Hypertrophic Cardiomyopathy: Cov tsos mob, Ua rau, Kho thiab Tiv Thaiv Saib Cov Qauv Rau Cov Lus Ceeb Toom Ceev Tag Nrho Cov Ntawv Ceeb Toom Rau Cov Lus Qhia Txhua HnubTsuas Nyob Hauv
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Cov khoom noj muaj txiaj ntsig zoo tom qab kev tawm dag zog ua haujlwm tseem ceeb heev kom muaj lub cev noj qab haus huv. Yog tias koj xav ua kom haum, koj paub tseeb tias yuav tsum mob siab rau ntau yam thaum koj qoj ib ce. Tsis yog tsuas yog qhov kev sib tw ua haujlwm, tab sis tom qab noj mov tawm ua haujlwm tseem ceeb heev thiab.
Txawm li cas los xij, nws tau pom tias tib neeg nyiam muab kev siv zog ntau dua thiab xav txog kev npaj lawv noj mov ua ntej noj mov. Ntawm qhov tsis sib xws, zaub mov noj tom qab ua haujlwm tseem ceeb dua thiab xav tau kev npaj zoo thiab npaj ua ntej.
TV qhia zoo li lwm yam txawv txawv
Tom qab koj ua tiav kev ntseeg khi koj cov leeg thiab tiring koj tus kheej kom tau qhov zoo tshaj plaws, koj yuav tsum tsis txhob hnov qab muab khoom plig rau koj lub cev nrog qee cov zaub mov zoo thiab muaj zog.
Vim Li Cas Nws Thiaj Tseem Ceeb Yuav Tau Noj Tom Qab Koj Ua Haujlwm?
Peb lub cev tau cuam tshuam rau ntau dua ib txoj kev tom qab kev qoj ib ce. Thaum qoj ib ce, peb lub cev siv cov khw glycogen hauv cov leeg nqaij ua cov roj los ua haujlwm. Qhov no ua rau cov leeg ua kom tiav ntawm glycogen. Nws kuj tseem yuav muaj kev sib ntsib dhau los yuav ua rau cov protein nyob hauv cov leeg nqaij ntawm koj lub cev raug mob [1] [ob] Cov.
Thiab, thaum koj tawm sab nraud, koj lub cev hlawv roj los ntawm txhua yam koj tau noj ua ntej kev ua haujlwm, uas zom cov glycogen khaws cia. Koj cov leeg pib siv cov protein muaj tsim kho thiab kho cov ntaub so ntswg li ntawm ob peb teev ntawm kev ua haujlwm.
Koj Lub Cev Ua Haujlwm Li Cas Tom Qab Kev Sib Tham?
Tsis pub dhau 45 feeb tom qab ua haujlwm tiav, koj lub cev yog qhov tshwj xeeb tshaj yog nqus cov carbohydrates thiab protein, uas tej zaum koj yuav tsis paub txog. Yog tias koj xav tsim koj cov leeg, koj yuav tsum noj 30 g ntawm protein thiab 30-35 g ntawm carbohydrates hauv 15 feeb tom qab kev ua haujlwm. [3] Cov.
Thiab yog tias koj xav nyob qhov zoo los ntawm kev poob phaus, koj tuaj yeem siv koj lub sijhawm thiab noj hauv 45 feeb ntawm koj txoj kev ua tiav.
Tom qab kev tawm sijhawm ua haujlwm, koj lub cev xav tau cov as-ham tshwj xeeb los kho cov leeg thiab ua kom cov ntshav qab zib cov ntshav tsawg [4] Cov. Yog li, nws yog qhov yuav tsum tau noj cov zaub mov sib xyaw uas tuaj yeem txhim kho kom rov zoo tom qab kev ua haujlwm. Ua tibzoo saib qee yam ntawm cov khoom noj uas muaj txiaj ntsig zoo tshaj plaws uas koj yuav tsum tau ntxiv rau hauv koj daim ntawv teev npe rau tom qab noj mov ua haujlwm.
1. Greek Yoghurt
Greek yoghurt muaj ob npaug ntawm cov protein thiab carbohydrates piv rau cov yoghurt li niaj zaus. Koj tuaj yeem sib xyaw yoghurt nrog cereal thiab txiv hmab txiv ntoo vim tias cov txiv hmab txiv ntoo ntim cov micro-as-ham uas tau muaj pov thawj los tua cov leeg mob [5] Cov.
2. Txiv Hmab Txiv Ntoo
Ntim nrog cov zaub mov noj qab nyob zoo thiab zom zaub mov uas pab lub cev zom cov zaub mov kom muaj txiaj ntsig, txiv hmab txiv ntoo yog qhov tseem ceeb ntxiv rau kev noj qab haus huv tom qab ua haujlwm. [6] Cov. Cov txiv hmab txiv ntoo zoo li cov txiv puv luj muaj cov khoom ua rau lub cev ua kom cov leeg rov qab zoo thiab zom cov zaub mov kiwi.
Koj tseem tuaj yeem xaiv cov txiv ntseej thiab txiv tsawb zoo li vim tias cov kab uas muaj tam sim no nyob hauv tsawb tuaj yeem ncav cuag cov leeg nqaij ntawm peb lub cev thiab tuaj yeem rov qab ua tiav ntau qib glycogen, yog li ntxiv dag zog ntxiv [7] Cov. Txiv tsawb mis smoothie yog qhov kev xaiv zoo.
3. Cov Qe
Qe yog cov khoom noj zoo ua tom qab ua tiav vim tias lawv muaj protein ntau thiab yog qhov tseem ceeb ntawm ntau lwm cov as-ham, uas pab koj lub cev kho tom qab kev tawm dag zog zoo kawg. [8] Cov. Koj tuaj yeem muaj qe nyob ntawm txoj kev twg uas koj xav tau, cia nws thawb, ntxaug, hau siav lossis sab hnub ci.
Kev muab lub nkaub tua thiab muaj qe qe dawb tseem yog qhov kev xaiv zoo vim cov qe dawb tsis muaj cov rog lossis roj (cholesterol). Txoj hauv kev zoo tshaj plaws kom muaj qe tom qab koj txoj kev tawm tsam yog kom muaj tsib lub qe dawb thiab ib lub qe xyaw - txhawm rau rho cov txiaj ntsig siab tshaj plaws ntawm lub qe dawb thiab ntxiv rau lub qe ntawm ib lub qe. [9] Cov.
4. Qos qos yaj ywm
Cov qos yaj ywm qab zib yog qhov zoo rau kev muab cov carbohydrates uas yog qhov kev xaiv zoo tom qab kev mob siab rau ua haujlwm. Cov superfood no muaj 26 gram carbohydrates los rov ua koj cov glycogen. Ntxiv rau, nws tseem muaj cov tshuaj fiber ntau noj qab haus huv kom koj nyob ntev rau lub sijhawm ntev dua [10] Cov.
5. Ua whole-grain Noj tshais Cereal
Tom qab ua haujlwm tawm, xaiv qhov muaj protein, fiber ntau, qab zib cereal qis. Ib lub tais ntawm cov nqaij ntim zom zaws muaj qhov zoo tagnrho rau kev thau koj cov khw muag khoom siv lub zog. Koj tuaj yeem mus rau oatmeal topped nrog almond butter lossis ib qho khiav ceev ntawm cov hmoov protein [kaum ib] Cov. Koj tuaj yeem muaj cov khob cij whole-grain.
6. Ceev
Kev noj cov txiv ntoo ntawm tes yog qhov kev xaiv zoo tshaj plaws los hloov cov theem ntawm glycogen hauv cov leeg. Lawv pab ua kom kawg siab rau koj cov zog thiab txhawb cov leeg nqaij. Almonds, txiv hmab txiv ntoo qhuav li raisins yog qee qhov kev xaiv zoo [12] Cov.
7. Cov zaub mov ci
Kev ntxuav koj cov hniav hauv cov zaub ntsuab no tuaj yeem ua tau ntau yam zoo rau koj qhov kev nkees tom qab qoj ib ce. Muaj ntau nyob rau hauv vitamin K thiab choline (ib qho macronutrient uas tseem ceeb heev rau kev ua haujlwm ntawm cov kabmob tseem ceeb tshaj plaws ntawm peb lub cev xws li daim siab, lub hlwb, thiab lwm yam), zaub cob pob ua haujlwm zoo kawg nkaus hauv kev ua kom lub zog qib tom qab ua haujlwm. [13] Cov.
yuav ua li cas tshem tawm hnub ci ntawm lub cev
8. Tawm tuaj
Ib qho khoom noj zoo tshaj plaws ntawm lub zog-muab cov zaub mov, cov zaub ntsuab tau ntim nrog enzymes, vitamins, minerals thiab protein. Txij li thaum lub cev qe yog nyob rau hauv daim ntawv ntawm cov zaub mov hauv paus, lawv tau yooj yim zom los ntawm lub cev thiab lub zog khaws cia tau yooj yim pauv rau peb lub cev [14] Cov.
9. Tshuaj ntsev
Salmon muaj cov omega-3 fatty acids uas pab ua kom cov nqaij tom qab zoo mob uas ua rau mob nqaij. Qhov no muaj roj noj qab haus huv tseem paub kom txhawb cov rog rog. Koj tuaj yeem ntxiv cov txiv roj roj rau cov ntses kom nce lub koob tshuaj ntawm cov rog kom zoo [kaum tsib] Cov.
10. Chocolate Mis Mis
Chocolate mis nyuj yog lwm cov dej haus uas tuaj yeem yog tom qab ua haujlwm. Cov dej haus muaj cov carbohydrates thiab cov protein xav tau rau rov qab los rau cov leeg. Cov dej ntsiab lus tseem yuav hloov cov kua hauv lub cev uas tawm ua hws thiab mis thiab yuav muab cov calcium uas yuav pab kom lub cev rov zoo sai dua [17] Cov.
Ntawm Daim Ntawv Kawg…
Nws yog ib txwm pom zoo kom koj yuav tsum noj ib pluas mov uas muaj cov carbs thiab protein ntau tam sim ntawd tom qab koj ua kev tawm dag zog tas. Cov kws tshaj lij qoj ib ce tau qhia tias koj noj koj cov pluas noj tsis pub dhau lub sijhawm 45 feeb ntawm qoj ib ce.
Nco ntsoov tias tshaj tawm kev tawm sijhawm ua haujlwm, koj yuav tsum tsis txhob nyob yam tsis muaj khoom noj dhau 2 teev. Ua raws li kev noj qab haus huv zoo, kev noj zaub mov zoo tom qab ua haujlwm tawm dag zog yuav pab kom koj mus tau ntev ntev hauv kev ua tiav koj lub hom phiaj qoj ib ce.
