Cov Nqaij-thiab-Cov Pluas Mov Uas Muaj Cov Cua thiab Cov Neeg Tsis Ploj-Dawb
Tsuas yog vim muaj ntau hnub thaum koj tsis xav zoo li ua noj ua haus, tsis txhob xav hais tias koj yuav tsum muab koj cov zaub mov uas tsis muaj carb tawm ntawm qhov rais. Txawm tias koj lub khw muag khoom noj tsis muaj lub voj voog uas muaj nplooj siab sib-ua ke, koj tseem tuaj yeem sib dhos yooj yim tuaj yeem ua ke, qis-thiab-mus noj mov tom qab qee txoj cai yooj yim:
Tsom rau kev nrhiav kev noj haus zoo, qee yam zaub, thiab noj qab haus huv xwb .
Nco ntsoov nyeem daim ntawv qhia khoom noj khoom haus , them nyiaj ntau npaum li cov ntsiab lus qab zib uas yog cov carbohydrates thiab cov roj saturated.
Thaum US Food thiab Drug Administration pom zoo kom muaj kev noj haus txhua txhua hnub ntawm 225 thiab 325 grams, noj zaub mov tsawg-carb yog txwv tsis pub dhau 90 thiab 130 grams. Qhov no txhais tau hais tias koj yuav xav kom txhawm rau ib tug noj ib pluag noj kom tsawg ntawm 30 mus rau 45 gram (los yog tsawg dua).
Nrog rau cov txheej txheem ntawm no, ntawm no yog ib co tswv yim rau kev noj zaubmov noj zaubmov, cov zaubmov uas tsis tshua noj zaubmov-rau-tus-mus:
Deli Counter Cov Khoom Noj
Lub txee tuaj yeem yog qhov chaw zoo kom nrhiav zaub mov tsawg tsawg. Kev xaiv nrov yog tuna, nqaij qaib, los yog salad zaub xam lav uas koj tuaj yeem noj tau ntawm nws tus kheej lossis qhwv rau hauv cov tais diav ntsev los yog cov zaub xas lav.
Rotisserie Chicken kuj yog noj qab nyob zoo, noj cov khoom noj hauv tsev, tab sis, yog tias koj tsis xav tau tag nrho nqaij qaib, koj tuaj yeem hais kom ib feem ntawm grilled salmon thiab ib qho ntxiv tuab tuab ntawm nqaij nyug nqaij nyug, pastrami, lossis turkey mis xwb.
Txawm hais tias ib yam dab tsi zoo li tsawg-carb, tsis txhob muab tso rau hauv koj lub laub yuav khoom tshwj tsis yog tias koj paub tias muaj dab tsi nyob hauv. Qhov no suav nrog cov khoom noj ua khoom noj xws li roob ris ncuav los yog nqaij li uas feem ntau ntim nrog cov carbs uas muab zais.
Tib yam mus rau tag nrho cov khoom noj haus. Nco ntsoov nug cov neeg rau zaub mov noj rau cov ntaub ntawv hais txog kev hnav khaub ncaws hnav (qee yam uas muaj suab thaj).
Yog tias nws tsis paub, nrhiav lwm yam.
Nyias noj qab haus huv
Zaub xam lav feem ntau zoo dua li txheeb txhee rau khoom noj-thiab-mus noj mov vim tias koj tuaj yeem sib tov thiab ua kom koj tus kheej tastes thiab kev noj haus cov kev nyiam. Thaum tsis paub txog kev hnav khaub ncaws, xiav cheese los yog roj qaub thiab vinegar yog qhov tsawg tshaj yuav muaj ntxiv qab zib. Los yog, koj tuaj yeem yuav koj lub raj mis coj mus tsev.
Ua kom pom tseeb ntawm cov zaub uas tsis yog siv cov pob tawb dub uas yog tsawg dua hauv cov as-ham, thiab tsis txhob thim ntawm cov protein. Txhua lub sijhawm yuav tsum ua kom muaj kev noj qab haus huv ntawm cov nqaij qaib, tuna, taum, taum paj, los yog ib lub qe hau. Ntawm qhov tod tes, yuav tsum ceev faj txog cov khoom noj uas yog yav tom ntej uas yog qee zaus kho kom qab zib.
Lwm Cov Khoom Noj
Koj tsis tas yuav tshawb nrhiav txoj kev aisles thiab cov ntawv sau kom tiav koj tsawg-carb, noj pluas noj tom tsev. Xwb, mus nrog rau lub tswv yim ntawm hom zaub mov uas koj tuaj yeem noj tsis ntshai.
Lawv kuj muaj:
- Ua ntej txiav zaub nrog ib tug guacamole los yog ib tus kab tsuj zawv plaub hau
- Tsis muaj suab thaj-dawb yogurt thiab tshiab berries
- Low-carb txiv hmab txiv ntoo
- Ib tus zuj zus qhwv cov cheese xws li Mini-Bel lossis Mini-Gouda
- Dub los sis cov khoom ua si
- Deviled qe los yog tag nrho cov boiled qe, feem ntau pom nyob rau hauv cov ntaub ntawv cheese
- Tsis muaj poom kua qab zib
- Sliced lws suav nrog mozzarella, basil, thiab balsamic vinegar
- Twm qaib tis tau nrog kub ntses thiab spices (tsis muaj suab thaj, nplaum nplaum)
- Roasted seaweed khoom noj txom ncauj
- Parmesan cheese crisps
- Qhuav roasted edamame (es tsis txhob tov neeg rau)
> Source:
> US Food and Drug Administration. "Tag nrho Carbohydrate." Silver Spring, Maryland; hloov tshiab lub Plaub Hlis 1, 2017.