Nrhiav seb koj ua yuam kev dab tsi thaum tsim kev noj zaub mov kom tau txais cov leeg nqaij? Cov kev zais cia no yuav ua kom cov txheej txheem anabolic nrawm dua 100%. Hnub no peb yuav tham dua txog qhov yuam kev tseem ceeb hauv kev tsim cov khoom noj kom tau txais cov leeg nqaij. Txawm hais tias muaj cov ntaub ntawv ntau ntawm cov ncauj lus no hauv net, cov kis las txuas ntxiv ua yuam kev thaum teeb tsa kev noj haus. Vim li no, coob leej tsis tuaj yeem ua tiav lawv lub hom phiaj. Cia peb saib seb cov ncaws pob feem ntau ua tsis raug li cas.
Yuam kev # 1: Muaj ntau cov protein sib xyaw rau pluas tshais
Cov neeg ncaws pob feem ntau pib hnub nrog cov protein co thaum lawv sawv los ntawm kev tsaug zog. Txawm li cas los xij, hom tsis raug ntawm cov protein feem ntau siv. Qhov kev xaiv pom zoo nyob rau lub sijhawm no yuav yog whey-type protein hydro-isolator.
Cov tshuaj ntxiv no tau tawg mus rau qib peptides ntawm theem tsim khoom thiab vim li no nws yuav nqus tau sai heev los ntawm lub cev. Ib qho ntxiv, tus neeg saib xyuas kev tiv thaiv dej yog cov khoom ua kom huv heev, uas tsis muaj cov carbohydrates thiab cov rog. Nco ntsoov tias tus nqi ntawm cov tshuaj tiv thaiv dej ntau dua, tab sis kev siv nws yuav ua rau muaj txiaj ntsig ntau dua.
Tsis tas li, koj yuav tsum tsis txhob noj zaub mov, suav nrog cov protein sib xyaw, ua ntej 15 feeb tom qab sawv los. Qhov no yog vim qhov tseeb tias cov protein sib xyaw ua kom nrawm cov metabolism, uas ua rau nce hauv cov metabolism. Rau pluas tshais, koj tuaj yeem noj, piv txwv li, oatmeal thiab omelet tsuas yog ua los ntawm cov protein, pancakes nrog cov roj tsawg hauv tsev cheese lossis jam. Ib nrab ntawm cov khoom noj tshais tshais yuav tsum yog carbohydrates, thiab ib nrab yuav tsum yog cov protein sib xyaw. Tom qab ntawd, nws yog qhov zoo tshaj los haus cov tshuaj yej ntsuab nrog txiv qaub thiab noj cov roj ntses.
Yuam Kev # 2: Siv Carbohydrates Tom Qab Ua Haujlwm
Koj tsis tas yuav haus cov carbohydrates hauv daim ntawv ntawm cov khoom qab zib tam sim tom qab kawm hauv chav ua si. Qhov no tsuas yog txo koj txoj kev qab los, thiab koj yuav tsis tuaj yeem noj kom raug nyob rau yav tom ntej. Ib qho nyiaj ntau ntawm cov carbohydrates tom qab kev tawm dag zog xav tau thaum koj lub hom phiaj yog txhawm rau ntxiv dag zog lossis ua siab ntev. Yog tias koj xav kom hnyav, tom qab ntawd koj xav tau cov protein sib xyaw, hais, nqaij thiab nplej zom. Koj tseem tuaj yeem haus cov dej sib xyaw kom tau txais cov protein whey sib xyaw tom qab noj mov.
Yuam kev # 3: Tsis siv cov protein co
Tsis txhob sim haus cov neeg tau txais txiaj ntsig ntau. Feem ntau, cov neeg ncaws pob ntseeg tias nws yog qhov tsim nyog los ua qhov no, txij li cov protein sib xyaw thiab cov carbohydrates muaj nyob hauv cov dej haus no. Carbohydrates nyob rau hauv qhov ntau tsis yog ib txwm tuaj yeem muab cov txheej txheem ntawm cov leeg nqaij. Ntau twb tau hais txog qhov xav tau niaj hnub ntawm lub cev ntawm cov kis las rau cov protein sib xyaw, thiab vim li no peb yuav tsis rov ua peb tus kheej.
Cia peb nco ntsoov tias nws yooj yim tsis tuaj yeem tau txais cov tshuaj no tsuas yog nrog kev pab zaub mov noj. Vim li no, koj yuav tsum nquag siv cov protein sib xyaw, tab sis tib lub sijhawm noj zaub mov txaus. Txhua qhov kev pabcuam ncaws pob yuav tsum tsuas yog txiav txim siab ntxiv rau koj li kev noj zaub mov tsis tu ncua.
Ua yuam kev # 4: tsis suav qhov tseem ceeb ntawm glutamine thiab BCAAs
Ntau lo lus tau hais txog BCAAs, uas suav nrog cov amino acid sib txuas isoleucine, valine thiab leucine. Feem ntau, cov tshuaj ntxiv no yog siv ua ntej thiab tom qab kev qhia. Tab sis qhov tseeb yog tias thaum siv cov tshuaj me me, yuav tsis muaj kev cuam tshuam dab tsi. Qhov zoo tshaj plaws koob tshuaj yog 30 txog 40 grams ib hnub. Koj yuav tsum nco ntsoov tias BCAAs tseem ceeb heev rau kev loj hlob ntawm cov leeg. Ib yam li tshuaj twg, koob tshuaj BCAA yog tus kheej. Nws yog qhov zoo tshaj los pib xaiv nrog 15 grams ib hnub. Tswj cov nyiaj no thaum koj nce pawg. Yog tias tsis pom kev loj hlob, tom qab ntawd nce Tus Nqi ntawm cov tshuaj ntxiv los ntawm 5 grams kom txog thaum pom tshwm. Tib lub sijhawm, koj yuav tsum tsis txhob noj ntau dua 30 grams hauv ib hnub.
Yog tias tsis muaj qhov tshwm sim ntawm qhov koob tshuaj, ces lwm qhov laj thawj rau qhov tsis muaj kev vam meej yuav tsum tau nrhiav. Nws kuj yuav tsum tau hais tias nws yog qhov zoo tshaj plaws los siv cov tshuaj hmoov ntau dua li tsiav tshuaj. Siv BCAAs peb zaug ib hnub: ua ntej pib chav kawm, tom qab nws kawm tiav thiab thaum kawm tiav. Ua tsaug rau glutamine, koj yuav nrawm thauj cov nitrogen mus rau hauv cov ntaub so ntswg, nrog rau nce tus nqi ntawm glycogen synthesis. Tab sis txawm tias cov khoom no ntawm cov khoom tsis ua rau nws muaj txiaj ntsig zoo rau cov kis las. Nws tau tsim los tias kev siv 2 grams glutamine ib hnub ua kom nrawm cov synthesis ntawm kev loj hlob hormone.
Yuam Kev # 5: Amino Acid Supplements Tsis Siv
Ib qho ntawm qhov ua yuam kev loj tshaj plaws uas xav ua kis las. Nws yog cov amino acid sib txuas uas tau noj hauv kev tsim cov nqaij tshiab. Ib qho ntxiv, cov tshuaj no tau koom tes nrog ntau qhov txheej txheem sib txawv, suav nrog los ntawm kev sib xyaw ntawm cov tshuaj hormones anabolic thiab xaus nrog kev tsim cov tshuaj tiv thaiv.
Kuj sim noj tshuaj ntxiv hauv cov hmoov. Lawv ua tau zoo dua li cov ntsiav tshuaj, txawm hais tias tsis yooj yim siv.
Yuam kev # 6: Kev siv dej tsawg
Ntau zaus koj tuaj yeem hnov cov kws qhia txwv tsis pub haus dej thaum kawm. Nyob rau hauv lem, cov neeg ncaws pob lawv tus kheej ntseeg tias nrog cov dej me me haus thaum nruab hnub, tsis muaj dab tsi phem yuav tshwm sim. Qhov no yog ib qho yuam kev loj heev.
Dej yog ib feem tseem ceeb ntawm peb lub cev, suav nrog cov leeg. Yog tsis muaj dej txaus, kev tsim cov ntaub so ntswg yuav nyuaj, thiab qee zaum tsuas yog ua tsis tau. Yog tias koj xav kom ua tiav qhov nce ntawm cov leeg nqaij, tom qab ntawd koj yuav tsum haus tsawg kawg ob litres dej haus zoo ib hnub. Koj yuav tsum nco ntsoov tias dej yog qhov muaj zog tshaj plaws rau tib neeg lub cev. Txhua tus paub tias kev loj hlob ntawm cov leeg yog qhov tshwm sim ntawm cov txheej txheem anabolic. Yog tias tsawg kawg ib qho khoom siv ploj lawm, tom qab ntawd yuav tsis muaj qhov nce ntxiv. Koj yuav tsum tau haus dej txhua hnub, suav nrog hauv chav kawm. Nov yog tib txoj hauv kev uas koj tuaj yeem ua tiav cov txiaj ntsig zoo.
Kawm paub ntau ntxiv txog kev noj zaub mov kom tau txais cov leeg nqaij:
