Kev cob qhia kom raug tsis yog pib nrog kev sov so, tab sis nrog ib feem ntawm cov zaub mov qab thiab noj qab nyob zoo. Yog tias koj sau lub cev nrog kev paub, kev ua kis las yuav ua tau zoo dua ob npaug. Yuav ua li cas noj kom zoo thaum lub sij hawm kawm shock? Cov khoom dab tsi yuav pab koj ua tiav cov txiaj ntsig xav tau sai dua? Yuav ua li cas kom noj zaub mov zoo? Cov kws tshaj lij ntawm kev noj qab haus huv hom "Semushka" qhia txog qhov no thiab ntau lwm yam.
Athlete's Food basket
Rau cov neeg ncaws pob, tsis muaj ib qho tseem ceeb tshaj li cov protein. Tom qab tag nrho, nws yog ib qho tseem ceeb hauv tsev cov khoom siv rau cov leeg. Nrog rau kev cob qhia tsis tu ncua, nws raug nquahu kom suav cov qauv niaj hnub raws li 2-2. 5 g ntawm cov protein rau 1 kg ntawm qhov hnyav. Nws yog ib qho yooj yim los ua qhov tsim nyog suav nrog cov calorie cov lus ntawm cov khoom lossis kev siv zog rau cov smartphones. Nws yog ntshaw tias cov protein muaj nyob rau hauv tag nrho cov zaub mov tseem ceeb, thaum lawv muaj ntau lub hauv paus: tsiaj, zaub thiab khoom noj siv mis. Qhov no txhais tau hais tias koj yuav xav tau cov txheej txheem classic, suav nrog nqaij, ntses, qe, legumes, cereals, txiv ntseej thiab fermented khoom noj siv mis.
Lub hauv paus ntawm lub zog yog carbohydrates. Tsuas yog ib hom kev cob qhia tsim nyog rau cov kws kho mob - qeeb, lossis nyuaj, carbohydrates. Lawv saturate lub cev nrog lub zog ntev ntev thiab tswj cov leeg nqaij hauv lub suab. Tias yog vim li cas koj yuav tsum lean rau txhua yam cereals, unpolished mov, rye qhob cij, pasta los ntawm durum nplej, zaub, tshuaj ntsuab. Tab sis ceev ceev carbohydrates, feem ntau yog cov khoom qab zib thiab pastries, yuav tsum tsis nco qab ib zaug thiab rau tag nrho. Tsuas yog qhov tshwj xeeb tuaj yeem ua rau tsis qab zib txiv hmab txiv ntoo thiab berries.
Nws yog ib qho yuam kev loj kom tshem tawm cov rog tag nrho los ntawm kev noj cov kis las. Tom qab tag nrho, qhov no yog lwm qhov tseem ceeb ntawm lub zog, nrog rau kev ua haujlwm tau zoo. Nws tsuas yog tsim nyog los ua kom raug lawv txoj kev xaiv thiab tsom mus rau unsaturated fatty acids. Yog li ntawd, cov zaub mov yuav tsum feem ntau suav nrog cov ntses hiav txwv, nqaij nruab deg, legumes, cereals, zaub ntsuab, avocados, txiv ntseej thiab noob. Txiv ntseej, linseed, sesame thiab soy roj yog tshwj xeeb tshaj yog nplua nuj nyob rau hauv cov roj muaj txiaj ntsig.
Cov vitamins, micro- thiab macronutrients ua lub luag haujlwm ntawm catalysts uas ua rau muaj ntau yam txheej txheem hauv lub cev. Vitamin A pab tsim cov hlwb tshiab. Cov vitamins B koom nrog hauv cov metabolism thiab cov txheej txheem ntawm hematopoiesis. Vitamin C txhim kho cov pob txha thiab cov ntaub so ntswg. Vitamin E txhawb cov hlab plawv thiab cov hlab ntsha, nrog rau kev tsim cov tshuaj hormones tseem ceeb. Qhov twg kom tau txais tag nrho cov ntau yam no, pom tseeb - los ntawm cov zaub tshiab, txiv hmab txiv ntoo thiab berries. Txog lawv cov tawv nqaij qhuav thiab qhuav, ib yam nkaus, tsis txhob hnov qab.
Muaj kev cob qhia
Lwm qhov yuam kev ua los ntawm ntau tus neeg pib tshiab yog kev tawm dag zog ntawm lub plab khoob. Nws yog ib qho tsim nyog yuav tau noj ib teev lossis ob zaug ua ntej kev cob qhia. Qhov tseem ceeb tshaj plaws yog tsis txhob overeat thiab xaiv cov khoom noj uas muaj cov ntsiab lus ntawm cov protein thiab fiber ntau. Nws yog qhov zoo dua tsis txhob haus cov rog txhua. Qaib ntxhw los yog nqaij qaib fillet nrog mov xim av, zaub xam lav nrog zaub tshiab, taum thiab tuna, ib lub qhaub cij ntawm cov nplej zom nrog ib daim ntawm cov roj tsawg cheese thiab nplooj zaub xam lav tsuas yog ob peb txoj kev xaiv.
