Noj koj tus kheej nyias nrog peb cov lus qhia txog cov khoom noj uas ua kom hnyav hnyav thiab noj qab nyob zoo
Kev hnyav qis feem ntau yog lub hom phiaj tseem ceeb rau kev sib tw caij tsheb kauj vab, tab sis qhov ntawd tsis tau txhais hais tias koj yuav tsum tshaib plab - lossis ua rau koj tus kheej nyuaj siab.
Qhov tseeb, raws li David Dunne, Pab Pawg Wiggins cov khoom noj khoom haus supremo (uas yog phau ntawv qhia kev noj haus koj tuaj yeem pom ntawm no), 'Qhov yuam kev phem tshaj plaws uas tus neeg caij tsheb kauj vab tuaj yeem ua tau yog tawm mus rau kev caij ceev ceev rau ntau teev uas lawv tsis muaj dab tsi.
'Tsis yog koj yuav poob rog xwb, tab sis koj tseem yuav poob nqaij, ib yam nkaus. Thiab qhov ntawd yog qhov xwm txheej phem tshaj plaws thaum koj tab tom sim ua kom koj lub zog rau qhov hnyav piv.'
Yog li txawm tias nws tab tom npaj pluas mov los txhawb koj lub caij tsheb, rov ua dua tom qab kev sib tw nyuaj, lossis tsuas yog ua rau koj lub plab xwb, peb tau sib sau ua ke cov neeg caij tsheb kauj vab hauv chav ua noj ntawm cov khoom xyaw uas noj qab haus huv thiab noj qab haus huv - tseem tsis muaj rog.
Cov khoom noj 40 uas peb tau sau tau muab faib ua yim pawg: Nqaij thiab ntses, zaub, rog, nplej, noob, pulses thiab txiv ntseej, Nplooj, Txiv Hmab Txiv Ntoo, Protein, thiab Flavouring.
Rau qee cov tswv yim noj mov, mus saib Cyclist phau ntawv qhia txog cov zaub mov zoo tshaj plaws rau kev caij tsheb kauj vab: Yuav ua li cas noj zoo li tus kws tshaj lij
1. Nqaij & ntses
Salmon
Zoo rau: Cov ntses no ntim nrog cov as-ham tseem ceeb yog li yog ib qho zoo rau kev txaus siab rau koj txoj kev tshaib kev nqhis ntev, thiab muaj calories tsawg. Nws kuj muaj ib qho tseem ceeb ntawm iodine. Cov khoom noj tseem ceeb no pab tswj koj cov thyroid thiab thiaj li tuaj yeem pab tiv thaiv cov metabolism hauv qis.
Rich in: Protein, noj qab nyob zoo rog, calcium, vitamins D thiab E.
Sardines
Zoo rau: Lawv tej zaum yuav me me tab sis sardines yog crammed nrog protein, uas pab tswj cov ntshav-qabzib, ua rau koj tsis tshua xav tau zaub mov. Lawv kuj muaj feem ntau ntawm cov as-ham uas koj lub cev xav tau.
nplua nuj nyob rau hauv: Calcium, noj qab nyob zoo rog, hlau, magnesium, phosphorus, potassium, protein, sodium, selenium, vitamins A, B, C, D thiab E, zinc.
qaib
Zoo rau: Nqaij qaib yog ib daim ntawv zoo tshaj plaws ntawm cov protein, qis hauv calories tab sis kiag li rammed nrog cov as-ham xws li hlau thiab magnesium uas koj lub cev xav tau, nws pub koj thaum sau koj. nce tib lub sijhawm. Ntxiv rau nws muaj roj tsawg - tsuas yog noj nws tsis tawv nqaij, thiab tsis sib sib zog nqus kib!
Nrog rau: Vitamins A, B3, B6, thiab K ntxiv rau hlau, sodium, potassium thiab magnesium.
Mackerel
Zoo rau: Cov ntses roj yuav tsum yog ib qho tseem ceeb ntawm koj cov khoom noj vim tias nws muaj protein ntau thiab rog tsawg, ua rau nws muaj txiaj ntsig zoo rau cov nqaij ntshiv. Mackerel kuj muaj nplua nuj nyob rau hauv omega-3 - uas yog ib qho tseem ceeb rau lub hlwb noj qab haus huv, yog li nws yuav ua rau koj ob leeg ib tug slimmer thiab smarter cyclist!
Rich in: Calcium, selenium, vitamin E, omega-3 tseem ceeb fatty acids.
