Qhov Zoo Tshaj Plaws Noj Ua Ntej Ua Ntej Txhua Yam Kev Ua Haujlwm

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• Qhov Zoo Tshaj Plaws Ua Ntej Ua Ntej Ua Haujlwm Qhia Tawm: Tsis Txhob Ntshai Carbs!
• "Zoo" vs. "Phem" Carbs
• Qhov Zoo Tshaj Plaws Zoo Tshaj Plaws Carb Ua Ntej Ua Ntej Ua Haujlwm
• Qhov Zoo Tshaj Plaws Ua Ntej Ua Ntej Ua Haujlwm Zoo
• Qhov Pluas tshais Zoo Tshaj Plaws
• Qhov Pluas tshais Zoo Tshaj Plaws Yog Tias Koj Tseem Noj Qab Nyob Zoo
• Qhov Zoo Tshaj Plaws Ua Ntej Ua Haujlwm hnyav ntawm Cardio
• Qhov Zoo Tshaj Plaws Yog tias Koj Npaj Pluas Hmo Lig
• Qhov Pluas tshais Zoo Tshaj Plaws rau Skippers Pluas tshais nquag
• Noj tshais zoo tshaj plaws rau kev lom zem thaum mus
• Noj tshais zoo tshaj plaws ua ntej yoga workout
• Tshuaj xyuas rau

Dab tsi koj noj tom qab dov tawm ntawm lub txaj muaj lub zog tshem tawm kev tshaib kev nqhis, turbo-them lub zog, thiab ua kom koj lub cev hnyav. Lub khob me me ntawm yogurt tuaj yeem cuam tshuam koj kev noj qab haus huv tag nrho hauv txoj hauv kev loj: Kev kawm hauv phau ntawv xov xwmKev ncig pom tias cov uas hla dhau pluas tshais tsis tu ncua yog 27 feem pua ​​feem ntau yuav raug kev txom nyem los ntawm kab mob hauv lub plawv piv rau lawv cov pluas tshais noj tshais txhua hnub.

"Hla pluas tshais ua rau koj muaj feem yuav overindulge ntawm koj cov pluas noj tom ntej lossis noj su thaum yav tav su uas muaj calories ntau thiab qab zib kom tiv thaiv kev tshaib kev nqhis kom txog thaum noj su," hais Amari Thomsen, RD, tus tswv ntawm Eat Chic Chicago.

Thiab yog tias sawv ntxov yog koj lub sijhawm los tawm dag zog, tshwj xeeb yog koj yuav tsum tau noj tshais ua ntej. Thaum koj sawv, cov ntshav qab zib ntau ntau thiab cov khw muag khoom noj khoom haus qis dua, piav qhia txog kev noj zaub mov noj Michele Macedonio, RD Noj tshais ua ntej kev tawm dag zog muab dab tsi rau koj lub paj hlwb xav hnov ​​zoo li cas thiab koj cov leeg nqaij yuav tsum ua dab tsi ntawm lawv zoo tshaj-yog li koj zoo li zippy lub treadmill es tsis txhob nkees thiab, zoo, xwb blah. (Muaj feem cuam tshuam: Yuav Ua Li Cas Cov Poj Niam Yuav Tsum Paub Txog Kev Yoo Yooj Yim)

Tsis txhob ncav cuag xwb ib yam cereal los yog oatmeal, tab sis. Cov txheej txheem thaum sawv ntxov sib txawv hu rau noj tshais sib txawv. Txawm hais tias koj tab tom sim poob 10 phaus lossis dhau los ntawm chav kawm sawv ntxov thaum sawv ntxov, ib ntawm yim qhov kev txaus siab noj tshais yuav pab koj pib koj hnub ntawm kev ceeb toom siab.

Qhov Zoo Tshaj Plaws Ua Ntej Ua Ntej Ua Haujlwm Qhia Tawm: Tsis Txhob Ntshai Carbs!

