Feem ntau kev noj haus kev noj haus tom qab kev cob qhia yog siv tom qab 20-30 feeb tom qab kawg ntawm lub ce muaj zog, cov khoom noj uas muaj ntau npaum li cas ntawm carbohydrates thiab proteins. Ntawm qhov no, koj tuaj yeem tsis noj cov zaub mov uas muaj cov kabmob carbohydrates tam sim no.
Thaum lub sijhawm no, yuav tsum tau noj zaub mov tshwj xeeb, uas yuav rov qab kho cov leeg thiab qhib lawv txoj kev loj hlob.
Yuav noj li cas tom qab qoj - carbohydrates
Tom qab qoj ib ce, nws yog qhov zoo tshaj plaws los noj cov zaub mov yooj yim carbohydrates thiab cov chaw siab glycemic. Thiab tag nrho vim hais tias koj yuav tsum tau sim nce qib ntawm insulin nyob rau hauv cov ntshav. Txawm hais tias ib tug twg yuav hais, tab sis yuav kom nkag siab tias yuav noj li cas tom qab kev ua hauj lwm kom poob phaus, koj yuav tsum paub hais tias lub cev xav tau carbohydrates, uas pab rov qab kho lub zog. Hauv lub sijhawm uas lub cev tsis tau txais nws, nws pib ua kom nqaij hlav nqaij nrog kev pabcuam los ntawm cov txheej txheem catabolic.
Tus nqi ntawm carbohydrates nyob rau hauv lub cev tom qab kev cob qhia yuav tsum yog los ntawm 60 mus rau 100 g. Tag nrho cov no yuav muab tau los ntawm tib cov khoom xws li:
- otrubnoy khob cij;
- dawb txhuv;
- oatmeal, buckwheat, nplej thiab pearl barley;
- macaroni los ntawm cov hom mob nplej;
- freshly squeezed kua txiv;
- tsawb.
Khoom noj khoom haus tom qab kawm txog ziab - protein ntau
Muaj ntau tus kws tshaj tawm cam hais tias txoj kev zoo tshaj plaws tom qab noj mov yog qhov muaj protein ntau co, uas muaj cov protein ntau ceev, uas yog kev txhawb nqa nrog BCAA. Koj tseem tuaj yeem siv me me ntawm tus geyner. Nws yog lub caij no uas yog qhov zoo tshaj plaws ntawm carbohydrates thiab protein.
Tus nqi ntawm cov protein ntau hauv ib hnub tom qab kev cob qhia yuav tsum yog 20-30 g. Cov khoom muaj protein ntau uas yuav pab daws qhov teeb meem ntawm kev noj mov tom qab kev ua haujlwm kom poob phaus, yog:
- ib tug noog;
- lean ntses (nyiam dua steamed);
- cov roj tsawg;
- ntau yam tais diav;
- tsev cheese;
- hau qe los yog qe qe.
Kev noj haus tom qab kev ua haujlwm rau qhov poob phaus
Nyob rau hauv qhov kev tshwm sim uas lub hom phiaj ntawm kev cob qhia yog poob phaus, ces, ntawm chav kawm, txhua yam kev hloov. Nws tsis pom zoo kom noj dab tsi tom qab kev cob qhia rau 2-3 teev. Qhov no yog ua kom tau, nrog rau cov zaub mov, lub zog nkag mus rau hauv lub cev, uas tsis pub peb haus cov roj txaus. Yuav kom tswj cov nqaij pob txha, nws zoo tshaj yog siv cov amino acids thiab cov protein ntau tom qab kawm BCAA .