Protein-carbohydrate alternation

Protein-carbohydrate alternation yog ib qho kev ua haujlwm zoo heev ntawm qhov hnyav, nws tso cai rau koj kom tshem tau roj tsawg, thiab tib lub sijhawm kom muaj zog, uas yog qhov tshwj xeeb tshaj yog rau cov neeg ncaws pob. Txawm li cas los xij, txhua lub cev tsis zoo saib yog tias nws tsis zoo ntawm qhov ceev nrooj thiab elasticity uas cov leeg muab.

Dab tsi ua rau kev hloov cov protein thiab carbohydrate hnub?

Tam sim ntawd nws yog tsim nyog hais tias qhov kev noj haus ntawm kev hloov ntawm carbohydrate yog tsis meej rau cov neeg tos kom tau sai thiab yooj yim txo lawv cov tes. Xws li cov khoom noj khoom haus yuav siv sij hawm li ib lub sij hawm ua tiav cov txiaj ntsig zoo, dhau mus, thoob plaws lub sij hawm no kev ua tau zoo yuav hloov: qhov hnyav yuav tsis ua kom qis, tab sis yuav ua raws li cov cai ntawm pendulum. Ntxiv mus, koj yuav tsis ua tiav yog tias koj tsis suav cov calorie ntau ntau txhua hnub thiab noj nruj raws li txoj kev npaj.

Qhov kev noj haus ntawm protein-carbohydrate hloov yog ib lub voj voog ntawm plaub hnub uas yuav rov qab ua dua. Thawj ob hnub yog protein ntau. Rau lawv, lub cev uas ceases tau txais lub zog los ntawm carbohydrates, yog rebuilt rau ib tug tshiab version ntawm metabolism thiab raws li lub ntsiab qhov chaw xaiv cov roj khw muag khoom. Txawm li cas los, tus kab mob no pom qhov kev tswj hwm no tsis zoo thiab txo tus nqi ntawm cov txheej txheem metabolic, yog li ntawd cov nyiaj yuav kav ntev dua.

On thib peb hnub, qhov kev noj haus yog tov, thiab lub cev slows down tus txheej txheem ntawm splitting fatty deposits, tab sis tsis txo tus nqi metabolic (metabolism).

Plaub hnub - carbohydrate, rau nws lub cev muaj lub sij hawm los so, hloov tsheb mus rau glycogen tau txais cov carbohydrates (nov thiab pendulum pib pib) thiab rov ua dua ib lub cev metabolism.

Tshaj qhov sij hawm ntawm lub voj voog no tom qab lub sij hawm ua rau tag nrho cov kev tsis sib haum xeeb, vim tias cov roj rog yog yaj, nws yuav nyob rau theem, tab sis thaum kawg koj tau txais kev txuag cov leeg nqaij nrog cov roj zoo tshem tawm.

Noj cov protein-carbohydrate sib lawv liag: xyuas

Kwv yees li 20% ntawm cov neeg uas tau txiav txim siab noj zaub mov no, tsis pom kev hloov zoo. Qhov no yog vim qhov tseeb tias qhov kev hloov ntawm protein-carbohydrate tsuas yog ua tau zoo xwb yog tias tag nrho cov mob uas tau ntsib, thiab tseem ceeb tshaj - koj cov zaub mov nruj nruj nruj rau lub calorie txwv ntawm lub cev thiab qhov piv ntawm cov nqaijrog, cov rog thiab carbohydrates hauv cov khoom noj. Qhov no yog tsuas yog nrog ib qho kev ntsuas thiab tsim nyog ntawm calorie cov ntsiab lus ntawm tag nrho cov khoom noj consumed thiab khaws ib qho chaw muag khoom noj.

Yog tias koj ua txhua yam kom raug, lub cev tsis tuaj yeem ua tsis tau, vim hais tias tag nrho cov lus teb yog tus neeg heev thiab haum rau koj lub cev.

Protein-carbohydrate alternation: menu

Kev noj haus ntawm carbohydrate alternation yuav tsum tau tshwj xeeb cov zaub mov. Xub thawj suav qhov piv txwv ntawm cov roj teeb. Ua li no, muab koj cov nyhav txaus siab tshaj plaws (qhov tseem ceeb tshaj plaws yog tias qhov no yog qhov tseeb thiab tsim nyog) rau cov lus sib tw:

  1. Hauv thawj ob hnub, thaum koj cov khoom noj yog tsuas yog cov proteins, lawv cov nyiaj nyob rau hauv kev noj haus yuav tsum yog 3-4 grams rau ib 1 kg ntawm yam xav tau, thiab carbohydrates - 0-1.5 grams ib kilogram.
  2. Qhov thib peb, nruab nrab rau carbohydrates ib hnub qhia ib tug protein nyob rau hauv tus nqi ntawm 2-3 grams rau ib lub kg, thiab carbohydrates - 2-2.5 grams ib kg.
  3. Plaub hnub, uas yog nplua nuj nyob rau hauv carbohydrate zaub mov, yuav tus nqi ntawm cov protein - 1-1.5 grams ib kg, qhov nyiaj ntawm carbohydrates - 5-6 grams ib kilogram.

Yog li, yog tias koj lub hom phiaj yog kom hnyav 50 kg, ces peb tau txais:

Muaj qhov kev paub no, nws tsuas yog tseem ua kom tau lub chaw muag khoom noj khoom haus thiab xam koj cov zaub mov kom haum kom haum raws li cov lus thov.