Thaum twg, Dab tsi thiab ntau npaum li cas thaum noj mov thaum hnyav kev kawm
Sij hawm yog txhua yam thiab thaum nws tawm los rau kev hnyav thiab mob lub tsev, txhua yam yuav tsum tau muab coj los ua kom tiav zoo tshaj plaws. Lub zog ntawm kev noj zaub mov thiab kev haus dej hauv kev sib raug zoo nrog kev ua kis las thiab kev ua exercise yog ib qho tseem ceeb rau kev npaj thaum koj tab tom nrhiav kev ua kom muaj zog thiab cov leeg. Nov yog peb lub tswv yim rau thaum twg, seb thiab seb yuav noj ntau npaum li cas ntawm koj cov kev cob qhia.
Kev Noj Mov thiab Kev Ua Si thiab Kev Coj Ua Si
Vim tias cov tshuaj tseem ceeb, xws li carbohydrate, protein ntau thiab roj, muab lub zog rau lub cev, thaum koj muab cov kev pabcuam no - thiab rau ib qho tsawg dua hauv daim ntawv uas koj muab rau lawv - tuaj yeem cuam tshuam koj kev ua haujlwm hauv kev kawm lossis thaum muaj kev tshwm sim. Txhawm rau npaj koj cov zaub mov raws li, pib ntawm qhov muag ntawm yam uas koj yuav tsum tau noj nyob rau hauv ib hnub tag nrho, thiab ces zom rau hauv me me. Ntawm no yog li cas:
- Kev noj mov ua ntej, nrog rau cov dej haus
- Cov zaub mov thiab kua dej thaum ua si (feem ntau tsis muaj dab tsi thaum lub caij hnyav xwb)
- Tom qab noj mov thiab dej haus
- Tag nrho cov zaub mov noj tshaj 24 teev, tshwj xeeb tshaj yog carbohydrates
Cov teeb meem no yuav tsum tau kho kom muaj zog thiab siv raws li kev sib kho, cov kev sib tham dhau 24 teev thiab kev kawm ncua sij hawm.
Tshuaj Luj Kev Cob Qhia thiab Kev Cob Qhia Kev Noj Qab Nyob Zoo
Yuav ua li cas koj yuav tsum tau noj kom tau qhov siab tshaj qhov kev sib tw hnyav nruab nrab yog qhov txawv ntawm kev noj mov kom muaj kev sib tw kom muaj kev sib tw, kev ua luam dej los yog kev sib tw ua si uas muaj feem ntau los yog tsawg dua ob lub sij hawm los yog ntau dua.
Cov kev ua ub no muaj feem ntau zog siv zog ntau dua thiab ib qho khoom noj khoom haus ua kom haum. Txij li thaum peb npaj siab rau kev kawm nyhav thiab kev tsim kho, peb yuav tawm tswv yim txog kev noj sijhawm rau kev txhim kho cov leeg nqaij.
Cov Pluas Mov Noj Ua Ntej
Cov pluas noj no tseem ceeb heev vim tias nws tsis zoo rau kev siv tawv nqaij ntawm lub plab.
Yam koj yuav tsum tau saib yog koj lub calorie txais thiab kev siv nyiaj ntau tshaj 24 teev.
Cia peb xav tias qhov kev sib kho nruab nrab yog kwv yees li 75 mus rau 90 feeb, nrog rau 20 mus rau 30 feeb ntawm cardio. Qhov seem yog qhov luaj teev thiab lauj kaub ntawm ntau yam kev sib txawv thiab tej zaum muaj qee qhov kev ua haujlwm rau Circuit Court. Qhov no yuav yog qhov sib kho zoo heev thiab ib txhia yuav ua tsawg dua qhov no qhov nruab nrab.
Qhov zoo tshaj plaws, yuav tsum noj 3 mus rau 4 xuab moos ua ntej koj qhov kev cob qhia, thiab koj yuav tsum muaj khoom noj txom ncauj tsawg 45 mus rau 75 feeb ua ntej kev cob qhia, nyob ntawm seb koj yuav noj zaub mov hauv lub plab thaum qoj ib ce. Thaum koj mus ze rau qoj, haus dej, xws li kev haus dej haus cawv, txiv maj phaub dej thiab yooj yim carbohydrates, yuav zaum zoo dua thiab zom sai dua. Kev cob qhia thaum ntxov thaum sawv ntxov tuaj yeem ua qhov teeb meem no, thiab koj yuav tau siv sijhawm ntau dua thaum lub sijhawm ua si yog tias koj muaj kev cob qhia thaum ntxov.
Protein. Koj lub cev ua ntej noj mov yuav tsum muaj cov protein thiab carbohydrate. Cov kev tshawb nrhiav tsis ntev los no qhia tau hais tias qis dua cov protein ntau tom qab hnyav kev cob qhia kev pabcuam pabcuam cov protein ntau thiab cov leeg kho hauv kev rov ua haujlwm. Tsawg dua yog tsim kom muaj protein ntau ua ntej qoj, tab sis qee qhov kev tshawb fawb pom zoo qis me kuj yuav pab tau tag nrho rov qab.
Koj tsis tas yuav muaj protein ntau los txhawb cov nyhuv no: 10 mus rau 20 gram yog txhua yam uas yuav tsum tau txhaj. Ib khob ntawm mis nyuj skim muaj txog 10 grams ntawm cov protein. Koj yeej tsis xav tau cov hmoov noom protein ntau, txawm tias lawv yuav tsis mob.