Xav txog cov carbohydrates hauv koj cov pluas tshais ua ntej kev tawm dag zog raws li lub zog ntau dua li rau-pob tus yeeb ncuab tus naj npawb ib. "Carbohydrates yog roj rau koj cov leeg nqaij," hais tias Alissa Rumsey, MS, RD., C.S.C.S. "Yog tsis muaj lawv, koj cov leeg tsis tuaj yeem ua haujlwm hnyav." Lawv yog cov tseem ceeb kom ua rau koj lub cev mus thaum muaj tej yam nyuaj. Ib txoj kev tshawb fawb luam tawm hauv phau ntawv xov xwm A.pplied Physiology, Khoom noj khoom haus, thiab Metabolism pom tias kev noj cov carbohydrates 15 feeb ua ntej kev tawm dag zog pab cov neeg koom nrog kawm tau 12.8 feem pua ​​ntev dua li thaum lawv muaj cov placebo. (FYI: Nov yog pes tsawg carbs koj yuav tsum tau noj ib hnub.)

Nov yog vim li cas kev noj tshais zoo-carb ua ntej kev tawm dag zog yog qhov tseem ceeb: Koj lub cev tawg cov carbohydrates yooj yim rau hauv qabzib. Cov piam thaj tom qab tau xa tawm mus rau cov leeg, qhov uas nws tau hloov pauv mus rau hauv lub zog thiab khaws cia kom txog thaum koj lub cev lub zog muab qis. Noj cov zaub mov muaj carb ntau plaub teev ua ntej kev tawm dag zog tuaj yeem nce qib glycogen ntau npaum li 42 feem pua, raws li kev tshawb fawb luam tawm hauv Phau ntawv Journal of Applied Physiology. Raws li koj tej zaum tau kwv yees, txawm li cas los xij, tsis yog ib qho carb yuav ua (thov txim, khoom qab zib thiab khoom qab zib). Koj yuav tsum nrhiav cov carbohydrates uas yuav ua rau koj muaj zog kom txog thaum txias. Nov yog yuav ua li cas xaiv cov carbohydrates zoo rau noj ua ntej kev tawm dag zog.

"Zoo" vs. "Phem" Carbs

Noj tshais zoo-carb ua ntej kev ua haujlwm feem ntau suav nrog tag nrho cov khoom noj xws li qhob cij tag nrho, txiv hmab txiv ntoo, yogurt, mis, thiab zaub hmoov, hais tias Rumsey. Qhov tsis tau ua tiav qhov tsim nyog tau txais lawv raws li "zoo," lossis tsis tau hloov kho. Cov carbohydrates no siv qeeb-thiab-khov kho kom tso tawm lub zog (yog vim li cas thaum sawv ntxov ua haujlwm ntawm oatmeal ua rau koj puv txog thaum noj su). Kev kho kom zoo carbs, ntawm qhov tod tes, tau ua tiav, uas feem ntau txhais tau tias lawv tau hle cov khoom noj muaj txiaj ntsig los ntawm lub sijhawm lawv tsoo koj lub phaj. Koj lub cev nqus tau cov carbohydrates no kom sai, xws li mov dawb, ncuav qab zib, thiab nplej zom ua nrog hmoov dawb, ua rau koj muaj zog zog sai. (Puas xav tsis thoob tias txhua yam qab zib * tiag tiag* ua rau koj lub cev li cas?)

Feem ntau, cov carbohydrates uas tsis tau hloov pauv yog txoj hauv kev mus, thiab ua tiav, cov zaub mov kom huv yog tawm yog tias koj xav poob phaus, tab sis tus yeej tsis yog qhov tseeb-txiav thaum ua haujlwm ntawm koj cov txheej txheem. Txij li kev kho kom zoo carbs tsoo koj lub cev sai dua, lawv tuaj yeem pab tau yog tias koj xav tau nrawm los ntawm koj cov pluas tshais ua ntej kev tawm dag zog, hais tias Rumsey. (Muaj feem cuam tshuam: Txoj kev tshawb fawb no ntawm Carbs Tej Zaum Ua Rau Koj Xav Txog Koj Lub Keto Kev Noj Qab Haus Huv Kev Xav)

Qhov Zoo Tshaj Plaws Zoo Tshaj Plaws Carb Ua Ntej Ua Ntej Ua Haujlwm

Tshawb nrhiav seb cov carbohydrates twg hauv koj lub cev pom zoo ua ntej kev tawm dag zog los rau hauv kev sim thiab ua yuam kev. Rumsey hais tias "Kev xaiv ua kom zoo lossis tsis rov ua dua tshiab yuav yog nyob ntawm koj qhov ua siab ntev thiab koj lub plab xav li cas," Rumsey hais. Khawb rau hauv lub tais ntawm oatmeal ib teev lossis ob teev ua ntej kev tawm dag zog tuaj yeem pab ib tus neeg thawb mus txog thaum ua tiav, thaum lwm tus neeg yuav tsis zoo li nws zom zom sai sai, nws hais.

Tsis txhob txwv koj cov carbo-loading rau cov khoom noj. Cov dej haus ua kis las tuaj yeem ua qhov dag, ib yam nkaus. Cov kws tshawb fawb hauv tebchaws Askiv tau nug xya tus neeg ncaws pob kom haus cov dej qab zib nrog cov sib txawv ntawm cov carbohydrates. Cov neeg ncaws pob haus 5 milliliters ib kilogram ntawm lawv lub cev hnyav tsib feeb ua ntej tawm dag zog thiab tom qab ntawd txhua txhua 15 feeb thaum ua haujlwm. Thaum lawv haus cov tshuaj tov nrog 6 feem pua ​​carbohydrates, lawv lub zog tau nce ntxiv 34 feem pua ​​piv rau thaum lawv haus 10 feem pua ​​cov ntsiab lus. Txij li thaum lawv tau khiav ntev dua, lawv kuj tau khiav txog 225 metres deb dua. (Rau kev siv, Gatorade Thirst Quencher yog txoj cai ntawm qhov qab zib ntawm 6 feem pua ​​carbohydrate concentration.)

Noj tshais zoo-carb ua ntej kev tawm dag zog tsis txhais tau tias xwb noj cov carbohydrates; sim ntxiv qhov ntaus cov protein, ib yam. (Nov yog daim ntawv teev cov khoom noj muaj protein ntau uas koj yuav tsum tau noj txhua lub lim tiam.) "Carbs yog cov roj, thaum muaj cov protein tsawg pab ua ntej lub twj tso kua mis kom muaj cov amino acids muaj rau koj cov leeg ua haujlwm," hais tias Rumsey.

Qhov Zoo Tshaj Plaws Ua Ntej Ua Ntej Ua Haujlwm Zoo

Ua kom cov leeg tsim cov protein yog qhov tseem ceeb thaum koj noj tshais ua ntej kev tawm dag zog uas lub zog hnyav, hais tias Macedonio. Muab 1/4 khob txhua granola, dov oats, txhoov almonds, thiab raisins lossis qhuav cranberries nrog mis nyuj muaj roj tsawg. Txaus siab rau noj ib nrab thiab txuag qhov seem rau tag kis, nyob ntawm koj cov calories xav tau. (BTW, qhov no yog ntau npaum li cas cov protein koj yuav tsum tau noj txhua hnub.)

Tom qab koj tawm hauv chav ua si, tsom mus rau lwm 20 grams ntawm cov protein, raws li kev tshawb fawb pom tias qhov no zoo tagnrho rau ncaws-pib txheej txheem kho cov leeg. Sim 6 ooj roj tsis muaj roj lossis muaj roj tsawg ricotta cheese, khob tsis muaj roj lossis muaj roj tsawg Greek yogurt, lossis 3 ooj ntawm cov nqaij ci ci ci lossis nqaij qaib ci. (Nov yog qee qhov lus qhia ntxiv txog yuav noj dab tsi ua ntej thiab tom qab ua haujlwm.)

