Nyeem kab ntawv thiab kawm paub yuav ua li cas cov kis las ncaws pob zoo tshaj lawv cov zaub mov kom ua kom cov leeg muaj zog thiab muaj zog txaus. Cov lus nug ntawm kev noj zaub mov kom raug thiab nws txoj kev noj haus thaum ua haujlwm txhawj xeeb txhua tus neeg ncaws pob. Qhov tseeb, raws li koj paub, kev qhia ib leeg yam tsis muaj kev noj zaub mov zoo ntawm lub cev nrog txhua qhov tsim nyog microelements thiab cov vitamins tsis tuaj yeem tsim cov leeg nqaij mus rau qhov yuav tsum tau ntim, thiab txawm tias rov qab los, kev tawm dag zog lub cev tuaj yeem rhuav tshem cov leeg nqaij. Yog li ntawd, ob txoj hauv kev no, kev noj zaub mov zoo thiab kis las, yog ib feem tseem ceeb ntawm ib leeg. Cia peb sim debunk lub tswv yim tseem ceeb hais txog kev noj zaub mov zoo thiab tsim lub cev.
Thawj teev tom qab kawm kom noj lossis tsis?
Hauv kev ncaws pob, muaj qhov zoo li "lub qhov rooj carbohydrate", cov dab neeg no tau daig tob hauv taub hau ntawm ntau tus neeg ncaws pob. Lub tswv yim no muaj nyob hauv qhov tseeb tias thaum thawj teev, txawm tias tsawg dua lub sijhawm no tom qab qhov kev tawm dag zog lub cev tas li, nws yog qhov yuav tsum tau ua kom lub cev nyob nrog qhov tsim nyog microelements. Rau cov laj thawj no, cov protein co los yog cov kua carbohydrates nrog qee qhov me me ntawm cov protein (nce ntxiv) feem ntau siv. Ib tug xov tooj ntawm cov ntawv ci ci uas mob siab rau tsim lub cev tau ua tiav ntawm txoj hauv kev no, tab sis txhua yam yog tiag tiag li, raws li cov xov xwm sau, hais txog txoj kev tshaj tawm? Puas yog lawv tsuas yog muag cov khoom lag luam txhawm rau txhawb kev muag cov protein thiab lwm yam tshuaj ntxiv?
Ib pawg ntawm cov neeg ncaws pob tau ua qhov kev sim uas lawv tau tso tseg qhov tau txais tam sim ntawd tom qab kev qhia, thiab hloov nws nrog cov zaub mov muaj protein ntau, noj ib teev tom qab, thiab qee zaum lub sijhawm no ntev dua tom qab qhov kev kawm tiav. Qhov tshwm sim ntawm qhov kev sim tsis pom kiag li tsis muaj kev hloov pauv rau qhov tsis zoo, ntxiv mus, lawv txawm sau tseg qhov txiaj ntsig zoo hauv kev tsim cov leeg nqaij, ntau dua li nws yog lub sijhawm siv cov neeg tau txais txiaj ntsig.
Ntxiv rau cov kev soj ntsuam no, cov kis las pom tias lawv cov zom zaub mov zoo dua thaum lawv noj ib teev tom qab ua si. Qhov tseeb no nkag siab zoo los ntawm kev kho mob. Tom qab siv lub cev hnyav, thawj teev yog qhov tsim nyog rau cov ntshav tawm los ntawm cov nqaij ntshiv nqaij mus rau lwm cov kabmob sab hauv, suav nrog txoj hnyuv, uas pab txhawb kev zom zaub mov zoo dua.
Ntau tus cev nqaij daim tawv tuaj rau cov kev tswj hwm no, tab sis, raws li txoj cai, qhov kev txiav txim siab no tau los rau lawv raws li qhov xav tau, vim qhov no cuam tshuam txog cov hauv paus ntsiab lus thoob ntiaj teb thiab cov txheej txheem tsim los ntawm cov pej xeem.
Glycogen - Yuav Ua Li Cas Rov Qab Tau Lub Zog?
