Tshawb nrhiav thaum nws tuaj yeem muaj txiaj ntsig los siv cov carbohydrates yooj yim kom ua kom muaj lub zog zoo sib npaug. Pro-ncaws pob feem ntau siv khoom qab zib ua ntej thiab tom qab kawm. Feem ntau cov no yog cov txiv hmab txiv ntoo qab zib, piv txwv li, nplua nuj. Qhov tseeb no tuaj yeem piav qhia los ntawm qhov muaj ntau ntawm cov carbohydrates hauv cov khoom qab zib. Cov as -ham no yog lub hauv paus tseem ceeb hauv tib neeg kev noj haus. Nws yog carbohydrates uas muab lub zog rau peb, txhawb lub hlwb thiab lub siab.
Koj yuav tsum paub tias carbohydrates tau muab faib ua yooj yim (nrawm) thiab nyuaj (qeeb). Cov khoom qab zib muaj cov khoom noj ceev uas tuaj yeem muab lub zog rau lub cev hauv lub sijhawm luv tshaj plaws. Cia peb paub yog tias koj xav tau noj khoom qab zib tom qab thiab ua ntej koj ua haujlwm.
Cov carbohydrates yooj yim yog dab tsi?
Cov carbohydrates yooj yim muaj qab zib thiab yaj sai hauv dej. Lawv kuj tseem muaj qhov glycemic index siab. Raws li cov kws tshaj lij kev noj zaub mov zoo, cov carbohydrates yooj yim muaj txiaj ntsig kev noj zaub mov tsawg rau tib neeg thiab nws yog qhov xav tau txwv lawv kev noj. Txawm li cas los xij, lawv yuav tsim nyog nyob rau qee kis. Hais txog kev tsim lub cev, qhov no siv rau lub sijhawm sib sau ua ke.
Thaum zom, cov carbohydrates yooj yim ua rau tso tawm cov tshuaj insulin. Cov tshuaj no muaj cov txiaj ntsig anabolic thiab pab ua kom lub cev rov zoo. Nws tseem yuav tsum tau sau tseg tias thaum noj me me ntawm cov carbohydrates yooj yim, cov metabolism hauv cov rog tau nrawm dua thiab, vim li ntawd, lub cev hnyav tau txo.
Txhua yam khoom noj uas muaj cov carbohydrates yooj yim muaj qhov qab zib, thiab qhov ntau tshaj ntawm cov as -ham no muaj nyob hauv qab zib, zib ntab, qhob noom xim kasfes, thiab lwm yam. Peb twb tau hais tias cov carbohydrates yooj yim tsis muab cov txiaj ntsig kev noj haus ntau rau lub cev, tab sis koj yuav tsum tsis txhob cais lawv tawm ntawm koj li kev noj haus.
Nrog rau qhov tsis txaus ntawm cov as -ham, kev nyuaj siab thiab kev ua haujlwm hauv lub hlwb tsawg tuaj yeem ua tau. Thoob plaws ib hnub, koj yuav tsum haus 120 grams carbohydrates ceev kom muab lub cev nrog lub zog rau lub paj hlwb. Kev noj zaub mov zoo tom qab kev tawm dag zog yog qhov tseem ceeb ib yam.
Koj puas yuav tsum tau noj khoom qab zib tom qab thiab ua ntej koj tawm dag zog?
Cov neeg feem ntau mus ntsib lub gym kom tshem tau lub cev rog. Hauv qhov xwm txheej zoo li no, cov carbohydrates yooj yim yuav tsum tso tseg. Tab sis qhov tseeb yog tias yog tias koj noj khoom qab zib tom qab thiab ua ntej kev qhia, hauv qhov me me, tom qab ntawd koj cov rog rog yuav tsis nce ntxiv. Hauv qhov no, cov carbohydrates yooj yim yuav ua cov haujlwm hauv qab no:
- Ua kom cov tshuaj insulin zais cia, uas yuav ua rau muaj keeb kwm yav dhau los anabolic.
- Kev rov ua kom lub cev lub zog cia thiab tiv thaiv cov leeg ntawm kev puas tsuaj.
