Yuav noj dab tsi tom qab kis las? Kev noj zaub mov tom qab qoj ib ce

Koj siv zog ntau rau hauv koj cov kev ua haujlwm uas koj ib txwm tos ntsoov ua kom tau zoo dua thiab ncav cuag koj lub hom phiaj.

Zoo, koj puas paub tias yam koj noj ua ntej qoj ib ce tseem ceeb npaum li qhov koj noj tom qab qoj ib ce?

Kev noj qab haus huv tom qab qoj ib ce tseem ceeb npaum li qhov koj noj ua ntej tawm dag zog.

no khoom noj khoom haus tom qab kev tawm dag zog thiab kev ua si Tej yam uas yuav tsum paub txog…

Noj tom qab qoj ib ce tseem ceeb

Yuav kom nkag siab tias cov zaub mov zoo li cas tuaj yeem pab koj tom qab kev tawm dag zog, nws tseem ceeb heev kom nkag siab tias lub cev cuam tshuam li cas los ntawm kev ua si lub cev.

Thaum qoj ib ce, cov leeg siv cov khw muag khoom glycogen rau roj. Qhov no ua rau ib nrab depletion ntawm glycogen hauv cov leeg. Qee cov proteins hauv cov leeg tau tawg thiab puas.

Tom qab kev tawm dag zog, lub cev sim rov tsim kho nws cov khw muag khoom glycogen thiab kho thiab rov tsim cov leeg nqaij.

Noj cov zaub mov zoo tom qab kev tawm dag zog tuaj yeem pab lub cev ua cov txheej txheem no sai dua. Tias yog vim li cas nws tseem ceeb tshwj xeeb tshaj yog noj carbohydrates thiab protein tom qab koj ua haujlwm.

Ua li no pab lub cev los ntawm:

- Txo qhov tawg ntawm cov leeg nqaij protein.

- Ua kom cov nqaij protein synthesis.

- Restores glycogen khw muag khoom.

- Nws pab cov leeg kom rov zoo.

Protein, carbohydrates, thiab rog

Nov yog li cas txhua macronutrient - protein, carbohydrate, thiab rog - suav nrog hauv lub cev cov txheej txheem rov qab ua haujlwm rov qab.

Protein pab kho thiab tsim cov leeg

ce, cev proteinua rau nws disintegration.

Tus nqi ntawm qhov no tshwm sim nyob ntawm qhov kev tawm dag zog thiab kev cob qhia, tab sis txawm tias cov neeg ncaws pob uas tau kawm zoo tau ntsib kev puas tsuaj ntawm cov leeg nqaij.

Noj cov protein kom txaus tom qab kev tawm dag zog ua rau lub cev cov amino acids nws yuav tsum tau kho thiab rov tsim cov proteins no. Nws kuj muab cov tsev thaiv uas xav tau los tsim cov leeg nqaij tshiab.

Nws raug nquahu kom noj cov protein ib kilogram ntawm lub cev qhov hnyav (0,3-0,5 grams / kg) tam sim ntawd tom qab kev tawm dag zog.

Cov kev tshawb fawb pom tau hais tias noj 20-40 grams ntawm cov protein ua kom lub cev muaj peev xwm rov zoo tom qab kev tawm dag zog.

Carbs pab cov leeg zoo

Lub cev lub khw muag khoom glycogen yog siv los ua roj thaum ua haujlwm thiab carbohydrate noj pab kom lawv rov ua dua tshiab.

Qhov zaus uas cov khw muag khoom glycogen siv yog nyob ntawm qhov ua tau zoo. Piv txwv li, kev ua kom muaj zog ua rau lub cev siv glycogen ntau dua li kev kawm tiv thaiv.

Yog li ntawd, yog tias koj koom nrog hauv kev ua kis las (khiav, ua luam dej, thiab lwm yam), koj yuav tsum tau noj cov carbohydrates ntau dua li tus kws tsim lub cev.

Kev noj 30-1,1 grams / kg ntawm carbohydrates hauv 1,5 feeb tom qab kev tawm dag zog ua rau muaj kev sib xyaw glycogen kom raug.

