Ntawm chav kawm, mus koom nrog kev tawm dag zog ib txwm muaj thiab kev tawm tsam yog qhov zoo, tab sis yog tias koj tsis siv cov khoom noj yog vim li cas thiaj li tsis muaj qhov tshwm sim ntev. Leej twg tsis paub hais tias tom qab ua haujlwm zoo nyob hauv cov kis las feem ntau kev tshaib plab mus ua haujlwm. Nws hloov tawm tias nws yog qhov ua tau kom tshem tau nws sai thiab yooj yim, thaum plhws lub plab thiab tsis tua tag nrho cov workout tag nrho.
Firstly, yog tias ib tug neeg tau mus ua haujlwm (lossis pib ua qoj ib ce nyob hauv tsev), nws yuav tsum tsis txhob cia siab tias cov txiaj ntsig los dhau los. Kev ntxiv dag zog thiab txhim kho kev noj qab haus huv tsis yog qhov tshwm sim hauv ib hmos. Ntxiv mus, muaj lwm yam nuances uas koj yuav tsum paub tias cov chav kawm tsis yog nyob rau hauv vain.1. Landful ntawm neeg rau
Qhov no yog txoj kev zoo thiab nrawm thiab nrawm rau lub cev nrog cov protein thiab cov rog muaj txiaj ntsig tom qab kev cob qhia. Thiab qhov ntxim nyiam tag nrho yog tias koj tuaj yeem xaiv cov txiv ntoo kom saj ntawm cashws, almonds, Brazilian neeg rau nws xav tau, vim li cas tsis ua kom muaj kev sib haum ntawm cov txiv ntoo
2. Cov nqaij qaib cov protein thiab txiv tsawb
Tom qab kev cob qhia nws yuav zoo "Refrain" carbohydrates rau lub zog rov qab sai. Hloov chaw ntawm sandwicher lossis chips pob, nws yog qhov zoo dua los nqa txiv tsawb thiab protein cocktail. Tus txiv tsawb yuav muab lub zog tsim nyog, thiab cov protein cocktail yuav pab kom nce thiab rov ua cov leeg.3. Cov khoom muaj protein
Cov kab muaj protein ntau yog cov sib txawv thiab cov ntaub ntawv. Tab sis lawv txhua tus muaj cov piam thaj me me thiab muaj protein ntau, nrog rau cov khoom qab zib zoo nkauj. Piv txwv li, vim li cas tsis xaiv ib bar nrog strawberry saj, chocolate thiab mint.
4. Txiv laum huab xeeb ntawm cov khaub noom ua mov
Tej zaum koj yuav xav tias yuav muaj ib qho khoom noj txom ncauj zoo nkauj qhuav, kom pom tseeb tom qab ua haujlwm nyuaj. Tab sis cov txiv laum huab xeeb ntawm cov khaub noom ua mov yog qhov tseem ceeb heev rau kev noj qab haus huv thiab muaj cov protein thiab carbohydrates uas yuav xav tau tom qab kev cob qhia. Thiab kuv xav tau ib yam dab tsi qab zib, koj tuaj yeem ntxiv me ntsis zib ntab me ntsis me ntsis.5. tuna thiab piet
Tsis muaj leej twg yuav sib cav tias tuna yog six. Tab sis koj tuaj yeem ua nws txawm tas li (thiab yooj yim dua li khoom noj txom ncauj). Peb sib tov cov ntses los ntawm cov tuaj yeem nrog qee tus me me ntawm skimmed mayonnaise thiab muab tso rau txhua qhov hauv pitu (lossis lavash). Tuna yog nplua nuj nyob rau hauv cov protein, uas yuav zoo kawg nkaus rau cov leeg nqaij, thiab Pita yuav muab lub zog ua kom qaug zog.
6. hummus thiab lavash
Hummus thiab Lavash - npau suav ntawm txhua tus neeg nyiam kev noj qab haus huv. Nws yog li ntawd qab uas koj txawm hnov qab tag nrho cov txiaj ntsig rau kev noj qab haus huv tias cov khoom noj no. Hummus yog ua los ntawm chickpea, uas yog qhov chaw zoo ntawm cov protein. Thiab ua ke nrog cov kev ua kom muaj kev ua ke nrog cov hmoov ua ke lossis cov hmoov nplej los ntawm cov hmoov nplej uas muaj tag nrho, qhov no yog qhov ua ke zoo tshaj.7. Greek yogurt
Cov khoom siv mis nyuj no muaj cov ntsiab lus qab zib tsawg thiab cov carbohydrates yog lub zog zoo tshaj plaws tom qab kev cob qhia. Greek cov yogurt yog tsuas yog hloov pauv nrog cov as-ham thiab protein, yog li nws tuaj yeem pom zoo rau txhua tus neeg tom qab kev cob qhia.