Koj twb paub tias yuav tsum tsis txhob muaj-ntawm no yog thauj koj lub laub raws li txoj kev
Yog tias koj nyob rau ntawm cov khoom noj khoom haus tsawg-tsawg, lub khw muag khoom noj yuav zoo li ib qho chaw ntawm cov khoom noj uas txwv tsis pub noj, tshwj xeeb tshaj yog thaum koj tsis txhob siv cov khoom ua haujlwm thiab cov carbonhydrates ua kom zoo zoo . Kev paub txog yam koj yuav tsum tau ua los yog tsis txhob noj cov zaub mov uas tsis tshua muaj peev xwm tseem ceeb, tab sis taug kev los ntawm cov kab mob hauv siab tuaj yeem yooj yim heev thaum koj tsis paub meej tias koj yuav tsum noj dab tsi.
Kev noj qab haus huv muaj cov proteins, nqaijrog, thiab qee yam kev noj qab haus huv carbohydrates yog qhov tseem ceeb heev kom ntseeg tau tias koj lub cev tau tag nrho cov kev pabcuam nws xav tau - koj yuav tsum noj cov zaub mov uas tsis muaj kev noj haus, tsis yog noj tsis muaj zaubmov.
Thaum koj tab tom tsim koj daim ntawv teev npe khoom noj tsawg-tsawg, nco ntsoov cov ntsiab ntawm cov khoom noj:
- Cov khoom noj uas tsis tshua muaj carb thiab carbohydrates: Cov zaubmov, cov nqaij noj qab nyob zoo, thiab cov zaub tsis nchuav
- Cov zaub mov ntau dua koj yuav muaj xws li: muaj cov zaub ua kua, zaub txhu, thiab txiv hmab txiv ntoo
Ntawm no yog koj daim qauv ntawm qhov chaw khaws khoom hauv khw muag khoom.
Tsim Paj Nruag
Tus tsim lub hauv paus yog qhov uas koj tau txais mus qus. Muaj tsis muaj cov kev txwv rau pes tsawg tus non-starchy zaub uas koj tuaj yeem noj zaub mov tsawg tsawg. Ntau cov kev tshawb fawb qhia tias noj zaub mov nplua nuj nyob rau hauv cov nplooj ntsuab thiab lwm cov zaub ua rau koj raug mob ntawm txhua yam mob, xws li plawv nres, mob stroke, thiab qee hom mob cancer.
Nco ntsoov tuaj tos cov zaub:
- Ntsuab cov zaub ntsuab xws li arugula, lettuce, spinach, Swiss chard, thiab mustard zaub
- Cruciferous zaub xws li cov zaub qhwv, zaub paj, zaub qhwv, zaub pob, Zaub pob qoob, zaub pob, thiab lwm yam
- Sulfur-nplua nuj zaub xws li asparagus, qej, dos, mustots, thiab leeks
- Lwm cov zaub xws li ntsuab taum, txiv lws suav, zucchini thiab lub caij ntuj sov squash, kua txob, eggplant, artichokes, thiab nceb.
- Cov tshuaj ntsuab xws li zaub basil, zaub txhwb qaib, zaub txhwb, mint, oregano, thiab lwm cov neeg, uas tuaj yeem muab tsw ntxiv rau cov zaub mov thiab dej haus
Ib co txiv hmab txiv ntoo muaj li ntawm 15 grams carbohydrates ntawm ib qho kev pab, yog li ntawd nco ntsoov thaum twg lub txiv hmab txiv ntoo txee. Berries thiab melons yog cov qoob loo qab zib tsawg tshaj plaws, yog li koj yuav xav khaws blueberries, raspberries, strawberries, blackberries, thiab cantaloupe los yog honeydew melon.
Nqaij, Nqaij Qaib, Nqa Nqaij Zaub Mov, thiab Qe
Nyob rau ntawm cov zaub mov uas tsis muaj phom sij, koj yuav muaj feem xyuam nrog rau ib qho khoom noj ntawm txhua pluas noj. Tsiaj cov khoom muaj cov cim tseem ceeb, xws li cov amino acids tseem ceeb, vitamin B 12, heme hlau, thiab omega-3 yam. Qe yog cov khoom noj khoom haus zoo heev uas tsis tshua muaj neeg noj zaub mov; lawv yog pheej yig, ceev, yooj yim, thiab ib qho ntawm qhov chaw zoo tshaj plaws ntawm B cov vitamins zoo li choline, uas pab txhawb lub hlwb kev noj qab haus huv.
