Butch noj cov zaub mov: hauj lwm, xyuas, ntawv qhia zaub mov

Butch noj haus - qhov no yog lub hauv paus ntsiab ntawm lub hwj chim, uas yog raws li nyob rau hauv protein-carbon alternation. Lub essence ntawm kev noj haus yog hais tias tus nqi ntawm cov pa roj carbon tuav alternation ntawm khoom noj khoom haus, nyob ntawm seb cov hnub.

Cov tag nrho lub sij hawm no muab faib ua plaub lub ntsiab theem. Nyob rau hauv thawj ob hnub, tus neeg siv ib tug tsawg heev npaum li cas ntawm carbohydrate zaub mov, thiab nws tsis muaj protein compensates. Thaum lub sij hawm peb hnub, koj yuav tsum muaj lub siab tshaj plaws nqi ntawm carbohydrates, thiab tus naj npawb ntawm cov khoom nrog ib tug muaj protein ntau cov ntsiab lus txo mus rau ib tug ua tiav yam tsawg kawg nkaus. Nyob rau hauv plaub hnub pub rau noj txog tus nqi qub ntawm ob ntsiab. Tab sis thaum lub sij hawm cov hnub Dieticians xav kom ua ib tug me me nce nyob rau hauv tus nqi ntawm cov carbohydrate zaub mov.

Butch noj cov zaub mov, xyuas cov neeg uas muaj ib tug zoo kev taw qhia vim lub zoo txij nkawm ntawm daim duab nyob rau hauv lub cev, nws tau txais ntau muaj koob meej ntawm bodybuilders thiab ncaws pob.

Peb ua hauj lwm - yuav tau xav txog nws yooj yim hauv paus ntsiab lus thiab kev txiav txim rau tib neeg lub cev. Yog li, thaum lub sij hawm thawj ob hnub ntawm kev siv ntawm no noj cov zaub mov lub cev expends muaj nyob rau ntawd glycogen khw muag khoom noj yuav luag tag, i.e. roj yog yuav luag yeej tsis siv raws li ib tug lub zog qhov chaw. Thaum lub sij hawm peb hnub, thaum lub theem ntawm carbohydrates hais tshaj plaws, lub cev loses nws orientation thiab tseem tsim zog los ntawm inertia, siv uas twb muaj lawm roj khw muag khoom noj. Ib tug glycogen meanwhile sau nyob rau hauv cov nqaij thiab daim siab. Butch noj cov zaub mov nyob rau hauv cov ntaub ntawv no ua rau lub fact tias lub cev yog niaj ib tug ntau ntawm kev nyuaj siab thiab rebuilt rau ib tug txawv hom, uas ua rau yus nqa tsis tau.

Raws li nutritionists hais tias qhov no noj cov zaub mov yog tsis txwv nyob rau hauv lub sij hawm nws yog siv. Lub fact tias nws yuav lo tau rau ntawm tus taw tes kom txog thaum koj mus txog rau lub Desired tshwm sim rau koj.

Peb xav kom muaj koj ib tug qauv ntawm cov zaub mov nyob rau hauv no kev noj haus, yog li ntawd koj yuav saib tau los ntawm dab tsi cov khoom yuav ua rau nws thiab yuav ua li cas yuav tau ua raws li ib tug tsoom fwv.

Butch noj cov zaub mov: cov zaub mov ntawm cov thawj thiab thib ob hnub (protein hnub):

Noj tshais yuav muaj xws li ntawm 2 qe, zaub xas lav, txiv lws suav thiab dib (raws li refuelling yog qhov zoo tshaj plaws los mus siv zaub roj) raws li tsev cheese thiab ntsuab tshuaj yej.

Thaum noj su koj yuav noj boiled nqaij qaib, nqaij nyuj, steamed zaub thiab boiled taum.

Noj hmo tej zaum yuav muaj ob daim ntawm boiled los yog steamed ntses dib thiab zaub xas lav.

Thaum lub sij hawm hnub no koj yuav tau txo cov kev siv ntawm carbohydrates nyob rau hauv cov zaub mov ob zaug, piv txwv li koj yuav tsum mus rau faib lub noj ntawm qhob cij, cereals, zaub, txiv hmab txiv ntoo nyob rau hauv ib nrab. Cov khoom uas muaj lub siab cov ntsiab lus ntawm carbohydrates, thiab cov yuav tsum tau cais ntawm cov khoom noj. Vim hais tias cov zaub mov yog ntxiv rau cov nqaij, ntses, qe thiab nqaij qaib. Zog nqi ntawm no hnub - 1200 kcal.

Peb hnub - carbohydrate. Nws ntawv qhia zaub mov yuav ua tau:

Noj tshais - Oatmeal nrog raisins, tag nrho grain mov ci, ntsuab tshuaj yej.

Pluag Su - hau mov, zaub nyias, ib tug ib nrab boiled nqaij qaib mis.

Noj hmo - nplej zom nrog soob ntses (los yog steamed mov nrog zaub).

Butch noj cov zaub mov nyob rau hauv lub thib peb hnub txhais tau hais tias txo tus nqi ntawm cov protein cov khoom. Feem ntau cov tseem ceeb rau tus noj txiv hmab txiv ntoo, zaub, cereal khoom, thiab kuj mov. Ntawm protein khoom uas tso cai rau noj ib tug me ntsis cheese, ob los yog peb slices ntawm cheese thiab yogurt. ntawm lub zog tus nqi ntawm lub hnub yuav tsum tsis txhob ntau tshaj 1500 kcal.

Raws li koj tau noj li zoo raws li nyob rau hauv lub thib peb hnub ntawm lub plaub hnub. Pub mus koom raws li ib txwm noj cov zaub mov. Zog nqi ntawm cov plaub hnub - 1200 kcal.

Qhov tseeb hais tias Butch noj cov zaub mov yog yus muaj los ntawm ntau yam cwj pwm, xws li cov acceleration ntawm metabolic dab, xa yees rau ib yam nqi ntawm calorie ntau ntau, uas tsis ua rau txuam nrog ntawm rog nyob rau hauv lub hlwb. Tus txiv neej yog tsis nruj me ntsis tag rau cov zaub mov, vim hais tias kom muaj noj qab nyob zoo.