Qhov Pluas tshais Zoo Tshaj Plaws

Grande yuag caramel macchiato tsis yog tshais, tshwj xeeb tshaj yog ua ntej kev tawm dag zog. Txog rau tib lub sijhawm tsa koj-nrov nrov ntawm caffeine thiab kev noj qab haus huv cov tshuaj tiv thaiv kab mob thiab tsis muaj calories, muaj tshuaj yej ntsuab. Tom qab ntawd ua ib lossis ob lub qe-tag nrho cov khoom, tsis yog cov dawb, txij li ntau dua ib nrab ntawm cov protein-ua-koj-li cov protein nyob hauv cov qe-nrog ib daim txiv hmab txiv ntoo xws li kua txiv lossis khob ntawm raspberries. Qhov no txhua lub sijhawm nyob nruab nrab ntawm 135 thiab 240 calories thiab muaj 7 txog 14 grams ntawm cov protein thiab 4.5 txog 8 grams fiber ntau los muab lub zog nyob kom txog thaum noj su, hais tias Thomsen.

Qhov Pluas tshais Zoo Tshaj Plaws Yog Tias Koj Tseem Noj Qab Nyob Zoo

Thawj yam, thawj: Noj! Thomsen hais tias "Qhov ntawd yuav ua rau koj cov metabolism mus ntxiv," Nibble ntawm qee yam teeb pom kev hauv ib teev ntawm kev sawv, xws li ib daim txiv hmab txiv ntoo. Thiab lub sijhawm tom ntej thawb noj hmo. Noj ob mus rau peb teev ua ntej mus pw-suav nrog cov khoom noj txom ncauj-yuav muab sijhawm rau koj lub cev txaus los zom txhua yam ua ntej sawv ntxov (Muaj feem cuam tshuam: Ua Ntej Ua Ntej Ua Ntej Ua Ntej thiab Tom Qab Ua Haujlwm Zoo Tshaj Plaws rau Txhua Qhov Kev Ua Haujlwm)

Qhov Zoo Tshaj Plaws Ua Ntej Ua Haujlwm hnyav ntawm Cardio

Koj cov leeg ua haujlwm ntawm cov carbohydrates uas yog lawv lub hauv paus tseem ceeb ntawm roj thaum koj lub plawv dhia thaum koj khiav, tig, lossis hws ntawm lub elliptical, yog li noj ib teev ua ntej koj tawm dag zog los txhawb lub zog thiab tso cai rau koj lub cev kom zom zaub mov. Swirl dawb tsis muaj rog lossis rog rog tsawg rau hauv oatmeal thiab sab saum toj nrog cov txiv hmab txiv ntoo tshiab lossis raisins. Yog tias koj muaj sijhawm tsawg dua rau pluas tshais ua ntej kev tawm dag zog, txiv hmab txiv ntoo thiab mis los yog kua txiv smoothie yeej cov ntsiab lus kom yooj yim zom.

Tshaj tawm hws tom qab, txaus siab rau kev sib xyaw ntawm cov carbohydrates kom rov ua kom cov khw muag khoom glycogen thiab cov protein kom ua kom cov leeg kho tau zoo, zoo tshaj li ntawm 30 feeb ntawm koj li cooldown-qhov no yog lub sijhawm thawj zaug thaum cov leeg zoo li daim txhuam cev, nqus tag nrho cov khoom siv dag zog. 100-calories tag nrho cov nplej nplej zom nyias kis nrog txheej nyias ntawm cov txiv laum huab xeeb thiab topped nrog me ntsis ntawm zib ntab lossis jelly yog qhov yooj yim xaiv, hais tias Macedonio. (Nyeem qhov no yog koj xav "Tab sis ua li cas txog kev yoo mov cardio?")

Qhov Zoo Tshaj Plaws Yog tias Koj Npaj Pluas Hmo Lig

Kev zom zaub mov qeeb thiab cov protein yog koj li BFFs thaum koj xav tshem lub plab rumblings.Tua rau 7 txog 10 grams ntawm fiber thiab 15 txog 20 grams ntawm cov protein, uas tuaj yeem qab tau nrog pseudo-parfait ntawm ib khob ntawm cov rog dawb-dawb lossis tsis muaj roj Greek Greek yogurt, ua haujlwm ntawm cov zaub mov muaj fiber ntau (saib rau cov uas ntim yam tsawg kawg yog 5 grams ib qho kev pab), thiab tshiab los yog khov blueberries.

Qhov Pluas tshais Zoo Tshaj Plaws rau Skippers Pluas tshais nquag

Qhov kawg uas koj xav tau yog kev noj tshais ua ntej uas zaum zoo li pob zeb hauv koj lub plab, yog li yooj yim zom zom tau yooj yim yog txoj hauv kev mus. Ua kom nws noj qab haus huv los ntawm kev sib tov cov txiv hmab txiv ntoo khov thiab mis nyuj lossis lwm yam uas tsis yog mis nyuj. Los yog yuav ib lub raj mis uas muaj tsawg dua 30 grams qab zib rau ib pluas noj thiab cov protein kom qeeb tus nqi uas koj lub cev nqus tau cov suab thaj thiab ua kom koj lub cev puv sijhawm, hais tias Thomsen. Ua li cas los xij, maj mam maj mam sawv thaum sawv ntxov kom tau txais cov vitamins thiab cov zaub mov tseem ceeb. (Muaj feem cuam tshuam: Yuav Ua Li Cas Ua Kom Zoo Tshaj Plaws Txhua Lub Sijhawm)

Noj tshais zoo tshaj plaws rau kev lom zem thaum mus

Hnub Sunday, npaj Macedonio nyiam noj-ntawm-tus-khiav kev xaiv rau lub lim tiam: Sib tov tag nrho-grain, high-fiber, low-sugar cereal (nws nyiam Mini Shredded Wheat, Cheerios, los yog Chex); txiv laum huab xeeb (txiv laum huab xeeb, txiv laum huab xeeb, lossis almonds); thiab txiv hmab txiv ntoo qhuav (raisins lossis cranberries), thiab faib tawm ib khob khob rau hauv hnab qhaub cij. Ntawm koj txoj kev tawm ntawm lub qhov rooj thaum sawv ntxov, nqa ib lub hnab thiab ib lub thawv ntim ntawm cov mis muaj roj tsawg. Los yog ci li ib nrab-lub kaum os fiber ntau noj tshais muffins thiab khov. Tshem tawm ib hmo ua ntej thaw, los yog defrost nws nyob rau hauv lub toaster qhov cub thaum koj sawv. Ob qho kev xaiv muab qhov sib xyaw ua ke ntawm cov carbohydrates thiab cov protein kom pab ncaws koj lub hlwb rau hauv iav thiab ua kom koj tshaib plab.

Noj tshais zoo tshaj plaws ua ntej yoga workout

Noj tshais tsis yog ib qho me me-haum-txhua yam rau yogis. Kev khaus, cov chav kawm kis las-style hu rau ib qho ntawm cov kev xaiv uas tau teev tseg yav dhau los rau kev ua haujlwm cardio lossis lub zog ua haujlwm. (Cov 10 yoga poses cij * loj* calories.) Txij li cov qauv me me ntawm yoga feem ntau tsis hlawv ntau calories, Macedonio pom zoo ib daim txiv hmab txiv ntoo los yog lub thawv ntawm txiv applesauce ua ntej mus rau lub studio kom tso tawm yam tsis hnyav koj. down thaum lub inversion.

Ua raws li txhua hom kev sib tw dev nqes hav, txhoov cov txiv hmab txiv ntoo sib xyaw rau hauv lub thawv uas tsis muaj rog lossis tsis muaj rog tsawg yog yogurt yooj yim yog qhov thawj koom ruam zoo, vim nws xa cov carbohydrates thiab cov protein kom rov ua rau koj lub cev.

Tshuaj xyuas rau