Txhawm rau txhim kho cov leeg nqaij zoo, koj tsis yog yuav tsum nquag ua kis las, tab sis kuj xav noj kom raug. Qhov no yog qhov tseeb tshwj xeeb rau cov neeg koom nrog kev ua kom hnyav los yog kev tawm dag zog.
Cov Lus Qhia
Kauj ruam 1
Noj protein ntau. Nws yog los ntawm nws tias cov leeg yog cov tsim kev lom zem ntau. Ob qho cog ntoo thiab tsiaj txhu tuaj yeem yog qhov ntawm nws. Ua ntej tshaj, ntxiv ntau nqaij thiab ntses rau koj cov zaub mov. Hauv qhov no, nws raug nquahu kom xaiv cov kev xaiv ntshiv - nqaij qaib fillet, nqaij nyuj, nqaij nyuj, cov nqaij ntshiv. Cov txiaj ntsig zoo tshaj plaws yog cov ntses hiav txwv, vim nws muaj cov roj fatty acids uas pab nyob rau hauv qhov kev yoo ntawm cov protein. Tsis txhob hnov qab txog cov nqaij nruab deg - qwj ntses, cw, zaub ntses. Ntawm cov khoom noj cog, tsom rau ntawm cov ntawv sau tseg thiab cov hnub tim.
Kauj ruam 2
Noj cov qe tsis tu ncua. Lawv tuaj yeem noj cov npau npau, qhwv los yog txawm nyoos, piv txwv li, hauv cocktails. Hauv rooj plaub tom kawg, tsis txhob hnov qab txog qhov txaus ntshai ntawm kev cog lus salmonellosis.
Kauj ruam 3
Nquag mus rau hauv koj lub protein kom tsawg. Tib neeg lub cev tsuas tuaj yeem nqus tau qee yam ntawm cov as-ham ib hnub. Piv txwv, qhov no yog 2 gram ntawm cov protein ib kilogram ntawm lub cev qhov hnyav hauv ib hnub. Piv txwv li, 100 g ntawm nqaij qaib muaj 30 g ntawm protein. Ntawd yog, ib tug neeg hnyav 75 kg tsis tas yuav haus ntau tshaj 500 g ntawm cov khoom no ib hnub los tsim cov leeg nqaij kom txaus muab nws tus kheej kom muaj protein ntau.
Kauj ruam 4
Tsis txhob hnov qab txog cov khoom noj siv mis. Tib lub sijhawm, nws yog qhov tsim nyog tias lawv muaj roj tsawg thiab qab zib ntau. Qaub mis nyuj thiab cov nqaij nyuj uas muaj roj tsawg hom yog tsim nyog.
Kauj ruam 5
Noj txaus, tab sis tsis dhau cov roj ntau dhau. Qhov chaw zoo tshaj yog roj zaub, uas tuaj yeem siv los ua koj cov zaub mov feem ntau.
Kauj Ruam 6
Haus dej kom ntau, tsawg kawg yog ob litres ib hnub. Qhov no yog qhov tsim nyog rau kev ua haujlwm nquag uas ua ke nrog tsim cov leeg loj.
Kauj Ruam 7
Qhia cov khoom noj kis las rau koj cov khoom noj - protein zas thiab cov kab. Tab sis peb yuav tsum tsis txhob hnov qab tias cov khoom no yuav tsis hloov cov protein, cov vitamins thiab microelements rau koj.