2. Zaub
Carrots
Zoo rau: Carrots muaj fiber ntau thiab yog li txoj hauv kev zoo los tiv thaiv kev tshaib kev nqhis los ntawm kev sau koj lub plab nrog cov calories tsawg, cov zaub mov tsis muaj rog uas nplua nuj nyob hauv cov as-ham. Cov nplua nuj nyob rau hauv beta-carotene, ib tug compound koj lub cev hloov mus rau hauv vitamin A, qhov no yuav pab kom koj ob lub qhov muag noj qab nyob zoo - txawm hais tias, tu siab, nws yuav tsis ua dab tsi los pab koj pom hauv qhov tsaus ntuj!
Nrog rau: Calcium, magnesium, potassium, phosphorus, beta-carotene.
Qos Qos Qos
Zoo rau: Kev tshaib kev nqhis. Zoo kawg nkaus muaj fiber ntau, qos yaj ywm qab zib tsis tsuas yog ua rau koj xav tias fuller, tab sis lawv kuj pab tswj cov ntshav-qabzib, tso lub zog rau hauv koj lub cev maj mam. Yog li tsis muaj lub zog poob sai sai thiab tsis muaj lub siab xav ua rau koj lub ntsej muag nrog cov khoom noj qab zib lossis zaub mov tsis zoo.
nplua nuj nyob rau hauv: Beta-betaotene, magsium, selenium, selenium, vitamins C thiab E.
Cucumber
Zoo rau: Kwv yees li 96 feem pua ntawm cov dib yog dej thiab fiber ntau, ua rau nws cov calories tsawg, tsis muaj rog uas yuav ua rau koj tsaug zog. Tab sis lawv kuj tau ntim nrog cov as-ham uas pab txhim kho koj lub plab zom mov.
Nrog rau: Potassium, beta-carotene, calcium, iron, magnesium, sodium, vitamins A thiab C.
Beetroot
Zoo rau: Pab neeg Ntuj nyiam zaub. Koj puas xav txhim kho koj txoj kev ua siab ntev thiab poob phaus raws li qhov tshwm sim? Ntseeg hauv lub hwj chim beetroot. High nyob rau hauv nitrates, nws ntseeg tau tias siav tshiab (tsis pickled) beetroot tuaj yeem muaj txiaj ntsig zoo rau qib oxygen, txhais tau tias koj tuaj yeem cob qhia ntev dua. Cov txiaj ntsig!
Nrog rau: Nitrates, calcium, hlau, potassium, folic acid, vitamin C.
qos yaj ywm
Zoo rau: Ua rau koj tshaib plab. Arguably cov khoom noj uas txaus siab tshaj plaws rau kev sau koj, cov no kuj muaj feem ntau ntawm cov as-ham uas peb xav tau. Qhov zoo tshaj plaws, noj nrog daim tawv nqaij kom tau txais txiaj ntsig los ntawm nws cov fiber ntau. Ntim nrog cov hmoov txhuv nplej siab, qhov no muaj sia nyob koj lub plab los txhawb cov microbes hauv koj lub plab. Cia koj cov spuds kom txias tom qab ua noj kom pab txhawb qhov zoo.
Nrog rau: Potassium, magnesium, hlau, tooj liab thiab manganese, vitamin C thiab feem ntau ntawm cov vitamins B.
3. Fats
Olive Oil
Zoo rau: Tswj koj qhov hnyav. Nws yog qhov coj txawv txawv uas xav tias cov rog tuaj yeem pab koj poob phaus, tab sis noj qab haus huv tsis muaj rog zoo li cov uas pom hauv cov roj txiv roj tuaj yeem pab tiv thaiv kev tshaib plab. Cov roj kuj tseem muaj oleic acid, ib qho tshuaj uas nquag pab zom cov rog ntau dhau.
Muaj nplua nuj nyob hauv: Unsaturated fats.
Avocados
Zoo rau: Kev tshaib kev nqhis yog koj lub cev xav tau ntau yam khoom noj uas nws xav tau. Avocados yog cov nplua nuj nyob hauv cov rog monounsaturated fatty acids uas muab lub zog qeeb-hlwb thiab txo cov pangs.
Nrog rau: Hlau, tooj liab, phosphorus, potassium, beta-carotene, folic acid, vitamins B3, B5, K thiab E, ntxiv rau fiber ntau thiab protein.
txiv laum huab xeeb
Zoo rau: Ua rau koj tshaib plab. Zoo li avocados thiab txiv roj roj, txiv laum huab xeeb yog nplua nuj nyob rau hauv cov rog uas yuav pab tau koj poob phaus los ntawm kev ua kom cov pesky tshaib plab pangs ntawm bay, txhais tau tias koj yuav hnov ntxhiab ntev. Khaws rau ob tablespoons ntawm nws thaum kis rau ntawm wholemeal toast los yog mov crackers.
