Yuav ua li cas noj nyob rau hnub ntawm kev siv zog siv zog

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

Ib txoj kev npaj noj zaub mov zoo tuaj yeem pab koj ua tiav koj cov hom phiaj kis las. James Collins tsim cov ntawv qhia zaub mov rau Arsenal footballers thiab UK Olympic khiav thiab pab pawg teb. Peb muab ntau lub tswv yim noj zaub mov raws li James cov lus qhia rau hnub koj tau teem sijhawm ua haujlwm hnyav.

Yog tias koj yuav mus ua haujlwm li ib teev lossis ua haujlwm nrog cov theem siab, tom qab ntawd txhawm rau ua kom koj lub siab ntev, koj yuav tsum tau nce me ntsis cov khoom noj khoom haus tuaj.

Lub hauv paus yog qhov nruab nrab ntawm cov protein thiab carbohydrates

Txhawm rau ntxiv cov nqaij glycogen khw muag khoom, koj tuaj yeem tso cai rau koj tus kheej me ntsis ntxiv carbohydrates rau pluas tshais thiab pluas su. Nws yog qhov zoo dua yog tias cov no yog cov khoom noj uas tsis muaj glycemic Performance index (GI):

• qhob cij whole wheat;
• wholemeal pasta;
• chickpeas, lentils;
• txiv apples, txiv kab ntxwv, avocados, apricots;
• txiv lws suav (tshiab thiab qhuav), dib, carrots, zaub qhwv, taum ntsuab;
• cov khoom noj siv mis.

Tab sis thaum yav tsaus ntuj, koj yuav tsum muab qhov nyiam rau cov tais diav uas tsis muaj carb.

Protein yuav tsum tau nqus mus rau hauv lub cev sib npaug nrog txhua pluas noj kom ntseeg tau tias cov nqaij ntshiv zoo li qub.

Lwm cov as-ham

Txhawm rau tswj hwm qib hemoglobin ib txwm, cov zaub mov muaj hlau yuav tsum suav nrog hauv cov ntawv qhia zaub mov txhua hnub:

• nqaij liab, offal;
• qe;
• legumes;
• zaub qhwv, spinach;
• txiv apples, apricots.

Thiab cov rog (polyunsaturated rog yog qhov zoo tshaj) yuav tsum tau ntxiv rau noj hmo uas tsis muaj carb.

Daim ntawv teev cov pluas noj rau hnub uas muaj lub cev ua haujlwm nruab nrab

Noj tshais

• Oatmeal nrog yogurt, pear thiab walnuts. Koj tuaj yeem sib tov txhua yam hauv ib lub tshuab yog tias koj nyiam qhov kev ntxhib los mos.
• Txiv lws suav basil omelet thiab whole grain toast. Toasts mus zoo nrog tom, los yog koj tuaj yeem ua cov qhaub cij nrog cov npaj ua omelet.

Noj hmo

• Soba (buckwheat noodles) nrog nqaij qaib thiab carrots. Soy sauce yog ib qho hnav khaub ncaws zoo heev.
• Rolls nrog avocado thiab salmon. Cov zaub mov classic ntawm cov khw noj mov Japanese tuaj yeem npaj los ntawm koj tus kheej.
• Nqaij nyuj nrog mov. Rau ib tug ntau savory saj, ntxiv teriyaki sauce, qhiav, dos thiab qej.

Noj hmo

• Lentils nrog taub dag thiab broccoli. Noj tag nrho cov khoom xyaw cais thiab sib tov nrog zaub roj.
• Grilled nqaij qaib mis. Nws yog zoo dua rau pre-marinate lub mis nyob rau hauv soy sauce nrog ntxiv ntawm txiv qaub kua txiv thiab qhiav.
• Sov zaub xam lav ntawm kib tofu, asparagus, nceb, zucchini, radish thiab carrots. Ntxiv ib co butter thiab soy sauce.
• Couscous nrog smoked mackerel thiab tshuaj ntsuab. Rau kev hnav khaub ncaws, muab vinegar, kua txiv kab ntxwv, suab thaj thiab qee cov roj txiv roj.

Khoom txom ncauj

• Qhuav apricots, pistachios, zib mu. Koj tuaj yeem noj nws tus kheej, lossis koj tuaj yeem ua lub zog tuav.
• Qaib ntxhw thiab avocado sandwich. Xaiv ib qho avocado uas yog mos txaus los kis rau ntawm qhob cij.