Noj mov thaum qoj ib ce hauv chav dhia: cua thiab noj qab nyob zoo

Lub gym yog qhov chaw ua haujlwm ntawm koj lub cev. Txhua tus muaj lawv tus kheej lub hom phiaj thiab kev xav, nws nyob ntawm lawv noj li cas thaum txoj kev kawm. Txawm li cas los xij, lub hauv paus rau txhua tus yog ib qho.

Lub hauv paus ntawm kev noj zaub mov zoo

Kev noj zaub mov zoo yog tsim nyog tsis yog rau kev poob phaus lossis qhov hnyav nce siab, tab sis kuj tseem ceeb rau kev rov qab los ntawm lub cev.

Ntsiab cai ntawm kev noj zaub mov zoo:

- tsis kam tawm tsam khoom noj khoom haus;

- feem ntau cov zaub mov feem ntau;

- muaj pes tsawg tus calorie ntau ntau rau lub cev ua haujlwm ntawm lub cev;

- noj ntau yam zaub thiab txiv hmab txiv ntoo;

- kev siv cov rog zoo;

- kev siv cov roj hmab tsawg txaus qis carbohydrates;

- cov vitamins.

Cov kws kho mob pom zoo kom siv ntau cov zaub thiab txiv hmab txiv ntoo hauv zos - lub ntiaj teb raug npaj kom tag nrho cov tseem ceeb tshaj plaws rau lub cev hlob hauv nws thaj chaw. Cov khoom muag txawv teb chaws muaj nqis noj mov, xws li delicacies, thiab tsis yog lub hauv paus ntawm kev noj haus.

Kev noj zaub mov thiab kev ua si

Thaum cov teeb meem no ua haujlwm tsis txaus, tsis muaj kev qhia ntawv, ib qho tsis tuaj yeem ncav cuag lub hom phiaj txhua. Tsuas yog los ntawm kev sib koom noj zaub mov thiab kev ua si, koj tuaj yeem ua tiav qhov xav tau.

Nws yog ib qho tseem ceeb heev kom paub tias kev noj haus zoo tsis yog tsuas yog txwv ntawm qab zib, hmoov, semi-tiav cov khoom. Qhov loj tshaj plaws - tsis muaj ib tug loj tshaj ntawm calorie ntau ntau thiab ib tug zoo piv ntawm cov protein, rog thiab carbohydrates nyob rau hauv kev noj haus. Muaj cov ntawv thov los laij cov naj npawb ntawm cov calorie ntau ntau, muab cia rau hauv cov as-ham. Qhov tsawg kawg ntawm tus calories rau ib tug neeg nruab nrab yog 1300 kcal, uas cov proteins uas muaj 100 g, nqaijrog yog 60 grams, carbohydrates 300 grams Thaum xyaum ua kis las, lawv tus xov tooj nce mus txog 1800.

Kev noj haus zoo thiab ib chav gym tsis tuaj yeem tsuas muab npau suav xwb, tab sis tseem khaws kev zoo nkauj thiab hluas rau ib lub sij hawm ntev. Kev ua kom lub cev muaj zog los tso tawm cov tshuaj hormones uas ua kom lub cev thiab lub paj hlwb zoo dua, tab sis qhov no ua tsis muaj kev noj haus zoo. Yog tias koj xav kom poob phaus, cov calorie ntau ntau, nrog cov khoom ntawm cov leeg pob - nce.

Ntaus cov khoom noj khoom haus thaum lub sijhawm kawm kev cob qhia

Cardio yog siv los ua rau kom qhov ua tiav ntawm lub cev thiab poob phaus. Yuav ua tau rau ib hnub los yog tom qab lub hwj chim kev cob qhia.

Muaj ib qho tswvyim hais ua dabneeg tias thaum sawv ntxov cardio zoo tshaj rau cov roj hlawv, tab sis kev sim tau tsis muaj pov thawj qhov no. Kev tawm dag zog rau kev ceev nrooj yuav muaj feem cuam tshuam txog kev mob nkeeg. Mob plab hnyuv tawm tsis pom zoo vim qhov kev ntxhov siab siab ntawm lub plawv thiab hlawv cov leeg nqaij nrog roj. Yuav kom tsis txhob mob khaus thaum sawv ntxov, 2-3 qe ntsiab los yog 6 tshuaj BCA hauv lub raj tshuaj pom zoo.

Yog hais tias kev kawm rau kev ua siab ntev, nws yuav tsum siv kev ceev cov carbohydrates. Nws tuaj yeem yog geyner, txiv tsawb los yog kua txiv, los yog ib qho dej cawv ntawm tag nrho peb cov khoom.

Yog hais tias lub hom phiaj yog poob phaus, tom qab kev kawm nws yog ib qhov tsim nyog yuav tau haus dej haus cawv los yog noj ob peb proteins. Qhov no yog vim muaj nuj nqis tseem ceeb ntawm lub zog thiab qhov yuav tsum tau muab nws rov qab. Noj - nyob rau hauv ib teev. Yog tias tsis muaj kev poob phaus, nws tsis muaj kev txwv ntawm kev siv cov carbohydrates tom qab kev ua si (uas tsis tau txhais hais tias kev noj cov khoom qab zib tsis zoo).

