Tsis tuaj yeem ua tiav linearly? Cov leeg tsis loj hlob ntau dua ib xyoos? Kawm paub siv lub tswv yim zais cia "pyramid" zoo li cas yam tsis muaj tshuaj kho mob. Ntau lo lus tau hais txog kev noj zaub mov zoo hauv kev tsim lub cev. Cov neeg ncaws pob paub zoo txog qhov tseem ceeb li cas rau lawv txoj kev vam meej. Txawm li cas los xij, lawv feem ntau yuam kev ua ntej lossis nyiam ua raws ntau cov lus pom zoo thiab ua lub luag haujlwm dhau mus rau cov teeb meem uas tsis tseem ceeb. Koj yuav tsum tsis txhob xav ntev txog cov lus nug thaum yuav siv tus neeg tau txais txiaj ntsig, ib nrab teev tom qab kawm, lossis tom qab 25.
Cov trifles tsuas yog ua rau khaus, tab sis tsis tuaj yeem nqa cov txiaj ntsig. Koj yuav tsum muaj phiaj xwm meej ntawm koj cov kev ua thiab ua kom raug qhov tseeb. Koj yuav tsum ua raws txoj cai yooj yim ntawm kev noj zaub mov zoo thiab nkag siab zoo txog yam koj tab tom ua thiab yog vim li cas. Hnub no peb yuav tham txog cov pyramid ntawm cov leeg nqaij hauv kev tsim lub cev. Nov yog txheej txheej txheej txheem rau kev noj zaub mov zoo, npaj raws li lawv qhov tseem ceeb. Lub hauv paus ntsiab lus ntawm kev noj zaub mov zoo dua nyob hauv cov npe, nws tseem ceeb dua.
Calorie Zaub Mov rau Kev Loj Hlob
Cov neeg ncaws pob feem ntau, thaum teeb tsa lawv cov phiaj xwm kev noj zaub mov zoo, tsom mus rau kev pabcuam kis las thiab ntau yam tshuaj uas txhawb kev tsim cov leeg nqaij. Txoj hauv kev no yog qhov tsis raug. Lub cev yuav tsum tau txais nws lub zog feem ntau los ntawm cov calories thiab qhov tseeb no yog lub hauv paus rau kev nce qib tas mus li hauv kev nce phaus.
Txog kev loj hlob ntawm cov leeg, lub zog xav tau rau ob txheej txheem - kev sib xyaw ntawm cov protein sib txuas, los ntawm cov ntaub so ntswg tshiab yuav tsim, nrog rau rov zoo tom qab kev kawm.
Yuav tsum ua dab tsi?
Koj yuav tsum haus 32 txog 40 kilocalories txhua hnub rau txhua qhov hnyav ntawm koj lub cev hnyav. Piv txwv li, rau kev loj hlob ntawm cov leeg nqaij ntawm tus neeg ncaws pob hnyav 90 kg, cov ntsiab lus calories ntawm cov khoom noj txhua hnub yuav tsum yog los ntawm 2880 txog 3600 kilocalories.
Cov protein sib txuas thiab cov leeg loj hlob
Cov nqaij hauv lub cev, suav nrog cov leeg, muaj cov protein sib txuas, uas yog cov saw ntawm cov amino acids. Nws yog ib qho tseem ceeb kom nco ntsoov tias cov amino acid sib txuas tseem siv los ntawm lub cev ua lub zog. Thaum lub zog tsis txaus, nws tau muab rho tawm los ntawm cov amino acids. Tib lub sijhawm, thaum lub cev muaj zog ntau, tab sis tsis muaj cov protein txaus, tom qab ntawd cov leeg nqaij tshiab yuav tsis muaj dab tsi los tsim.
Yuav tsum ua dab tsi?
Koj xav tau rau txhua lub cev hnyav kom haus ob grams protein txhua hnub. Thaum qhov no tsis ua rau cov leeg loj tuaj, tom qab ntawd nce nyiaj txhua hnub rau 2.5 grams ib kilogram. Sim noj ntau cov khoom noj uas muaj cov protein ntau: nqaij, nqaij qaib, cov khoom siv mis nyuj (muaj roj tsawg), qe dawb thiab, tau kawg, cov protein ntxiv.
Cov teebmeem ntawm carbohydrates ntawm cov leeg loj hlob
Cov neeg ncaws pob xav tau cov carbohydrates kom ua tiav cov khw muag khoom glycogen. Lub cev tawg tag nrho cov carbohydrates rau hauv cov saccharides yooj yim, uas tom qab ntawd nkag mus rau hauv cov hlab ntshav. Tom qab ntawd, lawv tau siv los ntawm txhua lub cev kom tau txais lub zog sai. Cov piam thaj tsis siv tau hloov pauv mus rau glycogen, uas yog lub cev tseem ceeb roj cia.
