Txhua tus neeg xav poob phaus sai sai, thiab tsis muaj leej twg saib txog qhov yuav tshwm sim, tsawg kawg txog thaum lawv tuaj. Niaj hnub no peb yuav tham txog kev noj haus uas tsis yog tswj lub ntiaj teb yuag poob , tab sis yog nyob hauv kev kub ceev.
Yog li, peb noj khoom haus rau cov hluav taws kub yog tsim rau cov neeg uas twb tau kov yeej lawv thawj cov kauj ruam hauv kev poob phaus, thiab tam sim no, nws tsuas yog tsim nyog los "piav qhia txog kev nkhaus." Yog tias koj tsis sawv ntawm qhov ntsuas koj tsis tas yuav kos koj lub plab mus saib tus npawb, yog tias koj twb tau kawm hauv txoj kev kawm lawm, qhov kev noj haus rau kev kub ntxhov yog qhov koj xav tau.
Ntawv qhia zaub mov
Tus creator ntawm kev noj haus yog cob qhia Nick Nilsson. Thiab nws cov xeeb ntxwv yuav ua siab ntev rau koj nrog kev yooj yim thiab kev nkag mus.
Hnub 1 thiab 2:
- ib qho kev txwv txiav cov roj carbohydrate tsawg li ntawm koj li ib txwm siv (rau ib tug neeg txwv yog 100 g, thiab rau ib tug neeg tej zaum 30 g);
- nce nyob rau hauv cov protein kom tsawg - txog li 2.5-3 g / kg lub cev hnyav;
- kev noj cov tshuaj omega-3 ntau dua;
- nws yog ib qhov tsim nyog los haus ntau heev!
Hnub 3:
- Txhua hnub koj zaum ntawm cov txiv hmab txiv ntoo (qhov no yog qhov tsim nyog thiaj li yuav plam ntau dua cov kua dej).
Hnub 4:
- nce protein kom tsawg mus rau 3-g / kg lub cev hnyav;
- Carbohydrates khaws cia nruab nrab;
- Haus dej rau 1.5 - 2 liv ib hnub;
- cais tag ntsev;
- haus cawv kom txog thaum 20-25 g.
Wb sib sau. Noj zaub mov kom ceev hluav taws kub ua haujlwm los ntawm kev txo cov kab mob carbohydrate. Thawj thawj hnub, cov kua dej pib ua kom tiav thiab cov rog yuav sib cais, raws li qhov chaw muaj zog. Tom qab ntawd koj tseem poob rau cov kua dej vim cov txiv hmab txiv ntoo tsis zoo, thiab hnub 4 ntawm kev noj cov kua mis koj rov qab mus rau cov leeg. Qhov no yog qhov tsim nyog rau ib daim duab tiav, pleasing mus rau lub qhov muag ntawm kab pob. Hauv kev txiav txim rau cov kua dej rov qab mus rau cov leeg, thiab tsis nyob hauv daim tawv nqaij, nws yog ib qho tsim nyog yuav tau tshem tawm cov ntsev ntawm 100%.
Qhov no, ntawm chav kawm, tsis poob phaus 4 hnub, tab sis kev noj haus no yuav ua rau lub plhaub rog rog ntawm qhov yuam kev ntawm koj lub cev.