Kev noj zaub mov ntawm BUCCH yog raws li kev hloov ntawm cov protein thiab carbohydrate hnub, uas yuav pab kom lub cev los koom nrog nrog cov roj khaws cia. Txoj kev poob ntawm qhov hnyav no zoo li ntau yam uas koj yuav tsis tau txwv tsis pub koj tus kheej hauv kev noj haus thiab raug kev txom nyem los ntawm kev tshaib kev nqhis. Qhov zoo ntawm kev noj haus yog tias cov zaub mov rau ib lub lim piam tuaj yeem ua nws tus kheej, ua tib zoo saib cov cai tswjfwm thiab nws nyiam. Txo poob phaus los ntawm hom kev ua no mus txog plaub lub lis piam.
Cov txheej txheem ntawm kev tsim cov khoom noj hauv cov zaub mov
Hom kev poob qis no yog ua raws li plaub hnub hloov, thiab txhua tus muaj nws lub hom phiaj. Thawj ob hnub, koj yuav tsum haus cov khoom noj protein uas tseem ceeb rau cov leeg nqaij. Ua kom lub neej zoo li lub hauv paus ntawm lub zog, lub cev yuav siv nakolennym roj thiab glycogen. Hnub tom qab hauv cov zaub mov noj BEACH rau cov menyuam ntxhais yog carbohydrate, lub hom phiaj ntawm qhov no yog los ua kom tiav cov xim glycogen. Tsaug rau qhov no, lub cev tsis muaj kev nyuab siab thiab tseem ua haujlwm rau yav dhau los regime. Plaub hnub xam cov zaub mov muaj protein ntau thiab carbohydrate, uas tso cai rau peb ua rau lub cev ntawm cov txheej txheem metabolic. Tom qab ntawd, koj yuav tsum rov qab ua txhua yam ua ntej. Ib qho tseem ceeb hauv cov lus qhia txog kev noj haus cov zaub mov yog BEACH - koj tsis tas yuav txwv txiav koj tus kheej rau hauv cov zaub mov, tsuas yog cia li niaj hnub siv 1200 kcal. Txhawm rau kom tau zoo tiag tiag koj yuav tsum tau ua kom ib ce muaj zog tsis tu ncua.
Thaum ua cov ntawv qhia zaub mov, xav txog tias hnub ntawm cov protein ntau npaum li cas ntawm cov protein siv tau yuav tsum yog 2 kg ib kilogram ntawm qhov hnyav, thiab nyob hauv cov hnub nyoog carbohydrate 1 kg. Raws li rau carbohydrates, lawv muaj peev xwm raug ignored, tab sis tsuas muaj txiv hmab txiv ntoo tshiab, zaub, txiv hmab txiv ntoo, cereals thiab lwm cov khoom noj uas muaj ntau hauv cov carbohydrates. Wb xav txog ib qho piv txwv ntawm daim ntawv qhia zaub mov rau lub lim tiam ntawm BEACH kev noj haus rau cov menyuam ntxhais.
Rau cov protein ntau hnub:
- Noj tshais : ob peb lub lauj kaub tais diav, txiv lws suav thiab tshuaj yej.
- Khoom txom ncauj : 150 g ntawm tsawg-rog tsev cheese los yog ib qho protein cocktail.
- Noj su : 100 g ntawm boiled fillet thiab 150 g ntawm stewed zaub.
- Noj hmo : 150 grams steamed ntses (lean nqaij) thiab kefir.
Rau hnub carbohydrate:
- Pluas tshais : 250 gram ntawm oatmeal, ua kom muaj roj tsawg, thiab txiv tsawb.
- Khoom txom ncauj : muaj kua lossis txiv kab ntxwv.
- Noj su : 125 grams ntawm steamed ntses, 150 grams txhuv nrog lws suav hnav khaub ncaws, zaub xam lav ntawm cucumbers thiab zaub, thiab raws li hnav khaub ncaws, siv roj.
- Noj hmo : 200 g ntawm cabbage los yog lws suav zaub xam lav thiab 1 tbsp. kefir.
Rau cov khoom noj sib xyaw:
- Noj tshais : 250 g ntawm oatmeal (buckwheat) porridge, ob peb qe thiab tshuaj yej.
- Khoom txom ncauj : 1 tbsp. kefir thiab ib daim ntawm rye qhob cij nrog cheese.
- Noj su : 100 grams ntawm boiled fillet thiab 150 grams mov nrog zaub.
- Noj hmo : 150 g ntawm tsev cheese thiab 100 g ntawm boiled squid nrog qaub cream.