Carbohydrates kom tau cov leeg nqaij: ib daim ntawv teev cov khoom, qhov xav tau ntawm kev noj

2024 Tus sau: Isabella Gilson | [email protected]. Kawg hloov kho: 2023-12-17 03:27

Carbohydrates yog cov roj tseem ceeb tshaj plaws rau tib neeg lub cev, tshwj xeeb tshaj yog thaum lub cev tawm dag zog. Proteins, ua ke nrog cov carbohydrates, pab kom nce cov leeg nqaij tsis muaj rog. Koj yuav tsum tau noj ntau npaum li cas carbohydrates hauv ib hnub kom nce cov leeg nqaij?

Carbohydrates thiab lawv cov teebmeem

Hloov mus rau cov lus molecular, carbohydrate yog kev sib xyaw ntawm peb yam tshuaj: oxygen, carbon, hydrogen. Muaj ntau hom carbohydrate: qab zib, starch, fiber. Lawv kuj tau muab faib ua tej yam yooj yim thiab complex, nyob ntawm qhov ceev ntawm lawv nqus nyob rau hauv lub cev.

Txhua hom carbohydrates yog cov khoom noj khoom haus thiab tsim nyog rau lub cev, vim lawv tsim cov piam thaj, lub zog. Qhov tsawg kawg nkaus ntawm cov piam thaj uas peb niaj hnub siv yog muaj nyob rau hauv cov ntshav, tus so yog nyob rau hauv daim ntawv ntawm glycogen nyob rau hauv cov leeg nqaij thiab daim siab, thiab yog noj raws li xav tau ntawm cov zaub mov. Thaum lub zog tshaj nws cov qauv hauv lub cev, cov piam thaj pib hloov mus ua rog. Txawm li cas los xij, thaum lub sijhawm depletion ntawm carbohydratereserves, lub cev, ua ntej ntawm tag nrho cov, pib nqus cov protein los ntawm cov leeg nqaij, thiab tsis muaj rog deposits. Yog li ntawd nws yog ib qho tseem ceeb heev uas yuav tsum noj kom raug thiab tswj cov qib glycogen kom cov carbohydrates ua raws li txoj cai thaum nce cov leeg nqaij.

zoo thiab phem carbs

Tsis yog txhua yam carbohydrates zoo rau lub cev. Koj yuav tsum nco ntsoov cov zaub mov twg muaj cov carbohydrates yooj yim thiab nyuaj. Namely, qhov qeeb ntawm cov piam thaj molecules yog digested, qhov zoo dua. Txhua yam khoom muaj nws tus kheej glycemic Performance index. Qhov nrawm dua cov suab thaj tau nqus los ntawm cov khoom no, nce ntshav qabzib, qhov siab dua glycemic Performance index.

Dab tsi yog cov carbohydrates tsis muaj txiaj ntsig rau kev nce cov leeg nqaij? Cov npe ntawm cov khoom uas muaj qhov ntsuas siab dua:

• qos yaj ywm.
• khob cij dawb.
• qos yaj ywm.
• Med.
• Sugar.
• Muasli.
• pasta.
• Beets.
• Bananas.
• Chocolate.
• Biscuit.
• White Rice
• pob kws.
• Jam.

Cov hauv qab no yog cov npe ntawm cov carbohydrates yooj yim kom tau txais lub cev hnyav:

• bran cij;
• oatmeal;
• peas;
• buckwheat;
• kua txiv tshiab;
• taum liab;
• lentils;
• txiv hmab txiv ntoo tshiab;
• dub chocolate;
• soy;
• zaub ntsuab;
• txiv lws suav;
• nceb;
• lemon.

Txawm tias muaj qee yam ntawm cov khoom teev tseg yog qhov yooj yimcarbohydrates, fiber ntau tsis tso cai rau cov piam thaj thiab nqus mus rau hauv cov hlab ntsha.

