Mloog tau Dr. Dana Ryan tham txog 5 yam uas peb tsim nyog ua thiab yuav tau lug hla kom peb thiaj tau txais txiaj ntsim ntau tshaj plaws los ntawm cov kev ua exercise ua lus Hmoob tau ntawm no: READ MORE
Raws li 2 lub chaw nthuav xov xwm ConnectWeb thiab AAP Directories uas yog ib feem ntawm lub koom haum a Australian Associate Press cov xov xwm tau cej luam qhia, ces Dr. Dana Ryan uas yog pej kum haiv ib tug neeg paub zoo txog cov kev noj zaub mov rau cov neeg nyiam cov kev sib tw (Internaitonal Sports Nutritionist) yuav tuaj ncig xyuas teb chaws Australia rau hnub tim 5-9 lub 9 hli ntuj xyoo 2019 tuaj qhia txog cov sports wellness rau tej neeg kom paub noj tej zaub mov zoo pab rau lawv lub cev tsis hais lawv ua hom exercise twg li kom thiaj tau txais txiaj ntsim ntau tshaj plaws rau lawv.
Dr. Dana Ryan ntawm lub koom haum Herballife Nutrition yeej yog ib tug neeg tau tham txog cov kev noj qab nyob zoo cuam tshuam txog cov kev sib tw (Sports wellness) los ntev thiab tau koom nrog pej kum haiv cov koom haum sib tw ntau lub piv txwv li LA Galaxy, Barcelona FC, and Western Sydney Wanders. Thiab lub tsam thawj uas nws tuaj xyuas Australia no kuj yog lub limpiam Women’s Health Week thiab ces nws thiaj xav tham txog poj niam tej kev noj qab nyob zoo thiab poj niam txoj kev noj qab haus huv thiab.
Dr Ryan tshab txhais txog 5 yam uas sim nyog ua thiab tsis tsim nyog ua ua ntej, nyob rau lub caij tseem exercise los yog tom qab mus gym tag ntawd li hauv qab no:
Qhov ua yuam kev : Tej neeg uas nyiam exercise los yog nyiam mus gym tsis nyiam noj ib yam dab tsi pab rau lawv lub cev:
''Tej neeg uas mus exercise ntawm gym tas mus li tseem xav tias tsis tsim nyog lawv noj dab tsi tom qab lawv exercise tag thiab. Vim feem ntau yeej pom tias lawv mus exercise tag ces yeej tsis noj dab tsi pab rau lawv lub cev tom qab ntawd li, vim lawv xav tias yog yus ua li ntawd ces yuav pab tau kom yus yuag. Tab sis qhov tseeb tiag ces yus yuav tsum tau haus cov protein hmoov sib xyuas nrog cov carbohydrate tom qab uas yus ua exercise tag kom thiaj tau txais txiaj ntsim zoo tshaj plaws los ntawm yus cov kev exercise ntawd. Hos yog tias yus tsis noj ces tej zaum tseem yuav muaj tau teeb meem rau yus los tau. Yog li thiaj tsim nyog tej neeg noj ib yam dab tsi pab rau lawv lub cev vim yog tej yam yuam kev loj tshaj plaws uas lawv pheej tsis noj dab tsi pab rau lawv lub cev tom qab ua exercise tag li."
Qhov ua yuam kev : Tej neeg pheej tsis haus dej pab lawv lub cev:
"Ib qho yuam kev ntxiv mas tej eneg tseem xav tias tsuas haus dej pab yus lub cev rau thaum tseem ua exercise xwb, tab sis yeej tsim nyog peb yuav tau haus dej pab rau peb lub cev rau ib hnub twg ntawd. Yog li thiaj tsis xav kom peb xav tias yog ib cov kev ua exercise me ntsi xwb ces haus me ntsi xwb tau lawm tab sis tsim nyog yuav tau haus kom thawm ib hnub kiag, kom thiaj li pab peb tau txais kev noj qab nyob zoo. Thiab tsim nyog peb yuav tau ua zoo xyuas kom haus dej txaus pab rau peb lub cev ib hnub twg tsis hais thaum peb tseem ua exercise los yog tom qab thaum tsis ua lawm kom haus thawm rau ib hnub kom tau dej txaus pab rau peb lub cev. Tab sis txawm cov kev haus dej qhuav xwb ua rau ib txhia neeg tsis nyiam haus los sawv daws yeej haus tau dej tshuaj yej, los yog lwm cov dej txawv uas tsis muaj piam thaj xyaw ntau ntawd thiab."
Qhov ua yuam kev : Tsis tau so peb lub cev los yog tsis tau pw kom txaus:
"Tej yam tej neeg pheej tsis tshua kub siab txog ces yog pw kom txaus. Ib txhia yuav nug tias es cov kev tsis tau pw txaus ho cuam tshuam dab tsi txog cov kev exercise? Vim tias peb twb siv peb lub cev ua ntau yam rau ib hnub twg, los yog muaj ntau yam num ua, los sis exercise tom gyms raws li qhov peb ua tau. Yog li ntawd thiaj yuav tau so kom txaus thiaj tsis txhob sab sab rau peb lub cev. Thiaj xav kom sawv daws yuav tsum pw yam tsawg li 8 teev. Vim yog pw tsis txaus ces yuav cuam tshuam txog peb cov kev ua exercise thiab. Yog li thiaj xav kom tej neeg tsuas exercise li 2-3 hnub rau ib limpiam twg xwb kom thiaj muaj caij rau peb tej nqaij tau so thiab kom lawv ho muaj zog tuaj ntxiv, uas yog ib yam tseem ceev heev rau cov kev ua exercise kom tau txais kev noj qab nyob zoo rau yus."
Qhov ua yuam kev: Tsis txhob ua exercise hnyav los yog ntau tshaj qhov tsim nyog:
"Kuv xav qhia rau tej poj niam kom nco ntsoov noj ib yam dab tsi, feem ntau vim thaum poj niam ua exercise kom lawv plawv dhia ceev tuaj ces lawv pheej ua exercise hnyav dhau heev lawm thiab pheej tsis nco qab noj mov. Cov kev exercise no yeej tau txiaj ntsim ntau yam rau lawv tsis hais pab kom lawv cov pob txha ruaj thiab pab kom lawv tej nqaij muaj zog tuaj. Yog li thiaj yog tej yam tseem ceeb uas tej poj niam nqa cov pob hlau hnyav ho ua hauj sim li 2-3 hnub rau ib limpiam xwb, txhob ua tshaj ntawd."
Cov kev taw qhia rau cov kev noj thiab kev haus thaum ua exercise:
"Vim tej thaum ze rau lub caij yuav mus ua exercise li ntawm ib teev ntawd, kuv thiaj xav kom tej neeg sawv daws haus tej khoom noj ua kua (Liquid calories) xwb, vim rau qhov yus lub cev zom tau yooj yim dua. Thiab tsis xav kom sawv daws noj tej zaub mov muaj cov hlab (Fibre) los yog cov zaub mov muaj roj ntau (High fat). Yog li thiaj xav kom haus tej khoom noj zom ua hmoov tov ua kua li cov protien 20 grams xyaw nrog cov cabohydrate ntawd thiaj yog tej yam tseem ceeb heev tom qab ua exercise tas. Tab sis tsis yog yuav haus tej no es txawm xam tias yog ib pluas mov lawm, tab sis yus tseem yuav tau noj pluas mov tiag tiag los pab ntxiv thiab. Peb paub tias cov kev exercise tau txais txiaj ntsim ntau yam pab rau peb lub cev, tab sis thaum peb exercise lawm ces siv peb lub cev hnyav heev, yog li thiaj yuav tau noj tej zaub mov zoo rov qab pab rau peb lub cev tom qab ua exercise tag thiab mas thiaj yuav pab tau peb ntev ntxiv tuaj."
Yuav noj hom zaub mov zoo li cas rau lub caij mus exercise?
"Feem ntau ces peb yeej tsim nyog yuav tau haus dej kom thawm hnub pab peb lub cev, yog li kev haus cov sports drinks rau lub sij hawm 30 ntiag tiv (minutes) uas peb exercise, los yog ho haus cov khoom noj ua kua li protein xyaw carbohydrate tom qab peb ua exercise tag thiaj yuav pab tau peb cov nqaij kom rov qab muaj zog tuaj. Vim rau qhov peb tej nqaij raug siv ua hauj lwm hnyav heev thaum exercise mas thiaj tsim nyog yuav tau noj ib cov protein zoo pab mas thiaj yuav rov qab pab tau peb tej ntshiv nqaij kom rov qab muaj zog tuaj."
Tab sis yog peb tsis yog cov neeg mus koom ib cov kev sib tw tsuas exercise xwb ne puas tsim nyog peb haus cov kua protein (Liquid protein)?
"Kuv xav tias muaj qee zaus peb yeej saib peb tsis rau nqe los yog saib peb qe heev thiab yeej tsis xav tias peb yog ib cov neeg sib tw (Athlete). Tab sis qhov tseeb tiag ces peb yeej tau siv peb lub cev kom tawm hws, plawv dhia ceev tib yam li tej neeg sib tw txawm peb tsis yog cov neeg uas mus sib tw khiav los yog co veneg mus koom ib yam cov kev sib tw Olympics dab tsi. Yog li thiaj tseem ceeb heev uas peb yuav tau haus cov kua protein (Liquid protein) tib yam li cov neeg sib tw thiab tsis hais cov kev exercise ntawd yuav yog hom kev ua exercise dab tsi li, cov kev tau noj tej zaub mov zoo rau lub caij ua exercise thiaj tseem ceev heev rau txhua tus neeg txhua hnub. Thiaj xav txhawb nqa kom tej neeg yuav tsum xav tias yus yog ib tug neeg sib tw (Athlete) thiab, vim cov kev xav li no yuav ua rau yus muaj peev xwm txhawb yus rau sab siab ntsws thiab yus cov kev txiav txim siab tau thiab. Yog li cov kev tau noj tej zaub mov zoo muaj txiaj ntsim pab rau yus thaum yus ua exercise ntawd thiaj yog tej yam tseem ceeb heev."
Yuav muaj teeb meem dab tsi yog yus tsis noj zaub mov pab rau yus lub cev tom qab ua exercise los yog workout tag:
"Vim ib txhia neeg tsis noj dab tsi pab rau lawv lub cev ces cov kev ua exercise thiab work out thiaj ua rau lawv lub cev tseem sab sab thiab yuav tsis muaj peev xwm pab kom yus tej nqaij rov qab muaj zog tuaj. Vim cov kev ua exercise los yog work out no yuav pab kom yus lub cev zom tau zaub mov zoo thiab pab kom yus lub cev tau siv tej roj hauv yus lub cev tau sai dua, kom yus yuag tau. Tab sis kuj tseem muaj ib txhia hais tias, kuv twb mus ua exercise thiab work out lawm ces kuv xav noj dab tsi li tau. Qhov tseeb tiag ces peb tsis muaj peev xwm yuav ua tau li ntawd. Vim peb yuav tsum muaj lub hom phiaj tseg tias seb yus siv cov energy npaum li cas rau lub caij peb exercise lawm ces peb tsuas noj zaub mov npaum li ntawd los pab thiab hloov xwb. Yog li yuav tsum nco ntsoov tias yog peb ua exercise me ntsis xwb ces tsuas noj raws li cov calories uas peb lub cev siv xwb yeej txawv tej kev noj zaub mov ntau mus pab rau lub caij peb ua exercise hnyav ntawd. Thiaj xav kom tej neeg noj zaub mov haum raws li cov kev ua exercise los yog work out xwb."
Qhov ua yuam kev: Tsim nyog peb faib cov kev noj protein kom thawm rau ib hnub tsis yog noj rau thaum noj hmo nkaus xwb:
"Tsim nyog peb yuav tau muaj cov kev noj nqaij ntawm ib hnub twg faib noj ntau pluas tsis yog noj thaum noj hmo nkaus xwb. Vim peb lub cev yeej tsis khaws cov amino acid tau los ntawm cov protein cia li tab sis yuav siv coj mus kho peb tej nqaij kom muaj zog tuaj li qub. Yog li cov kev muab cov nqaij (Protein) faib noj me ntsi ntau pluas rau ib hnub twg thiaj yuav pab tau peb lub cev zoo dua."
Tsis noj vitamins thiab minerals pab txaus rau peb lub cev:
"Sawv daws yuav tsum tau ua zoo xyuas kom tau vitamin D los yog ziab tshav sov so thaum sawv ntxov kom tau cov vitamin no txaus pab rau lub cev rau lub caij hnub no ntau hli ntawd raws li Dr. Dan Ryan tau qhia. Vim yog tej yam tseem ceeb pab tau ntau yam rau peb lub cev. Vim lub caij peb exercise los yog work out tom gym ntawd ces peb lub cev yeej siv cov vitamins thiab minerals pab xwb. Yog li yog tias koj yog bi tug neeg uas ua lub neej cus plaws thiab peej yuam ua ub ua no thiab exercise los yog workout ces thiaj tseem ceeb heev uas peb yuav tau ua tib zoo xyuas kom tau noj tej zaub mov zoo rov qab pab rau yus lub cev dua thiab."
Disclaimer:
Dr. Dana Ryan cov xov xwm uas SBS Hmong interview no tsuas yog ib cov xov xwm coj los ua kev taw qhia rau sawv daws xwb, thiab yeej tsis tau ua tib zoo los txheeb xyuas koj tus kheej cov kev noj qab haus huv kom ntxaws. Tsim nyog koj yuav tsum tau mus sab laj nrog koj tej kws kho mob los yog cov neeg paub txog cov kev tswj kev noj qab haus huv ua ntej yuav txiav txim siab nqes tes ua ib yam dab tsi, yog koj lam tau lam ua raws yam tsis sab laj nrog kws kho mob thiab cov neeg paub txog kev tswj kev noj qab haus huv los yog qhia zaub mov noj thiab muaj teeb meem tom qab tuaj ces SBS yuav tsis nrog koj paub thiab koj yuav tau nti koj kuab puab lawm xwb.
