Protein-carbohydrate noj haus - ib txoj kev zoo uas yuav tau tshem ntawm lub cev muaj roj

Protein-carbohydrate noj haus - zoo heev thiab nrov poob txoj kev. Vim lub ntse noj cov zaub mov lub cev tau txais feem ntau ntawm cov kev tsim nyog cov ntaub ntawv thiab retrieves uas ploj lawm carbohydrates los ntawm cov roj depots ntawm lub cev.

Qhov no noj cov zaub mov yog raws li ib tug plaub-cycle mov, uas hloov dua tus nqi ntawm cov nqaijrog thiab carbohydrates nyob rau hauv lub txhua hnub khoom noj.

Lub essence ntawm kev noj haus yog yooj yim: tus thawj thiab thib ob hnub ntawm lub predominant protein cov khoom noj, cov thib peb hnub, noj ntau carbohydrates, plaub - lub hnub ntawm qhov nqi koj tshuav - Attendance cov nqaijrog nrog carbohydrates.

Lub mechanism ntawm qhov kev txiav txim ntawm kev noj haus

Thaum lub cev tau txais tsawg nyob rau hauv carbohydrates, uas yog ib qhov chaw ntawm lub zog, nws lov uas twb muaj lawm roj khw muag khoom noj.

Yog hais tias qhov teeb meem no tsawv ntev txaus (ob peb hnub), ces lub cev yog rebuilt nyob rau hauv lub saving hom (siab yuav txo tau, tseg cia metabolism, thiab lwm yam) thiab pib mus nrhiav lwm qhov chaw ntawm lub zog nyob rau hauv cov pob qij txha thiab cov nqaij mos.

Nyob rau hauv thiaj li yuav tiv thaiv kom txhob xws li ib tug reorganization, hauv peb hnub ntawm protein-carbohydrate noj cov zaub mov muab ib tug kev taw qhia rau cov khoom noj los ntawm ib tug loj npaum li cas ntawm carbohydrates, uas muab lub sij hawm rau cov replenish npaum reserves.

Qhov no yuav txo tau qhov ceeb thawj nyob rau hauv thawj ob peb hnub ntawm nce, tab sis tom ntej no mus los dua tso cai rau koj mus poob 1-2 kilograms ntawm roj reserves. Plaub hnub yog fueling lub cev, tswj mus ob peb vas.

Carbohydrate noj cov zaub mov rau poob yuav tsum tau ib tug fractional hwj chim: noj nqa mus 5 los yog 6 kauj ruam nyob rau hauv me me.

Qhov no hom tso cai rau koj kom muaj ib tug qub tus nqi ntawm metabolism thiab tsis xav tias tshaib plab. Chav Kawm ntev - 3 lub lis piam.

noj cov zaub mov ntxiv

Protein-carbohydrate noj cov zaub mov yuav txo tau lub cev muaj roj , thiab tsis ntxias lub cev nyob rau ntawm lawv replenishment hereinafter. Nws yog li ntawd zoo hais tias nws yog siv los ntawm bodybuilders, rau cov uas tswj lub cev nyob rau hauv sab saum toj mob tseem ceeb heev.

Qhov uas tsis muaj kev tshaib kev nqhis thiab kev qaug zog muaj peev xwm tseem hu ua ib tug loj ntxiv carbohydrate noj cov zaub mov. Slimming noj cov zaub mov xav yog siv nyob rau hauv muab lub cev nrog rau qhov tseem ceeb tshuaj, tsuas yog cov tsis muaj carbohydrates nyob rau hauv ob peb hnub.

Qhov no noj cov zaub mov yog tseem zoo vim hais tias koj yuav ua tau ib tug tus kheej ntawv qhia zaub mov, uas yuav siv sij hawm mus rau hauv tus account tus yam ntxwv ntawm txhua tus neeg, nws noj qab haus huv, noj tsis tau. Muaj yog ib tug yooj yim noj cov zaub mov, uas muaj peev xwm yuav hloov los ntawm kev coj tej ntsiab cai.

Protein-carbohydrate noj cov zaub mov: Basic ntawv qhia zaub mov

Thawj hnub:

• 3 qe qe, protein 5, uas tsis yog-nplawv zaub (ncuav diav tej roj);
• cocktail ntawm mis mis nyuj nrog tas li ntawd ntawm proteins;
• boiled nqaij qaib mis thiab txiv kab ntxwv qaub;
• ib khob ntawm boiled taum, hau nyuj;
• ib tug ob peb daim hau ntses nrog ib tug nyias cov zaub, nkaub qe thiab proteins;
• cocktail ntawm mis mis nyuj nrog tas li ntawd ntawm proteins.

Ob txhais hnub: tib yam li thawj zaug.

Peb hnub:

• oatmeal rau hauv dej, peb lub qe protein;
• hau mov (los yog buckwheat, los yog lwm yam porridge) thiab nqaij qaib mis;
• nplej zom los ntawm durum nplej hmoov;
• hau mov (los yog buckwheat, los yog lwm yam porridge) thiab nqaij qaib mis;
• ib daim ntawm boiled ntses (lean) thiab peb daim ntawm dub cij los yog wholemeal.

Plaub hnub:

• oatmeal rau hauv dej, peb lub qe protein;
• protein-milkshake thiab peb daim khob cij thiab bran los yog wholemeal;
• hau mov thiab boiled nqaij qaib mis;
• zaub xas lav, hau ntses, thiab peb daim ntawm dub khob cij los sis wholemeal;
• cocktail ntawm mis mis nyuj nrog tas li ntawd ntawm proteins.

Raws li rau cov khoom noj, tshaib plab cia li tsis muaj, thiab yuav xav tias exceptional. Yog hais tias koj muaj peev xwm tsis sawv qhov kev tshaib kev nqhis strike, tab sis xav kom poob phaus, koj yuav tsum carbohydrate noj cov zaub mov. Tswv yim los ntawm cov neeg uas tau sim nws, paub meej tias nws cov hauj lwm zoo. Paab yuav luag txhua yam yog hloov xwb tus xov tooj ntawm pov tseg kilograms, tab sis nws yog ib co nyob rau ntawm cov muaj tshaj ceeb thawj.