Feem ntau cov poj niam zoo li hluav taws yog ntshai ntawm kev qhia "leeg kev loj hlob" thiab nws tsis yog xav tsis thoob, vim peb xav kom muaj kev txaus nyiam rau cov txiv neej, thiab tsis xav zoo li lawv. Txawm li cas los xij, cov kws ua haujlwm yuav ua kom peb muaj kev zoo siab rau txhua txoj hau kev: rau ib pawg "male" leeg (ob qho tib si sib faib cov leeg nqaij hauv lub cev thiab tag nrho lawv tus naj npawb), tus poj niam yuav tsum tau nce cov testosterone qib tenfold. Thiab qhov no, tig mus, yog ua tau tsuas yog nrog cov tshuaj testosterone thiab steroid.
Yog li, koj tuaj yeem ua viav vias tsis ntshai. Tam sim no nws tshua tsuas yog los txiav txim seb yuav tau ua dab tsi los mus qhib cov leeg kev loj hlob. Ua ntej txhua yam, rau kev loj hlob ntawm cov nqaij ntshiv koj yuav tau txais kev cob qhia zoo , tab sis cov leeg tsis loj hlob tsis tau, tab sis tom qab cov chav kawm thiab nws yog nyob rau qhov no tias cov khoom noj zoo rau cov nqaij ntshiv yuav pab peb.
Calories
Raws li koj paub, kom poob phaus koj yuav tsum xyuas kom meej tias cov calorie ntau ntau yog siv tsawg dua qhov siv. Thiab ntawm no - on qhov tsis tooj. Tab sis calorie calorie ntau yog txawv, koj yuav tsum tau xaiv kom haum qhov ratio ntawm protein-carbohydrate-rog, thiaj li yuav nce nqaij, thiab tsis rog loj. Yog li, txhua hnub koj yuav tsum haus 200-300 kcal ntau tshaj qhov koj poob.
Carbohydrates
Cov metabolism ntawm cov poj niam los ntawm cov metabolism ntawm cov txiv neej txawv, kab tias, tsuas yog ib yam - cov metabolism hauv carbohydrate. Vim peb pheej hloov cov carbohydrates rau hauv cov rog, peb cov khoom noj yuav tsum tsis tshua muaj-carbohydrate, tab sis ntawm cov carbohydrates uas peb tawm mus, tsuas yog qis sawv daws yuav tsum tuaj. Ib nrab ntawm carbohydrates nyob rau hauv kev noj haus rau kev loj hlob ntawm cov leeg yuav tsum yog 40%.
Sibhawm
Koj tsis tuaj yeem tawm ntawm koj tus kheej tsis muaj "rog", uas yog - polyunsaturated fatty acids. Lawv yog lub luag hauj lwm rau kev kub hnyuv rog, lawv muaj daim ntawv teev npe ntawm cov khoom tseem ceeb ntev tshaj plaws. Peb yuav pom lawv hauv cov ntses oily. Nyob rau hauv kev noj haus zoo rau kev loj hlob ntawm cov leeg, qhov feem pua ntawm cov rog yuav yog 20%.
Proteins
Nqaij - muaj xws li cov nqaijrog, thiab tsis muaj lawv peb tsis tuaj yeem tiv tsis tau nrog txoj hauj lwm. Lub hauv paus ntawm cov proteins yuav tsum yog txhua hnub kom tsawg ntawm lactic acid khoom. Ib khob mis yog xam tag nrho cov pluas noj, thiab nws yuav tsum tsis txhob nrog lwm cov khoom. Ntxiv rau, ib zaug ib hnub, tas noj mov ntawm cov nqaij (tab sis tsis yog khoom tiav hlo!), Cia nws muab tais los yog stew. Qhov kev faib ua feem ntawm cov nqaijrog hauv kev noj haus rau kev loj hlob ntawm cov leeg yuav tsum yog 40%.
Vitamins thiab fiber
Txiv hmab txiv ntoo thiab zaub yog, ua ntej ntawm tag nrho, replenishment ntawm vitamin cia thiab indispensable rau digestion cellulose. Muab qhov preference rau qaub txiv hmab txiv ntoo, vim hais tias qab zib - cov no yog tib yam ceev carbohydrates uas yuav dawm koj nrua ntaus sweeten thiab rog txiav. Cia noj cov txiv kuj yog ib qho pluas noj, tsis yog khoom txom ncauj.
Tsis muaj khoom noj ceev
Kev siv ntawm cov khoom noj ceev yog tsis tsuas yog teeb meem, tab sis kuj kim. Cia koj tus kheej nqa khoom noj nrog koj hauv tsev. Cov zaub mov los ntawm cov khoom noj uas muaj hom kab mob yog cov kab mob carbohydrates, cov roj teeb meem, cov zaub mov thiab cov khoom noj khoom haus, qhov no tsis ua ke nrog txoj kev noj qab nyob zoo, mus tag nrho cov khoom noj hauv tsev, nws tseem pab tsis tau rau cov nqaij ntshiv, tab sis kuj rau lub xeev kev noj qab haus huv.
Dej
Yog li ntawd peb tau rhuav tshem tag nrho cov khoom noj tsim nyog rau cov leeg kev loj hlob. Tab sis tsis txhob hnov qab txog cov kua. Dej nyob rau hauv nws daim ntawv dawb huv ib hnub twg yuav tsum tsis pub tsawg tshaj li 1.5 liv. Feem ntau peb xyuam xim nrog kev tshaib nqhis.
Khoom noj khoom haus additives
Yog tias koj tab tom npaj rau kev sib tw, ces koj yeej xav tau kev noj zaub mov hauv kev noj qab haus huv ntau hom khoom noj. Txawm li cas los, yog tias koj xav nce phaus rau koj tus kheej, kev zoo nkauj thiab kev noj qab haus huv, ces koj tsis tas yuav siv koj lub cev mus rau kev noj zaub mov. Txij li thaum tom qab nres tag nrho cov tau "protein cocktails", koj yuav ua rau poob ob qhov nce nyhav thiab koj lub cev muaj zog. Saib xyuas cov zaub mov zoo thiab cov zaub mov zoo.
Txhua yam uas tseem tshuav tam sim no yog mus rau hauv txoj kev ua lag luam thiab tsis ntshai tsam pib lub hwj chim kev kawm!