1 - Vim Li Cas Cov Neeg Tseem Ceeb Ntxiv Haus Dej Chocolate
Cov mis nyuj haus dej qab zib tuaj rau ntawm qhov chaw li ob peb xyoos dhau los ua ib qho kev siv zog rov qab ua haujlwm. Kev tshawb xyuas ntev mus ntxiv qhia tias nws yuav pab txhawb cov nqaij protein synthesis (kev loj hlob). Cov kev tshawb fawb ntxiv tseem qhia tau hais tias chocolate mis nyuj txhim kho kev sib tw kislas, tswj xyuas kev ua haujlwm, thiab ua rau lub cev muaj dej.
Qee zaum peb tuaj yeem ua rau kev noj zaub mov thaum nws tuaj txog ntawm cov leeg rov qab. Nws yog tiag tiag tsis tas yuav siv nyiaj ntau ntawm 'turbocharged' cov nqaij ntshiab hauv tsev. Chocolate mis nyuj saj delicious thiab raws li cov pov thawj-raws li kev tshawb fawb zoo dua post-workout dua carbohydrate hloov haus.
Tsis muaj dab tsi zoo los sis kim yuav tsum tau tom qab koj txoj kev ua hauj lwm los tswj kom cov nqaij ntshiv. Txawm koj nyob nraum kev ruaj khov, ua luam dej, kev caij tsheb kauj vab, los yog kev hnyav, kev noj zaub mov zoo tseem ceeb heev rau kev ua haujlwm thiab kev ua haujlwm. Tsis xav xav ncaws pob no tseem tsim tau lub cev zoo nrog cov kua mis kua mis thiab koj tuaj yeem dhau. Cia peb saib cov txiaj ntsig ntawm chocolate mis ua ntej thiab tom qab qhov kev ua haujlwm:
2 - Fuels Koj Lub Cev
Ua haujlwm tawm yuav tsum tau noj zaub mov zoo. Cov kua mis nyuj muaj mis nyuj muaj protein ntau thiab carbohydrates zoo heev. Nws tseem muaj kua thiab electrolytes kom lub cev muaj dej thiab hauv cellular balance.
Cov kev tshawb fawb tau pom tias siv cov zaub mov noj qab nyob zoo thiab muaj protein ntau thaum hmo ntuj pab nrog cov leeg rov qab thiab hnub tom qab workouts. Tshuaj thiab Science hauv Cov Kev Ua Si thiab Kev Xyaum xav ua qhov kev tshawb nrhiav no nrog chocolate mis.
Kev tshawb nrhiav tau ua pov thawj tias haus mis nyuj chocolate mis hmo ntuj yuav npaj cov neeg ncaws pob mus sib tw. Yim tus poj niam uas muaj kev sib tw, muaj hnub nyoog 31 mus rau 34 tau koom nrog ob txoj kev kawm dig muag thiab muab cov qhob noom xim kasfes los pleev pleev rau 30 feeb ua ntej pw.
Hnub tom qab sawv ntxov, cov poj niam tau txais dej xwb thiab txhua tus khiav 10 kauj vab los yog 6.2 mais ntawm ib kab maub. Cov neeg koom haus uas haus cov mis nyuj chocolate ua ntej pw tau sai sai dua cov neeg uas noj cov placebo.
Nws tau cog lus tias chocolate mis nyuj yuav pab tau zoo rau cov dej thiab cov khoom noj khoom haus ntawm cov neeg ncaws pob ua ntej haiv neeg sawv ntxov.
3 - Txhim Kho Kev Ua Si
Kev muab peb qhov zoo tshaj plaws rau hauv kev ua haujlwm yuav hnov zoo li kev sib tw tsis muaj qhov hloov peb cov pa glycogen (qab zib). Peb tuaj yeem ntaus phab ntsa thiab tsis xav mus ntxiv thaum peb cov khoom noj haus nyob hauv npliag. Cov kua mis nyuj chocolate pom tau tias yuav ua kom peb lub zog muaj zog (lub zog) thaum lub sij hawm qis ua hauj lwm.
