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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Ib yam li muaj noj tshais thaum sawv ntxov yog suav hais tias yog pluas mov tseem ceeb tshaj plaws ntawm lub hnub, cov zaub mov ua ntej-tawm hws yog qhov tseem ceeb ib yam. Muaj ntau ntau yam uas tsis paub dab tsi noj ua ntej kev ua haujlwm. Hauv tsab xov xwm no, peb yuav pov lub teeb dab tsi los noj ua ntej kev ua haujlwm.
Roj koj lub cev ua ntej kev sim tawm yog qhov tseem ceeb tshaj plaws. Txhawm rau pab koj lub cev ua kom zoo dua qub thiab rov zoo dua tom qab txhua qhov kev sim, koj yuav tsum xyuas kom koj lub cev muaj roj txaus los ua.
Qhov no tuaj yeem ua los ntawm kev noj cov khoom noj zoo nrog cov khoom noj muaj txiaj ntsig zoo li carbohydrates, rog, cov vitamins thiab minerals [1] Cov.
loj pob tw hauv ris
1. Tsawb
Tsawb yog qhov zoo ntawm cov carbohydrates thiab cov protein uas yuav muab koj lub cev nrog cov roj siv rau kev tawm dag zog. Nws kuj tseem muaj cov poov tshuaj uas yuav pab ua rau cov leeg thiab cov hlab. Ib txoj kev tshawb nrhiav pom tias cov neeg caij tsheb uas haus cov txiv tsawb lossis nplooj tsawb thiab dej muaj 50% rov qab sai dua piv rau cov neeg uas haus dej nkaus xwb [ob] Cov.
2. Cov Oats
Oats tau ntim nrog fiber ntau, carbohydrates thiab protein uas muab koj lub cev nrog lub zog thaum ua haujlwm. Oats muaj cov vitamins B uas pab hloov ua kom muaj cov carbohydrates ua lub zog. Oatmeal nrog cov txiv hmab txiv ntoo thiab noob txiv yog qhov khoom noj ua ntej zoo tshaj plaws rau cov neeg uas ua workout cardio ntau.
ris tsho zoo tshaj plaws rau cov poj niam siab
3. Tag nrho cov qhob cij mov ci
Ib daim ntawm cov mov ci tag nrho yog qhov txiaj ntsig zoo ntawm carbohydrates. Koj tuaj yeem muaj cov qhob cij muaj nplej nrog lub qe tawv-ntxiv rau ntxiv protein 45 feeb ua ntej koj pib ua haujlwm [3] Cov.
4. Txiv hmab txiv ntoo smoothies
Txiv hmab txiv ntoo smoothies yog ib qho khoom noj txaus ntshai pre-workout vim lawv muaj ntau yam vitamins, minerals thiab antioxidants. Txiv hmab txiv ntoo smoothies kuj tuaj yeem muab zom nrawm vim lawv muaj kev sib xyaw ntawm cov zaub nyoos yooj yooj yim thiab cov txiv ntseej los muab rau koj lub zog ua ntej kev ua haujlwm [4] Cov.
5. Cov Qe
Cov neeg feem coob ntseeg hais tias cov nkaub qe muaj cov rog uas yuav tsum tsis txhob noj. Tab sis nws yog qhov kev ntseeg tsis ncaj ncees raws li kev tshawb fawb hais tias qe qe muaj cov protein nrog rau lwm cov as-ham tseem ceeb uas tsis pom muaj hauv cov qe qe. Kev noj lub qe qe ua ntej kev tawm dag zog yuav pab ua kom lub cev muaj peev xwm siv tau cov protein nyob hauv cov leeg [5] Cov.
6. Txiv hmab txiv ntoo thiab yogurt
Txiv hmab txiv ntoo yog cov nplua nuj nyob hauv cov vitamins thiab cov zaub mov thiab cov kua mis nyeem qaub yog ntim nrog cov protein ntau. Noj cov txiv hmab txiv ntoo nrog cov kua mis nyeem qaub tsis yog yuav ua kom koj lub cev muaj roj ntau xwb tab sis kuj muab cov roj carbohydrates rau hauv lub cev. Cov protein nyob hauv cov kua mis nyeem qaub yuav tiv thaiv kom txhob muaj leeg thiab pab hauv cov nqaij rov qab los.