Txhua tus neeg ncaws pob paub txog glycogen. Nws yog cov carbohydrates uas pom muaj nyob hauv cov leeg thiab tau siv ua lub zog thaum ua haujlwm hnyav. Yog li ntawd, feem ntau cov ntawv tshaj tawm, yog tias tsis yog txhua qhov, pom zoo kom rov ua nws tam sim tom qab kev qhia nrog ib feem zoo ntawm cov carbohydrates.
Muaj tsawg heev qhov tshwj xeeb txheeb cais thiab kev tshawb fawb hais txog qhov kev xav no thiab lawv txhua qhov tsis sib xws. Qhov tseeb no tau pom, tias nws yog qhov yuav tsum tau ua kom lub cev rov qab zoo nrog cov carbohydrates sai li sai tau rau kev rov ua kom sai ntawm glycogen, nws yog qhov tsim nyog thaum qhov kev tawm dag zog yog lub cev aerobic, uas yog, rau kev ua siab ntev. Pawg neeg ncaws pob no suav nrog cov neeg ncaws pob thiab ncaws pob, tab sis tsis yog lub cev tsim txhua yam.
Hauv ib qho ntawm cov txheeb cais, nws tau qhia tias thaum noj cov carbohydrates sai tom qab ua haujlwm, rov qab los ntawm glycogen tshwm sim sai dua me ntsis, tsuas yog 16% ntau dua, piv txwv li, yog tias koj tsuas haus dej thaum lub sijhawm no. Cov ntaub ntawv no qhia tias yog koj hla cov zaub mov tag nrho rau thawj ob peb teev tom qab kev tawm dag zog, glycogen tseem yuav rov qab los hauv cov leeg nqaij.
Nov yog lwm qhov kev soj ntsuam uas tau tshwm sim hauv qhov no, glycogen sib sau ua ke hauv cov leeg nqaij maj mam, txog ib hnub tom qab qhov kev tawm dag zog lub cev. Ntawm no koj yuav tsum tau tsim cov zaub mov kom raug thaum lub sijhawm 24 teev no, thiab tsis ncuav cov carbohydrates rau hauv koj lub cev tam sim ntawd tom qab tawm hauv chav ua si.
Tag nrho cov ntaub ntawv no tau lees paub los ntawm ib qho kev sim ntxiv. Nws tau paub tias cov carbohydrates yooj yim dua thaum muaj kev nkag siab ntau ntxiv rau cov tshuaj insulin, thiab qhov no tshwm sim thaum lub sijhawm ua haujlwm ntawm lub zog. Tab sis qhov no tsis yog qhov tseem ceeb, lub sijhawm txaus nyiam tshaj plaws hauv txhua qhov no yog lub sijhawm uas tib qhov kev nkag siab nce ntxiv, thiab nws yog 24 teev! Cov kab hauv qab rov qhia nws tus kheej tias tsis tas yuav tsum tau muab cov carbohydrates sib xyaw tam sim ntawd hauv thawj feeb tom qab qhov kawg ntawm kev tawm dag zog, koj tuaj yeem rov los tsev thiab noj ib feem, piv txwv li, qos yaj ywm. Qhov tshwm sim los ntawm qhov no yuav tsis muaj zuj zus ntxiv, vim lub hom phiaj tseem ceeb yog ua kom lub cev rov qab los nrog cov carbohydrates hauv ib hnub, thiab tsis yog hauv ib teev.
Carbohydrates thiab protein nyob rau tom qab ua haujlwm nyuaj: tau txais txiaj ntsig lossis raug mob?
Ntau tau hais txog qhov ua tau zoo dua ntawm cov carbohydrates ua ke nrog cov protein. Yog lawm, qhov txheej txheem no zoo dua rau cov carbohydrates, tab sis muaj qhov poob qis rau npib. Kev tshawb fawb tau ua thaum pib ntawm lub xyoo pua no hais txog kev sib sau ua ke ntawm tus neeg tau txais txiaj ntsig tam sim tom qab kev tawm dag zog. Qhov tshwm sim tau zoo kawg … Nws hloov tawm tias kev nqus cov protein yog 30% tsis zoo yog tias nws tau noj tam sim tom qab kev qhia. Qhov tseeb no tau tsa kev ua xyem xyav txog qhov ua tau zoo ntawm kev siv cov protein thiab carbohydrates, tib yam tau txais tam sim ntawd tom qab kev tawm dag zog.