Tsis tas li ntawd, insulin secretion, uas txhawb nqa glycogen synthesis, yog qhov zoo dua thaum noj carbohydrates thiab protein ntau tib lub sijhawm.

Yog li, tom qab qoj ib ce carbohydrate thiab noj cov protein ntau tuaj yeem ua kom muaj protein ntau thiab glycogen synthesis.

Sim noj ob qho tib si hauv 3: 1 (carb: protein) piv. Piv txwv li, 40 grams protein thiab 120 grams carbohydrates.

Noj ntau cov carbohydrates kom rov tsim cov khw muag khoom glycogen yog qhov tseem ceeb rau cov neeg uas nquag ua haujlwm.

Qhov no tsis tseem ceeb yog tias koj muaj 1 lossis 2 hnub so ntawm kev ua haujlwm.

Puas yog roj phem?

Ntau tus neeg pom tias noj cov rog tom qab kev tawm dag zog ua rau lub plab zom mov thiab inhibits kev nqus ntawm cov as-ham.

Nws cov roj tuaj yeem ua rau qeeb tom qab kev noj zaub mov kom tsawg tab sis tsis txo nws cov txiaj ntsig.

Piv txwv li, ib txoj kev tshawb fawb pom tau tias tom qab kev tawm dag zog, cov mis nyuj rog muaj txiaj ntsig zoo ntawm kev txhawb nqa cov leeg nqaij ntau dua li cov mis nyuj skim.

Ntxiv mus, lwm txoj kev tshawb fawb pom tias cov leeg glycogen synthesis tsis cuam tshuam thaum muaj roj qabzib (45% lub zog los ntawm cov rog), txawm tias tom qab cov rog raug tshem tawm.

Tej zaum nws yuav yog ib lub tswv yim zoo los txwv cov roj uas koj noj tom qab kev tawm dag zog, tab sis kev noj cov rog me me ntawm koj cov zaub mov tom qab qoj ib ce yuav tsis cuam tshuam rau koj txoj kev rov qab los.

Lub Sijhawm Ua Haujlwm Noj Qab Haus Huv

Lub cev lub peev xwm los tsim kho glycogen thiab cov protein zoo dua tom qab kev tawm dag zog.

Yog li ntawd, nws raug pom zoo kom haus ib qho kev sib xyaw ntawm carbohydrates thiab cov protein kom sai li sai tau tom qab kev tawm dag zog.

Lub sijhawm tsis tas yuav tsum muaj tseeb, tab sis ntau tus kws tshaj lij pom zoo kom noj koj cov zaub mov tom qab ua haujlwm hauv 45 feeb.

Qhov tseeb, nws ntseeg tau tias ncua kev noj cov carbohydrates ntau li ob teev tom qab kev tawm dag zog tuaj yeem txo qis glycogen synthesis ntawm 50%.

Noj dab tsi tom qab kis las 

Lub hom phiaj tseem ceeb ntawm kev noj qab haus huv tom qab noj mov yog muab lub cev nrog cov khoom noj kom zoo rau kev rov qab los thiab ua kom muaj txiaj ntsig zoo tshaj plaws ntawm kev tawm dag zog.

Xaiv cov zaub mov uas yooj yim rau zom yuav txhawb kev nqus sai. ciam sCov zaub mov noj tom qab pore...

carbohydrate

Tsaus Ntsuab Nplooj Zaub

Xws li zaub qhwv, spinach, radish, chard, lettuce, broccoli, collard zaub, thiab arugula cov zaub ntsuab ntsuab tsausMuab cov zaub mov fiber ntau, vitamins C, A, E thiab K, magnesium, calcium, potassium thiab lwm yam phytonutrients.

Lawv tsis tsuas yog pab ntxiv cov khw muag khoom glycogen, tab sis kuj tiv thaiv ntau yam kab mob, pab kom poob phaus thiab ntxiv dag zog rau kev tiv thaiv.

Rolled oats

OatNws yog nrov nrog cov neeg uas xav kom poob phaus. Vim muaj cov txiaj ntsig zoo carbohydrates, oats ua qhov kev xaiv zoo tom qab ua haujlwm, tshwj xeeb tshaj yog tias koj siv lawv hauv smoothie.

