5 lub tswv yim pub mis kom tswj hwm mob hawb pob
Zoo Siab
- 1. Noj cov khoom noj tiv thaiv kab mob
- 2. Noj protein ntau
- 3. Ua kom muaj dej ntau ntxiv
- 4. Txo cov piam thaj kom tsawg
- 5. Txo kev noj zaub mov ntau nyob hauv omega-6
- Cov ntawv qhia zaub mov rau hawb pob
Txij li thaum mob hawb pob yog kab mob uas ua rau muaj mob ntawm txoj hlab ua pa, cov neeg uas muaj tus mob no yuav tsum ua tib zoo noj, muab txoj kev nyiam rau cov zaub mov uas tiv thaiv kab mob thiab antioxidant, xws li cov zaub mov muaj omega-3, piv txwv.
Tsis tas li, lawv yuav tsum tsis txhob noj cov zaub mov uas muaj piam thaj ntau, vim tias cov khoom noj carbohydrates yuav siv oxygen ntau dua thaum lawv zom zaub mov, ua haujlwm ua pa thiab ua rau muaj kev pheej hmoo mob hawb pob.
Khoom noj ib leeg tsis pab kho mob hawb pob, tab sis txhim kho nws, thiab, yog li ntawd, nws yuav tsum ua haujlwm pabcuam los kho cov kev kho mob qhia los ntawm pulmonologist.
Hauv qab no yog qee cov lus qhia noj haus uas tuaj yeem pab txo cov tsos mob thiab txo qis kev mob hawb pob.
1. Noj cov khoom noj tiv thaiv kab mob
Cov khoom noj tshuaj tiv thaiv kab mob txo qis kev tsim cov tshuaj hauv lub cev uas ua rau cov nqaij mos mob ntsws. Ntxiv rau kev txhawb nqa lub cev tiv thaiv kab mob, ua kom lub cev tiv thaiv lwm yam kab mob, xws li mob khaub thuas lossis mob khaub thuas, piv txwv.
Omega-3, vitamin C, vitamin A thiab E, allicin, polyphenols, ntawm lwm cov tshuaj, yog cov muaj zog antioxidant nrog cov khoom tiv thaiv. Qee cov zaub mov uas tuaj yeem suav nrog hauv lub neej txhua hnub yog salmon, tuna, sardines, txiv roj roj, chia noob, noob flax, avocado, txiv kab ntxwv, txiv pos nphuab, kiwi, guava, zaub cob pob, zaub qhwv, qij, dos, ntawm lwm tus.
2. Noj protein ntau
Hauv qee kis, mob hawb pob yog kho nrog steroids. Txawm li cas los xij, hom tshuaj no muaj peev xwm ua kom nce lub cev ntawm cov protein. Yog li, thaum lub sijhawm tswj hwm nws yog ib qho tseem ceeb kom noj cov khoom noj muaj protein ntau, tshwj xeeb tshaj yog cov menyuam yaus, uas tab tom nyob hauv theem loj hlob.
3. Ua kom muaj dej ntau ntxiv
Txhawm rau pab kom muaj txiaj ntsig thiab tshem tawm cov kua zais tawm uas ua rau mob hawb pob yooj yim dua, nws raug nquahu kom haus tsawg kawg li 2 ລິດ ntawm kua ib hnub, thiab dej, teas los yog kua txiv uas tsis muaj qab zib tuaj yeem haus tau.
4. Txo cov piam thaj kom tsawg
Nws yog ib qho tseem ceeb rau cov neeg muaj hawb pob kom tsis txhob noj qab haus huv thiab cov zaub mov muaj suab thaj yooj yim thiab cov roj nyeem ntxiv, ntxiv rau cov khoom lag luam, tshwj xeeb tshaj yog thaum muaj teeb meem. Cov khoom noj no yog cov tshuaj tiv thaiv, yog li lawv nyiam qhov mob ntawm lub cev thiab txo qis tiv thaiv, ua rau nws nyuaj rau kev tswj hwm mob hawb pob.
Tsis tas li, kev noj zaub mov ntau dhau los ntawm cov piam thaj tuaj yeem ua rau ua pa nyuaj, vim tias thaum lub sijhawm cov metabolism siv cov pa oxygen ntau dua yog siv los ua kom zom thiab cov pa carbon dioxide ntau dua raug tso tawm, ua rau qaug zog ntawm cov leeg ua pa.
Vim li no, kev haus cov dej qab zib, qab zib dawb, ncuav qab zib, chocolate, khoom qab zib, khoom qab zib, khoom noj txom ncauj, khoom noj ua ntej thiab khoom noj ceev yuav tsum zam.
5. Txo kev noj zaub mov ntau nyob hauv omega-6
Nws yog ib qho tseem ceeb tias kev noj ntawm omega-6 tsis ntau dua li kev noj haus ntawm omega-3, vim tias nws tseem tuaj yeem ua rau muaj kev cuam tshuam ntawm lub cev. Qee cov piv txwv ntawm cov khoom noj muaj nplua nuj nyob hauv omega 6 yog cov roj taum, kua roj thiab roj paj noob hlis.
Cov ntawv qhia zaub mov rau hawb pob
| Cov zaub mov tseem ceeb | Hnub 1 | Hnub 2 | Hnub 3 |
| Noj tshais | 1 khob kas fes nrog mis nyuj + spinach omelet | Oat pancake nrog butter thiab cocoa + tws txiv ntoo | 2 slices ntawm qhob cij wholemeal nrog cheese dawb + 1 kua txiv kab ntxwv |
| Noj tshais | 1 lub mis nyeem qaub dawb nrog 1 tablespoon ntawm oats | 1 qhov nruab nrab kiwi | 20 qhab nia ntawm txiv laum huab xeeb + 2 txiv ntoo ntawm txiv puv luj |
| Noj su noj hmo | 1 grilled salmon fillet + xim av mov + sautéed asparagus nrog 1 teaspoon ntawm txiv roj roj | 100 gram ntawm cov nqaij qaib stroganoff + quinoa + zaub cob pob zaub ntsuab nrog carrots caij nrog 1 teaspoon ntawm txiv roj roj | 100 ntau yam ntawm grilled nqaij qaib mis nrog roasted qos yaj ywm + zaub xas lav, dos thiab soob zaub ntsuab ua ke nrog 1 teaspoon ntawm txiv roj roj thiab vinegar |
| Noj su txom ncauj | 1 lub taub hau nrab | 1 lub mis nyeem qaub dawb nrog 1/2 hlais cov txiv tsawb + 1 me nyuam diav ntawm chia | 2 lub ci ci nrog 2 diav ntawm avocado thiab 1 nplai qe |
Cov nyiaj tau qhia sib txawv raws hnub nyoog, poj niam txiv neej, kev tawm dag zog thiab kab mob cuam tshuam, nws yog ib qho tseem ceeb kom nrhiav kev qhia los ntawm tus neeg noj zaub mov zoo kom ua tiav kev soj ntsuam tiav thiab txoj kev npaj noj zaub mov kom tsim nyog raug soj ntsuam raws li tus neeg xav tau.
Tshawb xyuas cov yeeb yaj kiab hauv qab no rau cov lus qhia ntxiv rau pab txo mob hawb pob:
Kev Xaiv Lub Chaw
Dab tsi yog Qhov txawv ntawm Aerobic thiab Anaerobic?
