BEACH yog lub npe ntawm cov zaub mov zoo heev ntawm "protein carbohydrate alternation" hnub no. Tus essence yog tseeb - peb txawv cov hnub muaj protein ntau nrog carbohydrate. Yog vim li cas rau qhov chaw nyob hauv qhov tseeb tias cov low-carb cov zaub mov noj lawv tus kheej kom meej meej tsis tuaj yeem. Ua ntej, muaj qaug zog hauv lub zog, hlwb qaug zog (vim hais tias lub hlwb yeej xav tau carbohydrates), thiab ob zaug, thaum noj cov khoom noj, hnyav poob vim vim nqaij leeg, thiab cov metabolism ua rau nws qis qis dua. Yog li, cia peb tham txog dab tsi tshwm sim hauv lub cev thaum noj cov nplej ntawm cov nplej.
Ntsiab cai ntawm kev ua haujlwm
Thawj feem ntawm kev noj haus ntawm protein ntau carbohydrate hloov yog cov hnub uas muaj protein ntau. Nyob rau lub sij hawm no, qhov siab tshaj plaws ntawm carbohydrates - lub hauv paus ntawm lub zog. Lub cev yeej muaj ib yam dab tsi nyob rau hauv qhov chaw, thiab nws pib kos lub zog los ntawm glycogen deferred nyob rau hauv lub siab. Thaum glycogen hla (kwv yees li ntawm hnub thib ob ntawm BUCH), peb lub cev tseem ceeb tshaj plaws rau lub zeem cia zais cia - rog. Ntawd yog, qhov sib cais ntawm cov rog pib - qhov no yog qhov tseeb ntawm lub hom phiaj ntawm cov protein, protein carbohydrate hloov. Qhov no yog qhov tseem ceeb tshaj plaws uas yog tsis pub dhau lub pas: tsis tas yuav ua rau lub cev tsis muaj peev xwm ua tsis tau, vim hais tias tag nrho cov rog nws tseem tsis faib (nws yog hnub "rainy day"), tab sis yuav pib noj cov zaub mov ntawm cov "feem ntau" Tshuag - los ntawm cov nqaij ntshiv.
Tom ntej, peb muab nws carbohydrates thiab carbohydrate hnub pib (carbohydrate kom tsawg yog peb zaug ntau tshaj cov protein). Lub cev tsis meej pem, cov leeg nqaij tsis kov, cov roj sib cais mus txuas ntxiv, thiab cov khoom carbohydrates muab tso rau hauv glycogen.
Tom qab ntawd ua tiav ib hnub, thaum peb tig lub paj hlwb, peb muab so rau tag nrho cov kab mob.
Variations
Protein carbohydrate alternation muaj ntau txoj kev xaiv, vim hais tias qhov tseem ceeb tshaj plaws yog qhov kev txiav txim ntawm cov protein thiab carbohydrate hnub.
Piv txwv li, koj tuaj yeem sib faib khoom noj rau hauv plaub hnub twg: 2 hnub ntawm cov protein, 1 - carbohydrate, 1 sim.
Los yog li ntawd: 2 - 2 - 2 - uas yog, ob lub protein, carbohydrate thiab ntsis.
Los yog qhov nyuaj rau qhov nyuaj: 5 hnub ntawm cov zaub mov uas tsis muaj hnub nyoog, 2 hnub ntawm kev noj cov zaub mov muaj roj ntau ntau.
Qhov nyuaj tshaj plaws ntawm thawj zaug yuav yog qhov suav tsis txheeb, tab sis koj yuav tau siv sij hawm sai sai. Ntawm no yog ib qho kev sib tw: nyob hauv qhov feem ntawm cov nqi ntawm cov khoom noj protein / carbohydrates, multiply tus nqi tsis yog koj qhov hnyav tam sim no, tab sis los ntawm qhov kev xav tau.
Piv txwv: 50 (hnyav hauv kg) * 3 (protein hauv grams) = 150 g ntawm cov protein.
Cov duab
Koj, ntawm chav kawm, yuav xav tau cov cai ntawm txhua hnub kom tsawg ntawm protein thiab carbohydrates thaum lub sij hawm kev kho mob.
Thaum lub sij hawm hloov ntawm carbohydrate thiab protein ntau hnub, hauv:Qes carb hnub noj: protein ntau - 3-4 g / kg ntawm qhov ceeb thawj, carbohydrates - 0 - 1.5 g / kg hnyav.
High-carbohydrate hnub : protein - 1 - 1.5 g / kg ntawm qhov ceeb thawj, carbohydrates - 6 g / kg ntawm qhov ceeb thawj.
Hnub nruab hnub : protein - 2 - 3 g / kg ntawm qhov hnyav, carbohydrates - 2 - 2.5 g / kg ntawm qhov hnyav.
Cov kev ua si thaum noj zaub mov
Nws tsis yog daim npog rau ib tus neeg uas lub cev ua si thaum lub sijhawm noj zaub mov muaj zog thiab ua rau nws xav tau zoo dua. Koj, tej zaum, twb tau sab lim dej ntawm lo lus nug, thaum raws nraim nyob rau hauv lub alternation ntawm albuminous thiab carbohydrate hnub mus rau hauv kev ua si.
Muaj qee leej hais tias koj yuav tsum tau pib rau thawj hnub siab-carbohydrate hnub, sib cav tias los ntawm kev cia siab thiab txais tos ntawm carbohydrates, lub zog thiab muaj lub zog nce. Tej zaum qhov no yog cov ntaub ntawv nrog cov neeg uas siv los noj cov khoom noj. Txawm li cas los xij, nyob rau thawj hnub siab-carbohydrate hnub, koj tsis pom zoo kom muaj lub zog los qhia, vim tias txhua lub carbohydrates yuav mus tom khw glycogen. Hnub tom qab - ib qho kev sim, qhov txheej txheem yog "pacified", vim hais tias lub cev tau txaus siab rau nws tshaib plab me ntsis, tam sim no nws yog tau mus qhia.
Tshaj tawm
Qhov kev noj haus ntawm BUCH tiag tiag muaj ntau yam zoo. Ua ntej, tsis muaj qhov siv tau los ntawm calorie txais tos thiab noj khoom haus, uas yog qhov tseem ceeb hauv kev poob phaus. Secondly, metabolism yog accelerating, thiab thirdly, koj psyche yuav tsis raug kev txom nyem los ntawm inhibitions.
Yog tias qhov no tsis yog koj thawj kev noj haus, koj paub zoo tias koj xav tau raws nraim li cas koj tuaj yeem tsis tau noj rau lwm lub hlis. Los ntawm cov kev nkag siab ntau heev nyob rau hauv tshav kub thiab txias tib lub sijhawm. Thiab ntawm no, txhua yam yog yooj yim - peb zaum rau ob hnub yam tsis muaj carbohydrates, thiab tom qab ntawd koj tuaj yeem tau noj dab tsi carbohydrate, thiab nyob rau ib hnub, txawm tias me ntsis txwv tsis pub.