Cov Khoom Noj Zoo Tshaj Plaws Noj Ua Ntej thiab Tom Qab Koj Ua Haujlwm

Zoo Siab

• Qhov tseem ceeb ntawm Kev Noj Ua Ntej Ua Ntej Koj Ua Haujlwm
• Yuav Noj Dab Tsi Ua Ntej Ua Haujlwm
• Qhov tseem ceeb ntawm kev noj mov tom qab koj tawm dag zog
• Yuav Noj Dab Tsi Tom Qab Ua Haujlwm
• Tshuaj xyuas rau

Thaum nws los txog rau kev tawm dag zog, muaj qee qhov lus nug thoob ntiaj teb uas cov kws tshaj lij yuav luag txhua hnub: Kuv tuaj yeem tau txais qhov zoo tshaj plaws ntawm kuv cov kev tawm dag zog li cas? Yuav ua li cas kuv thiaj poob phaus sai dua, hlawv cov calorie ntau ntau, thiab xav tias muaj zog txaus kom muaj zog los ntawm txhua qhov kev cob qhia? Thaum muaj lwm cov ntsiab lus uas tuaj yeem cuam tshuam rau koj qhov xwm txheej tshwj xeeb, muaj ib qho lus teb yooj yim uas siv rau tag nrho cov lus nug no: Noj! Tshwj xeeb tshaj yog, noj cov zaub mov zoo raws sijhawm. Hauv qab no, txhua yam koj xav paub txog yuav noj dab tsi ua ntej thiab tom qab ua haujlwm.

Zoo li ntau tus poj niam, kuv tau xav tias txoj hauv kev zoo tshaj plaws kom poob phaus yog ua haujlwm hnyav thiab tos kom txog thaum noj mov. Tam sim no kuv paub tias tus yuam sij kom tau txais thiab tswj lub cev tsis raug yog ua ke ntawm kev tawm dag zog ib txwm thiab noj zaub mov kom raug rau lub sijhawm. (Nyeem: Tsis tshaib plab kuv tus kheej!)

Nyeem ntawv rau cov lus qhia paub txog yuav noj dab tsi ua ntej thiab yuav noj dab tsi tom qab kev tawm dag zog kom hlawv cov calories ntau, nyob nrog lub zog, tsim cov nqaij ntshiv, poob phaus, thiab ua kom rov zoo dua.

Qhov tseem ceeb ntawm Kev Noj Ua Ntej Ua Ntej Koj Ua Haujlwm

Txawm hais tias koj noj lossis tsis noj ua ntej tawm dag zog, kev tshawb fawb qhia pom lub cev hlawv cov roj ntau ib yam. Txawm li cas los xij, koj tuaj yeem ua rau nqaij poob yog tias koj niaj hnub ua haujlwm ntawm lub plab khoob. (Muaj feem cuam tshuam: Txhua Yam Koj Yuav Tsum Paub Txog Hlawv Rog thiab Txhim Kho Cov Nqaij)

Nov yog vim li cas: Thaum koj tshaib plab, koj lub cev mus rau hauv txoj kev ciaj sia thiab rub cov protein los ntawm cov leeg es tsis txhob ntawm koj ob lub raum thiab daim siab, qhov twg lub cev ib txwm saib cov protein. Thaum qhov no tshwm sim, koj poob cov leeg nqaij, uas tuaj yeem ua rau koj cov metabolism hauv qeeb thiab ua rau koj hnyav dua. Ntxiv rau, yog tias koj tawm dag zog ntawm lub plab khoob, koj tsis tau muab koj tus kheej cov roj koj xav tau los ntawm kev sib tham hnyav. (Noj ib qho ntawm cov khoom noj txom ncauj no ua ntej koj ua haujlwm tom ntej thiab tig koj lub cev rau hauv lub tshuab hlawv roj!)

Yuav Noj Dab Tsi Ua Ntej Ua Haujlwm

Qhov zoo tshaj plaws ua ntej kev ua haujlwm tom muaj qee hom carbohydrate complex thiab protein. Qhov tseem ceeb yog kom muaj lub hnab sib xyaw ua ke ntawm cov carbohydrates yooj yim thiab yooj yim kom tso tawm lub zog thaum lub sijhawm koj ua haujlwm qeeb thiab ruaj khov thoob plaws koj li niaj zaus.

Nov yog qee qhov zaub mov ua ntej ua haujlwm zoo tshaj plaws thiab khoom noj txom ncauj kom muaj zog thaum koj ua haujlwm.

