Nqaij txoj kev loj hlob thiab qhov yooj yim cov kev cai ntawm txoj kev no

Nqaij ua si ib qho tseem ceeb luag hauj lwm nyob rau hauv tib neeg lub neej - lawv muab peb cov lub cev muaj zog ua si, ua tsis taus pa, nqos, tus muaj peev xwm mus tham.

Nws yog lub npe hu hais tias cov xov tooj ntawm txhua tus neeg yog txhob kaw determined, li ntawd, zoo unchanged. Leej twg yog tus mob loj?

Los ua cov ntaub so ntswg yuav tsum tau to taub ib qho kev nce nyob rau hauv lub sarcoplasmic thiab hypertrophy ntawm connective cov ntaub so ntswg. Sarcoplasm yog ib tug as kua, uas yog nyob nruab nrab ntawm cov nqaij ntshiv thiab connective cov ntaub so ntswg. Nws muaj reserves ntawm carbohydrates, cov rog, amino acids thiab enzymes.

Connective fibers yog muab tso rau ib ncig ntawm lub nqaij, tiv thaiv lawv thiab nrog rau cov pob txha. Los ntawm kev cob qhia nyob rau hauv no cov ntaub so ntswg muaj microdamages, mob thiab cov uas ua rau ib qho kev nce nyob rau hauv volume. Uas yog vim li cas nws muaj kev ruaj ntseg hais tias mob loj los ntawm 80% nyob rau qhov kev nce rau hauv lub connective ntaub so ntswg uas nyob puag ncig lawv.

Ntawm cov hoob kawm, lub dag lub zog kev cob qhia yog feem ntau zoo kom mob pawg. Nyob rau hauv tsim nyog loads tshwm sim tsis tau tsuas yog microdamages connective ntaub so ntswg, uas ua rau yus nws nce, tab sis kuj yuav ua cov tshuaj hormones ntau.

Nws yuav tsum tau muab sau tseg tias ntau hom kev kawm koj yuav tau txais ntau yam kev hloov ntawm connective cov ntaub so ntswg. Nws yog ib qho tseem ceeb tsis tau tsuas yog los mus xaiv tus zoo load thiab lub dag lub zog ce, tab sis kuj xyuam xim rau cov kev cob qhia zaus. Yog li, qhov rov qab ntawm nqaij fibers pib tsis pub dhau 4 teev tom qab kawm tiav ntawm kev cob qhia thiab tseem rau txog li ob hnub. Uas yog vim li cas dhau heev load tib leeg pab pawg neeg yog tsis txhij.

Nyob rau hauv tas li ntawd, nws yuav tsum tau muab sau tseg tias rau ntau npaum rov qab tus txheej txheem yog tsim nyog los tsim nyog pub. Yog hais tias kev noj haus yog tsis txaus protein thiab calcium, nqaij loj hlob yuav tsum tau tsawg heev.

Khoom noj kom zoo rau txoj kev kawm lub sij hawm yog tseem ceeb heev, vim hais tias qhov kev siv cov ntaub so ntswg yuav tsum tau tsev cov ntaub ntawv uas nyob rau hauv daim ntawv ntawm cov nqaijrog, keratin thiab cov amino acids. Feem ntau lub hom phiaj no ncaws pob siv txawv tshuaj rau mob loj.

Lub sij hawm noj cov zaub mov yog pom zoo kom muaj xws li txaus protein (txog 2 grams ib kilogram ntawm koj lub cev hnyav), uas yog ib qho tseem ceeb cov yam ntxwv caij ntawm ntaub so ntswg. Nws yuav tsum tau nco ntsoov hais tias hais tias ib tug noj mov yuav tsum tsis muaj ntau tshaj li 30-40 grams protein, vim hais tias ntau tshaj ntawm lawv tsuas yog tsis absorbed los ntawm lub cev. Yog li ntawd, txhua hnub ntau npaum li cas ntawm cov protein yuav tsum muab faib mus rau hauv 6 kauj ruam. Nws tseem yog tsim nyog los siv ib tug txaus tus nqi ntawm carbohydrates, vim hais tias thaum lawv tsis muaj raws li ib tug lub zog qhov chaw yog npaum li cas cov as-ham uas yuav tsum tau mus rau txoj kev loj hlob. Saib xyuas yuav tsum tau them thiab rau calorie khoom noj, vim hais tias nws yog ib qho tseem ceeb rau kev pom kev nqaij contraction.

Nyob rau hauv tas li ntawd mus khoom noj kom zoo thiab paub li kev kawm yuav tsum tau muab mus rau ib tug noj qab nyob zoo txoj kev ua neej. Txiv neej feem ntau tsis muaj kev cuam tshuam rau lub fact seb kev haus luam yeeb muaj feem xyuam rau txoj kev loj hlob ntawm cov nqaij, tab sis yog, yuav tsum paub hais tias cov kev txwv tsis pub haus luam yeeb thiab haus dej haus cawv - ib tug tseem ceeb kauj ruam kom lawv loj. Thaum haus luam yeeb thiab haus dej haus cawv kev tsim txom yog tsis tau mus cuag tau zoo. Yog vim li cas?

Thaum haus luam yeeb txo testosterone ntau ntau, restoration ntawm nqaij fibers thaum dramatically slows. Nyob rau hauv tas li ntawd, cov luam yeeb ua rau ib tug ntau yam ntawm cov kab mob ntawm lub pa system, uas tsis tso cai rau kev muab siab kho hnyav kev cob qhia, thiab ua rau kom nyob rau hauv lub plawv dhia tawm tsam lub backdrop ntawm constricted cov hlab ntsha ho impairs ntshav, thiab nws yog yeej tsis yog ib tug dej siab tshaj rau lawv loj hlob sai.