7. Tus qaib mis
Yog tias koj tab tom npaj yuav noj ib yam dab tsi ua ntej kev sim, koj tuaj yeem xaiv rau mis qaib. Koj tuaj yeem muab grill lossis ntxiv rau hauv koj cov xam lav. Nqaij qaib mis muaj protein zoo uas yuav tsum muaj txhawm rau txhim tsa cov leeg [6] Cov.
8. Cov txiv ntoo qhuav
Cov txiv ntoo qhuav kuj yog ib qho kev xaiv zoo noj ua ntej kev xyaum. Nws yog vim tias cov txiv hmab txiv ntoo qhuav muaj lub teeb thiab lawv tau sau nrog cov carbohydrates yooj yim uas yuav muab koj lub cev nrog rau tam sim ntawd lub zog yam tsis muaj qhov hnyav rau koj. Koj tuaj yeem muaj qhuav apricots, berries, figs thiab txiv puv luj.
noj dab tsi kom txo plab rog
9. Avocado zaub xam lav
Avocado muaj ntau ntawm oleic acid uas pab nrog kev kho cellular. Yog tias koj haus avocados ua ntej kev ua haujlwm, nws yuav txo qhov mob hauv lub cev. Tsis tas li ntawd, nws tseem muaj fiber ntau thiab noj qab nyob zoo cov rog uas yuav ua rau koj lub siab thiab tsis tshaib plab thaum ua haujlwm sab nraud [7] Cov.
Dab Tsi Yuav Tsum Yog Lub Sij Hawm Nyias Ntawm Kev Npaj Ua Ntej Noj Mov Thiab Ua Ntej
Lub sijhawm noj mov ua ntej ib qho kev tawm dag zog tseem ceeb heev. Yuav kom sau tas li ntawm cov txiaj ntsig feem ntau thaum ua haujlwm kev qhia, sim noj cov pluas mov uas muaj carbohydrates, protein thiab rog 2-3 teev ua ntej koj qoj ib ce [8] Cov.
Nyob rau hauv rooj plaub yog tias koj tsis muaj sijhawm ntau, noj cov zaub mov uas muaj carbohydrates thiab protein tsawg kawg yog 45 - 60 feeb ua ntej koj txoj kev tawm dag zog.
tau zib mu rau ntawm lub ntsej muag
Npaj Ua Haujlwm Npaj Ua Ntej
2-3 teev ua ntej rau koj qhov kev tawm tsam
- Cov nqaij ntshiv, nplej daj thiab zaub ci
- Sandwich ua nrog whole-grain bread, lean protein thiab sab zaub xam lav
- Qe omelette thiab whole-grain ci nrog avocado kis thiab ib khob txiv hmab txiv ntoo.
2 teev ua ntej rau koj cov workout
- Tag nrho cov nplej lis thiab mis nyuj
- Ib khob ntawm oatmeal topped nrog txiv hmab txiv ntoo lossis txiv hmab txiv ntoo qhuav
- Txiv hmab txiv ntoo smoothie
- Sandwich ua nrog whole-grain khob cij
1 teev lossis tsawg dua ua ntej koj tawm haujlwm
- Greek kojgurt thiab txiv hmab txiv ntoo
- Lub tais ntawm cov txiv hmab txiv ntoo
Los Xaus ...
Roj koj lub cev nrog cov khoom noj kom zoo rau lub cev ua ntej kev tawm dag zog thiab noj koj cov pluas mov tsawg kawg 2-3 teev ua ntej kev tawm dag zog. Xaiv cov khoom noj uas yooj yim kom zom, tshwj xeeb tshaj yog thaum koj kev tawm dag zog hauv 1 teev lossis tsawg dua kom tsis txhob muaj mob plab.
