Tau Txais Kev Noj Qab Haus Huv Rau Zog
Leej twg yuav tsis siv zog ntxiv? Peb feem coob tsis muaj txaus, thiab thaum peb hnov zoo li tsawg dua, cov khoom noj thiab dej qab zib yuav zoo siab hauv carbohydrates, tshwj xeeb los ntawm qab zib thiab / lossis caffeine. Cov khoom no yuav muab rau koj ib ntus, tab sis feem ntau nws ua raws li kev sib tsoo.
Yog li, koj yuav tsum noj dab tsi kom zoo dua qub? Koj muaj ntau txoj kev uas zoo tshaj qhov koj yuav pom hauv cov vending vending machine, thiab cov ntawv zaum muaj ntau cov khoom noj uas koj nyiam tab sis ho tsis paub tias yuav perk koj thaum sawv ntxov los yog thaum lub sij hawm nruab nrab thaum tav su .
Phom-Tawm Nutrients
Koj xav tau cov kev pabcuam kom muaj kev nojqab haushuv thiab muaj zog. Tias 's vim tsis yog vim lawv yog cov stimulants, xws li caffeine, tab sis vim koj lub cev siv lawv los tsim lub zog ntawm theem cellular. Tias yog dab tsi tiag tiag fuels koj es tsuas yog speeding yam li artificially rau ib me ntsis thaum.
Qee qhov ntawm cov khoom siv ua muaj zog xws li:
- B vitamins
- Carnitine
- CoQ10
- Creatine
- Hlau
- Magnesium
- Protein
- Tshuaj Ntshaw
Thaum saib qaug zog ntawm cov neeg tua hluav taws, koj kuj yuav tsum saib cov carbohydrates thiab cov protein. Cov khoom noj-uas yog los ntawm cov zaub mov thiab cov hmoov nplej-muab rau koj ceev ceev, tab sis tam sim no ces koj lub tank khiav qhuav dua ua ntej.
Protein thiab lwm cov khoom noj uas tau muab teev rau saum toj no, ntawm qhov tod tes, yog qhov zoo rau kev kav ntev mus ntev-ntev. Yog li, qhov zoo tshaj plaws ua yog ua ke cov carbs nrog cov as-ham. Ntawd txoj kev, koj tau txais kev tshaj tawm tam sim no tab sis tuaj yeem khaws mus rau lub sijhawm ntev ntev es tsis txhob plunging rov qab rau hauv kev tsaug zog thaum koj hlawv cov carbs.
Nco ntsoov cov zaub mov yooj yim uas koj tau kawm txog hauv tsev kawm ntawv theem qis? Cia peb saib xyuas txhua tus thiab saib nws cov khoom noj uas muaj cov vitamins thiab minerals uas muab rau koj lub zog kom koj paub tias qhov kev xaiv zoo tshaj plaws, tsis yog rau thaum tav su thaum koj nyob nraum fading, tab sis kom koj tsis txhob noj hauv thawj qhov chaw.
Protein: Tsiaj Raws Li
Nqaij, ntses, qe, thiab mis yog txhua yam zoo ntawm cov protein. Cov khoom noj sib txawv muaj cov hmoov sib tov sib txawv ntawm lwm cov khoom siv ua muaj zog, txawm yog.
Tag nrho cov khoom noj hauv pawg no muaj protein ntau. Nov yog qee yam ntawm lwm yam uas koj tuaj yeem tau los ntawm cov nqaij:
- Nqaij nyuj (nqaij liab): CoQ10, hlau, carnitine, B vitamins, magnesium, creatine (nyob rau hauv cov nqaij ntshiv ntshiv)
- Nqaij npuas: CoQ10, hlau, magnesium, potassium
- Nqaij qaib (dawb nqaij): CoQ10, carnitine, B vitamins, magnesium
Ntawm no yog li cas ntses thiab nqaij nruab deg:
- Halibut: magnesium, poov tshuaj
- Herring: CoQ10, creatine
- Mackerel: CoQ10
- Salmon: magnesium, creatine
- Sardines: CoQ10
- Shellfish: B vitamins
- Trout: CoQ10
- Tuna: creatine
Yog tias koj cev xeeb tub, muaj kab mob hauv lub plawv, lossis muaj kev pheej hmoo rau kab mob plawv, xyuas kom koj tham nrog koj tus kws kho mob seb hom nqaij thiab ntses yog qhov zoo tshaj plaws rau koj cov khoom noj. Tej zaum koj yuav tau saib xyuas koj cov khoom noj rau ntau theem roj los yog muaj mercury nyob hauv cov ntses.
Lwm cov tsiaj txhu muaj kev chim siab muaj xws li:
- Qe : CoQ10, B vitamins
- Mis & Lwm Cov Khoom Mis Khoom : B vitamins, magnesium
Protein: Tsis-Tsiaj-Raws Li
Yog tias koj cov khoom noj tsis muaj ntau cov nqaij los yog lwm yam khoom tsiaj, koj yuav tsum tau nce koj cov khoom noj uas muaj protein ntau raws li kom tsis txhob qaug zog.
Cov khoom ntawm cov protein tsis tuaj ntawm cov tsiaj muaj xws li txiv ntseej, noob, thiab taum. Lawv yog cov tseem ceeb rau cov neeg muaj zaubmov thiab cov txiv vegans, thiab cov tib neeg uas muaj lwm cov khoom noj uas txwv tsis pub lawv noj ntau npaum li cas.
Zoo li nqaij, ntau cov txiv ntseej thiab noob muaj cov as-ham uas tsis yog protein ntau uas tuaj yeem pab muab zog rau koj. Cov no suav nrog:
- Almonds: hlau, magnesium, poov tshuaj
- Amaranth (noob hnoos zoo li noob): B vitamins, magnesium, potassium, protein ntau
- Cashews: magnesium, potassium
- Chia noob: magnesium, potassium
- Txiv laum huab xeeb: CoQ10, magnesium
- Pistachio ceev: CoQ10, hlau, magnesium, potassium
- Taub dag noob: magnesium, poov tshuaj
- Quinoa (noob hnoos zoo li noob) : hlau, magnesium, potassium
- Sesame noob: CoQ10, hlau, magnesium, poov tshuaj
- Walnuts: hlau, magnesium, poov tshuaj
Taum uas zoo rau lub zog ntawm lub zog yog:
- Dub taum: hlau, magnesium, poov tshuaj
- Edamame: CoQ10, potassium
- Soybeans: CoQ10, hlau, magnesium, poov tshuaj
Nco ntsoov hais tias protein ntau pab kom muaj kev ruaj siab, thiab ua ke nrog cov carbohydrates tuaj yeem muab rau koj ob qho tib si tam sim ntawd.
Txiv hmab txiv ntoo
Txiv hmab txiv ntoo ua tau zoo heev ntawm cov vitamins thiab minerals, nrog rau cov uas pab koj lub cev tsim lub zog. Tshiab, txiv hmab txiv ntoo yog qhov zoo tshaj plaws, vim nws muaj peev xwm plam tseem ceeb as-ham thaum nws laus los yog nws tau qhuav. (Cov txiv hmab txiv ntoo thiab cov txiv hmab txiv ntoo qhuav yuav zoo dua hauv qab zib dua cov txiv hmab txiv ntoo tshiab, thiab.)
Qee qhov kev xaiv zoo thaum nws tuaj yeem tiv taus cov txiv hmab txiv ntoo:
- Apples: CoQ10, magnesium
- Bananas: magnesium, potassium
- Blueberries: magnesium, poov tshuaj
- Cov Hnub: cov kua qaub
- Goji berries: hlau, poov tshuaj
- Cantaloupe: magnesium, potassium
- Txiv qaub: magnesium, poov tshuaj
- Txiv kab ntxwv: CoQ10, magnesium, potassium
- Raisins: hlau, magnesium, poov tshuaj
- Strawberries: CoQ10, magnesium, potassium
Cov txiv hmab txiv ntoo yog cov uas muaj suab thaj (cov carbohydrates), yog li xaiv cov saum toj no yuav pab tau koj kom tau ob qho tib si luv luv thiab ntev zog.
Zaub
Cov zaub no muaj ntau lub zog ua cov khoom noj, thiab qee tus yuav muab koj cov kua qaub rau me ntsis (txawm tias tsis yog qhov ntau xws li nqaij, qe, mis nyuj, txiv ntseej, thiab taum).
Nov yog ob peb uas tuaj yeem pab tshem tawm koj txoj kev qaug zog:
- Asparagus: magnesium, poov tshuaj, protein
- Avacoados: poov tshuaj, magnesium, protein
- Broccoli: CoQ10, magnesium, potassium, protein
- Carrot: magnesium, poov tshuaj
- Cauliflower: CoQ10, magnesium, potassium
- Spinach: hlau, magnesium, poov tshuaj, protein
- Squash: magnesium, poov tshuaj, protein
- Qab zib qos yaj ywm: magnesium, poov tshuaj, protein
Zoo li cov txiv hmab txiv ntoo, cov zaub muaj cov carbohydrates, tab sis feem ntau tsawg dua cov txiv hmab txiv ntoo muaj.
Nroj tsuag
Cov nplej yog ib qho ntawm cov carbohydrates rau kev ceev nrooj thiab cov as-ham rau kev ua kom muaj zog. Qee qhov kev xaiv zoo yog:
- Xim av nplej xim: hlau, magnesium, potassium, protein
- Oatmeal: hlau, magnesium, poov tshuaj, protein
- Cov hmoov nplej: hlau, magnesium, potassium, protein
- Dawb mov: hlau, magnesium, poov tshuaj, protein
Muaj ntau cov cereals noj tshais muaj cov nplej thiab tseem muaj zog nrog cov vitamins thiab minerals, ces lawv tuaj yeem yog qhov chaw zoo ntawm kev chim siab, thiab.
Ib Lus Cim rau Cov Tshuaj Mis Nyuj
Kev hloov pauv rau cov mis nyuj muaj qee lub cev ua kom muaj zog, txawm tias muaj dab tsi los yog los ntawm kev txhim kho.
Txawm li cas los xij, cov dej haus no tej zaum yuav zoo dua li lawv cov khoom xyaw thawj zaug uas koj xav tau. Tias vim yog cov khoom raug poob thaum lub sij hawm ua los yog vim dej ntxiv los yog lwm cov khoom xyaw. Ntawm no yog li cas qee cov ntawm lawv pawg:
- Almond milk: ntau theem ntawm cov kua qaub (potassium) tab sis muaj me me hlau, magnesium, thiab protein ntau
- Rice milk: me me ntawm cov vitamins B thiab cov protein ntau
- Kua mis niam: cov qib theem ntawm riboflavin (B vitamins), magnesium, thiab protein; siab theem ntawm cov poov tshuaj
Cov pes tsawg ntawm cov kev pabcuam no nws txawv ntawm cov hom thiab daim ntawv qhia, thiab qee hom yuav muaj zog thiab yog li muab ntau dua lwm tus. Txoj hauv kev zoo tshaj plaws kom paub tseeb tias koj nyob nraum tau yog nyeem cov ntawv lo.
Lus Caffeine
Caffeine muab rau koj ceev zog, tab sis nws yog ib qho stimulant, uas txhais tau hais tias nws ceev txog koj lub cev cov txheej txheem es tsis txhob nourishing koj lub hlwb. Nws tsis yog qhov phem tshaj plaws-qhov tseeb, kas fes thiab tshuaj yej ob leeg muaj qee cov kev pabcuam kev noj qab haus huv .
Tab sis caffeine tuaj yeem ua rau qee qhov teeb meem. Tej zaum koj paub tias nws tuaj yeem ua rau koj jittery thiab cuam tshuam koj kev pw tsaug zog, tshwj xeeb tshaj yog tias koj muaj ntau los yog haus nws lig rau hnub ntawd.
On top ntawm tias, tab sis, nws tuaj yeem yog phem rau cov neeg uas muaj qee yam mob uas ua rau cov khoom tsis muaj zog, xws li fibromyalgia thiab chronic fatigue syndrome. Qee cov kws paub txog cov mob no hu ua caffeine thiab lwm tus stimulants "tshev koj lub cev tsis tau nyiaj," vim hais tias lawv muab dag zog thiab tom qab tawm hauv lub cev ntau tshaj li qhov qub.
Yog tias koj muaj qhov mob uas ntim qis zog thiab qaug zog, nco ntsoov nug koj tus kws kho mob txog cov kev xav tsis zoo los ntawm caffeine thiab lwm tus stimulants.
Lo Lus Ntawm
Yog tias koj zoo li muaj zog tsawg, nco ntsoov nrog koj tus kws kho mob tham. Tej zaum nws yuav yog vim txoj kev ua neej, xws li kev ntxhov siab lossis kev pw tsaug zog, tab sis nws kuj qis los ntawm kev noj haus tsis zoo los yog tsis muaj mob. Tsis muaj teeb meem qhov ua rau, kev txhim kho koj cov kev xaiv kev noj haus yog ib qho zoo tshaj plaws.
Thaum xaiv cov khoom noj, koj yuav xav tau ntau dua li cov zog ntau npaum li cas nws tuaj yeem muab rau koj. Yeej, muaj ntau ntau rau cov khoom noj haus zoo tshaj cov vitamins thiab minerals tawm hauv no. Txawm li cas los xij, kev paub txog cov khoom noj thiab lawv muaj dab tsi tuaj yeem pab koj xaiv kev xaiv ntse txog koj cov zaub mov. Kev noj haus rau ntau lub zog yuav pab koj kom tsis txhob nkag mus rau cov khoom noj txom ncauj tsis zoo los sis cov tshuaj stimulants kom tau txais koj dhau hnub, thiab yuav ua rau kev noj qab haus huv zoo dua.
> Source:
> Teb Chaws Meskas Lub Tsev Haujlwm Saib Xyuas Kev Ua Qoob Loo (USDA). Lub Tebchaws Asmeskas Cov Ntaub Ntawv Qhia Txog Kev Siv, Tso Cai 28.