Kawm paub yuav noj dab tsi tom qab ua haujlwm hnyav kom tiv thaiv cov leeg tawg thiab rov kho cov nqaij glycogen sai sai. Ntau tus neeg ncaws pob tau sim nrhiav qee yam ntawm cov phiaj xwm kev noj zaub mov kom muaj txiaj ntsig zoo ntawm kev qhia thaum koom nrog kev sib tw. Txoj hauv kev rau kev noj zaub mov no yog yuam kev. Koj yuav tsum tau siv txoj haujlwm pabcuam zaub mov noj uas yuav pab koj vam meej tas li. Nws yuav tsum yog lub hauv paus uas koj cov txheej txheem kev cob qhia tau tsim.
Yog li, yog tias koj txiav txim siab kev cob qhia thiab khoom noj khoom haus cais, tom qab ntawd koj tab tom ua yuam kev loj uas tsuas yog ua rau koj qhov kev vam meej qeeb. Tom qab kev tawm dag zog hauv lub cev, cov metabolism hauv cov leeg nqaij hloov pauv ntau. Thaum kawm, cov txheej txheem catabolic yeej hauv cov leeg, uas, tom qab ua tiav qhov kev sib tham, tau hloov pauv los ntawm cov anabolic.
Cov kev hloov pauv no zoo kawg nkaus, tab sis tsuas yog kav ntev li ob peb teev. Nws yog vim li no tias tom qab kev tawm dag zog lub cev yog qhov tseem ceeb los ua kom koj lub cev cov lus teb rau kev tawm dag zog. Niaj hnub no peb yuav los tshuaj xyuas cov lus qhia zaub mov noj tom qab kawm nyuaj raws li kev paub txuj ci tam sim no.
Thaum lub sijhawm kawm nyuaj, cov leeg nquag siv ntau hom roj: qabzib, amines, fatty acids, thiab lwm yam. Cov txheej txheem no yog catabolic hauv qhov. Txhawm rau qhib cov lus teb rov qab, koj yuav tsum hloov qhov sib npaug ntawm anabolism. Nov yog lub zog uas siv rau.
Yuav noj li cas tom qab ua haujlwm nyuaj?
Cov carbohydrates
Cov carbohydrates yog qhov tseem ceeb txaus thaum kawm, tab sis lawv muaj txiaj ntsig ntau dua tom qab kev qhia. Hauv ntau qhov kev sim, cov kws tshawb fawb tau pom tias cov leeg nqaij muaj peev xwm nqus tau cov piam thaj sai sai tom qab tawm dag zog.
Qhov no yog vim tsis muaj insulin-ywj siab siv cov piam thaj. Raws li koj paub, txhua pluas noj nrog rau kev tso tawm cov tshuaj insulin, uas muab cov khoom noj muaj txiaj ntsig rau cov txheej txheem ntawm tes ntawm cov nqaij. Ua ntej, insulin yuav tsum khi rau cov neeg txais khoom uas nyob ntawm qhov chaw ntawm cov cell, yog li ua kom muaj kev cuam tshuam tag nrho. Vim li ntawd, thauj cov txheej txheem protein tsim tawm, uas xa cov piam thaj mus rau hauv cov cell. Tsuas yog tom qab ntawd cov txheej txheem tsim khoom glycogen pib. Cov qib ntawm kev nkag mus ntawm cov piam thaj mus rau hauv cov txheej txheem ntawm tes ncaj qha nyob ntawm tus nqi ntawm cov synthesized thauj cov protein. Yog tias lawv tus lej sib npaug rau cov lej ntawm cov piam thaj hauv cov piam thaj, nws tsis tuaj yeem hloov pauv tau. Cov kws tshawb fawb niaj hnub no paub tsib thauj protein uas sib txawv hauv lawv cov khoom. Tam sim no muaj kev sib cav ntau heev txog hom carbohydrates twg uas muaj txiaj ntsig zoo tshaj plaws rau rov ua cov khw muag khoom glycogen sai. Nws nyuaj rau teb cov lus nug no nrog qhov tseeb, txawm hais tias tam sim no tsis muaj kev tshawb fawb tshawb fawb tau pom qhov sib txawv hauv kev siv ntau hom carbohydrates. Yog li, peb tuaj yeem txiav txim siab ncaj ncees tias nws tsim nyog tsuas yog 24 teev tom ntej los noj zaub mov nplua nuj hauv cov carbohydrates.
