Kev tawm dag zog yog kev pab tsis yog rau kev noj qab haus huv xwb, tab sis rau daim duab. Ua kom tau lub cev zoo thiab nruj, koj yuav tsum tau tshem cov roj thiab tsim kom muaj cov leeg mob. Yog li no nws tseem ceeb tsis yog los ua si xwb, tab sis kuj yuav saib xyuas tsoom fwv, noj txoj cai thiab paub dab tsi koj yuav noj tom qab kev cob qhia.
Kuv puas noj txiv hmab txiv ntoo tom qab ua haujlwm?
Txiv hmab txiv ntoo muaj peev xwm hloov tau cov khoom qab zib tsis zoo . Tom qab tag nrho, lawv yog cov heev six thiab noj qab haus huv. Lawv muaj ntau cov vitamins, uas yog tsim nyog rau peb lub cev, yog li ntawd yuav tsum yog ib feem ntawm cov ntawv qhia txhua hnub. Tshwj xeeb tshaj yog nws yuav tsum coj mus rau hauv tus neeg cov neeg koom tes hauv kev ua si.
Txiv hmab txiv ntoo muaj peev xwm thiab yuav tsum tau noj ua ntej thiab tom qab kev cob qhia, tab sis nws yog qhov tseem ceeb los txiav txim qhov kev xaiv uas yog. Piv txwv li, cov neeg uas xav kom poob phaus, tsis txhob tsim cov txiv hmab, vim hais tias nws muaj ntau npaum cov carbohydrates. Nws noj tau me ntsis tsuas yog rau ib nrab ib teev tom qab ib txoj haujlwm.
Kev noj zaub mov zoo tom qab kev qhia rau cov poj niam
Ntau tus poj niam uas xav kom poob phaus, pib txoj kev mus rau lawv lub hom phiaj nrog cov zaub mov tawv thiab tshaib plab. Tom qab ntawd, tom qab ob peb cov kev cob qhia thiab kev txwv ntawm cov zaub mov, qhov kev ntshaw disappears thiab txhua yam tag nrog xaus kev chim siab thiab tawg siab. Ntawm chav kawm, tom qab tag nrho, tom qab muab kev cob qhia rau lub cev lub cev xav tau kev pab cuam los kho lub zog uas nws tau siv. Yog tias tom qab kev kawm tsis lees paub koj tus kheej cov khoom noj, ces yuav muaj kev qaug zog, kiv taub hau thiab qhov phem mus ob peb vas . Nrog rau qhov zoo li no, tag nrho cov kev siab xav yuav poob. Tom qab tag nrho, kev cob qhia thiab tsis yeem noj cov khoom noj - cov tswv yim feem ntau incompatible.
Kev cog lus ntawm lub cev zoo thiab lub siab zoo yog txoj cai ntsuas plhaw, uas tsis tas yuav tsum tau noj los ua kev noj zaub mov luv. Nws yuav tsum nyob ruaj khov thiab ua ib txoj hauv kev ntawm lub neej. Yog li ntawd, los ntawm nws cov khoom noj ib zaug thiab rau tag nrho nws yog tsim nyog los cais fried, floury, ntse, smoked lauj kaub tais diav. Nyob rau hauv txhua txhua hnub zaub mov yuav tsum tau muaj cov vitamins, minerals, proteins, carbohydrates, fiber.
Yam koj noj tau ua ntej thiab tom qab kev cob qhia, nyob ntawm seb nws tau teem sijhawm li cas.
Cov pluas noj ua ntej thiab tom qab thaum sawv ntxov
Thaum lub cev qoj ua ub no yuav pab kom muaj kev zoo siab rau hnub ntawd. 30 feeb ua ntej kev ua hauj lwm thaum sawv ntxov, koj yuav tsum tau noj ib yam dab tsi carbohydrate, cia lub zog ntawm lub cev, uas yuav siv rau cov kev ua si. Koj tuaj yeem noj cov kua lossis txiv tsawb. Kuj, 10 feeb ua ntej kev kawm, koj yuav tsum haus ib khob dej. Tam sim ntawd tom qab kev cob qhia, lub qhov ncauj hu ua carbohydrate opens. Lub sijhawm no, lub cev feem ntau xav tau cov kev pab cuam kom rov pib siv zog. Yog tias nws tsis tuaj yeem nrog zaub mov, ces kev noj pib pib ntawm cov leeg, uas yog lub luag haujlwm, vim tias lub ntsiab lus tseem ceeb ntawm kev qoj ib ce poob lawm. Tag nrho cov zaub mov yuav mus rau kho tshiab ntawm lub zog thiab cov leeg nqaij, yog li nws yuav tsum muaj protein-carbohydrate. Nws pom zoo kom haus dej haus cawv no:
- 150 g ntawm tsev cheese;
- ib nrab txiv tsawb;
- 15 g ntawm zib mu, suab thaj los yog jam;
- 150 g ntawm kefir, mis nyuj los yog kua txiv hmab txiv ntoo.
Sib tov tag nrho cov khoom xyaw saum toj saud. Koj tuaj yeem haus cov dej haus tshwj xeeb carbohydrate hu ua "Gainer". Cov no yog ob qho kev xaiv ntau tshaj plaws. Tab sis koj tuaj yeem noj cov kua, txiv kab ntxwv lossis lwm yam txiv hmab txiv ntoo. Nyob rau lub sij hawm no txawm tias muaj chocolate pub. Daim duab tsis raug mob, tab sis tsuas yog yuav pab tau thiab zoo siab rau. Qhov loj tshaj plaws yog kom tsis txhob lam tau lam caum cov khoom noj hauv thawj 30 feeb tom qab qoj ib ce. Ib teev yuav tsum yog noj tshais tag nrho. Piv txwv, oatmeal los yog buckwheat porridge, omelette thiab zaub zaub xam lav.
Cov pluas noj ua ntej thiab tom qab kev ua haujlwm yav tsaus ntuj
Nyob rau yav tsaus ntuj kev kawm kuj muaj nws qhov zoo, tshwj xeeb tshaj yog rau cov neeg uas xav tsim cov nqaij. Tom qab yav tsaus ntuj qoj ib ce, lub sijhawm pw tsaug zog. Cov leeg khov kho nyob hauv lub xeev calm thiab zoo dua qub. 2 teev ua ntej qhov kev cob qhia yuav tsum yog noj hmo tag nrho. Koj yuav tsum xaiv cov khoom noj uas muaj ntau lub fiber ntau thiab protein ntau. Piv txwv li:
- buckwheat, txhuv los sis qos yaj ywm;
- qaib mis, nqaij nyug los yog ntses ntawm cov roj tsawg;
- zaub zaub xam lav.
Tom qab kev cob qhia, koj muaj peev xwm haus ib co protein co, kefir los yog noj 150-200 g ntawm tsev cheese.
Cov khoom muaj vas nthiv carbohydrates, nws zoo dua tsis noj hmo.
Yuav noj li cas tom qab hnav mus rau qhov hnyav lawm?
Piav qhia: