Peb nrhiav tau yog vim li cas cov neeg caij tsheb kauj vab yuav tsum tsis txhob cia cov rog rog ua phem, thiab yuav ua li cas nws tuaj yeem tsim ib feem zoo ntawm txhua tus neeg noj zaub mov
Ib ntsia ntawm cov tuav thiab cov gels ntawm kev muab hauv ib lub khw muag tsheb kauj vab muab lub tswv yim meej heev ntawm cov khoom noj khoom haus pom zoo rau cov neeg caij tsheb kauj vab. Xav tau ntau zog? Koj xav tau carbohydrates. Xav rov qab thiab tsim cov leeg? Tshem tawm qee cov protein. Tab sis rog? Qhov ntawd tsuas yog txhaws koj cov hlab ntsha thiab nce koj cov cholesterol, ua rau lub qhov ntxa thaum ntxov. Tsis muaj txoj hauv kev uas koj xav tau rog. Rog ua rau koj rog, puas yog?
Tab sis muaj kev hloov pauv hauv hiav txwv tau tshwm sim thiab cov rog tau npaj los ntiab tawm lawv cov duab phem. Ib zaug ntaus carbs tam sim no seev cev nrog dab ntxwg nyoog. Ua ntej Olympics xyoo 2012, Mark Cavendish txiav cov suab thaj los ntawm nws cov khoom noj kom txo qis; Bradley Wiggins tso tseg tsis muaj piam thaj hauv kas fes hauv qhov kev tshawb nrhiav zoo sib xws. Yog lawm, qab zib yog Lance Armstrong tshiab, thaum rog yog David Millar, theej rau kev ua phem rau yav dhau los los ntawm kev qhia txog qhov tsim nyog.
'Qhov no suab yooj yim tab sis, qhov tseem ceeb, muaj ob chav rog: zoo thiab phem,' hais tias tus kws noj zaub mov Lucy-Ann Prideaux, uas tau ua haujlwm nrog ntau tus neeg tseem ceeb thiab cov neeg caij tsheb kauj vab. 'Natural fats tuaj yeem ua lub luag haujlwm zoo hauv lub cev; Txiv neej-ua rog ua qhov ntxeev.'
Cov 'cov roj ntsha ntuj' no tau muab faib ntxiv rau hauv cov dej tsis txaus thiab tsis txaus. Keeb kwm, cov roj saturated, pom muaj ntau hauv cov khoom noj xws li butter thiab cheese, yog OK nyob rau hauv moderation, tab sis ntau dhau yog txuas nrog cov roj cholesterol siab. Unsaturated fatty acids muab faib ua monounsaturated thiab polyunsaturated. Peb mam li tuaj rau lawv qhov zoo thiab qhov tsis zoo sai sai tab sis ib qho tseeb: lawv zoo dua rau koj ntau dua li cov txiv neej ua rog.
Cov rog uas tib neeg ua tau tuaj rau hauv daim ntawv ntawm cov rog trans lossis hydrogenated fats thiab muaj nyob rau hauv cov nyiam ntawm crisps thiab cov zaub mov tiav. Lawv yog cov uas ntim cov kab mob siab tshaj plaws uas ua rau mob plawv tuaj rau koj tsib caug, thiab koj yuav tsis pom cov no nyob qhov twg ze ntawm peloton.
'Peb tau txais ntau ntawm peb cov rog los ntawm cov khoom noj uas muaj protein ntau,' hais tias BMC Racing tus kws qhia noj zaub mov Judith Haudum, 'yog li pab neeg noj zaub mov uas muaj nqaij, ntses, nqaij qaib thiab mis nyuj. Qhov tseem ceeb yog nyob rau poly thiab monounsaturated fatty acids, nrog rau kev noj cov roj saturated qis dua 7% ntawm tag nrho lub zog noj. Nws yog vim li cas peb suav nrog ntau yam khoom noj uas cog qoob loo, ib yam nkaus, vim tias lawv muaj cov rog zoo. Lamb's lettuce yog ib qho piv txwv.'
Role of fats
Koj ncav cuag tee thiab, rau koj ntshai, koj lub plab hnia koj lub raj sab saum toj. Cov rog subcutaneous - cov nyiaj seem nyob ib ncig ntawm koj nruab nrab, ncej puab thiab glutes - ua rau koj cov lej ntxhov siab. Qhov hnyav ntxiv yuav ntxiv rau koj lub sijhawm nce toj, thiab qhov ntawd yog ua ntej koj yuav ua rau muaj kev noj qab haus huv thiab kev nyab xeeb ntawm lub cev rog ntau dhau.