Kev tshawb fawb tau nthuav tawm ntawm lub rooj sib tham ib xyoos ib zaug ntawm American College of Sports Medicines tau ntsuam xyuas cov mis nyuj chocolate rau kev ua kis las. Txoj kev tshawb no tau ua rau cov neeg nyiam ua swimmers ua hauj lwm rau kev qaug tab sis yuav tsum tau ua dua ib zaug hauv tib hnub ntawd. Cov kws tshawb fawb tau teev tawm los ua pov thawj tias cov mis nyuj chocolate yuav npaj tau lub zog ceev rau cov ncaws pob ua yeeb yaj kiab ua ob peb qhov kev sib tw ua luam dej.
Cov neeg koom nrog 6 leej tub rog National Collegiate Athletic Association (NCAA) cov neeg ua haujlwm uas ua haujlwm rau glycogen exhaustion. Cov txiv neej raug muab chocolate mis, carbohydrate sports drinks los yog calorie dawb haus tam sim ntawd tom qab lawv cov kev ua luam dej thiab ob lub sij hawm tom qab kev ua haujlwm. Cov neeg ua luam dej tau ua tiav peb qhov kev ua luam dej tau zoo tom qab tau rov qab. Kev ntsuam xyuas raug rov qab li peb lub lis piam sib law liag thiaj li khaws cov lus qhia tseeb.
Cov neeg ua luam dej haus uas tau haus cov kua mis nyuj chocolate tau sai dua li ntawm 2.1 feeb nyob rau hauv 200-lub vaj bout piv rau cov neeg uas noj cov dej haus thiab dej haus tsis pub haus. Lawv kuj ua tiav 75-yoj khiav sai dua .5 feeb. Cov txiaj ntsim tau zoo yog los qhia tias kev noj haus zoo li chocolate mis nyuj ua rau lub cev muaj zog.
4 - Ua cov nqaij ntshiv
Cov kev ua num nyuaj dua rhuav peb cov leeg. Kev noj zaub mov kom zoo thiab protein kom tsawg yog qhov tseem ceeb rau kev kho thiab tsim kho qhov kev puas tsuaj. Koj puas paub hais tias muaj mis nyuj muaj mis nyuj muaj 8 grams muaj protein ntau rau 8-ounce twg? Lub Academy ntawm Nutrition and Dietetics nyuam qhuav qhia tias, "vim nws cov zaub mov zoo carbohydrate thiab cov kua faj siv, cov mis nyuj qhob noom xim kasfes yog qhov tseeb pab rov qab."
Ib txoj kev tshawb fawb qhia nyob rau hauv Tsab Ntawv Xov Xwm ntawm American College of Sports Medicine tau tshawb xyuas lub cev tag nrho ntawm lub cev (WBPTO) hauv cov kev sib tw kis las tom qab haus mis nyuj tsis muaj chocolate. Tag nrho lub cev protein ntau qhov kev ntsuas tau ntsuas ob leeg nqaij protein synthesis (kev loj hlob ntawm cov leeg) thiab cov protein ntau. Ob-ob lub limtiam randomized kawm nrog 6 cov tub ntxhais kawm tiav txiv neej uas tau kawm tiav hauv lawv lub xyoo thaum ntxov.
Cov txiv neej raug tseev kom khiav ntawm 45 feeb ntawm kev ceev nrooj. Cov neeg tuaj koom tau muab 16-ooj chocolate mis los yog cov qhab nia plab carbonbohydrate. Ntshav thiab ua pa tawm tau los ntawm txhua tus neeg khiav dej num thaum lub sij hawm 3 xuaj moos rov qab rau hnub 7 thiab 14. Cov neeg tshawb xyuas tau tshawb nrhiav cov ntsiab lus ntawm leucine, ib qho amino acid thiab tsev thaiv cov protein hauv cov qauv.
Thaum lub sij hawm rov ua haujlwm, cov txiv neej uas haus kua mis nyuj chocolate pom tau tias muaj ntau dua leucine oxidation zoo rau kev loj hlob ntawm cov leeg. Lawv kuj tau pom cov leucine oxidation pov tseg uas txhais tau hais tias cov nqaij qis dua. Cov kev txiav txim rau qhov kev tshawb fawb qhia tias chocolate mis ua ib qho kev pab cuam tom qab zoo zog rau kev loj hlob ntawm cov leeg mob dua cov dej qab ntsev carbohydrate.
5 - Ua li cas Chocolate Mis Superior?
