Tus Sau: Robert Simon
Hnub Kev Tsim: 24 Lub Rau Hlis Ntuj 2021
Hloov Hnub: 11 Lub Kaum Ib Hli Ntuj 2024
Anonim
Military Tactical Watches - Top 10 Toughest Military G-Shock Watches for Tactical & Outdoors
Daim Duab: Military Tactical Watches - Top 10 Toughest Military G-Shock Watches for Tactical & Outdoors

Zoo Siab

Qee tus tuaj yeem tuaj yeem ua hmo ua ntej.

Peb txhua tus muaj thaum sawv ntxov zoo nkauj thaum nws mloog zoo li koj tab tom khiav ib ncig sim ua ntau yam thaum tib lub sijhawm. Thiab nyob rau tag kis no, noj tshais noj qab nyob zoo feem ntau poob ntawm txoj kev. Koj txawm yog cua tsawm ua tshais ua rau koj tshaib plab ib teev tom qab los yog hla kev noj tshais tag nrho.

Pib koj lub hnub nrog kev noj zaub mov kom tsis muaj plhaw-rau noj yog qhov cwj pwm zoo rau kev noj qab haus huv ntev. Qhov no yog qhov tseeb tshwj xeeb tshaj yog thaum koj sawv ntxov suav nrog cov zaub mov noj plawv zoo uas muaj cov tshuaj fiber, antioxidants, thiab omega-3s.

Thaum lub siab mob yog qhov ua rau kev tuag ntawm ob tus txiv neej Asmeskas thiab poj niam, koj li kev noj haus tuaj yeem ua raws li ib txoj kev xaiv lub neej los pab txo koj txoj kev pheej hmoo.


Yog li, koj yuav ua li cas koj thiaj li saib xyuas koj lub siab thaum tab tom hla thaum sawv ntxov uas muaj kev ntxhov siab? Txhawm rau muab qee lub tswv yim, Kuv tau muab plaub yam khoom noj kom sai, plawv-zoo, qee qhov koj tuaj yeem npaj ua ntej.

Sov Papaya Noj tshais Cereal

Daim ntawv qhia no yog xaiv txhawm! Papaya thiab qav oats muaj lub plawv-zoo fiber ntau, cov zaub mov, thiab me me ntawm cov nroj tsuag-raws li cov protein. Tsis txhob hais txog cov kua txiv ntoo yog nplua nuj nyob rau hauv cov vitamin C. Koj kuj tseem tuaj yeem ua ntau qhov ntawm no kom muaj pluas tshais npaj mus rau lub lim tiam tag nrho.

Liab loj: 1

Lub sijhawm ua noj: 10 feeb

Cov khoom xyaw

  • 1/2 khob khob oats
  • 1 / 2–1 khob dej kub (nyob ntawm seb koj xav kom koj cov cereal tuab npaum li cas)
  • khiav ceev ntawm cinnamon
  • 1/2 khob txiv maj phaub yogurt
  • 1/2 khob tshiab papaya
  • 1/4 khob granola
  • 1 daus ntawm vanilla cog-based protein (yeem)

Cov Lus Qhia

  1. Ua ke sib tov oats, txiv kab ntxwv, thiab dej kub hauv saucepan.
  2. Ua noj nyob rau hauv lub qhov cub rau 5-10 feeb, los yog kom txog thaum thickened.
  3. Hauv ib lub tais liab, ntxiv cov txiv maj phaub yogurt, papaya tshiab, thiab granola.

Blueberry thiab Cacao Chiaseed paj npleg

Chiaseed cov pas dej yog qhov kev noj tshais zoo vim tias lawv tau yooj yim pov ua ke hmo ua ntej thiab khaws cia rau hauv lub tub yees kom muaj khoom noj thiab nrawm thaum sawv ntxov.


Chia cov noob yog qhov zoo ntawm cov tshuaj fiber ntau thiab omega-3s thiab muaj me me ntawm cov nroj tsuag-based protein. Cacao nibs yog nplua nuj ntawm magnesium, ib qho tseem ceeb ntxhia pob zeb uas ua lub luag haujlwm hauv ntau tshaj 300 lub enzymes siv rau hauv cov txheej txheem tseem ceeb xws li synthesizing DNA, RNA, thiab cov protein.

Raws li daim ntawv qhia sab, pia nia chiaseed tuaj yeem khaws cia rau hauv cov thawv ntim hauv airtight hauv lub tub yees kom txog li ib lub lim tiam.