Loaded nrog vitamin E, antioxidants thiab lwm yam phytonutrients, oats pab ua kom satiety, txo qis cov roj cholesterol thiab tseem tua kab mob.

Txiv hmab txiv ntoo thiab zaub

Txiv apples, txiv tsawb, txiv duaj, txiv duaj, plum, txiv kab ntxwvzTxiv hmab txiv ntoo thiab zaub xws li cantaloupe, carrots, txiv lws suav, beets, scallions, thiab peas yog qhov zoo rau kev noj zaub mov tom qab ua haujlwm.

Qhov no yog vim hais tias lawv pab nce qib zog thiab tua cov tshuaj lom, dawb oxygen radicals.

Lawv kuj tseem tuaj yeem pab tiv thaiv kab mob plawv, ntshav qab zib, rog rog thiab qee yam mob qog noj ntshav. Lub Koom Haum Ntiaj Teb Kev Noj Qab Haus Huv pom zoo kom noj 4-5 hom txiv hmab txiv ntoo thiab zaub ib hnub. 

Qab zib

Qab zib Nws muaj calories tsawg, zoo rau kev ntxiv cov khw muag khoom glycogen, thiab ua kom koj puv sijhawm ntev. Lub zog tam sim no tseem muaj peev xwm tiv thaiv qog noj ntshav, pab kom poob phaus thiab tshem tawm cov co toxins ntawm lub cev.

Quinoa

QuinoaNws yog ib qho protein-packed carbohydrate uas muaj ntau cov vitamins, minerals, noj qab haus huv rog, protein thiab fiber ntau. Nws pab tiv thaiv qhov hnyav nce, txhim kho kev zom zaub mov thiab ua rau koj zoo siab tam sim ntawd. 

mov

Tus nqi glycemic Performance index ntawm cov nplej dawb yog siab dua cov nplej xim av, liab lossis dub. mov xim avMuaj cov khoom noj muaj fiber ntau dua li nplej dawb.

Tab sis ob qho tib si yuav pab tau yog tias koj tuaj yeem tswj tau qhov loj me. Rice muab lub zog nrawm nrawm los ntawm kev sau cov leeg thiab cov hlwb nrog glycogen thiab qabzib, feem.

Cov nqaij ua haujlwm

qe

pob qeNws yog qhov zoo tshaj plaws ntawm dej-soluble thiab fat-soluble vitamins, minerals, thiab tseem ceeb tshaj plaws, tseem ceeb amino acids thiab cov proteins.

Nws yog qhov zoo rau kev noj zaub mov tom qab ua haujlwm vim nws tau ntim nrog cov proteins thiab lwm yam khoom noj uas pab tiv thaiv koj ntawm ntau yam kab mob. 

Tsev cheese

Tsev cheese yog qhov zoo ntawm cov protein, calcium, thiab lwm yam khoom noj uas pab ua kom satiety.

Koj tuaj yeem noj nws nrog ob peb slices ntawm avocado thiab ib daim ntawm cov nplej nplej tag nrho tom qab kev tawm dag zog kom nce qib zog thiab pab cov nqaij ntshiv kom rov zoo sai ntawm kev hnav thiab tsim kua muag.

Yogurt

Yogurt muaj protein ntau thiab pab txhim kho qib satiety. Nws yog ib qho kev xaiv khoom noj txom ncauj zoo, thiab noj mov tom qab kev ua haujlwm yuav ua rau kev tshaib kev nqhis nyob rau hauv kev tswj mus txog ib teev.

Tuna

Tuna yog qhov zoo tshaj plaws ntawm cov protein thiab rog rog. Nws kuj muaj selenon, uas muaj selenium. Nws pab tiv thaiv hemoglobin thiab myoglobin los ntawm oxidation thiab txo mercury toxicity. 

Qaib

Nqaij qaib yog lwm qhov zoo ntawm cov protein uas koj tuaj yeem noj tom qab ua haujlwm. 90 grams ntawm nqaij qaib mis muaj txog li 31 grams protein.

