Cov khoom noj muaj calorie tsawg tshaj plaws. Daim ntawv teev cov cereals. tsawg calorie noj hmo

2024 Tus sau: Isabella Gilson | [email protected]. Kawg hloov kho: 2024-01-18 01:07

Lub sijhawm noj zaub mov, cov khoom noj uas muaj calorie tsawg tshaj plaws yog qhov tseem ceeb, vim lawv muaj peev xwm ua kom lub cev muaj cov vitamins uas ploj lawm. Muaj ntau ntau hom cereals uas tso cai rau noj nrog kev noj haus, tab sis tsis yog txhua tus tuaj yeem pab hlawv rog. Tom qab tag nrho, nyob rau hauv cov ntaub ntawv no nws tag nrho yog nyob ntawm seb cov calorie ntsiab lus ntawm cov khoom, yog li ua ntej sau cov zaub mov, koj yuav tsum tau mus saib qhov zoo tshaj plaws uas tsis muaj-calorie cereals rau poob phaus nrog cov calories nyob rau hauv tsab xov xwm.

txiaj ntsig ntawm cereals

Thaum poob phaus, txawm tias cov khoom noj uas muaj calorie tsawg tshaj plaws yuav tsum tsis txhob muab cais ua zaub mov ceev. Cov khoom ntim uas tsuas yog yuav tsum tau nchuav nrog dej npau npau yuav tsis muaj txiaj ntsig zoo. Lawv muaj cov as-ham tsawg dua li cov cereals.

Cereals, cov npe uas muaj hauv qab no,yog suav tias yog qeeb carbohydrates uas muab lub cev nrog satiety rau lub sij hawm ntev. Tsis tas li ntawd, fiber ntau, zaub protein thiab kab kawm muaj nyob hauv cov cereal no muaj txiaj ntsig zoo. Lawv pab txhim kho plab hnyuv ua haujlwm thiab yog cov pab zoo tshaj plaws hauv kev hlawv rog.

Tam sim no nws yog lub sijhawm los nrhiav seb dab tsi yog cov khoom noj uas muaj calorie tsawg tshaj plaws rau kev poob phaus. Lub rooj yuav pab koj daws qhov teeb meem no sai sai thiab nkag siab tias porridge twg yog qhov zoo tshaj plaws rau kev noj zaub mov tshwj xeeb:

Porridge npe	Cov ntaub ntawv tseem ceeb	calorie ib 100g
Buckwheat	Muaj ntau cov vitamins, rog, proteins thiab lwm yam khoom tsim nyog rau lub cev. Nutritionists pom zoo noj buckwheat porridge txawm tias rog.	329 kcal
Oatmeal	Muaj peev xwm tshem tawm cov co toxins thiab co toxins tawm hauv lub cev. Cov muaj pes tsawg leeg muaj enzymes uas pab nqus cov rog, proteins thiab amino acids.	345 kcal
Paj	Y High hauv fiber ntau, ntxhia ntsev, antioxidants thiab vitamins.	90 kcal
Muaj	nplua nuj nyob rau hauv nicotinic acid, manganese, zinc, protein thiab tooj liab - cov ntsiab lus uas feem ntau tsis muaj kev poob phaus.	334 kcal
Nplej	Pab txo cov roj cholesterol thiab tswj cov roj metabolism hauv lub cev, thiab txhim kho kev ua haujlwm ntawm tag nrho cov kab mob.	316 kcal
pob kws	nrawm thiab zoo zom cov rog rog, txo cov roj cholesterol thiab tshem tawm cov co toxins.	337 kcal
Rice (brown rice)	Groats txawv hauv cov ntsiab lus ntawm cov vitamins ntawm tag nrho pawg B. Nws kuj muaj fiber ntau, protein, starch thiab carbohydrates.	81 kcal
Pearl/barley	Pab tau zoo heev rau cov neeg cem quav. Muab lub cev muaj zog vim muaj cov vitamins thiab cov zaub mov muaj nyob hauv cov khoom xyaw.	324 kcal
Semolina	Kev noj zaub mov tsis yog, tab sis nws tuaj yeem raug ntaus nqi rau cov npe ntawm cov khoom noj uas muaj calorie tsawg. Semolina pab kom poob phaus nrog kev siv me me, thiab tseem ntxuav lub cev zoo thiab txhim kho cov txheej txheem metabolic.	338 kcal

