Thaum lub cev qaug, adrenaline thiab cortisol pib tsim hauv lub cev. Ua tsaug rau qhov no, tus neeg xav tias muaj zog thiab ua kom muaj zog . Kwv yees li ntawm ib nrab ib teev tom qab kawm tas, cov tshuaj hormones no tsis ua haujlwm ntxiv. Nws yog lub sijhawm no hu ua carbohydrate window. Lub cev yuav tsum tau tig lub zog uas nws pib siv los ntawm cov leeg, yog li noj zaub mov ntawm lub sijhawm no plays lub luag haujlwm tseem ceeb heev. Kaw lub qhov rais ntawm carbohydrate tom qab kev kawm tseem ceeb heev, ob leeg rau qhov hnyav thiab rau cov leeg mob.
Cov kws qhia thiab cov khoom noj khoom haus tau pom zoo tam sim tom qab kawm tiav, muaj ntau cov zaub mov hauv carbohydrates. Qhov no yuav pab tsim cov tshuaj insulin, ua tsaug uas lub cev rov ua kom muaj zog thiab rov qab ua haujlwm.
Tshaj tawm ib lub qhov rai carbohydrate tom qab kawm kev loj hlob nyias?
Kaw lub qhov rai carbohydrate yog lub sijhawm zoo rau koj tus kheej nrog rau qab zib, uas tsis tsuas yog tsis ua mob rau hauv daim duab, tab sis kuj yuav pab tau. Vim tias txawm tias cov neeg uas xav poob phaus ces siv sijhawm ntawm no. Ntawm chav kawm, qhov tseem ceeb tshaj plaws kom noj yog ib co txiv hmab txiv ntoo. Piv txwv, txiv tsawb, ua kua, txiv kab ntxwv, txiv hmab, thiab lwm yam. Tom qab tag nrho, lawv yuav pab tsis tau tsuas yog rov ua tau lub zog tom qab lub cev qoj, tab sis kuj yuav muab lub cev cov vitamins thiab lwm yam khoom siv. Tab sis koj tuaj yeem noj chocolate los sis zib ntab. Nws yuav zoo tom qab kawg ntawm cov chav kawm los haus dej haus dej tshwj xeeb "Geyner".
Lub sij hawm no, tag nrho cov zaub mov noj yuav tsuas mus cog zog thiab nqaij cov nqaij, vim tsis muaj cov ntaub ntawv tuaj yeem txwv koj tus kheej cov zaub mov tom qab kev cob qhia. Txwv tsis pub, tag nrho cov rog siv rau nws yuav tsis tseem ceeb.
Protein-carbohydrate qhov rais tom qab kawm kev hnyav nce
Rau cov neeg uas tsim lub hom phiaj kom tau cov nqaij pob txha, koj yuav tsum kaw qhov rais tom qab kev cob qhia, tsis yog tsuas yog carbohydrates, tab sis kuj proteins. Tus kabmob protein yuav tsum nyob rau hauv txhua txhua hnub cov zaub mov, vim nws yog qhov tseem ceeb
Yog li, kaw qhov ncauj ntawm cov roj ntsha protein-carbohydrate tom qab kev cob qhia, protein cocktails zoo tshaj plaws. Piv txwv, nyob rau hauv rab phom, koj yuav tsum tau nplawm cov khoom xyaw nram qab no:
- mis nyuj - 200 ml;
- tsev cheese, mis nyuj hmoov, boiled qe - txog li 100 g;
- jam, zib mu lossis suab thaj - 15 g;
- txiv tsawb, berries, etc.