb nqaij tawv (DOMS). Chalk cov teebmeem no mus rau cov kua txiv lub anthocyanins, uas sib ntaus thiab mob ceev, Bonci hais. Cheers!