Ib qho ntawm cov xwm txheej uas tuaj yeem ua kom cov neeg ncaws pob ua tiav hauv kev qhia thiab kev sib tw yog kev noj zaub mov. Hnub no peb yuav tham txog cov txheej txheem ntawm kev thauj cov carbohydrates - tshem tawm. Cov ntsiab lus ntawm tsab xov xwm:
- Lub luag haujlwm tseem ceeb ntawm carbohydrates
- Carbohydrate tshem tawm
- Kev thauj cov carbohydrates
Lub luag haujlwm tseem ceeb ntawm carbohydrates
Raws li cov txheej txheem ntawm kev thauj cov carbohydrates, lub cev tsis muaj cov zaub mov uas muaj carbohydrates ib ntus. Tom qab ntawd, cov zaub mov carbohydrates tau rov suav nrog hauv cov kis las noj zaub mov. Qhov no tshwm sim nyob rau lub sijhawm uas lub cev twb tau siv los ua yam tsis muaj cov macroelements zoo li no, uas ua rau muaj kev nce ntxiv hauv kev ntsuas lub zog thiab ua kom cov leeg loj tuaj. Qhov no yog qhov tseem ceeb hauv txhua qhov kis las kis las thiab kev tsim lub cev tsis muaj qhov tshwj xeeb.
Nws tau paub tias lub zog feem ntau tau txais los ntawm lub cev los ntawm carbohydrates, uas tau oxidized hauv cellular mitochondria. Cov tshuaj tiv thaiv no yog nrog los ntawm kev tso tawm lub zog khaws cia hauv daim ntawv ntawm ATP. Lub hauv paus tseem ceeb uas lub cev siv los hloov pauv qhov xwm txheej yog kev tsim cov piam thaj hu ua gluconeogenesis. Nws yog ntawm qhov nrawm ntawm qhov sib xyaw ua ke uas lub cev kev ua siab ntev ua ntej kev tawm dag zog lub cev nyob ntawm. Qhov ntsuas no cuam tshuam ncaj qha los ntawm kev paub ntawm tus kis las.
Theem 1: tso tawm cov carbohydrates
Cov theem no qhia txog kev cais tawm ntawm cov carbohydrates los ntawm kev noj haus. Yog li, thaum lub sijhawm no, cov zaub cog yuav tsum tsis txhob noj. Tag nrho cov khoom noj ntawm lub sijhawm no tau ntim tshwj xeeb nrog cov zaub mov nrog cov ntsiab lus siab ntawm cov protein sib xyaw ntawm cov tsiaj keeb kwm. Ntxiv mus, nws yog qhov xav tau uas lawv muaj cov protein zom tau sai.
Raws li koj paub, tus thawj coj hauv pab pawg no yog qe dawb, thiab nws yuav tsum yog qhov muaj feem thib. Cov khoom no muaj ntau yam sib txawv hauv nws cov khoom sib xyaw. Yuav luag txhua qhov tsim nyog amino acid sib txuas muaj nyob hauv nws. Hauv qhov no, Lub Koom Haum Saib Xyuas Kev Noj Qab Haus Huv (World Health Organization) txawm lees txais txoj cai lij choj raws li lub qe dawb yog tus qauv hauv kev txiav txim siab cov amino acid tshuav nyiaj ntawm txhua yam khoom.
Nws tseem yog qhov tseem ceeb uas lub qe dawb yog ib lub cell loj, thiab tsis muaj cov ntaub so ntswg, uas txhais tau tias tsis tas yuav tsum zom cov cell ntawm daim nyias nyias. Qe yuav tsum tau noj tshwj xeeb tshaj yog hau. Hauv daim ntawv no, cov khoom tau nqus sai li sai tau los ntawm lub cev, hauv kev sib piv rau cov khoom nyoos. Nyob rau tib lub sijhawm, cov qe tau ua tiav los ntawm lub cev ntev dua, thiab yog li, thaum lub sijhawm tso cov carbohydrates, tsuas yog qe dawb yuav tsum tau noj. Tau kawg, cov kis las tsis muaj neeg txawv rau cov zaub mov sib txawv uas lawv tau ntsib hauv cov chav sib txawv, xws li ziab khaub ncaws.
Cov khoom qab zib fermented yog cov tom ntej hauv tus nqi ntawm assimilation. Ib qho khoom muaj nqis heev ntawm hom zaub mov no yog lub peev xwm tso tshuaj tua kab mob tshwj xeeb uas tiv thaiv cov txheej txheem ntawm kev ua kom puas hauv cov hnyuv. Txhua qhov tseeb no tau raug pov thawj hauv kev tshawb fawb soj ntsuam, thiab tsis muaj ib qho hauv kev ua xyem xyav lawv ntseeg tau.
Hauv qhov chaw thib peb hais txog cov nqi amino acid thiab tus nqi nqus tau yog nqaij nruab deg, suav nrog ntses. Nws tsim nyog sau cia tias cov protein ntawm cov khoom no tau ua phem dua li cov qe lossis cov protein. Txawm li cas los xij, cov nqaij nruab deg muaj cov amino acid muaj txiaj ntsig zoo - methionine. Zoo, txhua tus tau hnov txog tus nqi ntses ntses.
