Noj dab tsi ua ntej thiab tom qab kev cob qhia kom nce cov nqaij thiab poob ceeb thawj

Zoo Siab

• 1. Ua ntej kev cob qhia
• 2. Thaum kawm
• 3. Tom qab kev cob qhia

Noj ua ntej, thaum lub sijhawm thiab tom qab kev cob qhia yog qhov tseem ceeb los txhawb cov nqaij ntshiv thiab txhawb kev poob phaus, vim tias cov khoom noj muab lub zog xav tau los ua kom lub cev ua haujlwm thiab tseem yuav txhawb nqa cov nqaij rov qab thiab nce lub cev. Ntxiv nrog rau kev xyuam xim rau kev noj dab tsi, nws tseem yog ib qho tseem ceeb kom haus dej kom ntau thaum kev qhia ua kom koj lub cev tau dej.

Nws raug nquahu tias kev npaj ua ntej thiab tomqab kev noj zaubmov tau raug coj los ntawm tus kws qhia noj haus, vim txoj kev no nws muaj peev xwm muab cov lus qhia ntxiv txog tias yuav ntev li cas ua ntej lossis tom qab kev cob qhia koj yuav tsum noj thiab yam twg noj raws li tus neeg lub hom phiaj. Yog li, nws yog qhov ua tau rau muaj ntau dua ua kom zoo thiab kav ntev. Tshawb xyuas seb yuav ua li cas txhim kho koj cov txiaj ntsig kev ua haujlwm.

1. Ua ntej kev cob qhia

Cov pluas noj ua ntej kev cob qhia txawv raws lub sijhawm ntawm kev noj mov thiab kev kawm: qhov kev cob qhia ze tshaj yog kev noj mov, qhov sib zog nws yuav tsum zam kom tsis txhob muaj kev kub ntxhov thaum qoj ib ce. Qhov kev pom zoo yog tias qhov kev npaj ua ntej yog qhov chaw ntawm cov khoom noj carbohydrates, cov protein thiab rog kom paub meej tias lub zog xav tau rau kev kawm.

Ib qho kev xaiv yog 1 khob mis nyuj nrog 1 tablespoon ntawm cocoa hmoov thiab ib khob cij nrog cheese, lossis tsuas yog ib khob avocado smoothie nrog 1 tablespoon ntawm oats. Yog tias tsis muaj sijhawm ntau ntawm kev noj mov thiab kev kawm, koj tuaj yeem xaiv cov kua mis nyeem thiab kua txiv ntoo, cov protein lossis cov txiv hmab txiv ntoo zoo li txiv tsawb lossis kua txiv, piv txwv.

Tsis tas li ntawd, nws tseem ceeb kom nco ntsoov tias ua cov kev tawm dag zog ntawm lub plab khoob, tshwj xeeb tshaj yog rau cov tib neeg tsis muaj kev kawm ua haujlwm, ua rau muaj kev pheej hmoo hauv ntshav qab zib, uas yog thaum ntshav qab zib poob qis dhau, ua rau cov tsos mob ntawm lub plawv palpitations, pallor thiab hnov ​​tsaus muag. Cov. Yog li, nws tsis pom zoo los qhia ntawm lub plab khoob, uas tuaj yeem txo qhov kev ua tau zoo thaum kev cob qhia thiab txo qhov nqaij ntshiv, uas tsis zoo rau cov neeg uas xav poob phaus.

Txheeb xyuas qee lwm txoj kev xaiv ua ntej khoom noj txom ncauj.

2. Thaum kawm

Thaum lub sijhawm kev cob qhia, koj yuav tsum haus dej haus, txiv maj phaub dej lossis haus cov isotonic, nyob ntawm seb qhov siv thiab hom kev qhia. Cov kua dej uas muaj cov ntsev ntxhia pab tswj lub cev cov tshuaj thaum ua rog thiab ua kom lub cev tsis txhob ua haujlwm.

Txawm hais tias hydration yog qhov tseem ceeb hauv txhua hom kev kawm, nws tseem ceeb dua thaum kev cob qhia ntev dua 1 teev lossis thaum ua rau qhov chaw ib puag ncig muaj huab cua sov lossis huab cua qhuav.

3. Tom qab kev cob qhia

Kev pub mis tom qab kev cob qhia yog ib qho tseem ceeb los tiv thaiv cov leeg tsis ua haujlwm, txhawb cov leeg rov qab tom qab kev sim tawm thiab nce cov protein ntau hauv cov leeg.Yog li, qhov kev pom zoo yog qhov kev ua haujlwm tom qab ua tiav ua tiav tsis pub dhau 45 feeb tom qab kev cob qhia thiab muaj protein ntau, thiab tus neeg tuaj yeem muab kev nyiam rau cov kua mis nyeem qaub, nqaij gelatin, qe dawb lossis nqaij npua, qhov zoo tagnrho yog ua kom tiav cov pluas noj, xws li xws li noj su lossis noj hmo.

Tsis tas li ntawd, muaj cov khoom noj muaj txiaj ntsig zoo tuaj yeem qhia tau los ntawm tus neeg noj zaub mov kom txhawb cov nqaij ntshiv kom nce thiab txhim kho kev ua haujlwm ntawm lub cev, xws li whey protein thiab creatine, piv txwv, uas yuav tsum siv raws li kev qhia noj haus, thiab yuav suav nrog ob qho kev npaj ua ntej thiab tom qab xyaum ua haujlwm. Ntawm no yog yuav ua li cas coj creatine.

Txheeb xyuas cov lus qhia ntxiv txog kev noj zaub mov ua ntej thiab tom qab kev cob qhia hauv video hauv qab no: