Carbohydrate alternation. Fais fab hauv paus ntsiab lus, hlawv roj

Leej twg uas tau puas tau adhered mus rau ib tug nruj heev uas tsis muaj-calorie khoom noj, paub tias ib sab nyhuv ntawm kev txo qhov nyhav yog nqaij wasting. Hais tias yog, tus yuav ua tau ib tug loj kev txwv phem, tab sis ib tug xoob lub cev. Lawm, xws li ib tug tshwm sim yog txaus siab los ntawm tsis muaj txhais tau tias tag nrho cov.

Ntawm cov hoob kawm, peb yuav qhia poob phaus thaum lub sij hawm noj cov zaub mov muaj kev koom koom nyob rau hauv cov kev ua si. Tab sis, firstly, kev kawm mus rau txhav noj cov zaub mov lub cev mas nws yeej yuav mus rau "austerity" hom, ua kom lub cev muaj roj. Thiab, ob, thaum sov ua licas ho tsis xav kom muaj cov zaub mov tsuas ntsuab nyias thiab nqaij qaib mis, koom nyob rau hauv cov nqaij ntawd, raws li ib tug kev xav ntawm tsis muaj zog nrog xws li hwj chim yuav tsum tshwm sim.

Nws yog ntseeg hais tias cov teeb meem no yuav tsum kho, siv cov ntsiab cai ntawm cov protein ntau cov khoom noj. Txawm li cas los, nruj carbohydrate txwv yog tsis zoo li mus ua ib tug surge ntawm tej yam txaus siab rau cov kev ua si txoj kev kawm. Uas gym, txawm yog hais tias tus txav laziness?

Qhov zoo ces, niaj hnub no muaj cov txheej txheem uas pub tsis tau tsuas yog tau tshem ntawm tshaj cov rog, tab sis kuj txuag koj lub zog. Cov txheej txheem no yog hu ua carbohydrate alternation. Qhov no poob phaus txoj kev yog heev nrov nrog ncaws pob, tshwj xeeb tshaj yog cov neeg uas txaus siab nyob rau hauv bodybuilding. Txawm li cas los, txawm tias cov neeg uas koom nyob rau hauv kev ua ub no cia li kom zoo lawm, nws yuav coj kom zoo dua ntawm no cov khoom noj.

Carbohydrate interlace raws li nyob rau hauv lub fact tias lossi txawv tus nqi ntawm cov carbohydrates nyob rau hauv lub txhua hnub khoom noj. Lawv ces zoo heev txwv tsis pub, on qhov tsis tooj, yog nkag tau rau hauv ib tug loj npaum li cas. Cov tag nrho lub sij hawm ntawm qhov ceeb thawj tsis yog muab faib ua plaub-hnub mus rau qhov no noj cov zaub mov. Thawj ob hnub tus nqi ntawm cov carbohydrates mus rau ib tug tsawg kawg nkaus, tab sis lub protein nyob rau hauv kev noj haus yuav tsum muaj txaus. Yog li ntawd, cov kev cai yuav tsum tau ncaws pob rau bodybuilders nyob rau hauv lub tsawg-carb hnub, haus 3-4 grams ntawm cov protein thiab 0.5-1.5 grams ntawm carbohydrate ib kilogram ntawm lub cev hnyav. Qhov thib peb hnub yog ib tug high carbohydrate noj cov zaub mov, thaum lub sij hawm lub sij hawm no nws yog pom zoo kom haus 5-6 grams ntawm carbohydrates thiab 1-1.5 grams protein ib kilo ntawm qhov ceeb thawj (nco ntsoov hais tias cov kev cai no yog tsim rau ncaws pob uas muaj kev koom xyaum tu yus). Qhov thib plaub hnub qhia hais tias tus nqi ntawm cov protein thiab carbohydrates nyob rau hauv kev noj haus sib txig sib luag, yog hais tias, ib kilogram muaj 2-3 grams ntawm cov protein thiab tib tus nqi ntawm carbohydrates. Qhov kawg ntawm txhua lub voj voog yog pheej rov qab ua plaub. Mus cuag cov, raws li ib tug txoj cai, nws yog pom zoo kom rov hais dua cov alternation ntawm carbohydrate rau 10-15 mus. Raws li ib tug tshwm sim, siv lub system hnyav yog txo, thiab cov nqaij ntshiv nyob twj ywm nyob rau hauv tib lub xeev.

Carbohydrate alternation tsis yog ib tug "miraculous" noj cov zaub mov, txhua yam yog heev tej yam ntuj, raws li cov phau ntawv nyeem ntawm tej hlab ntshav. Yuav tau txais tsawg nyob rau hauv thawj ob hnub ntawm carbohydrate, lub cev yog yuam kom siv cov nyaij ntawm nws tus kheej lub zog qhov chaw - roj cov ntaub so ntswg. Los ntawm kawg ntawm tus thib ob hnub ntawm carbohydrate "starvation" tus txheej txheem ntawm lipolysis yog maximized. Nws yuav zoo li, yog vim li cas tsis mus txuas ntxiv nyob rau hauv tib leeg, tsim ib co tsis txaus nyob rau hauv lub cev "roj"? Lub fact tias cov tib neeg lub cev muaj peev xwm hloov sai sai rau tej yam. Thiab yog hais tias carbohydrate yoo mov kav ntev tshaj li ob hnub, muaj kev nyuaj siab mechanisms. Lub cev perceives qhov teeb meem no nrog tsis txaus kom tsawg ntawm cov carbohydrates raws li ib tug kev hem thawj kom ciaj sia taus thiab pib kwm hluav nqi cawm neeg txoj sia tshuaj - cov roj floating rau lub "ua" tsis tseem ceeb nyob rau hauv no hais txog, cov nqaij hlwb.

Nws yog vim li no hais tias ib tug noj cov zaub mov hu ua carbohydrate alternation xav tias nyob rau hauv lub thib peb hnub mus nce qhov tsawg ntawm cov carbohydrates muab koj lub cev ib tug "calm down" lub sij hawm thiab "to taub" hais tias cov carbohydrates tsim glycogen muaj txaus. Qhov thib plaub hnub ntawm kev noj haus yog tsim nyog rau kev txhim kho cov kev tshwm sim.

Yog li, lub cev tseem tsis tau lub cev muaj roj, thiab nqaij ntaub so ntswg nyob twj ywm nyob rau hauv tib lub xeev. Qhov ntawd yog qhov kom zoo dua ntawm noj cov zaub mov carbohydrate ib theem zuj zus. Ntawv qhia zaub mov ntawm tsawg-carb hnub ntawm no noj cov zaub mov yuav noj tsev cheese, qe, nqaij nyuj, nqaij qaib, ntses. Raws li ib tug qhuas mus rau cov khoom uas pom zoo los ntawm xam lav ua nrog non-nplawv zaub los yog zaub stew. Lub siab carbohydrate hnub yog pom zoo kom haus dej haus porridge ntawm oatmeal, buckwheat, mov, txiv hmab txiv ntoo, cov nplej zom. Raws li yuav tsum tau siav nqaij qaib mis los yog ntses raws li cov protein tivthaiv. hnub plaub, cov zaub mov yog ib tug kuas zaub mov, nyob rau hauv uas tus nqi ntawm cov protein thiab carbohydrates yog roughly sib npaug zos.

Tab sis yuav ua li cas ceev koj yuav poob phaus siv carbohydrate alternation? Cov kev tshwm sim, ntawm chav kawm, txhua tus yuav sib txawv, tab sis, nyob rau nruab nrab, nrog nruj kev ua raws li cov lus pom zoo rau ib plaub-hnub mus los yuav siv sij hawm txog ib tug kilogram ntawm ntshiab rog.

Tsis tau lwm kom zoo dua ntawm no noj cov zaub mov yog hais tias nws yog ib tug zoo puas siab puas ntsws kam rau ua. Tom qab kev noj haus yog ntau yam, nyob rau hauv lub hnub ntawm siab carbohydrate qab zib hniav yuav indulge nyob rau hauv ib yam dab tsi qab (ntawm chav kawm, nyob rau hauv moderation). Tab sis tseem ceeb tshaj plaws kom zoo dua ntawm kev siv no noj cov zaub mov yog tias nyob rau hauv tus txheej txheem ntawm poob phaus yog roj mus, yog li ntawd, cov khoom noj yuav pab tau los txhim kho lub tsos thiab kev nyab xeeb slimming.