Kev noj zaub mov ib leeg tsis txaus rau qhov poob phaus zoo. Txhawm rau ua kom cov txheej txheem nrawm dua, koj yuav tsum tawm dag zog. Koj puas xav kom poob phaus? Kawm koj txoj haujlwm kev qhia ua tib zoo. Txhua leej txhua tus paub tias txhawm rau hlawv cov rog, koj yuav tsum tsim kom muaj calorie ntau ntau. Feem ntau, qhov no yog ua los ntawm kev txo qis cov carbohydrates noj, vim koj twb xav tau noj cov rog hauv qhov me me. Tom qab ntawd, lub cev tuaj yeem siv rau lub zog tsuas yog rog nyob hauv cov ntaub so ntswg adipose, nrog rau cov amino acid sib txuas los ntawm cov leeg nqaij.
Yog li, koj lub luag haujlwm tseem ceeb yog txhawm rau lub cev siv tsuas yog cov khw muag rog tsis muaj kev cuam tshuam rau cov leeg. Nws yog qhov yooj yim dua rau lub cev kom tau txais lub zog los ntawm cov amino acid sib txuas thiab tswj cov rog rog. Feem ntau, cov kis las tsis tuaj yeem tau txais cov txiaj ntsig xav tau, vim tias lawv tsis xav txog txhua lub tswv yim ntawm kev hlawv roj. Hnub no peb yuav los saib seb qhov kev ua haujlwm rog rog hauv lub cev yuav tsum zoo li cas.
Vim li cas kev kawm ua kom nrawm rog?
Txhawm rau daws qhov teeb meem no, koj yuav tsum nco ntsoov tias muaj ob hom fiber ntau hauv cov leeg - hom 1 thiab hom 2. Txhawm rau kom tau txais cov leeg nqaij, koj yuav tsum tsom mus rau kev cob qhia hom 2 fibers, txij li lawv mus txog qhov kub siab dua. Ntawm qhov tod tes, hom 1 fibers muaj cov txheej txheem zoo heev rau cov rog oxidation.
Ntau tus neeg ncaws pob tsis ua tib zoo mloog rau kev cob qhia cov leeg no, vim nws nyuaj dua kom ua tiav lawv qhov kev ua haujlwm siab. Cov neeg tawm dag zog lub cev zoo li ua haujlwm nrog qhov hnyav siab thiab ua haujlwm qis. Qhov no tsis tsuas yog ua rau hypertrophy ntawm hom 2 fibers, tab sis kuj txo tus naj npawb ntawm hom 1 fibers.
Thaum siv cov txheej txheem kev noj zaub mov noj, cov rog rog yuav nkag mus rau cov leeg nqaij rau oxidation rau lub zog. Nws yog nyob rau theem no uas thawj qhov teeb meem sawv ntawm koj xub ntiag. Cov leeg muaj qhov muaj peev xwm los nyiam cov roj fatty acids. Txog qhov no, tshwj xeeb cov enzyme hu ua lipoprotein lipase, uas tau pom hauv hom 1 fibers, tau siv.
Txij li cov neeg ncaws pob feem ntau siv cov txheej txheem kev qhia uas peb tham txog saum toj no, cov lej ntawm cov fiber tsawg dua, uas tseem txo qis cov rog uas tuaj yeem nkag mus rau cov leeg. Nws tseem yuav tsum tau sau tseg tias thaum koj tsom mus rau kev qhia hom 1 fiber, lawv lub peev xwm los nyiam cov rog rog los ntawm cov hlab ntshav tau txhim kho.
Peb tseem yuav hais ob peb lo lus hais txog txheej txheem ntawm cov rog oxidation hauv cov leeg. Txij li lub hauv paus tseem ceeb ntawm lub zog rau cov leeg nqaij yog ATP, cov rog rog tseem yuav siv rau kev sib xyaw ntawm cov tshuaj no. Cov txheej txheem no tshwm sim hauv mitochondria. Fibers ntawm hom thib ob muaj ob peb mitochondria, uas ua rau hloov pauv cov rog rog rau hauv ATP. Lawv siv cov carbohydrates ua lub zog. Vim li no, koj yuav tsum txwv koj cov neeg tau txais kev pab thaum lub sijhawm qhuav.
