Kev cob qhia yam tsis muaj carbs tuaj yeem ua rau koj tus neeg caij tsheb zoo dua. Daim duab: Will Haywood
Thaum tib neeg tham txog kev caij tsheb ceev lawv hais txog kev caij thawj zaug thaum sawv ntxov yam tsis tau noj tshais thiab txwv cov zaub mov (tab sis tsis haus dej) thaum caij tsheb. Qhov no yog lub caij ceev ceev hauv nws qhov kev nkag siab yooj yim tshaj plaws. Txawm li cas los xij, tus kheej kuv xa mus rau qhov no raws li kev cob qhia nrog qis glycogen ntau dua li 'kev caij yoo mov'. Kev cob qhia qis-glycogen tuaj yeem ua tiav txhua lub sijhawm ntawm hnub.
Ua ntej, qee qhov kev tshawb fawb: glycogen, uas los ntawm cov carbohydrates, yog lub cev lub ntsiab ntawm cov roj rau kev tawm dag zog ntawm ib qho kev siv zog tshaj 70% ntawm koj qhov siab tshaj plaws. Kev txwv nws yuav tsum kom lub cev siv cov roj khaws cia rau roj, uas ua rau koj siv tau ntau dua. Xav paub ntau ntxiv tom qab.
Raws li lub sijhawm, koj noj li qub tab sis muaj cov zaub mov qis-carbohydrate hmo ua ntej thiab caij thaum sawv ntxov tom qab noj qee cov caffeine thiab 25-30g protein rau noj tshais. Qhov no khaws cia cov leeg nqaij thaum caij nrog qis glycogen.
Lwm txoj kev xaiv yog noj ib txwm hmo ua ntej, noj tshais, ua koj txoj kev kawm siab thaum sawv ntxov thiab txwv tsis pub carbs rau hnub so los ntawm kev noj cov protein thiab rog. Koj tuaj yeem caij nrog qis glycogen thaum yav tsaus ntuj yog tias koj tau kawm ob zaug hauv ib hnub.
Hais txog qhov noj dab tsi kom ntseeg tau tias koj cov glycogen tsawg, ib qho piv txwv zoo yuav yog ib feem ntawm cov ntses lossis nqaij nrog ob lossis peb feem ntawm zaub thiab ib sab zaub xam lav. Txoj cai dav dav yog tias kom tau txais txiaj ntsig zoo tshaj plaws los ntawm hom kev cob qhia no koj yuav tsum tsis txhob noj su lossis noj hmo ua ntej sim cob qhia yoo mov thaum sawv ntxov, vim tias koj cov qib glycogen tseem yuav siab dhau.
Qhov tseem ceeb yog kom tsis txhob overdo nws ntawm lub tsheb kauj vab. Txhawm rau kom tau txais txiaj ntsig zoo tshaj plaws ntawm kev kawm qis glycogen koj cov kev caij tsheb yuav tsum yog thaj tsam 1 lossis 2 (tawm ntawm 5, yog li 60-80% ntawm koj lub plawv dhia siab tshaj plaws uas cheeb tsam 5 yog 100% sprint) thiab tus kheej kuv tsis xav kom ncua sijhawm. los yog caij saum 70%.
Yog li ntawd yog dab tsi? Lub tswv yim yog kom siv roj ntau tshaj plaws ntawm cov leeg nqaij. Los ntawm kev xav txog kev tshawb fawb, qhov no yog hu ua kev txhim kho mitochondrial (los yog cellular) adaptations hauv peb cov leeg, uas txhais tau hais tias lawv ua tau zoo dua ntawm kev siv cov rog ua roj thaum lub sij hawm ua kom muaj zog.
Yog tias koj tuaj yeem khaws cov carbohydrate oxidation - cov txheej txheem ntawm kev hloov cov carbs mus rau hauv lub zog - thaum lub sij hawm qis mus rau nruab nrab-kev siv zog koj yuav muaj ntau dua thaum koj xav tau nws mus rau qhov kawg ntawm kev sib tw thaum qhov kev siv zog nce. Nyob rau hauv layman cov ntsiab lus peb tab tom sim nce mpg ntawm peb lub cav.
Muaj ob qhov kev tsis txaus ntseeg: thawj zaug, qhov tseeb tias koj tsis tuaj yeem (lossis yuav tsum tsis txhob) ua qhov kev cob qhia siab, thiab qhov thib ob qhov tseeb tias koj tuaj yeem cuam tshuam lub cev tsis muaj zog. Tias yog vim li cas carbohydrate, tshwj xeeb tshaj yog qabzib, yog cov roj tseem ceeb rau lub cev tiv thaiv kab mob.
Tab sis xav txog qhov kev sib piv ntawm lub cav dua thiab nws paub meej tias vim li cas cov neeg ua haujlwm tau ua nws. Lawv xav kom siv roj ntau tshaj plaws thaum lub sijhawm ua haujlwm qis thiab nruab nrab siv los khaws glycogen rau thaum lawv xav tau tiag tiag. Thiab qhov no tsis muaj dab tsi tshiab - cov kws tshaj lij tau ua qhov kev cob qhia no ntev ntev.
Cov neeg caij tsheb tshaj lij ua tau, tau kawg, muaj cov kws kho mob noj zaub mov thiab kws kho mob los tshuaj xyuas txhua qhov kev ua tau zoo thiab ntsuas lawv cov khoom noj, tab sis feem ntau cov neeg caij tsheb yuav tau txais txiaj ntsig los ntawm kev cob qhia nrog qis glycogen, tshwj xeeb tshaj yog nyob rau lub caij so thaum koj nyob. racking li mais. Cia li nco ntsoov tias txhua tus neeg sib txawv thiab tej zaum yuav muaj kev sim thiab qhov ua yuam kev ua ntej koj ua tiav.
Qhov ua tau zoo ntawm koj cov leeg yuav ua tau zoo dua, koj qhov kev ua tau zoo - thiab tsis muaj ib tus neeg ncaws pob uas yuav tsis nyiam lub suab ntawd.
Tus kws tshaj lij: Dr Mayur Ranchordas yog tus nyeem ntawv hauv kev noj haus thiab kev tawm dag zog metabolism hauv Sheffield Hallam University. Nws kuj yog tus kws pab tswv yim noj zaub mov zoo uas ua haujlwm nrog Premier League football players thiab referees, kws tshaj lij kev caij tsheb kauj vab thiab triathletes
