Noj kom tau cov nqaij leeg

Zoo Siab

• Yuav ua li cas kom nce cov leeg
• 1. Noj ntau tshaj calories kom ntau dua li koj siv
• 2. Tsis txhob tseg pluas noj
• 3. Noj cov protein ntau
• 4. Noj cov rog kom zoo
• 5. Haus dej kom ntau
• 6. Noj tsawg kawg yog 2 txiv hmab txiv ntoo nyob rau ib hnub
• 7. Tsis txhob muaj suab thaj thiab zaub mov ua

Kev noj zaub mov kom ua kom cov leeg mob muaj zog nrog rau cov tswv yim xws li kev noj zaub mov ntau dua li koj siv, ua kom muaj protein ntau nyob rau nruab hnub thiab noj cov rog kom ntau. Ntxiv rau kev noj zaub mov ntxiv, nws tseem yog ib qho tseem ceeb rau kev ua haujlwm tsis tu ncua uas yuav tsum muaj ntau cov leeg nqaij, vim qhov no txoj kev cuam tshuam kev kub siab rau lub cev.

Nws tseem yog ib qho tseem ceeb kom nco ntsoov tias txhawm rau nce rog thiab poob cov roj thaum tib lub sijhawm, ib qho yuav tsum zam kom tsis txhob noj cov piam thaj, cov hmoov nplej dawb thiab cov khoom lag luam, vim lawv yog cov hom phiaj tseem ceeb hauv kev tsim cov rog hauv lub cev.

Cov ntawv qhia ua kom nce cov nqaij tawm txawv raws li qhov sib zog ua tawm dag zog thiab qhov loj me, poj niam txiv neej thiab hnub nyoog ntawm txhua tus neeg, txawm li cas los xij cov lus hauv qab no muab ib qho piv txwv ntawm cov ntawv qhia kom nce rau cov leeg nqaij:

Nws yog ib qho tseem ceeb uas yuav tsum nco ntsoov tias tsuas yog tom qab kev ntsuam xyuas nrog tus neeg noj zaub mov hauv tsev yog nws tuaj yeem paub tias puas yuav tsum tau ntxiv cov roj ntsha ntxiv kom nce cov leeg nqaij, vim tias kev siv ntau dhau ntawm cov khoom no tuaj yeem cuam tshuam kev noj qab haus huv. Ntxiv rau, rau cov ntawv qhia zaub mov no los pab hauv kev ua kom cov leeg nqaij, nws yog qhov tseem ceeb uas yuav cuam tshuam nrog kev coj ua ntawm lub cev ua ntu zus thiab mob siab rau.

Saib cov yeeb yaj kiab hauv qab no thiab kawm paub yuav ua li cas kom muaj cov zaub mov muaj protein nyob hauv koj cov zaub mov:

Yuav ua li cas kom nce cov leeg

Txhawm rau kom nce cov nqaij leeg nws yog qhov tseem ceeb yuav tsum tau them sai sai rau cov calories ntau uas tau noj thaum nruab hnub, hom zaub mov, cov dej uas tau noj thiab qhov zaus thiab qhov siv ntawm lub cev. Nov yog 7 kauj ruam los ua kom koj cov txiaj ntsig tau:

1. Noj ntau tshaj calories kom ntau dua li koj siv

Kev siv cov calories ntau tshaj qhov koj siv yog qhov tseem ceeb kom nce cov nqaij hauv lub cev sai dua, vim tias cov calories ntau dhau, nrog rau koj qhov kev tawm dag zog, yuav ua rau koj nce koj cov leeg. Txhawm rau kom paub seb koj yuav tsum tau noj pes tsawg calories hauv ib hnub, sim ntsuas ntawm lub laij hauv qab no:

2. Tsis txhob tseg pluas noj

Tsis txhob noj zaub mov noj yog qhov tseem ceeb kom nws tuaj yeem ncav cuag txhua qhov kev ntsuas tsim nyog thaum nruab hnub, tsis muaj kev txhawb nqa qhov ploj ntawm cov nqaij ntshiv thaum lub sijhawm yoo ntev. Qhov tsim nyog, 5 mus rau 6 pluas noj nyob rau hauv ib hnub yuav tsum ua, nrog kev saib xyuas tshwj xeeb thaum noj tshais, ua ntej thiab tom qab ua haujlwm.

