Cov ua kom tsis tsaug zog tuaj yeem yog cov khoom noj tsis raug, lossis theej, pluas mov kawg ua ntej yuav mus pw. Nrhiav seb yuav noj dab tsi ua hmo kom koj thiaj li tsis muaj teeb meem tsaug zog!
Kuv yuav tsum tau zam dab tsi?
Txawm hais tias koj tsis muaj teeb meem pw tsaug zog zoo li no, pluas mov kawg yuav tsum tsis suav nrog:
- Dej qab zib muaj caffeine. Ntxiv mus, qhov no tsis tsuas yog kas fes, tab sis kuj teas: dub, dawb thiab ntsuab.
- Cawv, tab sis ntawm no txhua yam yog ntau tus neeg: tom qab ob peb tsom iav ntawm liab caw ib tug neeg tsaug tsaug zog, thiab ib tug neeg pib rub ntawm kev siv. Yog lawm, hauv rooj plaub thib ob, nws yog qhov zoo dua rau qhov tsis kam haus cov dej haus muaj zog thaum yav tsaus ntuj.
- Cov khoom noj muaj roj ntau. Lub cev ua cov rog ntev ntev dua li cov carbohydrates thiab cov protein, uas txhais tau tias nws yuav nyuaj rau nws tsaug zog, thiab pw tsaug zog yuav tsis so. Yog tias koj pom lub zog kom tsis kam ua steaks rau noj hmo, koj tseem yuav pom qhov nyiaj me me hauv qhov poob ntawm ob peb phaus ntxiv.
Koj noj hmo zoo tagnrho yog dabtsi?
Cov lus teb tau yooj yim: ua ntej txhua yam, ib qho uas muaj cov zaub mov nplua nuj nyob rau hauv tryptophan - cov pw tsaug zog lawm.
Cov tuav cov ntaub ntawv rau cov lus qhia tryptophan: liab caviar, Dutch cheese, cov txheej txheem cheese, noob txiv (tshwj xeeb yog cov txiv laum huab xeeb), cov nqaij luav thiab nqaij qaib, ntses liab. Pom zoo, cov npe sau zoo heev! Xav tias dawb ntxiv rau cov carbohydrates rau cov khoom lag luam teev cia - qhov no yuav tso cai rau cov tshuaj hormone kom sai sai.
Lwm qhov kev pw ua ke yog melatonin. Thiab tsis muaj lwm yam khoom muaj nplua nuj nyob hauv nws li txiv ntoo qab zib! Hauv lub caij, muab kev nyiam rau cov txiv tshiab tshiab, tab sis thaum lub caij ntuj no koj tuaj yeem yuav cov txiv hmab txiv ntoo khov hauv cov khw muag khoom noj lossis hauv huab cua, kua txiv (sim nrhiav nws nrog cov qab zib tsawg kawg lossis tsis muaj qab zib txhua).
Dhau los txij no mus, koj tus pabcuam yog magnesium. Tau kawg, koj tuaj yeem yuav cov ntsiav tshuaj magnesium, tab sis nws zoo dua los nws los ntawm cov zaub mov ntuj:
- ceev, tshwj xeeb tshaj yog cashews;
- thoob ham;
- seaweed;
- oatmeal;
- barley porridge.
Tsis tas li ntawv txoj cai: tsis txhob noj ob peb teev ua ntej yuav mus pw. Yog tias koj yuav tsum tau noj ua ntej ua ntej yuav mus pw, tsuas faib koj feem ib nrab rau hauv ib nrab xwb.
