Txawm tias koj yuav siv sijhawm ntau npaum li cas hauv lub chaw dhia ua si, koj cov leeg yuav tsis loj hlob yam tsis muaj zaub mov zoo thiab sib luag. Koj noj dab tsi cuam tshuam tsis zoo rau koj lub cev xwb, tabsis tseem zoo li koj lub cev thiab. Nov yog 5 cov zaub mov ua tau zoo tshaj plaws hauv cov leeg nqaij.
Nqaij qaib mis
Nqaij qaib mis muaj protein ntau cov nqaij ntshiv, cov vitamins thiab cov zaub mov muaj txiaj ntsig zoo heev rau kev tsim cov nqaij leeg Hauv tshwj xeeb, cov protein nce siab kho cov txheej txheem kho cov nqaij ntshiv thiab puas tsuaj los ntawm kev cob qhia nyuaj. Tib lub sijhawm, lwm yam khoom noj muaj txiaj ntsig xws li B vitamins, niacin, selenium, zinc thiab hlau ncaj qha cov leeg nqaij.
Ntxiv cov nqaij qaib mis tsis muaj mob rau koj cov khoom noj txhua hnub.
Mis
Mis nyuj muaj cov whey thiab casein, ob qhov tseem ceeb tshaj ntawm cov protein. Thaum whey tau yooj yim hloov mus rau cov amino acids thiab nqus mus rau hauv cov hlab ntshav, casein tau maj mam ua tiav nyob rau hauv kev zom zaub mov, yog li muab cov protein rau lub cev rau lub sijhawm ntev.
Lwm cov vitamins thiab minerals, nrog rau cov carbohydrates thiab cov rog hauv cov mis, ua lub luag haujlwm tseem ceeb hauv kev saib xyuas thiab tswj cov leeg muaj zog.
Cov qe
Cov qe muaj cov protein zoo, uas yog qhov tsim nyog rau kev tsim cov leeg nqaij. Ntxiv rau, cov amino acids nyob rau hauv qe, nrog rau cov zaub mov xws li zinc, iron thiab calcium, pab txhawb cov leeg ua haujlwm thiab rov qab los. Lawv kuj muab lub cev nrog cov vitamins A, B, E, K, folic acid thiab riboflavin, uas ua rau lub cev cov metabolism hauv ntau dua.
Nws raug nquahu kom haus 1-2 lub qe txhua hnub.
Quinoa noob
Lwm qhov zoo ntawm cov khoom noj muaj txiaj ntsig uas tuaj yeem muaj txiaj ntsig cov leeg yog quinoa noob. Cov noob muaj protein ntau tab sis tsis tshua muaj calories, ua rau lawv yog ib qho khoom noj zoo rau kev loj hlob ntawm cov leeg. Qhov muaj cov ecdysteroids hauv quinoa pab tsim cov leeg nqaij thiab txo cov rog rog.
Muaj ntau lwm cov khoom muaj txiaj ntsig nyob hauv cov noob, piv txwv li, vitamin E, potassium, phosphorus, folic acid, beta-carotene, thiab lwm yam.
Qab zib
Ua tsaug rau lawv cov fiber ntau thiab cov ntsiab lus vitamin, qos yaj ywm qab zib kuj tseem pab tsim cov leeg nqaij. Nws cov carbohydrates restore glycogen khw muag khoom siv thaum lub ce. Lwm yam as-ham zoo xws li cov vitamins B6, C, E, D, tooj liab, magnesium, hlau thiab quercetin txhim kho kev noj qab haus huv tag nrho, hlawv rog, thiab pab plab zom mov.
