Coob tus neeg ntawm qee lub sijhawm hnov kev qaug zog lossis ua emissivity thaum nruab hnub. Tsis muaj lub zog tuaj yeem cuam tshuam koj cov haujlwm txhua hnub thiab txo qis koj cov khoom lag luam. Nws yog ua tau, nws tsis yog qhov xav tsis thoob tias cov khoom noj thiab cov khoom noj uas koj tau noj ua ib theem tseem ceeb hauv kev txiav txim siab theem ntawm koj lub zog thaum nruab hnub. Txawm hais tias txhua yam khoom siv muab lub zog rau koj, qee cov khoom lag luam muaj peev xwm pab tau koj qib zog thiab tswj hwm thaum nruab hnub. Nov yog cov npe 27 cov khoom uas tau ua pov thawj los ua kom muaj zog nce hluav taws xob:
Txiv tsawb Cov. Bananas yog qhov chaw zoo ntawm cov carbohydrates zoo heev, poov tshuaj thiab vitamin B6, uas tuaj yeem pab tsa koj lub zog.
Txiv tsawb yog ib qhov chaw zoo ntawm cov carbohydrates, poov tshuaj thiab vitamin B6
Yees duab: unsplash.com.
Rog ntses Cov. Rog ntses, xws li salmon thiab tuna, yog qhov zoo ntawm cov protein, fatty acids thiab vitamins ntawm pawg B, uas ua rau nws muaj cov khoom lag luam zoo rau kev suav nrog nws cov zaub mov noj. Feem ntawm salmon lossis tuna muab cov kev pom zoo txhua hnub ntawm omega-3 fatty acids thiab vitamin B12. Omega-3 fatty acids txo qis, uas nquag ua rau qaug zog. Qhov tseeb, qee qhov kev tshawb fawb tau pom tias kev txais tos Omega-3 ntxiv tuaj yeem txo qis kev qaug zog, tshwj xeeb tshaj yog mob cancer. Tsis tas li ntawd, cov vitamin B12 ua ke nrog cov quav kua qaub ua rau cov kua ntoo erythrocytes thiab pab lub qog ua haujlwm zoo dua hauv lub cev.
Xim av daim duab Cov. Piv nrog mov dawb, nws yog tsawg dua ua thiab khaws cov khoom noj muaj txiaj ntsig loj hauv daim ntawv ntawm fiber, vitamins thiab minerals. Ib nrab ntawm lub iav (50 gr) ntawm cov nqaij ua noj ua haus muaj 2 gg ntawm feem ntau ntawm tus neeg manganese - cov kev pom zoo txhua hnub ntawm cov tshuaj ntsuab txhua hnub thiab cov protein rau kev tsim hluav taws xob. Tsis tas li ntawd, vim cov ntsiab lus ntawm fiber ntau, cov nplej xim av muaj qhov ntsuas glycemic tsawg. Yog li ntawd, nws tuaj yeem pab tswj cov ntshav qab zib thiab muaj lub zog ruaj khov nyob rau nruab hnub.
Qos qos Cov. Feem ntawm cov qos yaj ywm qab zib ntawm 1 khob (100 g) muaj peev xwm muaj txog 25 grams ntawm fiber ntau, 25% ntawm mangacese RSNP thiab a colossal 564% rau cov fiber ntau ntawm cov qos yaj ywm thiab Cov ntsiab lus carbohydrate cov ntsiab lus nyuaj, koj lub cev maj mam digesors lawv uas muab cov hluav taws xob tsis khov.
Dej kas fe Cov. Nws yog kev nplua nuj nyob hauv caffeine, uas tuaj yeem txav tau los ntawm ntshav ntws mus rau lub hlwb thiab cem qhov kev ua yeeb yam ntawm adenosine - uas soothes lub nruab nrab ntawm cov leeg ntshav. Raws li qhov tshwm sim, kev tsim cov adrenaline - hormone, txhawb lub cev thiab lub hlwb nce. Txawm tias muaj qhov tseeb tias kas fes muaj ob calories ntawm ob lub khob, nws cov kev ua tau zoo tuaj yeem ua rau koj xav tau tus neeg ceev xwm txheej thiab muaj zog.
Qe Cov. Lawv nplua nuj nyob hauv cov protein uas tuaj yeem muab koj lub zog mus tas li ntawm lub zog. Ib qho ntxiv, leucine yog cov amino acids feem ntau hauv cov qe thiab, raws li tau paub zoo, txhawb kev tsim hluav taws xob tsim muaj ntau txoj kev. Leucine tuaj yeem pab cov ntshav qab zib ntau dua, txhawb kev tsim hluav taws xob hauv cov hlwb thiab nce cov rog rog rau kev tsim hluav taws xob. Tsis tas li ntawd, qe yog nplua nuj nyob hauv cov vitamin V. Cov vitamin no pab cov enzymes ua lawv lub luag haujlwm ntawm cov zaub mov ntawm cov khoom noj rau lub zog.
Txiv av Cov. Apples yog ib qho ntawm cov txiv hmab txiv ntoo uas nrov tshaj plaws hauv ntiaj teb, lawv yog ib qho zoo ntawm cov carbohydrates thiab fiber ntau. Qhov nruab nrab ntawm cov kua (100 g) muaj txog 14 g ntawm carbohydrates, 10 g suab thaj thiab txog 2.1 g ntawm fiber ntau. Ua tsaug rau cov nplua nuj ntsiab lus ntawm ntuj qab zib thiab fiber ntau, txiv apples tuaj yeem muab qeeb thiab ntev-lub zog tso tawm. Tsis tas li ntawd, muaj ntau antioxidant hauv txiv apples. Cov kev tshawb fawb tau pom tias antioxidant tuaj yeem qeeb plab zom zaub mov ntawm carbohydrates, yog li lawv emit lub zog rau lub sijhawm ntev dua. Nws raug nquahu kom noj cov txiv av pleev los ntawm cov fiber ntau muaj nyob hauv lawv cov tev.
Vim yog cov ntsiab lus nplua nuj ntawm ntuj qab zib thiab fiber ntau, txiv apples tuaj yeem muab qeeb thiab ntev zog tso tawm
Yees duab: unsplash.com.
Ywg dej Cov. Dej yog qhov tsim nyog rau lub neej. Nws koom nrog ntau cov haujlwm ntawm tes, suav nrog kev tsim hluav taws xob. Cov dej tsis txaus tuaj yeem ua rau lub cev qhuav dej, uas tuaj yeem qeeb txoj haujlwm ntawm lub cev, vim tias koj yuav hnov lub siab tsis muaj zog thiab nkees. Dej haus tuaj yeem muab koj lub zog them thiab pab tua kom qaug zog.
Ntawm no yog lwm 19 cov khoom uas yuav pab kov yeej kev qaug zog: mauve, guermado, taum pauv, txiv duaj, paj yeeb, paj kws, ntawv zaub , Beets, noob - los ntawm sesame rau flax.