10 yam khoom noj zoo tshaj plaws kom nce cov leeg mob

Zoo Siab

• 10 cov khoom noj kom nce cov leeg mob
• Cov zaub mov zoo ntawm cov zaub mov rau hypertrophy
• Tshuaj ntxiv kom nce cov leeg mob

Piv txwv li cov zaub mov kom nce cov leeg nqaij yog cov nplua nuj nyob hauv cov nqaijrog xws li nqaij, qe thiab legumes xws li taum pauv thiab txiv laum huab xeeb. Tab sis ntxiv rau cov protein, lub cev kuj tseem xav tau ntau lub zog thiab cov rog zoo, uas muaj nyob hauv cov zaub mov xws li salmon, tuna thiab avocado.

Cov zaub mov no pab muab lub zog ntau rau kev cob qhia thiab muab cov protein rau kev tsim cov leeg nqaij, pab txhawb cov leeg ntshav hauv lub cev.

10 cov khoom noj kom nce cov leeg mob

Cov zaub mov zoo tshaj plaws kom nce cov leeg nqaij uas tsis tuaj yeem ploj los ntawm kev noj ntshav siab yog:

1. Nqaij qaib: nws yog nplua nuj nyob rau hauv cov protein thiab yooj yim siv nyob rau hauv ob qho tib si zaub mov tseem ceeb thiab khoom noj txom ncauj;
2. Nqaij: txhua txhua cov nqaij yog cov nplua nuj nyob hauv cov protein thiab hlau, cov as-ham uas txhawb kev kub siab thiab ua kom cov pa oxygen ntxiv hauv cov leeg nqaij;
3. Salmon: ntxiv rau cov protein, nws yog nplua nuj nyob hauv omega 3, rog zoo nrog cov nyhuv los tiv thaiv, uas pab hauv cov leeg rov qab;
4. Qe: Ntxiv rau kev ua ib qhov txiaj ntsig zoo ntawm cov protein, nws tseem muaj cov hlau thiab B vitamins, uas ua kom cov pa oxygenation ntawm cov leeg thiab txhawb lawv txoj kev loj hlob;
5. Cheese: tshwj xeeb tshaj yog cov rog uas muaj rog, xws li cov mines thiab rennet, vim lawv tau nce cov calories ntau hauv cov zaub mov noj thiab tseem muaj protein ntau;
6. Txiv laum huab xeeb: nplua nuj nyob rau hauv cov protein B thiab vitamins, ntxiv rau cov tshuaj tiv thaiv kab mob uas nyiam cov leeg rov qab los tom qab ua haujlwm tiav;
7. Tuna ntses: nplua nuj nyob hauv omega-3 thiab yooj yim siv, nws yog qhov khoom noj ntawm cov protein thiab cov rog zoo uas tuaj yeem siv rau hauv cov khoom noj txom ncauj lossis tom qab ua haujlwm;
8. Avocado: qhov zoo tshaj plaws ntawm cov calories thiab cov rog zoo, ua kom ntau ntxiv ntawm lub zog thiab cov tshuaj tua kab mob ntawm lub txaj. Nws tuaj yeem muab ntxiv rau hauv cov zaub xam lav noj su lossis hauv cov vitamins hauv lub sijhawm ua ntej lossis tom qab ua haujlwm tiav;
9. Mis: nplua nuj nyob hauv cov protein, calcium, phosphorus thiab magnesium, cov zaub mov muaj zog tseem ceeb los txhawb cov leeg nqaij thiab ua kom muaj kev kawm ntxiv;
10. Taum: qhov zoo ntawm cov zaub protein, nws tau txais txawm tias thaum noj nrog mov hauv cov zaub mov tseem ceeb, vim nws muab cov tshuaj amino zoo sib xyaw rau cov leeg.

Qhov zoo tshaj plaws hauv kev noj haus kom nce cov leeg nqaij yog txhua qhov zaub mov muaj cov protein zoo, thiab nws yuav tsum muaj cov khoom noj xws li cheese, qe, yogurt thiab nqaij hauv cov khoom noj txom ncauj. Cov tswv yim no muab cov txiaj ntsig zoo ntawm cov amino acids rau cov leeg thawm hnub, txhawb zog hypertrophy. Saib cov npe ua tiav ntawm: Cov khoom noj muaj protein ntau.

Saib cov yees duab thiab saib yuav ua li cas nce cov nqaij:

Cov zaub mov zoo ntawm cov zaub mov rau hypertrophy

Cov lus hauv qab no qhia txog cov calories, protein thiab rog rau 10 yam khoom noj uas qhia txog kev kub siab:

Cov zaub mov no tau yooj yim rau hauv koj cov zaub mov noj txhua hnub, thiab yuav tsum tau noj nrog rau qhov zoo ntawm cov carbohydrates, xws li mov, nplej zom nplej, txiv hmab txiv ntoo thiab cov ncuav ci cij.

Tshuaj ntxiv kom nce cov leeg mob

Cov tshuaj siv ntau tshaj plaws kom nce cov leeg nqaij yog Whey Protein, uas yog tsim los ntawm whey protein, thiab Creatine, uas yog cov amino acid compound uas ua haujlwm ua lub zog txuag rau cov leeg thiab txhawb nws lub siab.

Nws yog ib qho tseem ceeb kom nco ntsoov tias cov no thiab lwm yam kev pabcuam ntxiv yuav tsum tau noj raws li cov khoom noj khoom haus qhia, uas yuav qhia tau qhov twg yog qhov zoo tshaj plaws thiab siv npaum li cas raws li cov yam ntxwv thiab hom kev kawm ntawm txhua tus neeg. Kawm ntxiv hauv: Pab ntxiv rau cov leeg nqaij.