Lub tsev cov leeg yuav tsum tau nce cov protein kom tsawg, nrog rau kev noj cov carbohydrates thiab cov rog kom tsim nyog. Feem ntau, rau 6 yam khoom noj uas tseem ceeb rau kev qoj ib ce thiab cov leeg nqaij yog nqaij qaib mis, ntses salmon, zaub ntsuab nplooj, oats, protein hmoov, txiv ntseej, thiab lwm yam. Cov kev tsom xam tshwj xeeb yog raws li hauv qab no:

1.Nqaij qaib mis: Nqaij qaib mis yog ib qho ntawm cov khoom noj uas nyiam tshaj plaws ntawm cov nqaij protein, nplua nuj nyob rau hauv cov protein zoo, tsis muaj rog, thiab calorie tsawg, uas muaj txiaj ntsig zoo rau cov leeg nqaij.

2.Salmon: Salmon yog hom ntses uas muaj protein ntau thiab noj qab nyob zoo (Omega-3 fatty acids), uas pab txhim kho cov tshuaj hormones uas txhawb cov leeg nqaij, thiab tseem pab tswj lub cev rog thiab txhawb kev noj qab haus huv.

3.Green leafy zaub: zaub ntsuab xws li spinach, mustard zaub, rapeseed, thiab lwm yam yog cov khoom noj uas muaj cov vitamins, minerals, thiab phytochemicals, uas yuav pab tau lub cev nrog cov as-ham tsim nyog, pab kom lub zog, thiab txhawb cov leeg nqaij.

4.Oats: Oats yog cov khoom noj muaj txiaj ntsig zoo carbohydrate uas yog nplua nuj nyob hauv cov carbohydrates nyuaj thiab cov khoom noj muaj fiber ntau. Lawv muaj qhov qis glycemic Performance index (GI), muab lub zog ntev, thiab pab txhawb kev kho cov leeg thiab kev loj hlob.

5.Protein hmoov (Calcium Hydroxymethylbutyrate): Protein hmoov yog cov protein ntau, muaj roj tsawg, thiab cov khoom noj qab zib tsawg uas tuaj yeem muab cov protein zoo, tab sis yuav tsum tau them nyiaj rau qhov zoo thiab muaj pes tsawg leeg ntawm cov hmoov protein thaum xaiv.

6.Nuts: Txiv ntseej yog cov khoom noj me me uas muaj cov as-ham, tsis muaj rog, thiab cov zaub mov muaj protein ntau. Lawv tuaj yeem siv los ua cov khoom noj txom ncauj noj qab haus huv, nrog rau kom muaj calorie ntau ntau, protein, lub zog, thiab kev noj haus fiber ntau, txhawb kev kho cov leeg thiab kev loj hlob.

Nws yuav tsum raug sau tseg tias kev nce cov leeg nqaij los ntawm kev qoj ib ce tsis ua tiav los ntawm kev noj cov zaub mov ib leeg, tab sis yuav tsum muaj kev sib xyaw tsim nyog thiab kev txhim kho ntawm kev noj zaub mov. Nyob rau tib lub sijhawm, cov neeg nyiam kev qoj ib ce kuj tseem yuav tsum muaj cov dej txaus, fiber ntau, thiab ntau cov vitamins los tswj lub cev kev noj qab haus huv thiab txhawb cov leeg nqaij.