Txhawm rau pab koj lub cev kom tawm tsam cov phaus ntxiv, koj tuaj yeem npaj kua txiv hmab txiv ntoo los ntawm cov txiv hmab txiv ntoo, berries, zaub thiab cov zaub mov muaj roj tsawg. Lawv saturate lub cev nrog cov tseem ceeb kab kawm, vitamins thiab zoo kawg nkaus txaus siab kev tshaib kev nqhis.
Npaj cov dej qab thiab qab zib zoo no yuav tsis tsim teeb meem. Ntxiv rau cov txiv hmab txiv ntoo thiab zaub, koj tuaj yeem ntxiv ntau yam txuj lom thiab txuj lom rau cov cocktails, uas yuav muab rau lawv cov saj tshwj xeeb, qhib txoj kev zom zaub mov, txhim kho kev ua haujlwm ntawm cov nruab nrog sab hauv thiab tiv thaiv cov carbohydrates los ua rog rau koj lub duav.
Nws yooj yim coj lawv nrog koj mus ua haujlwm, kawm ntawv lossis ntawm kev. Yog tias koj xav hloov ib qho ntawm cov zaub mov tseem ceeb nrog xws li kab laum, tom qab ntawd rau cov khoom noj muaj txiaj ntsig koj tuaj yeem ntxiv oatmeal, flaxseed lossis buckwheat hmoov.
Txhawm rau ua kom lub ntsej muag zoo nkauj thiab tsis tuaj yeem, txais cov kav txhawm, tev txiv qaub thiab ib qho me me ntawm qhiav hauv paus, uas yuav pab zom cov protein thiab cov rog. Sib tov txhua yam hauv rab, ntxiv cov kua mis nyeem qaub dawb.
Lwm qhov ntxiv ntawm taum qaib cawv: 1 kiwi, 2-3 hlais cov txiv qaub, 6-9 mint nplooj thiab txog tib tus nqi ntawm nplooj parsley. Zuaj lawv rau hauv rab, ntxiv ib nrab khob dej, ib me nyuam diav ntawm zib ntab thiab yeej dua. Txog kev noj zaub mov ntau, koj tuaj yeem ntxiv ib qho puv tes ntawm hazelnuts thiab ib lub txiv tsawb.
Thiab rau cov neeg uas xav tsis tsuas yog ua kom poob phaus, tab sis kuj los tswj cov leeg elasticity, cov kab mob protein yuav muaj feem cuam tshuam, uas muaj cov protein - cov leeg loj. Protein-carbohydrate shakes yuav tsum tau noj tom qab kev ua kom lub zog pab kho cov protein ua kom cov leeg mob. Cov carbohydrates lawv muaj yuav rov ua lub zog txuag uas koj tau siv thaum tawm dag zog.
Rau ib qho ntawm ib qho dej cawv, noj 7 quail qe, 70-100 g ntawm tsev cheese, kefir lossis yogurt, ib nrab ib me nyuam diav ntawm cinnamon, berries lossis 1 txiv tsawb. Quail qe tuaj yeem hloov nrog qe qaib, tab sis cov nyiaj tuaj yeem raug halved.
Lwm qhov kev xaiv yog tsev cheese, mis lossis kua mis nyeem qaub, taub dag lossis taub dag zom, 2-3 dia kuav los tiag los yog hmoov nplej. Ib tug de ntawm cinnamon, ib de ntawm av qhiav. Haus rau koj txoj kev noj qab haus huv! Thiab nco ntsoov tias cov rog rog hlawv roj tsis yog kev hloov pauv rau kev noj haus thiab kev ua kom lub cev, lawv yuav tsum siv los ua txoj hauv kev ntxiv kom thiaj li ua tiav cov txiaj ntsig zoo tshaj plaws rau kev hloov mus rau kev noj zaub mov zoo rau lub cev thiab kev ua neej.
