Nyob rau hauv tib neeg lub cev, nrog rau cov khoom noj, cov nqaijrog, cov rog thiab carbohydrates tuaj. Xav seb yuav noj dab tsi ua ntej kev cob qhia, thiab qhov zoo dua yog muab tso tseg.
Carbohydrates ua ntej kev cob qhia - lub ntsiab lus ntawm "ceev zog" tsim nyog rau kev ua haujlwm ntawm lub hlwb thiab cov leeg.
Cov roj ntsha yog cov tshuaj tsis haum xeeb ua ntej siv, raws li lawv qeeb zom cov zaub mov thiab pom tias yog khoom noj loj rau lub plab.
Proteins ua ntej kev cob qhia yuav tsis muab rau peb ntxiv zog, tab sis raws li qhov chaw ntawm cov amino acids tsim nyog rau cov nqaij ntshiv kev loj hlob thiab kev ua haujlwm yuav zoo tuaj yeem cuam tshuam rau cov tshuaj ntawm protein sai tom qab kev cob qhia.
Los ntawm cov khoom noj khoom haus ua ntej ua exercise, feem ntau siv cov protein, uas yog vim cov ntsiab lus ntawm cov khoom noj muaj protein zoo rau cov hauj lwm zoo ntawm cov leeg thiab ntxiv zuj zus hauv cov leeg nqaij. Cov neeg uas xav kom tshem tau cov roj ntau ntau thiab kom tau lub zog ntxiv ua ntej yuav kawm ib L-carnitine, uas muaj cov khoom lipotropic.
Kuv puas tuaj yeem noj mov ua ntej?
Kev noj haus ua ntej kev ua yog ib qho tseem ceeb ntawm cov as-ham, uas tsis tas yuav muaj kev ua hauj lwm puv ntoob thiab zoo. Yog li no, yeej ib txwm muaj kev xav tau, tab sis koj yuav tsum paub ntev npaum li cas ua ntej yuav xyaum noj mov. Lub sijhawm noj mov yog li 2-3 xuaj moos ua ntej pib, tiam sis nyob ntawm tus neeg lub cev ntawm lub cev, lub sij hawm tau txais kev pab yuav muaj zog ntxiv. Raws li kev noj zaub mov qoj, me me thiab qhov tseeb ntawm cov proteins thiab carbohydrates yuav noj tau txawm tias 15-30 feeb ua ntej kev cob qhia, tab sis tsis ntau tshaj 25 g ntawm cov khoom. Piv txwv li, ib qho loaf, ib tug spoonful ntawm raisins los yog ob peb crackers yuav muab cov nqi ntawm vivacity thiab lub zog rau lub sijhawm siv qoj thiab tsis muaj kev raug mob.
Dab tsi yog qhov zoo tshaj rau noj ua ntej kev cob qhia?
Khoom noj khoom haus yuav tsum ua kom zoo thiab yooj yim, yog li nws tsim nyog los muab cov khoom noj khoom haus thiab hnyav, thiab txo cov nyiaj. Qhov nruab nrab yuav tsum yog 300-400 g.
Nws yog qhov zoo tshaj plaws kom noj cov roj tsawg hom nqaij thiab cov ntses ua ke nrog carbohydrates nyob rau hauv daim ntawv ntawm boiled pasta, qos yaj ywm, cereal thiab qhob cij.
Muaj ntau ntau yam khoom uas feem ntau hais tsis sib haum thaum muaj txiaj ntsig los yog raug mob ntawm lawv txoj kev siv ua ntej kev cob qhia. Xav txog cov neeg nyiam tshaj plaws ntawm lawv.
Qab zib nyob rau hauv daim ntawv uas peb muab tso rau hauv tshuaj yej, tau yuav luag tsis muaj zaub mov muaj nqis rau lub cev thiab 99% tsis muaj dab tsi ntau tshaj li ib qho yooj yim carbohydrate thiab muaj cov minerals tsis muaj vitamins. Tab sis! Nws yog yooj yim carbohydrates uas muab rau peb ceev zog, tab sis lawv cov tshaj yog khaws cia los ntawm lub cev nyob rau hauv daim ntawv ntawm roj. Qab zib ua ntej qhov kev cob qhia yog, tau kawg, tab sis nws yog qhov zoo dua los hloov nws nrog qee txoj kev nyuaj carbohydrate, piv txwv li raisins los yog dub chocolate.
Txiv tsawb yog qhov chaw zoo thiab lub zog. Cov txiv no muaj iron, calcium, magnesium, potassium thiab phosphorus. Tsis tas li ntawd nyob rau hauv txiv tsawb yog fructose , sucrose, qabzib, fiber ntau thiab vitamin C. Tsis tas li ntawd, bananas muaj tryptophan - protein, uas yog tom qab ua rau serotonin, nrov hu ua "hormone ntawm kev zoo siab." Bananas tau noj, ob qho tag nrho ua ntej thiab tom qab kev cob qhia, ntxiv rau
Cottage cheese muaj tag nrho cov tseem ceeb amino acids thiab yog nrov ntawm cov neeg ncaws pob raws li ib qhov chaw ntawm cov protein thiab lwm cov muab kev pab cuam. Tab sis tsis txhob hnov qab tias tsev cheese yog digested rau ib lub sij hawm ntev, yog li nws yog qhov zoo tshaj plaws los siv nws tom qab ce. Ua ntej kev cob qhia, curds tuaj yeem noj rau 4-5 teev thiab tsis nyob rau hauv ntau loj heev.
Qe yog qhov zoo tshaj plaws ntawm cov protein, tab sis nyom qaib qe nce tus kab mob ntawm tus kab mob salmonella. Yog li, koj yuav tsum siv lawv cov kev ceev faj siv. Qe qe ua ntej yuav ua tau, tab sis nws yog qhov zoo dua thiab zoo dua los ua tom qab nws. Cia li them sai sai rau lub fact tias boiled qe dawb yog digested zoo dua raw, thiab lub yolk yog assimilated zoo dua nyob rau hauv daim ntawv raw.
Cov qe qe ua ntej kev cob qhia - ib yam khoom nrov ntawm cov pib tshiab "kachkov", tab sis lawv cov kev pab yog ib yam zoo heev. Kev siv cov protein ntau zoo dua tom qab lub cev ua kom lub cev muaj zog kom muaj protein ntau dua, nrog rau kev ceev nrooj thiab tag nrho rov qab.