Rau cov kis las kom ua tiav lawv lub hom phiaj, kev noj zaub mov zoo yog qhov tseem ceeb raws li chav kawm ntawm cov tshuaj steroids thiab ua haujlwm hnyav hauv chav dhia ua si. Peb yuav qhia koj txog yuav ua li cas kev noj haus rau cov kis las yuav tsum zoo li hauv kab lus no. Cov ntsiab lus ntawm tsab xov xwm:
- Cov Ntawv Qhia Ncaws Pob
- Kev noj haus ntxiv
- Noj cov vitamins
Thaum kev cob qhia, cov kis las siv lub zog loj heev uas yuav tsum tau ua ntxiv. Tsis muaj kev noj zaub mov zoo thiab muaj txiaj ntsig, nws yuav nyuaj heev, yog tias tsis yooj yim sua, kom ua tiav cov txiaj ntsig siab. Nws yog tsim nyog tsom mus rau qhov sib npaug ntawm kev noj haus. Qee cov vitamins thiab minerals yog xav tau rau kev loj hlob ntawm cov leeg.
Khoom noj khoom haus rau cov kis las: ntawv qhia zaub mov
Hauv txhua qhov kev noj haus, kev noj zaub mov zoo yuav tsum yog ib feem me me, thiab kev noj zaub mov noj yog tsis muaj qhov tshwj xeeb. Thaum nruab hnub, tus kis las yuav tsum noj yam tsawg tsib zaug. Nov yog qhov piv txwv noj zaub mov, suav nrog cov zaub mov muaj txiaj ntsig tshaj plaws rau tus kis las lub cev:
- 8.25. Qe - 4 lossis 5 pcs, qos yaj ywm - 1 pc, zaub thiab qhob cij dub.
- 10.55. Nqaij qaib fillet - 250 grams, qhob cij dub, mov thiab zaub.
- 13.55. Ntses liab - 250 grams, buckwheat.
- 16.55. Nqaij nyuj (lean nqaij npuas lossis qaib ntxhw) - 200 grams, zaub thiab nplej zom.
- 19.55 Nws. Tsev cheese muaj roj tsawg - 250 grams, mis (yogurt, kefir).
- 22.55 Nws. Nqaij qaib fillet - 150 grams, zaub zaub thiab qhob cij dub.
Txoj haujlwm saum toj no yog kwv yees. Qhov tseem ceeb ntawm no tsis yog daim ntawv teev cov khoom noj uas tuaj yeem pom los ntawm cov zaub mov paub dua, tab sis lub sijhawm sib nrug ntawm noj mov. Nws yuav tsum nyob nruab nrab ntawm 2 thiab 2.5 teev. Yog tias peb tham txog cov khoom lag luam, tom qab ntawd nws yog qhov tsim nyog los txwv kev siv cov khoom lag luam ib nrab (hnyuv ntxwm, hnyuv ntxwm, thiab lwm yam). Lawv tsis ua rau kom hnyav nce, thiab tuaj yeem ua rau nws tsis zoo.
Kev noj zaub mov zoo rau cov kis las yuav tsum suav nrog cov zaub mov muaj protein ntau sib xyaw. Hauv rooj plaub thaum cov metabolism hauv siab, thiab cov rog hauv lub cev tsis sib sau, tom qab ntawd cov zaub mov yuav tsum muaj cov zaub mov nplua nuj nyob hauv cov protein thiab carbohydrates. Yog tias muaj rog ntau dhau, tom qab ntawd cov carbohydrates yuav tsum tau txwv, thiab cov khoom lag luam uas muaj qhov ntsuas glycemic siab yuav tsum tau siv hauv cov zaub mov. Nws tuaj yeem yog qe, nqaij qaib fillet, cereals, zaub, tsev cheese muaj roj tsawg, thiab lwm yam.
Ntxiv rau cov kis las
Puas yog cov khoom noj khoom haus tsim nyog hauv kev ncaws pob noj zaub mov? Thaum teb cov lus nug no, nws yuav tsum tau hais tam sim ntawd qhov pom tau zoo ntawm cov as -ham uas tsim nyog rau lub cev yog khoom noj.
Tsis muaj zaub mov ntxiv tuaj yeem hloov pauv qhov khoom noj muaj protein, rog thiab carbohydrates. Yog lawm, tsis muaj leej twg yuav hais tias cov tshuaj protein ntxiv, yog siv kom raug, tuaj yeem ua rau lub cev puas tsuaj, tab sis lawv yuav tsum tsuas yog siv los ua cov khoom siv ntxiv. Tab sis cov tshuaj twg yuav ua tau zoo tshaj plaws, koj yuav tsum saib hauv txhua kis.
Yog tias tus neeg ncaws pob xav kom poob phaus, tom qab ntawd cov protein sib xyaw (whey protein) yuav muaj txiaj ntsig zoo. Cov tshuaj ntxiv tuaj yeem siv tam sim no thaum nws yooj yim tshaj plaws rau cov kis las nws tus kheej. Piv txwv li, yog tias koj tsis tuaj yeem noj zaub mov raws li koj lub sijhawm teem tseg, tom qab ntawd cov khoom sib tov yuav los ua ke. Tsis tas li, yog tias koj rog dhau, koj yuav tsum tsis txhob siv cov tshuaj ntxiv uas muaj cov carbohydrates.
Tab sis thaum tsis muaj teeb meem zoo li no, koj tuaj yeem siv kev sib xyaw carbohydrate-protein kom nyab xeeb. Nws muaj kwv yees li 20% ntawm cov protein sib xyaw, thiab seem yog carbohydrates. Ib qho kev pabcuam ntawm cov tshuaj ntxiv no tuaj yeem hloov tag nrho cov pluas noj.
Noj cov vitamins
Koj puas xav tau cov vitamins? Ntawm no cov lus teb yuav tsis meej - noj cov vitamins xav tau! Lawv yog cov tseem ceeb heev rau cov metabolism hauv ib txwm muaj, thiab koj tsis tuaj yeem tsis kam coj lawv. Ntau tus neeg ncaws pob xav tias cov vitamins yuav tsum tsuas yog siv thaum lub caij nplooj ntoo hlav, tab sis qhov no tsis yog qhov tseeb. Qhov tseeb niaj hnub no yog qhov uas noj cov vitamins yuav tsum tau nqa tawm thoob plaws xyoo.
Amino acids tsis tseem ceeb dua rau tus kis las lub cev. Ua tsaug rau cov tshuaj no, cov protein ntuj tsim tawm hauv lub cev, uas yog qhov tsim nyog rau kev loj hlob ntawm cov leeg. Qhov loj tshaj plaws ntawm cov amino acids yog pom hauv qe, nqaij thiab mis.
Raws li koj tuaj yeem pom, lub cev xav tau ntau yam sib txawv, thiab qhov tseem ceeb tshaj plaws, yog zaub mov ntuj. Tsis muaj kev ntxiv, txawm tias qhov zoo tshaj plaws, tuaj yeem hloov cov zaub mov ntuj. Peb yuav tsum tsis txhob hnov qab txog cov vitamins, uas tseem yog qhov tseem ceeb rau lub cev.
Cov vis dis aus noj zaub mov ua kis las:
