Cov Calories nyob rau hauv ib txoj kab ntawm Mov Ci Vary los ntawm Hom
Cov zaub mov puas zoo? Koj puas noj mov thiab tseem poob phaus? Txij thaum dieters tau txhawj txog cov carbs hauv lawv cov pluas noj, lub khob cij tau rau ntawm daim ntawv teev cov kev noj haus ntau rau kev noj qab haus huv thiab kev kho mob hnyav. Cov carbs thiab calories nyob rau hauv ib daim ntawm qhob cij yuav ntxiv tau sai yog tias koj tsis ceev faj. Tab sis koj tuaj yeem noj mov thiab poob phaus, thiab tej hom cij txawm yuav yog ib feem ntawm txoj kev noj haus zoo.
Cov Khoom Noj Qhob cij thiab Khoom Noj
| Whole Neat Bread Nutrition Truths | |
|---|---|
| Kev Pab Cuam 1 daim ntawv (28 g) | |
| Ib Pab | % Txhua Hnub Txiav * |
| Calories 69 | |
| Calories los ntawm Fat 8 | |
| Tag Nrho Cov Rog 0.9g | 1% |
| Saturated roj 0.2g | 1% |
| Polyunsaturated rog 0.2g | |
| Monounsaturated Rog 0.4g | |
| Cholesterol 0mg | 0% |
| Sodium 132mg | 6% |
| Cov tshuaj qej 70.44mg | 2% |
| Carbohydrates 11.6g | 4% |
| Kev Noj Haus Fiber 1.9g | 8% |
| Qab 1. 1.6g | |
| Protein 3.6g | |
| Vitamin A 0% · Vitamin C 0% | |
| Calcium 3% · Iron 4% | |
| * Raws li 2,000 calorie diet | |
Kev ua noj qhob cij txawv raws li hom khob cij uas koj xaiv noj. Cov kws qhia noj zaub mov thiab cov kws kho mob pom zoo tias koj yuav ua kom koj cov qoob loo zoo li qub, yog li xaiv hom qoob mog tseem ceeb feem ntau yog xaiv ntse.
Ib qho ib hom hlais ntawm cov khoom noj uas tseem npaj tau ua hom hlais kab (muab sau rau ntawm daim ntawv lo) muaj 70 roj calories thiab li 1 gram roj. Daim npluag tseem qhia txog 4 grams ntawm cov protein thiab 11,6 grams carbohydrate. Tab sis txij li thaum nws tseem qhia txog 2 gram ntawm fiber ntau, koj tsuas yog haus luam yeeb txog 9.6 carbs nqa ib daim hlais.
Nco ntsoov, txawm li cas los xij, koj yuav tsum tau muab ob npaug rau cov khoom noj khoom haus no yog tias koj ua ib qho sandwich nrog ob lub ncuav ci.
Thiaj li hais txog lwm hom khob cij? Kev npaj mov dawb npaj muaj 80 yam calories thiab 1 gram roj. Cov khob cij dawb yog yuav muab 15 grams carbohydrate los yog ntau dua thiab vim tias muaj tsawg tshaj li ntawm ib hom gram ntawm cov khob cij dawb, koj lub carb kom tsawg yuav tsum yog tib yam.
Rye qhob cij los yog tsis tuaj yeem ua los ntawm cov txhuv tseem grain nyob rau ntawm lub hom uas koj yuav. Tej zaum nws yuav ua los ntawm cov hmoov nplej thiab cov txiv hmab txiv ntoo whole grains. Ib hom hlais cov mov ntawm rye muab 65 roj calorie, 1 gram roj, 12 grams carbohydrate, 1.5 grams fiber, thiab 2.1 grams protein.
Kev Noj Qab Haus Huv Ntawm Cov Khoom Noj
Mov ci muaj calorie (zog) feem ntau hauv daim ntawv ntawm carbohydrate. Carbs yog koj lub cev qhov chaw nquam paj nquam nruas. Yog li thaum koj noj mov ci, koj muab koj lub cev nrog roj rau koj cov dej num txhua hnub.
Yog tias koj xaiv cov mov ua los ntawm whole grains, koj tseem muab koj lub cev nrog fiber . Fiber muab ntau cov kev pab cuam thiab kev poob phaus . Noj cov khoom noj muaj fiber ntau tuaj yeem pab koj kom txaus siab thiab txaus siab dua. Cov neeg ua haujlwm poob haujlwm feem ntau xav kom cov dieters haus cov khoom noj uas muaj fiber ntau los pab lawv noj tsawg dua thiab tsim kom muaj calorie nyiaj uas yuav tsum tau ua rau poob phaus .
