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Tsis Nco

Tsev Kev Noj Qab Haus Huv Kev tawm dag zog lub cev Kev Noj Haus Huv Qoj Si oi-Amritha K Los Ntawm Amritha K. thaum Lub Ob Hlis 14, 2020

Lub cev ua haujlwm, txhim kho cov leeg nqaij ua ke thiab cov leeg ua kom mob yog tej zaum feem ntau cuam tshuam txog kev tsim kho lub cev. Thaum cov kws tshaj lij kev tawm dag zog pom zoo tias cov protein yog qhov tseem ceeb, nws tsis yog tsuas yog cov protein tsim hauv 'cov khoom noj uas ua rau lub cev nqaij daim tawv'.

Thawj qhov uas los rau hauv koj lub siab thaum koj xav txog kev nce qib yog lub cev tawm dag zog. Koj xav tias kev ua haujlwm tsis txaus suav nyob hauv qhov chaw ntaus pob yuav ua kom tiav qhov txiaj ntsig uas xav tau. Tab sis, raws li pom los ntawm ntau qhov piv txwv, tsis yog ntau tus neeg tau txais txiaj ntsig los ntawm lub tswv yim no. Tib neeg nyiam hnov qab tias nrog rau kev tawm dag zog, noj zaub mov noj kuj tseem yog lub luag haujlwm tseem ceeb hauv kev ua kom cov leeg lub cev.

Kev sib xyaw ua ke ntawm cov zaub mov thaum noj ntau hauv cov khoom sib luag ua hauj lwm los tsim cov leeg pob txha thiab txhim kho cov leeg muaj zog. Hauv tsab xov xwm no, peb yuav saib cov khoom noj los tsim cov nqaij ua kom loj. Cov zaub mov no txhawm rau txhim kho cov leeg nqaij ua haujlwm kuj tseem tuaj yeem ntsia raws li cov khoom noj kom txhim kho cov leeg muaj zog, rau lawv lub peev xwm txhim kho cov leeg muaj peev xwm muaj feem xyuam nrog ob leeg nqaij thiab lub cev muaj zog.

Los ntawm cov neeg tsis noj nqaij rau cov tsis noj nqaij rau vegan - peb tau txais tag nrho.

1. Tag Nrho Cov Qe

Ib qho zoo tshaj plaws ntawm cov protein, qe kuj muaj cov vitamins tseem ceeb uas ua rau lawv cov zaub mov zoo tshaj plaws kom tsim cov nqaij [1] Cov. Tsis txhob xav tias qhov yuav tsum tau zam lub qe kom thiaj li tiv thaiv tau cov roj cholesterol. Lawv muaj cov rog zoo uas pab hauv kev zom zaub mov thiab pab txhawb cov leeg nqaij.

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Noj tag nrho cov qe tom qab koj cov kev tawm dag zog tuaj yeem txhim kho cov leeg nce mus txog 40 feem pua, piv nrog qe qe dawb [ob] Cov.

2. Tsov nqaij nyuj

Cov nplua nuj ntawm cov zinc, hlau thiab B vitamins, cov protein zoo thiab amino acids, cov nqaij ntshiv yog ib qho khoom noj zoo tshaj plaws rau kev tsim cov leeg nqaij [ 3] Cov. Muaj 170g ntawm cov nqaij ntshiv yog suav tias yog qhov zoo tshaj plaws [4] Cov.

3. Tshuaj မုန်

Salmon muaj cov qhab nia ntawm cov txiaj ntsig kev noj qab haus huv. Lawv yog cov nplua nuj los ntawm cov protein thiab omega-3 fatty acids. Cov protein ntau hauv cov dej qab ntsev tsis xav ua nws yog ib qho txiaj ntsig zoo tshaj plaws los tsim cov leeg [5] Cov.

4. Tofu

Tofu yog cov khoom noj muaj txiaj ntsig zoo thiab yog cov kua zaub nrov [6] Cov. Ib qhov nplua nuj ntawm isoflavones thiab amino acids uas paub los txhawb cov leeg kev loj hlob, tofu tseem muaj cov as-ham tseem ceeb uas yuav tsum muaj rau kev tawm dag zog lub cev. [7] Cov.

5. Tas-Rog Lub Tsev Mis

Tsev cheese pab hauv kev txhim kho cov nqaij ntshiv kom sov [8] Cov. Nws kuj tseem thau nrog cov kev coj noj coj ua nyob thiab cov kab mob noj qab haus huv uas pab txhawb kev tawg thiab nqus cov khoom noj khoom haus uas tsim nyog rau tsim lub zog ua kom muaj zog. [9] Cov.

6. Cov Khoom Noj Khoom Noj Khoom Noj

Cov khoom noj siv mis xws li yoghurt (Greek), buttermilk thiab kefir muaj cov calories zoo rau lub cev uas tuaj yeem nqus tau los ntawm lub cev los ntawm kev noj zaub mov tawg. [10] Cov. Nws tau suav hais tias yog kev noj zaub mov kom zoo rau cov leeg thiab ib qho khoom noj zoo tshaj plaws rau kev ua kom cov leeg muaj zog [kaum ib] Cov.

7. Cov Mis Tsis Muaj Roj

Mis nyuj muaj txog 20 feem pua ntawm cov whey protein thiab 80 feem pua ntawm cov protein casein [12] Cov. Casein muaj tus nqi qeeb qeeb uas ua kom cov neeg whey txoj kev zom zaub mov tsawg. Nws tseem ua kom koj lub zog muaj sia nyob los ntawm koj cov kev tawm dag zog thiab suav tias yog ib qho zoo tshaj ntawm cov zaub mov tsis muaj protein ntau rau kev ua kom lub cev tsim. [13] Cov.

8. Nqaij taum

Taum pauv nrog tag nrho cuaj yam tseem ceeb amino acids, uas ua rau lawv zoo tshaj vegan leeg txhim kho cov zaub mov [14] Cov. Muaj li ntawm 20 gm ntawm protein nyob rau hauv ib khob, cov no yuav tuaj yeem ua kom siav thiab siv tau.

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9. Quinoa

Muaj protein ntau thiab fiber ntau quinoa pab txhawb cov protein ua ke [kaum tsib] Cov. Zoo li taum pauv, quinoa ib yam nkaus muaj cuaj amino acids tseem ceeb heev rau kev tsim tsa cov leeg thiab yog tsis pub muaj gluten [16] Cov.

Quinoa tseem nplua nuj nyob hauv cov protein thiab carbohydrates complex. Ib khob siav quinoa muaj 8 grams protein, ua rau nws yog ib qho khoom noj zoo tshaj plaws rau kev loj hlob ntawm cov nqaij.

10. Cov Oats

Oats yog qhov khoom noj zoo ntawm kev noj haus carbohydrates thiab kev noj haus ua kom muaj fiber ntau uas pab nyob rau hauv kev ua kom cov pa zom zaub mov muaj txiaj ntsig thiab tseem ua rau kev ua haujlwm zoo thaum lub sijhawm kawm [17] Cov. Oats muaj cov vitamin E ntau, folic acid, thiamine, biotin, zinc thiab hlau uas tuaj yeem txhim kho cov leeg mob-txhawb nqa tom qab ib qho kev ua haujlwm. [18] [19] Cov. Oats tuaj yeem noj ua cov khoom noj txom ncauj ua ntej.

11. Ntsuab Ris

Cov nplej xim av muaj cov roj nplej tsis yooj yim uas muaj cov zaub mov qeeb qeeb [nees nkaum] Cov. Qhov no ua kom muaj kev tawm qeeb ntawm lub zog nyob rau ib lub sijhawm. Txog 50-60 rau ib xees ntawm koj lub cev noj txhua hnub uas muaj calorie yuav tsum tshwm sim los ntawm kev noj cov carbohydrates ntau, ua cov nplej xim av yog ib qho khoom noj zoo tshaj plaws rau cov leeg nqaij [nees nkaum-ib] Cov.

dab tsi yog qhov sib sib zog nqus txias

12. Qos Yajywm

Cov qos yaj ywm qab zib muaj lub cev tsis tshua muaj calorie 'powerhouse' carbohydrates uas tuaj yeem ua rau koj lub zog cia kom siab txawm tias tom qab ua haujlwm hnyav dhau los [22] Cov. Lawv kuj tseem yog qhov muaj txiaj ntsig ntawm kev noj haus ua kom muaj roj uas tsim nyog rau kev hlawv cov rog, tswj kev qab los noj mov thiab tseem txhawb cov leeg nqaij [2. 3] Cov.

13. Hlais nplej

Cov nplooj ntsuab uas muaj kev noj qab haus huv no muaj cov phytoecdysteroids, uas pab hauv kev ua kom cov leeg mob nce txog 20 feem pua [24] Cov. Cov tshuaj antioxidants tshwm sim hauv cov zaub nplooj ntsuab pab ua kom cov leeg thiab cov nqaij rov qab sai, uas yog qhov tseem ceeb ntawm kev loj hlob ntawm cov leeg

14. Asparagus

Cov zaub ntsuab no muaj ntau ntawm asparagine uas pab txhawb kev nqus ntawm cov dej ntau tshaj thiab ntsev hauv lub cev, uas ua lub luag haujlwm tseem ceeb hauv kev ua kom cov leeg muaj kev noj qab haus huv zoo. [26] Cov.