Vim tias cov protein tsis yooj yim rau zom, nws yuav siv sij hawm ntev dua los zom thiab nqus cov as-ham los ntawm nqaij qaib. Yog li ntawd, koj qib satiety nce. 

mushroom

mushroommuaj calories tsawg. Ib nrab khob ntawm nceb muaj txog 1.1 grams protein. Koj tuaj yeem noj nceb nrog zaub tom qab kev tawm dag zog.

Protein hmoov

Yog tias koj ib txwm mus thiab tsis muaj sijhawm rau kev noj zaub mov tom qab noj mov, cov hmoov protein yuav yog qhov kev xaiv. 

roj

avocado

avocadoNws yog cov txiv hmab txiv ntoo uas muaj calorie ntau ntau. Nws tseem muaj cov rog noj qab haus huv, noj zaub mov fiber ntau, thiab cov vitamins A, C, E, K, thiab B6.

Cov kws tshawb fawb ntseeg tias kev haus avocados tuaj yeem pab tswj cov teeb meem hnyav, txo kev pheej hmoo ntawm kab mob plawv, thiab txhawb kev laus noj qab haus huv. Muaj ib lub quarter ntawm avocado los yog ntxiv rau tom qab workout zaub xam lav, smoothie, los yog toast.

Ceev

Ceevyog ib tug puv tes ntawm kev noj qab haus huv boosters. Nws yog qhov zoo tshaj plaws ntawm cov rog, protein, noj zaub mov fiber ntau, vitamins thiab minerals. Noj zaub mov tom qab workout Noj ib txhais tes rau

Cov piv txwv noj mov tom qab ua haujlwm

Kev sib xyaw ntawm cov khoom noj uas tau teev saum toj no tuaj yeem tsim cov zaub mov zoo uas yuav muab tag nrho cov as-ham uas koj xav tau tom qab ua haujlwm.

Nov yog qee qhov piv txwv ntawm cov zaub mov yooj yim thiab noj qab haus huv:

- Grilled nqaij qaib thiab sautéed zaub.

- Toast nrog avocado thiab omelet

- Qos yaj ywm salmon.

- Tuna Sandwich Salad on whole grain bread.

- Oatmeal, whey protein, txiv tsawb thiab almond.

- Cheese thiab txiv hmab txiv ntoo.

- Whole grain toast thiab almond butter.

- Cereal thiab skim mis nyuj.

- Yogurt, strawberries thiab granola.

- Quinoa zaub xam lav

rau dej ntau

Nws yog ib qho tseem ceeb kom haus dej kom ntau ua ntej thiab tom qab kev tawm dag zog.

Thaum hydrated kom zoo, lub cev muab qhov zoo tshaj plaws nyob rau hauv ib puag ncig kom ua tiav cov txiaj ntsig.

Thaum lub sijhawm ua haujlwm, koj poob dej thiab electrolytes los ntawm hws. Hloov cov no tom qab kev tawm dag zog tuaj yeem pab rov qab thiab ua haujlwm.

Nws yog ib qho tseem ceeb tshwj xeeb uas yuav tsum tau ua kom cov kua dej ntxiv yog tias koj qhov kev cob qhia tom ntej yog nyob rau hauv 12 teev.

Nyob ntawm kev siv zog, dej los yog dej electrolyte raug pom zoo kom them rau cov dej poob.

Vim li ntawd;

Nws yog ib qho tseem ceeb kom noj cov zaub mov uas tsim nyog ntawm carbohydrates thiab protein tom qab kev tawm dag zog.

Nws txhawb nqa cov leeg nqaij protein synthesis, accelerates rov qab thiab txhim kho kev ua haujlwm thaum lub sijhawm ua haujlwm tom ntej.

Yog tias koj tsis tuaj yeem noj tsis pub dhau 45 feeb tom qab kev tawm dag zog, nws yog ib qho tseem ceeb uas koj tsis txhob noj koj cov zaub mov ntev dua 2 teev.

Hloov cov dej thiab electrolytes uas koj tau ploj lawm tuaj yeem pab ua kom muaj txiaj ntsig ntawm kev tawm dag zog.