Ntawm peb lub macronutrients, nws tseem yuav daws qhov teeb meem nrog cov rog. Txhua yam nws nyob ntawm lub hom phiaj ntawm tus kis las. Yog tias koj xav tau kom poob phaus, yog li, ntawm chav kawm, peb tsis tuaj yeem tham txog cov zaub mov muaj rog. Nws yog ib qho tseem ceeb kom nco ntsoov tias lub cev tsis tuaj yeem pib muaj rog. Ib yam khoom twg muaj qee qhov nyiaj ntawm cov tshuaj no.
Yog lawm, ntau tus neeg muaj qhov tsis zoo uas nyuaj rau muab tso tseg - piv txwv li, khoom qab zib. Txawm li cas los xij, hloov cov piam thaj niaj hnub tuaj yeem pab ntawm no. Yog li, saccharin yog qhov ua los ntawm benzoic acid, thiab cov khoom no yuav luag 500 npaug ntau dua qab zib. Nws tsis muaj kev phiv, tsuas yog nrog cov nyiaj ntau nws pib saj iab. Tab sis koj tuaj yeem siv tau sai rau qhov ntau npaum li cas ntawm saccharin, nrhiav qhov zoo tshaj plaws rau koj tus kheej.
Theem 2: thauj khoom carbohydrate
Cov theem ntawm txoj haujlwm no tsis muaj qhov tseem ceeb tsawg dua li yav dhau los. Carbohydrates muaj peev xwm khi cov dej molecules. Yog li 1 gram ntawm cov microelement no tuaj yeem khaws txog 4 grams dej hauv lub cev. Yog li, kev muab khoom ntse ntawm carbohydrates rau lub cev tsis suav nrog. Txwv tsis pub, lub cev yuav raug dej ntau dhau. Qhov no, nyeg, yuav ua rau mob taub hau, o, thiab insomnia.
Thawj hnub yuav tsum tau ceev faj heev kom noj zaub mov carbohydrates, thiab ua nws hauv qhov me me, maj mam nce lawv. Lub sijhawm ntawm theem thib ob ncaj qha nyob ntawm lub sijhawm thawj zaug. Los yog kev tshem tawm tau ntev txog ib hlis, tom qab ntawd tib lub sijhawm yuav xav tau rau kev thauj khoom. Hmoov tsis zoo, nws nyuaj qhia txog qhov tau txais cov carbohydrates hauv lub sijhawm thauj khoom. Txhua yam nws nyob ntawm tus yam ntxwv ntawm lub cev, thiab hauv txhua kis, qhov no yuav tsum tau mus ntsib tus kheej. Nws yog qhov yooj yim dua los muab cov lus qhia dav dav.
Muaj qee qhov kev suav yooj yim kom ua tiav. Txhua tus neeg ncaws pob paub ntau npaum li cas, nyob rau nruab nrab, nws noj carbohydrates txhua hnub. Cov ntsiab lus ntawm cov macronutrient hauv ntau yam khoom kuj tau tsim. Yog tias theem thib ob kav ntev, piv txwv li, 30 hnub, tom qab ntawv txwv kev txwv ntawm cov carbohydrates txhua hnub yuav tsum tau faib ua 30. Yog li, nyob rau thawj hnub ntawm kev thauj khoom nws yog qhov tsim nyog los muab lub cev nrog 1/30 ntawm kev noj carbohydrates txhua hnub., ntawm qhov thib ob - 2/30, thiab ntxiv rau. Txog hnub kawg ntawm lub sijhawm thauj khoom, lub cev yuav pib tau txais nws ib feem ntawm cov macronutrient.
Nyob rau lub sijhawm no, yuav tsum tau them nyiaj tshwj xeeb rau qhov zoo ntawm cov khoom, kom meej dua, qhov zoo ntawm cov carbohydrates uas lawv muaj. Yog li, cov piam thaj tau nqus tau zoo los ntawm lub cev, tab sis fructose nyhav tso rau hauv lub cev hauv daim ntawv ntawm glycogen. Vim li no, nws zoo dua los siv zib ntab es tsis txhob siv cov piam thaj li qub. Nws kuj tseem tsim nyog them sai sai rau cov txiv hmab txiv ntoo qhuav, uas tsis yog tsuas yog lub tsev khaws khoom ntawm carbohydrates, tab sis kuj yog qhov chaw ntawm cov vitamins thiab minerals. Ntxiv mus, qee cov txiv hmab txiv ntoo hauv daim ntawv qhuav muaj txiaj ntsig ntau dua li nyoos.
Yog tias peb tham txog yuav siv cov txheej txheem no ntau npaum li cas, tom qab ntawd nws tsim nyog tig mus xyaum rau cov lus teb. Yav dhau los, nws tau siv ib xyoos ib zaug, thiab nws lub sijhawm yog ob lub lis piam. Maj mam, lawv pib siv cov khoom noj carbohydrates thiab tshem tawm ntau thiab ntau zaus. Vim li ntawd, ntau tus kws tshaj lij ncaws pob tam sim no siv nws thoob plaws xyoo, tsis yog ua ntej kev sib tw. Txhua lub voj voog thiab lub sijhawm so yog ib hlis. Nws tseem yuav nthuav kom nco ntsoov tias kev txhim kho cov protein tshem tawm-thauj khoom tseem tab tom ua. Cov kws tshaj lij kwv yees yav tom ntej kev sib koom ua ke ntawm ob txoj hauv kev ua ib qho.
Pre-Competition Carbo Load Video:
