13 cov khoom noj uas yeej muaj nqis noj ua ntej thiab tom qab qoj ib ce

Tsis nco qab tsho kev cob qhia rau ib qho kev npliag plab: qhov tseem ceeb cov khoom los pab koj tau txais tshem ntawm kev tshaib kev nqhis. Nrhiav seb koj yuav tsum tau noj ua ntej tsev kawm ntawv thiab tom qab uas cov soj ntsuam tau pom.

Ua ntej hoob kawm: Txiv tsawb

Khaws ib tug txiv tsawb, uas koj yuav noj nyob rau hauv txoj kev mus rau lub gym. Qhov no yog lub zoo meej txiv hmab txiv ntoo, vim hais tias nws yog sai absorbed thiab muaj nyob rau ntawd poov tshuaj pab rau cov nqaij ntshiv. Tej yam yooj yim thiab yooj yim txoj kev uas yuav npaj rau txoj kev kawm!

Ua ntej hoob kawm: oatmeal

Hearty Oatmeal yog tag nrho ntawm fiber, uas guarantees qeeb plab zom mov ntawm carbohydrates. Vim hais tias ntawm no koj cov zog sib yuav ruaj khov. Yog hais tias koj koom nyob rau hauv thawj ib nrab ntawm lub hnub, cia li ua porridge rau pluas tshais.

Ua ntej txoj hauj lwm ntawm yogurt thiab granola

Xaiv Greek yogurt nrog ib tug ntau ntawm cov protein, thiab complements nws plaub ya ri tsis muaj suab thaj thiab tshiab txiv hmab txiv ntoo. Qhov no yuav pab koj tsa cov theem ntawm lub zog ua ntej ce. Kua Mis Nyeem Qaub yuav txawm yuav khov nrog tus plaub ya ri, uas yuav piv ua noj ua haus.

Ua ntej hoob kawm: yob nrog qaib ntxhw

Ob teev ua ntej pib ntawm lub hoob no koj yuav tsum tau noj ib yam dab tsi, dab tsi ua ke ntawm carbohydrates, cov rog thiab protein. Wholegrain mov ci nrog tsawg-roj qaib cov txwv, hummus thiab zaub yog ib qho zoo tagnrho tov rau cov neeg uas xav cov tais nqaij txiv hmab txiv ntoo thiab khoom qab zib.

Ua ntej hoob kawm: applesauce

Yog hais tias koj muaj ib nrab ib teev ua ntej ib ce muaj zog, noj kua ntses. Nws yog ib qho yooj yim los npaj los ntawm apples, txiav lawv cia li ib tug me ntsis thiab ces nyob rau hauv lub lauj kaub. Qhov no yog ib tug qab qab zib nrog ib tug txaus tus nqi ntawm fiber, uas yuav tsis ua mob koj lub plab.

Ua ntej hoob kawm: muesli tuav

Dried txiv hmab txiv ntoo - zoo tagnrho yooj yim carbohydrates, raws li lawv muab koj lub zog mus rau tib lawv yog zom tau yooj yim. Ceev muab koj nrog protein thiab fiber. Lub ua ke ntawm cov khoom tsim ib tug zoo meej khoom txom ncauj! Tab sis nco ntsoov tias koj yuav tsum tau xaiv txoj cai tuav: ib co muaj heev npaum li cas qab zib thiab txawm chocolate, xws ntau ntau yam yog tsis zoo npaum li cas rau koj lub cev.

Tom qab txoj hauj lwm ntawm plaub ya ri

Tais ntawm cereal nrog mis mis nyuj txig los siav koj tshaib plab tom qab ib tug workout. Haum txawm variants nrog piam thaj, vim hais tias lawv pab los nqaij.

Tom qab qhia zaj lus qhia: bun

Wholegrain bun yuav pab kom koj zoo tom qab ib qho kev mob siab heev workout. Nqaij khwv tau feem carbohydrates, thiab txiv laum huab xeeb butter thiab jam pab sau lub cev protein thiab qab zib.

Tom qab lub txoj hauj lwm: tsev cheese

Qhov no yog ib hearty khoom noj txom ncauj nyob rau hauv uas ob peb carbohydrates thiab protein ntau. Ib qho zoo heev kev xaiv rau cov neeg uas xav kom poob ceeb thawj thiab lawv muaj nqaij. Nyob rau hauv tas li ntawd, nws yuav pab tswj tau koj qab los, yog li ntawd koj ces tsis xav noj ib tug ntxiv feem.

Tom qab qhia zaj lus qhia: carrots nrog hummus

Tom qab koj ua hauj lwm tawm, koj lub cev yuav tsum tau muaj zog rau ib tug tag nrho rov qab. Noj cov khoom uas muaj ib co carrots nrog ob dia ntawm hummus tau txaus protein.

Tom qab qhia zaj lus qhia: edamame

Khoom txom ncauj steamed taum mus rau tau txaus fiber ntau thiab protein rau roj tsawg. Edamame muaj fatty acids uas pab txo tau kom cholesterol nyob rau hauv cov ntshav.

Tom qab txoj hauj lwm ntawm cov kua nrog txiv laum huab xeeb butter

Tau ib koob tshuaj noj qab nyob zoo rog, smeared slices ntawm Kua creamy txiv laum huab xeeb butter. Monounsaturated nqaijrog pab hlawv roj thiab tsim kom muaj cov nqaij ntshiv, nyob rau hauv tas li ntawd, lawv instantly muab lub zog.

Tom qab qhia zaj lus qhia: qhob noom xim kasfes mis nyuj

Qhov no cov khoom txom ncauj yuav cia koj mus xav tias zoo li ib tug me nyuam dua, dua li nws yuav muab koj lub cev ib lub caij nyoog rov qab. Koj lub cev yuav tau txais ib feem ntawm carbohydrates thiab protein, uas yog li ntawd tsim nyog rau nws.