3. Noj cov protein ntau

Kev noj cov protein ntau yog qhov tsim nyog yuav tsum tau tso cai rau cov leeg kev loj hlob, thiab nws yog ib qho tseem ceeb uas cov zaub mov muaj protein ntau tau faib rau txhua hnub, thiab tsis nyob hauv tsuas yog 2 lossis 3 pluas noj xwb. Cov zaub mov no yog feem ntau ntawm cov tsiaj keeb kwm, xws li nqaij, ntses, nqaij qaib, tshij, qe thiab mis nyuj thiab khoom noj siv mis, tab sis cov nqaijrog kuj tseem pom cov zaub mov muaj txiaj ntsig zoo hauv cov khoom noj xws li taum pauv, taum pauv, lentils, txiv laum huab xeeb thiab taum qaib.

Ntxiv rau, qee zaum qee zaum yuav tsum siv cov tshuaj ntxiv rau protein, xws li whey protein thiab casein, tshwj xeeb tshaj yog siv rau tom qab tawm dag zog lossis ua kom nce zaub mov muaj txiaj ntsig ntawm cov zaub mov muaj protein tsawg thawm hnub. Saib 10 hom tshuaj zoo tshaj plaws kom nce cov leeg mob.

4. Noj cov rog kom zoo

Rov qab mus rau qhov uas xav txog, kev noj cov zaub mov zoo yuav pab txo cov tsub zuj zuj ntawm cov rog hauv lub cev thiab tseem ua rau kev nce cov calories ntau hauv cov zaub mov kom nce mus rau cov leeg nqaij. Cov rog no yog muaj nyob hauv cov khoom noj xws li avocado, txiv roj roj, txiv ntseej, txiv laum huab xeeb, txiv laum huab xeeb, flaxseed, txiv ntseej, txiv ntoo, hazelnuts, macadamia, ntses xws li tuna, sardines thiab salmon.

Ib hnub, cov zaub mov no tuaj yeem muab ntxiv rau cov khoom noj txom ncauj xws li cov khoom noj crepe, haum cov ncuav qab zib, kua mis nyeem qaub, cov vitamins thiab cov zaub mov tseem ceeb.

5. Haus dej kom ntau

Haus dej kom txaus yog ib qho tseem ceeb los txhawb kev mob ntshav siab, vim hais tias kom cov leeg lub cev loj tuaj, yuav tsum muaj dej ntau kom puv lawv qhov loj dua. Yog tias tsis muaj dej txaus, qhov nce hauv cov leeg yuav ua rau qeeb thiab nyuab dua.

Ib tus neeg muaj hnub nyoog noj qab haus huv yuav tsum haus dej tsawg kawg 35 ml dej rau ib zaug ib phaus. Yog li, tus neeg uas lub cev hnyav 70 kg yuav tsum haus dej tsawg kawg 2450 ml ntawm ib hnub, nws yog ib qho tseem ceeb kom nco ntsoov tias cov khoom noj khoom haus lossis dej qab zib tsis suav rau hauv tus lej no, xws li dej haus thiab dej cawv.

6. Noj tsawg kawg yog 2 txiv hmab txiv ntoo nyob rau ib hnub

Noj tsawg kawg 2 cov txiv hmab txiv ntoo hauv ib hnub yog qhov tseem ceeb kom tau txais cov vitamins thiab minerals uas txhawb cov leeg rov qab los tom qab kev cob qhia, nyiam sai dua thiab ntau dua cov nqaij hypertrophied ua kom rov zoo dua.

Tsis tas li ntawd, cov vitamins thiab cov zaub mov muaj nyob hauv cov txiv hmab txiv ntoo thiab zaub yog qhov tseem ceeb rau kev cuam tshuam cov leeg nqaij, txo qhov kev xav tias qaug zog thaum kawm thiab ua kom lub cev muaj zog.

7. Tsis txhob muaj suab thaj thiab zaub mov ua

Tsis txhob noj zaub mov qab zib thiab ua zaub mov noj yog qhov tseem ceeb kom tsis txhob txhawb cov rog hauv lub cev, tshwj xeeb tshaj yog cov zaub mov kom nce mus rau lub cev twb muaj calories ntau dhau. Yog li, txhawm rau tiv thaiv qhov hnyav los ntawm kev ua los ntawm cov rog, nws yog ib qho tsim nyog yuav tsum tau tshem tawm cov zaub mov noj xws li qab zib, khaub noom, ncuav ci, ci, zaub mov ceev, hnyuv ntxwm, hnyuv ntxwm, nqaij npuas kib, cheddar cheese thiab nqaij npua los yog nqaij npua

Cov zaub mov no yuav tsum tau sib pauv rau cov qhob cij wholemeal, ncuav qab zib thiab khaub noom wholegrain, cov cheeses xws li rennet, mines thiab mozzarella, qe, nqaij thiab ntses.