Power hauv khoom noj khoom haus

Kev txiav txim siab los ntawm qee tus neeg ncaws pob kom txo qis kev noj zaub mov kom tsawg kom txo tau cov rog rog yog qhov yuam kev. Cov carbohydrates yooj yim rau cov leeg nce, tshwj xeeb tshaj yog cov uas muaj qhov ntsuas glycemic qis, yog qhov tseem ceeb heev. Kev noj zaub mov kom zoo no tso cai rau koj los cob qhia nyuaj thiab ntev dua, ua kom lub nra ntawm kev tawm dag zog, nce cov leeg nqaij thiab tib lub sijhawm hlawv rog dhau. Txwv tsis pub koj tus kheej rau cov carbohydrates, ntawm qhov tsis sib xws, txo qis kev ua siab ntev thiab kev puas siab puas ntsws, vim kev poob qis hauv cov piam thaj. Nws yog ib qho tseem ceeb heev uas yuav tsum noj cov zaub mov uas zom tau qeeb dua, nplua nuj nyob hauv fiber ntau, thiab muab cov protein thiab rog kom raug.

Kev noj zaub mov ua ntej thiab tom qab kev tawm dag zog

Glucose, uas tau hloov pauv sai sai rau hauv lub zog thiab tseem siv tau sai thaum lub sijhawm kawm, tsis tuaj yeem ua tiav cov khoom noj khoom haus.

Daim ntawv teev cov khoom noj carbohydrate kom nce cov leeg nqaij:

• Brown Rice
• Txhua yam khoom noj.
• pasta.
• tsev cheese tsis muaj rog.
• Suav noodle.

Muaj ob qhov kev zam rau txoj cai hais txog kev noj zaub mov, ua ntej thiab tom qab kev cob qhia lub zog. High glycemic carbohydrates, xws li kefir, boiled qos yaj ywm, yogurt muaj roj tsawg, yuav tsum tau noj ib teev ua ntej lub cev ua si, ntawm tus nqi ntawm 1 gram ntawm carbohydrates ib kilogram ntawm lub cev qhov hnyav.

30 feeb tom qab kev tawm dag zog, nws raug nquahu kom rov ua kom lub zog ploj nrog cov zaub mov nrog qhov nruab nrab glycemic Performance index: dej qab zib tshwj xeeb protein, hauv tag nrho ntawm 100 grams carbohydrates. Protein activates zus tau tej cov glycogen nyob rau hauv cov nqaij thiab daim siab.

Athlete Diet

Kev noj zaub mov kis las suav nrog kev txiav txim siab calorie cov ntsiab lus ntawm tag nrho cov zaub mov noj txhawm rau txiav txim siab pes tsawg carbohydrates xav tau kom nce cov leeg nqaij, thiab lawv tus nqi txhua hnub yog dab tsi, suav nrog cov rog thiab cov protein. Rau cov nqaij ntshiv, ib tug txiv neej yuav tsum tau nce nws calorie kom tsawg ib hnub li ntawm 20 feem pua. Qhov nruab nrab txhua hnub xav tau yog 2700-3000 calories.

Nws yog ib qho tseem ceeb uas cov khoom lag luam muaj cov carbohydrates thiab cov rog zoo tshaj plaws, txwv tsis pub noj zaub mov yuav ua rau muaj cov rog rog, tsis yog cov leeg nqaij.

noj ntau npaum li cas kom tau txais cov leeg nqaij carbohydrate, rog thiab proteins:

• rog yuav tsum ua 30-35 feem pua ntawm cov calories txhua hnub, nyiam dua hauv cov roj zaub,
• carbohydrates, qis glycemic Performance index nkaus xwb, kwv yees li 50-60 feem pua,
• proteins - tsis ntau tshaj 25 feem pua.

Meals

Tam sim tom qab kev tawm dag zog, lub cev yuav tsum rov ua kom lub zog ploj. Nws yuav ua tau zoo dua haus cov dej qab zib sai sai, ib qho nce ntxiv, uas muaj cov carbohydrates, cov protein thiab creatine. 3-4 teev ua ntej yuav mus pw, nws raug nquahu kom txo qis cov khoom noj uas muaj cov carbohydrates yooj yim, xws li thaum hmo ntuj so kom loj hlob.cov nqaij ntshiv xav tau cov nqaijrog thiab zaub rog tsis yog carbohydrates.

Kev noj haus

Yuav ua li cas noj cov qauv yuav tsum zoo li:

1. Morning. Rau pluas tshais, carbohydrates yuav tsum tau ua kom cov leeg nqaij, thiab tsis nrawm, tab sis nyuaj, piv txwv li, oatmeal nrog txiv hmab txiv ntoo lossis zib ntab.
2. noj su. Thaum noj su, noj cov calorie ntau ntau hauv ib hnub. Yog tsis muaj qhov no, cov leeg yuav tsis loj hlob, thiab cov roj deposits kuj txo.
3. Hnub. Cov khoom noj txom ncauj noj qab nyob zoo tuaj yeem muaj cov txiv hmab txiv ntoo qhuav, txiv ntoo, lossis cov qe qe.
4. noj hmo. Cov zaub mov muaj protein tsawg, xws li nqaij ntses lossis nqaij, nrog cov zaub steamed hauv cov roj txiv roj. Raws li qhov chaw ntawm carbohydrates - buckwheat.

