1 - Thov Food Stob Strategy
Kev koom txoos thiab cov tog neeg yog ib feem ntawm lub neej. Ua lub neej noj qab nyob zoo thiab tswj lub cev tsis tau txhais hais tias tsis muaj kev txwv tsis pub muaj kev txwv. Tsis tas yuav tau hnov ntxhov siab txog cov khoom noj uas tsis raug txwv rau ntawm koj cov zaub mov uas huv, los sis ntshai tsam ib txheej xwm rog tshwm ntawm koj cov tawv nqaij khov kho. Tshem tawm qhov kev txhawj xeeb ntawm qhov uas poob ntawm cov xovtooj los yog cov hlau uas tsis tuaj yeem los ntawm kev siv cov khoom noj khoom haus uas yog qhov uas koj nyob hauv kev tswjhwm. Qhov no yuav cia koj txaus siab rau kev ua haujlwm, tswj koj cov kev ntshiv thiab ua rau cov neeg xav paub seb koj ua li cas. Qhov no yog lub sij hawm ua txhaum tawm koj cov khoom noj khoom haus sab hauv snob!
2 - Noj Koj Ua Ntej
Npaj koj cov zaub mov zoo rau ntawm tes thiab lo rau koj txoj kev noj zaub mov ua ntej ua ntej mus rau qhov kev tshwm sim. Yog tias koj tab tom koom tog, koj yuav muaj kev tswj ntau ntawm qhov npaj. Nyob rau hauv ob qho tib si, noj mov ua ntej koj yuav siv sij hawm tshem tawm qhov kev ntxias kom dhau indulge. Qhov kev tawm tswv yim no yog tsim los noj cov khoom noj khoom haus tob hau kom koj taug qab thiab tswj cov khoom siv rau 6-nti. Noj khoom ib yam li cov txiv hmab txiv ntoo uas muaj txiv laum huab xeeb ua ntej yuav ua rau tus neeg tuaj yeem noj cov zaub mov qij nqus coj mus noj hmo tom qab. Yog tias koj twb txaus siab lawm, txhaws koj lub phaj nrog ib pawg kev qua ntxi tsis yuav raws li kev ntxim siab.
3 - Hnav Khaub Ncaws
Peb ua hauj lwm ib qho los saib zoo zoo thiab zoo-txhais tau tias cov pob zeb uas muaj khaub ncaws hnav. Kev ua haujlwm tsis muaj sijhawm los tawm tsam cov hlua txoj hlua. Hnav koj cov ntaub qhwv, ris tsho, lossis hnav khaub ncaws thiab khaws koj lub plab sucked hauv, hauv siab kom siab thiab nyias muaj nyias chav tab sis tsis yog zaub mov. Qhov no ua rau cov khoom noj khoom haus zoo rau snob uas yuav zam tsis tau cov khoom noj khoom haus uas pom qhov me ntsis hint ntawm ploj . Ntxiv thiab, leej twg xav zaum ntawm qhov tsis xis nyob. Cov khaub ncaws hnav yuav nyiam cov khoom noj ntawm cov zaub mov xws li zaub, nqaij ntshiv, zaub nyoos, thiab dej kom ntau.
4 - Coj Tuaj Noj Qab Haus Huv
Koj tau hais kom nqa zaub mov mus rau kev ua haujlwm thiab kev noj qab haus huv snob yuav tuaj yeem pab dawb los nqa zaub los yog nyias. Kev noj qab nyob zoo yuav khaws cov khoom noj khoom haus zoo hauv tsev. Koj tuaj yeem tuaj yeem tawm ntawm tog neeg tsis muaj kev ntxias rov rau hauv koj chav ua noj. Paub txog cov khoom xyaw rau hauv koj lub tais kuj yuav ntxiv rau koj kom yooj yim rau kev txaus siab rau ib yam khoom muaj nqis rau calorie ntau ntau. Koj tsuas tuaj yeem hais lus ntawm tog twg los ua tus qauv ntawm qhov koj noj zaub mov zoo licas kom muaj lub cev tsis muaj zog!
