Cov npe ntawm cov zaub mov tsis zoo calorie

2024 Tus sau: Isabella Gilson | [email protected]. Kawg hloov kho: 2024-01-07 22:41

Ntau zaus hauv net thiab hauv lub neej txhua hnub koj tuaj yeem hnov txog yam xws li calories tsis zoo. Muaj tseeb ib daim ntawv teev cov zaub mov tsis zoo calorie, tab sis qhov ntawd tsis tau txhais hais tias koj tsuas yog yuav tsum noj lawv. Nws raug pom zoo kom cais cov zaub mov no thiab ua txhua yam kev noj zaub mov nrog lawv - qhov no yuav ua kom qhov hnyav poob.

Nugative calorie concept

Daim ntawv teev cov khoom noj tsis zoo calorie yog ib qho ntawm cov ncauj lus sib tham tshaj plaws ntawm cov poj niam lub rooj sib tham. Muaj cov lus teb dav dav rau cov lus nug ntawm lawv yog dab tsi - cov no yog cov khoom noj uas lub cev xav tau calorie ntau ntau kom zom tau ntau dua li lawv muaj. Txawm tias cucumbers thiab berries muaj ib tug nqi zog, yog li cov neeg uas ntseeg hais tias cov npe ntawm cov calories uas tsis zoo muaj cov khoom uas peb noj tau thiab yog li hlawv rog yog heev yuam kev.

Lub ntsiab lus ntawm cov calories tsis zoo yog li cas? Nrog rau kev npaj kom zoo ntawm qee yam khoom noj (nrog rau kev khaws cia tag nrho lawv cov vitamins, kab kawm thiab lwm yam tseem ceeb), lub cev yuav siv calorie ntau ntau rau txhua qhov kev ua cuam tshuam nrog zom, zom zaub mov hauv plab thiab ntxiv assimilation - ntau dua. cov zaub mov thaum chiv keeb muaj. Nutritionists muab cov lus qhia muaj txiaj ntsig zoo rau cov neeg uas tab tom sim poob phaus, siv cov khoom noj tsis muaj calories ua lub hauv paus. Piv txwv li, nws yog ib qho tseem ceeb kom khaws ib phau ntawv tshwj xeeb uas cov ntaub ntawv hais txog cov zaub mov tsis zoo calorie yuav tsum tsis tu ncua: ib daim ntawv teev npe, zaub mov txawv, ua tiav txhua hnub thiab txhua lub lim tiam, thiab ntau ntxiv.

Ntsuab lettuce yog ib qho piv txwv zoo ntawm cov khoom "tsis zoo". Txhawm rau kom zom tag nrho 100 g ntawm nplooj, koj yuav xav tau tsawg kawg 200 kilocalories. Cov khoom nws tus kheej muaj txog 40 kcal. Hauv qhov no, 160 calories tsis zoo yog tsim. Tsis tas li ntawd, cov ntsiab lus calorie cov ntsiab lus ncaj qha nyob ntawm kev sib xyaw ntawm ib yam khoom nrog lwm tus. Cov nplooj nplooj tib yam nyuaj dua (kwv yees ntau dua hauv calories) kom zom tsis tau ntxiv cov roj zaub ntau dua nrog nws cov khoom siv hauv cov tais diav.

YProtein khoom

Kom tau txais cov protein ntau hauv lub cev thiab tsis poob cov leeg nqaij, koj yuav tsum noj cov zaub mov muaj protein ntau. Cov khoom noj tsis zoo muaj xws li nqaij ntshiv, nqaij qaib (qaib ntxhw thiab nqaij qaib), ntses, qee yam nqaij hauv nruab nrog cev (xws li tus nplaig), thiab cw. Tsiaj cov protein tseem ceeb heev, nrog rau kev poob phaus. Txhawm rau sib xyaw nqaij qaib mis lossis nqaij nyuj, koj xav tau txog 75 kcal (180 hauv cov nqaij nws tus kheej). Noj cov nqaij ntshiv yog lub zog siv zog heev, yog li nws yuav tsum tau suav nrog hauv koj cov khoom noj txhua hnub. Nws tseem tsim nyog xav txog tias lub cev yuav ua haujlwm hnyav dua thaum zom cov nqaij thiab zaub zaub ntsuab, noj ua ke dua li noj cais.

