2024 Tus sau: Isabella Gilson | [email protected]. Kawg hloov kho: 2023-12-17 03:27
Ntau zaus, qee cov neeg uas saib lawv qhov hnyav yuav tsis kam noj thawj zaug, hais qhov tseeb tias, lawv hais tias, thaum sawv ntxov lub cev twb so thiab muaj zog tom qab pw tsaug zog. Thiab kiag li nyob rau hauv vain. Raws li ntau tus kws kho mob noj zaub mov, noj tshais, calories tsawg thiab cov ntim me me, yuav luag txhua tus neeg xav tau (zoo, tshwj tsis yog thaum yoo mov rau txhua lub hom phiaj - kho lossis poob phaus). Yog vim li cas qhov no tshwm sim, cia peb sim ua kom pom hauv kab lus no.
Theory
Cia peb tig mus rau txoj kev xav ntawm lo lus nug. Txawm hais tias tsawg-calorie, pluas tshais yog qhov tseem ceeb rau ntau yam. Ua ntej, cov zaub mov koj noj thaum sawv ntxov tsis muaj kev cuam tshuam rau daim duab (kuaj nyob rau hauv kev xyaum los ntawm ntau). Tab sis tib lub sijhawm, siv nws, koj tau txais lub zog muaj zog ntxiv rau tag nrho hnub. Thib ob, noj tshais tsawg-caloriepab kom pib zom zaub mov, ua haujlwm kom zoo ntawm cov txiav ua haujlwm thiab ua kom muaj kev zom zaub mov zoo. Tom qab tag nrho, yuav ua li cas tshwm sim: yog hais tias koj tsis noj thaum sawv ntxov, ces thaum noj su los yog txawm phem - thaum yav tsaus ntuj koj noj los ntawm lub plawv. Koj lub plab zom mov zoo li pw tsaug zog yuav luag tag nrho ib hnub, thiab tom qab ntawd muaj lub zog tso tawm ntawm cov kua tsib thiab kua txiv pancreatic thaum noj hmo loj. Koj lub plab tsis muaj sijhawm los zom, cov zaub mov tseem nyob hauv cov hnyuv rau lub sijhawm ntev, tsim cov co toxins thiab ua rau txhua yam teeb meem thiab dysbacteriosis. Ob peb xyoos ntawm kev noj zaub mov tsis zoo - thiab lub cev yuav qhia koj tias nws "fi" (feem ntau, qhov no yuav tshwm sim ua ntej). Thiab noj tshais, calories tsawg thiab me me hauv ntim (thiab yog li tsis muaj peev xwm ua rau tsim cov roj ntsha ntau dhau, uas yog qhov cuam tshuam rau cov neeg ua raws txhua yam kev noj haus), tshem tawm tag nrho cov khoom tsis zoo. Thiab koj lub plab, thiab lwm yam kabmob, yuav tsis ua haujlwm ntau dhau los ntawm kev noj zaub mov tsis zoo.
Yuav ua li cas noj tshais uas muaj calorie tsawg yuav zoo li?
Ua ntej, nws tsim nyog hais tam sim ntawd tias nws yuav tsum tsis txhob ua cov qhaub cij nrog cheese, piv txwv li, thiab cov hnyuv ntxwm haus, uas ntau tus neeg nyiam heev. Noj tshais yuav tsum ua kom tiav, tsis zoo li khoom noj txom ncauj. Cov khoom noj ceev thiab txhua yam khoom siv ua tiav yuav tsum raug cais tawm raws li cov khoom noj uas tsis tsim nyog peb mloog hauv txhua txoj kev. Tsim nyog sim: Noj tshais tsawg-calorie tsis tau tsuas yog noj qab nyob zoo, tab sis kuj qab. Thiab yog tias koj ntshai heev kom tau txais txiaj ntsig zoo, nws yog qhov zoo tshaj kom tso tseg noj hmo lig,tig mus rau noj hmo, thiab haus ib khob ntawm kefir lossis fermented ci mis nyuj. Tab sis noj tshais yog yuav tsum tau!
Kev xyaum
Tam sim no cia peb sim ua noj tshais uas tsis muaj calorie nrog koj. Daim ntawv qhia tuaj yeem muaj ntau yam. Muaj ntau cov zaub mov zoo thawj zaug uas yuav luag xoom calories, uas yeej yuav tsis cuam tshuam rau koj cov nuj nqis txhua txoj kev. Lawv muaj peev xwm muaj xws li yogurt, qaub-mis nyuj cov khoom uas tsis muaj rog, hiav txwv ntses, berries, txiv hmab txiv ntoo, zaub ntawm tag nrho cov kab txaij, taub dag, nceb. Tag nrho cov zaub mov no tau zom sai sai, tab sis ntawm qhov tod tes, koj yuav tsis tshaib plab ntev.
Salads & Smoothies
Txhua yam zaub xam lav thiab smoothies, ob qho tib si ntawm txiv hmab txiv ntoo thiab zaub, yog qhov tsim nyog rau noj tshais zoo li no. Feem ntau lawv yog seasoned nrog zaub roj, los yog kefir, los yog tsawg-rog yogurt. Koj tuaj yeem ntxiv ob peb tee ntawm txiv qaub kua txiv kom tau qaub saj (ntawm no nws yog ib qho tseem ceeb tsis txhob overdo nws thiab tiag tiag ntxiv ob peb tee). Nov yog qee cov hauv paus ntsiab lus rau kev npaj cov tais diav yooj yim thiab muaj calorie tsawg:
- Txhua cov khoom xyaw tau zoo tshaj plaws raws li lub caij nyoog. Cov qoob loo zaum kawg poob cov vitamins thiab tuaj yeem them nrog ntau yam txhais tau tias ua kom lub txee lub neej. Txoj hauv kev raws caij nyoog los ua cov zaub nyoos thiab noj qab nyob zoo tshwj xeeb nrog cov txiv hmab txiv ntoo.
- Cov zaub tawv yog cov grated zoo tshaj plaws, yog li lawv yuav nqus tau zoo dua. Nws yog qhov zoo dua rau lub caij zaub zaub xam lav nrog txiv roj roj, ntxiv ib tee ntawm txiv qaub kua txiv thiab ntxiv ntsev me ntsis.
- raulovers ntawm kua tais - smoothies: ib tug blender yog peb txhua yam! Nyob rau hauv nws, koj muaj peev xwm chop yuav luag txhua pawg ntawm zaub los yog txiv hmab txiv ntoo, caij nrog tshuaj ntsuab thiab haus no yummy ua noj tshais. Hauv cov tais no, peb yuav muaj cov ntsiab lus tsawg kawg ntawm cov rog thiab calories.
Noj tshais tsawg calorie nrog cov lus qhia calorie
Cia peb ua ob peb yam ua piv txwv. Tab sis koj tuaj yeem qhia koj txoj kev xav nrog lub zog thiab lub ntsiab thiab sim ua ib yam tshiab txhua lub sijhawm:
- Zaub xam lav nrog yogurt. Nws cov ntsiab lus calorie ib 100 grams tsuas yog 65 kcal. Cov ntsiab lus ntawm cov protein - 4 grams, rog - tsawg dua ib gram, carbohydrates - txog 10 grams. Txhawm rau npaj cov zaub xam lav rau ntau tus neeg, koj yuav tsum noj ob peb txiv apples, ob txiv tsawb, kaum lub txiv pos nphuab loj (lossis lwm cov txiv hmab txiv ntoo hauv lub caij), ib khob ntawm cov roj tsawg yogurt tsis muaj flavorings. Rau cov neeg nyiam khoom qab zib: koj tuaj yeem ntxiv ib diav ntawm zib ntab. Kev npaj yog yooj yim: tev cov txiv hmab txiv ntoo thiab txiav finely. Sib tov txhua yam, seasoning nrog yogurt. Qhov tseem ceeb tshaj plaws yog tsis noj ntau tshaj ib lub tais (rau cov neeg noj zaub mov: 200 grams ntawm cov zaub mov sib npaug 130 kcal), vim tias cov zaub xam lav hloov tawm qab heev!
- Txiv hmab txiv ntoo thiab txiv hmab txiv ntoo smoothie. Cov zaub mov no feem ntau muaj tsawg kawg nkaus ntawm calories vim qhov tseeb tias tsuas yog txiv hmab txiv ntoo, kua txiv thiab txiv hmab txiv ntoo koom nrog nws (35 kcal ib 100 grams), thiab rog - 0 grams! Ncuav ib khob kua txiv hmab txiv ntoo rau hauv rab (nws yog qhov zoo dua, ntawm chav kawm, ua noj koj tus kheej), muab ob lub txiv apples loj, yav tas los tev thiab txiav rau hauv me me, 100 grams berries.raws caij nyoog (strawberries, raspberries, blueberries, gooseberries, currants). Peb tig rau ntawm lub blender thiab grind txhua yam mus rau lub xeev ntawm cov kua slurry. Haus tsis ntau tshaj ib khob rau pluas tshais!
Pom zoo:
Kev noj haus: mov, nqaij qaib thiab zaub. Cov ntsiab lus ntawm kev noj zaub mov, kev cai noj zaub mov, kev ua noj ua haus, cov txiaj ntsig thiab kev sib tham ntawm kws kho mob
Tsis yog ib tus kws qhia noj zaub mov tseem tab tom los nrog kev noj zaub mov kom txaus siab rau txhua tus, tau txais txiaj ntsig zoo rau kev poob phaus, pheej yig, cua thiab pheej yig txhua xyoo. Muaj ib txwm muaj qee qhov nuances ntsig txog kev noj qab haus huv lossis kev nyiam ntawm tus kheej. Tej zaum qhov kev zam yuav yog Margarita Koroleva cov khoom noj khoom haus - cov zaub mov "Nqaij, nqaij qaib, zaub"?
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Kab lus no piav qhia tias ntshav qab zib yog dab tsi, txoj hauv kev twg tuaj yeem siv los tiv thaiv ntshav qab zib: kev noj zaub mov kom raug, tawm dag zog. Tsab ntawv qhia txog cov khoom noj twg tuaj yeem siv los ua zaub mov, thiab qhov twg yuav tsum muab pov tseg. Ib qho piv txwv zaub mov tau raug kos. Qhia ntau yam zaub mov txawv rau kev ua noj yam tsis tau nce ntshav qab zib thiab roj cholesterol
