Kev noj qab haus huv thiab kev noj qab haus huv yuav tsum suav nrog hauv koj cov zaub mov hauv txhua kis yog tias koj xav ua kom tau txais txiaj ntsig zoo.Koj yuav tsis tau mus qhov twg yog tsis noj zaub mov zoo thiab sib npaug.Tau kawg, koj tseem tuaj yeem muaj hnub hu ua "kev dag", tab sis nws yog ib qho tseem ceeb kom muaj kev sib npaug.Hauv tsab xov xwm, peb yuav hais txog cov khoom noj uas yuav pab tau koj kom tau raws li koj cov protein ntau txhua hnub thiab tejzaum nws nce ntxiv.Tias yog vim li cas lawv boost nws kom koj ncav cuag kojcov hom phiaj tsim cov 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 nqaij ntshiv,xws li hlau, zinc, thiab cov vitamins B.Qhov tseem ceeb tshaj, nws muab koj lub cev nrog cov protein zoo (tsis yog txhua tus tsim muaj vaj huam sib luag) thiab qib siab ntawm cov amino acids uas ua haujlwm nrog insulin los txhawb nqa.kev loj hlob ntawm cov leeg.
Qhov no yuav tsum yog xov xwm zoo rau cov neeg uas sim poob phaus -3 servings ntawm nqaij nyujyuav muab roughly tib yam ntawm cov protein 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 khoom noj muaj txiaj ntsig zoo, uas yog qhov tseem ceeb rau kev kho cov leeg nqaij,pob txha noj qab haus huv thiab kev 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 tuaj yeem pom cov nqaij qaib txiav rau hauv ib qho chaw uas tuaj yeem ua seasoned thiab siav sai.
3. LOW-FAT COTTAGE CHEESE
Tsev cheese yog muaj nyob rau hauv high, nruab nrab thiab tsis muaj rog variants.Txij li thaum cov roj saturated nyob rau hauv tsev cheese tsis yog ib qho tseem ceeb ntawm 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 tais diav qab zib lossis qab ntsev thiab nws tuaj yeem ua tau zoo ntxiv rau cov tais diav uas muaj calorie tsawg.
Ntau tus neeg tsis paub qhov no, tab sistsev cheese yog yuav luag tag nrho cov ntshiab casein protein.
Caseinyog ib qho qeeb-digesting protein, uas txhais tau hais tias nws zoo tagnrho rau kev tswj cov leeg.Nws yog qhov tshwj xeeb tshaj yog rau cov neeg uas tsis muaj kev xaiv tab sis mus 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.cov proteinsntawm tus nqi zoo.Tab sis tsis txhob sim npog koj cov protein noj txhua hnub nrog cov khoom noj protein, lub hauv paus tseem ceeb yuav tsum yog tag nrhozaub mov.Ntau tus neeg tsim lub cev noj cov protein tam sim ntawd 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 yog tias koj noj cov protein ib teev ua ntej kev cob qhia thiab nws yuav tswj tau qhov zoo ntawm protosynthesis thiab tiv thaiv kom tsis txhob muaj protein ntau rau 2.5-3 teev, tom qab ntawd koj yuav tau txais cov protein ntau. 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 ua tsis tau, noj cov protein 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, 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.
7. YUG
Cov qe muaj siabzoo protein, cuaj qhov sib txawv tseem ceeb amino acids, choline, yog hom rog thiab vitamin D. Los xaus, nws yog ib qho ntawm cov khoom pheej yig tshaj plaws ntawmzoo protein.
8. HNUB NYOOG
Peb paub tias nws suab zoo heev.Tab sis, yog cov rog kuj tsim nyog rau cov leeg nce 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.
10. NTAUB NTAWV THIAB NTXIV
Peb paub cov txiv laum huab xeeb, almonds, thiab cashew ceev.Koj tuaj yeem suav tag nrho cov txiv ntoo no hauv koj cov zaub mov kom nce cov leeg, vim tias lawv muajnoj qab nyob zoo cov rog, proteins, thiab vitaminE. Cov khoom xyaw no ua rau lawv cov zaub mov zoo heev, ntawm chav kawm koj tsis tas yuav noj ntau dhau, tab sis lawv yuav tsum nrhiav qhov chaw hauv koj cov zaub mov.Koj tuaj yeem siv lawv hauv daim ntawv ntawm txiv laum huab xeeb, almond butter.Cov kev tshawb fawb qhia tau hais tias nyob rau hauv cov tib neeg uas noj txiv ntoo thiab txiv ntoo butters, qhov tshwm sim ntawm hom 2 mob ntshav qab zib yogfeem pua-qhia qis dua.
Post lub sij hawm: Nov-03-2022