Carbohydrate. Tus nqi ntawm carbohydrate koj yuav tsum tau noj ua ntej kev cob qhia nyob ntawm lub sijhawm thiab kev siv ntawm qhov kev sib kho ua si los yog kev tshwm sim thiab lub sij hawm txij li feem ntau tag nrho cov pluas noj. Lawm, tsis zoo li ib tus neeg taug txuj kev cai marathon, koj tsis tas yuav thauj khoom ntawm cov carbs ua ntej qhov kev sib tw nyhav. Qee cov carbohydrate, tab sis, nyob rau hauv daim ntawv ntawm ib tug co los yog ob peb qho toast los yog cereal yuav tsum txaus kom ntshav qabzib txhob poob qis heev thaum lub sijhawm sib kho.
Nyob rau hauv ob qho tib si - protein ntau thiab carbs - xaiv ib yam uas koj paub tias koj lub cev yuav ua rau zoo zoo. Qhov no yuav yog qhov teeb meem ntawm kev sim siab thiab kev ua yuam kev. Cov khoom noj uas muaj fiber ntau, xws li cov txiv hmab txiv ntoo, taum thiab kua txiv hmab txiv ntoo cereal yuav tsis zoo rau qee cov neeg. Qee cov tib neeg muaj fructose rhiab heev, yog li cov txiv hmab txiv ntoo lossis suab thaj yuav tsis nplua lawv.
Kua. Haus dej kom txaus kom koj cov xim zis yog lub txiv qaub qaub, thiab tsis yog xim daj. Qhov no yuav qhia koj tias koj zoo dej huv. Koj tsis xav tau koj cov xim zis los kom meej meej.
Kev Raug Dej Num thiab Cov Hluavtaws Thaum Lub Tsev Kawm Ntawv
Dej thiab roj. Yog tias koj npaj rau kev cob qhia ntev tshaj li ib teev ntawm kev siv lub siab, koj yuav tsum siv li 400 millilitre (14 dej ounces) ntawm kev haus dej (txog 7% carbohydrate thiab 25 grams carbohydrate) txhua 30 feeb. Yog tias nws kub heev thiab koj hws tau zoo, koj yuav xav tau me ntsis ntxiv dej, tab sis tsis ntau dhau lawm. Qhov no yuav ua rau kom ntshav qabzoo zoo siab heev, thiab koj yuav tsis ntws koj cov nqaij glycogen khw sai li sai tau - ua kom koj ua tau zoo dua - thiab koj yuav tsis nkag mus rau lub catabolic, high-cortisol state, qhov nqaij thiab cov kev tiv thaiv yuav raug kev txom nyem.
Ncej-Kev Txhim Kho Kev Noj Qab Nyob Zoo rau Kev Cob Qhia
Ntawm no yog qhov zoo tshaj rau txoj kev refueling thiab rehydrating tom qab koj qhov hnyav sib kho raws li cov pov thawj tam sim no hauv cov kev ua si.
Kua. Hauv thawj teev los yog li ntawd, sim haus dej txaus kom txaus rov qab tau qhov koj tau ploj lawm nrog rau 50% ntawm qhov uas kom them rau kev siv zog tom qab siv zog, tshwj xeeb tshaj yog tias koj npaj yuav cob qhia dua hnub ntawd. Koj tuaj yeem ntsuas cov kua qaub ntawm lub cev uas muaj lub cev ua ntej thiab tom qab. Kev hnyav kev kawm tsis yog qhov tseemceeb rau kev ua haujlwm rau lub cev, yog li yuav tsum cia koj nyob hauv cov dej tsis muaj haus ntau dhau, uas yuav ua teebmeem.
Protein. Noj 10 mus rau 20 grams ntawm cov protein nrog carbohydrate hauv 30 feeb ntawm koj qhov kev sib kho. Tsom kom muaj siab tshaj plaws ntawm .8 mus rau 1.0 grams ib phaus ntawm lub cev hnyav rau ib hnub nyob rau hauv tag nrho cov protein siv. Tsawg dua tej zaum yuav tsim nyog rau cov kev pabcuam nyuab dua.
Carbohydrate. Noj 50 mus rau 100 grams carbohydrate sai tom qab koj qhib. Ob lub ncuav ntawm lub khob cij thiab zib mu yog 50 grams. Dej 600 ml dej haus yog txog 40 gram. Tom qab, noj kom ntau npaum li carbohydrate los ua kom koj cov kev ua ub no ntev npaum li koj qhov kev cob qhia thiab sib tw. Rau kev kawm qoj ib ce, kev kawm nyhav thiab kev tsim lub cev, qhov yuav tsum tau ua nyob rau ntawm 2 mus rau 3 gram ntawm carbohydrate ib phaus ntawm bodyweight txhua hnub ntawm kev cob qhia. (Cov neeg qhia kev ruaj siab, xws li marathoners thiab triathletes feem ntau yuav tsum tau ntau tshaj qhov no.)
Muab koj cov sijhawm noj mov ua ke
Nco ntsoov tias cov khoom noj roj rau koj lub cev thiab ua kom zoo dua cov tswv yim no kom haum rau koj cov kev xav tau thiab kev kawm. Yog tias koj xav tias koj lub hom phiaj noj khoom noj ntau dhau los tsis txaus, tsis txhob ntshai ua kom tsis muaj kev kub ntxhov mus rau qhov zoo.
Cov chaw
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