Nws yog dab tsi ua Superfoods Super ces
Nstrient density yog hais txog theem kev noj zaub mov ntawm ib co kev ntim khoom noj khoom haus. Cov khoom noj uas muaj cov khoom noj muaj ntau cov khoom noj, feem ntau muaj calorie ntau ntau. Tag nrho cov superfoods koj tau hnov txog yog cev-ntom. Cov khoom noj uas muaj zog rau cov khoom noj muaj ntau calorie ntau ntau rau cov khoom noj thiab cov khoom noj muaj tsawg dua.
Yuav ua li cas Nutrient Census Works
Koj tshaib plab, thiab nws tseem yog ob peb xuab moos ua ntej noj hmo, yog li koj txiav txim siab koj xav tau khoom txom ncauj.
Koj tuaj yeem xaiv cov kua los yog glazed donut. Lawv roughly tib yam loj, thiab cov zaub mov ua haujlwm xws li khoom noj khoom haus sai ua ntej koj rov qab mus ua hauj lwm. Koj xaiv leej twg?
Hopefully, koj xaiv lub kua es tsis txhob donut. Lub kua muaj 80 calories thiab ntau ntau cov vitamins, fiber, thiab phytochemicals. Lub fiber ntau hauv lub kua yuav ua rau koj lub plab thiab kom koj txaus siab txog thaum noj hmo.
Lub donut muaj calorie ntau ntau. Ntau ntawm calories. Qhov tseeb, lub donut muaj ntau tshaj 200 calories, tab sis nws tsis muaj ntau cov as-ham. Tsuas muaj li ntawm ib hom gram ntawm fiber - nws yuav tsis kom koj muaj kev puv nkaus li. Kev noj cov khoom qab zib muaj peev xwm ua tau yooj yim ua rau noj mov thib ob, thiab muaj feem thib peb. Ntsuas nws qab qab zoo, tab sis koj lub cev yuav them ib qho nqi tom qab, rau qhov kev tso cai tam sim ntawd.
Sib piv cov najrient ceev uas siv cov calorie ntau ntau hauv cov khoom noj los ntawm qhov hnyav lossis qhov ntim, los yog siv qhov loj me . Piv txwv, sib piv ib lub khob ntawm cov zaub ntug hauv av rau plaub lub sib xyaw ntsev.
Ob cov khoom noj txom ncauj muaj txog 50 calorie ntau ntau, tab sis cov carrots muaj ntau cov as-ham ntau tshaj rau tib cov calories. Lub carrots yog nutrient ntom; cov qhaub cij muaj zog-tuab.
Kev nkag siab lub cev muaj zog yog qhov tseem ceeb rau cov neeg noj cov zaub mov tsis zoo. Cov khoom noj uas tsis tshua muaj calorie, tab sis muaj fiber ntau thiab lwm cov vitamins, yuav pab tau kom koj poob phaus .
Noob Hnyav-Tsaus Superfoods
Koj tuaj yeem pom tau los ntawm cov piv txwv uas ci ntsa iab txiv hmab txiv ntoo thiab zaub yog cov neeg muaj zog loj hauv cov kev ua kom haum. Tias yog vim li cas thiaj li muaj ntau cov txiv hmab txiv ntoo thiab zaub uas tsim nyog ua cov superfoods. Carrots, txiv lws suav, zaub paj, lwm yam , spinach, berries, txiv apples, cherries, pomegranate thiab txiv kab ntxwv yog txhua yam superfoods.
Lwm cov khoom noj khoom haus zoo nkauj muaj xws li salmon, tuna, trout, khoom siv mis nyuj muaj roj, oatmeal, thiab whole grains, kua txiv hmab txiv ntoo, taum qhuav xuab zeb txawm tias tej khoom noj muaj zog . Ntawm lwm cov tes, cov zaub mov tsis zoo, cov zaub mov tsis zoo, muaj cov khoom noj uas muaj suab thaj thiab roj xws li cov qhob cij dawb, pasta, cov zaub mov, cov nqaij ua noj thiab cov cheese, khov, khoom qab zib, soda, qos yaj ywm chips thiab pob kws chips. Nyob rau hauv lwm yam lus, qua ntxi zaub mov.
