Kev noj haus ua ntej kev cob qhia yuav tsum raug tshwj xeeb saib xyuas, vim nws yuav tsum muab lub cev nrog cov khoom noj thiab lub zog.
Thawj tshaj plaws los tu yog dej. Qhov chaw rau ib teev ua ntej qhov kev sib kho, nws pom zoo kom haus 2 tsom iav.
Qhov kom tau txais khoom noj ua ntej kev cob qhia yuav tsum muaj tsawg kawg yog 2 teev ua ntej pib qhov kev sib kho. Cov khoom yuav tsum yooj yim thiab sai sai digestible.
Yog tias koj qhov kev cob qhia yog tsom rau kev mob loj, ces nco ntsoov noj ib nrab ib teev ua ntej hauv chav kawm. Rau qhov no, lawv yog cov zoo meej: txiv hmab txiv ntoo, berries thiab protein cocktail .
Dab tsi yog qhov zoo tshaj rau noj ua ntej kev cob qhia?
Nws yog ib qho tseem ceeb heev uas thaum lub sij hawm kev sib kho koj xis nyob thiab tsis hnov mob hnyav heev hauv lub plab. Ntxiv rau, lub plab puv yuav tsis tsuas cuam tshuam nrog kev qoj ib ce, tab sis tuaj yeem ua rau xeev siab thiab kua qaub ua kua. Cov zaub mov yuav tsum raug xaiv ib tus zuj zus, suav nyiaj rau tus kheej thiab muaj kev txwv kev noj qab haus huv.
Carbohydrates ua ntej kev kawm
Yuav kom tau lub zog tsim nyog rau kev ua si, koj yuav tsum siv qeeb carbohydrates. Vim tias lawv maj mam tawg, cov zog tso tawm hauv cov khoom siv, tab sis ntawm qhov kev sib tw no tsis txaus thiab lub cev nquag faib cov rog kom ntxiv zog. Cov khoom uas muaj qeeb carbohydrates: txiv tsawb, txiv apples, whole grain breads, thiab lwm yam. Nws tau pom zoo kom tias ib nrab ib teev ua ntej kawm, noj 40 g ntawm cov khoom no.
Kuv puas yuav tsum noj cov protein ua ntej exercise?
Scientifically proven tias ntau amino acids mus rau cov nqaij ntshiv ua ntej kev cob qhia, ceev cov txheej txheem ntawm protein synthesis. Proteins yuav tsum tau noj ua ntej kev qoj ib ce, kom thiaj li ua kom cov leeg nqaij tawg taus. Nws pom zoo kom tias ib nrab ib teev ua ntej exercise, noj 20 g ntawm cov protein, piv txwv li, mis nyuj muaj roj, tsev cheese, nqaij qaib mis los haus dej haus cocktail.
Kev noj haus ua ntej kev cob qhia zoo
Kev noj zaub mov zoo yog
- ib qho me me ntawm nqaij qaib mis thiab txhuv;
- ib qho ntawm cov ntses ntses thiab qos yaj ywm;
- ib feem ntawm cov rog tsawg thiab cov nplej zom ntawm cov hmoov nplej tseem grain;
- tsev cheese thiab qhob cij los ntawm ib pluag mov ntawm coarse sib tsoo.
Ntau tus neeg ncaws pob ua ntej kev cob qhia tsuas siv cov protein cocktail , uas yuav tsum tau haus ib teev ua ntej qhov kev sib kho.