Nrog rau: Magnesium, potassium, protein, unsaturated fat, vitamins B6 thiab E.
4. Noob, noob, pulses thiab txiv ntseej
Chia Seeds
Zoo rau: Cov South American superstars (Chia yog lo lus Mayan thaum ub rau lub zog) muaj fiber ntau thiab ntom nrog omega-3. Sprinkle ib diav ntawm cov no rau hauv koj cov zaub mov noj tshais thiab koj yuav tau txais cov roj fatty acids tseem ceeb thaum ua rau muaj kev tshaib plab ntev dua.
Nrog rau: Fiber, protein, B vitamins, zinc.
Zoo rau: Carbohydrates tseem ceeb rau koj cov zaub mov, yog li noj kom raug. Qhov ntawd txhais tau hais tias xav xim av es tsis yog dawb thaum nws los txog rau qhob cij, pasta thiab rau qee qib mov. Koj lub cev hlawv ob npaug ntau npaum li calories thaum nws zom tag nrho cov zaub mov piv rau cov txheej txheem ua tiav.
Cov nplua nuj nyob hauv: Calcium, iron, magnesium, phosphorus, potassium, manganese, vitamins B3, B5, zinc.
Nyob zoo ib tsoom niam txiv kwv tij neej tsas sawv daws
Zoo rau: Ua tsaug rau lawv cov ntsiab lus fiber ntau, oats tau sau zoo kawg. Lawv kuj muab koj cov pawg ntawm qeeb-tso lub zog, uas yuav pab koj xav tias fuller ntev. Tsis tas li ntawd xwb tab sis lawv kuj txhawb koj lub plab zom mov thiab txo koj cov cholesterol.
nplua nuj hauv: Calcium, magnesium, hlau, phosphorus, manganese, vitamin B5, folic acid, silicon.
Lentils
Zoo rau:Cov protein ntau thiab fiber ntau, lentils kuj tau ntim nrog cov hmoov txhuv nplej siab, uas tuaj yeem pab koj hlawv roj ntau. Lawv kuj tseem muaj cov hlau, uas yog qhov tseem ceeb rau kev tswj hwm qib siab zog. Noj nrog cov khoom noj uas muaj vitamin C xws li kale lossis broccoli kom tau txais txiaj ntsig zoo tshaj plaws.
nplua nuj hauv: Calcium, magnesium, hlau, phosphorus, potassium, zinc thiab folic acid.
Quinoa
Zoo rau: Tswj koj qhov hnyav. No cov noob South American no muaj ntau dua thiab zoo dua cov protein ntau dua li cov nplej. Nws yog cov zaub mov zoo tshaj plaws, uas ua rau nws zoo tagnrho rau kev hloov cov rog rau hauv cov nqaij ntshiv, thaum cov ntsiab lus fiber ntau yuav ua rau koj tsaug zog thiab tsis tshaib plab.
Y
Nrog rau: Calcium, hlau, magnesium, phosphorus, potassium, vitamin B3.
Nuts
Zoo rau: Ua kom koj tshaib plab. Almonds (txawm hais tias technically ib lub noob, tsis yog txiv ntseej), cashews thiab pistachios yog peb qhov qis-calorie ceev, thiab tag nrho cov muaj cov as-ham txaus los pab ua kom koj xis nyob ntev. Tsis txhob ci cov txiv ntseej li cua sov tuaj yeem rhuav tshem tag nrho cov khoom noj tseem ceeb.
Rich in: Potassium, calcium, protein, fiber, omega 3 fatty acids.
5. Nplooj ntawv
Romaine Lettuce
Zoo rau: Kev tshaib kev nqhis. Txhawm rau kom poob phaus koj yuav tsum siv calories ntau dua li koj haus thiab lettuce - muaj dej ntau thiab calories tsawg - tuaj yeem pab tau. Noj zaub xam lav loj yuav ua rau koj txaus. Sib tov cov nplooj kom saj tab sis nco ntsoov suav nrog cov khoom noj muaj txiaj ntsig Romaine.
Nrog rau: Fiber, hlau, potassium, sodium, magnesium vitamin A, B6 thiab C.
Kale
Zoo rau: Tswj koj qhov hnyav. Kale yog ib yam khoom noj qab haus huv uas koj tuaj yeem tso rau hauv koj lub cev. Muaj fiber ntau tab sis tsis muaj calorie ntau ntau, nws yuav ua rau koj puv sijhawm ntev dua, thiab tseem yuav muab rau koj nrog cov dazzling array ntawm cov vitamins, minerals, thiab antioxidants. Khoom noj khoom haus zoo meej.