Nyob ntawm cov mov uas koj yuav yuav, nws kuj yuav yog qhov zoo ntawm cov micronutrients xws li thiamin, selenium, thiab folate.
Cov Lus Nug Txog Cov Ncuav Qab Zib
Dab tsi yog cov khoom noj khoom haus zoo?
Koj tuaj yeem pom lo lus "zeem muag" rau ntawm lub khw muag khoom noj uas koj pom hauv khw muag khoom noj. Cov khoom noj uas zoo tshaj plaws tau muab cov khoom noj ntxiv rov qab rau hauv lub sijhawm ua haujlwm.
Feem ntau, cov khoom muag tau muab stripped tawm thaum lub sij hawm tsim cov txheej txheem. Cov khoom zoo tshaj plaws yog muab los ntawm cov hmoov nplej , los yog cov nplej uas tau ua tiav kom tag nrho cov noob qoob tsis ntev lawm.
Vim li cas cov nplej tseem zoo rau kuv cov khoom noj?
Yog tias koj tab tom sim poob phaus, koj yuav pom tias noj cov zaub mov muaj fiber ntau , zoo ib yam li cov qhob nplej tag, yuav curb tshaib plab ntev ntev tom qab noj mov. Qhov no yuav pab koj ncav cuag thiab tswj kom muaj calorie deficit .
Yuav ua li cas kuv thiaj paub tias kuv cov mov yog tsim los ntawm whole grains?
Tsis txhob cia siab rau lub khob cij los txiav txim seb koj cov khob cij puas yog los ntawm whole grains.
Ntau zaus, cov khoom noj khoom haus manufacturers siv cov lus xws li "multigrain" los ua kom lawv cov zaub mov zoo dua. Xwb, xyuas cov khoom xyaw. Tag nrho cov nplej (zoo li cov hom qoob mog, wheatberries, tag nrho cov oats) yuav muab teev cia ua ib qho ntawm cov khoom xyaw thawj zaug. The Whole Grain Council muab ib daim ntawv qhia ntxaws ntxig rau cov ntawv cim tseg kom nrhiav tau cov khoom noj uas yog whole grain.
Yog mov ci dawb rau kuv?
Cov qhob cij dawb tsis zoo rau koj cov zaub mov, tab sis nws muab calorie ntau ntau (tsis muaj zog) tsis muaj ntau cov khoom noj khoom haus zoo li tag nrho cov khob cij.
Ib txhia noj qab haus huv zoo li cas?
Yog tias koj tab tom sim hlais cij, muaj ntau txoj hau kev noj mov uas koj tuaj yeem ua. Piv txwv li, koj puas paub tias koj tuaj yeem ua ib qhaub cij siv lub dib es tsis txhob noj mov? Thiab ntau cov neeg noj qab nyob zoo qhwv lawv cov nqaij nyug nqaij nyug los yog qaib ntxhw hauv qaib ntxhw es tsis siv lub qab zib.
Low-Calorie Bread Choices
Muaj ntau ntau hom zaub mov uas tsis tshua muaj pes tsawg calorie breads hauv khw. Nco ntsoov tias, cov khob cij yuav qis dua hauv calorie ntau ntau, tab sis kuj tseem qis dua hauv kev noj haus ntau dua li ib txoj kab ntawm qis qis. Tsis tas li ntawd, qee zaus cov khoom noj yog qis dua hauv cov calorie ntau ntau vim tias daim nplaum yog me dua los sis thinner dua ib txwm hlais.
- Arnold Bakery Light - 100 feem pua Whole Neat Bread: 40 calories ib daim
- Xeev Tus Khiaj Cij Nyuaj: 40 calories ib hlais
- Pepperidge Farm Light Style Mov ci: 45 calories ib hlais
Ib lo lus los ntawm
Muaj ntau txoj kev noj qab nyob zoo nrog rau ib qho mov ci ntawm koj cov zaub mov, yog li yog tias koj nyiam khob cij, noj nws. Tiam sis haus nws hauv kab mob. Txaus siab rau ib qho ntsej muag qhib ntsej muag tsis txhob siv ob lub ncuav ntawm ob lub ncuav. Thiab es tsis txhob muaj qhob cij nrog high-calorie jam thiab butter nyob rau hauv thaum sawv ntxov, muaj ob peb slices ntawm Kua topped nrog peanut butter.
Ib qho ntawm txoj kev zoo tshaj los txiav rov qab rau hauv khob cij yog ntawm tsev noj mov. Nug koj tus neeg rau zaub mov tsis txhob nqa khob cij rau saum rooj ua ntej koj noj mov. Cov khoom noj txom ncauj tsis tau muaj peev xwm ntxiv tau pua pua calorie ntau ntau (tsis hais txog cov zaub mov thiab roj) rau ntawm koj lub cev.