Yuav ua li cas cov zaub mov siv zog ntau rau zom

Daim ntawv teev cov zaub mov tsis zoo calorie (cov npe ntawm cov khoom noj hauv "zaub zaub" pawg) zoo li no:

• zaub qhwv dawb thiab arugula;
• taum ntsuab thiab radishes;
• daikon thiab eggplant;
• broccoli thiab dos;

Zaub ntsuab yog qhov tshwj xeeb tshaj yog muaj txiaj ntsig, lawv siv ntau lub zog hauv kev zom zaub mov. Tsis tas li ntawd, cov npe ntawm cov khoom uas muaj cov ntsiab lus tsis zoo calorie suav nrog lwm tus neeg sawv cev ntawm lub ntiaj teb cog - txiv hmab txiv ntoo thiab txiv hmab txiv ntoo:

• txiv duaj thiab strawberry;
• grapefruit thiab blueberries;
• raspberry thiab txiv kab ntxwv;
• papaya thiab cranberry;
• pineapple thiab txiv qaub;
• apple and mango.

Nws pom zoo kom ntxiv qee cov tshuaj ntsuab thiabtxuj lom. Feem ntau yog qhiav, coriander, chili, flax thiab dill noob, nrog rau mustard, cumin thiab cinnamon. High nyob rau hauv protein thiab noj fiber ntau, nceb kuj nyob rau hauv daim ntawv teev cov zaub mov tsis zoo calorie. Qhov cuam tshuam rau lub cev ntawm tag nrho cov khoom saum toj no tsuas yog qhov zoo, tau kawg, nrog kev npaj thiab siv kom raug. Rau kev poob phaus, nws yog qhov zoo uas suav nrog seaweed hauv kev noj zaub mov, uas muaj iodine thiab ntau cov kab tseem ceeb.

Neegative calorie zaub mov ntsuam xyuas

Qee cov qoob loo siv zog ntau dua los zom dua lwm tus ntawm cov npe tsis zoo calorie. Qhov kev ntaus nqi yog tsim los ntawm cov hauv qab no:

1. Y zaub (tag nrho ntsuab): broccoli, asparagus, dib, taum ntsuab, zucchini.
2. Tshuaj ntsuab: arugula, lettuce, spinach, celery (ob nplooj thiab hauv paus), basil, dill.
3. Berries: watermelon, blueberries, raspberries, txhua yam currant.
4. Cov txuj lom uas txhim kho cov metabolism ntawm cov rog thiab carbohydrates (tshwj xeeb yog cinnamon ua cov piam thaj hloov).

Cov kws tshaj lij qhia kom tsis txhob ntxiv ntau cov txuj lom thiab cov txuj lom rau hauv cov zaub mov thaum noj zaub mov, vim tias lawv tuaj yeem pab ua kom qab los noj mov. Nutritionists ceeb toom tias kev noj zaub mov tsis muaj calorie tsis tuaj yeem ua raws txhua lub sijhawm. Qhov tsawg kawg so ntawm qhov kawg ntawm ib chav kawm thiab pib ntawm lwm qhov yuav tsum yog tsawg kawg yog ob lub hlis.

Drinks

Qee cov dej qab zib kuj muaj nyob rau hauv cov npe ntawm cov khoom noj tsis zoo calorie. Cov nyhuv ntawm lub cev ntawm cov kua yog invaluable. Cov dej ntxhia ntshiab yog qhov muaj txiaj ntsig, kev noj txhua hnub yog tsawg kawg ib thiab ib nrab litres. Cov txiaj ntsig zoo yog ua raws li kev ntxuav lub cev ntawm cov khoom tsis zoo, nrog rau kom tau txais cov elasticity ntawm daim tawv nqaij. Rau kev poob phaus, tshuaj yej ntsuab yog qhov zoo tagnrho rau kev txhim kho cov metabolism.

txheej txheem ua noj

Yog tias koj xav ua noj cov zaub mov saum toj no, ces koj yuav tsum nco ntsoov tias lawv cov kev kho cua sov yuav tsum tsawg heev thiaj li khaws cov fiber ntau thiab tag nrho cov khoom muaj txiaj ntsig hauv cov khoom xyaw. Qhov kev xaiv zoo tshaj plaws yog qeeb stewing, steaming lossis boiling. Nws yog qhov zoo los muab cov zaub nyoos tshiab nrog cov khoom tseem ceeb ntawm cov tais diav uas muaj nyob rau hauv cov npe ntawm cov khoom uas muaj cov ntsiab lus tsis zoo calorie. Lub tswv yim ntawm cov kws tshaj lij ntawm qhov teeb meem ntawm kev noj zaub mov kom raug thiab kev siv cov khoom noj rog rog yog qhov zoo sib xws hauv ib yam - koj tsis tuaj yeem tsis quav ntsej cov proteins thiab noj zaub mov tsuas yog seasoned nrog ntau cov txuj lom. Khoom noj khoom haus yuav tsum sib npaug thiab ua tib zoo xav. Tag nrho cov zaub xam lav npaj yuav tsum tau seasoned nrog txiv qaub kua txiv los yog ib qho me me ntawm cov roj zaub zoo. Yogurt kuj tsis txwv, tab sis tsuas yog ntuj - tsis yog Hoobkas tsim.