15. Avocado

Cov kev tshawb fawb tau taw qhia tias kev noj cov avocados tsis tu ncua thiab tuaj yeem pab txhawb lub cev nqaij [27] Cov. Vim tias, kev noj cov zaub mov zoo zoo li cov uas pom hauv avocados txhawb kev tsim cov testosterone thiab kev loj hlob hormone, uas nyob rau hauv lem pab txhawb cov leeg kev loj hlob [28] Cov.

16. Cov txiv av

Cov txiv ntoo no muaj cov polyphenols uas pab tsim cov leeg thiab kuj tiv thaiv kom tsis txhob muaj leeg nqaij [29] Cov. Cov polyphenols hauv txiv apples tseem pab nrog kev ua kom muaj roj ntau thiab pabcuam hauv kev tsim cov leeg nqaij txoj cai.

17. Cov Hnub

Cov hnub yog qhov muaj protein ntau. Lawv muaj kiag li tsis muaj roj ib yam nkaus, ua rau lawv zoo txiv hmab txiv ntoo rau kev ua kom cov leeg [30] Cov. Zoo li no, cov ntsiab lus ntawm potassium nyob hauv cov txiv ntoo qhuav no pab tsim cov leeg nqaij thiab cov protein nyob hauv lub cev [31] Cov.

18. Pov Thoj

Prunes muaj cov roj boron, uas yog cov ntxhia pob zeb uas pab ua kom cov leeg muaj zog thiab txhim kho cov leeg cov leeg [32] Cov. Prunes muaj cov roj ntsha kev noj haus uas pab hauv kev hlawv cov rog sai thiab txhawb cov leeg mob.

19. Seitan

Seitan yog cov khoom noj cog qoob loo (ua los ntawm hydrated gluten hauv nplej) uas tuaj yeem siv los hloov cov khoom noj tsis muaj zaub tsis muaj neeg tsis noj nqaij. Nws muab ntau tshaj 25 feem pua ntawm cov protein nyob hauv ib qho thiab yog qhov khoom noj zoo rau tsob nroj protein rau kev tsim cov leeg [33] Cov.

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20. Ceev

Cov txiv laum huab xeeb, almonds, txiv ntseej, walnuts, hazelnuts thiab pistachios tau suav hais tias yog cov txiv ntoo zoo tshaj plaws uas tuaj yeem pab hauv kev loj hlob ntawm cov leeg. [3. 4] Cov. Cov txiv ntoo hauv cov noob txiv no tau ntim nrog cov protein, ua rau lawv lub cev tsim cov khoom noj zoo tshaj plaws. Cov txiv ntoo zoo li almonds thiab cashews muaj nplua nuj nrog cov protein, cov rog thiab cov fibers, muab cov txiaj ntsig zoo rau koj kom yauv txawm tias tom qab ua haujlwm hnyav hauv chaw dhia ua si. [35] [36] Cov.

21. Noob

Cov noob zoo li flax noob, chia noob, noob hnav noob thiab noob paj noob hlis yog muaj cov roj ntsha tseem ceeb, protein thiab fiber [37] Cov. Cov fatty acids uas tseem ceeb pab nyob rau hauv txhawb kev rov qab ntawm cov ntaub so ntswg tom qab ua haujlwm thiab kuj txo qhov mob thiab pab txhim kho cov leeg [38] Cov.

Ntawm Daim Ntawv Kawg…

Sib nrug los ntawm cov uas tau hais los saum toj no, blueberries, beetroot, bok choy, dos thiab qij, thiab txiv roj roj yog suav tias yog cov zaub mov muaj txiaj ntsig zoo uas pab txhawb kev loj hlob ntawm cov leeg. Ua ntej tsim lub phiaj xwm khoom noj nrog lub hom phiaj ntawm cov leeg nqaij, sib tham nrog koj tus kws qhia noj zaub mov lossis tus kws qhia ua kis las kom tsis txhob ua yuam kev.

Cov Lus Nquag Nug

Q.Are cov txiv tsawb ua tau zoo rau kev tsim cov leeg?

TO. Yog lawm, txiv tsawb muaj qhov zoo ntawm cov carbs zoo uas ib daim ntawv tom qab ib qho kev sib tw. Cov carbs ceev no pab tsim kho lub cev ntawm glycogen, uas paub tias yuav pab txhim kho cov leeg rov ua dua.

Q.When Kuv yuav tsum tau noj dab tsi tsim cov leeg pob txha?

TO. Raws li The Academy of Nutrition thiab Dietetics, koj yuav tsum muaj ob qho carbs thiab protein ua ntej kom tawm dag zog los tsim cov leeg nqaij, thiab koj yuav tsum xav noj ib mus rau peb teev ua ntej qoj ib ce.