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Tp th hnh v ung nc bao nhiu l


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Nc ung rt cn thit cho cuc sng, c bit l vi nhng ngi tp th thao. Bn c bit ngi tp th hnh v ung nc
bao nhiu l

Tip nc l mt trong nhng nhu cu thit yu ca con ngi. Nhng nc ng nhng vai tr nh th no trong c th ca chng ta ? Nc l
mt thnh phn chnh ca c th v cc c quan quan trng.

Chc nng ca nc i vi c th

Nui dng t bo: nc cung cp, vn chuyn cht dinh dng cn thit cho cc t bo, chng hn nh cc
khong cht, vitamin v glucose...
Chuyn ha v tham gia cc phn ng trao i cht : nc l dung mi ha tan v vn chuyn cc cht dinh
dng trong thc n m c th hp thu.
o thi cc cht cn b: nc loi b cc c t m cc c quan, t bo t chi ng thi thng qua ng
nc tiu v phn.
n nh nhit c th: nc gip cn bng nhit c th trong mi trng nng hoc lnh. Nc cho php
c th gii phng nhit khi nhit mi trng cao hn so vi nhit c th. C th bt u m hi, v s
bay hi ca nc t b mt da rt hiu qu lm mt c th.
Gim ma st: nc l mt cht bi trn hiu qu quanh khp. N cng hot ng nh mt b phn gim xc

cho mt, no, ty sng v ngay c i vi thai nhi trong nc i.

Nc l trung tm ca cuc sng. iu ny l gii ti sao khng ai c th sng hn 3 n 5 ngy m khng c bt


k lng nc ung vo.

Cch ung nc cho dn th hnh

Nhu cu nc ca ngi bnh thng l 1ml nc cho mi calories n vo t thc n. V d mt ngi tiu th 1 ngy 2000
calories ng vi ngi cn 2 lt nc. Mt phn nc ny ly t thc n, do ngi ny ch cn ung 1-1.5 lt nc
m thi.
Xem thm: 5 loi thc ung ng bao gi ung trc khi tp Gym

Tuy nhin i vi ngi chi th hnh th do nhu cu nc nhiu hn trong tp luyn v vic o thi cn b ca protein.
Trung bnh cn 7ml nc cho 1 calories gii phng t protein. Nh ta bit 1g protein gii phng 4 calories. Do mt
ngi 70kg s dng 2g protein cho mi kg trng lng c th th s cn lng nc l 70*2*4*7=3920ml. i vi nhng ai
chi chng trnh MaxOT th nhu cu v nc s rt nhiu do MaxOT ch trng lng protein rt ln.
Bn cnh , khi bn n mn cng cn ch lng nc. Trung bnh bn n 1g mui th bn cn 1 lt nc. V d ngy
bn n 5g mui th bn cn lng nc cho ngy hm l 5 lt.
KT LUN

Nc xem ra rt n gin, kinh t v d tm, nhng my ai trong chng ta s dng nc 1 cch ng cch. V dn th thao

th cng khng th mc sai lm trong vn ny. Trong bui tp ngn ngi thi nhng lng nc bn cn ln n 1/2 cho
c ngy. Nu bn khng s dng nc ng cch th n s cn tr thnh tch ca bn rt nhiu v y l iu rt ng tic
v chng ta c th hon ton trnh c. Chc cc bn thnh cng v hn gp li cc bn nhng ch sau.
Theo thehinhonline.com.vn

NHN:

Dinh dng th hnh

Kin thc th

Nc ung khi tp

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d nhng xy dng c ngc vm v hu hiu
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6 l do khin vic tp c ngc km hiu qu

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Nh tp th hnh chng trai b ung th lt xc sau 4 nm

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