Crystal Nelson
Fatigue yog qhov kev kawm ntawm Iowa Breakfast kawm los ntawm Tebchaws Meskas. Nws muab cov txiaj ntsig pom tseeb: Cov neeg uas tau noj tshais ua tau zoo dua thiab tsis ua kom nrawm nrawm. Kev hla kev noj tshais ua rau txo qis hauv kev ua haujlwm ntau dua 30 feem pua ntawm cov kev kawm.
Kev muaj peev xwm ua kom hnov mob thiab mloog zoo tau txo qis thiab lub zog xau tau qee zaum hnyav heev uas cov neeg koom nrog tremors.
Qhov thib ob ntawm kev tshawb fawb: Nws tsis yog qhov tseem ceeb ntawm peb noj xwb, qhov tseem ceeb yog qhov peb noj. Peb qhov kev xaiv noj tshais no lav qhov sib npaug ntawm lub zog sib npaug:
Noj tshais variant tawm tsam nkees: Lub hwj chim haus rau pluas tshais grouches
Cov khoom xyaw: 1 txiv tsawb me me, 100 g berries, 2 tablespoons melted flakes, 250 ml mis nyuj, 1 tsp zib mu. Kev npaj: Puree lub txiv hmab txiv ntoo nrog mis nyuj thiab do nyob rau hauv lub melted flakes. Sweeten nrog zib mu mus saj. Cov nyhuv: Cov mis nyuj muab cov protein ntau thiab cov roj me ntsis, thiab cov flakes nrog rau cov txiv hmab txiv ntoo rau cov piam thaj - qhov no lav qhov concentration thiab kev ua tau zoo rau peb mus rau plaub teev.
Noj tshais variant tiv thaiv nkees: Qhov zoo tshaj plaws muesli mix: 250 g nplua oat flakes
Lawv muab lub zog, thiab lawv cov fiber ntau txo cov roj cholesterol. 100 g coarse spelled flakes. 30 g av flaxseed (fiber ua rau koj nce thiab tswj kev zom zaub mov). Ntxiv 50 g roasted soybean kernels (lawv cov protein muab lub zog ntxiv). Muesli-Plus: 50 g noob mix ntawm taub dag, sunflower thiab ntoo thuv ceev (zoo dua concentration). Tsis tas li ntawd, 20 g walnut kernels (supply optimal fatty acids for the brain and heart). Lub hauv paus sib tov yog txaus rau li 15 servings. Ntxiv 1 txiv apples ntxiv mis nyuj, yogurt, los yog kefir.
Noj tshais variant tawm tsam nkees: scrambled qe nrog txiv lws suav, tshuaj ntsuab tshiab ntawm wholemeal qhob cij
Cov pluas tshais no muab lycopene nrog rau cov khoom tseem ceeb thiab roughage ntxiv rau cov protein zoo rau lub zog metabolism.
Cov zaub mov no kuj pab kom qaug zog
Mate tshuaj yej
Qhov zoo tshaj plaws los tiv thaiv kev qaug zog yog los ntawm kev ua kis las tshuaj: mate tea. Kev ntsuam xyuas qhia: Lub zog haus dej tsis yog tsuas yog ua rau peb sawv xwb, tab sis nws kuj ua rau peb qhov kev ua tau zoo los ntawm 20 feem pua. Thiab ua haujlwm ntev txog plaub teev - ntev dua kas fes.
apricots
Apricots muaj ntau dua ntawm quercetin (Q10), uas tshem tawm cov dawb radicals thiab txhawb lub cev tiv thaiv kab mob. Nws salicylic acid muaj cov nyhuv antibacterial thiab tuaj yeem tua cov kab mob. Qhuav apricots yog plaub zaug zoo dua: tsuas yog peb lub apricots muab peb lub zog rau ob teev. Los ntawm txoj kev: Cov noob (cua) muab cov vitamin B17 muaj txiaj ntsig, tiv thaiv qog noj ntshav zoo tshaj plaws.
Pasta thiab qhob cij ua rau koj nkees, thaum magnesium tsa koj sawv
Txhua tus neeg uas pheej nkees nkees thiab nkees nkees yuav tsum ua qhov kev sim hauv qab no: Tsuas yog ua tsis muaj pasta, qhob cij, thiab biscuits rau ob peb hnub. Vim muaj coob tus neeg raug kev txom nyem los ntawm gluten intolerance yam tsis paub nws. Thiab gluten yog suav tias yog ib qho ntawm cov tub sab loj tshaj plaws.
Lwm qhov ua rau qaug zog ntev yog qhov tsis muaj magnesium. Cov as-ham yog qhov tseem ceeb rau kev saib xyuas ntawm txhua lub cev ua haujlwm - thiab rau kev siv nyiaj sib npaug. Thiab: Yog tias peb raug kev txom nyem los ntawm qhov tsis muaj magnesium, peb lub cev tsis tuaj yeem siv lwm cov khoom xyaw (vitamin C, piv txwv li, raug tso tawm tsis siv yam tsis muaj magnesium txaus). Rau kev siv nyiaj sib npaug, peb yuav tsum haus 300 mg ntawm magnesium txhua hnub. Cov dej-soluble npaj los ntawm lub tsev muag tshuaj yog pab tau.
Tsis muaj dej ua rau koj nkees
Kev nkees thaum nruab hnub feem ntau muaj keeb kwm yooj yim heev: peb haus tsawg dhau. Cov txiaj ntsig ntawm kev tshawb fawb los ntawm Charité Berlin ua rau cov kws tshawb fawb xav tsis thoob: 82 feem pua ntawm cov neeg kawm uas xav tias nkees, nkees, thiab tsis muaj zog tau raug kev txom nyem los ntawm kev tsis muaj dej. Tom qab tsuas yog ib nrab ib liter dej, lub cev lub zog depots tau ntxiv thiab lub zog siv ob npaug.
Ib qho kev sim yooj yim qhia tau hais tias peb lub cev puas txaus los ntawm lub zog ntawm lub zog no: tso ib txhais tes xib-teev rau ntawm lub rooj thiab siv tus ntiv tes xoo thiab ntiv tes ntiv tes los rub daim tawv nqaij ntawm sab nraub qaum. Tso tawm thiab saib seb daim tawv nqaij quav li cas. Yog tias nws nyob twj ywm pom ntau tshaj kaum vib nas this, koj haus tsis txaus.