• Brown mov (1/2 khob) nrog taum dub (1/2 khob)
• Qos yaj ywm me me nrog steamed lossis maj mam ntsev broccoli hauv cov txiv ntseej roj (1 khob)
• Txiv tsawb nrog almond butter (2 tablespoons)
• Kua nrog almond butter (2 tablespoons)
• Multi-grain crackers (10) nrog hummus (3 tablespoons)
• Oatmeal (1/2 khob) nrog txiv hmab txiv ntoo (1 khob), qab zib nrog stevia lossis agave
• Kua thiab walnuts (1/4 khob)
• Whole-wheat toast (1 daim) nrog cov txiv tsawb txiav thiab tsoo ntawm cov cinnamon
• Greek yogurt (6 ooj) nrog txoj kev sib tov (1/4 khob)

Qhov tseem ceeb ntawm kev noj mov tom qab koj tawm dag zog

Thaum qoj ib ce, koj lub cev siv cov glycogen (roj cia hauv koj cov leeg) kom muaj zog. Tom qab koj tau cranked tawm qhov kawg rep, koj cov leeg tau depleted ntawm lawv cov khw muag khoom glycogen thiab tawg. Thaum nws los txog qhov yuav noj dab tsi tom qab kev tawm dag zog, noj mov lossis haus ib yam dab tsi uas sib xyaw cov protein thiab carbohydrates 30 feeb mus rau ib teev tom qab koj qhov kev tawm dag zog ntxiv cov khw muag khoom muaj zog, tsim thiab kho koj cov leeg nqaij uas tau tawg, thiab pab ua kom koj cov metabolism hlawv. Thiab paub qhov no: Yog tias koj tab tom nrhiav cov tswv yim ntawm kev noj dab tsi tom qab kev tawm dag zog kom poob phaus, cov lus teb tseem yog tib yam. Txawm hais tias koj lub hom phiaj, koj lub cev xav tau cov macronutrients los refuel, txwv tsis pub, nws yuav dai rau. ntau calories vim nws yog nyob rau hauv uas ciaj sia taus hom hais saum toj no.

Ua ntej koj pib tso roj ntxiv, koj yuav zoo dua. Kev tshawb fawb qhia tias koj lub cev muaj peev xwm rov ua kom cov leeg nqaij rov qab qis dua 50 feem pua ​​yog tias koj tos noj ob teev tom qab koj tawm dag zog piv rau noj tam sim. Sim npaj ua ntej thiab nqa koj cov dej haus rov qab mus rau lub gym, lossis ntim cov txiv laum huab xeeb thiab jelly sandwich noj thaum koj ua tiav. (Jelly tsis yog tib txoj hauv kev kom txaus siab rau PB. Tuav ib qho ntawm cov zaub mov noj qab nyob zoo txiv laum huab xeeb rau koj cov khoom noj txom ncauj lossis noj mov tom ntej.)

Yuav Noj Dab Tsi Tom Qab Ua Haujlwm

Raws li cov Phau ntawv Journal ntawm International Society of Sports Nutrition, cov zaub mov zoo tshaj plaws noj tom qab kev tawm dag zog muaj cov protein thiab cov carbohydrates me ntsis - thiab koj xav tau cov as-ham tam sim ntawd.

Txog qhov yuav noj dab tsi tom qab kev tawm dag zog, sim cov tswv yim noj zaub mov tom qab ua haujlwm nrawm kom rov zoo, ua kom muaj txiaj ntsig zoo rau kev tawm dag zog, thiab pab tswj cov nqaij ntshiv:

• Protein co ua nrog ib nrab ib tug txiv tsawb, ib tug daus ntawm cov hmoov protein, almond mis nyuj, thiab hemp noob (zoo heev protein qhov chaw)
• Zaub xam lav nrog roasted chickpeas (1/2 khob), lub teeb txiv ntseej roj, thiab kua txiv hmab txiv ntoo
• Sautéed los yog steamed zaub (1 khob) nrog non-GMO tofu (1/2 khob)
• Quinoa tais (1 khob) nrog blackberries (1 khob) thiab pecans (1/4 khob)
• Cov qhob cij tag nrho (2 daim) nrog cov txiv laum huab xeeb (2 diav) thiab cov paj ntoo agave
• Burrito nrog taum (1/2 khob), mov xim av (1/2 khob), guacamole (2 diav), thiab salsa
• Grilled Chicken (4 ooj) nrog sautéed lossis steamed zaub (1 khob)
• Omelet (2 qe) ntim nrog cov zaub sautéed (1/2 khob) thiab avocado (1/4 txiv hmab txiv ntoo, hlais)
• Grilled salmon (4 ooj) nrog qos yaj ywm ci (5 ooj)
• Whole-wheat bread (2 pieces) with tuna (3 ooj) tov nrog hummus (2 tablespoons), spinach nplooj (1/2 khob)
• Chocolate mis (1 khob)

Tshuaj xyuas rau