Koj qhia, koj qhia, tab sis nws nyuaj rau koj nce nqaij? Qhov kev nce qeeb lossis yuav luag tsis muaj qhov no muaj qee qhov laj thawj, thiab peb sau cov tseem ceeb ntawm no.

Kuaj koj lub hom phiaj

Ua ntej tshaj plaws, yog tias koj lub hom phiaj hauv qhov chaw ua si yog txhawm rau ua kom cov leeg pob, koj xav tau koj qhov kev cob qhia yog npaj rau ntawm kev kub siab.

Pom nrog koj tus kws qhia ntawv cov kev tawm dag zog uas ua haujlwm loj thiab cov leeg mob ua ke nrog rau kev sib koom ua ke, nrog rau kev thauj khoom, qhov rov ua dua thiab cov ntu nruab nrab ntawm cov poob lawm, taw tes rau qhov tsis zoo los ntawm cov neeg uas xyaum ua rog.

Tsis txhob hla tas

Yog tias koj qhov kev cob qhia tau npaj tau zoo thiab qhov tsis muaj dab tsi yog kev qhuab qhia kom hws lub tsho, tej zaum qhov teeb meem nyob ntawd.

Hauv lawv qhov kev tshaib plab rau cov leeg loj dua, cov tib neeg xaus rau kev cob qhia thiab muab lawv cov hnub so tseg vim lawv xav tias ua tsis muaj dab tsi cuam tshuam cov txheej txheem ntawm kev nce qib cov leeg.

Tab sis nws tsuas yog lwm txoj kev ncig. Nws yog lub sijhawm pw tsaug zog thiab nyob rau hnub "so" uas lub cev rov tsim cov leeg nqaij thiab ua ib yam kev ntxuav, vim tias nws tso cov tshuaj hormones tsim, ua kom muaj cov vitamins thiab lwm yam khoom noj.

Thaum muaj kev cob qhia ntau dhau lawm, lub cev tsis paub tias nws tabtom tawm hauv tsev kom rov qab tuaj. Yog li tsis txhob xav tias ua txhaum txog qhov nws ntxeev lub siab.

Qhov tsim nyog, koj yuav tsum muaj ob hnub so ib as thiv, kis thoob tsib zaug kev cob qhia.

Hloov kev pub mis

Tej zaum qhov ntawd yog tus ncej ntoo tseem ceeb tshaj plaws ntawm kev hloov cov leeg. Cov kws tshaj lij hais tias cov khoom noj muaj 70% lub luag haujlwm rau cov qauv uas tau hais tseg. Qhov seem yog faib los ntawm kev cob qhia thiab so.

Tsis muaj kev tshawb fawb los ntawm kev tshawb fawb uas txiav txim siab qhov sib npaug kom yog rau hypertrophy, tab sis ib qho yog qhov tseeb: koj yuav tsis tau txais txiaj ntsig zoo yog tias koj noj tsis zoo.

Khoom noj tsis pom zoo

Kev lag luam ntau dhau ntawm cov zaub mov, dej cawv, zaub mov muaj roj ntau, thiab cov suab thaj yuav ncua kev puas tsuaj rau cov leeg nqaij thiab noj qab haus huv.

Nws tsis yog tias koj yuav tsum hais qhov zoo rau txhua yam uas koj nyiam. Cov kws qhia zaub mov tawm tswv yim kom noj qab haus huv zoo rau txhua lub sijhawm noj txhua yam, tab sis nrog kev ua kom zoo me me.

Piv txwv li, koj tuaj yeem suav nrog qhov koj nyiam noj qab zib rau ib hnub lossis ob hnub ntawm lub lim tiam uas tsis muaj kev txhawj xeeb txog cov calories. Tom qab tag nrho, koj yuav txawm tias tsom, tab sis lub sijhawm ua haujlwm ntev yuav rov qab zoo.

Tshwj xeeb tshaj yog rau cov muaj kev noj tsis txaus lub cev, qee zaum me me hauv kev noj zaub mov noj tuaj yeem ua rau kev txhaum ua txhaum ... nrog ntau cov zaub mov. Lub voj voog caij nyoog thiab sib cav sib ceg, tab sis ntau yam. Yog li rov ntsuas dua qhov koj tau pub koj tus kheej noj.

Ntau yam pub mis

Cov lus zais tseem ceeb ntawm cov zaub mov sib txig yog kom haus txhua txhua macro thiab micronutrients los ntawm ntau yam zaub mov.

Tshawb nrhiav los ntawm ib qhov chaw tsis yog qhov phem, tab sis tom qab ib ntus kev txaus siab ntawm kev noj mov tuaj yeem "ntsiag to."

Yog li, nws yog qhov tsim nyog los ua ke cov zaub mov qab nrog cov zaub mov muaj txiaj ntsig zoo, siv cov zaub mov muaj protein ntau, uas yog lub cuab tam tseem ceeb ntawm cov leeg nqaij.

Lwm cov as-ham yog qhov tseem ceeb ib yam, tab sis yuav tsum tau muab tshuaj rau kom tsawg dua.

Ntawv qhia zaub mov kom nce cov leeg mob

Txhua tus neeg muaj lub cev peculiarities uas cuam tshuam nrog kev noj haus kom ua rau txhua lub hom phiaj.

Cov kev xav tau ntawm lub zog, cov protein, carbohydrates thiab cov rog yog nyob ntawm ntau yam, xws li hom thiab sijhawm ntawm kev tawm dag zog, hom kev coj ua, muaj ib yam kab mob, lub cev nyhav thiab qhov siab, thiab qhov nrawm ntawm metabolism.

Yog li, nws yog qhov tseem ceeb uas koj yuav tsum nrhiav ib tus kws qhia zaub mov zoo rau cov kev qhia noj zaub mov thiab kev suav kom paub ua kom raug thiab ua tiav ua ntej mus rau ib qho khoom noj twg.

Txhawm rau nce cov leeg nqaij, nws yog qhov yooj yim kom muaj kev noj zaub mov zoo ntawm cov pab pawg protein: taum pauv, taum pauv, lentils, chickpeas, taum pauv, txhua yam nqaij, qe, mis, cheese thiab yogurt yog cov piv txwv zoo.

Hauv qab no yog cov piv txwv ntawm cov zaub mov noj txhua hnub nrog kwv yees li 2.000 cal. Nws yog ib qho tseem ceeb uas hais tias nyob ntawm tus neeg thiab cov haujlwm, cov khoom noj no tuaj yeem ua rau nce phaus, vim tias txhua lub cev muaj cov kev xav tau sib txawv.

Desayuno

  • 2 slices ntawm tag nrho cov mov ci
  • 2 hliv ntawm kuv lub cheese tshiab
  • 1 khob loj ntawm 300 ml ntawm cov mis nyuj skimmed nrog kas fes
  • 2 slices ntawm papaya nrog 1 tablespoon ntawm oat ceg
  • Noj tshais
  • 1 khob ntawm yogurt ntuj
  • 2 dia granola rau cov khoom qab zib
  • 1 Brazil txiv ntoo

Noj su

  • 4 dia ntawm cov nplej xim av
  • 1 taum plhaub
  • 2 muab nqaij qaib xyaw qaib 100 g
  • 1/2 phaj ntawm zaub

Khoom txom ncauj

  • 2 slices ntawm tag nrho cov mov ci
  • 60 dia (2 g) tsev cheese
  • 3 daim nyias nyias ntawm cov ntoo thuv txiv ntoo
  • 1 khob kas fes

Nqe

  • Omelette nrog 3 qe thiab cheese dawb
  • 2 diav zaub (zucchini, chayote, zaub cob pob, zaub qhwv, zaub qhwv, zaub ntsuab, dib)
  • 3 diav ntawm boiled quinoa