5 - Khoom Noj Khoom Haus
Mus rau hauv cov khoom noj khoom haus snob hom tam sim ntawd thaum tuaj txog. Muab koj tus kheej rau lub sijhawm rau qhov chaw rau txhua yam khoom noj uas koj tsis xav noj thiab muaj kev nyiam. Khaws ib khob iav ntawm koj txhais tes kom tiv thaiv thawb tawm ntawm lub rooj noj haus "tua txwv" thiab kev sib raug zoo es tsis pub tsawg kawg 20 feeb. Qhov no yuav cia sijhawm ntau dua los saib xyuas koj cov khoom noj ua ntej noj mov. Ua qhov zoo tshaj plaws cov khoom noj khoom haus neeg hlau tau txais yooj yim nrog txhua qhov kev ua haujlwm thiab yuav pab tswj tau qhov nyuaj-khwv tau.
6 - Hla Cov Neeg Xam Tau
Appetizers yog meant yuav tsum appetizing thiab yuav ntxais koj nyob rau hauv thiab thauj koj nrog calories ua ntej noj hmo yog txawm nyob rau hauv lub rooj. Cov khoom noj txom ncauj ntau yuav paub txog qhov tseeb thiab mus rau hauv kev tswj kev puas tsuaj ntawm qhov kev ntxias ntawm cov khoom txom ncauj thiab txuag calorie ntau ntau rau cov xwm txheej loj. Yog tias muaj cov ntiv tes khoom noj khoom haus, nws yuav tsum yog txwv rau cov txiv hmab txiv ntoo, zaub nyoos los yog ib qho av av . So kom txaus, noj hmo tseem tuaj!
7 - Ua Picky
Tsis muaj dab tsi phem tshaj qhov uas tsis muaj calorie ntau ntawm cov khoom noj uas koj tsis nyiam thiab hmoov tsis, tsis muaj ib yam khoom zoo li cov roj calorie rov qab. Cov khoom noj khoom txom ncauj yuav xaiv heev thiab xaiv ob peb tog cov neeg nyiam tshaj plaws hauv seem paub tab thiab ceev faj tsis txhob siv ntau tshaj ib yam. Kev ntxig rau kev ua zaubmov thaum cov sijhawm ua haujlwm kuj yog qhov teebmeem thiab muaj kev nyuaj siab. Cov khoom noj khoom haus no ua rau khoom noj khoom haus xaiv noj tsis hais lawv tus phooj ywg tab tom ua dab tsi. Tshem tawm ntawm no yog ua kom koj cov calories suav.
8 - Khaws Cia
Lub Fred Flintstone luaj li cas ntawm tus menyuam yaj yuav zoo saib tab sis cov khoom noj khoom haus lean paub txog cov khoom noj uas zoo tshaj plaws. Nco ntsoov xaiv nqaij dawb dua xim kasmoos ntawm kev ua haujlwm. Cov nqaij dawb yog lean, muaj roj tsawg thiab cov kev tshawb fawb qhia nrog kev loj hlob ntawm cov leeg thiab kev rov zoo. Lean nqaij yog ib qhov zoo ntawm cov protein , ib qho tseem ceeb rau kev noj qab haus huv thiab kev nyab xeeb.
9 - Muaj Zaub Mov Ntse
Thaum lub sijhawm muaj kev lom zem xws li Thanksgiving, cov noog roasted los rau hauv nqe lus nug. Koj puas paub tias cov tawv nqaij qaib ntxhw ntawm cov tawv nqaij yog cua thiab noj nws tsis muaj hnub yuav tsis ua rau lub txhab nyiaj khoov ntshiv? Lilian Cheung, editorial director ntawm "Cov Khoom Noj" los ntawm Harvard lub Tsev Kawm Ntawv ntawm Kev Noj Qab Haus Huv qhia tau hais tias muaj roj zoo dua cov roj nplaum yog nyob rau hauv daim tawv nqaij thiab kev lom zem me ntsis yog qhov txiaj ntsim rau lub cev. Cov khoom noj txom ncauj ntse yuav muaj feem me me ntawm daim tawv nqaij ntawm cov tawv nqaij thiab tsis txhob rov qab rau cov xis nkoos.
