Muaj ntau cov txiaj ntsig los ntxiv cov carbohydrates rau koj cov protein co, vim tias cov carbohydrates yog koj lub cev tus naj npawb ib ntawm cov roj. Lawv txhim kho kev ua tau zoo, muab lub zog rau koj, thiab tso cai rau koj lub cev nqus tau cov protein ntau uas pab txhim kho cov leeg muaj zog. Hauv 2, 000 calories noj zaub mov, 900 - 1, 300 calories yuav tsum yog los ntawm cov carbohydrates (uas yog 45 - 65%), lossis txog 225 - 325 grams txhua hnub. Carbs yog qhov tseem ceeb! Ntxiv cov carbohydrates uas raug rau koj cov protein co rau kev noj qab haus huv zoo tshaj plaws los ntawm kev paub cov khoom qab zib zoo, hmoov txhuv nplej siab, thiab fiber ntau, thiab koj yuav muaj peev xwm tsim kom muaj kev noj qab haus huv thiab qab.
Cov kauj ruam
Txoj Kev 1 ntawm 2: Siv Cov Khoom xyaw Zoo tshaj
Kauj Ruam 1. Ntxiv cov suab thaj rau koj cov co los ntawm cov txiv hmab txiv ntoo thiab mis nyuj
Qab zib yog cov carbohydrates yooj yim, thiab qhia pom ib txwm nyob hauv ntau cov txiv hmab txiv ntoo hauv daim ntawv ntawm fructose, thiab cov khoom lag luam mis li lactose. Ntxiv mis nyuj rau koj cov protein co rau kev txhawb nqa carb - siv 2% lossis rog mis rau xaiv cov rog tsawg. Sim nrog kev sib xyaw cov txiv hmab txiv ntoo tshiab rau hauv koj qhov co rau ntxiv cov carbohydrates thiab qab zib. Tsim kom muaj tswv yim - koj tuaj yeem siv txiv pos nphuab, txiv tsawb, txiv pos, txiv pos, txiv pos nphuab, txiv puv luj, txiv nkhaus taw, thiab ntau yam ntxiv.
- Blueberries thiab acai kuj muaj cov tshuaj tiv thaiv kab mob, uas yog qhov zoo rau koj lub cev vim lawv tawm tsam dawb radicals.
- Sucrose, lossis cov lus qab zib tsis tu ncua, kuj yog cov carbohydrates yooj yim, tab sis nws muaj kev noj qab haus huv kom tau qab zib los ntawm cov khoom siv mis nyuj los yog txiv hmab txiv ntoo. Tsis txhob cia li pov tseg cov piam thaj ntshiab rau hauv koj co.
- Ntsuas 2 oz. (56 g) ntawm yogurt thiab muab sib xyaw rau hauv koj qhov kev co. Xaiv ib qho tsw uas koj nyiam rau kev txhawb nqa cov carbohydrates zoo thiab saj.
Kauj Ruam 2. Ua kom koj co nrog cov hmoov tshauv
Starches muab koj cov co cov ntsiab lus carb zoo vim tias lawv yog cov carbohydrates yooj yim (ntau ntawm carbs nyoos ua ke). Zaub, nplej, thiab legumes zoo li taum thiab taum pauv yog cov khoom tshiab zoo ntawm cov hmoov txhuv nplej siab.
- Whey protein yog qhov kev xaiv ntau tshaj plaws rau kev ua kom co nrog cov hmoov txhuv nplej siab. Koj tuaj yeem tau txais cov protein ntau whey ntawm ntau lub khw muag khoom noj qab haus huv.
- Nyob rau sab saum toj ntawm qhov ntawd, ntxiv qee cov zaub hmoov zoo li taum pauv qab zib, taub dag, taub dag, lossis yams - nws yuav ntxiv kev ntxhib los mos thiab tsw qab, ib yam. Nws yuav zoo li coj txawv txawv ntxiv cov zaub rau koj co, tab sis nws tuaj yeem ua rau qee qhov qab thiab muaj txiaj ntsig zoo. Siv cov veggies tshiab, tsis khov lossis qhuav.
Kauj Ruam 3. Muab koj co co fiber ntau ntxiv
Fiber tseem yog cov carbohydrates yooj yim, thiab muaj nyob hauv txiv hmab txiv ntoo, zaub, nplej tag nrho, taum thiab taum pauv. Fiber pab hauv kev zom zaub mov, thiab pab koj xav tias nrawm dua. Ntxiv cov txiv hmab txiv ntoo thiab cov veggies uas muaj fiber ntau rau koj cov sib xyaw ua ke xws li kale, blackberries, blueberries, cranberries, strawberries, kiwi, txiv nkhaus taw, txiv kab ntxwv (tag nrho, tsis yog kua txiv), kua, pear, lossis txawm tias avocado.
- Piv txwv li, ntxiv 2 oz. (56 g) txiv pos nphuab lossis txiv ntoo txhoov.
- Qee lub npe ntawm cov protein whey muaj fiber ntau nrog rau cov hmoov txhuv nplej siab. Txheeb xyuas cov zaub mov tseeb kom paub tseeb.
Kauj Ruam 4. Pov qee cov txiv ntoo lossis cov noob rau hauv koj qhov co
Suav nrog 1 tbsp. (15 mL) ntawm cov txiv laum huab xeeb rau ob qho tib si cov carbohydrates thiab cov protein, nrog rau ua kom cov tawv nqaij ntawm koj co. Los yog, chop 2 oz. (56 g) ntawm cov txiv laum huab xeeb los ntawm txhais tes nrog rab riam hauv chav ua noj. Koj tseem tuaj yeem siv lub tshuab ua zaub mov los zom 2 oz. ntawm cashews, lossis cov noob paj noob hlis uas tsis tau ntxiv rau ntxiv cov carbohydrates.
Qee qhov lwm cov txiv ntoo qab thiab cov noob ntxiv rau koj cov protein co xws li flaxseed, chia noob, noob hemp. Koj tseem tuaj yeem ntxiv ob peb diav ntawm koj nyiam txiv ntseej butter
Kauj Ruam 5. Ntxiv qee cov nplej rau koj cov protein co
Sib tov 2 oz. oatmeal hauv 2 tsp. (10 mL) dej, thiab muab sib tov rau hauv koj qhov co. Oatmeal yog cov carbohydrates yooj yim uas pab koj zoo siab thiab sib npaug koj cov ntshav qab zib. Whole grain cereal yog lwm txoj kev xaiv.
Txoj Kev 2 ntawm 2: Ua Ke Ua Ke Zoo
Kauj Ruam 1. Pib koj cov protein co nrog lub hauv paus zoo
Siv cov protein whey zoo lossis lwm yam ntxiv cov protein. Txheeb xyuas tias koj cov protein ntxiv muaj tag nrho cov amino acids tseem ceeb. Amino acids pab koj lub cev tswj ntshav thiab lub cev ua haujlwm. Lawv kuj tseem pab txhawb koj cov metabolism.
- Ua kom ntseeg tau tias koj cov protein muaj qib qis ntawm cov roj (cholesterol), uas tsis yog qhov tsim nyog ntxiv rau kev xaiv cov zaub mov muaj txiaj ntsig zoo.
- Txiav txim siab yog tias cov tshuaj ntxiv muaj cov protein ntuj. Artificially tsim cov protein tsis zoo li tsim cov leeg nqaij zoo li cov protein. Qhov no yuav tsum pom tseeb ntawm daim ntawv lo - yog tias tsis yog, nug tus sawv cev muag khoom.
Kauj Ruam 2. Tsim kom muaj cov carbohydrates-rau-cov protein kom raug
Feem ntau, tsom kom muaj 2: 1 lossis 3: 1 piv ntawm cov carbohydrates rau cov protein, tshwj xeeb tshaj yog tom qab ua haujlwm. Npaj qhov no ua ntej los ntawm kev nyeem cov ntawv qhia zaub mov ntawm koj cov khoom xyaw. Nws tuaj yeem pab sau qhov koj tab tom tso rau hauv kev co, thiab suav nrog pes tsawg grams ntawm cov carbohydrates thiab cov protein uas koj cov khoom xyaw muaj. Txoj kev ntawd koj tuaj yeem hloov kho koj daim ntawv qhia kom tau txais qhov xav tau sib piv.
Kauj Ruam 3. Tsis txhob ua cov carbohydrates
Tsis zoo li cov carbohydrates yooj yim pom hauv cov nplej thiab noob, cov carbohydrates uas tau ua tiav tsis zoo rau koj lub cev. Cov hmoov txhuv nplej siab thiab qab zib ntxiv tau ntxiv rau ntau yam khoom noj, xws li cov nplej, cov khoom noj txom ncauj, khov thiab noj mov ua ntej npaj, thiab haus dej haus. Txheeb xyuas daim ntawv qhia khoom noj khoom haus thiab tsis txhob ntxiv ib yam dab tsi rau koj cov co uas muaj cov fructose siab pob kws phoov thiab lwm cov suab thaj, cov khoom xyaw ua tiav.
Kauj Ruam 4. Sim cov tshuaj carb
Txawm hais tias nws yog qhov zoo tshaj plaws rau khoom noj txom ncauj ntawm cov txiv hmab txiv ntoo, veggies, thiab cov nplej tag nrho kom tau txais cov carbohydrates, koj tseem tuaj yeem ntxiv cov zaub mov carbohydrate kom co ua ntej, thaum lub sijhawm, lossis tom qab koj ua haujlwm. Cov carbohydrates "glycemic siab" no - dextrose, piam thaj, thiab maltodextrin - xav tau kev zom me ntsis thiab ua rau koj cov ntshav qab zib sai sai. Qhov no pab koj lub cev nqus cov protein thiab kho cov leeg kom zoo dua qub. Pob kws pob kws yog lwm qhov ntxiv cov carbohydrates uas pab koj lub cev rov qab los ntawm kev ntxiv nws cov khw muag khoom qab zib (hu ua glycogen).
Kauj Ruam 5. Muab koj cov khoom xyaw ua ke kom du
Pib lub rab ntawm qeeb qeeb thiab tig nws mus rau nruab nrab. Kaw lub tshuab ziab khaub ncaws, thiab nchuav koj cov dej sib tov sib xyaw rau hauv iav lossis iav mug. Ua kom ntseeg tau tias qhov kev ntxhib los mos du thiab tsis muaj cov hlais ntse hauv koj co ua ntej koj txaus siab rau nws.