Los ntawm saib cov khoom noj uas tsis muaj calorie tsawg nrog cov ntsiab lus calorie, koj tuaj yeem yooj yim tsim cov zaub mov zoo rau koj tus kheej thiab poob phaus hauv lub sijhawm luv. Thiab rau cov neeg uas tsis tuaj yeem txiav txim siab txog kev xaiv cov cereals, hauv qab no yog cov kev xaiv rau kev noj zaub mov zoo.

Cov nplej uas muaj calorie ntau tshaj tuaj yeem pom hauv txhua lub khw muag khoom noj, tab sis koj yuav tsum muaj peev xwm xaiv cov khoom tsim nyog. Qhov teeb meem tuaj yeem tshwm sim yog tias koj xav poob phaus nrog mov. Tom qab tag nrho, cov nplej xim av muaj cov calories tsawg tshaj plaws, thaum nplej dawb, ntawm qhov tsis sib xws, yog cov calorie ntau tshaj. Thiab xws li cereals xws li nplej, millet thiab buckwheat muaj ib tug feature - nws yog yuav luag tsis yooj yim sua kom tau zoo dua los ntawm lawv cov niaj hnub siv.

Nyob rau hauv cereals

Cov nplej uas muaj calorie ntau tshaj tuaj yeem siv rau hauv kev noj haus lossis tsuas yog los ntxuav lub cev. Txhua yam kev noj zaub mov ua rau nws ua tsis tau tsuas yog kho qhov hnyav, tab sis kuj kom tau txais cov vitamins thiab minerals txaus, txhim kho lub cev zoo.

Cov cereals teev saum toj no tsis yooj yim ua noj. Ua noj, koj yuav tsum siv dej xwb, thiab nws tsis pom zoo kom ntxiv qab zib, ntsev thiab roj, thiaj li tsis ua kom cov calorie ntsiab lus ntawm cov tais diav.

Buckwheat

Noj hmo uas muaj calorie tsawg kom ntxuav lub cev sai sai tuaj yeem npaj nrog buckwheat. Rutin thiab hlau muaj nyob rau hauv nws cov muaj pes tsawg leeg ua rau nws muaj peev xwm zam ntshav ntshav thiab ua kom tsis muaj cov vitamins hauv lub cev. Groats tuaj yeem ua rau boiling los yog parki. Yog tias muaj kev xav ua kom qab tshaj plaws, tab sis tsis muaj calorie noj hmo, koj tuaj yeem ntxiv boiled zucchini los yog carrots rau buckwheat, uas muaj tsawg kawg nkaus calories. Thiab yog tias koj xav mus noj buckwheat, ces koj tuaj yeem xav txog cov kev xaiv hauv qab no:

1. Ob lub lis piam. Rau ob peb lub lis piam, koj yuav tsum noj buckwheat porridge nkaus xwb. Koj tuaj yeem siv nws hauvunlimited.
2. Hnub Unloading. Tsis zoo li qhov kev xaiv dhau los, ntawm no koj yuav tsum noj buckwheat nkaus xwb rau ib hnub hauv ib lub lis piam. Nyob rau tib lub sijhawm, nws raug tso cai sau nws nrog kefir lossis yogurt.

Oatmeal

Yog tias koj yuav tsum poob txog 2 kilograms, cov mis nyuj uas tsis muaj calorie yog qhov zoo tagnrho. Ntawd yog, steamed oatmeal tuaj yeem nchuav nrog mis nyuj thiab noj tshais, pluas su thiab noj hmo. Tab sis yog tias koj xav kom poob phaus ntxiv, koj yuav tsum txwv koj tus kheej kom noj lwm yam zaub mov, vim tias oatmeal muaj cov roj ntau ntau.

