Yuav noj dab tsi tom qab khiav? Kev Noj Qab Haus Huv Kev Noj Qab Haus Huv

Kev khiav yog kev ua kis las noj qab haus huv. Ntau npaum li qhov koj noj ua ntej khiav, khoom noj khoom haus tom qab khiav yog ib yam tseem ceeb.

Nyob ntawm cov hom phiaj xws li kev poob phaus thiab cov leeg nqaij, cov khoom noj sib txawv muab cov txiaj ntsig sib txawv hauv qhov no.

Noj dab tsi tom qab khiav 

- Kom poob ceeb thawj

Kev tawm dag zog yog qhov tseem ceeb rau kev poob phaus thiab tseem ceeb tshwj xeeb tshaj yog rau kev poob phaus hauv lub sijhawm ntev.

Kev khiav yog ib qho kev tawm dag zog uas txhua tus tuaj yeem ua tau txhua qhov chaw, tsis tas siv cov khoom siv. Yog tias koj tab tom khiav kom poob phaus, koj tuaj yeem noj cov hauv qab no tom qab koj khiav.

beet zaub xam lav

beet Nws yog cov zaub mov muaj txiaj ntsig, muaj calorie tsawg, thiab tswj kev tshaib plab-nplua nuj zaub. Nws yog siab nyob rau hauv kev noj haus nitrates, cov tebchaw uas pab lub cev tsim nitric oxide, ib qho ntawm cov molecules tseem ceeb tshaj plaws rau cov hlab ntsha.

Cov kev tshawb fawb tau pom tias kev noj zaub mov nitrates los ntawm cov zaub uas muaj nitrate xws li beets, spinach, thiab arugula tuaj yeem txhim kho kev khiav haujlwm thiab ncua kev qaug zog.

Koj tuaj yeem noj beetroot zaub xam lav tom qab khiav, kom muaj protein ntau ntxiv nqaij qaib ve ntses liab Koj tuaj yeem ntxiv cov khoom noj xws li 

dib liab

nyiam txiv hmab txiv ntoo lub caij ntuj sov dib liabhmoov nplej tsis muaj calories thiab yog qhov zoo ntawm ob lub zog cog qoob loo - citrulline ve lycopene.

Zoo ib yam li kev noj haus nitrates, citrulline pab lub cev tsim nitric oxide thiab txo cov leeg mob los ntawm kev ncua kev qaug zog. Watermelon, uas muaj 91% dej los ntawm qhov hnyav, pab them nyiaj rau cov dej poob tom qab khiav.

Hummus thiab zaub nyoos

Neeg siabNws yog ib qho appetizer ua los ntawm ob peb cov khoom xyaw xws li chickpea txiv roj roj, qej, kua txiv qaub, thiab ntsev. Chickpeas yog qhov zoo ntawm cov protein.

Koj tuaj yeem ntxiv cov zaub uas tsis muaj calorie ntau ntau xws li carrots, tswb peppers, celery, radishes thiab cauliflower rau hummus.

Zaub omelet

Loaded nrog cov vitamins, minerals, noj qab nyob zoo cov rog thiab cov protein zoo, qe yog cov khoom noj muaj txiaj ntsig zoo.

Cov kev tshawb fawb pom tau hais tias noj tshais uas muaj qe tuaj yeem ua rau poob phaus thaum ua ke nrog cov khoom noj uas tsis muaj calorie.

Rau cov neeg uas khiav thaum sawv ntxov, omelet yog ib qho kev xaiv uas tuaj yeem noj rau pluas tshais. Sib tov nws nrog tshiab spinach, txiv lws suav, shredded cheese, dos thiab nceb kom noj qab nyob zoo, noj tshais.

Kua txiv los yog txiv tsawb nrog Peanut Butter

txiv apple thiab txiv tsawbflavored nrog txiv laum huab xeeb. Ntuj carbohydrates los ntawm cov txiv hmab txiv ntoo thiab roj los ntawm txiv laum huab xeeb ua haujlwm raws li kev zom zaub mov, tswj kev tshaib plab txhua hnub.

Txij li cov txiv laum huab xeeb muaj calorie ntau ntau, ceev faj tsis txhob haus ntau dhau.

- Txhim kho cov leeg

Khiav - ua ke nrog hnyav hnyav - pab hlawv calories ntxiv, tiv thaiv lub plawv mob, thiab tsim cov leeg. Yog tias koj lub hom phiaj yog los tsim cov leeg, cov khoom noj hauv qab no tuaj yeem nyiam tom qab khiav.

Chocolate mis nyuj

Chocolate mis nyujNws yog ib qho khoom noj haus. Nws tau ntim nrog cov khoom noj muaj txiaj ntsig zoo thiab cov carbohydrates ceev nrawm rau cov nqaij ntshiv thiab lub zog refueling.