Lub zog muaj zog rau kev cob qhia lub zog

Kev cob qhia txog kev ruaj ntseg yuav tsum tau txais kev ua kom qis qeeb carbohydrates 2 teev ua ntej qhov kev sib kho. Protein kuj tseem tsim nyog rau nqaij ntshiv, protein kom tsawg yog pom zoo ua ntej thiab tom qab kev cob qhia. Ceev carbohydrates tom qab kev qhia pab txhawb kom muaj kev loj hlob zoo ntawm cov leeg. Txawm rau cov neeg uas poob phaus, lawv noj yog qhov yuav tsum tau sai tom qab kev cob qhia.

Cov pluas noj thaum qoj ib ce nyob rau hauv lub gym yuav tsum yog tag nrho thiab balanced. Nws nyob ntawm nws seb qhov kev xav tau yuav ua tiav los yog tsis tau. Yog tias koj tsis noj zaub mov tom qab noj mov, koj tuaj yeem tau qhov teeb meem tshwm sim: vim tsis muaj kev noj haus, lub cev yuav faib nws cov leeg. Ua ntej txhua tus leeg, tsuas yog rog.

Ua ntej yuav mus pw, nws yog ib qho tseem ceeb uas yuav tau siv cov nqaijrog kom qeeb los tswj thiab tswj cov leeg nqaij. Nws tuaj yeem yog tsev cheese los yog cov ntaub ntawv. Tsev cheese yuav tsum tsis txhob muaj roj tsawg, koj xav tau ib qho roj tsawg ntawm 5%.

Dej hauv cov kis las

Kev siv dej yog qhov tseem ceeb thaum uas ntaus pob ncaws pob. Lub cev qhuav dej yog txaus ntshai rau kev noj qab haus huv, nws ua rau muaj kev cob qhia ntev.

Tus nqi ntawm cov dej haus yog 1-2 liters ib hnub twg. Thaum ua haujlwm, txog li 1 liter dej tuaj yeem tso tawm li ntawm 1 teev los ntawm cov hws. Kev ntsuas dej ntawm lub cev-ntsev ntawm lub cev yog qhov tsim nyog rau kev noj qab nyob zoo thiab rau qis zog. Nws muaj pov thawj tias siv cov dej thaum tab tom xyaum, txoj hauj lwm kav ntev dua thiab qhov tshwm sim zoo dua. Yog tias thaum lub caij kawm ntawv nws yog ib qho tsim nyog rau haus ib ob zaug me me, ces tom qab koj tuaj yeem sau tus nqi haus tag nrho.

Lub sijhawm ua haujlwm ntev, kev haus dej ntawm cov zib ntab yuav raug khaws cia kom muaj kev tiv thaiv ntawm tus kabmob. On sale there is a drink for athletes nrog ntxiv cov zaub mov thiab additives. Nws yuav siv nrog ntev cardio rau endurance, thiab luv luv rau poob phaus. Yog tsis muaj suab thaj hauv nws. Ua ntej koj yuav, koj yuav tsum ua tib zoo nyeem cov lus muaj pes tsawg leeg.

Khoom noj khoom haus kom zoo

Txhua yam khoom zoo li yog tsim rau kev noj zaub mov zoo nrog rau kev noj haus lossis kev siv qis xwb. Hauv qab no yog ib qho ntawm ib qho kev noj qab haus huv.

Fast protein qhov chaw yog nqaij, qe dawb. Qeeb - tsev cheese. Zaub proteins (lawv yog cov qeeb carbohydrates) - legumes. Thiab nws yog tag nrho cov cereals, pasta los ntawm nyuaj ntau yam. Yoojyim carbohydrates yog txiv hmab txiv ntoo. Cov rog - rog ntses, zaub roj, txiv ntseej. Cov zaub tshiab - fiber, hau nws ceev ceev carbs, kev siv ntawm cov uas yuav tsum tau xwb.

Tag nrho cov khoom no yuav tsum tau noj txhua hnub, ces lub cev yuav noj qab nyob zoo thiab cov hluas. Thiab tsis muaj kev nyuaj siab thiab kev qaug zog yog tsis txaus ntshai, yog tias noj mov thaum siv qoj hauv chav ua si.

Hnub regimen thiab kev noj haus ntawm ib tug neeg noj qab nyob zoo

Peb sawv cev rau ib approximate noj cov zaub mov. Lub rooj ntawm lub caij teem caij nrog cov pluas noj nyob hauv qhov no yuav pab tau.

Lub sijhawm	Nqis tes ua	Ib yam khoom	% Cov Nqi Them Txhua Hnub
7am	Kev txhawb siab, yooj yim them nyiaj los yog cardio	BCA lossis cov nqaijrog	-
8:00 PM	Noj tshais	Carbohydrates + cov nqaijrog	35%
11:00	Khoom txom ncauj	Protein rau cov poob phaus / txiv hmab txiv ntoo rau cov zaub mov zoo	10%
1:00 tsaus ntuj	Noj hmo	Carbohydrates + Cov proteins + zaub	25%
3pm	Khoom txom ncauj	Protein noj cov zaub mov / txiv hmab txiv ntoo, neeg rau rau ib tug noj qab nyob zoo Noj cov zaub mov	10%
6pm	Pluas Hmo	Protein + zaub rau poob phaus / carbohydrates + protein + zaub ua ntej kev cob qhia	10%
8pm	Kev kawm	Tom qab - protein ntau	-
9pm	Ob noj hmo	Tsev cheese nrog slimming / protein + carbohydrates + zaub thaum ntaus ntawv	10%
11pm	Pw tsaug zog	Casein thaum sau ntawv	-

Recipes ntawm tseem ceeb, yooj yim lauj kaub tais diav tsis muaj kev kho cua sov

Khoom noj khoom haus rau kev noj zaub mov zoo yog qhov sib txawv, koj tuaj yeem ua tau txhua yam los ntawm lawv. Banal marinated nqaij qaib mis nrog zaub tshiab nyob rau hauv ib tug nyias PITA - ib tug qab thiab noj qab nyob zoo khoom noj txom ncauj. Muaj ntau cov zaub mov txawv rau cov zaub mov noj qab haus huv, uas pub noj qab haus huv thiab pab tau.

Carbohydrate bar rau khoom noj txom ncauj tom qab kawm tiav. Oatmeal qhuav nyob rau hauv ib lub lauj kaub frying (100 g), ntxiv ib spoonful ntawm zib mu, 2 tbsp. L. Cocoa, 2 tbsp. L. Txiv hmab txiv ntoo qhuav (yav tas los shredded rab). Tag nrho cov sib tov thiab tsim ib qho bar. Nws yuav zoo hloov cov khoom noj khoom haus ua noj ua haus thaum lub sijhawm qoj ib ce.

Soufflé los ntawm whipped nrog qab zib hloov proteins. 4 proteins yog raug ntaus, yaj gelatin yog maj ntxiv. Qhov loj pours rau hauv pwm thiab muab tso rau hauv lub tub yees. Tom qab 2 teev koj tau tawm lub souffle, npog nrog melted natural chocolate, crushed neeg rau. Xws li ib qho yooj yim dessert yuav khaws cov duab thiab yuav thov nrog ib qho zoo heev saj. Yog xav tau ib qho zoo uas muaj piam thaj hloov nws tsis yog qhov tsim nyog, lawv cov kev siv yog kev pom zoo tsuas yog nyob rau hauv ntau zaus. Nws yog qhov zoo dua los noj cov zaub mov txaus carbohydrate, ces koj tsis xav kom qab zib.

Khoom qab zib rau yav tsaus ntuj tshuaj yej haus. Koj yuav tsum tau: tsev cheese, cocoa, txiv ntseej, qab zib. Txhua yam yog tov thiab txias hauv lub tub yees. Nyob rau hauv lub loj koj muaj peev xwm ntxiv fiber, uas ua rau hauv daim ntawv qhia txawm ntau pab tau. Es tsis txhob cocoa, koj muaj peev xwm cia lub protein flavored nrog koj nyiam saj. Xws li yav tsaus ntuj khoom qab zib yuav cuam tshuam rau daim duab zoo.

Cov khoom noj khoom haus

Tsev noj mov tseem ceeb tsuas yog tsim nyog rau cov neeg uas saib xyuas lawv txoj kev noj qab haus huv. Nws muaj pes tsawg leeg: cellulose, rye bran, 1/4 ntawm rye hmoov, nyiam spices, ib me ntsis butter, poov, ntsev. Sib tov txhua yam, muab qhov kev sim siab kom sawv, muab tso rau hauv pwm. Nws yog ci hauv qhov cub dhau ib qhov cub me me rau ib teev. Pab cov mov ci tshiab yog npaj txhij.

Taub dag thiab curd khoom qab zib. Cov khoom xyaw: tsev cheese - 200 g, taub dag - 500 g, qe - 4 pcs, Pumpkin noob, qab zib hloov mus saj. Tag nrho cov crushed rab (tshwj tsis yog cov noob) yog pw rau hauv ib cov pwm thiab ci nyob rau hauv lub qhov cub nyob rau 200 ⁰ C rau ib teev. Muaj rub tawm daim ntawv, nws yog ib qhov tsim nyog los muab lub khoom qab zib kom txias zoo, tsuas yog ces txiav thiab nteg tawm ntawm pwm. Nws yog lub teeb thiab maj mam.

Cov pluas noj thaum qoj ib ce nyob rau hauv lub gym yuav tsum tsis yog meager, txwv tsis pub tsis muaj zog, kev nyuaj siab, muaj mob tau. Ua ua si, peb yuav tsum tsis txhob hnov qab cov tseem ceeb ntawm txoj kev noj cov zaub mov. Tsuas yog los ntawm kev noj cua thiab pab tau, koj tuaj yeem ua tiav cov txiaj ntsim yam xav tau thiab tsis tawm txhua qhov chaw.