Qhov zoo tshaj plaws noj qab haus huv daim ntawv teev npe rau lub cev poob phaus suav nrog ntau yam khoom noj. Thiab, ntseeg nws los tsis, feem ntau ntawm cov khoom noj tsis zoo tshaj plaws yog cov khoom noj tsis tseem "khoom noj" lossis cov khoom uas tshaj tawm tias "low-calorie."
Yog tias koj xav txhawb koj lub zog, noj zoo dua, thiab txhuam hniav, nqa daim ntawv nrog koj mus rau khoom noj thiab sau koj lub tawb nqa nrog cov khoom noj, cov zaub mov, thiab tej khoom noj zoo.
Mov thiab Cereals
- Whole-grain qhob cij
- Whole-grain cereal
- Oatmeal (duav oatsme los yog steel cut oats)
Muaj ntau cov pob cij thiab qhob cij ntim khoom noj uas muaj cov suab thaj thiab cov hmoov nplej. Lawv yog cov neeg txawj ntse li cas hu rau "kev phem carbs."
Txhob cia lawv, nyeem cov ntawv thiab nrhiav cov khoom uas muaj tag nrho cov nplej thiab tsis muaj zais nplaj . Koj yuav pom ntau yam khoom noj rau hauv cov chaw qis qis tshaj plaws uas lawv nyuab nyuab dua.
Nqaij thiab ntses
- Lean av qaib cov av
- Dawb nqaij, nqaij tawv nqaij tsis qab
- Sliced qaib cov txwv
- Lean txiav nqaij ntawm nqaij nyug
- Tuna steak
- Tshiab salmon
- Nqaij npuas dej
Tsis txhob ntshai nug koj tus txiv neej ntses txog cov nqaij nyug ntawm nqaij nyug thiab lwm yam nqaij . Nws tuaj yeem ua kom cov roj tawm ntawm koj txoj kev nyiam steak los txo cov rog thiab calorie suav.
Thiab nco ntsoov muab qhov tsawg kawg yog ib lossis ob zaug ntawm cov ntses. Noj cov zaub mov muaj roj ntau yog ib qho ntse ntxiv rau qhov tsis noj nqaij. Thiab sim nrog leaner ntau yam ntawm dawb ntses xws li cod los yog tilapia.
Ci cov ntaub ntawv thiab siv lawv hauv tacos los yog tsuas yog xa nrog tshiab steamed veggies.
Cov Khoom Noj Hauv Dej thiab Cov Khoom Noj
- Xim av txhuv
- Whole-grain pasta
- Quinoa, barley, los yog lwm yam tseem grain
- Quav los yog kaus poom
- Qhuav lentils
Cov khoom noj khoom haus ciaj ciam yog qhov chaw muag khoom yuav tsum tau rau siab. Muaj ntau cov kaus poom thiab boxed cov khoom noj qab nyob zoo tiam sis muaj ntxiv cov suab thaj, ntsev, thiab rog.
Yog li ntawd, tsis quav ntsej cov ntawv sau rau ntawm sab xub ntiag thiab nyeem cov ntawv qhia txog khoom noj khoom haus kom zoo tshaj plaws.
Sau koj lub taum me me nrog taum, lentils, thiab nplej xws li quinoa, barley los yog qhov tseem couscous. Cov khoom noj no muab ntxiv kom muaj kev noj qab haus huv ntawm cov protein kom cov zaub nyoos thiab sab qab haus huv. Hloov cov mov nplej dawb thiab cov nplej dawb dawb nrog cov noob qoob loo kom muaj zog kom koj lub cev muaj zog thiab curb tshaib plab .
Txiv Hmab Txiv Ntoo thiab Zaub
- Tsaus ntuj ntsuab nplooj (spinach, kale, chard)
- Muaj yeeb yuj, ntsim veggies (kua txob, radishes)
- Versatile veggies rau zaub nyoos, qhaub cij (lws suav, cucumbers, iceberg lettuce)
- Crunchy txom ncauj veggies (carrots, celery, jicama)
- Cov khoom noj tau yooj yim-rau-nqa (txiv apples, txiv tsawb, txiv kab ntxwv)
- Fresh berries (blueberries, raspberries, strawberries)
- Lub caij ntuj sov cov txiv hmab txiv ntoo (melon, pineapple, kiwi)
Ntse dieters siv feem ntau ntawm lawv lub sij hawm hauv cov khoom seem ntawm lub khw. Koj tuaj yeem tham nrog tus neeg saib xyuas khoom txhawm rau paub seb cov khoom nyob rau hauv lub caij nyoog thiab tau tswv yim muaj tswv yim los siv rau hauv koj cov pluas noj.
Yog hais tias cov khoom ua noj tshiab kim heev, yuav tau cov txiv hmab txiv ntoo thiab zaub khov. Saib rau lub hnab uas tsis muaj qoob loo ntxiv, ntsev, lossis qab zib.
Mis los
- Cov mis tsis muaj roj lossis muaj roj tsawg
- Tsis muaj roj los yog muaj roj tsawg kua qaub
- Tsawg-rog cheese
- Tsawg-rog tsev cheese
- Qe los yog qe hloov
Cov khoom noj siv tsis yog cov txwv rau feem ntau ntawm cov dieters. Tab sis zoo li cov kaus poom khoom, qee yam khoom yuav muaj ntxiv qab zib, yog li kos cov khoom xyaw ua ntej koj xaiv.
Yuav Tsis Yuav Li Cas
Koj yuav pom tias tsis muaj cov kua ntses, pleev xim los yog qhov txwv ntawm daim ntawv sau npe sau no. Vim li cas? Vim hais tias ib qho yooj yim tshaj plaws los txiav cov calorie ntau ntau hauv chav ua noj yog tshem tawm cov calorie cov kua ntses thiab kis tau. Tsuas pub koj cov zaub mov noj nrog cov seasonings xws li ntsev thiab kua txob lossis cov tshuaj tshiab.
Kuj tsis muaj cov khoom noj txom ncauj, cov khoom noj lossis cov khoom noj uas muaj roj ntau. Noj khoom txom ncauj rau cov veggies tshiab thaum nruab hnub thiab zoo siab rau cov txiv hmab txiv ntoo zoo rau khoom qab zib.
Nrog rau daim ntawv sau cov zaub mov no, koj chav ua noj yuav muaj cov khoom noj zoo tshaj plaws los pab koj ua rau lub cev muaj zog thiab ua neej nyob kom noj qab nyob zoo.