Yuav pib noj li cas thiab tsis txiav

2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58

Cov zaub mov noj qab haus huv tsis yog spinach thiab celery xwb. Peb piav qhia yuav ua li cas noj cov zaub mov noj qab haus huv thiab qhia cov zaub mov yooj yim thiab qab.

Kev noj zaub mov kom raug yog dab tsi?

Noj qab nyob zoo - sib npaug thiab tsis tu ncua.

Sim noj tib lub sijhawm txhua hnub thiab tsis txhob so ntev ntawm cov pluas noj: kev yoo mov luv luv nce qib ntawm cov roj (cholesterol) phem hauv lub cev, thiab vim li no, muaj kev pheej hmoo ntxiv ntawm kev mob plawv. Cov kws tshawb fawb tsis muaj kev pom zoo txog pes tsawg zaus hauv ib hnub koj yuav tsum noj: muaj qhov zoo thiab qhov tsis zoo. Kev noj zaub mov ntau ntxiv tsis txhawb kev poob phaus ntau dua hauv cov ntsiab lus uas tau sau tseg 8-lub lim tiam equi-energetic zog-txheej zaub mov thiab peb pluas noj. hnub, thiab ntau cov khoom noj feem ntau. Yog li sim thiab xaiv cov txheej txheem uas yooj yim tshaj rau koj los lo rau.

Rau kev noj zaub mov kom sib npaug, nws yuav tsum muaj ntau yam, suav nrog cov protein, rog thiab carbohydrates (FFA), vitamins thiab minerals.

Yuav ua li cas yog tias koj tsis xav hloov koj tus cwj pwm?

Thiab nws yog tsis tsim nyog sharply. Ua qhov no maj mam: ua ntej, siv cov zaub mov tsis tu ncua, ces maj mam hloov mus rau cov zaub mov noj qab haus huv. Txhawm rau ua kom yooj yim dua, ua si kis las. Txoj kev tshawb no qhia txog kev coj tus cwj pwm cuam tshuam rau ib txhij xa khoom noj khoom haus ntxiv rau kev ua haujlwm ntawm lub cev: kev sim CALM uas cov neeg pib noj zaub mov noj qab haus huv thiab tib lub sijhawm suav nrog kev siv lub cev hauv cov hnub niaj hnub pom tias nws yooj yim dua los tswj cov kev ua ub no dua li cov neeg pib. nrog ib yam dab tsi. ces ib.

Nov yog qhov koj tuaj yeem hloov pauv koj cov zaub mov paub txog kev noj qab haus huv:

• Noj boiled los yog ci zaub ua ib sab phaj, thiab txiav rov qab rau qos yaj ywm.
• Noj txiv hmab txiv ntoo, txiv ntoo tsis qab ntsev, lossis yogurt nrog koj rau khoom noj txom ncauj es tsis txhob chocolates lossis lwm yam khoom qab zib.
• Ntxiv mis nyuj muaj roj tsawg rau koj kas fes es tsis txhob qab zib.
• Siv yogurt hnav khaub ncaws es tsis txhob mayonnaise rau zaub xam lav.
• Yuav cov qhob cij tag nrho, pasta, thiab cereals tsis tu ncua.

Yog kuv tsis noj tshais, kuv yuav ua li cas?

Noj tshais qab yog ib qho kev sib cav zoo kom sawv ntxov. Yog tias oatmeal tsis txhawb koj, ua cov txiv hmab txiv ntoo smoothies, yogurt nrog granola, txiv hmab txiv ntoo thiab cereals, los yog cream cheese toast. Xaiv cov zaub mov yooj yim thiab hloov pauv lawv - yog li nws txaus los yuav cov khoom noj tsim nyog ib zaug ib lub lim tiam thiab sawv ntxov 15-20 feeb xwb.

Ua ke nrog peb, peb tau xaiv ntau yam zaub mov txawv uas yuav pab tsim ib tus cwj pwm.

Mango smoothie

Cov khoom xyaw

• 1 khob kua txiv kab ntxwv
• 0.5 khob ntawm ntuj Danone yogurt. Rau cov neeg uas tsis noj cov khoom noj siv mis, Danone tso Alpro cog-raws li yogurt;
• 1/3 txiv nkhaus taw;
• 1 grated carrots.

Kev npaj

Xa tag nrho cov khoom xyaw rau hauv ib lub blender thiab sib tov.

Toast nrog yogurt thiab liab txiv kab ntxwv

Cov khoom xyaw

• 3 tablespoons Danone roj tsawg yogurt
• 1 teaspoon zib mu (tuaj yeem hloov nrog jam);
• 0.5 teaspoon vanilla extract;
• 1 hlais whole grain qhob cij
• 0.5 txiv kab ntxwv, txiav rau hauv wedges;
• 1 tablespoon ntawm almonds

Kev npaj

Sib tov yogurt, zib ntab thiab vanilla extract nrog ib diav, kis cov sib tov rau ntawm ib daim ntawm qhob cij, muab txiv kab ntxwv on to top thiab sprinkle nrog almonds.

Sandwich nrog tsev cheese thiab avocado

Cov khoom xyaw

• 2 tablespoons tsis muaj rog Prostokvashino tsev cheese;
• 1 teaspoon ntawm Prostokvashino mis nyuj, 1%;
• av kua txob dub thiab tshuaj ntsuab - mus saj;
• 0.5 avocado;
• 1 teaspoon txiv qaub kua txiv
• 1 tag nrho grain bun
• noob paj noob hlis.

Kev npaj

Sib tov tsev cheese nrog mis nyuj nrog ib diav, ntxiv kua txob thiab tshuaj ntsuab. Finely chop lub avocado pulp, sib tov nrog cov twb tau loj thiab txiv qaub kua txiv, kis rau ib tug bun, decorate nrog noob.

Fabkis noj tshais

Cov khoom xyaw

• 0.5 khob ntawm Prostokvashino mis nyuj;
• 0.5 txiv tsawb;
• 3 slices ntawm whole grain qhob cij.

Kev npaj

Muab cov mis nyuj thiab txiv tsawb tso rau hauv ib lub blender. Soak lub khob cij hauv cov kua thiab ci hauv qhov cub.

Kuv ua haujlwm tas li thiab tsis muaj sijhawm noj mov txhua. Yuav ua li cas nrog qhov no?

Ntxiv pluas su rau koj cov npe yuav tsum ua rau hnub. Npaj koj noj su ua ntej yuav ua rau nws yooj yim rau nco qab.

Thaum muaj xwm txheej ceev, noj cov khoom noj txom ncauj noj qab haus huv nrog koj: yogurt, zaub lossis txiv hmab txiv ntoo, qe boiled, granola los yog Danone super noj tshais nrog cereals thiab noob. Hloov cov pluas noj txhua hnub nrog cov khoom noj txom ncauj tsis tsim nyog, tab sis nws tuaj yeem pab tau zoo yog tias koj tshaib plab, thiab nws tseem nyob deb ntawm pluas su lossis noj hmo.

Thaum yav tsaus ntuj kuv noj hmo noj qab nyob zoo, tab sis thaum sawv ntxov kuv tseem hnov qhov hnyav. Vim li cas nws tshwm sim?

Heaviness tuaj yeem tshwm sim yog tias koj noj hnyav dhau thiab lig dhau lawm.

Noj 2-3 teev ua ntej pw thiab zam cov carbohydrates yooj yim thiab cov khoom noj muaj suab thaj, thiab tsis txhob noj zaub mov kib. Nws yog qhov zoo dua los xaiv cov carbohydrates yooj yim thiab cov nplej, uas yuav ua rau kom muaj cov tshuaj serotonin - cov tshuaj hormones, qhov tsis muaj uas ua rau muaj kev nyuaj siab thiab insomnia. Piv txwv li, muab kev nyiam rau cov ntses boiled nrog zaub, nqaij ntshiv, thiab tag nrho cov nplej. Yog tias koj xav kom muaj khoom noj txom ncauj ua ntej yuav mus pw, nws yog qhov zoo dua los haus ib khob ntawm chamomile tshuaj yej, ib khob ntawm kefir lossis haus yogurt.

Nov yog qee cov zaub mov noj hmo lig los ntawm.

Multigrain porridge

Cov khoom xyaw

• 2 tablespoons barley;
• 2 tablespoons oats;
• 2 tablespoons bulgur;
• 1 khob mis nyuj muaj roj tsawg (Prostokvashino mis nyuj, 1.5% yog haum);
• 1 pinch ntawm cinnamon
• 2 tablespoons ntawm raisins;
• txiv ntseej thiab berries mus saj.

Kev npaj

Muab barley, oats, bulgur thiab mis nyuj nyob rau hauv ib lub tais thiab microwave rau 2 feeb. Ntxiv cinnamon thiab raisins, cua sov rau lwm feeb, ces ntxiv ceev thiab berries mus saj.

Lub teeb omelet nrog kua txob thiab tshuaj ntsuab

Cov khoom xyaw

• 3 qaib qe;
• 1 khob ntawm Prostokvashino mis nyuj, 2.5%;
• ntsev mus saj;
• 1 tswb kua txob;
• tshuaj ntsuab mus saj;
• 10 g ntawm butter "Prostokvashino", 72.5%;
• tshuaj ntsuab tshiab rau kho kom zoo nkauj.

Kev npaj

Sib tov qe thiab mis nyuj, sprinkle nrog ntsev, tsis txhob ntaus. Ntxiv kua txob thiab tshuaj ntsuab. Rosemary thiab basil yog cov kev xaiv zoo. Grease lub pwm thiab ncuav qhov sib tov rau hauv nws. Ci ntawm 180 ° C rau 30 feeb. Kho kom zoo nkauj nrog tshuaj ntsuab tshiab.

Curd casserole nrog txiv duaj

Cov khoom xyaw

• 300 g tsev cheese "Prostokvashino", 0%;
• 2 qe;
• 8 g ntawm vanilla qab zib;
• 3 tablespoons Prostokvashino qaub cream, 15%;
• 3 tablespoons hmoov;
• zaub roj - rau lubricating pwm;
• ib nrab txiv duaj.

Kev npaj

Nyob rau hauv ib lub tais, sib tov tsev cheese nrog yolks thiab vanilla qab zib. Tom qab ntawd ntxiv qaub cream thiab hmoov thiab sib tov. Yeej cov dawb nyias nyias thiab ntxiv rau qhov sib tov. Grease daim ntawv nrog zaub roj, faib lub loj tusyees thiab decorate nws nrog peach slices. Ci rau 40 feeb nyob rau hauv qhov cub preheated rau 160 ° C.

Tsev cheese nrog txiv hmab txiv ntoo

Cov khoom xyaw

• 100 g ntawm tsev cheese "Prostokvashino", 0%;
• 3 tablespoons zib mu los yog jam;
• ib tug puv tes ntawm txiv ntseej thiab txiv hmab txiv ntoo;
• prunes - rau kho kom zoo nkauj.

Kev npaj

Muab tag nrho cov khoom xyaw thiab garnish nrog prunes pieces.

Yog kuv noj zoo, kuv puas yuav poob phaus?

Feem ntau, tsis muaj kev ua si, koj yuav tsis tuaj yeem poob phaus - koj yuav tsum tsis tsuas yog tsim kom muaj kev noj haus, tab sis kuj xaiv qhov kev cob qhia.

Yog tias koj nquag ua kis las, ntxiv cov carbohydrates ntau rau koj cov zaub mov kom them nyiaj rau lub zog, xws li cov nplej nplej thiab txiv hmab txiv ntoo. Rau cov nqaij ntshiv, koj xav tau cov protein. Koj tuaj yeem noj nws ob qho tib si ua ntej thiab tom qab koj ua haujlwm, yog li nco ntsoov khaws cov kua txiv hmab txiv ntoo los yog kua txiv hmab txiv ntoo.

Noj 2-3 teev ua ntej chav kawm kom tsis txhob hnyav. Yog tias koj muaj khoom noj txom ncauj tsis pub dhau 40-50 feeb, xaiv Pre-Workout Nutrition: Yuav Ua Li Cas Ua Ntej Cov Khoom Noj Ua Ntej Cov Khoom Noj uas muaj carbohydrates ntau thiab cov protein tsawg.

Kuv yuav tsum ua txhaum txoj kev noj haus. Yuav ua li cas rau qhov no?

Qhov tseem ceeb tshaj plaws yog tsis txhob tso tseg txhua yam. Yog hais tias koj ib zaug gorged rau kib qos yaj ywm thaum hmo ntuj los yog tsis nco qab noj mov, nws tsis ua li cas. Cia li ua raws li koj cov cai ntawm kev noj mov tom ntej. Cia koj tus kheej ntxiv rau hmo ntuj - npaj pluas tshais thiab noj qab nyob zoo thaum sawv ntxov. Thiab yog tias koj raug caw mus rau ib tog twg uas muaj cov khoom noj tsis zoo, sim noj txiv ntoo, cheese thiab txiv hmab txiv ntoo es tsis txhob chips thiab haus dej ntau dua.