Kev qhia hlawv roj
Sib ntaus hnyav hnyav yog qhov nyuaj heev. Koj txoj haujlwm yog qhov nyuaj ntxiv los ntawm qhov tseeb tias nws yog qhov tsim nyog los khaws cov leeg. Txhawm rau kom cov leeg ua kom hlawv cov rog tau zoo, nws yog qhov tsim nyog los rov qab txhua txoj hauv kev ntawm cov txheej txheem metabolic cuam tshuam rau qhov no. Tib lub sijhawm, qhov no yog txheej txheem ntev dua thiab koj yuav tsum nco ntsoov qhov no ntawm txhua zaj lus qhia txhua xyoo, thiab tsis yog ua ntej siv cov phiaj xwm kev noj zaub mov zoo.
Cov nqaij leeg tsis kam hlawv cov roj fatty acid tshwj tsis yog tias koj qhia lawv kom ua li ntawd. Nws yog qhov tseem ceeb tshaj plaws uas cov rog rog tau noj los ntawm cov leeg nqaij txawm tias so, thiab tsis yog nyob hauv kev cuam tshuam ntawm kev qhia. Yog tias koj ua tiav qhov no, tom qab ntawd kev tawm tsam lub cev rog yuav ua haujlwm tau zoo dua. Peb twb tau hais tias tsuas yog hom 1 fiber ntau tuaj yeem siv cov rog rau lub zog. Yog li, koj yuav tsum tau qhia lawv tas li, vim tias lawv kuj muaj peev xwm ua kom lub siab tawg, txawm hais tias tsis yog rau qib tib yam li hom 2. Koj yuav tsum daws cov teeb meem hauv qab no thaum koj kawm:
- Tiv thaiv atrophy ntawm hom 1 fibers thiab txhim kho cov txheej txheem ntawm oxidation ntawm fatty acids los ntawm lawv.
- Ua kom nrawm thauj cov rog rog los ntawm cov ntaub so ntswg adipose mus rau cov leeg nqaij.
- Ua tiav hom 1 fiber ntau hypertrophy.
- Siv ntau qhov rov ua dua.
Nws yog qhov rov ua dua uas tuaj yeem pab koj tua rog. Tom qab ua tiav txoj kev kawm tseem ceeb ntawm ib pab pawg ntawm cov leeg, koj yuav tsum tau ua ntxiv ob peb teev nrog cov lej ntawm qhov tsawg kawg ntawm 50. Cov leeg uas tsis siv rau hnub no, koj yuav tsum qhia tsawg kawg 100 rov ua dua.
Tam sim no, ib tus neeg yuav zaum hais tias kev qhia zoo li no txhawb nqa kev ua haujlwm catabolic. Tab sis qhov no tsis muaj tseeb, vim tias tsis muaj kev qhia, koj cov leeg tsis xav ua kom rog rog. Thaum koj pib ua qhov rov ua dua, koj yuav pom tias nws muaj txiaj ntsig zoo.
Nws yog qhov tseeb tias cov txheej txheem no yuav ua rau kom nce qib hauv lub sijhawm kawm. Txhawm rau zam qhov no, txo tus naj npawb ntawm cov neeg sawv cev qis. Koj qhov kev rov ua haujlwm siab yuav tsum siv sijhawm li ntawm 10 feeb. Nrhiav seb muaj pes tsawg teev koj tab tom ua hauv qhov kev paub zoo nyob rau lub sijhawm ntawd, thiab tshem tawm lawv los ntawm koj cov haujlwm niaj hnub ua.
Koj kuj tseem tuaj yeem siv cov tshuaj tshwj xeeb uas ua kom cov txheej txheem hlawv roj. Pib noj omega-3s thiab GLA ua ntej. Rau qhov pheej yig dua rau cov tshuaj no, koj tuaj yeem siv cov roj flaxseed. Tab sis nco ntsoov tias thawj ob qhov ua tau zoo tshaj plaws. Siv ib gram ntawm omega-3 thiab peb grams GLA ib hnub.
Uridine triphosphate kuj yog ib yam khoom muaj txiaj ntsig zoo. Nws yog ib feem ntawm DNA thiab yog suab thaj. Tsis txhob noj ntau dua 3 grams ntawm cov tshuaj ntxiv no ib hnub.
Tsis tas li nco ntsoov sib tov caffeine thiab ephedrine. Nws yog ib qho hlawv roj zoo heev. Nws yuav tsum tau lees paub tias muaj cov tshuaj ntau nyob hauv khw hnub no txhawm rau txhawm rau txhawm rau hlawv roj, thiab koj tuaj yeem siv ib qho ntawm lawv.
Kev rog rog tshem tawm kev tawm dag zog los ntawm Vladimir Borisov hauv daim vis dis aus no:
