Yog tias koj cov pob qij txha hnov mob me ntsis los ntawm tag nrho cov mais koj tso rau lub caij ntuj sov cov zaub mov no tuaj yeem pab tau…
Zaj lus no tau tshwm sim thawj zaug hauv Is Taws Nem 50 ntawm Cyclist magazine
Cycling yog qhov zoo rau kev qoj ib ce, ua kom koj lub plawv dhia zoo, ua kom cov leeg nqaij thiab hlawv rog. Txawm li cas los xij, nws tuaj yeem ua rau nws tus xov tooj hu rau cov leeg thiab ligaments - tshwj xeeb tshaj yog tias koj caij nce toj siab ntau.
Qhov no yog vim li cas kev caij tsheb kauj vab yog qhov tseem ceeb, tab sis koj puas paub tias qee yam zaub mov tseem tuaj yeem pab tau?
Ntawm no yog tsib qhov zoo tshaj plaws…
Salmon
Kev tshawb fawb tsis kawg nrog Omega-3 supplementation qhia tias cov roj noj qab haus huv no ua rau muaj kev cuam tshuam tseem ceeb uas ua rau muaj kev sib koom ua ke tsawg, tshwj xeeb tshaj yog rau cov neeg mob caj dab.
Kev tshawb fawb qhia tau hais tias cov neeg noj cov roj ntses txhua hnub tuaj yeem txo lawv txoj kev siv tshuaj tiv thaiv kab mob xws li ibuprofen.
Thiab cov xov xwm zoo yog tias cov ntses qus tshiab yog qhov muaj txiaj ntsig ntawm Omega-3 rog. Yog tias koj yog neeg tsis noj nqaij lossis vegan, ces walnuts, noob flax, taub dag thiab chia yog txhua qhov zoo tshaj plaws ntawm Omega 3, ib yam nkaus.
Ntxiv cov txuj lom no rau koj cov zaub mov tsis tsuas yog ntxiv cov kua txob rau cov pluas noj tab sis yuav pab nrog mob pob qij txha thiab o, ib yam nkaus.
Cov kws tshawb fawb tau txais cov neeg mob los ntawm osteoarthritic mob hauv caug kom noj turmeric extract rau rau lub lis piam thiab pom tias nws pab txo qhov tsis xis nyob ntau npaum li noj 800mg ntawm ibuprofen ib hnub.
Qhov ntawd yog vim turmeric nplua nuj nyob rau hauv antioxidant hu ua curcumin uas tuaj yeem txo tus naj npawb ntawm cov kab mob hauv cov pob txha mos.
Ntxiv rau cov zaub mov, do-fries, thiab nyias hnav khaub ncaws kom muaj xim ci ntsa iab thiab ua rau koj cov pob qij txha.
txiv kab ntxwv
Ib tsab ntawv tshaj tawm los ntawm US National Library of Medicine pom tias cov neeg mob osteoarthritic mob hauv caug uas tau noj cov txiv kab ntxwv-tev kua txiv txhua hnub rau yim lub lis piam qhia txog kev poob qis hauv lub hauv caug thiab muaj qis dua ntawm cov kab mob sib kis ntau dua. ib pawg placebo.
Nws yog laj thawj tias nobiletin - bioflavonoid pom hauv cov txiv hmab txiv ntoo citrus - yog qhov laj thawj tshaj plaws.
Tom ntej koj noj txiv kab ntxwv yuav tsum tsis txhob muab pov tseg cov albedo txheej (cov tawv nqaij dawb, daim tawv nqaij uas npog cov txiv kab ntxwv nqaij) thiab yog tias koj siv cov txiv kab ntxwv hauv smoothy, chuck daim tawv nqaij thaum koj sib tov. tau txais txiaj ntsig siab tshaj plaws los ntawm cov ntsiab lus bioflavonoid.
Nws qab qab kawg li os.
Kefir
Cov kab lis kev cai no tsim nyog sim rau ntau ntau ntawm cov kab mob hauv plab noj qab haus huv uas nws muaj, suav nrog L. casei, uas zoo nkaus li ua qhov xav tsis thoob rau cov teeb meem sib koom ua ke.
Nyob rau hauv ib txoj kev tshawb fawb tsis ntev los no, cov neeg koom tau muab ib koob tshuaj L. casei txhua hnub rau ob lub hlis. Thaum kawg ntawm txoj kev tshawb fawb, lawv tau qis dua ntawm cov cim inflammatory thiab tsis tshua muaj kev sib koom ua ke ntau dua li cov placebo pawg.
Pour unsweetened kefir hla koj cov zaub mov noj tshais kom zoo tshaj plaws lossis ntxiv rau smoothies lossis protein shakes.
Chocolate
Yog, peb tau hais chocolate. Txawm hais tias hoovering li slab ntawm Galaxy yuav tsis ua rau koj zoo heev. Hloov chaw, nrhiav qee yam uas tsawg kawg 70% cocoa.
Dub chocolate yog rammed nrog antioxidants thiab flavonoids uas tau raug pov thawj los pab txo qhov mob.
Yog li kho koj tus kheej rau qee yam xws li Green & Black's organic dark chocolate bar (89p rau 35g).
Nws yog Kev Lag Luam Ncaj Ncees, ib yam nkaus, yog li koj yuav ua tau zoo rau lwm tus thiab koj tus kheej.