Tab sis nws tsis yog cov rog uas koj noj uas tsim cov rog hauv lub cev - noj ntau cov carbohydrates kuj ua rau koj khaws lub zog ntau dhau li rog. Qhov tseeb, qee qhov sib cav koj tuaj yeem ua neej nyob yam tsis muaj carbohydrates tag nrho, tau txais cov piam thaj koj xav tau los ntawm cov txheej txheem hu ua gluconeogenesis, uas tsim cov piam thaj los ntawm fatty acids thiab lactate. Txawm li cas los xij, koj tsis tuaj yeem nyob tsis muaj protein lossis rog.
'Cov rog yog qhov tseem ceeb rau kev tsim kho dua tshiab,' hais tias Prideaux. 'Hauv ib xyoos koj muaj lub cev tshiab, los ntawm cov pob txha mus rau cov leeg. Peb tab tom pib ua neeg tshiab txhua hnub, thiab koj yog cov rog uas koj noj.'
Tsis yog koj tiag. Cov rog ua lub luag haujlwm tseem ceeb hauv kev tsim cov hlwb tshiab vim tias lub hauv paus tseem ceeb ntawm cov cell hauv ob sab phlu yog rog thiab protein. Qhov ntawd mus rau cov hlwb uas ua rau koj lub cev mus rau cov organelles hauv cov hlwb, uas suav nrog lub zog tsim hluav taws xob hu ua mitochondria. Kev noj cov rog zoo dua tsim cov kev mob zoo dua rau mitochondria los muab koj cov leeg nrog lub zog uas koj xav tau los tswj cov Marmotte.
'Nws yog vim li cas noj ntau cov khoom noj nyuaj, ua tiav yog lub tswv yim phem,' Prideaux hais. 'Koj lub cev tseem tuaj yeem siv cov rog tab sis koj xaus nrog cov hlwb nruj. Tsis zoo li cov hlwb noj qab haus huv lawv tsis muaj dej, thiab qhov no yog kev puas tsuaj rau tus neeg ncaws pob.'
Qhov kev sib koom ua ke sab hauv no yog vim cov qe ntshav tshiab no tsis tuaj yeem txav mus los ntawm cov hlab ntsha tau zoo, uas txwv tsis pub xa oxygen rau cov leeg ua haujlwm. Rigid cells kuj tsis zoo li tau txais cov tshuaj hormones clinging rau lawv. Yog li thaum koj lub siab thiab tshuaj pleev ib ce yog qw ntawm koj ob txhais ceg kom tig nrawm dua, koj lub hlwb tsis tuaj yeem hnov.
Cov rog, tau kawg, kuj saj zoo thiab txaus siab rau koj vim tias lawv muaj ntau dua ob npaug ntawm calories ib gram ntawm carbs thiab protein. 'Peb kuj xav tau cov rog kom nqus cov roj-soluble vitamins A, D, E thiab K,' ntxiv Haudum.
Peb xav tau cov rog, tab sis tsuas yog yam zoo xwb, thiab muaj ib ceg ntawm cov rog tsis txaus ntseeg uas yog Chris Froome ntawm lub ntiaj teb rog: omega-3.'Lub roob ntawm kev tshawb fawb hais tias omega-3 tiv thaiv lub plawv, tswj ntshav siab thiab tswj lub cev hnyav,' hais tias Prideaux. Omega-3 kuj muaj txiaj ntsig zoo rau cov ntshav thiab cov leeg nqaij los ntawm kev ua cov tshuaj ntxuav, ua kom cov ntshav tsis nplaum thiab kua ntau dua.
'Qhov no tso cai rau cov pa ntau dua mus rau lub hlwb thiab cov leeg, ua rau cov neeg caij tsheb nrawm dua, 'hais tias Hannah Grant, tus sau phau ntawv Grand Tour Cookbook 'Cold pressed flaxseed roj muaj omega-3, uas yog vim li cas kuv ntxiv rau. cov neeg caij tsheb smoothies thaum sawv ntxov. Peb paub tseeb tias ntau yam ntawm peb cov zaub mov muaj cov khoom noj uas muaj omega-3, zoo li chia noob, salmon, txiv ntseej thiab mackerel.'
Omega-3 kuj qhia txog kev nyiam ua neeg nyiam: nws noj rog. Raws li cov kws tshawb fawb ntawm Washington University School of Medicine hauv St Louis, omega-3 pab zom cov rog uas twb muaj lawm los ntawm kev ua kom muaj roj hlawv hauv lub siab. Tab sis omega-3 cov khoom tseem ceeb tshaj plaws yog kev tiv thaiv kab mob, txo qhov mob thiab txhawb kev tiv thaiv kab mob.
Qhov no sib piv rau omega-6, uas yog qhov mob. 'Omega-6, pom nyob rau hauv cov khoom noj xws li cheese thiab zaub roj, tau txuas rau cov qog nqaij hlav,' hais tias Prideaux. 'Peb cov poj koob yawm txwv muaj kev noj qab haus huv ntau ntawm omega-3 thiab omega-6 vim tias lawv cov zaub mov - nqaij, ntses, txiv ntseej - muaj omega-3 ntau. Cov zaub mov tiav tau hloov tag nrho qhov ntawd. Uas tau hais tias, omega-6 tsis yog txhua yam phem vim nws koom nrog hauv cov ntshav txhaws.'
Yog vim li cas qhov piv ntawm omega-6 rau omega-3 ntawm 4: 1 thiab 1: 1 yog qhov zoo tagnrho. Hauv Asmeskas qhov nruab nrab tam sim no ze rau 20: 1.
Cov rog kom meej meej ua lub luag haujlwm tseem ceeb hauv kev noj zaub mov, tab sis koj xav tau npaum li cas? Tus neeg nruab nrab hauv tebchaws Askiv ua raws li cov khoom noj muaj pes tsawg leeg ntawm 50% carbohydrates, 35% rog thiab 15% protein. Kuj ceeb tias, tej zaum, daim duab no tsis deb dhau qhov cim rau cov neeg caij tsheb kauj vab.
'Qhov nruab nrab rog ntawm peb cov neeg caij tsheb yog 20-35% ntawm tag nrho lub zog, 'Haudum hais. 'Txawm li cas los xij, tseem muaj ntau tus neeg caij tsheb uas sim txwv lawv cov rog kom tsawg dua 20%. Qhov ntawd tsis yog lawm thiab tuaj yeem cuam tshuam txog kev noj qab haus huv.'
Haudum taw qhia tias thaum cov rog yog qhov tseem ceeb, carbohydrates yog qhov tseem ceeb rau cov neeg ncaws pob uas muaj zog, tshwj xeeb tshaj yog thaum ua haujlwm hnyav. 'Tiam sis tseem muaj qee lub sij hawm thaum noj cov rog ntau dua yog qhov tsim nyog, zoo li kev kawm qis qis thaum lub caij so.'
Nws yog ib qho tseem ceeb - cov tshuaj macronutrient muaj feem cuam tshuam los ntawm kev siv zog. Kev tshawb fawb qhia tias thaum kev cob qhia ntawm 50% ntawm qhov siab tshaj plaws aerobic muaj peev xwm, 45-55% ntawm lub zog los ntawm cov rog. Qhov no poob rau li 10-30% thaum kev cob qhia ntawm 75% ntawm qhov siab tshaj plaws thiab xoom thaum koj xyaum qhov muag tsis pom los ntawm kev tawm dag zog. Raws li kev siv zog nce ntxiv, qhov feem ntau ntawm lub zog los ntawm cov piam thaj. Thaum koj paub tias 50% carb noj zaub mov tawm 1, 000 calories ntawm lub zog muaj zog piv rau 2,000 ntawm 60-70% carb noj, nws paub tseeb tias vim li cas carbohydrates muaj lawv qhov chaw hauv peloton.
Rov qab rau xyoo 1988, cov kws tshawb fawb ntawm Maastricht University ntsuas kev siv hluav taws xob thiab kev siv ntawm tsib tus neeg caij tsheb kauj vab. Lawv qhov nruab nrab tau txais yuav luag 6,000 calories ib hnub twg nrog kev siv nyiaj ze li 6, 100. Lawv tau ua haujlwm zoo ntawm kev ntsuas lawv cov kev xav tau ntawm lub zog los ntawm kev noj 49% ntawm lawv cov calories thaum caij tsheb, uas ua haujlwm ntawm 94g carbs ib teev.
Nws yog qhov tseeb tias thaum lub sijhawm muaj kev sib tw siab lossis kev cob qhia, carbs tseem nyob hauv huab tais - txawm tias tsuas yog vim tias cov neeg caij tsheb cov khw muag rog tau ua tus nees luav ua haujlwm rau ntau lub sijhawm rau 6 teev. Rau ntau ib-hnub Classics thiab theem kev sib tw, ntev, tiaj tus ntawm txoj kev yog cov qauv. Koj tsuas tuaj yeem saib cov npe nto moo lossis kev sib tw ua tiav tab sis feem ntau ntawm kev caij tsheb yog zuam tawm ntawm kev sib tham, nrog cov neeg ua haujlwm pedaling ntawm qhov kev siv zog uas pom cov rog ua si tseem ceeb, txawm tias tsis txaus, lub luag haujlwm hauv kev xa hluav taws xob.
Rog yog calorie ntau ntau uas, nrog rau kev noj qab haus huv ntawm oxygen, nws tuaj yeem tsim lub zog loj. Tus kws kho mob lub cev Allen Lim, uas tau ua haujlwm nrog ntau pab pawg suav nrog BMC thiab Garmin-Sharp, hais tias qhov nruab nrab Tour rider hnyav 154lb (70kg). Nrog cov rog muaj 3,500 calories ib phaus hauv qhov hnyav, ib tus neeg hnyav 150lbs nrog tsuas yog 10% lub cev rog muaj 15lbs ntawm cov roj khaws cia - qhov sib npaug ntawm 52,000 calories. Nws yog vim li cas txawm tias tus neeg caij tsheb kauj vab feem ntau tuaj yeem siv sijhawm ntau ntawm cov roj hlawv yam tsis muaj kev cuam tshuam rau lawv qhov kev ua tau zoo. Tau kawg, txhua tus neeg caij tsheb sib txawv thiab kev paub dhau los ua lub luag haujlwm txiav txim siab hauv lawv cov tswv yim noj zaub mov.
'Kuv paub tias lawv tseem ceeb rau kev sib tw tab sis kuv tsis nyiam tshwj xeeb carbs, 'hais tias Nicolas Roche. 'Xyoo tas los kuv tau sim cov rog rog tab sis, tu siab, nws tsis ua haujlwm. Tam sim no kuv rov qab mus rau pasta thaum sib tw. Thaum kawg, txhua tus neeg muaj cov metabolism sib txawv. Ib tug neeg uas nws siab tuaj yeem noj tau roj ntau, lossis roj ntau dua, dua li tus neeg uas muaj cov metabolism hauv qeeb.'
Fat revolution
Xib Fwb Tim Noakes yog ib tus kws tshaj lij hauv ntiaj teb kev tawm dag zog lub cev thiab tau sau phau ntawv qhuas Lore Of Running. Ob peb xyoos dhau los nws nyeem The New Atkins For A New You. Nws nyuam qhuav muaj 60 xyoo, ib txwm noj tau zoo, tau khiav tshaj 70 marathons tab sis nws hnyav hnyav. Phau ntawv tau hais tias nws tuaj yeem poob 6 kg hauv rau lub lis piam. Nws tsis ntseeg tab sis peb cov npoj yaig qiv txoj cai rau cov lus qhia kom nws ua raws nws thiab poob qhov hnyav.
Tsis ntev tom qab, nws pom tias nws muaj ntshav qab zib hom II. Noakes hais tias, 'Qhov tseem ceeb, kuv paub yog tias kuv noj cov zaub mov carbohydrate nws yuav tua kuv,' Noakes hais tias, 'yog li kuv yuav tsum tau noj cov zaub mov muaj roj ntau.'
Ob xyoos ntawm Xib Hwb Noakes 'The Real Meal Revolution ua rau muaj kev ntxhov siab hauv nws haiv neeg South Africa, muag 40,000 daim ntawv hauv yim lub lis piam. Nyob rau hauv nws Noakes thov cov carbs yog los liam rau kev nce ntshav qab zib thiab rog rog hauv 40 xyoo dhau los. Nyob rau xyoo 1970, Asmeskas kev ua liaj ua teb tau pib ua ntau ntau ntawm cov txiv hmab txiv ntoo uas muaj fructose pob kws, uas feem ntau yog siv los ua cov khoom qab zib hauv cov zaub mov tiav. Tsis pub dhau 10 xyoo Asmeskas cov calorie kom tsawg tau nce los ntawm qhov nruab nrab 3,200 ib hnub rau 3,900.
