Kev zom cov protein ntau kom paub txog txhua tus neeg koom nrog kis las. Tom qab tag nrho, nws yog qhov tseem ceeb ntawm kev kawm, ntxiv rau kev loj hlob ntawm cov leeg sai thiab rog rog. Ntxiv mus, nws tsis yog txhua lub sijhawm yuav tsum tau haus dej haus uas npaj txhij. Nws yog qhov nkag rau hauv lub zog ntawm txhua tus neeg los npaj xws li dej cawv ntawm lawv tus kheej. Qhov loj tshaj plaws yog ua raws li cov lus qhia rau nws npaj.
Proteins yog qhov tseem ceeb ntawm lub zog xav tau los tsim cov leeg nqaij. Yog li ntawd, txhawm rau nrhiav kom paub cov duab ntawm koj txoj kev npau suav, koj yuav tsum tau txais cov protein txaus. Thiab muaj protein ntau co yog qhov zoo tshaj plaws rau qhov no - tom qab txhua, noj mov tag nrho ntawm cov khoom noj "txoj cai" tam sim ntawd ua ntej thiab tom qab qhov tawm haujlwm tuaj yeem ua teeb meem ntau.
Cov kws tshaj lij hais tias kev noj cov protein co ua ntej koj txoj kev tawm dag zog yog tus yuam sij rau nws txoj kev vam meej. Qhov tseeb tiag, thaum tsis muaj qee qhov koob tshuaj tiv thaiv ntawm lub cev hauv lub cev, cov leeg khov kho lub cev tsis yooj yim sua.
Cov protein co nws tus kheej muaj:
- cov hauv paus, uas tuaj yeem yog mis lossis lwm yam khoom lag luam muaj kua mis;
- protein tshooj: tsev cheese, curd cheese, mis hmoov lossis hmoov protein tshwj xeeb;
- cov vitamins: txiv hmab txiv ntoo;
- khoom qab zib: zib ntab, vanillin, chocolate, cinnamon, thiab lwm yam.
Tus txheej txheem ntawm kev npaj thiab daim ntawv qhia ncaj qha nyob ntawm seb lub hom phiaj uas koj tab tom ua. Yog li, piv txwv, yog tias koj xav tau dej haus rau kom poob phaus, nws txaus noj rau nws:
- cov nqaij hauv tsev muaj roj tsawg - 300-400 g;
- txiv hmab txiv ntoo - 300-400 g (tsuas yog tsis noj txiv ntoo, xws li txiv tsawb lossis txiv hmab);
- mis los yog yogurt - 1 liter.
Thawj kauj ruam thaum ua cov dej cawv no yog npaj cov txiv ntoo. Koj tuaj yeem txiav lawv ua tej daim me me. Los yog koj tuaj yeem zom hauv rab tshuaj txhuam hauv cov qos yaj ywm moshed. Apples, pears, kiwi, txiv duaj txiv pos nphuab, txiv pos nphuab, txiv ntoo qab zib - txhua qhov no yog qhov tsim nyog ua cov ntawv cim rau hauv cov dej cawv. Lawm, cov pob txha yuav tsum tau rub tawm. Tab sis daim tawv nqaij tuaj yeem sab laug. Nws paub tias muaj ntau cov vitamins nyob hauv qab.
Ntxiv tsev cheese thiab mis nyuj rau ib rab, thiab sib tov txhua yam kom txog thaum tus. Yog tias koj xav tau, koj tuaj yeem tawm hauv dej nrog kua txiv. Qhov no yuav ua rau cov khoom nyiam.
Cov dej cawv no yog ib qho cuab yeej zoo rau hnub yoo mov. Faib cov hauj lwm tiav ua 5 ntu thiab haus nws nyob rau ib hnub.
Rau qhov hnyav nce, piv txwv li, yog tias poj niam txoj kev noj qab haus huv tsis nyob hauv qib siab, thiab tus poj niam muaj qhov tsis muaj phaus, muaj cov zaub mov txawv. Hauv qhov no, cov plhaw protein yuav tsum muaj zog nrog cov calories ntau. Txhawm rau ua qhov no, ntxiv cov txiaj ntsig zoo rau nws, uas suav nrog txiv tsawb, txiv hmab txiv ntoo qhuav, cereals, thiab lwm yam.
Ua ib tug txiv tsawb dej cawv koj yuav xav tau:
- txiv tsawb siav - 1 pc.;
- zib mu - 1 tsp;
- tsev cheese - 50 g;
- mis - 1 iav.
Ua ntej, mash lub txiv tsawb nrog rab rawg los yog diav thiab do hauv cov zib ntab kom tau txais kev txhuam zoo. Tom qab ntawd, do txhua yam kom huv si nrog mis nyuj. Koj tuaj yeem ntxiv ib qho noob taum ntawm qhov kawg ntawm kev ua noj ua haus rau koj nyiam.
Yog tias koj tab tom nrhiav ua kom muaj kev co co, koj yuav xav tau cov hmoov protein tshwj xeeb, uas tau txais kev pabcuam ntawm cov khw muag khoom noj kis las hnub no. Tsuas yog saib kom zoo zoo rau dab tsi sau rau ntawm pob. Tom qab tag nrho, qee qhov cocktails yog npaj rau cov nqaij ntshiv tom qab kev qoj ib ce, thaum lwm tus ua rau lub tsev loj.
Dilute cov dej cawv nrog mis nyuj lossis dej raws li cov lus qhia ntawm lub pob. Nws tsis muaj qhov nruab nrab xaiv, vim hais tias txhua tus neeg tsim khoom siv nws cov qauv. Txog kev saj, koj tuaj yeem ntxiv cov khoom xyaw ntxiv rau hauv cov dej haus.
Mis nyuj haus protein yog haum yooj yim kom zom. Yog hais tias nws qhov kev tsis txaus ntseeg tau sau tseg, qhov xwm txheej tuaj yeem kho tau los ntawm kev noj cov khoom noj muaj kua mis raws li lub hauv paus ntawm dej cawv. Tsis tas li ntawd, qhov upside ntawm tus kheej-ua cocktails yog tias koj tuaj yeem siv cov zaub mov txawv. Piv txwv li, ib qho txawv yog ntau dua caloric ua ntej kev cob qhia thiab ntais tom qab. Tsis tas li, kev npaj tus kheej ntawm cov protein co tso cai rau koj kho nws txoj kev saj raws li koj xav tau - koj tuaj yeem ua rau nws qab zib, qaub, thiab lwm yam.