Kev tshawb fawb 5-lub lim tiam hauv cov tub ntxhais hluas tau pom tias cov mis nyuj chocolate ua rau 12,3% nce lub zog thaum lub sijhawm ua haujlwm piv rau cov dej haus carbohydrate.

whey protein shake

Protein shakes yog qhov kev xaiv zoo tshaj plaws rau ntau tus neeg uas xav tsim cov leeg. whey protein, Nws yog ib qho kev xaiv zoo tshaj plaws rau kev tsim cov leeg nqaij tom qab kev tawm dag zog.

Lub cev sai sai digests thiab absorbs no mis nyuj protein.

Piv nrog rau lwm hom protein hmoov xws li casein lossis soy, whey protein muaj ntau dua ntawm cuaj qhov tseem ceeb amino acids uas lub cev xav tau los ncaws pib cov leeg nqaij. 

Grilled nqaij qaib nrog zaub

Nqaij qaib yog cov khoom noj muaj txiaj ntsig, lean protein. Koj tuaj yeem ntxiv zaub xws li zaub qhwv, zaub qhwv, nceb, zucchini, thiab asparagus rau cov nqaij qaib thiab noj lawv los tsim cov leeg tom qab khiav. 

Tsev cheese thiab txiv hmab txiv ntoo

Tsev cheese yog qhov zoo tshaj plaws ntawm cov protein thiab calcium. Nws kuj tseem muaj sodium ntau, ib qho electrolyte poob los ntawm hws thaum ua si.

Rau cov tshuaj antioxidants ntxiv, noj cov txiv hmab txiv ntoo tshiab uas muaj cov vitamins thiab minerals nrog tsev cheese.

Pea protein hmoov

Pea protein hmoov yog qhov kev xaiv zoo rau kev tsim cov leeg nqaij tom qab khiav los ntawm kev nce koj cov protein kom tsawg. Txhawm rau sau cov txiaj ntsig ntawm cov txiv laum huab xeeb, sib tov 1-2 cov hmoov nplej nrog dej, mis nyuj, los yog lwm hom mis nyuj uas muaj kuab lom kom txog thaum hmoov.

Energizing zaub mov tom qab sawv ntxov khiav

Kev khiav yog ib qho haujlwm nyuaj. Cov neeg uas khiav txhua tag kis sawv ntxov siv ntau lub zog thiab lub zog. khiav; Tsis tsuas yog nws hlawv ntau calories, nws tseem ua rau koj ua tsis taus pa thiab qaug zog.

Kev khiav txhua txhua sawv ntxov yog qhov zoo rau kev noj qab haus huv thiab tshwj xeeb tshaj yog poob phaus, cov lus nug yog noj dab tsi tom qab sawv ntxov khiavd.

Qaib mis

Nqaij qaib mis muaj calories tsawg heev thiab suav tias yog ib qho kev noj qab haus huv zoo tshaj plaws rau txhua pluas noj ntawm ib hnub. Nws tuaj yeem ua tau yooj yim los ntawm kev sib xyaw nrog cov txuj lom.

 Noj nqaij qaib ua ntej khiav. Thaum koj rov qab los ntawm koj qhov kev khiav, rov ua dua thiab noj.

Raws li koj paub, pluas tshais yog pluas mov tseem ceeb thiab yuav tsum yog cov khoom noj muaj txiaj ntsig tshaj plaws ntawm cov pluas noj. Koj tuaj yeem noj nqaij qaib mis nrog mov xim av. Nws ua rau koj puv sijhawm ntev thiab koj tsis muaj kev noj zaub mov ntau dhau rau hnub so.

Cov txiaj ntsig: Nqaij qaib muaj selenium, uas txo cov kev pheej hmoo ntawm kev mob caj dab tom qab hauv lub neej.

Salmon

Thaum nws los txog rau nqaij nruab deg, yuav tsis muaj lwm txoj kev zoo dua rau salmon. Ntim nrog omega 3 fatty acids thiab antioxidants, salmon tso cai rau lub cev rov qab sai.

Koj tuaj yeem ua noj salmon fillets nrog qos yaj ywm ci thiab boiled zaub. Ntxiv me ntsis roj txiv roj rau kev noj qab haus huv ntxiv.

Cov txiaj ntsig: Salmon txhim kho lub hlwb ua haujlwm thiab txo tus nqi ntawm kev txawj ntse hauv cov neeg laus.

tsawb

Carbs muaj qhov phem rap, tab sis tsis yog ntawm cov neeg khiav dej num. Txhua tus neeg khiav dej num lossis cov neeg ncaws pob yuav tsum noj cov carbohydrates kom txaus kom lawv lub zog.

Txiv tsawb yog ib qho zoo tshaj plaws thiab noj qab haus huv qhov chaw ntawm carbohydrates. Koj tuaj yeem noj tau txiv tsawb noj qab haus huv es tsis txhob noj txiv hmab txiv ntoo ib leeg.

