Kev noj qab haus huv thiab kev noj qab haus huv hauv koj cov zaub mov yuav tsum pom nyob rau hauv txhua rooj plaub yog tias koj xav ua kom tau txais txiaj ntsig zoo.Yog tsis muaj kev noj zaub mov zoo thiab sib npaug, koj yuav tsis tsiv mus nyob qhov twg.Tau kawg koj tuaj yeem muaj hnub hu ua "kev dag ntxias", tab sis nws yog ib qho tseem ceeb kom khaws koj cov nyiaj tshuav.Hauv kab lus no, peb yuav saib cov khoom noj uas yuav pab koj ua kom koj cov protein ntau txhua hnub thiab ua rau nws nce ntxiv.Tias yog vim li cas lawv tau nce kom koj tuaj yeem ua tiav koj licov hom phiaj nce nqaij.
1. PEB
Yog tias koj xav kom nce cov leeg nqaij, nws yuav tsum yog lub hauv paus ntawm koj cov khoom noj.Nqaij nyujyog loaded nrog txhua yam khoom uas ua rau cov leeg loj hlob,xws li hlau, zinc thiab B vitamins.Qhov tseem ceeb tshaj, nws muab koj lub cev nrog cov proteins zoo (tsis yog txhua tus zoo ib yam) thiab qib siab ntawm cov amino acids uas ua haujlwm nrog insulin.cov leeg ncekev txhawb nqa.
Rau cov uas sim poob phaus, qhov no yuav tsum yog xov xwm zoo -3 servings ntawm nqaij nyujyuav muab cov protein ntau tib yam li 1.5 khob taum, tab sis nrog ib nrab ntawm calories.
2. nqaij qaib
Zoo li nyuj,nqaij qaib yog qhov zoo tshaj plaws ntawm cov protein zoo uas tseem ceeb rau kev tswj thiab kho cov leeg,pob txha noj qab haus huv thiab hnyav.Thiab tau kawg muaj ntau txoj hauv kev uas koj tuaj yeem ua noj thiab npaj nqaij qaib.
Mus rau hauv lub khw thiab koj yuav pom cov nqaij qaib txiav rau hauv ib qho chaw uas tuaj yeem seasoned thiab siav sai.
3. QHOV TSEEB QHOV TSEEB THIAB QHOV TSEEB
Tsev cheese yog muaj nyob rau hauv high, nruab nrab thiab tsis muaj rog variants.Txij li cov roj saturated hauv tsev cheese tsis yog ib feem tseem ceeb ntawm koj txoj kev ua neej, koj yuav tsum ncav cuag cov roj tsawg.Nws muaj txog14 grams ntawm cov proteinrau 100 grams.Koj tuaj yeem siv nws rau cov khoom noj qab zib lossis savory thiab nws tuaj yeem ua tau zoo ntxiv rau cov khoom noj uas tsis muaj calorie.
Ntau tus neeg tsis paub qhov no, tab sistsev cheese yog yuav luag tag nrho cov ntshiab casein protein.
Caseinyog ib qho maj mam zom cov protein, uas txhais tau hais tias nws yog qhov zoo tagnrho rau kev tswj cov leeg nqaij.Qhov no yog qhov tshwj xeeb tshaj yog rau cov neeg uas tsis muaj kev xaiv tab sis taug kev yam tsis muaj zaub mov ntev.Tsev cheese kuj yog ib qho zoo heev ntawm cov vitamin B12, calcium thiab lwm yam khoom noj tseem ceeb.
4. WHEY PROTEIN
Yog vim li cas vim li cas cov protein yog ib qho ntawm cov khoom noj khoom haus nrov tshaj plaws hauv kev tsim lub cev yog tias nws tuaj yeem muab lub cev zoo.protein ntauntawm tus nqi zoo.Tab sis tsis txhob sim cov khoom noj muaj protein ntau los npog koj cov protein ntau txhua hnub, qhov tseem ceeb yuav tsum yog ib txwmzaub mov puv.Ntau tus neeg tsim lub cev siv cov protein ntau tom qab kev cob qhia, uas tsis yog qhov phem, tab sis cov kev tshawb fawb tsis ntev los no tau pom tias nws yog qhov zoo tshaj plaws los noj cov protein ib teev ua ntej kev cob qhia thiab nws yuav tswj cov photosynthesis zoo thiab tiv thaiv kev puas tsuaj rau cov protein rau 2.5 - 3 teev, tom qab ntawd koj yuav. muaj tom qab kev cob qhia, thiab thaum twg koj tuaj yeem noj qee cov zaub mov zoo uas muaj cov protein thiab carbohydrates.Xwb, yog tias koj tsis ntes, siv cov protein txawm tias tom qab kev cob qhia.
5. TUNA thiab lwm yam ntses
Ntses muaj protein ntau, muaj roj tsawg thiab nplua nuj nyob rau hauv omega-3 fatty acids.Omega-3 fatty acids yog qhov tseem ceeb vim lawvpab zom cov rogthiab xyuas kom muaj kev ua haujlwm zoo ntawm lub cev cov txheej txheem xws limetabolism.
6. OATMEAL
Oatmeal yog qhov zoo ntawm carbohydrates vim nws qisGlycemic Performance index (GI)thiab qhov tseeb tias nws yog kev ua haujlwm tsawg kawg nkaus.
Peb paub dab tsi?
zoo heev nutrient profile
zoo saturation
relieves qab los noj mov
rog poob
7. YUG
Cov qe muaj siabzoo protein, cuaj qhov sib txawv tseem ceeb amino acids, choline, yog hom rog thiab vitamin D. Kom suav tau, nws yog ib qho ntawm cov khoom pheej yig tshaj plaws ntawmzoo protein.
8. HNUB NYOOG
Peb paub tias suab paj nruag.Tab sis, yog cov rog kuj tseem ceeb rau kev nce cov leeg hauv qhov tseeb lawv tseem ceeb heev.Lawv ua lub luag haujlwm tseem ceeb hauv kev tsim cov tshuaj hormones(testosterone thiab kev loj hlob hormone), uas yog lub luag haujlwm rau kev nce cov leeg.
9. Txiv hmab txiv ntoo thiab zaub
Txiv hmab txiv ntoo thiab zaub yog nplua nuj nyob rau hauv antioxidants uas yog qhov tseem ceeb rau kev noj qab haus huv ntawm koj lub cev tiv thaiv kab mob.Lwm qhov tsis tseem ceeb tshaj plaws yog tias lawv yog ib qho ntawm ntau cov as-ham xws li vitamin C, vitamin E thiab beta-carotene.
TAG NRHO COV PHOOJ YWG FRUIT:
Jujube
Sapodilla
Prickly pear
Kiwano (horned melon)
10. NTAUB NTAWV THIAB WALnut Butters
Peb paub cov txiv laum huab xeeb, almonds, cashews.Koj tuaj yeem suav tag nrho cov txiv ntoo no hauv koj cov nqaij noj vim lawv muajnoj qab nyob zoo cov rog, proteins, vitaminE. Cov khoom xyaw no ua rau lawv cov zaub mov zoo heev, ntawm chav kawm koj tsis tas yuav mus dhau lawv tab sis lawv yuav tsum nrhiav qhov chaw hauv koj cov khoom noj.Koj tuaj yeem siv lawv hauv daim ntawv ntawm txiv laum huab xeeb, almond butter.Kev tshawb fawb qhia tau hais tias qhov tshwm sim ntawm hom 2 mob ntshav qab zib yogqis dua hauv cov tib neeg hauv cov tib neeg noj txiv ntoo thiab walnut butter.
Post lub sij hawm: May-23-2022