Puas xav noj dab tsi ua ntej kev tawm dag zog? Cov no yog 7 Cov Khoom Noj Zoo Tshaj Plaws Ua Ntej Ua Ntej, Raws li cov kws tshaj lij qoj

Cov Npe Zoo Tshaj Plaws Rau Menyuam Yaus

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Txawm hais tias koj nyiam ua kom koj qhov kev tawm dag zog ua ntej lossis nyiam ntaus lub gym tom qab hnub ua tiav, yuav muaj feem uas koj tsis xav ntau dhau ntawm kev noj zaub mov ua ntej ua ntej. Tab sis qhov ntawd yog qhov yuam kev, hais tias tus kws qhia tus kheej Lisa Reed. Yog tias koj xav kom koj lub cev ua tau zoo tshaj plaws, nws yuav xav tau roj (tsis yog, tsis yog ib txhais tes ntawm M & Ms).

Cov kws tshaj lij pom zoo kom noj mov lossis khoom noj txom ncauj uas muaj carbs thiab protein ntau thiab cov rog tsawg li peb teev ua ntej koj tawm dag zog. Vim li cas? Carbohydrates muab koj lub cev nrog glycogen nws xav tau rau kev tawm dag zog, thaum noj cov protein ntau xws li nqaij qaib lossis nqaij nyug ntshiv ua ntej qoj ib ce. txhim kho koj lub cev nqaij daim tawv .

Qhov kev ntsuam xyuas ntawm kev tshawb fawb los ntawm University of Limerick hauv Ireland sau tseg tias thaum tib neeg siv sijhawm ntev tshaj li ib teev, cov neeg uas tau noj ua ntej tau qhia txog kev ua tau zoo dua.

Puas xav noj dab tsi ua ntej kev tawm dag zog? Nov yog xya yam uas tus kws tshaj lij pom zoo noj ua ntej koj hws sesh.

Hais txog: 6 Cov Khoom Noj Zoo Tshaj Plaws thiab Dej Haus Kom Noj Qab Haus Huv

noj dab tsi ua ntej kev tawm dag zog

1. Grapes nrog Cheese

2. Peanut Butter on Whole Wheat Toast

Muaj ib daim ntawm cov qhob cij los yog ib lub txiv tsawb nrog ib rab diav ntawm txiv laum huab xeeb lossis almond butter rau kev sib xyaw ua ke zoo ntawm ob qho tib si carbs thiab protein ua ntej koj ua haujlwm, hais. s ports dietitian Angie tshauv . Cov carbohydrates yuav muab lub zog rau koj thaum cov protein pab cov leeg loj hlob. Cov lus qhia saum toj kawg nkaus: Mus rau txiv ntoo butters uas sau cov txiv laum huab xeeb lossis almonds ntawm lub thawv kom tsis txhob muaj suab thaj thiab roj.

3. Protein Shakes

Yog tias koj pom tias nws nyuaj rau noj cov khoom ua ntej kev tawm dag zog, sim ua kom lub zog ua kom muaj zog ntxiv. Protein shakes muab qhov zoo carbs-rau-protein piv thiab yooj yim rau kev npaj ua ntej thiab haus dej ntawm koj txoj kev mus rau lub gym. Reed nyiam smoothie yuav tsum tsuas yog peb cov khoom xyaw: & frac12; khob almond mis nyuj, ib diav ntawm cov hmoov protein thiab frac12; khob strawberries. Qab heev.

Hais txog: 5 Nroj tsuag-raws li Protein hmoov uas tseem ceeb heev tam sim no

4. Hnub tim

Ob peb hnub ua ntej kev tawm dag zog muab qhov zoo tshaj plaws ntawm carbohydrates, Asche hais. Cov txiv hmab txiv ntoo uas muaj fiber ntau no yuav pab ua kom cov ntshav qab zib thiab lub zog muaj zog. Koj tuaj yeem noj lawv ntawm lawv tus kheej lossis hauv lub zog bar zoo li Kawm tau . (Peb nyiam cov chewy ultra, saj-zoo li-khoom qab zib txiv laum huab xeeb thiab chocolate chip .)

5. Qab Zib

Cov qos yaj ywm qab zib yog nplua nuj nyob rau hauv cov poov tshuaj, vitamin A thiab carbohydrates, thiab ua kom muaj roj zoo ua ntej lossis tom qab ua haujlwm, Asche hais. Tab sis lawv kuj zoo nkauj puv, yog li qhov no yog qhov zoo tshaj plaws nyiam ib mus rau ob teev ua ntej kev tawm dag zog. (Thiab koj paub, tej zaum txuag cov qaub cream thiab cheese rau qhov khoom plig tom qab ua haujlwm.)

Hais txog: Noj dab tsi ua ntej thiab tom qab txhua qhov kev tawm dag zog, Raws li Fitness Pros

6. Txiv tsawb

Txiv tsawb tau ntim nrog cov carbohydrates thiab potassium, thiab ua cov khoom noj txom ncauj zoo ua ntej kev tawm dag zog, Asche qhia peb. Zoo li cov protein shakes, lawv kuj yog ib txoj hauv kev zoo heev los ua kom muaj zog ntawm qhov mus. Cia li nco ntsoov noj cov txiv tsawb hlua, thiab.

