Nug Tus Kws Kho Mob Noj Qab Haus Huv: Tom Qab Ua Haujlwm Cawv

Zoo Siab

• Ntsuam xyuas rau

Q: Nws phem npaum li cas thaum haus cawv tom qab ua haujlwm?

A: Qhov no yog cov lus nug txog kev noj haus classic uas kuv tau hnov ​​​​ntau zaus, tshwj xeeb tshaj yog los ntawm cov neeg ncaws pob hauv tsev kawm qib siab: Puas yog lawv cov hnub Friday (thiab hnub Saturday) tawm mus yuav tsis cuam tshuam lawv cov kev kawm? Thaum lub txim yuav tsis txaus ntshai raws li koj xav, muaj ob lub ntsiab lus tseem ceeb uas yuav tsum nco ntsoov thaum nws los txog rau cawv cawv rau koj lub cev muaj pes tsawg leeg thiab rov qab cov leeg.

1. Calories Teebmeem

Yog tias koj tab tom nrhiav kom poob rog lossis tswj qhov hnyav, calories tseem ceeb-thiab tawm mus haus dej tuaj yeem ua rau qhov kawg-calorie fest. Kuv txoj cai dav dav nrog cov neeg siv khoom yog ua kom haus cawv tsawg lossis qis dua plaub rau tsib haus hauv ib lub lis piam thiab tom qab ntawd txo nws los ntawm qhov ntawd nyob ntawm seb lawv cov rog rog nce zuj zus li cas. Nyob rau theem no, cawv muaj txiaj ntsig kev noj qab haus huv los ntawm kev nce koj cov roj (cholesterol) zoo HDL, tab sis dhau qib no, cov txiaj ntsig zoo ntawm HDL tsis zoo li nce ntau dhau, thiab koj tuaj yeem pib noj ntau calories ntxiv.

Tsis tas li nco ntsoov tias tsis yog txhua txhua cov dej haus tau tsim sib npaug. Cov khoom sib xyaw xws li dej qab zib thiab kua txiv hmab txiv ntoo yog cov suab thaj ntshiab, thiab yog tias koj ntxiv lawv, tom ntej no koj paub tias koj muaj 400-ntxiv calories los ntawm qab zib hauv ib hmo. Xaiv cov dej qab zib xws li vodka thiab club soda nrog txiv qaub, uas qab qab zoo yam tsis muaj calories.

2. Noj Protein Post-Workout

Ib txoj kev tshawb fawb tsis ntev los no luam tawm hauv PLOS IB saib ntawm qhov cuam tshuam ntawm kev haus cawv tom qab kev tawm dag zog ntawm cov leeg protein sib txuas (piv txwv li kev tsim cov leeg thiab rov qab los ntawm kev tawm dag zog). Hauv txoj kev tshawb fawb, cov neeg ncaws pob tau ua qhov kev cob qhia hnyav ua raws nrog haus rau rau tus ntsia hlau uas muaj zog heev (vodka thiab kua txiv kab ntxwv) dhau peb teev. Thaum lawv ua li no, cov protein synthesis poob los ntawm 37 feem pua.

Cov kws tshawb fawb tau siv nws ib kauj ruam ntxiv txhawm rau saib yog tias cov protein whey rov qab haus dej (qee yam uas tau pom ib lub sijhawm thiab rov ua kom cov protein sib txuas ntxiv tom qab ua haujlwm) tuaj yeem txuag hnub thiab tsis zoo rau qhov cuam tshuam tsis zoo uas haus cawv tom qab ua haujlwm hauv koj cov leeg muaj peev xwm rov tsim kho thiab kho lawv tus kheej. Thaum cov neeg ncaws pob tau tuav txoj cai tom qab qoj ib ce tab sis ua ntej lawv pib swb cov ntsia hlau zoo li Truman Capote, cov amino acids hauv cov whey tuaj yeem txo qis qhov tsis zoo ntawm cawv, thiab cov protein sib xyaw tsuas yog poob 24 feem pua.

Thaum uas tseem yuav zoo li ntau, ib zaug ib lub lim tiam nws tsis yog qhov loj ntawm kev pom zoo. [Tweet qhov tseeb no!] Kev haus cawv ib sab, yog tias koj tau ua qee yam uas txo cov protein ntau los ua ke txawm tias peb zaug hauv ib lub lis piam, cov teebmeem yuav tsis loj li ntawd. Ntxiv rau cov kis las hauv txoj kev tshawb fawb tau haus cawv ntau-tsuas yog qis dua 120 grams cawv (kwv yees li yim vodka txhaj) hauv peb teev. Yog tias koj tawm mus thiab haus ib lossis ob qho dej qab zib, qhov cuam tshuam tsis zoo ntawm cov protein synthesis feem ntau yuav tsawg dua.

Yog li lub sijhawm tom ntej koj npaj hmo ntuj nrog koj cov phooj ywg tom chaw dhia ua si, nco ntsoov kom muaj cov protein whey co (lossis mis nyuj chocolate) tom qab koj ua haujlwm, thiab koj yuav tsis muaj kev txhawj xeeb txog koj kev ua haujlwm hnyav mus pov tseg.

Ntsuam xyuas rau