Teen Diet

Cov kws kho mob tsis pom zoo tias cov tub ntxhais hluas hnub nyoog qis dua kaum yim ua lub zog qoj ib ce nrog lub zog ntawm tus txha nraub qaum, thiab vim tias tsis muaj cov kev tawm dag zog no nws yuav tsis tuaj yeem nce cov leeg nqaij, ces tsis muaj kev noj zaub mov tshwj xeeb rau cov hluas. Txawm li cas los xij, tsis txhob hnov qab txog kev noj zaub mov kom raug. Kev tsis kam ntawm cov suab thaj, khoom noj ceev thiab cov khoom noj ua tiav yuav ua rau koj tsim lub cev zoo nkauj yav tom ntej.

YXaiv carbohydrates

Koj xav tau pes tsawg carbs los tsim kom lub cev lean? Ntawm tag nrho cov calories noj thaum nruab hnub, txog 50-60 feem pua yuav tsum yog carbohydrates. 1 gram ntawm carbohydrates=4 calories. Piv txwv li ib tug neeg ncaws pob noj 3,000 calories ib hnub twg. 50 feem pua yog 1500 calories. Tam sim no peb faib cov lej ntawm 1500 los ntawm 4 thiab peb tau txais 375 grams carbohydrates ib hnub.

Tom ntej, tus nqi ntawm carbohydrates rau cov leeg nceQhov hnyav yuav nyob ntawm lub hom phiaj: yog tias lub hom phiaj yog nce qhov hnyav, peb haus txog 500 calories nrog carbohydrates ntxiv, yog tias lub hom phiaj yog kom qhuav lub cev, ces 500 calories tsawg.

YProtein ib hnub

Txhawm rau kom cov nqaij ntshiv, ntxiv rau cov carbohydrates, cov proteins kuj xav tau. Cov qauv niaj hnub yog 1.5-2.5 grams protein ib kilogram ntawm lub cev qhov hnyav. Txhawm rau nce cov leeg nqaij los ntawm pawg hnyav, koj xav tau:

• Txiv neej: 60 kg hnyav - 190 grams protein, 70 kg hnyav - 200 grams, 80 kg hnyav - 210 grams.
• Cov poj niam: 60 kg hnyav - 155 grams, 70 kg hnyav - 175 grams, 80 kg hnyav - 185 grams protein.

Lub xub ntiag ntawm cov rog kuj tseem ceeb, omega-3 fatty acids yog qhov tseem ceeb. Tsis muaj rog txo cov tshuaj hormone ntau lawm thiab tiv thaiv kab mob.

Muscle Growth Factors

Thaum pib ua haujlwm kom nce cov leeg nqaij, muaj tsib yam tseem ceeb uas yuav tsum nco ntsoov kom ua tiav qhov txiaj ntsig zoo:

1. Zoo.

Insulin

2. Fat.
3. YGlycogen.
4. YCreatine.

Txhua tus sawv cev dab tsi?

Nyiaj

Yuav ua kom cov leeg nqaij, khoom noj khoom haus ib leeg tsis txaus. Yuav tsum muaj lub cev ua si. Thiab lawv, nyob rau hauv lem, xav tau lub zog loj thiab nqi zog. Carbohydrates kom tau txais cov leeg nqaij yog qhov xav tau tshaj plaws, vim lawv yog qhov chaw ntawm cov piam thaj, uas hloov mus rau hauv lub zog rau cov leeg nqaij. Yog tsis muaj lub zog txaus, ib tug neeg tsis muaj peev xwm cob qhia tag nrho. Lub xub ntiag ntawm carbohydrates ua ntej thiab tom qab kev cob qhia yuav muab lub zog thiab rov qab lub cev tom qab kev tawm dag zog.

