Hauv kev sib zog los tsim cov nqaij ntshiv, cov tub hluas yuav noj ib phaus nqaij qaib mis rau noj tshais thiab kaum qe thaum nruab hnub. Tab sis nws puas yog qhov zoo tiag tiag, thiab tseem ceeb tshaj, muaj txiaj ntsig? Tus neeg sau xov xwm ntawm Moscow 24 lub portal tau tham nrog peb tus kws saib xyuas kev noj haus hais txog peculiarities ntawm kev noj haus kev noj qab haus huv thiab cov kev ua si tsis txaus ntseeg tshaj plaws, thiab tseem kawm txog dab tsi cov neeg ncaws pob yuav tsum tau noj nyob rau hnub ua si kom ua tiav cov txiaj ntsig ntawm daim teb.
Alexey Kovalkov, khoom noj khoom haus, kws kho mob ntawm kev kawm kho mob, Lavxias Academy ntawm Natural Sciences: Hauv txhua pab pawg hauv tebchaws, khoom noj khoom haus yog txiav txim los ntawm tus kws qhia. Yog tias ib tus kws qhia Italian tawm los rau koj, tom qab ntawd koj yuav noj Italian zaub mov, yog tias Georgian - Georgian thiab Caucasian. Nws tshwm sim hais tias pab pawg hauv lub tebchaws tuaj txog qee lub tebchaws, tsis muaj sijhawm txaus kom haum, tab sis twb tau mus rau txoj kev muag khoom noj nrawm, tsis hais txog qhov mus ncig ua si tas li rau cov khw noj mov nrog kev noj ntau ntawm cov zaub mov thiab dej cawv. Txhua yam no cuam tshuam tsis zoo rau kev noj qab haus huv ntawm lub cev.
Nws yuav tsum nco ntsoov tias kev noj zaub mov kom zoo yog qhov xav tau, nws tsis yog ib txwm qab thiab noj qab nyob zoo. Piv txwv li, yog tias cov players noj nqaij (hais tias, yaj) txoj cai ua ntej kev ua si, nws yuav siv sijhawm yim rau kaum ob teev los mus zom hauv lub plab. Lawv twb tau ua si qhov sib tw, tab sis cov amino acids los ntawm cov nqaij no yuav tsis nkag rau hauv lub cev. Nws tsuas yog qhov hnyav ntxiv uas cov neeg ua si yuav nqa hauv lawv lub plab, zoo li hauv ib lub hnab. Thiab yog tias txhua yam raug suav kom raug thiab muab cov roj nyeem sai nrog kev sib xyaw ua ke, tom qab ntawd cov rog yuav pib hlawv hauv lawv cov nplaim taws, cua ib zaug yuav qhib, thiab cov kis las yuav khiav ncig thaj teb ib yam li nrog lub zog roj teeb.
Qhov zoo tshaj plaws, pilaf nrog yaj yuav tsum noj thaum noj su, yog tias qhov sib txig thaum yav tsaus ntuj. Nws muaj cov nplej ua kom ntev thiab tsiaj ua kom rog, sib tov ntawm cov zaub mov sai thiab qeeb. Thaum sawv ntxov, koj tuaj yeem ua scrambled qe los ntawm peb lossis plaub lub qe, kas fes nrog ncuav qab zib lossis ncuav. Thiab tom qab ntais ntawv, koj tuaj yeem noj txhua yam uas koj xav tau - kom rov zoo dua. Koj tuaj yeem tso kua txiv hmab thiab khoom qab zib - txhawm rau nce qib ntawm cov carbohydrates thiab lub siab zoo.
Cov lus qhia: koj tsis tas yuav noj dab tsi li ob rau peb teev ua ntej kev ua si. Haus dej nkaus xwb, nyiam dua nrog txiv qaub lossis txiv qaub. Cov neeg ncaws pob yuav tsum tau qw ntau, thiab cov dej no muag lub ntsej muag lub suab, txhawb kev ua kom muaj qaub ncaug vim muaj kua qaub, yog li lub qhov ncauj tsis qhuav thaum lub sijhawm khiav. Cov dej yuav tsum yog cov ntxhia hauv cov txhawm rau tswj cov hluav taws xob zoo. Nws yog qhov tsim nyog los laij cov zaub mov thiab cov kab kawm uas txhua tus neeg ua si tsis muaj (magnesium, calcium, phosphorus, zinc thiab lwm tus) thiab tsis tu ncua ntxiv rau hauv dej. Thaum nws khiav, nws poob cov ntsiab lus nrog hws. Yog hais tias tus neeg ncaws pob tsis muaj cov poov tshuaj txaus, ces sab xis ntawm qhov sib tw nws ob txhais ceg tuaj yeem nqa ua ke, tom qab ntawd tus tub ncaws pob yuav tsum raug tshem tawm ntawm kev ua si.
Anna Turusheva, Associate Professor ntawm Chav Saib Xyuas Tsev Neeg Tshuaj, North-Western State Medical University muaj npe tom qab I. I. Mechnikova, PhD, MD: Lub tswvyim hais ua dabneeg tshaj plaws hauv kev noj zaub mov kis las yog qhov yuav tsum tau noj kom muaj protein ntau tom qab ua exercise. Qhov tseeb, txhawm rau txhim kho cov leeg nqaij, koj yuav tsum tau haus cov carbohydrates thiab protein ntau - hauv ib qho ntawm peb mus rau ib qho. Yog tias koj tsom rau cov protein ntau xwb, ces muaj qhov nyhav rau ntawm lub raum. Kuv muaj tus neeg mob uas txiav txim siab tias yuav tsim cov leeg sai sai, nws yuav tsum noj tsib lub qe rau noj tshais, ob peb lub mis qaib rau noj su, thiab haus cov protein ntau. Tom qab ob peb lub hlis ntawm cov pluas noj no, cov leeg nqaij tsis loj hlob ntau, tab sis cov protein tau tshwm sim hauv cov zis - qhov taw qhia tias nws lub raum tsis tuaj yeem tiv nrog cov protein loj txaus.
Tsis muaj kev noj haus zoo rau txhua tus neeg ncaws pob. Thaum kos duab cov zaub mov ntawm tus kheej, nws yog ib qho tseem ceeb uas yuav tsum tau coj mus rau hauv tus kheej peculiarities ntawm cov kev cai tswj hwm ntawm txhua tus neeg, nws tus cwj pwm thiab cov nyiam. Txhua hom - hypersthenics, asthenics thiab normosthenics - yuav muaj nws tus kheej kev noj haus tsis zoo. Cov neeg uas muaj tsab cai lij choj asthenic yuav tau haus cov khoom noj carbohydrates ntau dua, thiab hypersthenic, ntawm qhov tsis sib thooj, tsom mus rau cov protein thiab cov rog. Yog li, txawm tias muaj ntawv qhia zaub mov rau ib tus kws ncaws pob ib txwm ua raws li cov lus qhia tshwj xeeb rau txhua hom kis las, cov khoom kawg yuav txawv.
Rau cov tub ntxhais ntaus pob ncaws pob nyob rau hnub ntawm kev sib tw, Kuv xav qhia kom tsom mus rau cov ua kom rog. Peb mus rau plaub teev ua ntej kev ua si, koj tuaj yeem noj cov khoom noj carbohydrates nrog qhov nruab nrab glycemic Performance index thiab cov zom tau yooj yim ntawm cov protein - nqaij qaib mis, txiav tsis txiav, mis nyuj. Ib teev ua ntej kev ua si, nws yog qhov zoo dua rau noj txiv hmab txiv ntoo, txiv hmab txiv ntoo qhuav, haus dej kua txiv los yog smoothies. Tom qab qhov kev sib tw tiav, cov neeg ncaws pob tuaj yeem tuaj yeem noj pizza thiab txawm haus me me npias kom haus dej.
Feem ntau, kev haus cawv tseem ceeb heev rau kev soj ntsuam. Lub ntim dej loj yuav tsum haus cawv peb mus rau plaub teev ua ntej kev sib tw (li ib nrab ib liter), yog li tom qab ntawd koj tsis khiav mus rau chav dej thaum ua si. Nws yog qhov tshwj xeeb tshaj yog soj ntsuam kev haus dej hauv qhov kub - yog tias tsis muaj dej txaus, cov neeg ncaws pob yuav ntsib kev qaug zog, nkees, tsis muaj zog ntawm cov leeg, uas yuav ua rau muaj kev pheej hmoo ntawm kev raug mob.
