Tshaj tawm zaub mov ua haujlwm

Cov uas tawm dag zog yuav tsum tau noj ua ntej kev qhia (kom ntseeg tau tias lub cev muaj lub zog) thiab noj tom qab kev qhia (kom pab kom cov leeg rov zoo), thiab hauv cov ntawv no peb yuav muab qee cov lus qhia txog yuav noj dab tsi tom qab kev kawm kom poob phaus lossis ua kom lub cev rog dhau ( nce hauv cov leeg nqaij).

Nws tsim nyog nco ntsoov tias thaum lub sijhawm ua haujlwm lub cev nws tau pom zoo kom tswj xyuas kom muaj dej nkaus xwb, thiab kev siv cov khoom noj ntxiv thiab cov zaub mov zoo tshaj yuav tsum tau qhia los ntawm tus kws noj zaub mov zoo, yog li kev noj zaub mov tom qab ua haujlwm txaus rau koj cov zaub mov noj thiab cov calories xav tau.

Cov lus qhia no siv ob qho rau kev qhia aerobic thiab kev tawm dag zog lub cev, xws li kev qhia hnyav.

Yuav noj dab tsi tom qab ua haujlwm

Tom qab kev tawm dag zog lub cev, tsis hais txog kev siv dag zog ntau npaum li cas lossis tau ua haujlwm aerobic, koj lub cev xav tau rov qab los thiab ua kom lub zog siv tau zoo dua, yog li koj tuaj yeem ib txwm muaj cov nplej zom, protein bar, kua txiv kua txiv ntawm tes., Yogurts, txiv hmab txiv ntoo lossis cov tshuaj ntxiv uas muaj carbohydrates vim lawv yog cov khoom siv zoo tshaj plaws.

Ntxiv rau cov carbohydrates, koj tuaj yeem noj cov zaub mov tom qab ua haujlwm uas muaj cov protein, uas pab kho thiab tsim cov leeg nqaij, xws li qe, mis, yogurt, cheese thiab nqaij ntshiv.

Qee tus kws tshaj lij hais tias lub sijhawm zoo tshaj plaws los noj tom qab kev kawm yog nruab nrab ntawm kaum tsib txog 45 feeb tom qab ua haujlwm lub cev, raws li lub sijhawm no hu ua "lub qhov rooj ntawm lub sijhawm", thaum tsim cov leeg tsim kho thiab qhov nqus ntawm cov as -ham no yog siv tau zoo tshaj plaws. Lwm tus kws tshaj lij tsis pom zoo nrog "lub qhov rooj ntawm txoj hauv kev" lub tswv yim, tab sis lawv kuj lees paub qhov tseem ceeb ntawm kev noj zaub mov zoo tom qab kev cob qhia.

Lwm qhov lus qhia yog kom tsis txhob noj cov roj (lipid) nyob rau lub sijhawm no, vim nws tuaj yeem txo qhov cuam tshuam ntawm cov carbohydrates thiab cov protein, uas yog qhov tseem ceeb heev tom qab ua haujlwm, rau qhov laj thawj hais los saum no.

Kev noj zaub mov tom qab ua haujlwm tseem yog ib qho tseem ceeb kom txo cov txheej txheem catabolic, thiab yog tias koj tsis muaj sijhawm noj zaub mov kom raug, koj tuaj yeem yuav cov tshuaj ntxiv uas ua rau lub zog no, muaj protein ntau thiab hloov pauv hluav taws xob, xws li whey protein thiab creatine, piv txwv.

noj dab tsi kom poob phaus

Yog tias koj qhov kev tawm dag zog thaum sawv ntxov, nws tsim nyog suav nrog cov zaub mov muaj protein ntau rau pluas tshais, xws li lub teeb lossis rog rog tsawg (uas yog cov zaub mov muaj protein tsawg), qhob cij tag nrho, qhob cij txiv hmab txiv ntoo, cheese muaj roj tsawg (xws li dawb thiab tsev cheese), txiv hmab txiv ntoo thiab roj zaub feem ntau, xws li txiv ntseej thiab txiv ntseej, uas muaj omega 3.

Yog tias koj ua lub cev qoj ib ce tom qab noj su lossis noj hmo, koj tuaj yeem suav nrog zaub mov xws li qe, ntses liab thiab txiv roj roj (tshwj xeeb tshaj yog nkauj xwb).

Dab tsi noj tom qab kev kawm kom nce cov leeg nqaij (hypertrophy)

Yog tias koj lub hom phiaj yog kom tau txais cov nqaij ntshiv (hypertrophy), koj tuaj yeem noj tag nrho (pluas su lossis noj hmo), lossis muaj khoom noj txom ncauj muaj protein ntau thiab cov carbohydrates yooj yim, xws li qhob cij tag nrho thiab nplej zom.

  • Tuna Sandwich nrog zaub xam lav;
  • Txiv tsawb los yog avocado smoothie;
  • Ib lub tais ntawm açaí nrog cov nplej xws li granola, brewer's poov xab lossis guarana hmoov;
  • Qe dawb nrog mov nplaum;
  • Pob kws nrog qe dawb los yog mis nyuj;
  • Protein co los yog tshuaj ntxiv xws li cov protein whey, Creatine lossis BCAA;

Lwm cov zaub mov kuj tseem pab hauv cov txheej txheem anabolism (hypertrophy thiab ua haujlwm ntawm tes ntxiv), xws li:

  • Oat
  • Txiv tsawb
  • Beetroot
  • Qe dawb
  • granola
  • Skimmed mis
  • Papaya
  • manga
  • Cov qhob cij
  • Nqaij qaib mis
  • Tsev cheese
  • Cov vitamins nrog mis (txiv tsawb lossis avocado)

Co daim ntawv qhia kom tau txais cov leeg nqaij

Yog tias koj xav ua kom co kom tau txais cov leeg nqaij, tab sis tsis xav yuav thiab noj tshuaj ntxiv muag hauv khw muag tshuaj thiab khw tshwj xeeb, koj tuaj yeem ua rau koj tus kheej co thiab haus nws ua ntej lossis tom qab kev cob qhia:

Cov khoom xyaw:

  • 200 ml ntawm dej
  • 1 txiv tsawb
  • 2 dia whey protein (lossis lwm cov hmoov protein uas koj xaiv)
  • 2 tablespoons ntawm quinoa flakes
  • 1 tablespoon (khoom qab zib) ntawm linseed hmoov
  • 1 tablespoon ntawm hydrolyzed collagen

Tsuas yog ntaus nws hauv lub tshuab ziab khaub ncaws nrog qee qhov dej khov thiab haus nws tom qab koj ua haujlwm (tab sis koj tuaj yeem haus nws ua ntej ib yam nkaus).

Saib cov vis dis aus no kom paub ntau ntxiv thiab nyob twj ywm:

Cov kab lus no puas pab tau koj? Qhia peb ntawm no hauv cov lus!

Sau ntawv cia

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