xov xwm txawj xav

Ua ntej mus noj zaub mov qis,koj yuav tsum paub cov kev xav txog cov khoom uas muaj cov ntsiab lus tsis zoo calorie ntawm cov kws paub txog zaub mov thiab lwm tus kws kho mob. Tsis muaj cov zaub mov zoo li no, kev zom zaub mov uas yuav siv zog ntau dua li qhov qub tau txais. Yog li ntawd, ntau tus kws tshaj lij cais cov zaub mov muaj roj hlawv ua ib pawg tsis muaj cov ntsiab lus calorie tsis zoo, tab sis nrog qhov tsawg kawg nkaus.

Koj tuaj yeem ua kom koj qhov hnyav, ntxuav koj lub cev ntawm txhua yam tsis tsim nyog los ntawm kev noj yam tsawg kawg 400 g ntawm ntau yam zaub, txiv hmab txiv ntoo, txuj lom thiab tshuaj ntsuab txhua hnub nrog qis zog tus nqi. Tsis txhob siv cov kua ntses, cov khoom siv mis nyuj ua rau lawv hnav.

cov lus qhia pab tau

Kev noj zaub mov txhua hnub yuav tsum tsis txhob txwv rau cov khoom noj uas muaj calorie tsawg. Nws yuav tsum ua raws li qhov tseem ceeb ntawm cov ntawv qhia zaub mov zoo sib npaug. Nws yog tsis yooj yim sua kom tshem tawm legumes thiab txhua yam nplej, nws yog ib qhov tsim nyog los ua noj ntses los yog nqaij ntshiv, noj nqaij qaib thiab quail qe. Tsuas yog cov khoom noj kom zoo yuav pab tau koj sai sai tshem tawm cov khib nyiab hnyav. Thaum noj cov khoom uas muaj cov ntsiab lus calorie tsawg kawg nkaus, nws zoo li qhov hnyav poob dhau ib lub sijhawm yuav rov qab los, thiab nrog kev noj zaub mov noj qab haus huv, cov metabolism tau nrawm nrawm, ua tsaug rau tus neeg tsis tu ncua poob phaus ntxiv.

Thaum ua noj, tsis txhob siv margarine lossis lwm yam rog ntawm tsiaj keeb kwm. Yog tias koj tsis nyiam cov khoom noj steamed lossis boiled, koj tuaj yeem ua tauci nrog cov roj zaub yam tsawg kawg nkaus.

Common yuam kev

Ntau tus ntxhais, ntseeg tias kev noj zaub mov yuav tsum ua raws li kev noj zaub ntsuab lossis zaub nrog txiv hmab txiv ntoo, tuaj yeem ua rau muaj kev phom sij rau lawv lub cev. Paub txog kev noj zaub mov tsis zoo tshaj plaws, koj tuaj yeem tsis tsuas yog tshem tawm qhov hnyav dhau, tab sis kuj tsis txhob mus ntsib kws kho mob. Nov yog qee qhov ntawm lawv:

1. Tsis muaj cov khoom lag luam ntawm cov npe calories tsis zoo yuav ua haujlwm ua cov roj hlawv tag yam tsis muaj lwm cov khoom noj khoom haus uas muab cov khoom noj tseem ceeb.
2. Txhawm rau kom poob phaus, suav nrog cov ntsiab lus los ntawm cov npe suav hauv kev noj zaub mov, tsuas yog ua tau los ntawm kev ua kom cov metabolism hauv lub cev thiab ua kom lub plab zom mov, thiab tsis yog vim muaj roj hlawv cov khoom ntawm zaub thiab txiv hmab txiv ntoo.

Nyob hauv kaw

Koj tsis tuaj yeem noj tib lub sijhawm cov khoom noj uas muaj calorie tsawg tsawg nrog cov zaub mov muaj calorie ntau, cia siab tias qhov hnyav tshaj yuav tsis nce ntxiv lawm. Ntxiv calories los ntawm hmoov nplej thiab qab zib spinach thiab broccoli yuav tsis tuaj yeem hlawv. Yog li ntawd, nws yog ib qho tsim nyog yuav tsum ua kom raug rau kev npaj ntawm cov ntawv qhia zaub mov.