Kev loj hlob hauv lub cev yuav ua rau cov nqaij ntshiv pob txha thiab cov kua dej ntawm lawv. Txhawm rau kev cob qhia kom zoo, lub zog cia uas yog muab los ntawm consumed carbohydrates yog ib qho tseem ceeb heev. Yog tias nws tsis rov qab, "carbohydrate window" yuav tshwm sim, uas yuav tsis cia cov nqaij mob mus ntxiv.
Ua li cas cov leeg ua tau loj hlob tom qab kawm?
Thaum tab tom xyaum, vim muaj qhov load, microdamages tshwm sim, uas lub cev pib kho. Qhov no yog dab tsi ua rau qhov xav tau - qhov kev loj hlob ntawm cov leeg mob. Kev loj hlob ntawm cov leeg tom qab kev kawm pib tsawg kawg yog 3 teev, thiab xaus rau feem ntau tom qab ob hnub. Tias yog vim li cas nws tsis pom zoo kom cob qhia tib lub zog ntau zaus. Ntau qhov tseem ceeb hauv kev loj hlob ntawm cov leeg nqaij muaj peev xwm ntawm cov nqaijrog thiab calcium. Yuav kom mob loj hlob, koj xav tau kev loj hlob hormone thiab testosterone. Yuav kom mob loj, koj yuav tsum tau tas li koj lub cev rau kev ntxhov siab , uas yog, nce lub load.
Nws yog ib qho tseem ceeb kom nkag siab tias ntau npaum li cas cov leeg hlob tuaj tom qab kev cob qhia, thiab thaum twg koj tuaj yeem pom cov kev tshwm sim. Nyob rau hauv dav dav, txhua yam yog tus neeg, tab sis nyob rau nruab nrab rau ib lub hlis ntawm kev cob qhia ib txwm ua lub qhov hnyav nce los ntawm 2 kg, thiab rau ib lub xyoos qhov hnyav nce los ntawm 15 kg.
Vim li cas ho tsis ua kom cov leeg loj hlob tom qab kawm?
Muaj ob peb lub hom phiaj vim li cas qhov kev cob qhia tsis ua haujlwm:
- Cov roj nplaum tsis haum ntawm cov khoom noj, thiab tsis ua raws li kev sib piv ntawm cov proteins, carbohydrates thiab cov rog.
- Tsis noj tsis zoo. Nws yog txoj cai noj, tsawg kawg yog 6 zaug ib hnub twg.
- Nws yog ib qho tseem ceeb uas yuav tsum tau soj ntsuam cov dej tsis txaus, uas yog, txhua txhua hnub haus dej haus tsawg kawg yog 2 liters.
- Kev ua haujlwm tsis zoo thiab kev siv tsis zoo. Nws yog ib qho tseem ceeb uas yuav tsum ua qhov kev ua kom yog, vim tias yuav tsis muaj qhov tshwm sim li.
- Ntawm qhov tseem ceeb yog ib qhov chaw so kom txaus rau cov nqaij ntshiv kom rov qab tau.