Feem ntau cov neeg nyiam noj cov khoom noj txom ncauj. Qee lub sij hawm tawm ntawm kev ua yeeb yam los yog kev nyuaj siab, thiab qee zaum vim kev tshaib kev nqhis. Yog tias koj noj khoom txom ncauj vim tias koj nyob nraum dhuav, tej zaum koj yuav tsum sim ua ib yam haujlwm los yog mus taug kev. Tab sis, yog tias koj noj khoom txom ncauj vim koj tshaib plab, ces xaiv qhov kho kom zoo thiab noj qab haus huv.
Yog li cas xyov yog qhov khoom noj txom ncauj zoo li cas? Cov khoom noj txom ncauj tau yog qhov zoo ntawm cov khoom noj uas tsis muaj calorie tsawg yog tias koj xaiv cov ntseej - noj cov txiv hmab txiv ntoo, zaub los yog cov qoob loo lis tag nrho tuaj yeem muaj ntau cov khoom noj thiab fiber, piv txwv.
Tab sis lub khoom txom ncauj kuj yog ib qho loj calorie tshuab-tawm yog tias koj saib koj tus kheej mus rau ib lub tais loj ntawm ice cream los yog hma ntawm ib lub hnab loj ntawm cov nplaum greasy.
Sim Cov Kev Noj Qab Haus Huv Noj Qab Nyob Zoo
Xav txog koj cov khoom noj txom ncauj ua ib pluag mov me me thiab ua kom nws zoo los ntawm kev xaiv ib qho protein ntau, muaj roj tsawg, thiab qee cov carbohydrates, xws li kev sib txuam cov khob cij , cov qhob cij , lossis cov zaub thiab txiv hmab txiv ntoo, ntxiv txiv ntseej los yog txiv ntseej butter.
Nco ntsoov tias cov khoom noj txom ncauj yuav tsum me me xwb - tsuas yog ib yam khoom me me kom tau koj mus noj mov tom ntej vim hais tias thaum koj cov khoom noj txom ncauj loj dhau lawm, koj khiav tau txoj kev pheej hmoo ntawm noj ntau calorie ntau ntau.
- Hlwv cov txiv maj phaub ntawm txiv lws suav rau ntawm cov ncuav qaub ncaug rau tag nrho thiab ua haujlwm nrog ib qho ounce ntawm cheese (hais txog qhov loj ntawm ib nkawm ntawm tsuav).
- Txiav ib lub kua ua rau me me ntxiv chunks thiab ntxiv rau lawv li ib nrab khob pes tsawg rog tsev cheese. Sprinkle ib diav tev los sis pecans (thiab me ntsis zib mu yog tias koj nyiam tsos).
- Muab ib qho pita thoob plaws rau hauv rau lub voj voog thiab pab nrog hummus thiab ib qho av tshiab ntawm cov txiv hmab txiv ntoo tshiab.
- Ua txiv hmab txiv ntoo thiab cheese paib. Txo ib qho kua txiv thiab ib pear, thiab pab nrog txiv hmab txiv ntoo tshiab, cov qhob nplej txhu thiab ob peb nyias ntawm koj nyiam cheese.
- Muab cov khob roj sib tov nrog ib khob khob dej qab ntsev los yog cov txiv pos nphuab, thiab ib quarter-khob khob nplej los yog almonds. Ntxiv xwb txaus muas kom haum rau koj saj.
- Hloov ua kab npuas almond butter rau ib daim khob nplej tag nrho thiab ntxiv ib rab diav ntawm 100 feem pua txiv hmab txiv ntoo sib kis. Pab nrog ib khob ntawm cov mis tsis muaj rog.
- Pab olives thiab marinated liab peppers nrog ib piece ntawm sov tag nrho grain khob cij.
- Qee cov tib neeg xaiv tus me nyuam mos noj mov ua khoom txom ncauj thiab tswj hwm qhov me me. Koj tsis tas yuav mus kom deb li deb, tab sis xaiv cov khoom me me pab tiv thaiv kom noj ntau dua.
- Ci rau koj tus kheej tortilla chips thiab pab lawv nrog ib tug chunky mango-dub taum salsa.
- Ua ib lub tais ntawm kub hlau txiav oatmeal thiab ua hauj lwm nrog ib tug txiv tsawb txiv hmab txiv ntoo, ib nrab khob berries thiab ib txaws ntawm cov mis tsis muaj roj lossis mis nyuj. Ntxiv ib txoj hnyav ntawm zib ntab thiab ob peb qos yaj ywm.
- Muaj ib qho me me nyias nrog nplooj nplooj ntsuab, zaub paj ntoo florets, txiv lws suav slices thiab sab saum toj nrog ib lub quarter rau shredded cheese thiab ib tug tablespoon ntawm koj nyiam hnav khaub ncaws.
- Siv lub nplaum ceev (zoo li Nutri-Ninja los yog NutriBullet) los tsim looies, kua txiv hmab txiv ntoo, thiab kua zaub nrog txiv hmab txiv ntoo thiab zaub.
Tab sis koj yuav ua li cas yog tias koj xav tau khoom txom ncauj 'lom zem'?
Yog tias koj xav muab cov khoom noj txom ncauj, chips ya los yog khoom qab zib tso rau hauv, nco ntsoov tias nws zoo ua li ntawd ib zaug hauv ib lub sijhawm (txawm ib zaug ib hnub yog tias koj khaws cia hauv koj cov calorie pob nyiaj), tiam sis cia koj feem me me ntxiv - , ib qho khoom qab me me, los yog ib qho kev pabcuam xwb.
Qhov chaw:
Gropper SS, Smith JL, Groff JL. "Cov khoom noj khoom haus zoo tshaj plaws thiab cov tib neeg metabolism." Sixth Edition. Belmont, CA. Wadsworth Publishing Company, 2013.
Smolin LA, Grosvenor, MB. "Khoom noj khoom haus: Science thiab Applications." Thib Peb. Wiley Publishing Company, 2013.
United States Department of Agriculture thiab Teb Chaws Meskas Lub Tsev Haujlwm Saib Xyuas Kev Noj Qab Haus Huv thiab Pab Tib Neeg. "Txoj Cai Kev Noj Haus rau Cov Neeg Asmeskas, 2015-2020." http://health.gov/dietaryguidelines/2015/guidelines.