Dieting thiab txiav calories feem ntau tsis yog yooj yim tshwj tsis yog tias koj muaj ib lub hom phiaj npaj, nrog rau cov pluas noj txhua hnub thiab daim ntawv teev npe tag nrho. Ob feem khoom siv ua si yuav tuaj yeem ua ke xws li ntsuas khob, ntsuas roj, thiab ib chav ua noj. Koj yuav tsum siv lawv los ntsuas seb feem ntau kom txog thaum koj tau siv los ntsuas seb qhov ntau thiab tsawg.
Npaj Ua Ntej
Pib npaj koj cov pluas noj thiab khoom noj txom ncauj rau ob peb hnub lossis tej zaum ib lub lim tiam, nyob ntawm seb koj tau mus muag khoom noj npaum li cas. Muab tag nrho cov zaub mov txhua hnub ua ke thiab muab tso ua ke cov npe khoom thiaj li tau muab koj chav ua noj nrog cov khoom noj uas koj xav tau. Yuav cov khoom noj uas haum koj cov phiaj xwm noj mov thiab tsis txhob noj cov khoom noj uas muaj calorie thiab cov khoom uas yuav ua rau koj lub dag zog tawm.
Yog li cas koj npaj pluas noj tsawg-calorie? Tau kawg, koj yuav tsum paub ntau npaum li cas calories muaj nyob hauv cov khoom koj noj. Lub USDA SuperTracker tuaj yeem pab koj txog qhov ntawd. Nws tseem ceeb heev rau koj xaiv cov zaub mov zoo. Txij thaum koj txiav koj cov calories, koj yuav tau ua txhua lub suab calorie. Cov txiv hmab txiv ntoo, qaub ncaug roj tsawg, cov txiv hmab txiv ntoo thiab cov zaub, cov txiv hmab txiv ntoo thiab cov protein tsawg tsawg yuav tsum ua kom ntau tshaj koj cov ntawv qhia txhua hnub.
Kev npaj noj mov tsis yog txhua yam uas nyuaj, tab sis nws yuav siv me ntsis kev xyaum, yog li ntawm no yog ob qho piv txwv uas tau pib koj.
Tus piv txwv thawj zaug yog pub dawb ntawm cov khoom qab zib, tab sis koj tuaj yeem muab lawv ntxiv yog tias koj xav tau. Qhov thib ob kev npaj pluas noj sib txuas nrog zero zero calorie drinks, tab sis koj tuaj yeem tua lawv yog tias koj nyiam.
1,701 Calorie Pluag Mov nrog Tsis Muaj Cov Neeg Tsis Noj Qab Haus Huv
Noj tshais
- Ob qe scrambled
- Ib daim ntsej muag 100-feem pua tag nrho qoob loo
- Ib tug tablespoon 100-feem pua txiv hmab txiv ntoo kis tau
- Ib khob 100 feem pua kua txiv kua txiv haus raws li haus
Noj su
- Qhwv nrog ib thooj av uas yog whole grain; ib nrab khob tws qaib; peb lws suav slices; ib tug tablespoon teeb mayonnaise; ntau lettuce; thiab ib qho ounce shredded lub teeb cheese
- Ib khob mis tsis yog roj haus ua dej haus
Noj hmo
- Ib tug 3-ounce sirloin steak
- Ib khob khob taum ntsuab
- Ib nrab nruab nrab qos yaj ywm qab zib
- Ib daig me me liab caw ua dej haus
Khoom noj txom ncauj
- Ob peb tsom iav dej
- Peb lub plaub hau khob kua mis nyeem qaub nrog ib diav qab zib
- Ib nrab khob khob carrots
- 14 walnut halves
- Ib khob khob 100 feem pua txiv kab ntxwv kua txiv hmab txiv ntoo
Cov Khoom Noj Khoom Haus
- Tag nrho Calories - 1,701
- Tag Nrho Cov Rog - 29.6 feem pua (58 grams)
- Tag nrho cov Protein - 24.3 feem pua (106 grams)
- Tas nrho Carbohydrates - 41.8 feem pua (183 grams)
- Sodium - 1,326 mg
- Qab zib - 118 grams
- Roj Cholesterol - 551 milligrams
- Saturated Rog - 13 grams
- Fiber - 26 grams
1,496 Calorie Ntawv Qhia Nrog Cov Neeg Tsis Noj Qab Haus Huv Tsis Muaj Nutrition
Noj tshais
- Ib daim ncuav 100-feem pua yog whole grain toast nrog ib diav lauj kaub butter
- Ib khob mis tsis muaj rog
- Ib nrab ntawm txiv kab ntxwv qaub
- Ib pob khoom xyaw lossis stevia khoom qab zib
Noj su
- Ib qho zaub xam lav nrog ob khob tov zaub ntsuab; ib-nrab yuav tuaj yeem tsim txoj siab; 6 lub txiv dib, 3 ooj cw ntses; ib nrab khob lws txiv lws suav; thiab ob dia balsamic vinegar raws li ib tug hnav khaub ncaws.
- Ib qho me me 100 feem pua tag nrho noj hmo yob
- Noj cov dej qab zib li haus dej
Noj hmo
- Ib qho burrito tau ua nrog ib nrab khob qej, tws qaib, ib-ounce pes tsawg rog chredded cheddar cheese, peb diav salsa, ib tablespoon rog dawb dawb qaub thiab lettuce
- Ib nrab khob dej txhuv xim
- Ib nrab lub taum dub taum dub,
- Ib khob me me dawb caw
Khoom noj txom ncauj
- Ob lub khob huab cua popporn (tsis muaj butter)
- Ib nrab lub khob ntawm me nyuam txiav me ntsis
- Ib qho khoom noj khoom haus tsawg tsawg, tsis muaj piam thaj dawb-flavored yogurt
- Ib txiv kab ntxwv
- Ib lub ncuav nrog kaum lub almonds
- Ob peb tsom iav dej nrog slices txiv qaub los sis txiv qaub
Cov Khoom Noj Khoom Haus
- Tag Nrho Calories - 1,705
- Tag Nrho Cov Rog - 19.6 feem pua (37 grams)
- Tag nrho cov Protein - 22.7 feem pua (97 grams)
- Tas nrho Carbohydrates - 53.3 feem pua (227 grams)
- Sodium - 1,717 milligrams
- Qab zib - 78 grams
- Roj Cholesterol - 260 milligrams
- Saturated roj - 9 grams
- Fiber - 39 grams
Muaj cov menus rau 1,200 calorie ib hnub thiab 1,500 calorie ib hnub twg .
Thov nco ntsoov: nws yog ib lub tswv yim zoo nrog koj tus kws kho mob tham ua ntej ua tej yam kev hloov loj rau koj kev noj haus tam sim no, tshwj xeeb tshaj yog tias koj muaj mob lossis muaj kev txhawj xeeb.
Cov Lus Qhia Ntxiv:
- Txhau koj pluas su yog tias koj ua hauj lwm los yog mus kawm ntawv vim nws yooj yim los tswj koj cov khoom noj.
- Yog tias koj noj mov tom tsev noj mov, xaiv ib qho khoom qab zib (mus yoojyim rau ntawm hnav khaub ncaws thiab lwm yam khoom noj qis), lossis xaiv zaub nyoos.
- Haus dej kom txaus haus qhov cub tsis muaj calorie ntau ntau.
- Ua kom koj lub cev ua ub ua no, yog li koj hlawv ntau calories.