Yuav ua li cas thiab thaum twg noj tom qab tawm dag zog kom poob phaus

2024 Tus sau: James Gerald | [email protected]. Kawg hloov kho: 2023-12-17 14:08

Tej zaum, tsis muaj ib tus hluas nkauj uas tsis nyiam ua kom yuag. Koj tuaj yeem txuag koj daim duab yog tias koj mus ntsib lub gym tas li. Tab sis kom poob phaus, koj yuav tsum paub thaum twg thiab yuav noj zaub mov dab tsi tom qab tawm dag zog.

Koj tuaj yeem noj dab tsi

Cov lus nug ntawm thaum twg koj tuaj yeem noj tom qab tawm dag zog kom poob phaus txhawj xeeb ntau tus uas ua haujlwm hauv chav ua si lossis mob siab rau lub sijhawm rau kev qhia tus kheej. Tab sis nws tseem yog ib qho tseem ceeb kom nkag siab tias cov zaub mov twg tuaj yeem noj tau.

Qhov tseeb yog tias tom qab qhov kawg ntawm cov kis las kis las ntawm lub cev, lub cev tab tom hlawv cov rog, yog li ntawd, qab los noj mov nce. Tab sis txhawm rau kom tsis txhob cuam tshuam cov txheej txheem pib los ntawm kev qhia, nws yog qhov yuav tsum tau haus cov zaub mov uas tau tso cai nkaus xwb.

Cov khoom uas yuav tau txais txiaj ntsig:

• protein co co npaj nrog mis nyuj muaj roj tsawg;
• tsev cheese nrog txiv hmab txiv ntoo, koj tuaj yeem siv tsuas yog cov rog tsawg;
• omelet los yog hau qe nrog crispbread;
• nqaij qaib.

Kev tawm dag zog hauv chav dhia ua si, lub cev siv cov protein ntau thiab carbohydrates. Yog li ntawd, tom qab qhov kev tshem tawm ntawm lub nra, yuav tsum tau rov ua dua ntawm cov protein siv. Tab sis dhau ntawm qhov no, kev tshaib kev nqhis uas tau tshwm sim tau tso tawm, thiab cov leeg ua kom ntau zog.

Cov zaub mov noj tau cuam tshuam ncaj qha rau hom kev kawm. Yog li, yog tias muaj chav kawm aerobics, tom qab ntawd cov khoom siv yuav tsum muaj tsawg kawg 40% cov protein. Yog tias kev qhia yog aerobic-lub zog, koj yuav tsum tau noj cov zaub mov uas tsawg kawg 40% carbohydrates thiab 60% protein.

Yog tias koj txiav txim siab tsis yog rov kho koj lub cev nkaus xwb, tab sis kuj ua kom poob phaus, tom qab kev cob qhia koj yuav tsum tau noj zaub mov uas muaj 50% qis hauv calories ntau dua li siv cov calories thaum kawm.

Yog tias koj tsis muaj sijhawm noj thaum sawv ntxov thiab tam sim mus rau chav dhia, koj tuaj yeem noj pluas tshais tag tom qab kawm tiav.

Thaum noj tom qab qoj ib ce

Tam sim no cia saib seb yuav noj thaum twg tom qab ua kom poob phaus. Yog tias koj tau ua haujlwm hnyav, koj yuav tsum muaj cov khoom noj txom ncauj protein tsis pub dhau 30-45 feeb tom qab nws tas. Qhov no tuaj yeem yog txiv tsawb, qhob cij nrog ib daim cheese, lossis cov tuav uas koj tuaj yeem yuav tau ntawm cov khw muag khoom noj khoom haus kis las.

Txhawm rau kom tau txais cov lus teb siab tshaj plaws los ntawm lub cev, nco ntsoov noj tsis pub dhau 90 feeb tom qab qhov kev tawm dag zog tas.

Thaum noj zaub mov, tsis txhob maj. Nws yuav tsum tau zom kom huv, tab sis nws zoo dua los txiav nws ua tej daim me me kom nws zom tau sai dua. Ib qho ntxiv, cov txheej txheem no yuav pab kom zam qhov pom ntawm qhov hnyav hauv plab.

Khoom noj khoom haus zoo tshaj plaws tom qab ua haujlwm

Yog tias koj npaj siab yuav poob phaus, nws txaus los ua raws li cov lus pom hauv qab no rau kev tsim cov zaub mov noj:

• muaj protein ntau nyob hauv nqaij nyuj. Ib qho ntxiv, nws siv yog qhov tsim nyog rau kev ua haujlwm tag nrho ntawm cov leeg;
• cov protein yooj yim zom tau yooj yim yog hauv cov nqaij qaib siav, thiab cov vitamins muaj nyob hauv cov khoom no yuav ua rau cov metabolism sai dua;
• qaib cov txwv muaj cov protein ntau thiab vitamin A. Tsis tas li ntawd, nws cov nqaij ua rau lub cev ua siab ntev;
• amino acids thiab vitamins tuaj yeem tau txais los ntawm kev noj ntses ntshiv. Nws kuj muaj cov protein yooj yim zom tau yooj yim;
• txhawm rau ua haujlwm ntawm cov hlab plawv thiab lub paj hlwb, nws txaus los noj nqaij nruab deg. Ib qho ntxiv, lawv pab tshem tawm cov rog hauv lub cev, nrog rau ua kom cov metabolism sai dua;
• cov protein ntau muaj nyob hauv cov taum, ntxiv rau, cov qoob loo no muaj calories tsawg, yog li tom qab mus ntsib lub chaw ncaws pob koj tuaj yeem noj taum thiab tsis txhawj xeeb txog qhov hnyav nce;
• noj txiv hmab txiv ntoo tau lees tias ua kom lub cev muaj zog tiv taus, thiab tseem tiv thaiv nws los ntawm teeb meem ib puag ncig zoo;
• zaub thiab zaub ntsuab muaj ntau cov carbohydrates, uas yooj yim nqus tau los ntawm lub cev.

Los ntawm kev xaiv cov zaub mov raug, koj tuaj yeem yuag sai thiab nce lub zog.

Txwv tsis pub khoom noj

Mus rau hauv kev ncaws pob, koj yuav tsum tsis txhob siv cov khoom hauv qab no:

• mis nyuj thiab rog tsev cheese;
• tag nrho cov khoom noj muaj rog;
• cov uas muaj caffeine.
• Txawm hais tias koj haus ib khob kas fes, nws yuav dhau los ua teeb meem loj rau kev rov tsim cov protein hauv cov leeg.

Los ntawm ua raws cov lus qhia, koj tuaj yeem ua kom muaj txiaj ntsig zoo ntawm kev ua kis las, nrog rau poob phaus sai heev.

Cov ntsiab lus

• tom qab ua tiav kev ua haujlwm, nco ntsoov noj tsis pub dhau 30 feeb;
• noj zaub mov muaj protein ntau;
• tsim cov ntawv qhia ua ntej. Yog tias nws tsis tuaj yeem nqa zaub mov npaj ua ntej nrog koj mus rau lub chaw dhia ua si, koj tuaj yeem siv cov kev pabcuam ntawm lub bar uas nyob ntawm thaj chaw ua si.