Yuav Ua Li Cas Thiaj Tsim Ib Lub Cev Ib Yam Li Kim Kardashian Los ntawm Indian Noj?

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Kim Kardashian West, lub hnub qub uas muaj koob muaj npe tiag tiag thiab ib leej niam muaj peb leeg tsis ntev los no tau qhia txog kev ua si ntawm nws tus kheej rau ntawm nws nplooj Instagram. Tom qab nws hnyav yuav luag 140 lbs, Kim Kardashian nqis rau 116 lbs. Nws lub suab txhais ceg thiab lub cev sab saud yog yam uas txhua tus pojniam khib. Nws ua raws lub cev kev ua kom lub cev, hauv qhov uas koj nqa cov khoom loj txaus thiab muaj cov neeg lub cev qis. Nws hais txog cov khoom noj uas muaj protein thiab protein ntau.

Thaum muaj coob tus txiv neej Indian thiab cov poj niam xav kom muaj lub cev zoo li Hollywood cov neeg ua yeeb yam, cov khoom noj uas cov neeg ua noj ua haus uas muaj koob nrov npe yuav ua tsis tau vim lub cev tsis muaj qee yam zaub mov. Txawm li cas los xij, nws yog ib qho tseem ceeb kom nkag siab tias koj tuaj yeem tsim koj lub cev nrog cov zaub mov muaj nyob hauv Is Nrias teb, muab koj nkag siab txog cov ntsiab lus protein thiab carbohydrate hauv Indian cov zaub mov. Kab lus no yuav tham txog Indian cov pluas noj rau lub cev.

quotes los pab lwm tus

Kev siv lub cev ua kom lub cev ua kom muaj zog txog 1500 rau 3,000 calories txhua hnub rau tus pojniam thiab 2,500 txog 5,500 calories ntawm ib hnub rau tus txiv neej. Kev noj lub cev kom tsawg yog nyob ntawm hom thiab qib qoj ib ce. Yog tias koj tab tom nrhiav kom tsim cov leeg thiab ua kom lub cev rog, ua kom pom cov khoom noj Indian zoo tshaj plaws rau kev tawm dag zog.

Peb yuav faib cov khoom noj ua ob pawg - uas tsis yog noj zaub tsis muaj zaub thiab nqaij tsis ua noj rau lub cev tsim.

Tsis yog-cov neeg tsis noj nqaij Indian Noj rau Lub Cev

Qhov tsis yog noj zaub tsis zoo noj lub luag haujlwm tseem ceeb hauv kev tsim cov leeg nqaij yam li nws muaj nplua nuj nyob hauv cov protein. Nov yog cov tsis yog zaub noj tsis siv los ua lub tsev leeg.

1. Cov Qe

Cov qe ua zaub mov noj hauv lub cev tsim zaub mov noj. Ib lub qe loj loj muaj 6 g ntawm protein. Qe dawb yog cov keeb kwm zoo ntawm cov protein uas muaj tag nrho 9 yam tseem ceeb amino acids uas xav tau rau koj lub cev. Nws tseem yog nplua nuj hauv choline, ib yam khoom noj tseem ceeb uas xav tau rau kev tswj hwm cov leeg. Qe yolks yog qhov zoo ntawm cov rog dhau lawm, lawv kuj pab txhawm rau kom cov leeg ua haujlwm thiab. Yog tias koj xav noj cov qe ua zaub mov yug lub cev, ces nws yog qhov zoo uas yuav tau noj cov qe hau. Noj tsawg kawg yog 10-15 qe ib hnub.

2. Liab cov nqaij

Cov nqaij rog rog me ntsis yog qhov tseem ceeb ntawm kev noj zaub mov kom lub cev muaj zog. Cov nqaij liab muaj cov vitamins B3 lossis niacin uas tau pom tias nthuav tawm cov hlab ntsha thiab nce cov roj (cholesterol) zoo. Ntxiv rau, cov nqaij liab muaj tag nrho cov amino acids uas lub cev xav tau los tsim cov leeg thiab cov leeg sib txuas. 3 oz (85 g) ntawm nqaij loin muaj 19.7 g ntawm protein, ib qho 100 g noj ntawm nqaij npuas muab 9 g ntawm cov rog, 199 calories thiab 27.6 g ntawm protein.

3. Nqaij mos ua nqaij

Crab nqaij tau dav noj los ntawm bodybuilders kom tau nqaij. Crab nqaij yog cov khoom noj zoo kawg nkaus rau kev noj qab haus huv ntawm pob txha, nws yog lub tsev khaws khoom ntawm zinc thiab cov zaub mov tseem ceeb xws li calcium, potassium thiab magnesium uas txhawb cov leeg ua kom lub cev muaj zog thiab tiv thaiv lub cev. Txhua txhua 100 g ntawm crab nqaij muaj 18.1 g ntawm protein.

4. Tso qaib

Yog tias koj nyiam noj nqaij qaib, tej zaum koj yuav xav paub ntau npaum li cas cov qaib noj ib hnub ua rau cov nqaij ntshiv ntau. Zoo, 400 mus rau 500 g ntawm cov nqaij qaib nqaij uas tsis muaj nqaij tawv yog qhov txaus yog tias koj muaj tag nrho raws li nqaij qaib rau cov protein. Tab sis, yog tias koj suav nrog lwm qhov chaw ntawm cov protein hauv koj lub cev kev tsim kho lub cev, 300 g ntawm nqaij qaib yog qhov tsim nyog kom haus. Nqaij qaib ntxiv cov nqaij ntshiv loj rau lub cev. 172 g ntawm lub cev tsis muaj nqaij, nqaij qaib noj siav muaj 54 g ntawm protein.

5. Oysters

Oysters kuj tseem yog cov nqaij-tsim cov khoom noj, noj los ntawm cov khoom hnyav thiab cov kws ua kom lub cev zoo ib yam nkaus. Lawv muaj zinc, magnesium thiab lwm yam zaub mov tseem ceeb uas tsim nyog rau kev ua kom muaj protein ntau, ua rau lub ntsej muag yog cov zaub mov zoo tshaj plaws rau cov leeg mob.

100 g ntawm zaub mov siav muaj dua 20 g ntawm cov protein nrog tsuas yog 5 g ntawm cov rog.

6. Qaib mob siab

Nqaij qaib siab yog cov muaj protein ntau uas muaj txog 7 g hauv ib ooj (28.3 g) liab. Hmoov tsis zoo, nqaij qaib mob siab yog qhov siab nyob hauv roj uas yog vim li cas nws yuav tsum tau noj kom tsawg. Sib nrug los ntawm cov nqaij qaib ntawd yog qhov zoo ntawm zinc, thiamine, manganese, riboflavin, vitamin A, vitamin B6, folate, thiab lwm yam.

7. Tshuaj ntsev

Salmon suav hais tias yog zaub mov ua kom lub cev zoo vim tias nws muaj protein ntau hauv cov leeg nqaij thiab muaj cov rog zoo rau lub plawv. Xaiv cov ntses liab salmon es tsis txhob ua liaj ua teb cov ntses liab vim nws muaj cov co toxins ntau. Ib qho 100 g qho ntawm Salmon muaj 19.84 g ntawm protein.

Noj Neeg Coob Cov Khab Noj Khoom Noj Rau Lub Cev

Cov kev ntseeg uas neeg ib txwm muaj yog tias cov protein muaj nyob rau hauv ntau ntau hauv cov zaub tsis muaj zaub. Tab sis, cov neeg tsis noj zaub yog cov muaj protein ntau thiab yuav yog ib feem ntawm koj kev noj haus ntawm lub cev.

1. Qos qos yaj ywm

Qos yaj ywm qab zib tsis muaj calories ntau thiab tag nrho cov carbohydrates uas yuav ua rau koj lub zog nyob rau siab thaum lub sijhawm ua haujlwm hnyav. Lawv yog cov nplua nuj los ntawm kev noj haus fiber ntau uas tseem ceeb heev rau kev tswj hwm kev qab los noj, rog rog thiab txhawb cov leeg nce thiab cov leeg mob. Txawm hais tias cov qos yaj ywm qab zib tsis muaj protein ntau, koj tuaj yeem muaj lawv li khoom noj ua ntej. Qhov 100 g pabcuam muaj 1.6 g ntawm protein.

2. Cov khoom noj siv mis thiab mis

Mis nyuj muaj cov ntsiab lus protein ntau nrog whey protein thiab casein protein sib tov kwv yees li 20 feem pua ​​thiab 80 feem pua ​​ntawm tag nrho cov protein muaj pes tsawg leeg, feem. Whey muaj protein ntau yog suav tias yog qhov zoo tshaj plaws protein ntxiv los ntawm cov kws kho lub cev feem ntau. Thiab casein muaj tus nqi qeeb ntawm kev zom ua kom pab tau zom cov protein.

Cov nplua nuj calcium cov ntsiab lus hauv cov khoom noj mis nyuj ua rau cov rog poob thaum ntxiv dag zog rau koj cov pob txha yog li pab koj hauv kev tsim koj lub cev. Ib khob mis (244 g) muaj protein 8 g.

3. Quinoa

Quinoa sau cov npe khoom noj hauv cov neeg tsis noj nqaij Indian thaum nws tawm dag zog lub cev. Nws muaj tag nrho cuaj yam tseem ceeb amino acids thiab yog vim li cas lub superfood no suav hais tias yog qhov zoo tshaj plaws rau kev loj hlob ntawm cov leeg. Quinoa yog qhov ntau hauv cov carbohydrates thiab cov protein uas ua rau nws ua kom ruaj khov lub zog thaum lub zog ua haujlwm dhau los.

Kev tshawb fawb qhia tau hais tias quinoa txhawb nqa kev sib txuas ntawm IGF-1, kev loj hlob hormone tseem ceeb rau kev loj hlob thiab lub zog ntawm cov leeg. 1 khob ntawm quinoa siav (185 g) muaj protein 8.14 g.

4. Taum thiab legumes

Taum thiab legumes muaj protein ntau uas ua rau lawv cov zaub mov tsim nyog rau kev tawm dag zog. Taum thiab legumes txhim kho plab nyhuv thiab txhawb zog insulin uas cuam tshuam rau kev loj hlob ntawm cov leeg nqaij los ntawm kev ua kom lub cev muaj peev xwm nqus tau cov as-ham. Ib qho 100 g muab ntawm taum muaj 21 g ntawm protein. Cov ceg zoo li lentils muaj 9 g ntawm protein hauv 100 g.

5. Tsev cheese

Tsev cheese lossis paneer pab txhim kho cov nqaij ntshiv cev thiab muaj cov casein uas txhawb nqa kom maj mam thiab nce siab ntxiv hauv cov qib ntawm cov amino acids hauv cov ntshav. Tsev cheese ua kom yooj yim tawg thiab nqus ntawm cov as-ham uas pab txhawb cov leeg lub cev. Ib qho 100 g pab ntawm tsev cheese muaj 11 g ntawm cov protein.

6. Noob

Cov noob xws li flaxseeds, noob paj noob hlis, noob hnav thiab chia noob yog cov nplua nuj los ntawm cov tseem ceeb fatty acids, protein thiab fiber. Cov roj ntsha no pab rau cov ntaub so ntswg tom qab ua haujlwm tiav thiab txo qhov mob. Lub sijhawm zoo noj cov noob rau kev tawm dag zog yog kom muaj nws li khoom noj ua ntej thiab tom qab ua khoom noj txom ncauj tas. Ib qho 100 g ntawm chia noob muaj 17 g ntawm protein, 100 g ntawm flaxseeds muaj 18 g ntawm protein, 100 g ntawm noob hnav noob kuj muaj 18 g ntawm protein thiab 100 g ntawm noob paj noob hlis muaj 21 g ntawm protein.

tshuaj rau dandruff thiab plaub hau poob

7. Ceev

Cov txiv ntoo xws li txiv ntoo almonds thiab txiv duaj cas yog cov khoom uas muaj protein, rog thiab cov rog zoo uas pab kom koj muaj zog. Lub sijhawm zoo noj cov txiv ntoo rau kev tawm dag zog yog ua khoom noj txom ncauj tom qab noj tag thiab thaum sawv ntxov nrog koj cov mis. 100 g ntawm almonds muaj 21 g ntawm protein thiab 100 g ntawm cashew txiv ntoo muaj 18 g ntawm protein.

Cov Lus Qhia Txog Kev Ua Lub Cev

• Nws yog ib qho tseem ceeb kom nkag siab txog koj cov protein thiab carbohydrate raws li koj lub cev qhov hnyav ua ntej koj pib lub cev tsim lub cev. Feem ntau, 2500 calories ib hnub twg txaus los tsim cov leeg koj yuav nce qee cov rog thaum txhim kho cov leeg nqaij tab sis, sim tsis txhob txhawj xeeb nws thaum koj thawb.
• Tsom ntsoov rau lub hwj chim xws li lub deadlift, barbell zaum-sawv, zaum barbell tub rog xovxwm, barbell curl thiab dumbbell lub rooj ntev zaum xovxwm, thiab lwm qhov kev hnyav ua haujlwm los tsim koj cov leeg thiab hlawv koj cov rog tib lub sijhawm.
• Txhua yam ntawm cardio ce zoo li kiv, caij tsheb kauj vab, khiav, ua luam dej, toj hauv av. Kev siv thawj ntawm cardio kev cob qhia rau cov neeg tawm dag zog yog kom lawv cov caloric siv nyiaj ntau.
• Tsis txhob noj cov carbohydrates yooj yim xws li qab zib, thiab cov khoom lag luam kom zoo. Xaiv cov khoom noj ua ke sib txawv xws li cov nplej, txhuv liab lossis xim av, oats, barley thiab pob kws nplej.
• 15 txog 20 ib xees ntawm peb cov calories yuav tsum yog los ntawm cov rog zoo xws li txiv ntoo, noob, roj ntses, avocados, roj txiv ntseej, roj paj noob hlis, roj nplej, thiab lwm yam.
• Txiv kab ntxwv qaub, alfalfa thiab ntses muaj ntau dua HMB (Hydroxy β-Methylbutyrate) - lub cev zom cov zaub mov muaj roj ntau ntau uas txo cov leeg protein txo. Lub cev ua rau HMB los ntawm kev rhuav tshem cov amino acid leucine nyob rau hauv cov zaub mov muaj protein ntau. HMB nce cov txiaj ntsig ntawm cov kev qhia ua kom hnyav.
• Pw kom txaus rau koj lub cev so kom txaus tom qab kev tawm dag zog ua txhua hnub.
• Cov neeg ua haujlwm hauv lub cev Indian tsis hais poj niam lossis txiv neej uas koom nrog txoj kev ua haujlwm hnyav thiab ceevfaj heev yuav tsum haus dej kom ntau. Cov dej nce siab lub dag zog thiab cov leeg muaj peev xwm ua kom tawm haujlwm.

Muab cov ntawv no!

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