Muaj coob tus neeg uas npau suav ntawm tshem cov phaus ntxiv, tab tom nrhiav kev npaj noj khoom haus uas yuav pab kom koj poob phaus, thiab tsis raug kev txom nyem los ntawm kev tshaib kev nqhis. Tam sim no, lub tshuab nrov tshaj plaws yog cov khoom noj khoom haus zoo (PP) thiab protein-carbohydrate hloov (BUD), txhua tus uas muaj nws qhov zoo thiab qhov tsis zoo. Yuav kom txiav txim siab seb qhov twg yog qhov zoo tshaj plaws rau kev poob phaus PP lossis PUAM, peb xav txog cov qauv ntawm ob hom kev npaj khoom noj haus.
Fundamentals ntawm PP rau poob phaus
Qhov tseeb, qhov system no yog kev noj haus uas yog tus neeg tsis kam los yog txo qhov kev siv ntau yam kev tsim txom (khoom qab zib, khoom qab zib nrog butter thiab roj qab rog, hnyuv ntxwm, khoom noj khoom haus ), thiab tseem sim xyuas txhua hnub ntawm calorie txais thiab taug qab cov kab zaub mov. Lub hauv paus ntawm kev noj zaub mov zoo yog qhov sib piv ntawm cov nqaijrog, nqaijrog thiab carbohydrates, hom phiaj tus neeg yuav tsum ua ib qho zaub mov hauv ib hnub kom cov zaub mov muaj tais diav uas 10-15% yog cov rog, 30-40% rau cov kab mob carbohydrates, 45-60% ntawm cov nqaijrog.
Yog hais tias koj ua raws li tus PP, cov khoom noj rau txhua hnub (tag nrho cov zaub mov uas yuav muab tuaj rau hauv cov ntawv qhia txhua hnub) muab faib rau 5-6 receptions, nws ntseeg tau tias qhov no koj yuav zam tau qhov zoo li kev tshaib kev nqhis, accelerate metabolism, tiv thaiv overeating.
Ntsiab Cai
Yog tias lub tswv yim ntawm kev noj haus no muaj kev pom zoo, nws yuav tsum tau ua kom thawj 2 hnub tus neeg tsuas noj cov protein ntau thiab cov zaub tsis muaj protein ntau (hnub ntawm cov protein), tom qab ntawd ces noj ib hnub nrog cov carbohydrates (hnub carbohydrate), piv txwv, oatmeal, yuav tsum tau noj. Tom qab ntawd, ua kom 1 hnub noj protein, thiab ib hnub noj ib hom kev sib txuam, yog tias, noj ob qho khoom noj protein thiab carbohydrate. Ntxiv tag nrho cov repeats, uas yog 2 hnub albuminous, 1 carbohydrate, 1 albuminous, 1 tov.
Lub sijhawm ua tiav nrog kev noj haus li no yog nyob ntawm cov tib neeg cov yam ntxwv ntawm lub cev. Qee tus neeg xav zoo heev thaum pom BUCH, ib tug neeg tsis muaj zog thiab mob taub hau.
Dab tsi zoo dua - BS lossis PP?
Lub tswv yim ntawm cov kws tshwj xeeb thiab cov neeg uas tau sim ob qho tib si khoom noj faib ua ke. Txawm li cas los xij, feem ntau ntawm cov kws noj zaub mov, teb cov lus nug seb yuav xaiv PUAS los yog PP, yog lub tswv yim tias kev noj zaub mov kom zoo dua qub rau lub cev, thiab kev hloov ntawm protein-carbohydrate tuaj yeem siv li 1-2 lub lis piam, thiaj li npaj ib qho me me "co yuav pab kom ceev cov metabolism thiab poob thawj ob peb kilograms sai dua.
Nws yuav tsum raug sau tseg tias txawm tias cov kiv cua ntawm BEACH pom hais tias qhov fais fab tuag no tsis tuaj yeem ua raws li qhov tsis tu ncua, uas yog, nws tsuas siv tau txij ua ke mus ua ke. Nyob rau lwm lub sijhawm, nws yog ntse dua siv cov khoom noj kom zoo, uas kuj pab tau kom poob phaus ntau heev.
Lwm cov lus qhia txog kev noj haus, uas xav txog cov nutritionists yuav siv tau zoo, yog pib poob qhov hnyav los ntawm kev tsom pom 5 hnub ntawm BUCK, tom qab ntawd ua qhov kev hloov mus rau kev noj zaub mov zoo, thiab txhua txhua 1-2 lub lis piam kom npaj cov hnub tsis tawm, piv txwv li, kefir los yog dib liab. Raws li cov kws txawj, qhov kev qhia no yuav pab kom tshem tawm cov phaus ntxiv, vim hais tias thaum xub thawj tus neeg yuav ceev cov metabolism (5 hnub BUCK), txo qhov kom tsawg ntawm cov calorie, nqaijrog thiab yooj yim carbohydrates kom zoo (noj kom zoo), thiab periodically yuav ntxiv cov roj metabolism thiab purify kab mob nrog kev pab los ntawm kev yoo mov.
Summing up, nws yuav tsum tau sau tseg tias ntau lub tshuab hluav taws xob ua ke yog kev pom zoo, raws li txhua tus ntawm lawv muaj nws txoj hauj lwm zoo. Adhering rau ib qho kev npaj noj haus xwb, koj tuaj yeem ua rau koj lub cev tsis zoo, lossis poob ceeb thawj ntev heev.