Dmitry Nikityuk, Tus Neeg Koom Tes ntawm Lavxias Academy Kev Tshawb Fawb, Tus Thawj Coj ntawm Tsoomfwv Nyiaj Txiag Lub Xeev Nyiaj Txiag Kev Tshawb Fawb "Tsoomfwv Kev Tshawb Fawb Txog Kev Tshawb Fawb thiab Khoom Siv Hluav Taws Xob", MD: Cov khoom noj khoom haus ntawm cov kis las ua tau raws li tib yam li kev noj zaub mov ntawm tib neeg. Lawv tsuas yog tshwj xeeb hauv qhov tshwj xeeb uas lawv cov kis las tuaj rau lawv. Qhov thib ib xav tau yog tias lub zog siv nyiaj yuav tsum sib haum rau lub zog siv nrog cov zaub mov hauv daim ntawv ntawm cov protein, cov rog thiab carbohydrates. Cov rog ua ke ntawm cov zaub mov yog lub zog feem ntau siv.
Yog tias tus ntxhais nyias nyias uas tsis ua kis las, ntawm qhov nruab nrab, siv 700 kilocalories ib hnub, thiab tus txiv neej nruab nrab uas saib TV, tsav lub tsheb thiab siv lub elevator kom tsis txhob taug kev ntawm ko taw - 2000 kilocalories, tom qab ntawd rau cov neeg ncaws pob no 3000- 4000 kilocalories. Thiab nyob hauv kev tshaj lij kev caij tsheb kauj vab ncig tsib ncig ntawm Fabkis, piv txwv li, kev siv hluav taws xob tau nce mus txog 10-12 txhiab phaus. Nws yog tsis yooj yim sua kom haus cov zaub mov zoo li no, vim hais tias kev thauj khoom ntawm txoj hnyuv plab, mob siab, kab mob plab yog qhov ntau, thiab qhov no tsis tuaj yeem txhawb nqa. Yog li, nws raug nquahu kom siv cov khoom lag luam tshwj xeeb hauv zaub mov ntawm cov neeg ncaws pob. Lawv muab faib ua ntau pawg: cov protein-carbohydrate, protein ntau, thiab tseem muaj ib pawg tau teeb tsa rau lub cev dej, uas yog, rov ua kua dej kom txaus. Lawv kev koom ua ke rau hauv kev noj haus yog siv thoob plaws ntiaj teb.
Nws tseem ceeb heev kom nco ntsoov tias koj yuav tsum tau noj tsis yog nyob rau yav tsaus ntuj nkaus xwb hauv ntej ntawm TV, raws li peb feem ntau ua, uas provokes cov tsos ntawm phaus ntxiv, tab sis plaub mus rau tsib zaug ib hnub. Hauv qhov no, lub zog nkag mus rau hauv lub cev ntau dua tusyees. Ntxiv nrog rau kev noj zaubmov tseem ceeb, nws raug nquahu rau cov neeg ncaws pob kom siv cov tshuaj lom neeg lub cev ntxiv (noj tshuaj pab). Cov no tsis yog siv yeeb tshuaj. Rau cov kev cai ib txwm ua ntawm cov metabolism, kwv yees li 150-170 kev siv tshuaj lom neeg lub cev uas xav tau, uas yuav tsum tau muab rau hauv lub cev txhua hnub - cov no yog cov teeb meem me metabolism.
Muaj ntau yam tswvyim hais txog kev noj haus rau cov neeg ncaws pob. Ib qho txaus ntshai tshaj plaws yog kev siv cov tshuaj corticosteroid lossis cov tshuaj anabolic. Lub koom haum tuaj yeem teb rau qhov no. Piv txwv, lawv tus kheej cov tshuaj hormones yuav tsum tsim tawm vim qhov khoom noj tsis tu ncua ntawm cov khoom cua zoo li qub. Yav tom ntej, muaj qhov siab qhov tshwm sim ntawm kev txhim kho pathologies, suav nrog cov kab mob ntawm daim siab thiab tawv nqaij. Ntxiv mus, nws tuaj yeem ua rau tus neeg mob tuag sai sai.
Natalia Loskutnikova