10 - Yuav tsum Carb Ntse
Cov txheej xwm ntawm cov neeg feem ntau yuav pab tsis zoo rau cov carbohydrates uas muaj roj calories txaus rau cov pab pawg football tag nrho. Lub carb ntse zaub snob yuav tsis tshaj lawv phaj nrog dawb qhob cij, mounds ntawm mashed qos yaj ywm thiab khoom qab zib. Lawv tseem yuav nqis peev pab lawv cov khoom noj khoom haus zoo los pab ua qhov zoo tshaj plaws xaiv nrhiav fibrous carbs thiab lean proteins. Lawv yuav tsis txhob muaj suab thaj thiab creamy cov khoom xws li kab mob plague. Cov snob no yuav ua tiag tiag rau lawv qhov kev ua si ntawm no. Lawv yuav muaj ob peb tug me me ntawm cov nyiam kev nyiam, tsuas txaus siab rau ib qho kev pab cuam hauv qhov tsis muaj peev xwm, los yog hle tsheb tsis zoo rau txhua tus ua ke thiab xaiv qhov tshiab taum ntsuab.
11 - Dej Haus
Nrog tag nrho cov mob ua rau zaub mov thiab dej cawv ntawm cov txheej xwm kev sib raug zoo, cov khoom noj txom ncauj yuav ua rau tus neeg haus luam yeeb los yog iav kom lawv lub cev muaj dej. Dej tsis tsuas yog pab kom muaj dej txaus rau hauv lub cev tiam sis kuj pab txhawb nqa cov roj metabolism thiab pab kom muaj kev tiv thaiv kom tsis txhob muaj kev tu ncua.
12 - Txwv Cawv
Cawv yog loj hauv cov txheej xwm kev sib raug zoo. Feem ntau tsis muaj leej twg them nyiaj rau lub txiaj ntsim mus ib txhis thiab lub hwj huam ua rau tag nrho txhua hmo. Qhov no feem ntau yog lub caij seev cev pib tshwm sim los yog tsawg kawg khiav mus rau lawv. Cov zaub mov qaub ncaug cawv tsis paub zoo txog kev haus dej cawv yog ib qho kev ua kom muaj zog loj thiab yuav txwv tsis pub lawv haus kom ntau tshaj ob haus. Kev hloov ib qho dej ntawm cov dej haus kuj yog ib lub tswv yim zoo kom lub cev yaug tawm thiab lub siab xav kom meej meej. Nws pom zoo kom haus 8 ooj dej rau txhua 3 ooj ntawm cawv.
13 - Saib Cov Khoom Ntshaw
Casseroles thiab ceev ceev lub cev tsis txhob sib tov, thiab cov khoom noj txom ncauj tsawg-txo qaub lawv zoo li lub plague. Casseroles feem ntau muaj cov roj lint cream mixtures, mayonnaise, thiab cib ntawm butter. Kuv puas tau hais txog cov khaubncaws sab nraud povtseg ntawm cheese , tons ntawm breadcrumbs, thiab cov kaus poom ntawm processed soups tseem yog tseem ceeb cov khoom xyaw? Cov no yog feem ntau cov khoom noj uas tau raug txwv uas zaum hauv koj lub plab zoo li lub pob zeb thiab ua rau mob tsis xis nyob. Cov khoom noj txom ncauj tsawg tsawg dua yog cov khoom noj khoom haus zoo siab noj tshiab thiab cov txhuv kib zaub txhuam nplej Brussel xwb.