Txhawm rau txhim kho anabolic keeb kwm yav dhau los tom qab kev qhia thiab ua kom nrawm dua cov txheej txheem ntawm kev rov ua cov khw muag khoom glycogen, koj yuav tsum tam sim tom qab kev kawm siv tsawg kawg 1 gram ntawm carbohydrates ib kilogram ntawm lub cev hnyav thiab rov ua qhov no tom qab ob peb teev.
Cov protein sib xyaw
Qhov tseem ceeb tshaj plaws thib ob rau kev noj qab haus huv tom qab ua haujlwm yog cov protein sib txuas. Nws yog los ntawm cov protein uas lub cev tsim cov fibers tshiab thiab kho cov puas, nrog rau ua ke thauj cov protein thiab ntau yam enzymes. Yog tsis muaj cov tshuaj no, ib tus tsis tuaj yeem cia siab rau kev rov zoo ntawm lub cev.
Cov kws tshawb fawb tau pom tias kwv yees li ob lub lis piam tom qab kev qhia siv txoj haujlwm tshiab, nitrogen tshuav nyob hauv thaj chaw tsis zoo. Txhua lub sijhawm no, lub cev rhiab heev rau carbohydrates txo qis, tab sis tseem muaj kev sib raug zoo nrog cov protein sib txuas.
Txhua qhov tseeb no qhia tias noj cov protein nyob rau lub sijhawm yog qhov tseem ceeb tshaj plaws. Txij li kev ua neej nyob ntawm RNA tsis pub ntev tshaj tsib teev, thiab nyob rau lub sijhawm no nws yog qhov tsim nyog los xyuas kom tas li xa cov amines mus rau cov leeg nqaij. Cov kws tshawb fawb ntseeg tias cov protein yuav tsum tau noj txhua peb lossis plaub teev.
Rog
Cov kws tshawb fawb niaj hnub no tsis tuaj yeem hais meej meej tias nws yog ib qho tseem ceeb npaum li cas rau kev siv cov rog tom qab tawm dag zog. Tej zaum, qhov tseeb ntawm lawv muaj nyob hauv lub cev yog qhov tseem ceeb, thiab tsis yog lub sijhawm tau txais. Koj yuav tsum nco ntsoov tias cov rog ua ntau yam haujlwm hauv lub cev thiab nws yog qhov tsis tuaj yeem tsis lees txais lawv.
Piv txwv, omega cov rog tuaj yeem muaj txiaj ntsig zoo ntawm cov txheej txheem ntawm tes ntawm cov ntaub so ntswg, uas ua rau nrawm thauj cov piam thaj mus rau cov leeg thiab nce tus nqi ntawm kev tsim cov protein sib txuas. Muaj txoj kev xav tias cov roj (cholesterol) ua lub luag haujlwm tseem ceeb hauv kev noj zaub mov zoo tom qab ua haujlwm. Cov kws tshawb fawb tau pom tias tom qab kev cob qhia, nws cov concentration qis rau ob peb hnub. Nws yuav zoo yog tias cov tshuaj no tau siv los ntawm lub cev txhawm rau rov ua kom lub ntsej muag ntawm cov xov tooj ntawm tes puas los ntawm kev tawm dag zog.
Ua kua
Thaum nws los noj tom qab chav kawm, nws yuav yog kev ua txhaum tsis xav txog kua. Nws yog ib qho tseem ceeb heev kom tswj tau cov dej tsim nyog rau cov txheej txheem ntawm tes ntawm tes. Tau kawg, cov cev nqaij daim tawv tsis tau txais lub cev qhuav dej hnyav li, hais, cov neeg khiav dej num. Txawm li cas los xij, nws yog ib qho tseem ceeb kom haus cov kua txaus, thiab koj tuaj yeem siv cov qauv hauv qab no los txiav txim qhov no: 1 ml dej rau txhua kilocalorie ntawm koj cov zaub mov. Piv txwv li, cov ntsiab lus calories ntawm koj cov zaub mov yog 4 txhiab calories, yog li, koj yuav tsum haus 4 liv dej thaum nruab hnub. Yog tias koj qhia hauv cov huab cua kub, tom qab ntawd xav tias dawb ntxiv 2 iav ntxiv rau qhov no rau txhua 0.5 kg ntawm koj qhov hnyav.
Yuav noj li cas tom qab ua haujlwm kom rov zoo, saib daim vis dis aus no:
