txheem
Leej twg ntawm peb tsis tau ntsib kev qaug zog thiab qaug zog thaum sawv ntxov? Qee zaum txawm tias cov kas fes muaj zog tshaj plaws tsis muaj peev xwm tshem tau nws. Hauv qhov no, cov khoom siv rau lub zog thiab kev zoo siab tuaj yeem pab koj los ntawm kev nkag siab. Dab tsi tiag, nyeem hauv peb qhov kev tshuaj xyuas.
Roj qeeb
Ntawm qhov kawg qhov zoo ntawm oatmeal yog lub peev xwm ua kom muaj zog. Nws qhov chaw tseem ceeb yog qeeb carbohydrates thiab fiber. Thaum absorbed heev maj mam, lawv khaws cia siab rau satiety thiab surge ntawm lub zog rau lub sij hawm ntev. Tsis tas li ntawd, hercules yog nplua nuj nyob rau hauv vitamin B1, tsis muaj qhov qaug zog tshwm sim sai dua. Yuav kom nyob twj ywm zoo, lub cev xav tau 150 g ntawm oatmeal ib hnub twg.
Mis Lub Zog
Cov zaub mov twg ua kom lub cev muaj zog thaum sawv ntxov? fermented mis nyuj cov khoom, thiab saum toj no tag nrho cov ntuj yogurt tsis muaj fillers. Nws qhov txiaj ntsig tseem ceeb yog bifidobacteria, uas txhawb nqa lub cev tiv thaiv kab mob thiab ua rau kev zom zaub mov ua haujlwm. Cov khoom lag luam zoo yog nplua nuj nyob hauv cov protein thiab lactose, uas ua rau peb muaj zog. Ib khob ntawm yogurt nrog ib tug puv tes ntawm tshiab berries los yog zib mu yuav txaus.
Sprouts ntawm cheerfulness
Dietitians thiab cov neeg tsis noj nqaij zoo ib yam yuav lees paub tias cov nplej sprouted yog lub tshuab hluav taws xob. Qhov no yog vim muaj cov vitamins E thiab B, nrog rau magnesium, calcium thiab hlau. Tsis tas li ntawd, cov tshuaj nquag ntawm sprouts txhawb lub hlwb thiab lub paj hlwb. Koj tuaj yeem hnov cov nyhuv no los ntawm kev ntxiv ib qho puv tes ntawm cov nplej sprouted rau koj nyiam zaub xam lav, cereals lossis tsev cheese.
Lub zog hauv lub plhaub
Ib lub qe hauv txhua qhov kev hloov pauv ua noj yog ib yam khoom zoo heev uas muab lub zog thiab kev zoo siab. Nws muaj cov protein ntau, cov organic acids, thiab ntau cov vitamins thiab minerals. Ua tsaug rau lawv, lub cev yog yooj yim dua los tiv nrog hnyav lub cev thiab lub hlwb kev nyuaj siab, sai rov qab muaj zog. Ob peb lub qe boiled rau koj cov khoom noj txhua hnub yuav yooj yim ntxias koj ntawm qhov no.
Incendiary taum
Cov tais diav ua los ntawm taum, peas, lentils thiab lwm yam taum muaj peev xwm them nqi zog. Nws yog muab los ntawm cov zaub protein uas muaj nyob rau hauv lawv, ntev carbohydrates thiab ib tug vitamin-mineral complex. Thiab fiber ntau pab qhov kev nplua nuj no kom nqus tau tag nrho. Nws tau raug pov thawj tias ib feem ntawm lentil porridge los yog pea kua zaub yog qhov zoo tshaj plaws tshuaj rau kev tsaug zog thiab apathy.
Indomitable Cabbage
Cov zaub mov twg muab lub zog, ntxiv rau cov saum toj no? Zaub nyob rau hauv tag nrho lawv ntau yam. Hauv qhov kev nkag siab no, tsis muaj qhov sib npaug ntawm cov zaub qhwv. Kev sib xyaw ntawm cov vitamins B1, B2, C, PP, phosphorus thiab hlau pab kov yeej qaug zog, chim siab thiab tsub kom lub siab zoo. Npaj cauliflower sab lauj kaub tais diav, mashed soups thiab zaub xam lav kom ib txwm nyob rau hauv lub siab zoo siab.
Spinach Muaj Hwjchim Loj Kawg Nkaus
Txawm hais tias qhov tseeb tias spinach tsuas yog tsob nroj ntsuab xwb, nws muaj cov peev txheej zoo zog. Kev sib xyaw ntawm cov vitamin C thiab hlau yuav tsis tawm ntawm qhov qaug zog, thiab tib lub sijhawm ua kom muaj kev ua tau zoo. Nws yog ib qho tseem ceeb uas spinach khaws cov khoom tseem ceeb no thaum kho cua sov. Nyob rau hauv nws daim ntawv tshiab, nws yuav ua rau tej tais diav noj qab haus huv thiab tastier.
Walnut roj teeb
Cov txiv ntseej suav hais tias yog cov khoom lag luam zoo uas ua rau muaj kev zoo siab. Nws yog ib qho khoom siv hluav taws xob nrog rau cov protein, omega-3 fatty acids, vitamins thiab minerals. Qhov cocktail no txhawb lub hlwb thiab ua rau tag nrho lub cev nrog lub zog. Tsuas yog tsis txhob nqa mus nrog txiv ntseej, tshwj xeeb tshaj yog thaum pw. Txwv koj tus kheej rau 20-30 g ntawm almonds lossis hazelnuts thaum sawv ntxov.
Lub zog ntawm tropics
Ntawm cov txiv hmab txiv ntoo, lub zog unsurpassed yeej yog txiv tsawb. Vim qhov loj ntawm carbohydrates ceev thiab fiber ntau, nws instantly quenches tshaib plab, them nrog cheerfulness. Nws tsis yog coincidence tias ncaws pob nyiam txiv tsawb heev. Lawv zoo kawg nkaus txo kev qaug zog thiab rov qab muaj zog tom qab kev cob qhia. Nws kuj tseem muaj txiaj ntsig rau cov neeg ua haujlwm puas hlwb noj 1-2 txiv tsawb ib hnub.
Berry reactor
Tsis ntev los no, muaj yeeb yuj Berry nplua nuj yuav tshwm sim ntawm peb lub rooj. Thiab qhov no yog lwm qhov chaw ntawm lub zog. Txhua lub berries muaj cov tshuaj antioxidants uas tiv thaiv lub cev ntawm cov hlwb los ntawm kev puas tsuaj thiab muaj txiaj ntsig zoo rau lub hlwb. Yog li ntawd, peb zoo siab thiab zoo siab. Ua li no, koj yuav tsum noj 200-300 g ntawm berries ib hnub twg. Tsis txhob hnov qab txog txiv hmab txiv ntoo dej qab zib thiab vitamin smoothies.
Chocolate Inspiration
Sweeteners yuav txaus siab kawm tias iab chocolate yog cov khoom siv hluav taws xob muaj txiaj ntsig. Ntawm chav kawm, vim lawv ua los ntawm cocoa taum, uas tuaj yeem them nrog kev zoo siab rau tag nrho hnub. Kev zoo siab hormone endorphin, uas yog tsim nyob rau hauv txoj kev nquag, kuj txhawb koj ua hauj lwm hnyav. Txawm li cas los xij, tsis txhob noj cov qhob noom xim kasfes - txwv koj tus kheej rau 30-40 g ib hnub twg.
Citrus ncuav mog qab zib
Txiv kab ntxwv yog txoj kev cawm seej rau cov neeg uas niaj hnub nyob rau hauv ib nrab pw tsaug zog lub xeev. Txawm hais tias nqus tau lawv cov tshuaj tsw qab, peb zoo li nqus tau qhov zoo siab heev. Thiab cov kua txiv hmab txiv ntoo tshiab ntawm cov txiv hmab txiv ntoo citrus ua haujlwm zoo kawg nkaus. Tag nrho ua tsaug rau ascorbic acid, uas tuaj yeem ua rau txawm tias cov neeg tsis muaj zog tshaj plaws. Ib khob kua txiv kab ntxwv ua ke nrog ib feem ntawm muesli yuav muab koj lub zog kom txog thaum noj su.
suav nrog cov energies ntuj nyob rau hauv tsev neeg ntawv qhia zaub mov. Nrog lawv, nws yuav dhau los ua ib qho yooj yim me ntsis los daws cov kev niaj hnub niaj hnub. Thiab yog tias koj muaj cov ntawv qhia zaub mov kom kov yeej kev qaug zog thiab zoo siab, qhia peb txog lawv hauv cov lus.