- Ua kom nrawm ntawm cov txheej txheem hlawv cov rog.
Muaj tseeb koj tau paub txog qhov xwm txheej zoo li "qhov rai carbohydrate". Nws yog qhov tsis muaj carbohydrate thiab tshem tawm nws, koj yuav tsum haus cov khoom lag luam uas muaj cov carbohydrates yooj yim, xws li zib ntab lossis qhob noom xim kasfes. Yog tias koj tab tom hnyav, tom qab ntawd koj yuav tsum tau noj txog peb zaug ntau dua ntawm cov zaub mov no ntau dua li qhov xav tau kom puv. Koj tseem tuaj yeem siv zaub mov ua kis las, uas muaj cov carbohydrates ceev.
Peb twb tau hais tias tom qab qab zib thiab ua ntej tawm dag zog, tsis yog tom qab. Txij li cov txheej txheem zom zaub mov nres nyob rau hauv kev cuam tshuam ntawm kev siv lub cev, nws yog qhov yuav tsum tau noj cov carbohydrates yooj yim 60-120 feeb ua ntej pib kawm. Qhov no yuav ua rau koj lub cev muaj zog ntxiv, thiab cov as -ham yuav dhau los ua lub zog thaum lub sijhawm koj tawm dag zog. Ib qho ntxiv, lawv tseem yuav ua rau qeeb cov txheej txheem catabolic uas tau qhib tom qab qhov kev tawm dag zog tas.
Chocolate thiab bodybuilding
Koj tuaj yeem siv cov qhob noom xim kasfes tsaus ua qhov chaw ntawm cov carbohydrates sai. Ntxiv nrog rau qhov tseeb tias cov khoom no muaj cov carbohydrates yooj yim, nws muaj peev xwm ua kom cov concentration ntawm nitric oxide hauv lub cev. Koj tuaj yeem siv nws zoo los yog ntxiv rau cov kis las kis las.
Cov kws tshawb fawb tau tshawb fawb thiab nws muaj kev nyab xeeb los hais tias tsaus chocolate tuaj yeem yog cov khoom muaj txiaj ntsig zoo rau cov kis las. Raws li pov thawj ntawm qhov tseeb no, peb nthuav qhia cov txiaj ntsig ntawm ib txoj kev tshawb fawb. Ib pab pawg ntawm cov ncauj lus tau muab qhob noom xim kasfes ua ntej kev qhia, thiab cov kws tshawb fawb pom tias cov piam thaj hauv lawv cov ntshav tau tas li. Qhov tseeb no qhia tias lub cev muaj lub zog txuag hluav taws xob loj thiab cov kis las tuaj yeem cob qhia ntau ntxiv.
Kuj tseem muaj qib insulin nyob hauv lub cev tsis tu ncua, uas ua rau kom nce qib ntawm cov leeg nce. Ib yam yuav tsum nco ntsoov yog insulin tuaj yeem ua rau cov txheej txheem lipolysis qeeb, uas tseem tau sau tseg los ntawm cov kws tshawb fawb thaum lub sijhawm kawm.
Peb twb tau txiav txim siab qhov tseeb tias chocolate tsaus tuaj yeem yog cov cuab yeej zoo tshaj plaws rau kev tau txais txiaj ntsig zoo rau koj. Txawm li cas los xij, thaum siv nws, koj yuav tsum ua raws ob peb txoj cai yooj yim:
- Ntxiv cov khoom rau koj cov protein co.
- Tsuas yog siv cov qhob noom xim kasfes nrog tsawg kawg 70 feem pua cocoa.
- Koj tuaj yeem siv cov hmoov cocoa tsis tu ncua los ntawm kev ntxiv nws rau hauv koj qhov kev ncaws pob.
Yog tias koj siv cov khoom lag luam uas muaj tsawg dua 70 feem pua cocoa, koj yuav tsis tau txais txiaj ntsig. Ib qho ntxiv, ntau cov piam thaj feem ntau ntxiv rau cov qhob noom xim kasfes, uas yog qhov tsis xav tau.
Xav paub ntau ntxiv txog khoom qab zib kom tau txais ntau:
