Txhua tus neeg ncaws pob yuav tsum nkag siab tias tsis muaj txoj hauv kev noj zaub mov zoo, nws txoj kev kawm yuav tsis muaj txiaj ntsig zoo li. Kawm yuav ua li cas npaj koj cov zaub mov tom qab ua haujlwm. Feem ntau, cov pib ncaws pob tsis nkag siab qhov tseem ceeb ntawm kev noj zaub mov kom raug. Thaum lub sijhawm kawm, koj cov leeg raug rhuav tshem, thiab lawv txoj kev rov zoo thiab kev loj hlob tuaj yeem ua tau tsuas yog tom qab kawm tiav. Yog tias lub sijhawm no lub cev tsis tau txais txhua yam tshuaj uas nws xav tau, tom qab ntawd kev rov ua haujlwm ntawm cov leeg nqaij yuav tsis tshwm sim. Hnub no peb tab tom tham txog yuav ua li cas txhawm rau txhim kho koj li kev noj zaub mov zoo tom qab ua haujlwm hauv lub cev.
Rov kho cov nqaij leeg glycogen tom qab kev qhia
Muaj "txoj cai carbohydrate window" txoj kev xav hauv kev tsim lub cev. Hauv lub sijhawm no, uas luv txaus, lub cev xav tau txais cov khoom noj muaj txiaj ntsig ntau uas nws tuaj yeem nqus tau. Rau qhov ntau dua, qhov no siv rau cov protein sib txuas thiab cov carbohydrates. Muaj ntau cov ntawv tau mob siab rau lub ncauj lus no, thiab nws yog qhov tseem ceeb heev kom nkag siab qhov teeb meem no.
Feem ntau, nyob rau lub sijhawm no, nws raug nquahu kom siv cov carbohydrates-protein sib xyaw kom lub cev tau txais cov carbohydrates ntau thiab tuaj yeem rov ua cov khw muag khoom glycogen hauv cov leeg nqaij. Glycogen yog qhov tseem ceeb tib yam carbohydrates uas khaws cia hauv cov leeg rau lub zog thaum tawm dag zog. Cov khw muag khoom glycogen ploj yuav tsum tau rov qab los.
Txhua qhov kev sim uas tau ua uas qhia tias yuav tsum tau siv cov carbohydrates sai tom qab kev cob qhia tau ua nrog kev koom tes ntawm cov kis las uas tau ua haujlwm qoj ib ce aerobic lossis siv kev cob qhia los txhim kho kev ua siab ntev. Txawm li cas los xij, qhov no tsis yog txhua yam uas lub cev xav tau.
Muaj qhov sib txawv loj hauv cov txheej txheem ntawm kev muab lub cev nrog lub zog rau ntau hom kev thauj khoom. Yog tias thaum lub zog kev kawm thev naus laus zis tau txais los ntawm kev tawm tsam oxidative, tom qab ntawd thaum lub zog qhia lub cev siv anaerobic glycolysis, uas nws yog glycogen hauv cov leeg uas yog nws qhov chaw. Nws yog qhov pom tseeb tias tom qab ua haujlwm hnyav hauv chav ua si, cov khw muag khoom glycogen tsawg heev thiab yuav tsum tau rov qab los nrog kev pab ntawm ib feem ntawm cov carbohydrates.
Txawm li cas los xij, kev qhia pom tias yog tias koj noj cov carbohydrates sai tom qab kev qhia, tom qab sib piv nrog dej zoo ib yam, glycogen cia yuav nce ntxiv tsuas yog 16% ntau dua. Nyob rau tib lub sijhawm, cov dej tsis txaus ntawm cov as -ham tseem ceeb thiab nws hloov tawm tias txawm tias tsis tau noj ib lossis ob teev tom qab kev qhia, glycogen tseem rov qab los.
Nws kuj tau pom tias lub cev rov kho cov khw muag khoom glycogen hauv 24 teev. Qhov no qhia tias nws yog lub sijhawm no uas koj yuav tsum tau noj cov zaub mov uas muaj cov carbohydrates ntau, thiab tsis yog tam sim tom qab kawm tiav hauv chav ua si. Yuav luag tib qhov xwm txheej yog nrog kev noj cov protein sib xyaw. Ib qho ntawm cov cai ntawm kev noj zaub mov zoo tom qab kev cob qhia hauv kev tsim lub cev yog qhov xav tau haus cov carbohydrates thiab cov protein sib xyaw ua ke tib lub sijhawm, kom lawv nqus tau zoo dua. Tib lub sijhawm, kev tshawb fawb tshawb fawb tau qhia tias thaum noj zaub mov tam sim tom qab kawm tiav, cov protein tau nqus los ntawm lub cev hnyav dua.
Txhua yam no qhia tias lub cev tsis tau txais txiaj ntsig ntau los ntawm kev noj ntau yam sib xyaw carbohydrates-protein tom qab kev qhia. Qhov kev xaiv zoo tshaj yog noj tsawg kawg ib teev tom qab qhov kev kawm tiav. Ntxiv mus, nws yuav tsum tsis txhob yog tus tau txais, tab sis cov zaub mov ib txwm muaj. Nws yog ib qho tseem ceeb kom tswj hwm koj cov carbohydrates txhua hnub.
Cov protein tom qab kawm tiav
Txhua tus neeg ncaws pob paub txog qhov xav tau siv cov protein sib xyaw. Qee leej txaus siab haus lawv ntau ntau, thaum ntseeg tias nws yuav pab lawv sai sai. Txawm li cas los xij, kev noj cov protein tam sim tom qab kev cob qhia yuav tsis ua qhov dag. Raws li cov txiaj ntsig ntawm ntau txoj kev tshawb fawb, kev nce qib tseem ceeb hauv kev sib txuas ntawm cov protein tshwm sim hauv 24 teev tom qab kev cob qhia. Txhua qhov no tsis lees paub txoj kev xav ntawm lub qhov rooj "carbohydrate-protein", muaj qhov siab kawg ntawm ob teev tom qab kev qhia.
Hauv qhov no, nws yog qhov nthuav heev los nrhiav qhov twg cov ntaub ntawv hais txog "lub qhov rooj carbohydrate" qhib tam sim tom qab chav kawm hauv chav dhia ua si tuaj. Thiab qhov no yog vim qhov txiaj ntsig ntawm kev tshawb fawb tau ua nrog kev koom tes ntawm cov neeg laus. Hauv qhov no, kev siv cov carbohydrates-protein sib xyaw tom qab kev tawm dag zog tau ua tiav los ua haujlwm tau zoo. Txawm li cas los xij, nws tau tsim los tias cov txheej txheem ntawm cov protein sib txuas hloov nrog lub hnub nyoog, thiab "qhov rai" txoj kev xav tsis siv rau hauv kev tsim lub cev.
Yog li, nws tau pom tias txhua pluas noj hauv ib hnub muaj txiaj ntsig zoo ib yam. Tag nrho cov nyiaj tau los ntawm lub cev tau txais hauv ib hnub yog qhov tseem ceeb dua li kev thauj khoom ib zaug ntawm cov carbohydrates lossis cov protein.
Peb tseem tuaj yeem hais tias cov protein nrawm tsis ua rau muaj kev loj hlob ntawm cov leeg nqaij thiab lub zog ntsuas. Tseem ceeb dua hauv qhov teeb meem no yog cov amino acid profile ntawm cov protein sib txuas, tab sis tsis yog tus nqi ntawm lawv kev nqus los ntawm lub cev. Qhov no qhia tias nws yog qhov tsim nyog kom haus cov protein kom tiav los ntawm ntau qhov chaw. Nov yog tib txoj hauv kev kom ntseeg tau tias yuav tsum muaj cov amino acid profile.
Tsis tas li tsim nyog hais yog lwm txoj kev tshawb fawb uas tau qhia tias cov protein co yuav zoo dua nrog rau pluas mov thib ob tom qab ua haujlwm. Nws tseem nyuaj heev los piav qhia qhov no, tab sis ua raws li kev noj zaub mov zoo ib yam tom qab kev kawm hauv kev tsim lub cev yog yooj yim heev. Koj yuav tsum tau noj zaub mov tsis tu ncua ob peb teev tom qab kawm tiav, piv txwv li, qos yaj ywm thiab ntses, thiab tom qab ob peb teev haus cov protein.
Nws tau tsim los hais tias thaum pw tsaug zog, lub cev pov tseg ib feem ntawm nws cov peev txheej uas tsis tuaj yeem rov qab los. Yog li, ua ntej yuav mus pw, koj yuav tsum haus cov protein ntev, xws li tsev cheese. Yog lawm, kom tswj tau qib siab ntawm anabolism, qhov kev xaiv zoo tshaj plaws yog yuav tsum tau noj cov zaub mov muaj protein ntau thaum hmo ntuj, tab sis los ntawm qhov pom ntawm qhov pom, cov protein ntev dhia ua ntej mus pw zoo dua.
Tam sim no peb tuaj yeem suav tag nrho txhua qhov saum toj no. Txhawm rau tswj kev noj zaub mov zoo tom qab ua haujlwm rau lub cev, koj yuav tsum noj koj cov zaub mov tsis tu ncua nyob rau ob peb teev tom qab qoj ib ce, thiab tom qab ntawd haus cov protein co tom qab lub sijhawm zoo sib xws. Tsis tas li, tsis txhob hnov qab cov protein sib xyaw ua ntej mus pw (casein protein lossis tsev cheese).
Yog xav paub ntxiv txog kev noj zaub mov zoo tom qab tawm dag zog:
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