Noj tom qab ib tug workout - dab tsi thiab thaum twg mus noj mov

Yog hais tias, tom qab kev kawm koj ua tim npaum li cas xav noj, ces tus load tau xaiv incorrectly. Qhov no tsis yog koj siv theem los yog hom ntawm load yog tsis heev rau koj. Zoo, zoo kev kawm, rau lwm cov tes, interrupting qab los noj mov. Nws tsis yog cov pem nyuaj npaum li cas nws yog calorie ntau ntau. Thiab cia li vim hais tias ntawm tshwj xeeb biochemical dab nyob rau hauv lub hlwb. Thiab tsis tau, yog dab tsi yuav tsum tau noj ib pluag mov tom qab kev kawm thiab seb puas muaj yog rau tag nrho cov tsim nyog?

Qab zib thiab muaj muaj roj? Hla tawm!

Muaj mas nws yeej tau, tsis hais seb koj yog txoj cai los yog tsis ncaj ncees lawm ib co kev cob qhia. Tab sis lub universal ntawv qhia zaub mov rau tag nrho cov tsis ua hauj lwm. Lub tsuas txwv yog siv tau rau tag nrho - yog tsis qab zib thiab zaub mov - chocolate, ice cream, candied qab zib cheese thiab qab zib tsev cheese. Ua tib zoo nrog haus yoghurt calorie cov ntsiab lus no yog me me, tab sis lawv yog siv fwj 400-500 ml, nyob rau hauv tus nqi ntawm cov puv ib tug ntau ntawm carbohydrates ntawm ib lub sij hawm. Yuav ua li cas yog phem tsis tau tsuas yog rau koj daim duab, tab sis kuj rau lub pancreas. Qhov no yog heev loj heev, saib tawm no lub cev. Nws pab no xwb.

Tej zaum ib co dej?

Txawm li cas los, ua ntej zaum cia nyob rau hauv ib lub rooj, haus dej haus 400 ml ntawm dej nyob rau hauv thawj 15 feeb tom qab kawm tiav ntawm lub workout. Ntau ntawm ib lub sij hawm tsis txhob haus dej, koj lub siab yog tawm tsam nws! Nws yog tsis yooj yim sua rau kom lub siab ib zaug - vim hais tias ntawm lub cev qhuav dej lub cev dej yog absorbed sai sai heev, thiab lub plawv yuav tsum tsiv mus nyob sai sai los ntawm ib hom mus rau lwm yam tsis xis nyob. Saib xyuas ntawm koj tus kheej. Tom qab ib tug ntxiv 30 feeb ntawm yuav haus ntau tshaj thiab 400 ml ntawm cov dej. Ntxiv zaub mov tom qab qoj ib ce yog feem ntau txuam nrog lub cev qhuav dej, yog li haus dej haus cov dej uas tsis gas, nws yog ib qho tseem ceeb.

Thaum muaj?

Nws yog qhov zoo tshaj plaws rau 45 feeb tom qab lub "tej hauj lwm". Yuav ua li cas raws nraim yog - nws nyob ntawm lub workout hom phiaj. Khoom noj khoom haus tom qab qoj ib ce txhawb los yog cuam tshuam nrog rau cov kev kawm tau ntawm cov hom phiaj. Nws yog tseeb hais tias hais tias koj xav mus nce mob pawg, uas yog tsim nyog. Kuv puas yuav tau noj tom qab ib tug workout aerobically, aimed ntawm poob? Yog, twv yuav raug hu. Txwv tsis pub, tom qab ib tug ob peb teev koj yuav nco ntsoov noj ntau ntau lub sij hawm siv nyob rau hauv txoj kev kawm. Soj ntsuam los ntawm ntau tiam ntawm dieters. Tom qab 45 feeb koj yuav nrhiav tau ib tug noj mov saum rooj. Yog hais tias koj twb siv zog cob qhia, nws yog tsim nyog los haus dej haus ib tug tshwj xeeb protein co, los tiv thaiv tus mob.

Yuav ua li cas yuav tsum yuav noj mov tom qab ib tug workout?

Yog hais tias txoj kev kawm thaum sawv ntxov los yog yav tav su mus 16,00, peb yuav noj complex carbohydrates - hau buckwheat, mov, tag nrho oats (50 g ntawm qhuav nplej) thiab 100 grams ntawm ntshiv nqaij los yog ntses thiab txiv hmab txiv ntoo khoom qab zib.

Yog hais tias koj qhia nyob rau hauv rau yav tsaus ntuj, koj yuav tau noj muaj roj tsawg tsev cheese los yog zaub, kib nyob rau hauv cov roj txiv roj (tsuas yog qos yaj ywm, ntawm chav kawm).
Nyob rau hauv lub yav tsaus ntuj, poob ceeb thawj carbohydrates muaj undesirable. Peb qhia rau tib struts.

Yog hais tias koj xav saib zoo li ib tug muaj zog qauv, tshem tawm carbs tom qab 16,00. Koj muaj peev xwm noj muaj roj tsawg cheese, ntshiv nqaij npua, ntses, qhuav squid. Khoom noj khoom haus tom qab ib tug workout yuav tsum tau varied nyob rau hauv ib lub lim tiam, tab sis txhua txhua ib hnub nyob rau hauv koj cov ntsis ntiv tes yuav tsum tsuas yog ib hom ntawm cov zaub mov. Muaj ntau ntau ntau yam ntawm cov zaub mov muaj yog feem ntau ua overeating. Tiv thaiv koj tus kheej los ntawm qhov teeb meem no - thiab yuav zoo li ib tug hluas nkauj los ntawm koj nyiam cov phau ntawv uas ce. Lawv kuj noj carbohydrates - tab sis tsis nyob rau hauv rau yav tsaus ntuj. Thiab saib tag nrho cov 200%.