Lub sijhawm zoo tshaj plaws kom poob li 5-6 kilograms yuav yog ib lub lis piam. Nyob rau hauv cov ntaub ntawv no, nws yog tsim nyog los siv steamed porridge, thiab tsuas yog berries los yog txiv hmab txiv ntoo yuav siv tau raws li additives (nrog rau cov kev zam ntawm high-calorie bananas thiab txiv hmab txiv ntoo). Tom qab noj zaub mov txhua lub lim tiam, nws yuav tsum tau siv sijhawm yoo mov (tsuas yog haus dej thaum nruab hnub). Yog li, koj tuaj yeem poob txog 15-20 kilograms hauv ob peb hlis.

xya cereals

Nws yog ib qho nyuaj hais tias porridge twg yog cov calories tsawg tshaj plaws thiab noj qab nyob zoo, yog tias koj tsis ntxiv cov khoom xyaw ntxiv rau nws. Tseeb tiag, thaum siv tib lub cereal rau ob peb hnub, nws tsuas yog pib thab. Yog li ntawd, cov kws paub txog kev noj zaub mov zoo tau tsim lwm txoj kev noj zaub mov zoo, uas suav nrog ntau txog xya cereals. Tsis zoo li lwm yam, xws li kev noj zaub mov tsis ua mob rau lub cev, vim nws tau saturated nrog txhua yam tseem ceeb sib npaug.

Nyob hauvib lub lim tiam koj yuav tsum tau noj cereals nyob rau hauv cov kab hauv qab no (ib hnub):

1. Nplej.
2. Muaj.
3. oatmeal.
4. Rice groats.
5. Barley.
6. Pearl.
7. Ib qho sib xyaw ntawm tag nrho cov cereal no sib npaug.

porridge porridge

Cov porridge qis tshaj plaws rau pluas tshais yog, ntawm chav kawm, millet. Los ntawm nws cov khoom, nws zoo ib yam li cov nplej, tab sis tseem muaj qee qhov sib txawv. Raws li tib neeg, ua tsaug rau kev noj zaub mov nrog cov cereals, nws tuaj yeem poob mus txog 5-6 kilograms ib lim piam.

Thaum xaiv cov cereals, nws raug nquahu kom ua tib zoo mloog cov nplej ci, vim lawv muaj cov ntsiab lus tseem ceeb. Nws yog tsim nyog los ua noj porridge nyob rau hauv dej, tuav ib tug ratio ntawm 1: 3. Koj yuav tsum noj nws txhua hnub, tsis yog qhov loj heev. Qhov kev xaiv zoo tshaj plaws yog 5-6 pluas noj. Yog xav tau, koj tuaj yeem sau lub tais nrog cov roj linseed lossis sib tov nrog qhuav apricots, noob hnav.

Nplej noj

Nplej feem ntau pom ntawm lub rooj nyob rau hauv daim ntawv ntawm pasta, txawm hais tias qhov tseeb nws coj cov txiaj ntsig ntau dua hauv daim ntawv ntawm cov nplej. Cov nplej muaj txiaj ntsig tshwj xeeb rau lub cev tiv thaiv kab mob, ntxiv dag zog rau nws, thiab tseem pab kom poob phaus ntxiv yam tsis xav tshaib plab thaum nruab hnub.

Cov khoom noj nplej yog qhov zoo tshaj plaws ua raws li ib lub lim tiam. Groats yog boiled nyob rau hauv dej, ntsev, roj thiab txuj lom yog tsis pub ntxiv. Txhawm rau kom muaj kev sib txawv ntawm qhov saj, koj tuaj yeem ntxiv cov tais nrog steamed zaub lossis txiv hmab txiv ntoo tshiab.

Lub sijhawm noj zaub mov zoo li no, cov kws tshaj lij pom zoo kom tshem tawm cov txiv tsawb, txiv hmab txiv ntoo thiabqos yaj ywm nyob rau hauv txhua daim ntawv, raws li cov khoom noj no muaj calorie ntau ntau. Thiab nws yog qhov zoo tshaj rau haus cov tshuaj yej ntsuab, uas txhim kho txoj hnyuv thiab lub plab thiab ua kom qab los noj mov, nrog rau cov khoom noj uas muaj roj tsawg thiab cov mis nyuj (hom tsev tau pom zoo).

Slimming nrog pearl barley

Pearl groats yeej ua haujlwm zoo rau cov neeg uas feem ntau tig mus rau kev noj haus. Nws cov txiaj ntsig yog qhov tsis lees paub, nws muaj npe nrov rau nws cov ntsiab lus muaj fiber ntau, nrog rau kev muaj peev xwm ua kom cov tib neeg lub cev tau ntev. Barley muaj ntau cov antioxidants, uas muaj txiaj ntsig zoo rau cov tawv nqaij thiab plaub hau kev loj hlob. Thiab cov nplej siav kom zoo ntxuav cov hnyuv ntawm cov quav.

Koj tuaj yeem pov cov kg ntxub nrog kev pab ntawm pearl barley hauv ib lub lis piam xwb. Nws yog ib qho tsim nyog los ua noj nws tsis tas yuav ntxiv txhua yam roj los yog txuj lom. Qhov tsuas tso cai ntxiv yog kua txiv qaub. Lawv tuaj yeem nchuav rau ntawm lub tais, yog li muab nws ib qho ntxim nyiam ntxim nyiam thiab saj.

pob kws noj

pob kws pob kws yuav pab koj tshem tawm qhov hnyav dhau sai thiab ua tau zoo li sai tau. Nws yuav tsum tau boiled nyob rau hauv dej zoo tib yam nyob rau hauv ib tug ratio ntawm 1: 4. Npaj porridge yuav tsum tau muab faib ua kwv yees li 6 qhov kev txais tos, lub sij hawm ncua ntawm qhov yuav tsum yog tib yam.

Pob kws yog siav rau lub sijhawm ntev, tab sis koj tuaj yeem txo lub sijhawm no yog tias koj pre-steam lub cereal ob peb teev ua ntej ua noj. Raws li neeg hais, lus nyob rau hauv peb hnub nws tig tawm mus pov tseg li 4-5 kilograms.

Rice Diet

Ib qho nplej nplej muaj cov carbohydrates nyuaj uas ua rau lub cev saturate lub sijhawm ntev. Ib qho txiaj ntsig zoo ntawm mov yog qhov tseeb tias nws tsis tas yuav tsum tau ua kom tag nrho. Tom qab tag nrho, xws li cereals tuaj yeem tsuas yog nchuav nrog dej npau npau thiab sab laug thaum hmo ntuj. Nws yog txoj kev ua noj no uas txo cov calories.

Yuav kom tshem tau cov rog hnyav, nws raug nquahu kom noj cov nplej xim av lossis xim av, thiab yog tias tsim nyog, tsuas yog txo cov calories noj ib hnub, koj tuaj yeem noj mov dawb.

Dab tsi yog qhov zoo tshaj rau kev poob phaus

Tus thawj coj uas tsis muaj kev sib cav ntawm cov cereal yog millet. Cov cereal no tsis tsuas yog tsim ib qho kev txwv rau kev tsim cov rog tshiab, tab sis kuj txhawb nqa nws txoj kev tshem tawm. Millet saturates tib neeg lub cev nrog cov vitamins E, B thiab PP, nrog rau magnesium, phosphorus thiab potassium. Yog li ntawd, ua tsaug rau kev siv cov porridge li niaj zaus, koj tuaj yeem tsis tsuas poob phaus, tab sis kuj txhim kho koj tus kheej noj qab haus huv.

Low Calorie noj hmo

Ob qho tib si rau pluas tshais thiab noj hmo nws zoo noj porridge. Ib qho kev xaiv zoo tshaj plaws yog oatmeal. Nws tuaj yeem noj tau hauv daim ntawv cereals lossis flakes, tab sis nyob rau hauv txhua rooj plaub, nws yuav tsum tau siav tsis muaj ntsev thiab roj. Thiab yog tias nws saj twb nkees vim siv ntev, ces koj tuaj yeem sib txawv thiab txhim kho nws los ntawm kev ntxiv cinnamon, txiv hmab txiv ntoo los yog berries.