Tus Sau: Eric Farmer
Hnub Kev Tsim: 4 Taug Kev 2021
Hloov Hnub: 2 Lub Ib Hli Ntuj 2025
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nkauj tawm tshiab 2020 cia nws ua kom nws mob ej by kab xyooj&may cheng
Daim Duab: nkauj tawm tshiab 2020 cia nws ua kom nws mob ej by kab xyooj&may cheng

Zoo Siab

Dab tsi yog qhov ib txwm: Nws tsis yog qhov yooj yim kom nce 1-3 phaus tom qab koj poob qhov hnyav ntau npaum li cov dej ib txwm muaj thiab glycogen, ib hom qab zib (carbohydrates) khaws cia hauv koj cov leeg thiab lub siab, tau rov qab los. Yog tias koj tau noj cov zaub mov uas tsis muaj carbohydrate, koj yuav rov qab me ntsis ntxiv, hais 3-5 phaus, thaum koj pib ntxiv cov carbohydrates rov qab rau hauv koj cov zaub mov.

Dab tsi tsis zoo li qub: Ib qho hnyav ntxiv tshaj 3 phaus (lossis 5 phaus yog tias koj tau noj cov zaub mov uas tsis muaj carb) feem ntau yog lub cev rog, uas, ntawm chav kawm, koj xav kom txo qis. Thaum twg los txiav txim Nws yog ib qho tseem ceeb uas yuav tsum tau nqis tes rau qhov ntsuas ib zaug ib lub lim tiam thiab txheeb xyuas koj qhov hnyav "ua haujlwm". Rau cov neeg feem coob, qhov no yog 1-2 phaus siab dua lawv lub hom phiaj hnyav. Thaum koj tshaj koj qhov hnyav hnyav, rov qab mus rau cov cwj pwm uas pab koj ua tiav thawj zaug (muab lawv noj qab haus huv), xws li txiav rov qab rau feem, haus cov mov hloov pauv lossis ua kom koj lub cev ua si. Nws yog ib qho tseem ceeb kom hloov pauv sai kom rov qab taug qab.


James O. Hill, Ph.D., yog tus thawj coj ntawm Center for Human Nutrition ntawm Denver's University of Colorado Health Sciences Center thiab yog tus sau ntawm Phau Ntawv Noj Dua The Step (Tus Neeg Ua Haujlwm Tshaj Tawm, 2004).

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