Sib tov cov khoom xyaw nrog skim mis nyuj, txiv tsawb thiab strawberry nyob rau hauv ib tug blender thiab cia nws so li ob feeb. Koj tuaj yeem ntxiv qee cov kua txiv qaub raws li koj saj.

Cov txiaj ntsig: Txiv tsawb yog ib qho tshwj xeeb sib xyaw ntawm cov vitamins, minerals thiab carbohydrates uas txhim kho kev ua siab ntev ntawm cov neeg ncaws pob.

Txiv hmab txiv ntoo zaub xam lav

Txiv hmab txiv ntoo yog qab zib, muaj kua thiab ib qho zoo heev ntawm cov vitamins. Noj txiv hmab txiv ntoo thiab dej haus tom qab khiav thaum sawv ntxov yog qhov zoo rau kev noj qab haus huv.

Koj tuaj yeem noj txiv kab ntxwv, txiv apples, blackberries thiab txiv kab ntxwv qaub. Lawv muaj antioxidants thiab zoo meej rau noj tshais noj qab haus huv. 

Cov txiaj ntsig: Cov txiv hmab txiv ntoo zoo li txiv hmab txiv ntoo thiab kiwi muaj cov antioxidants thiab fiber ntau uas tswj cov ntshav siab thiab txhim kho lub plawv.

zaub

Noj zaub yog lub tswv yim noj qab haus huv los pib lub hnub nquag. Nws muaj cov antioxidants, proteins, vitamins thiab minerals uas yuav ntxiv dag zog rau lub cev, pab tsim cov nqaij ntshiv thiab ntxiv dag zog rau kev tiv thaiv.

Koj tuaj yeem noj zaub xws li lettuce, broccoli thiab carrots nyoos. Koj tuaj yeem ua cov qhaub cij nrog cucumbers thiab txiv lws suav. Koj tuaj yeem ntxiv ib lub qe tawv nqaij rau cov protein ntxiv.

Cov txiaj ntsig: Noj zaub xws li celery tuaj yeem txo cov ntshav siab, thiab noj Brussels sprouts tuaj yeem tiv thaiv kev loj hlob ntawm cov qog nqaij hlav cancer.

Almond

AlmondNws yog qhov zoo tshaj plaws ntawm cov tshuaj antioxidants thiab paub tias txo cov roj cholesterol, tshwj xeeb tshaj yog tias noj tsis tu ncua.

Almonds yog cov khoom noj uas nyiam cov neeg khiav dej num. Tab sis tau kawg, koj tsis tuaj yeem muaj almonds rau pluas tshais tom qab khiav. Koj tuaj yeem haus nws los ntawm kev ntxiv rau hauv lub tais cereal.

Cov txiaj ntsig: Almonds yog qhov zoo rau daim tawv nqaij. Nws txo cov kev pheej hmoo ntawm tag nrho cov kab mob ua rau lub neej los ntawm kev ua kom muaj zog ntxiv nrog cov vitamins thiab minerals.

Rolled oats

Rolled oats Nws yog ib qho khoom noj zoo tagnrho rau cov neeg khiav dej num. Nws muaj cov protein ntau, fiber ntau thiab carbohydrates. Fiber yuav ua rau koj xav tias tag nrho, yog li tiv thaiv overeating.

Txawm li cas los xij, yog tias koj pom qhov saj ntawm oatmeal dhau lawm, koj tuaj yeem ntxiv cov txiv hmab txiv ntoo ntawm koj xaiv kom nws ntau flavorful thiab edible. Ib qho ntxiv ntawm oatmeal yog tias nws txo qis cov roj cholesterol.

Cov txiaj ntsig: Oats muaj fiber ntau, uas pab txo qis cov roj cholesterol.

Yogurt

YogurtNws yog khoom noj txom ncauj qab rau txhua tus neeg ncaws pob. Yog tias koj khiav 45 feeb lossis ib teev, nws raug nquahu kom haus yogurt tom qab khiav. Yogurt tau ntim nrog cov protein thiab tuaj yeem txaus siab nrog cov txiv hmab txiv ntoo thiab almonds rau ntxiv tsw.

Cov txiaj ntsig: Yogurt muaj cov kab mob metabolic-boosting protein uas pab tsim cov nqaij ntshiv thiab hlawv calorie ntau ntau.

Vim li ntawd;

Kev khiav yog ib qho kev tawm dag zog uas ntau tus neeg nyiam. “Noj dab tsi tom qab khiavCov lus teb rau lo lus nug ” yuav txawv nyob ntawm koj lub hom phiaj.

Yog tias koj tab tom khiav kom poob phaus, koj yuav tsum noj cov zaub mov uas tsis muaj calories, thiab ua kom cov leeg nqaij, koj yuav tsum tig mus rau cov khoom noj uas muaj protein ntau.