Ua ntej kev cob qhia
Nws yog nyob ntawm seb koj yuav ua li cas. Koj muaj peev xwm haus tau 1-2 khob dej los yog tsis muaj dab tsi hlo li, yog tias koj npaj tsuas siv zog aerobic ntawm qhov nruab nrab, piv txwv li, kev khiav ceev, khiav, caij tsheb kauj vab. Yog hais tias nws yog ib qho kev tawm dag zog, xaiv ib qho khoom noj khoom haus tas nrho carbohydrate, piv txwv, oat flakes nrog zaub. Txawm li cas los xij, tom qab noj mov, koj yuav tsum tau so: tsawg kawg 30 mus rau 40 feeb, yog tias koj noj carbohydrates (piv txwv li, noj mov lossis nplawm flakes nrog zaub), thiab 60 mus rau 90 feeb yog tias koj cov zaub mov muaj protein ntau (piv txwv li, qaib nrog mov thiab nyias). Carbohydrates yog absorbed los ntawm lub cev sai sai, thiab lub zog tau txais los ntawm lawv, koj yuav siv rau ua lub ce. Lwm yam - Cov rog thiab cov nqaijrog: cov khoom noj uas lawv muaj, koj yuav zom ntev, thiab tsis tom qab noj mov tom qab so ua ntej kev cob qhia, koj yuav hnov mob nkees. Yog tias koj tab tom ua kis las hauv ib nrab hnub ntawm ob hnub, tsis muaj qhov tsis tuaj yeem noj su - nws yog lub pluas mov loj rau ib hnub. Thiab su noj yuav tsum tag nrho. Tsuas yog nyob rau hauv txoj kev no koj yuav muaj peev xwm ntxiv zog ntawm cov reserves ntawm kev siv zog thiab txuas hnub nyoog lub zog ntawm lub cev. Hmo yog pom zoo rau 60 - 90 feeb ua ntej kev cob qhia. Yog tias tsis tau noj txhua zaus, thiab koj tshaib plab, muaj ib yam khoom noj. Yuav pib txoj kev kawm txog kev npliag plab tsis tas yuav, koj yuav tsum qis qis qis zog, thiab cov kev hlawv roj yuav tsis muaj sijhawm pib. Txawm li cas los xij, zam cov khoom qab zib thiab cov khoom noj khoom haus hnyav, txwv tsis pub thaum sib kho koj tuaj yeem hnov tau qaug zog los yog qaug zog. Khoom qab zib thiab cov kua txiv hmab txiv ntoo ua rau cov ntshav qab zib tsawg dua, thiab ua kom poob qis, uas siv zog ntawm koj. Yuav kom assimilate lub cev ntawm cov khoom noj ceev lossis protein ntau yuav noj tsawg kawg 3-4 teev.
Thaum tab tom kawm
Nco ntsoov haus dej tseem dej. Qhov no tseem ceeb heev, vim hais tias lub xeev ntawm koj lub paj hlwb thiab cov nqaij mob nyob ntawm seb ib qho loj npaum li cas rau hauv qhov kev ntsuas hauv sab hauv. Yog tias thaum lub sijhawm kawm tsis ua rau lub cev tsis muaj zog hauv lub cev, lub cev qhuav dej yuav tshwm sim, thiab vim li ntawd, qhov poob qis zog thiab qaug zog. Hauv kev ua si los yog mus taug kev qoj ib ce ntawm cov dej tsis muaj carbonated cov dej hauv chav tsev sov thiab nyob hauv tus txheej txheem ntawm haus me me me me. Tsis nco qab txog cov dej qab zib, txawm tias koj hnov tias lawv siv zog ntau dua. Qhov tseeb, nws tsis yog txhua yam li ntawd: qhov tsawg ntawm cov ntshav qab zib ua rau cov kev hloov hauv cov theem ntawm qab zib hauv lub cev, cuam tshuam cov hauj lwm ntawm lub paj hlwb thiab cov leeg. Yuav tsum tau ntxiv thiab txuag cov zaub mov: magnesium, phosphorus, sodium, potassium. Lawv, zoo li dej, cuam tshuam rau kev ua haujlwm ntawm lub hlwb thiab cov leeg, tab sis nyob rau hauv txoj kev ntawm kev cob qhia raug muab tshem tawm los ntawm lub cev ua ke nrog hws. Muab lawv cov ntsiab lus ua kom rov qab yog tias feem me me haus dej hauv cov dej ntxhia los yog cov isotonic xyaw tshwj xeeb.
Tom qab kawm tiav
Tab sis tam sim no koj tau noj ib yam dab tsi, thiab sai li sai tau. Tam sim no yog qhov zoo tshaj plaws lub sij hawm rau kev noj mov, vim tom qab lub cev nqaij daim tawv lub cev sai absorbs tseem ceeb tshuaj. Tom qab 30 feeb, lawv cov plab zom zuj zus los ntawm 20%, thiab nyob rau hauv ib teev - ib nrab. Kuv them taus dab tsi? Ua ntej tshaj, tag nrho cov zaub mov, cov khoom noj qab haus huv thiab noj qab nyob zoo tshaj plaws - zaub, nqaij tsawg lossis nqaij ntses, ua si rau ob peb los yog muab ci. Tsis txhob khoov ntawm kib, rog, pickled. Thiab cov khoom noj ceev tsis muaj cov khoom tseem ceeb, thiab nws cov khoom noj yuav tsis cuam tshuam cov ntsiab lus ntawm koj txoj kev kawm.