Ua ke ua ke thiab kev kawm ntau ntxiv - nws puas nyab xeeb rau kev noj qab haus huv? Cov ntawv qhia chaw ntawm thaj chaw txhais tau tias tsis muaj kev zam los ntawm kev noj haus ntawm cov khoom tsiaj, yuav tsum tau ua nrog kev ua haujlwm tawm dag zog ib txwm muaj. Tawm tsam cov keeb kwm yav dhau los ntawm cov protein tsis txaus, muaj kev pheej hmoo ntawm kev tsim cov leeg nqaij catabolism - lub xeev ntawm cov leeg nqaij pib vau. Tab sis qhov no tsis yog raws nraim li ntawd peb cia siab tias, yuav los rau hauv chav dej. Yuav ua li cas sib npaug cov ntawv qhia zaub mov thiab yuav ua li cas hloov cov zaub mov ploj kom lub cev tseem tau txais cov ntsiab lus tseem ceeb?
Tshem tawm cov protein tsis txaus hauv kev siv cov khoom lag luam muaj protein ntau. Cov kws tshaj lij Kuv qhia kom ua raws li kev noj haus tseem ceeb - muaj ntau haiv neeg. Tsis txhob txwv rau peas lossis buckwheat. Sim ntau legumes, txiv ntoo, spinach, asparagus, nceb, sixe-protein cov khoom lag luam ntawm cov nroj tsuag keeb kwm. Yog li koj yuav tau txais tag nrho cov teeb tsa ntawm cov as-ham. Txhawm rau zam kev tsis txaus ntawm cov roj ntsha tsis tau muaj roj, nws yog qhov tsim nyog siv ntau yam roj roj; Qhov qhia txog tib lub sijhawm yuav tsum tau ua rau tau txais Omega-3 fatty acids los ntawm cov khoom lag luam nroj tsuag. Xws cov khoom muaj xws li linen porridge, unsseed roj, rhyme thiab Hemp roj.
Ntawm cov khoom lag luam high-protein ntawm cov nroj tsuag keeb kwm, Kuv yuav ib qho uas cov khoom lag luam los ntawm taum pauv, yog li cov txiv neej yuav tsum tsis txhob siv nws txhua hnub. Tsis tas li ntawd, lub high-protein cov khoom uas cog hauv paus chiv keeb yuav tsum tau ntaus nqi taum, ceev, mash, lentils, movies, nceb.
Ntawv qhia zaub mov los ntawm iryshokina cov khoom noj khoom haus
Nias Cov Kev Pab Duab
Ib qho piv txwv ntawm cov khoom noj zaub mov kom muaj txiaj ntsig rau hnub
- Kev noj tshais zoo - xinesmas cereal. Cov khoom no yog qhov txawv los ntawm ntau cov amino acids. Koj tuaj yeem ntxiv cov kua ntawm cov kua lossis pear thiab txiv ntoo hauv porridge, ntsuas ua ntej hauv dej.
- Raws li tshais ob xyoos, koj tuaj yeem ua ib qho qhaub cij los ntawm taum pauv, avocado thiab tshiab cucumbers. Nws yog qhov zoo tshaj plaws los siv cov qhob cij oregrain, lub khob cij lossis amazoristianic yog qhov tseem haum, tab sis cov khob cij dawb ua hmoov tsis pom zoo. Yog tias koj xav tau noj tshais thib ob, tsis txhob noj cov qhaub cij, koj tuaj yeem noj ib feem ntawm cov txiv hmab txiv ntoo.
- Rau noj su, yuav muaj zaub zaub nrog ntxiv ntawm legumes, piv txwv li, Minestrone nrog ntsuab Greek. Bean ua ntej kev npaj ua ntej npaj zoo dua nyob rau hauv dej kom tshem phytinic cov tebchaw - cov tshuaj uas cuam tshuam kev zom zaub mov. Rau cov neeg uas xav tau lub zog cob qhia, cov taum taum lossis kua protein ntau dua. On thib ob - txhua lub noob qoob loo nrog zaub.
- Ib nrab: taub dag zaub xam lav nrog taum pauv thiab cedar ceev, nrog cov taub dag roj, nrog cov roj ua kom tsis muaj roj.
- Noj hmo yog qhov zoo dua rau cov zaub ci (piv txwv li, eggplants, qab zib kua txob thiab txiv lws suav), koj tuaj yeem ntxiv ib feem ntawm hummus.
- Yog tias koj tsis tuaj yeem ua yam tsis muaj khoom qab zib, muab kev nyiam rau cov khoom qab zib los ntawm cov txiv hmab txiv ntoo uas qhuav thiab txiv ntoo.