Pab: 2

Lub sijhawm ua noj: 20 feeb

Cov khoom xyaw

  • 1 khob chia noob
  • 2 khob tsis muaj mis nyuj (sim ua kua txiv almond, cashew, lossis txiv maj phaub mis)
  • 1/2 khob txiv duaj xiav tshiab
  • 1/4 khob cacao nyoos nibs
  • qab zib rau saj, zoo li maple phoov los yog zib ntab hauv zos (yeem)

Cov Lus Qhia

  1. Sib xyaw ua ke chia noob, mis tsis-mis, thiab xaiv cov qab zib thiab cia zaum hauv lub tub yees rau li 20 feeb kom txog thaum gel ntawv. Do qee lub sijhawm thaum lub sijhawm no.
  2. Nco tseg: Koj tuaj yeem ua koj chiaseed paj npleg tuab dua los ntawm kev txo cov kua. Ntxiv cov kua ntau kom nws ua kom nws nyias nyias dua. Yog tias koj siv cov txiv maj phaub mis puv, ua cov paj npleg yuav tuab heev.
  3. Sab saum toj nrog cov tshiab blueberries thiab cacao nibs.

Txiv maj phaub thiab Berry Quinoa Porridge

Xav tias quinoa tsuas yog rau cov tais diav savory? Xav rov! Quinoa yog thev naus laus zis noob, tab sis nws ua zoo li pob kws. Nws yog cov nplua nuj hauv fiber, protein, thiab cov zaub mov. Qhov txiaj ntsig ntawm kev ua rau lub rwj thaum sawv ntxov uas siv quinoa yog tias nws tuaj yeem ua hmo ntuj ua ntej, thiab tom qab ntawd koj tuaj yeem rov rhaub nws dua tag kis.


Pab: 1

Lub sijhawm ua noj: 10 feeb

Cov khoom xyaw

  • 1/2 khob quinoa plaub ya ri
  • 1 khob dej
  • 1/2 khob puv roj txiv maj phaub mis
  • 1 tbsp. maple phoov
  • 2 tbsp. hemp noob
  • kua txiv ntawm 1/2 txiv qaub
  • de ntawm hauv av cinnamon
  • 1/2 khob raspberries tshiab
  • 1/4 khob txiv maj phaub plaub ya ri

Cov Lus Qhia

  1. Sib tov dej thiab quinoa plaub ya ri hauv saucepan. Ua noj rau ntawm nruab nrab kub kom txog thaum flakes mos. Ntxiv cov txiv maj phaub mis thiab ua noj kom txog thaum cov porridge tuab.
  2. Do hauv maple phoov, tshuaj hemp, thiab kua txiv txiv qaub.
  3. Ib zaug ntxiv, nyob ntawm hom uas koj siv, lub sijhawm ua noj ua haus tuaj yeem siv nyob txhua qhov chaw ntawm 90 vib nas this txog 5 feeb.
  4. Sab saum toj nrog av cinnamon, cov txiv duaj tshiab, thiab muab cov txiv maj phaub ci pov tseg.

Quav Cawv Cov Tshuaj Qab Zib Cov Khoom Qab Zib Cov Qos Liab

Kev haus luam yeeb salmon yog qhov tseem ceeb ntawm cov protein thiab omega-3s. Noj zaub mov ntau nyob rau hauv omega-3 fatty acids yuav txo qis triglycerides thiab ntshav siab, uas tuaj yeem txo qis kev pheej hmoo ntawm kev mob plawv. Omega-3 fatty acids kuj tseem tuaj yeem txo qhov mob thiab txhim kho kev mob plawv thiab kev noj qab haus huv tag nrho.

Pab: 4

Lub sijhawm ua noj: 15-20 feeb

Cov khoom xyaw

  • 1 lub qos loj
  • 1 tbsp. dawb paug hummus
  • 4 oz. haus salmon
  • Dijon mustard mus saj
  • tshiab parsley rau garnish

Cov Lus Qhia

  1. Hlob cov qos loj ntev ua ib daim ntev li 1 / 4- nti.
  2. Tso cov qos rau hauv lub qos rau hauv lub ci ci rau hauv siab li 5 feeb lossis ua kom txog thaum siav. Koj yuav tsum tau sau cov npluav ntau ntau nyob ntawm qhov ntev ntawm koj cov teeb ci lub teeb.
  3. Sab saum toj nrog hummus thiab Dijon mustard. Txheej cov nqaij ntses salmon nyob sab saum toj thiab ua tiav nrog cov zaub txhwb qaib tshiab.

Pluas Noj Ua Si: Txhua Hnub Noj Tshais

McKel Hill, MS, RD, yog tus tsim ntawmKhoom Noj Khoom Haus Sawb, lub vev xaib muaj txiaj ntsig kev noj qab haus huv tau tshwj xeeb los ua kom muaj kev nyab xeeb zoo rau cov poj niam nyob thoob qab ntuj los ntawm kev ua zaub mov noj, lus qhia txog kev noj zaub mov zoo, kev tawm dag zog, thiab lwm yam. Nws phau ntawv qhia ua zaub mov, “Khoom noj khoom haus tsis muaj hleb,” yog neeg muag khoom zoo tshaj plaws hauv tebchaws, thiab nws tau tshaj tawm hauv xov xwm Fitness Magazine thiab Women’s Health Magazine.

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