Peb fim nws, chocolate mis nyuj txaus. Dab tsi ua rau nws rov qab haus dej haus cawv thiab hauv kev kawm tshawb fawb ntxiv yog cov khoom xyaw:
Muaj protein ntau:
Cov kua mis nyuj muaj mis nyuj muaj 8 gram protein zoo rau ib qho kev pab cuam 8-oz. Cov qoob raws li cov protein ntau hauv leucine, yog ib qho ntawm cov thawj cov ceg ntoo pob txha (amino acids) (BCAAs) txuas rau cov leeg protein synthesis (kev loj hlob).
Carbohydrate kom muaj protein ntau:
Cov mis nyuj haus dej qab zib muaj 3 mus rau 1 carbohydrate-to-protein ratio. Cov kev tshawb fawb qhia tau hais tias kev ua ke zoo tagnrho no yog ib txoj hauv kev zoo tshaj plaws kom rov qab tau cov tshuaj glycogen (zog) tom qab cov kev ua haujlwm tiav.
Cov kua dej thiab Electrolytes:
Cov mis nyuj chocolate muaj electrolytes potassium thiab sodium. Electrolyte tshuav nyiaj li cas yog qhov tseem ceeb rau kev qoj ib ce. Kev tawm hws thaum lub sijhawm ua haujlwm tsis tshua muaj zog txo peb cov kua dej thiab electrolytes. Cov kua mis nyuj chocolate muab cov ntsiab lus tseem ceeb no ntxiv rau cov kua hauv lub cev kom zoo thiab cov dej zoo.
Tseem ceeb ntawm Micronutrients:
Chocolate mis nyuj yog ib qhov zoo ntawm cov tshuaj calcium , phosphorus, thiab magnesium. Nws tseem muaj cov vitamins A, B12 thiab D. Cov khoom noj tseem ceeb no ua rau cov pob txha muaj zog, zoo dua qub zog, kev tiv thaiv kev noj qab haus huv, thiab lub zeem muag zoo tuaj.
Qhov chaw:
Phau ntawv ntawm International Society of Sports Khoom noj khoom haus, Los ntawm kev siv chocolate mis nyuj rau ntawm cov cim ntawm cov leeg rov tom qab kev ncaws pob: kev sib tw random over-over, Stephanie F Gilson thiab al., 5/18/10
American College of Sports Medicine nyob rau hauv cov xov xwm, Chocolate mis yuav pab kho nqaij, Restore Glycogen tom qab exercise, 2016
Tshuaj thiab Kev Kawm Txuj Ci hauv Kev Ua Si thiab Kev Noj Qab Haus Huv, Chocolate cov kua mis thiab kev ua kom rov qab ce: cov protein ntau, glycogen, thiab kev ua haujlwm, Lunn WR, al., 4/12
Academy ntawm Kev Noj Qab Haus Huv thiab Cov Khoom Noj Khoom Haus, Yuav Ua Li Cas thiaj Hloov Koj Txoj Haujlwm, Eleese Cunningham, RDN, 3/16
Tsev Kawm Ntawv Qib Siab Kev Noj Qab Haus Huv Kev Noj Qab Haus Huv Kev Noj Qab Haus Huv Kev Noj Qab Haus Huv Kev Noj Qab Haus Huv Kev Noj Qab Haus Huv Kev Noj Qab Haus Huv Lub Tsev Kawm Ntawv Qib Siab, Kev Sib Xyaw,
Tshuaj thiab Kev Kawm Txuj Ci hauv Kev Ua Si thiab Kev Xyaum, Kev Tua Dej Thaum Sawv Ntxov thiab Kev Khiav Haujlwm hauv Cov Ntxhais Hluas Cov Ncauj Lus Tom Qab Kev Noj Haus Haus Chocolate, Miller, Elizabeth A li al., 5/28/15
Tshuaj thiab Kev Kawm Txuj Ci hauv Kev Ua Si thiab Kev Xyaum Ua Kev Cuam Tshuam Cov Khoom Noj Txuj Ci Rau Cov Khaub Noom Ntse Noj Qab Haus Huv Rau Leucine Kinetics Thaum Rov Qab Los Ntawm Kev Txiav Txim Siab, Colletto, Megan et al., 6/10
Lub Koom Haum Mis Kas hauv Kalifonias, Kev Noj Qab Haus Huv Ua Yooj Yim Heev, Kev Mis Nyuj Chocolate, Yog Chocolate Mis Nyuj Zoo Rau Koj