Protein rau cov leeg nqaij
Ntau tau hais txog cov protein hauv kev tsim lub cev, hais txog lawv qhov tseem ceeb hauv kev tsim cov leeg nqaij. Yuav luag txhua tus pib ncaws pob, ua npau suav txog lub cev uas muaj cov nqaij loj, npaj kom noj cov protein ntau hauv qhov ntau ntau tom qab qoj ib ce hauv chav dhia ua si, tsuas yog ua tiav qhov kev cia siab. Tab sis ntawm no, ib yam, cov lus dab neeg hais txog qhov tseem ceeb ntawm kev noj cov protein tam sim tom qab kev qhia tau debunked. Txij li ob qho tib si cov protein, nrog rau cov carbohydrates, tau sib sau sai dua thaum nruab hnub, thiab tsis nyob hauv "qhov rai" ntawm ib teev. Ib qho ntxiv, kev nqus cov protein ntau yuav zoo dua li ib feem peb, txawm tias tom qab ob hnub, zoo li no. Yog li, tsis muaj qhov sib txawv kiag li txawm tias koj haus tag nrho cov protein hauv ib zaug lossis ua kom lub cev nrog nws nyob hauv ib feem, ua tsaug rau cov zaub mov noj thaum nruab hnub.
Qhov tsuas yog yog tias koj muaj hnub nyoog so haujlwm thiab koj muaj hnub nyoog tshaj 60 xyoo, hauv qhov no, "lub qhov rai nqaim" yuav cuam tshuam rau koj, uas koj yuav tsum haus cov mega ntau ntawm cov protein thiab cov protein. Cov txheej txheem no cuam tshuam nrog kev hloov pauv cuam tshuam nrog lub hnub nyoog hauv cov qauv hauv lub cev thiab lwm yam kev hloov pauv ntawm cov kab kawm. Tab sis yog tias koj tseem nyob deb ntawm hnub nyoog tshwj xeeb, koj tuaj yeem nyab xeeb lub cev nrog cov protein ntau maj mam, thoob plaws ib hnub.
Protein ua pluas mov thib ob tom qab qoj ib ce
Lwm qhov kev soj ntsuam ua pov thawj rau peb ntawm cov txiaj ntsig ntawm cov protein co co ua pluas mov thib ob tom qab kev tawm dag zog. Raws li cov ntaub ntawv hais tias kev ua kom lub cev txaus nrog cov protein thiab carbohydrates tshwm sim raws li cov txheej txheem sib sau ua ke, qhov sib txawv tseem ceeb hauv kev noj cov protein hauv pluas noj thib ob tsis yog qhov ncaj ncees. Tab sis yog tias koj ua raws li cov phiaj xwm thaum cov carbohydrates tau noj tam sim ntawd, thiab tom qab cov protein, nws muaj peev xwm siv tau txoj hauv kev no. Tom qab 60 - 90 feeb, noj, piv txwv li, mov nrog ntses, thiab tom qab tib tus nqi, haus cov protein co, qhov no yuav tsis ua rau qhov xwm txheej phem dua.
Dab tsi los noj rau tus neeg tsim lub cev thaum hmo ntuj?
Ua ntej yuav mus pw, koj yuav tsum noj cov protein "ua si ntev", piv txwv li, nws tuaj yeem yog tsev cheese lossis nws tuaj yeem hloov pauv nrog casein protein. Cov zaub mov muaj protein nyob rau lub sijhawm so hmo ntuj pab txhawb kev ua haujlwm anabolic ntawm cov leeg nqaij. Rau tib lub hom phiaj, koj tuaj yeem noj cov protein thaum hmo ntuj. Piv txwv li, yog tias koj sawv los sawv vim xav tau lossis lwm qhov laj thawj, haus cov protein co. Xwb, sim sim thiab teeb tsa lub tswb kom nrov plaub teev tom qab pib pw tsaug zog kom tau txais cov protein. Tej zaum nws tsis yooj yim heev thaum xub thawj, tab sis tom qab ntawd koj tau siv lub suab zoo li no, tshwj xeeb tshaj yog thaum koj pib hnov qhov tshwm sim. Thiab cov txiaj ntsig ntawm qhov kev ua no yeej muaj, koj tuaj yeem tshawb xyuas nws ntawm koj tus kheej.
