Ua tsaug rau cov haujlwm ntawm nutritionists thiab cov kws cob qhia, lub ntiaj teb ntu noj zaubmov BEACH , los yog protein-carbohydrate hloov, yug . Niaj hnub no nws yog tsim nyog yuav tsum them tribute rau cov neeg ncaws pob, uas tom qab qhov hnyav nce theem xav kom tshem ntawm tshaj centimeters ntawm roj, thaum tsis poob lub zog-tau txais nyiaj pob.
Xyoo tom qab, cov neeg haus luam yeeb tau tsim ib qho khoom noj khoom haus zoo tshaj plaws rau BUCK tshwj xeeb los txo cov qhov hnyav ntawm tus neeg nruab nrab. Qhov tseem ceeb tshaj plaws uas yuav tsum nco ntsoov yog tias BSU tsis pab tshem tawm cov plab loj, tab sis muaj feem rau qhov kho ntawm daim duab, qhov normalization ntawm metabolism thiab kev txuag ntawm ib daim ntawv zoo heev. Nyob rau hauv tsab xov xwm no, peb yuav tham txog tias kev lag luam li cas yuav txo tau qhov hnyav, tswj qhov zoo siab thiab tuav kev mob hlwb thiab kev siv lub cev.
Yuav noj li cas ntawm cov protein-carbohydrate hloov ua haujlwm?
Feem coob ntawm peb feem ntau xav tias: ua li cas koj thiaj li tshem tau cov phaus ntxiv uas yog noj cov zaub mov uas muaj ntau cov protein los yog carbohydrates? Cov lus teb rau nws lies hauv qab no: vim yog glycogen, peb tau txais lub zog, qhov no carbohydrate yog nyob hauv peb cov leeg, daim siab thiab kev ua tiav. Raws li, yuav kom pib hlawv roj, lub cev xav tau ua ntej muab tua tag nrho cov tshuaj glycogen, tom qab uas muab cov hluav taws xob, los npaj cov kev npaj tseg - roj hlwb.
Nws yog nyob rau hauv qhov tshwj xeeb ntawm tus kabmob no tias kev noj zaubmov ntawm BUD lossis kev hloov ntawm cov protein-carbohydrate yog ua. Rau ob peb hnub cov protein, glycogen puas ntsoog tas, ces, thiaj li tsis haus cov nqaij hauv cov txheej txheem no, ob peb hnub ntawm lub cev ntawm lub cev nrog carbohydrates yuav tsum ua raws, thiab cov protein ntau dua. Lub tswv yim yog yooj yim heev, thawj 2 hnub muaj ib tug txo txo nyob rau hauv hnyav, by tshem lub kua los ntawm lub cev, ces muaj ib ncua thiab phaus restoration, thiab thaum kawg nws kawg poob. Variants ntawm alternation ntawm cov protein thiab carbohydrate noj cov zaub mov muaj ntau:
- 5 hnub ntawm kev noj zaubmov carbohydrate thiab 2 hnub ntawm kev noj zaubmov noj zaubmov;
- 2 hnub ntawm cov khoom noj protein thiab 1 hnub ntawm cov khoom noj khoom haus carbohydrate;
- 3 hnub ntawm cov khoom noj khoom haus noj, 1 hnub ntawm high-carbohydrate thiab 1 hnub ntawm cov khoom noj nruab nrab-carbohydrate;
- 2 hnub ntawm cov khoom noj khoom haus, 2 hnub ntawm kev noj haus-carbohydrate thiab 2 hnub ntawm kev noj zaub mov nruab nrab-carbohydrate.
Siv cov protein txhua hnub ntawm kev noj haus, thiab tswj cov nqi ntawm cov carbohydrates xwb, txo thiab nce.
Cov khoom noj khoom haus ntawm cov khoom noj protein-carbohydrate hloov
Los ntawm kev ua kom lub cev BEECH, koj tuaj yeem haus cov tshuaj yej, kas fes, nrog sweeteners los yog dej nrog txiv qaub kua txiv. Cov neeg pib tshiab yuav tsum sim kom muaj sia nyob ntawm ob hnub ntawm cov protein, ib lub siab-carbohydrate thiab ib hnub tsawg-carb. Rau 1 kg ntawm qhov ceeb thawj yuav tsum tau consumed 2 g ntawm protein, thaum lub sij hawm carbohydrate hnub 1 g ib kg ntawm lub cev hnyav. Carbohydrates tsis tuaj yeem xav txog txhua qhov, tabsis tsuas yog noj txiv hmab txiv ntoo, cereal, txhua hom flakes, xim av txhwb thiab zib ntab.
Protein noj zaub mov txawv ntawm protein-carbohydrate hloov:
- Sawv ntxov: 200 g low-fat tsev cheese, rau saj koj ntxiv tau me ntsis cinnamon los yog cocoa.
- Noj tshais ob: ob lub qe kib los yog ib qho omelette nrog cov nqaij nruab deg dej cawv.
- Noj su: stewed tuna fillet, celery los yog dib.
- Noj su yav tav su: ib khob yogurt los yog 100 g ntawm qis-rog tsev cheese.
- Noj hmo: 200 g ntawm boiled nqaij qaib fillet los yog nyuj.
Carbohydrate kev noj haus zaub mov ntawm cov protein-carbohydrate ib theem zuj zus:
- Sawv ntxov: oatmeal los yog muesli, koj tuaj yeem ncuav cov mis uas tsis muaj rog, ua dej kub nrog mis nyuj, kua mis nyeem qaub lossis fermented.
- Qhov thib ob noj tshais: txiv hmab txiv ntoo , piv txwv li apricot, cherry, Cherry, apples, uas tsis muaj ntau ntawm calories.
- Noj su: vermicelli los yog pasta nrog nqaij qaib los yog nqaij nyuj, hloov tau nrog cov nplej nrog nqaij nruab deg.
- Noj hmo: boiled los yog ci nqaij los yog ntses.
Nws yog ib qho tseem ceeb, ua ntej koj txiav txim siab ua ib qho zaub mov noj rau koj tus kheej, nco ntsoov nrog ib tus kws kho mob tshwj xeeb.