7. superfood smoothie

Tus kws qhia nto moo Anna Kaiser ua haujlwm nrog cov nyiam Shakira, Kelly Ripa thiab Karlie Kloss. Nws kuj yog tus tsim ntawm ACT , ib tug seev cev raws li cardio qoj thiab noj qab haus huv hom. Rov qab rau xyoo 2019, nws tau piav qhia rau peb tias nws noj dab tsi thaum sawv ntxov ua ntej ua haujlwm: 'Kuv tau mus rau hauv superfood smoothies nrog adaptogens: cog cov protein, macadamia mis, ashwaganda, maca, blueberries, txiv hmab txiv ntoo thiab alkaline nyom hmoov tov nrog dej khov. . Cov adaptogens zoo rau lub zog thiab lub zog thaum sawv ntxov, thiab kev sib xyaw ntawm fiber ntau thiab cov protein nrog cov dej ntxiv ua rau kuv puv mus txog thaum kuv qhia kuv thawj chav kawm.'

yuav ua li cas tshem tawm tan lawm

noj dab tsi tom qab workout

Nov yog rau ntawm cov zaub mov zoo tshaj plaws rau munch ntawm txoj cai tom qab ua haujlwm tawm los pab koj lub cev thiab cov leeg zoo thiab kho.

1. Yogurt

Los yog tsev cheese. Ob leeg muab qhov zoo tshaj plaws ntawm cov protein tom qab ua haujlwm, hais tias kev ua si kws noj zaub mov Angie Asche . Rau ib qho ntxiv antioxidant thiab carbohydrate boost, nws pom zoo kom ntxiv cov txiv hmab txiv ntoo tshiab los yog zaub diced. Ntxiv nyiaj ntxiv? Calcium thiab vitamin D-nplua nuj zaub mov pab ntxiv dag zog rau cov pob txha thiab tiv thaiv pob txha.

2. Hummus thiab Whole Grain Crackers

Tom qab kev tawm dag zog, koj lub cev nyiam cov khoom noj uas muaj carbohydrate vim nws tau hlawv tag nrho nws lub khw muag khoom lub zog, Nutritionist Lindsey Joe piav. Txhawm rau ntxiv cov khw muag khoom no (aka glycogen), sab saum toj ob peb ntawm cov nplej tag nrho nrog cov protein-nplua nuj (thiab qab kawg) hummus .

3. Qog

Thiab tsis yog cov dawb xwb. Qe yolks muaj ntau yam khoom noj tseem ceeb rau lub hlwb thiab pob txha noj qab haus huv, hais tias Asche. Nws qhia kom ntim ob peb lub qe tawv nqaij rau hauv koj lub hnab gym kom ceev thiab yooj yim ntawm cov protein, koom nrog ib daim ntawm cov nplej tag nrho rau cov carbs ntxiv tom qab ua haujlwm.

4. Protein Shakes

Yog lawm, dua. Kev noj zaub mov ua kua yog qhov kev xaiv zoo rau kev noj zaub mov tom qab kev ua haujlwm vim tias nws nqus tau [yooj yim dua li cov khib nyiab] thiab tuaj yeem siv sai dua los ntawm koj lub cev, hais Reed.

5. Haus luam yeeb

Cov ntses rog yog paub txog lawv qhov mob busting peev xwm, thiab kev tshawb fawb luam tawm nyob rau hauv lub Clinical Journal of Sports Medicine pom tias omega-3 fatty acids kuj tuaj yeem pab txo qis qhov mob nqaij mob (DOMS) tom qab kev tawm dag zog. Sim kis ib qho tag nrho-grain qhwv nrog nyias txheej ntawm cream cheese thiab topping nws nrog smoked salmon rau ib tug qab thiab portable khoom txom ncauj.

6. Cov mis nyuj muaj roj tsawg

Yog tias koj pom tias nws nyuaj rau noj tam sim tom qab qoj ib ce, American Council on Exercise qhia kom sim cov khoom noj ua kua es tsis yog cov khoom khib nyiab. Thiab cov mis nyuj chocolate yog ib qho kev xaiv zoo, ua tsaug rau nws cov cua sib xyaw ntawm carbs, protein thiab dej. (Cia li mus yooj yim ntawm cov suab thaj.)

Kab hauv qab

Peb yuav nco ntsoov tias cov khoom noj no tsuas yog cov lus qhia xwb. Txhua leej txhua tus, tau kawg, muaj kev nyiam sib txawv, palates thiab workout lub hom phiaj, txhais tau hais tias thaum koj muaj peev xwm kiag li roj nrog ib yam ntawm cov zaub mov hais saum toj no, nws tseem ceeb heev kom nrhiav tau dab tsi ua hauj lwm zoo tshaj plaws rau koj, koj lub cev thiab koj lub hom phiaj.

Hais txog : Lus Nug Qeb: Koj Puas Yuav Noj Ua Ntej lossis Tom Qab Ua Haujlwm?

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