Yog tias tsis muaj sijhawm txaus rau pluas noj, koj tuaj yeem npaj cov khoom noj txom ncauj. Ib lub txiv tsawb, ib qho bar lossis txiv hmab txiv ntoo qhuav yog qhov zoo rau lub hom phiaj no. Txhua yam uas lub cev xav tau ua ntej lub cev zoo co-up yog nyob rau hauv cov txiv hmab txiv ntoo qhuav "Semushka". Nws yog nplua nuj nyob rau hauv cov vitamins A, B, C, E, K, PP, nrog rau sodium, potassium, magnesium, phosphorus, zinc, hlau, selenium, tooj liab. Cov txiv hmab txiv ntoo qhuav saturate lub cev nrog lub zog thiab ua kom txhua lub cev. Nyob rau tib lub sijhawm, lawv tsis tsim kev xav hnyav hauv plab, lawv nqus tau sai thiab tsis muaj teeb meem.
Xaiv cov txiv hmab txiv ntoo los ntawm kab "Semushka" - qhuav apricots, hnub muaj koob muaj npe, plums dub lossis figs. Lawv yog tsim los ntawm ntuj loj thiab zoo txiv hmab txiv ntoo raws li classical technology, yog li ntawd lawv tau khaws cia tus thawj aroma thiab ci nplua nuj saj. Yog li tus cwj pwm zoo ua ntej kev cob qhia yog lav. Txwv koj tus kheej mus rau ib nrab ntawm 30-40 g ntawm cov txiv hmab txiv ntoo qhuav sai ua ntej cov chav kawm. Ua tsaug rau kev ntim khoom yooj yim, koj tuaj yeem nqa lawv nrog koj thiab muaj khoom noj txom ncauj ntawm txoj kev mus rau lub gym.
Tom qab cov ribbon tiav
Cov neeg ncaws pob kws tshaj lij paub tias nws tseem ceeb npaum li cas los sib sau ua ke cov txiaj ntsig tau los ntawm kev cob qhia tam sim tom qab nws ua tiav. Qhov tseeb yog tias tsuas yog lub sijhawm no, txog li ib teev, cov metabolism nrawm dua. Nws yog ib qho tseem ceeb kom tsis txhob nco lub sijhawm no thiab muab cov khoom noj rau lub cev uas yuav pab txhawb cov leeg nqaij, thiab nrog kev xyaum ua kom lub cev zoo dua thiab slim.
Ua ntej tshaj plaws, peb tab tom tham txog cov protein, tsis tas yuav tsiaj. Txiv ntseej los ntawm "Semushka" yog raws nraim qhov koj xav tau.
Cov zaub protein uas muaj nyob rau hauv lawv nquag nourishes cov leeg thiab pab kom rov qab sai dua tom qab kev tawm dag zog. Ua cov antioxidants muaj zog, txiv ntoo tua cov dawb radicals uas rhuav tshem lub cev hlwb. Ntxiv mus, lawv nquag pab tsim cov cell tshiab. Thiab lawv kuj tsim cov roj metabolism, maj mam txo cov txheej txheem inflammatory hauv cov ntaub so ntswg, txhim kho cov ntshav ncig, muaj txiaj ntsig zoo rau lub plawv thiab lub paj hlwb.
Almonds coj thawj qhov chaw hauv kev ntaus nqi ntawm cov txiv ntseej tshaj plaws. Koj tuaj yeem kho koj tus kheej nrog ib qho puv tes ntawm qhuav almonds tam sim ntawd tom qab kev cob qhia, lossis koj tuaj yeem npaj rov qab smoothie nrog nws kev koom tes. Sib tov 30 g ntawm almonds "Semushka" rau hauv ib lub crumb, sib tov nrog sliced txiv tsawb thiab ib tug puv tes ntawm spinach. Ncuav tag nrho 200 ml ntawm almond mis nyuj thiab whisk rau hauv ib homogeneous loj. Qhov no smoothie yog loaded nrog organic acids thiab antioxidants, uas yuav tsum tau los ntawm ib tug nkees lub cev tom qab ib tug hnyav workout.
Hauv kev noj zaub mov zoo rau kev ua kis las, koj tuaj yeem ua yam tsis muaj lub nra hnyav. Qhov tseem ceeb tshaj plaws yog kho me ntsis kev noj haus txhua hnub thiab suav nrog cov zaub mov zoo hauv nws. Cov txiv hmab txiv ntoo qhuav thiab txiv ntoo "Semushka" yog rau lawv yam tsis muaj kev poob siab. Lawv muaj ib qho kev sib xyaw ua ke ntawm cov khoom noj muaj txiaj ntsig hauv ntau qhov loj, uas yog qhov tseem ceeb rau lub cev nrog kev tawm dag zog lub cev tsis tu ncua. Txaus siab rau lub ntuj saj ntawm cov txiv ntseej thiab txiv hmab txiv ntoo qhuav hauv lawv daim ntawv ntshiab, ntxiv rau koj cov tais diav uas koj nyiam, cob qhia nrog cov txiaj ntsig thiab kev zoo siab.