Xaiv cov khoom noj khoom haus zoo tshaj hauv lub khw muag khoom noj yog qhov zoo nkauj yooj yim yog tias koj nyob ntawm ntug kev ntawm lub khw, qhov twg cov khoom noj, cov nqaij ntshiv tshiab, khoom noj khoom haus tsawg tsawg thiab cov khoom noj khoom haus tshiab. Cov khoom noj tshiab no yuav kim tshaj li cov khoom noj uas muaj zog-ntim khoom noj, tiam sis koj yuav tau cov khoom noj khoom haus ntxiv rau qhov nqi ntawd.
Cov kws muag khoom feem ntau xaiv khoom noj rau cov khoom noj kom yooj yim, tiam sis koj tseem tuaj yeem ua qhov xaiv ntse nrog cov khoom no - cia li nyeem cov ntawv.
Koj yuav pom cov ntawv qhia khoom noj khoom haus ntawm cov khoom noj muaj nyob rau ntawm nraub qaum lossis ob sab ntawm cov pob khoom. Saib ntawm qhov ntau thiab tsawg ntawm cov khoom noj, cim tseg cov calorie ntau ntau rau ib qho kev pab thiab saib cov nyiaj muaj fiber ntau, cov vitamins, calcium , thiab hlau .
Cov khoom noj uas muaj cov khoom noj uas zoo sib xws ntawm cov calorie ntau dua, ntau dua kev muab tshuaj, thiab tsawg sodium yog tus khiav.
Noj cov khoom noj khoom haus yuav pab kom koj tau txais cov kev pabcuam thiab yuav tsis cia koj muaj kev tshaib plab tom qab. Kev xaiv cov khoom noj uas muaj kev noj cov zaub mov tuaj yeem ua ib tus cwj pwm. Thaum koj nkag siab tias cov khoom noj yog cov khoom noj ntau npaum li cas, tus so yog qhov yooj yim. Tsuas nco ntsoov tias cov khoom noj uas koj noj yuav muaj feem xyuam rau koj txoj kev noj qab nyob zoo.
Ua kom noj qab haus huv lossis tsis zoo? Kev xaiv yog koj li.
Thaum Kuv Xav Xav Cov Khoom Noj Zog-Zog?
Cov neeg uas tsis txaus ntshai yuav tsum tau qee cov khoom noj muaj zog-kom ntom ntuav kom lawv tau cov khoom noj kom txaus kom tau qhov nyhav. Cov zaub mov zoo thiab cov zaub mov muaj zog xws li cov khoom noj xws li txiv laum huab xeeb , cov txiv hmab txiv ntoo qhuav , cov zaub txhaws liab, thiab cov cheese.
Cov chaw
Darmon N, Darmon, M, Maillot M, Drewnowski A. "Ib qho kev ntsuas kom haum rau cov zaub thiab txiv hmab txiv ntoo: cov as-ham rau ib qho calorie thiab cov as-ham rau ib chav." J Kuv Noj Zaub Tsuag. 2005 Dec; 105 (12): 1881-7. http://www.andjrnl.org/article/S0002-8223(05)01552-X/abstract.
Ledikwe JH, Blanck HM, Khan LK, Serdula MK, Seymour JD, Tohill BC, Qav BJ. "Cov khoom noj uas tsis muaj zog-ceev-ceev yog txuam nrog kev noj zaub mov zoo rau cov laus hauv tebchaws United States." J Kuv Noj Zaub Tsuag. 2006 Aug; 106 (8): 1172-80. http://www.andjrnl.org/article/S0002-8223(06)00889-3/abstract.
Drewnowski A. "Tswvyim ntawm ib qho khoom noj khoom haus zoo: mus rau qhov qhab nia ntawm qhov kev ntsuam xyuas." Kuv J Clin Nutr. 2005 Oct; 82 (4): 721-32. http://ajcn.nutrition.org/content/82/4/721.abstract.