Thaum nws tuaj yeem xaiv nqaij, paub tias cov nqaij liab, tshwj xeeb tshaj yog cov nqaij liab, yog muaj feem xyuam nrog kev pheej hmoo siab mob plawv raws li kev tshawb fawb tshawb fawb. Yog li koj yuav xav kom koj noj mov rau ob peb zaug hauv ib lub hlis thiab muaj nqaij npuas kib ua ib qho kev kho thaum tsis nyob ze. Tsis tas li ntawd tseem ceeb yog li cas cov tsiaj txhu tau tsa; nyom, zaub nyom, qaib, hab qaib, hab cov qaib hlais yuav muaj ntau yaam kaab phom omega-3 kws zoo dua cov tsaj txhu lug ntawm cov tsaj txhu.
Koj tuaj yeem xav khaws cov kaus poom tuna thiab ntses liab ntses, qaib cov txwv qaib ntxhw, los yog noj qab haus huv ua kom ceev nrawm dua.
Cov Ntaub Ntawv Rooj plaub
Cov roj mis, nplaum, butter, tsev cheese, qaub cream, cheese, ricotta, thiab tsis muaj piam thaj yog pub rau tag nrho cov zaub mov uas tsis tshua siv. Tsis txhob txhua hom mis nyuj, uas muaj qab zib. Tsum paub hais tias ib lub khob muaj li ntawm 12 grams carbs-thiaj li tsis mus overboard. Koj tuaj yeem xav mus ntxiv ntawm qhov sib xyaw ua ke ntawm cov khoom noj khoom haus hauv cov khoom siv mis nyuj yog tias koj tsis paub txog qhov twg xaiv.
Cov roj thiab roj
Cov zaub mov zoo rau cov zaub mov tsis zoo, xws li cov txiv ntseej, txiv ntseej, cov noob, thiab avocados yuav tsum twv yuav raug rau koj daim ntawv teev npe tsawg tsawg.
Feem ntau cov kws sau roj carbon monoxide feem ntau hais tias cov khoom noj uas muaj roj ntau ntau (butter, txiv maj phaub roj ) tsis yog qhov teebmeem hauv cov ntsiab lus ntawm cov zaub mov uas tsis tshua muaj neeg pluag , qee tus neeg ua rau lawv tsis kam.
Feem ntau hais kom tsis txhob muaj cov roj uas muaj roj omega-6 (kua, pob kws, feem ntau safflower, thiab paj noob hlis). Cov roj ntsha hydrogenated yuav tsum raug zam kom zoo li lawv muaj cov roj ntsha, uas ua rau cov mob LDL muaj roj thiab txo cov kab mob HDL.
Cov Khoom Noj Khov
Nws yog ib lub tswv yim zoo kom muaj nqaij khov, ntses, zaub, thiab txiv hmab txiv ntoo. Qhov no ua kom lawv yoojyim yog tias koj tsis tau mus khw muag khoom noj tshiab. Koj yuav tsis raug ntxias hu xov tooj tuaj rau pizza.
Hmab thiab Legumes
Flax , almond, thiab txiv maj phaub hmoov thiab pluas noj yog tshwj xeeb zoo rau kev ci.
Cov nplej, xws li nplej, oats, quinoa, millet, thiab amaranth, as well as legumes li lentils, taum, thiab chickpeas, muaj ntau tus kab mob siab carbohydrate. Ib nrab ib nrab ntawm lub khob noom cookie daj ua kom muaj 34 xuab zeb. Koj yuav xav khaws cov khoom noj no kom tsawg li tsawg ntawm koj cov zaub mov uas tsis muaj phom, thiab thaum twg koj muaj lawv, muaj feem me me (1/4 rau 1/3 khob).
Txuj lom thiab Cov Khoom Txiag-Khaws Ncaws
Cov ntses tsis muaj piam thaj, cov ntsev tsis muaj piam thaj, kua ntsev, kua txiv hmab txiv ntoo, kua txiv hmab txiv ntoo, kua ntsev, kua qab zib, dawb pickle relish, tsis qab zib tsis pub , thiab preserves.
Qee yam ntawm lwm yam khoom muaj xws li:
- Unsweetened soy, txiv maj phaub, almond, nplej, lossis mis nyuj
- Txiv ntseej
- Nqaij npuas rwj
- Cov kab ntses tsawg-carb
- Unsweetened txiv maj phaub
- Unsweetened chocolate thiab cocoa hmoov.
> Cov chaw
> Cov Khoom Noj Khoom Haus: Protein. Harvard Lub Tsev Haujlwm Saib Xyuas Kev Noj Qab Haus Huv. https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/.
> Qhov tseeb txog cov rog: qhov zoo, qhov phem, thiab nyob rau hauv-nruab nrab. Harvard Kev Noj Qab Haus Huv. https://www.health.harvard.edu/staying-healthy/the-truth-about-fats-bad-and-good.