Ntau qhov kev tshawb fawb tau qhia tias kev qhia siv zog yog cuam tshuam ncaj qha rau kev khaws cia glycogen. Qhov ntau koj muaj cov tshuaj no, qhov kev cob qhia yuav ntau dua. Yog tias glycogen qis, tom qab ntawd nws yuav nyuaj rau koj ua haujlwm hauv kev qhia. Tib lub sijhawm, thaum txhua lub khw muag khoom glycogen tau rov qab los, cov carbohydrates uas nyob hauv ntau dhau tau hloov pauv mus ua rog.
Yuav tsum ua dab tsi?
Koj yuav tsum haus 5 grams carbohydrates rau txhua qhov hnyav ntawm lub cev hnyav. Yog tias koj muaj cov metabolism hauv siab, tom qab ntawv noj txhua hnub ntawm cov as-ham yuav tsum nce mus rau 6-10 grams. Piv txwv li, txhawm rau txhawm rau rov ua cov khw muag khoom glycogen tag nrho, tus neeg ncaws pob uas hnyav 100 kg yuav tsum haus 500 grams carbohydrates txhua hnub.
Khoom noj khoom haus ua ntej chav kawm rau kev loj hlob ntawm cov leeg
Kev cob qhia lub zog, ntawm ib sab tes, ua rau cov leeg loj tuaj, thiab ntawm qhov tod tes, nws yog qhov muaj zog tshaj plaws rau lub cev. Hauv thawj kis, lub cev pib rov ua kom puas tsuaj rau cov fibers, ntxiv cov amino acids tshiab rau cov ntaub so ntswg, thiab qhov thib ob, cov tshuaj tiv thaiv catabolic muaj zog pib tshwm sim, rhuav tshem cov leeg nqaij. Nws tsis tuaj yeem tshem tawm catabolism, tab sis koj muaj peev xwm ua kom qeeb qeeb. Koj tsuas yog yuav tsum muab koj lub cev cov zaub mov uas nws xav tau ua ntej pib ua haujlwm.
Yuav tsum ua dab tsi?
45 feeb ua ntej kev cob qhia, koj yuav tsum haus 40 grams whey protein thiab noj ib pluag mov. Qhov no yuav muab lub cev nrog cov protein thiab carbohydrates rau kev tawm dag zog.
Kev noj zaub mov tom qab ua haujlwm thiab kev loj hlob ntawm cov leeg
Nws yog ib qho tseem ceeb heev kom ua kom lub cev zoo tom qab kawm tiav. Cov fibers ntawm koj cov leeg nqaij muaj ntau microdamage, thiab glycogen ploj mus. Tam sim no nws yog qhov yuav tsum tau rov ua cov glycogen khaws cia hauv lub sijhawm luv luv thiab muab lub cev cov protein rau kev kho cov ntaub so ntswg.
Yuav tsum ua dab tsi?
Hauv 30 feeb ntawm kev ua tiav koj qhov kev tawm dag zog, koj yuav tsum haus 70 txog 90 grams carbohydrates thiab 30 txog 45 grams ntawm cov protein sai. Txhawm rau ua qhov no, koj tuaj yeem siv cov carbohydrates-protein cocktail uas muaj cov protein thiab carbohydrates hauv 1: 2 piv.
Muaj pes tsawg zaus noj rau cov leeg nqaij?
Yog tias koj noj ob peb zaug hauv ib hnub, tom qab ntawd koj yuav tsis muaj peev xwm nce tau ntau. Cov leeg tuaj yeem loj hlob tsuas yog thaum keeb kwm yav dhau los anabolic siab dua li catabolic. Rau qhov no, lub cev xav tau cov as -ham.
Yooj yim muab, nws yog qhov tsim nyog ntau zaus. Qhov kev xaiv zoo tshaj yog noj txhua peb teev. Raws li kev tshawb fawb ntau, lub sijhawm no yog lub sijhawm tseem ceeb. Peb teev tom qab noj mov zaum kawg, lub cev lub zog muab tawm thiab cov ntaub so ntswg puas tuaj yeem pib. Tsis tas li, noj ntau zaus (5 lossis 6 zaug hauv ib hnub) tuaj yeem ua rau cov metabolism thiab ua kom cov rog hlawv.
Yuav tsum ua dab tsi?
Noj zaub mov 6 zaug hauv ib hnub. Nws yog ib qho tseem ceeb kom nco ntsoov tias txhua yam txheej txheem yuav tsum ua kom tiav. Koj tuaj yeem hloov pauv cov khoom lag luam zoo li 1-3 zaug nrog cov carbohydrates-protein cocktails nrog cov as-ham ntawm 1: 2 lossis 1: 3 hauv kev nyiam cov carbohydrates.
Yog xav paub ntau ntxiv txog cov leeg loj hlob pyramid, saib ntawm no:
