2024 Tus sau: Jasmine Walkman | [email protected]. Kawg hloov kho: 2023-12-16 08:31
Nws tsis pub leejtwg paub tias khoom noj khoom haus ua si lub luag haujlwm tseem ceeb hauv kev tu plaub hau thiab ntsia thawv. Ib qho tseem ceeb heev ntawm no yog omega-3 fatty acids, uas muaj nyob hauv cov zaub mov xws li salmon lossis noob taub dag. Cov khoom muaj nplua nuj hauv beta-carotene, xws li qos yaj ywm qab zib thiab zaub ntsuab, kuj tseem tau txais. Dub lentils thiab walnuts muab lub cev nrog biotin, uas, nyeg, tiv thaiv cov plaub hau puas lawm.
Kev noj qab haus huv cov plaub hau nrog salmon thiab noob taub dag
Salmon
Salmon nqaij yog nplua nuj heev nyob rau hauv omega-3 fatty acids, uas ntxiv dag zog rau cov plaub hau thiab muab nws ua tsiaj qus thiab ci iab ntxoov ntxoo. Salmon muaj ntau ntawm cov protein thiab vitamin D, uas nyob rau hauv lem nourishes thiab muaj zoo zoo ntawm cov plaub hau.
Raws li lwm txoj cai rau salmon, koj tuaj yeem nqa sardines, herring fillets, trout lossis mackerel. Tus neeg noj cov zaub mov tuaj yeem cia siab rau cov zaub mov nrog walnuts, avocados, cov noob taub dag kom tau raws li kev xav tau txhua hnub ntawm omega-3 fatty acids.
Mis muaj protein ntau
Txhua yam khoom noj siv mis thiab tshwj xeeb tshaj yog whey muaj protein ntau. Qhov cov protein ntuj tau ua lub luag haujlwm tseem ceeb hauv kev tsim keratin, uas ua rau cov plaub hau thiab rau tes ua haujlwm. Vim li no, nws yog ib qho tseem ceeb kom noj cov zaub mov muaj protein ntau nyob rau lub sijhawm tsis tu ncua. Tsis tas li, koj qhov kev xav tau ntev dua, uas yog qhov tseem ceeb, tshwj xeeb tshaj yog rau cov neeg muaj teeb meem hnyav.
Lentils dub thiab zaub ntsuab
Cov txiv ntseej thiab tshwj xeeb cov lentils dub muab lub cev nrog zinc, hlau, protein thiab biotin, uas yog lub luag haujlwm rau cov plaub hau thiab cov rau tes noj qab haus huv. Lwm qhov txuj ci tseem ceeb uas muaj txiaj ntsig zoo ntawm cov ntsia hlau thiab plaub hau yog nphoo. Beta-carotene, vitamin C thiab folic acid yog lub trio uas ua lub luag haujlwm tu lub ntsia hlau zoo thiab plaub hau muaj cag muaj zog.
Qab zib qos
Hauv cov vitamins A tsis txaus, koj cov tawv taub hau nws yog khaus thiab khaus. Kev tau txais ntawm cov qos yaj ywm tswj hwm kev noj zaub mov kom tsis tu ncua ntawm cov vitamin tseem ceeb hauv lub cev.
Pom zoo:
Cov Khoom Noj Rau Cov Plaub Hau Zoo Nkauj Thiab Noj Qab Haus Huv
Koj noj dab tsis, puas yog? Koj yuav xav tsis thoob yog tias peb qhia koj tias koj cov plaub hau tau txais txiaj ntsig los ntawm yuav luag txhua yam koj tso rau hauv koj lub qhov ncauj. Feem ntau hais lus, yog tias koj xav kom muaj cov plaub hau zoo nkauj thiab noj qab haus huv, ces koj yuav tsum tau noj cov zaub mov muaj protein ntau, vitamin A, zinc, iron, omega-3 fatty acids thiab calcium.
Dos Kua Txiv Rau Cov Plaub Hau Noj Qab Haus Huv Thiab Zoo Nkauj
Dos kua txiv yog cov tshuaj zoo rau cov plaub hau kev noj qab haus huv, nws pab tau ntau yam hauv cov plaub hau. Nws tau siv ntau caum xyoo rau kev kho mob hauv tsev. Vim li cas ho siv cov kua txiv dos rau koj cov plaub hau? Hauv qee kis, kua txiv dos tuaj yeem ua tau zoo nyob rau hauv cov plaub hau poob Cov.
Cov Lus Qhia Ua Khawv Koob Nrog Cov Poov Xab Rau Koj Cov Plaub Hau Noj Qab Haus Huv
Txhua tus poj niam npau suav ntawm cov plaub hau ntev thiab noj qab haus huv. Tab sis feem ntau nyob rau hauv lub siab xav ntev - nws tsis zoo, thiab yog tias nws noj qab nyob zoo, ces peb yuav tsum tsis pub nws ntawm nws ntev. Yog tias koj xav tau cov plaub hau ntev, thiab theej, xaiv ib daim ntawv qhia thiab thov nws ib zaug ib lub lim tiam.
Cov Lus Qhia Rau Kev Yoo Mov Kom Noj Qab Haus Huv Uas Tsis Ua Teeb Meem Rau Kev Noj Qab Haus Huv
Lub Koom Txoos yoo mov xav tau kev ua tiav kev cais tawm ntawm cov nqaij thiab cov tsiaj. Tab sis lub tswv yim yog los ntxuav tsis yog lub cev nkaus xwb tab sis kuj ntsuj plig. Vim li ntawd nws yog qhov zoo uas yuav tsum yoo yoo yoo yuv tsum tsis ua tej yam xwm txheej hauv ntiaj teb, kev ua nkauj ua nraug thiab feem ntau ua raws li kev txo hwj chim thaum yoo mov.
Vim Li Cas Spinach Yog Cov Zaub Mov Noj Rau Cov Neeg Tsis Muaj Zog Thiab Noj Qab Haus Huv
Cov nplooj zaub no yog cov uas peb nyiam tshaj plaws. Nws yog nto moo tsuas yog nws cov ntsiab lus hlau siab, tab sis qhov no tau los ntawm nws cov txiaj ntsig tseem ceeb. Zaub ntsuab yog cov muaj txiaj ntsig zoo ntawm cov khoom noj uas muaj txiaj ntsig zoo rau peb kev noj qab haus huv.