Insulin

Cov tshuaj hormone insulin yog tsim los ntawm pancreas thiab thauj cov khoom muaj txiaj ntsig mus rau cov hlwb, txo cov ntshav qab zib. Thaum carbohydrates tau tawg lawm, lub cev nquag pib tsim cov tshuaj insulin, uas hloov cov piam thaj mus rau cov leeg hauv daim ntawv ntawm glycogen. Tsis tas li ntawd, insulin pab txhawb kev rov ua kom cov leeg nqaij thiab nws txoj kev loj hlob ntxiv. Glycogen, cov proteins thiab cov rog pib ua ke, thiab cov leeg hlwb nquag nqus cov amino acids.

Qhov tseem ceeb tshaj plaws yog kom nco ntsoov tias cov carbohydrates twg yog qhov tseem ceeb dua rau kev nce cov leeg nqaij: cov carbohydrates nyuaj uas siv sijhawm ntev dua rau kev zom thiab maj mam tig mus rau hauv qabzib.

Fats

Carbohydrates kom nce cov leeg nqaij muaj qee qhov tsis zoo. Lawv tshaj nyob rau hauv daim ntawv ntawm glycogen hloov mus rau hauv rog. Thiab insulin, nyob rau hauv lem, txuas ntxiv nquag pub lub cev rog nrog carbohydrates rau kev khaws cia, ua kom cov txheej txheem hlawv rog. Yog li ntawd, txhawm rau tiv thaiv qhov tshwm sim, nws yog ib qho tseem ceeb uas yuav tsum tau saib xyuas cov rog thiab carbohydrates noj txhua hnub.

YGlycogen

Glycogen yog tsim los ntawm qhov seem ntawm cov piam thaj thiab khaws cia hauv cov leeg thiab daim siab, pub lub cev nrog carbohydrates thaum tsis muaj zog. Qhov no polysaccharide ua rau nws muaj peev xwm ua kom lub cev muaj zog, tswj cov qib dej hauv cov leeg thiab txhawb cov txheej txheem ntawm lawv txoj kev loj hlob. Tsis muaj glycogen ua rau lub cev tsis muaj zog.

Txhawm rau ntxiv cov khw muag khoom glycogen, koj xav tau cov carbohydrates rau cov leeg nce, cov zaub mov glycemic qis, ua ntej thiab tom qab kev cob qhia.

YCreatine

Creatine muaj nyob hauv cov leeg. Nws txhawb zog metabolism thiab yoglub hauv paus ntawm lub zog replenishment system lub luag hauj lwm rau kev loj hlob thiab lub zog muaj peev xwm ntawm tib neeg cov leeg. Yog tias lub cev tau txais cov carbohydrates me me, kev tsim cov tshuaj insulin raug cuam tshuam, thiab qhov no, dhau los, cuam tshuam kev ua haujlwm ntawm creatine.

khoom ntxiv

Txhawm rau ua kom koj cov khoom noj ua si sib txawv, koj yuav tsum paub txog cov khoom noj uas muaj carbohydrates kom tau txais cov leeg nqaij thiab cov as-ham ntxiv uas lawv muaj:

• Sunflower noob. Qhov chaw ntawm cov protein thiab vitamin E. Txo qhov tsis zoo ntawm cov dawb radicals ntawm cov leeg nqaij thiab rov ua dua.
• Mackerel. Omega-3 fatty acids qeeb lub cev cov txheej txheem ntawm kev zom cov protein kom txog thaum tom qab kev ua haujlwm lwm qhov ntawm cov protein nkag mus rau hauv plab thiab zom. Ntses noj rau pluas tshais yuav muaj txiaj ntsig zoo ib yam, txawm tias lub sijhawm txaus dhau los ua ntej pib thiab xaus ntawm qhov kev tawm dag zog. Thiab vitamin C, zoo li collagen, xav tau rau elasticity ntawm cov leeg thiab ligaments.
• Pineapple. Cov txiv hmab txiv ntoo no muaj cov enzyme bromelain, uas pab zom cov protein. Nws kuj tseem txo qis qhov mob ntawm cov leeg nqaij tom qab kev tawm dag zog.
• Reindeer. Cov nqaij ntawm cov tsiaj hav zoov muaj ntau cov vitamin B12. Cov vitamin no nquag zom cov protein tsim nyog rau cov leeg nqaij. Qhov tseem ceeb yog ua noj kom raug kom cov nqaij tsis tawv.
• Khaub. Txo cov leeg mob, yog li ua kom lub sijhawm ntawm kev cob qhia. Yuav hloov nrog tshuaj yej ntsuab.
• Nyob. Qhov zoo tshaj plaws ntawm txhua hom nqaij rau cov neeg ncaws pob noj zaub mov. Muajamino acids, creatine, uas ua rau kom cov leeg nqaij thiab txo cov rog rog. Txhawb nqa lub cev endurance.
• Ginger. Qhov kawg natural pain reliever.
• Natural yogurt. Ntuj yogurts muaj kev noj qab haus huv vim tias lawv muaj cov tshuaj ntxiv thiab qab zib tsawg. Cov txiv hmab txiv ntoo tshiab tuaj yeem ntxiv yog tias xav tau. Cov kab mob lactic acid txhawb kev zom zaub mov thiab nqus cov protein ntau ntau.
• Turmeric. Cov txuj lom cuam tshuam rau kev rov qab los thiab kev loj hlob ntawm cov hlwb tshiab, yog li tsim nyog tom qab kev cob qhia lub zog.
• Txiv kab ntxwv. Nws yog nyob rau hauv tev ntawm dib uas muaj cov khoom uas ntxiv dag zog rau cov ntaub so ntswg ntawm tib neeg lub cev.
• Muaj. Cov leeg thiab pob txha xav tau calcium. Muab qhov nyiam rau cov mis nyuj nrog 3.5 feem pua tsawg rog.
• Buckwheat. Cov cereal no nplua nuj nyob rau hauv cov amino acids uas ntxiv dag zog rau cov hlab ntsha thiab txhawb cov leeg nqaij. Kev ua kom cov hlab ntsha muaj zog yog qhov tseem ceeb, vim tias lub zog ua haujlwm hnyav rau lub cev.
• Almonds. Vitamin E los ntawm almonds restores cov leeg nqaij sai dua tom qab workouts. Qhov koob tshuaj txhua hnub yog 8-10 daim ntawm cov txiv ntoo qab zib. Ntxiv nrog rau lub cev muaj zog, almonds txhawb nqa.
• Pastila. Ntuj applesauce marshmallow zoo meej yog tias koj xav tau qee yam qab zib. Nws muaj cov roj tsawg thiab calories, tab sis muaj protein ntau.
• Qe. Ntxiv nrog rau cov protein, cov qe qaib muaj vitamin D, uas muaj txiaj ntsig zoo rau elasticity ntawm cov leeg thiab ligaments. Txawm li cas los xij, koj yuav tsum tsis txhob haus ntau tshaj kaum ntawm lawv ib lub lim tiam.
• Tuna. 100% protein ntau. Siv ib teev tom qab kev cob qhia muaj zog.
• Siab kua txob liab. Nws muaj ntau cov vitamin C, thiab tsis muaj cov tshuaj tua kab mob antioxidant no nws yuav luag tsis tuaj yeem nce cov leeg nqaij. Xaiv cov kua txob liab xwb.
• Liab. Qhov chaw ntawm cov protein, hlau, zinc. Ib yam khoom tseem ceeb rau kev noj haus kis las.
• Asparagus. Champion hauv cov ntsiab lus protein, nrog rau cov poov tshuaj, zinc thiab fiber.
• Spirulina seaweed. Cov khoom no yog 65 feem pua ntawm cov protein, beta-carotene. Nws raug nquahu kom ntxiv nws rau cocktails, tom qab sab laj nrog koj tus kws kho mob, vim nws yog kev noj zaub mov zoo.
• Dej. Thaum lub sijhawm ua haujlwm tag nrho, nco ntsoov haus dej, vim nws tawm hauv lub cev sai. Thiab qhov poob dej ntau ua rau lub cev ua haujlwm tsis zoo.

Yog li, kev xav tias carbohydrates yog qhov phem, thiab lawv yuav tsum tau noj tsawg li tsawg tau, tsis yog. Qhov teeb meem tsis yog nyob rau hauv cov carbohydrates lawv tus kheej, tab sis nyob rau hauv dab tsi lawv yog, thiab ntau npaum li cas peb siv yooj yim, sai digestible tshuaj uas muab instant zog, yog li deceiving lub cev. Cov khoom noj uas raug xaiv thiab npaj tau zoo yuav ua rau tsis yog tsuas yog tswj kev noj qab haus huv xwb, tab sis kuj ua rau lub cev zoo nkauj thiab ua kom muaj zog.