3 Ua Hauv Tsev rau Kev Ua Kom Zoo Tawm

Zoo Siab

• 1. Eggnog rau cov leeg ntshav
• 2. Vitamin rau cramps
• 3. Vitamin kom ntxiv dag zog rau cov pob txha

Cov tshuaj ntsuab zoo rau cov neeg ncaws pob yog cov kev ua tau zoo heev los ua rau kom muaj ntau ntawm cov as-ham tseem ceeb rau cov neeg qhia, kom thiaj li ua kom cov leeg muaj zog noj qab haus huv.

Cov no yog cov tshuaj ntxiv hauv tsev nplua nuj hauv magnesium, calcium thiab protein uas tiv thaiv qhov ua kom pom kev mob plab, ntxiv dag zog rau cov pob txha thiab nyiam qhov nce ntawm cov leeg.

1. Eggnog rau cov leeg ntshav

Yeej nyob rau hauv rab rab 1 qe, 1 khoom yogurt thiab 1 teaspoon qab zib.

Qhov no eggnog yog qhov zoo rau kev saib xyuas tom qab kev cob qhia, vim nws nce tus nqi ntawm cov protein ntau thiab nyiam qhov nce hauv cov leeg mob.

221 calories thiab 14,2 g ntawm protein

2. Vitamin rau cramps

Yeej nyob rau hauv rab rab 57 g ntawm hauv av cov taub dag noob, 1 khob mis thiab 1 txiv tsawb. Nrog rau cov vitamins no nws yog qhov ua tau kom muaj tag nrho cov nyiaj ntawm magnesium xav tau rau ib hnub.

Ntxiv nrog rau kev noj cov vitamin no nws yog qhov tseem ceeb kom haus 1.5 mus rau 2 liv dej nyob rau ib hnub, vim tias lub cev qhuav dej txaus pom qhov tshwm sim ntawm cramps.

531 calories thiab 370 mg magnesium.

3. Vitamin kom ntxiv dag zog rau cov pob txha

Yeej nyob rau hauv ib lub blender 244 g ntawm mis nyuj, 140 g ntawm papaya thiab 152 g ntawm strawberry. Ntxiv nrog rau cov vitamins no, txhawm rau kev noj haus cov calcium uas yuav tsum tau nyob hauv ib hnub nws yuav tsum tau haus lwm khob mis, 1 yogurt thiab 1 daim ntawm cheese.

244 calories thiab 543 mg calcium

Txhua yam ntuj tso ntxiv los yog ntsiav tshuaj yuav tsum ib txwm muaj nrog kev kho mob xws li tus neeg noj zaub mov.

Saib ntxiv: Cov Khoom Noj Ntxiv Kom Tau Txais Nqaij Nqaij