Lub zog, txawm li cas los xij, yog qhov tseem ceeb, thiab tsis noj cov calories txaus yuav ua rau muaj kev cuam tshuam rau kev cob qhia, raws li Phau Ntawv Xov Xwm ntawm Lub Koom Haum Ntiaj Teb Kev Noj Qab Haus Huv Kev Noj Qab Haus Huv, uas tau pom zoo tias cov neeg ncaws pob hauv kev ua kis las xws li kev ncaws pob yuav tsum tau nojnruab nrab ntawm 23 thiab 36 calories ib phaus ntawm lub cev hnyav ib hnub
Kuv yuav tsum noj calories ntau yog tias kuv nqa qhov hnyav?
"Yog tias koj nqa hnyav dua, koj tau txais txoj hauv kev loj dua rau koj cov nyiaj," Smith-Ryan hais. "Koj tsis tsuas yog hlawv ntau calories thaum koj workout, tab sis thaum koj ua tiav, koj lub zog siv tau nce siab rau tag nrho cov hnub so kom koj hlawv ntau calories tom qab koj nyob nraum. ua kev tawm dag zog.”
Powerlifters noj pes tsawg calories ib hnub?
Raws li National Strength and Conditioning Association, txiv neej powerlifters xav tau ib ncig ntawm 23 calories ib phaus ntawm lub cev qhov hnyav txhua hnub kom tswj tau qhov hnyav; poj niam powerlifters xav tau 20 calories ib phaus ntawm lub cev qhov hnyav txhua hnub.
Yuav noj dab tsi zoo rau cov lifters?
Kev tsim lub cev noj zaub mov: Khoom noj kom noj thiab zam
- Y Nqaij, nqaij qaib thiab ntses: Sirloin steak, av nyuj, nqaij npuas tenderloin, venison, nqaij qaib mis, ntses salmon, tilapia thiab cod.
- Nqaij: Yogurt, tsev cheese, mis nyuj muaj roj tsawg thiab cheese.
- Nqaij: qhob cij, cereal, crackers, oatmeal, quinoa, paj kws thiab mov.
Tus neeg nqa hnyav noj dab tsi hauv ib hnub?
Koj pom cov protein hauv cov khoom tsiaj, xws li nqaij qaib, qe, mis nyuj, ntses thiab nqaij nruab deg, nrog rau qee qhov chaw cog, xws li taum, lentils, whole grains thiab soy. Lub luag haujlwm tseem ceeb ntawm cov protein yog tsim thiab kho cov leeg nqaij, txhais tau tias cov protein tseem ceeb dua rau cov neeg ncaws pob hnyav dua li cov neeg ncaws pob cardio.