Nrog rau: Fiber, potassium, calcium, tooj liab, hlau, magnesium, manganese, vitamins A, B6, C thiab K
Nyob zoo broccoli
Zoo rau: Tswj koj qhov hnyav. Zoo li kale, qhov no yog ib qho zoo tshaj plaws uas koj tuaj yeem muab tso rau hauv koj lub cev. Cov zaub mov nplua nuj, tsis muaj rog, tsis muaj calories, muaj fiber ntau, protein thiab dej cov ntsiab lus, nws yuav pub koj thiab ua kom koj txaus, ua rau koj txaus siab rau ntev. Khoom noj khoom haus zoo meej.
Y
Nrog rau: Calcium, magnesium, hlau, phosphorus, vitamins A, B2, B6, C, D, K, beta-carotene thiab folic acid.
Spinach
Zoo rau: Txhob tshaib plab. Spinach muaj cov nplooj ntsuab nplooj hu ua thylakoids uas txo cov kev tshaib kev nqhis thiab ua rau kom poob phaus. Yuav ua li cas? Los ntawm kev tsim cov tshuaj hormones hauv peb lub cev uas qhia peb lub hlwb tias peb cov plab hnyuv puv. Dab tsi yog qhov ntse?
Nrog rau:Beta-carotene, calcium, folic acid, iodine iron, magnesium, potassium, selenium, vitamins B6, C thiab K, zinc.
6. Txiv hmab txiv ntoo
Apples
Zoo rau: Cov fiber ntau thiab polyphenols txhawb cov kab mob zoo hauv koj lub plab thiab pab tiv thaiv kev tshaib plab. Lawv kuj txo cov roj cholesterol thiab yuav pab koj kom tsis txhob cem quav. Rub tus Granny Smith's kom tau txais txiaj ntsig zoo tshaj plaws.
Nrog rau: Calcium, magnesium, phosphorus, vitamin C, beta-carotene, pectin, fiber ntau thiab polyphenols.
Grapefruit
Zoo rau: Cov rog tsawg, muaj fiber ntau, cov txiv hmab txiv ntoo fab no yuav ua rau koj, muab cov khoom noj tseem ceeb rau koj, thaum muaj cov antioxidant tshwj xeeb hauv nws yog xav pab. koj lub siab zom cov rog ntau dua. Rau qhov zoo tshaj plaws xaiv cov txiv hmab txiv ntoo siav.
Muaj nplua nuj nyob hauv:Fiber, calcium, magnesium, potassium, vitamin C.
Berry
Zoo rau: Antioxidants hauv berries tuaj yeem hloov pauv cov kev ua gene hauv cov rog, ua rau hnyav dua. Blueberries yog tshwj xeeb tshaj yog nyob rau hauv no. Tag nrho cov txiv hmab txiv ntoo, txawm li cas los xij, muaj calories tsawg thiab muaj fiber ntau, yog li yuav ua rau koj zoo siab tsis ua rau koj rog.
Y
Nrog rau: Calcium, magnesium, phosphorous, potassium, beta-carotene, vitamins B3 thiab C.
txiv kab ntxwv
Zoo rau: Tsis yog lawv muaj fiber ntau, tab sis cov vitamin C siab hauv txiv kab ntxwv kuj yog ib qho kev pab zoo rau kev rog rog. Cov vitamin tsub kom qhov tsim ntawm ib tug compound hu ua carnitine nyob rau hauv koj lub cev, uas oxidises fatty acids, tseem ceeb melting cov rog rog.
Nrog rau: Calcium, potassium, beta-carotene, folic acid, vitamin C.
Bananas
Zoo rau: Txiv tsawb yog nplua nuj nyob rau hauv potassium, uas yog ib qho tseem ceeb rau cov ntshav khiav. Los ntawm kev txhim kho koj cov ntshav khiav, koj ua kom koj cov metabolic ceev uas txhais tau hais tias rog tau hlawv sai dua. Lawv kuj tseem muaj fiber ntau yog li lawv zoo heev rau kev ua kom koj siab ntev ntev.
Cov nplua nuj nyob hauv:Potassium, beta-carotene, vitamins B6, C, K, fiber ntau thiab pectin.
Zoo rau: Cov ntxhiab tsw ntawm txiv qaub thiab txiv qaub tuaj yeem ua rau koj lub qhov ncauj dej, uas hauv nws tus kheej yog qhov zoo rau kev zom. Lawv kuj muaj vitamin C siab, yog li koj yuav tsis tau scurvy thaum caij nkoj ntev.
Rich in: Potassium thiab vitamin C
7. Protein
Qe
Zoo rau: Qe muaj protein ntau thiab cov rog noj qab haus huv, thiab cov yolks tau ntim nrog cov as-ham. Qhov ntawd txhais tau tias koj lub cev tau txais raws nraim qhov nws xav tau yog li koj yuav tsis tshaib plab ntev. Ntxiv rau lawv tau hloov pauv tau yooj yim thiab ua noj yooj yim!
Cov nplua nuj nyob hauv:Calcium, hlau, manganese, zinc, B vitamins, cov protein zoo.
Tau
Zoo rau: Ua kom koj tshaib plab. Tsis tsuas yog tofu txo koj cov roj cholesterol tab sis nws kuj yog ib qho khoom noj tsis zoo ntawm cov protein. Raws li nrog rau tag nrho cov proteins, nws yog qhov zoo rau kev tsim cov nqaij ntshiv thiab hlawv rog, tab sis cov kev tshawb fawb kuj tau pom tias taum paj yog ib qho kev noj qab haus huv zoo heev.
Nrog rau: Hlau, amino acids, potassium, calcium, magnesium, vitamin A thiab K.
Zoo rau: Cov rog tsawg thiab carbohydrates, qhov no yog cov cheese nws OK noj thaum koj tab tom nrhiav kom poob phaus. Ua los ntawm curdled mis nyuj thiab whey, nws yog ib qho ntawm cov khoom noj siv mis zoo tshaj plaws ntawm cov protein, pab koj tsim cov nqaij ntshiv thaum ua rau koj hnov qab ntev.
Muaj ntau hauv:Protein, calcium, sodium, vitamin A.
taum
Zoo rau: Yog, lawv me me tab sis lawv tau rammed tag nrho ntawm cov protein thiab fiber ntau uas txhais tau tias koj yuav hnov ntxhiab ntev dua thaum muaj cov khoom qeeb qeeb. lub zog hauv koj - txhua yam tsis muaj calorie ntau ntau. Lima taum yog tshwj xeeb muaj protein ntau.
Nrog rau: Calcium, protein, magnesium, phosphorous, potassium, iron, B vitamins thiab folic acid.
Zoo rau: Ib qhov zoo tshaj plaws ntawm cov zaub protein. Cov zaub mov muaj protein ntau xav tau lub zog ntau dua los ntawm lub cev los ua cov txheej txheem, yog li lawv hlawv roj ntau dua. Protein, yog li ntawd, zoo rau tsim cov nqaij ntshiv. Chickpeas kuj ntxiv ntau rau ib pluas mov kom puv koj.
Cov nplua nuj nyob hauv: Beta-carotene, Calcium, magnesium, hlau, phosphorus, potassium, protein, manganese, folic acid, zinc.
8. Favourings
Chillies
Zoo rau: Boosting koj metabolism. Qhov sib xyaw ua ke hauv cov kua txob uas muab rau lawv ncaws, kuj ua rau koj lub cev sov thiab melts rog. Ib qho kua txob kuj muaj ib hnub cov khoom noj ntawm beta-carotene ua cov me me, ntsim superstars zoo rau kev pab koj cov tawv nqaij tiv thaiv huab cua hnyav.
Nrog rau: Vitamins A, B6, C, hlau, tooj liab thiab potassium.
Ginger
Zoo rau: Ginger tsis yog ib txoj hauv kev zoo los coj qee qhov zing rau koj noj hmo, nws zoo rau koj txoj kev ncig, plab zom mov, thiab cov metabolism. Nws nplua nuj photochemistry muab nws cov tshuaj tiv thaiv kab mob thiab tiv thaiv oxidative uas kuj tseem tuaj yeem pab nrog kev sib koom tes thiab mob leeg.
Nrog rau: Calcium, magnesium, phosphorus thiab potassium.
Cinnamon
Zoo rau: Txawm tias me me tau raug pov thawj los pab tswj cov ntshav qab zib uas txwv tsis pub noj zaub mov. Kuj tseem muaj pov thawj tias nws ua rau cov hlwb muaj roj ntau dua rau cov tshuaj insulin uas txhais tau tias koj cov metabolism ua rau lawv ua tau zoo dua.
Nrog rau: Fiber, calcium, thiab magnesium.
kua txob dub
Zoo rau: Cov kua txob dub muaj qee yam hu ua piperine uas inhibits cell ntau lawm. Nws kuj tau siv rau ntau pua xyoo los ua kev pab zom zaub mov thiab kuj tseem zoo rau kev tiv thaiv lossis txo qhov mob plab.
Y
Nrog rau: Calcium, magnesium, potassium, manganese thiab phosphorus.