Ob peb lo lus hais txog kev noj zaub mov zoo ua ntej ua haujlwm
Tag kis sawv ntxov nrog tshais. Cov pluas noj no suav tias yog qhov tseem ceeb tshaj plaws, ob qho tib si tsuas yog ua kom lub neej muaj kev noj qab haus huv, thiab rau cov kws ncaws pob tshaj lij. Nws qhov tseem ceeb rau kev tsim lub cev dag nyob rau hauv qhov tseeb tias koj tsis tau txais cov as -ham li ntawm yim teev thiab tam sim no lub cev tsis muaj cov zaub mov txaus. Tab sis ua ntej koj ua kom koj lub plab nrog cov zaub mov khov nyob rau hauv daim ntawv ntawm cov protein thiab cov protein, cia nws nkag mus rau qhov sib dhos ntawm hnub. Txhawm rau ua qhov no, haus me ntsis dej lossis kua dej carbohydrate thiab cia lub plab pib tag nrho nws cov txheej txheem, thiab tom qab ntawd, noj tshais rau koj kev noj qab haus huv.
Hais txog kev noj zaub mov ua ntej ua kis las tiag. Nov yog qhov kev xav yog ob zaug, nws tsis tau pom zoo los ntawm kev noj zaub mov ua ntej pib ua haujlwm, vim tias muaj cov ntshav tawm ntawm cov leeg nqaij mus rau lub plab. Qhov no yog ib nrab muaj tseeb, tab sis muaj lwm sab ntawm qhov teeb meem no, thaum zaub mov nkag mus rau hauv lub cev, nws txhawb kev tsim cov tshuaj insulin, thiab nws, nyeg, nce ntshav ntws mus rau cov leeg thiab, raws li, nce protein synthesis, tsim ib yam ntawm kev ncig. Nov yog cov lus nug tshwm sim, yog li yuav tau noj ua ntej kev qhia lossis tsis? Cov lus teb yog yog, tab sis tsuas yog kua zaub. Khoom noj, protein ntau, noj ib teev ua ntej tawm dag zog, yuav tiv thaiv koj los ntawm kev tawm dag zog tag nrho, tab sis cov kua zaub carbohydrate, ntawm qhov tsis sib xws, yuav pab txhim kho koj li kev ua tau zoo.
Qhov ntawd zoo li yog txhua lub ntsiab lus tseem ceeb hais txog kev noj zaub mov zoo uas cov kis las yuav tsum tau ua tib zoo txhawm rau ua kom tau txais txiaj ntsig zoo dua thaum thiab tom qab kev qhia. Nco ntsoov tias kev noj kom zoo ntawm cov protein thiab carbohydrates yog qhov tseem ceeb dua li noj ib zaug ntawm nws, thiab noj tshais muaj kev noj qab haus huv ntau dua li zaub mov tom qab tawm dag zog. Tsis tas li, tsis txhob hnov qab txog cov protein ua ntej yuav mus pw thiab zaum ob tom qab ua haujlwm hauv daim ntawv ntawm cov protein co. Los ntawm kev ua raws cov cai yooj yim no, nws yuav yooj yim dua rau koj kom ua tiav koj lub hom phiaj. Tsis pub dhau lub sijhawm luv, koj yuav tuaj yeem hnov qhov kev hloov pauv uas yuav pib tshwm sim rau koj. Hmoov zoo thiab kev cob qhia zoo rau koj!
Yees duab nrog Denis Borisov cov lus qhia txog kev noj zaub mov zoo tom qab ua haujlwm:
