Koj tsis yooj yim kom poob phaus, thiab koj yuav tsum tau kaw rau txhua hom kev ua si, yog li kom tsis txhob nco txhua yam uas tuaj yeem cuam tshuam nrog qhov hnyav dua. Txawm tias pw tsaug zog tuaj yeem cuam tshuam rau tag nrho cov phiaj xwm kev poob phaus. Yog tias ib tug neeg sim poob ceeb thawj, nws yog ib qho tseem ceeb heev rau kev tsim khoom txaus ua rau cov tshuaj hormones txaus, uas tuaj yeem ua rau qhov hnyav.
Yog li, koj yuav tsum tau xyuam xim heev rau qhov tseeb tias koj haus mus pw tsaug zog. Cov dej haus uas tau noj ua ntej yuav pw yuav tsum tau ntxiv cov calories ntxiv, thiab nws yuav tsum ua rau pw tsaug zog zoo. Piv txwv li, nws tsim nyog kom tsis txhob muaj suab thaj thiab caffeine. Yog li, ntxiv rau cov chav kawm mus ntev hauv lub gym poob phaus, koj kuj yuav tsum tau saib seb koj haus dej ua ntej mus pw.1 ntsuab tshuaj yej
Qhov no yog qhov tseeb paub tias cov tshuaj yej ntsuab tau pab txo qhov hnyav. Cov dej haus no tuaj yeem muab ntau yam txiaj ntsig kev noj qab haus huv yog tias koj coj nws ua ntej mus pw. Thawj thiab tseem ceeb tshaj plaws uas nws muaj yog pw tsaug zog zoo. Lwm cov txiaj ntsig yog kev txhim kho ntawm cov haujlwm ntawm cov hlab plawv, kev kho mob, ntxhov siab, txo qhov hnyav thiab poob phaus thiab poob phaus thiab poob phaus thiab poob phaus thiab poob phaus thiab poob phaus thiab poob phaus thiab poob phaus.
2 cov mis nyuj
Raws li ib tug menyuam yaus, leej niam yuav ua rau koj haus mis txhua hmo ua ntej yuav mus pw. Mis nyuj yog ib qho dej haus uas zoo tshaj plaws. Nws yog abounding nrog calcium thiab tryptophan, uas tseem yuav pab kom tsaug zog zoo. Qhov tseeb npau suav yuav ua kom meej meej qhov xav tau txhawm rau txhawm rau txhawm rau txhawm rau ua qee yam (txhawm rau kom rov ua lub zog) thaum nruab hnub. Raws li ntau cov kev tshawb fawb, mis kuj tuaj yeem pab tsim cov leeg.3 txiv hmap kua txiv
Qhov no yog ib qho kev xaiv zoo uas tuaj yeem xaiv tau los ntawm kev haus dej thaum hmo ntuj. Tab sis nws yog qhov tsim nyog kom paub tseeb tias cov kua txiv hmab yog 100% huv si thiab tsis muaj qab zib hauv nws. Nws yuav pab kom tsaug zog zoo dua. Thiab yog tias koj siv cov kua txiv hmab txiv ntoo tsis tu ncua, nws yuav pab tau poob phaus. Kev tshawb fawb luam tawm nyob rau hauv cov lus rog thoob ntiaj teb pom tias antioxidant muaj nyob rau hauv grapes tau hloov pauv cov rog dawb rau hauv lub cev. Yog li, koj tuaj yeem haus ib khob kua txiv hmab txiv ntoo me me ntawm lub txaj ua ntej yuav poob phaus thiab tib lub sijhawm txaus siab rau nws saj.
4 chamomile tshuaj yej
Thaum haus dej tshuaj yej ua ntej yuav mus pw, koj yuav tsum nco ntsoov tias nws tsis muaj caffeine. Qhov zoo tshaj yuav yog chamomile cov tshuaj yej uas nqa cov txiaj ntsig kev noj qab haus huv. Nws tau noj yuav pab tau pw tsaug zog zoo dua. Nws kuj tseem tuaj yeem pab lub siab thiab cov leeg mos, uas yuav cia li ua rau tag nrho lub cev so thiab txias. Tshuaj yej haus los ntawm chamomile kuj tseem ua rau txhawm rau txhim kho cov kua dej qab zib, uas ncaj qha rau qhov poob phaus.5 Soy Protein Cocktail
Thiab thaum kawg, koj tuaj yeem xaiv cov protein protein li dej ua ntej mus pw. Qhov no yuav pab tawm tsam kev ua rog rog thiab txo qhov hnyav los ntawm kev txo qis qib cortisol. Kev siv cov khoom noj muaj protein ua kua muag kuj tseem yuav pab tsim cov leeg. Thiab kom ua tiav qhov tshwm sim zoo dua koj tuaj yeem ntxiv cov Greek yogurt rau ib qho cocktail.