Ntau qhov teeb meem, txawm tias tau txais kev txhawb nqa, yog nws qhov kev xav ntawm statins (cov tshuaj txo cov roj cholesterol) thiab lawv txoj kev sib raug zoo nrog rog.'Muaj $ 45 nphom kev lag luam caij tsheb ntawm txoj kev xav tias rog rog nce koj cov roj cholesterol. Qhov ntawd yog qhov kev lag luam statin muaj nqis. Tab sis cov roj (cholesterol) yog qhov ua tsis tau zoo ntawm kev pheej hmoo mob plawv. Qhov tseeb, nws tsis muaj txiaj ntsig. Qhov tsuas yog qhov koj yuav tsum tau txhawj txog yog qhov me me LDL cov roj cholesterol, thiab qhov ntawd ua rau tsis zoo los ntawm kev noj zaub mov ntau thiab zoo dua los ntawm kev noj zaub mov muaj rog.'
Tab sis kev noj zaub mov muaj rog ua si li cas hauv ntiaj teb kev caij tsheb kauj vab, qhov twg lub zog tawg luv yog qhov tseem ceeb? 'Nws tseem tsis tau muaj pov thawj tias yog tias koj xav caij nyuaj rau ib feeb koj yuav tsum tsis txhob noj cov zaub mov uas muaj carbohydrates, tab sis [South African swimmer] Cameron
van der Burgh tau noj cov rog rog thiab nws yeej Olympic kub hauv 100m npauj npaim ntawm London xyoo 2012. Peb tsis xav tau ntau tshaj 200g carbs txhua hnub. Txawm tias superhumans nyob rau hauv Kev Ncig Ncig tuaj yeem tau txais qhov ntawd mus txog 300g ib hnub. Qhov tseeb, cov pab pawg tau maj mam ua qhov no. Yog lawm, lawv tau noj cov nyiaj vwm ntau xyoo dhau los tab sis lawv tau txo qis heev.'
Nws yog ib qho kev sib cais tab sis ib qho kev txhawb nqa los ntawm Prideaux, txawm hais tias nws nyiam lub sij hawm cov hmoov txhuv nplej siab tshaj qis-carbohydrate, hais tias koj yuav tsum tsis txhob banish txiv hmab txiv ntoo thiab zaub los ntawm koj cov zaub mov tshwj tsis yog, ntawm chav kawm, koj raug kev txom nyem los ntawm hom. II diabetes.
Fats ua lub luag haujlwm hauv kev ua haujlwm siab tshaj plaws, zoo li ua carbs, protein thiab tag nrho cov micronutrients, tab sis peb txhua tus neeg thiab feem ntau kev paub yog cov lus qhia zoo tshaj plaws uas koj tuaj yeem ua raws. 'Cov neeg caij tsheb paub lawv lub cev zoo heev,' hais tias BMC's Haudum. 'Tsis yog txhua qhov kev tshawb fawb ua haujlwm rau txhua tus neeg caij tsheb thiab, thaum kawg ntawm hnub, nws yog nyob ntawm tus neeg caij tsheb seb nws puas xav sim noj zaub mov txawv lossis tsis. Lub hom phiaj yog los muab kev noj qab haus huv, kev noj zaub mov zoo, txawm tias muaj pes tsawg tus macronutrient.
Fat facts
Hydrogenated trans fats
Found in: Margarine, cov zaub mov tiav (cov uas tsis loj hlob ntawm tsob ntoo lossis hauv av, zoo li biscuits thiab npaj zaub mov)
Zoo lossis phem? Hydrogenation hloov cov roj zaub ua kua rau hauv cov rog lossis cov rog ib nrab. Cov no khi rau koj cov hlab ntsha thiab ua rau muaj kev pheej hmoo ntawm kab mob plawv. Zam txhob yog koj yog ib tug neeg caij tsheb kauj vab!
saturated fats
Found in: Cov khoom noj mis nyuj, cov nqaij rog, txiv maj phaub roj, txiv maj phaub roj, qee cov biscuits thiab pastries, chocolate (cocoa butter)
Zoo lossis phem? OK nyob rau hauv ib qho me me tab sis kev noj tsis tu ncua tuaj yeem nce 'tsis zoo' LDL cholesterol
Monounsaturated fats
Found in: nqaij liab, txiv ntseej, mis nyuj, txiv roj roj, txiv roj roj
Zoo los tsis zoo? OK hauv kev sib xyaw - lawv tuaj yeem pab txo qis LDL roj cholesterol
Polyunstaurated fats
Found in: txiv ntseej, noob, ntses, zaub ntsuab
Zoo los phem? Zoo nyob nruab nrab - lawv tuaj yeem pab tiv thaiv lub siab
