txheem
"Yuav ua kom koj lub cev muaj peev xwm ua kom zoo dua thaum lub sij hawm qoj ib ce thiab ua kom zoo, nws yog ib qho tsim nyog los faib koj cov khoom noj khoom haus hauv ib hnub", qhia Vanessa Bedjaï-Haddad, tus kws qhia noj zaub mov noj. Tag nrho cov hmoov txhuv nplej siab, txiv hmab txiv ntoo thiab zaub ntawm txhua pluas noj, nqaij, ntses lossis qe (tsawg kawg ib hnub ib zaug) thiab ob lossis peb yam khoom noj siv mis txhua hnub yog ib feem ntawm cov kis las cov ntawv qhia. "Rau lub zog tsis tu ncua, peb noj txhua lub sijhawm yam tsis muaj pluas tshais. Qhov no txiav txim siab qhov kev kawm ntawm hnub, tab sis kuj yog qhov rov qab! “, ceeb toom tus kws tshaj lij.
Proteins, carbohydrates thiab rog
“Proteins yog qhov tseem ceeb los ua kom tau raws li qhov xav tau ntawm cov leeg nqaij thaum lub sijhawm ua haujlwm. Lawv muaj nyob rau hauv nqaij, pulses thiab soybeans. Nws tseem yog ib qho tsim nyog yuav tau nyiam cov carbohydrates uas muaj suab thaj nrog qhov nruab nrab thiab qis glycemic Performance index, xws li cov nplej thiab cov khoom noj uas tau txais, thiab noj lawv nrog txhua pluas noj los muab cov nqaij ntshiv nrog lawv cov roj. Thiab lipids sab, nquag nquag, nws yog qhov zoo dua los txwv lawv. Nyiam cov uas muaj nyob rau hauv cov roj zaub, oilseeds thiab oily ntses, lawv koom nyob rau hauv kev ua hauj lwm ntawm lub plawv thiab nws cov kev tiv thaiv thaum lub sij hawm ib ce, "hais tias dietician.
Tom qab kev siv zog, kev nplij siab
"Peb hydrate nrog dej nplua nuj nyob rau hauv bicarbonate uas pab tswj lub cev pH. Yog tias koj tawm hws ntau, koj noj cov dej carbonated nplua nuj nyob hauv cov zaub mov. Tab sis koj tuaj yeem haus cov kua zaub zaub, "saib Vanessa Bedjaï-Haddad. Ntawm lub phaj: “Peb noj li ntawm ob teev ntawm kev sib kho. Tsuas yog tom qab kev tawm dag zog, cov suab thaj nrawm (txiv tsawb, txiv hmab txiv ntoo qhuav, cereal bars) them nyiaj rau qhov tsis txaus, ”tus kws qhia noj zaub mov. Ib qho khoom noj txom ncauj uas "kho" cov ntaub so ntswg tom qab kev tawm dag zog? "Peb sib tov 1 txiv tsawb, 100 ml ntawm mis nyuj almond, 1 yogurt, 15 g ntawm oatmeal thiab nws yog saj tshiab heev! “
Txiv lub qhov muag, Rodolphe, leej txiv ntawm Martin thiab Margot
Tom qab ua ob lub rooj sib txoos thaum kuv tus poj niam cev xeeb tub, kuv saib kuv cov pluas noj. Yog vim li cas maj rau rog tom qab ib tug workout? Kuv nyiam cov nqaij ntshiv (nqaij qaib…) lossis ntses, nrog rau ib qho ntawm cov zaub kom rov zoo yam tsis muaj qhov ua rau cov nplai. “
Qhuav zaub
Legumes yuav tsum nyob rau hauv cov neeg ncaws pob cov zaub mov vim hais tias lawv npog cov kev xav tau ntawm complex carbohydrates, cov uas muab lub zog rau lub sij hawm ntev. Ua neej nyob ntev lub chickpeas, lentils, taum qhuav thiab soya taum, uas yog ua ke nrog tag nrho cov nplej: mov / lentils, semolina / chickpeas ...
qe
Cov protein ntau, nrog 13 g ib 100 g ntawm qe, lawv txhawb kev ua kis las. Thiab, noj thaum pib noj mov, cov proteins yog satietogenic. Xyaum noj tsawg ua ntej lub dag zog! Qhov chaw ntawm hlau, zinc thiab selenium, qe muaj cov vitamins A, B, D, E thiab K. Lawv zoo rau cov neeg ncaws pob.
Roj av
Almonds, walnuts ( cashew, pecan ...), hazelnuts, pistachios txaus los muab lub zog ua ntej kev tawm dag zog. Digested, lawv muaj cov lipids zoo - tshwj xeeb tshaj yog omega 3s, thiab yog nplua nuj nyob rau hauv proteins thiab minerals. Koom nrog cov txiv hmab txiv ntoo qhuav, lawv tsim ib qho kev nthuav cocktail ntawm kab kawm nyob rau hauv lub moj khaum ntawm kev ua kis las.
Oily ntses
Lawv muaj cov proteins zoo thiab tshwj xeeb tshaj yog cov tsis muaj roj fatty acids - tshwj xeeb tshaj yog omega 3. Lawv tau hais tias yog "tseem ceeb", ob qho tib si vim lub cev tsis paub yuav ua li cas los tsim lawv thiab yog li kev noj zaub mov yuav tsum muab rau lawv, thiab vim tias lawv yog qhov tseem ceeb rau kev ua haujlwm zoo ntawm lub hlwb thiab kev ncaj ncees ntawm cov hlab plawv.
Dark chocolate
Tsaus chocolate muaj cov nyhuv stimulating vim nws txhawb kev tsim cov serotonin, ib yam tshuaj uas lub luag hauj lwm rau kev noj qab haus huv ... Tsis tas li ntawd, nws muaj flavonoids, nthuav antioxidant thiab muaj glycemic Performance index tsawg. Yog li, tsis txhob yig mus tom hauv ib lub xwmfab ua khoom noj txom ncauj!
Dawb cheese
Cheese thiab yogurts ntuj, ua tsaug rau cov ferments uas lawv muaj, tswj cov hnyuv thiab pab txhawb kev thauj mus los. Muaj txiaj ntsig zoo nyob rau theem rov qab, lawv yog qhov zoo ntawm cov protein, calcium, zinc thiab vitamin D.
Txiv tsawb
Ntxiv rau qhov muaj zog tshwj xeeb (90 kcal ib 100 g), nws yooj yim zom. Zoo tagnrho raws li khoom noj txom ncauj, txiv tsawb yog nplua nuj nyob rau hauv poov tshuaj uas txhawb kev rov qab thiab txwv cramps. Nws tseem yog lub foob pob ntawm phosphorus, calcium thiab vitamins A, B1, B2 thiab C.
Chia noob
Lawv lub koob npe nrov yog "cov khoom noj super" yog vim lawv cov ntsiab lus protein (kwv yees li 20%) ntawm qhov zoo vim tias lawv muaj yim amino acids uas lub cev xav tau. Chia noob yog cov ntsiab lus ntawm cov zaub mov (calcium, iron, magnesium, phosphorus) thiab fatty acids los ntawm tsev neeg omega 3.