14 - Ua ntsej muag Antioxidant
Tshiab berries yog tag nrho ntawm cov antioxidants uas pab txo cov kev mob hauv cov ntshav. Cov khoom noj txom ncauj antioxidant paub zoo txog lawv cov kev pabcuam noj qab haus huv thiab yuav tsis kam ua kom txaus siab rau txiv hmab txiv ntoo zoo li cov txiv hmab txiv ntoo tshiab. Tam sim no, yog hais tias tus berries yog tov nrog cream thiab cov kua ntses, qhov antioxidant ntse khoom noj khoom haus snob yuav ntxim noj.
15 - Ua ib Hneev
Kev tso dag kom tag nrho cov khoom noj txom ncauj thaum lub sijhawm muaj kev sib ntsib tseem yog ib qho kev xaiv thiab cov qauv khoom noj khoom haus nqus paub ua haujlwm zoo li tus pro. Qhov no yuav ua rau kev tswj kav thiab kev saib xyuas kom zoo ib yam li ntawm Costco nrog lub sijhawm noj su. Kev lom zem tom qab ntawm qhov no thiab ib qho ntawm cov khoom noj khoom haus snob cwj pwm ntawm nws txoj kev zoo thiab tso cai rau tasting feem coob nyiam tshaj plaws. Koj yuav tuaj poob siab thiab tsis txhob saib xyuas qhov kev txaj muag uas cuam tshuam nrog kev tshuam.
16 - Hais tsis tau
Cov xwm txheej tshwm sim tuaj nrog forbidden zaub mov xws li cov gravies, fake cheese, kis tau zoo, thiab khoob khoob khawm. Tsuas hais tias tsis muaj khoom noj khoom haus yuav pom cov neeg tam sim ntawd thiab yuav tsis nqa lawv cov zaub mov rau ib qho kev pab. Ib feem me me ntawm cov nplua nuj ntawm cheese yuav yog txog nws thiab tag nrho lwm yam ntxiv yog pom li calorie calories. Cov neeg yos hav zoov: Hais tsis pub ua rog yog txhais tau hais tias yog rau lean abs thiab ceg.
17 - Ua Khoom Noj Qab Haus Huv
Cov khoom qab zib yog qhov khoom plig ntawm tag nrho cov kev ua haujlwm. Cov khoom noj qab zib xis ntse yuav siv cov tswv yim xaiv kom tau lawv cov khoom qab zib thiab noj nws ib yam nkaus thiab. Qee leej xaiv qhov txaus siab rau ib qho me me ntawm lawv txoj kev nyiam thaum lwm tus neeg muaj kev sib raug zoo nrog txhua yam. Digging lub txiv hmab txiv ntoo tawm ntawm ib lub ncuav qab zib, nrog rau chav kawm, ntawm chav kawm, yog ib qho khoom noj khoom haus snob maneuver ditching lub lard puv ua crust. Ib qho ntxiv ntawm cov khoom noj khoom haus snob trick noj ob peb tom ntawm tsis pub ntau tshaj ob qho khoom noj thiab xa koj lub qhov ntswg mus so. Xijpeem kev siv, vib nas this yog tsis muaj kev xaiv. Lub chaw muag khoom noj khoom haus: Ua khoom noj qab zib zoo, khaws cov roj hauv lub ncuav thiab tsis txhob rau koj tus ncej.
Qhov chaw:
Harvard Health Publications, Qaib Cov Txwv: Lub hauv paus zaub mov noj qab nyob zoo, Patrick J. Skerrett, 11/19/12
Harvard Lub Tsev Kawm Ntawv ntawm Tsoomfwv Kev Noj Qab Haus Huv, Khoom Noj Khoom Haus, Lilian Cheung, Editorial Director
Tebchaws Asmeskas Lub Tsev Haujlwm Saib Xyuas Kev Ua Qoob Loo, Khoom Noj Khoom Haus Rau Qaib Qaib thiab Qaib Cov Txwv , 9/11