Yuav Ua Li Cas Tso Rau A.M. Khiav

Zoo Siab

• Ntsuam xyuas rau

Q. Yog tias kuv noj ua ntej kuv khiav thaum sawv ntxov, kuv tau cramps. Yog tias kuv tsis ua, kuv hnov ​​nkees, thiab kuv paub tias kuv tsis ua haujlwm hnyav li kuv ua tau. Puas muaj kev daws teeb meem?

A: "Koj tej zaum yuav muaj lub sijhawm nyuaj vim tias tom qab tsis noj 10 lossis 12 teev, koj cov leeg tau txo lawv cov khw muag khoom ntawm glycogen, daim ntawv ntawm cov carbohydrates uas lawv vam khom rau lub zog," hais tias Barbara Lewin, RD, tus kws tshaj lij kev noj qab haus huv hauv Fort Myers, Florida, thiab tus tsim ntawm sports-nutritionist.com. Nws txoj kev daws teeb meem: Muaj ib lossis ob qhov kev pabcuam carb-piv txwv li, ob peb graham crackers lossis cov kua mis nyeem qaub qis nrog granola ua ntej mus pw rau pem hauv ntej thauj koj cov leeg nrog glycogen.

Tab sis kom ua tau zoo tshaj plaws, nws hais tias, koj yuav tsum muaj khoom noj txom ncauj hmo lig thiab ib pluag tshais. Lewin hais tias "Feem ntau cov poj niam uas tau ntsib kev phem kev noj qab haus huv ua ntej kev ua haujlwm ntxov- lossis kev ua haujlwm hnyav-siv fiber ntau lossis rog," Lewin hais. Qhov kev xaiv thaum sawv ntxov zoo dua: cov rog tsawg, cov zaub mov muaj fiber ntau, uas ua rau koj muaj zog sai tab sis tsis txhob ua rau koj hnov ​​plab. "Tsuas yog muaj lus Askiv muffin nrog jelly thiab ib nrab khob ntawm kev ua kis las haus 30 feeb ua ntej kev tawm dag zog yuav txaus los txhawb koj," nws hais. "Thiab qhov ntawd yuav ua rau cov calories uas koj hlawv."

Ntsuam xyuas rau