Daim ntawv qhia rau cov zaub mov uas tsis muaj calories kom poob phaus

2024 Tus sau: Isabella Gilson | [email protected]. Kawg hloov kho: 2023-12-17 03:27

Ntau xyoo dhau los, cov kws paub txog kev poob phaus tau los ntseeg lub zog ntawm kev suav calorie. Nws tsis tsuas yog pab kom koj haum, tab sis cov zaub mov uas muaj calorie tsawg yog yooj yim zom. Calorie suav muab qhov sib npaug ntawm cov txiaj ntsig kab thiab cov khoom siv.

Dab tsi yog qhov tshwj xeeb ntawm kev noj zaub mov qis?

kab lis kev cai hauv peb lub tebchaws yog nruj. Suffice nws rov qab los ntawm Lavxias teb sab paj lug "Txhua yam muaj txiaj ntsig uas tau nkag mus rau hauv koj lub qhov ncauj", uas zoo kawg nkaus qhia peb qhov tseeb. Ua neej nyob raws li txoj cai no, cov pej xeem ntawm peb lub teb chaws raug kev txom nyem los ntawm ntau yam kab mob tshwm sim los ntawm kev ua haujlwm tsis zoo hauv lub cev. Cov teeb meem sab nraud xws li cov rau tes nkig, pob txuv, cov plaub hau thiab tawv nqaij tsis zoo kuj yog vim muaj teeb meem kev noj haus thiab tsis muaj cov khoom tsim nyog rau tib neeg lub cev.

txhawm rau tswj kev noj txhua hnub ntawm cov tshuaj thiab calories, cov zaub mov uas muaj calorie tsawg tau tsim. Muaj ob peb lub hauv paus ntsiab lus. Lawv muaj npe hauv qab no:

1. Lub hauv paus ntawm tag nrho cov zaub mov uas tsis muaj calorie yogfiber ntau tsob nroj zaub mov.
2. Kev nyiam yuav tsum tau muab rau cov nqaij ntshiv. Cov no suav nrog qaib, luav, qaib ntxhw, nqaij nyuj.
3. Cov nqaij nruab deg thiab ntses yuav tsum muaj nyob hauv cov zaub mov tsis poob. Lawv tsim nyog rau cov zaub mov uas tsis muaj calorie tsawg, thaum lub cev saturating nrog cov ntsiab lus tseem ceeb thiab cov vitamins.
4. Koj tsis tuaj yeem tsis quav ntsej cov mis nyuj thiab nws cov derivatives. Ib qho xwm txheej yog tias cov mis nyuj yuav tsum tsis txhob muaj feem pua ntawm cov rog ntau.
5. Cov zaub mov qis-calorie slimming noj kom txo koj cov carbohydrates thiab cov rog txhua hnub.
6. Txhawm rau noj raws li qhov system no, koj yuav tsum suav calories. Tab sis tsis txhob nqa daim nqi ua haujlwm hnyav, qhov tseeb, qhov no yog txheej txheem nthuav dav.

calorie suav yog dab tsi?

Tus naj npawb ntawm calories noj yog nyob ntawm lub cev ua si, hnub nyoog, poj niam txiv neej thiab qhov hnyav. Yog tias koj haus ntau tsawg dua li cov calories uas xav tau, tom qab ntawd cov teeb meem kev noj qab haus huv loj, qib hormonal yuav pib, thiab cov teeb meem sab nraud yuav tshwm sim. Qhov hnyav poob nrog qis calorie ntau ntau rov qab los, tsis yog nyob ib leeg, tab sis nyob rau hauv lub tuam txhab ntawm cov kab mob.

Yog tias koj tas li ntau dua cov calories txhua hnub, qhov no yuav ua rau muaj teeb meem nrog qhov hnyav thiab, dua, nrog kev noj qab haus huv. Txhawm rau tiv thaiv cov teeb meem no tshwm sim, koj yuav tsum ua raws li koj cov cai nruj me ntsis.

Yuav ua li cas kom raug?

Koj tuaj yeem suav cov calorie ntsiab lus ntawm koj tus kheej lossis siv kev pabcuam los ntawm tus kws tshaj lij kev poob phaus.

Yuav tsum nco ntsoov tias caloriessiv tsis yog thaum qee qhov kev ua lossis kev ua si lub cev. Calorie kuj tseem xav tau los txhawb txoj sia nyob hauv tib neeg lub cev. Vim li no, koj tsis tuaj yeem qis dua cov calories kom tswj tau txoj sia.

Nws yog ib qho tseem ceeb kom paub tias txhua tus neeg muaj lawv tus kheej noj tus nqi, tab sis muaj cov cai txiav txim siab tus nqi nruab nrab:

• calories txhua hnub rau txiv neej ntau dua li poj niam. Qhov no yog vim tus qub siv zog ntau dua.
• Tus neeg laus dua, cov calories tsawg dua lawv xav tau, tsis hais poj niam txiv neej.
• Rau cov neeg koom nrog kev ua haujlwm ntawm tes, kev noj calorie txhua hnub yuav siab dua rau cov neeg ua haujlwm puas hlwb.
• Cov me nyuam cov calorie ntau ntau kuj nyob ntawm lub hnub nyoog ntawm tus menyuam.
• Cov niam tsev laus, cov poj niam cev xeeb tub thiab cov neeg ua haujlwm cev nqaij daim tawv noj cov calories tib yam.

Cov lus piv txwv ntawm qhov nruab nrab calories xav tau:

Kev ua si	noj calorie txhua hnub
kis las thiab txiv neej nrog lub cev ua haujlwm tas mus li	Tshaj 4,500
Ntxhais kawm ntawv	3 300
Cov poj niam koom nrog kev ua haujlwm lub cev lossis kev ua kis las ncaws pob	3,500-4,000
Cov poj niam cev xeeb tub	3 200
Niam niam laus	3 500
Cov menyuam kawm ntawv	2800

Yuav ua li cas xam cov calories ntawm cov zaub mov npaj?

Muaj ntau txoj hauv kev. Thawj qhov yog nrhiav cov zaub mov uas tsis muaj calorie tsawg rau kev poob phaus nrog tus nqi zog uas twb tau suav lawm.

Second - xam txhua yam koj tus kheej. Muaj ntau yam khoom siv rau qhov no - los ntawm cov ntawv sau ib txwm siv thiab tus cwj mem, rau cov khoos phis tawj smartphone rau kev suav cov calorie ntsiab lus ntawm cov tais diav.

Dab tsi yog cov khoom siv rau kev suav cov nqi zog?

• online laij lej. Tsuas yog sau cov npe ntawm cov khoom thiab tau txais qhov tshwm sim.
• Kev suav tus kheej raws li lub zog tus nqi rooj.
• Cov khoom noj ntim khoom muaj cov khoom xyaw, calories thiab lwm yam ntaub ntawv tseem ceeb.
• Download daim ntawv thov rau koj lub smartphone. Tus kheej calorie txee yog ib txwm nrog koj thiab muaj txawm tias tsis mus online.

Yuav ua li cas txiav txim siab calorie cov ntsiab lus ntawm ib lub tais?

Cov ntaub ntawv hais tias cov zaub mov zoo tib yam tsis tuaj yeem noj zaub mov tsis raug cai kiag li. Koj tuaj yeem ua noj cov zaub mov uas muaj calorie tsawg los ntawm cov khoom yooj yim. Tsuas yog chav ua noj tsuas yog xav tau rau kev xam.

Yuav kom nkag siab tias peb tab tom tham txog dab tsi, cia peb sau cov txheej txheem ntawm kev ua uas siv cov piv txwv ntawm zaub zaub xam lav:

1. Sau lub npe ntawm txhua yam khoom.
2. ntsuas qhov hnyav ntawm txhua qhov khoom sib cais.
3. Txhim tus nqi zog ntawm txhua yam khoom noj.
4. Xaiv pes tsawg calorie ntawm cov khoom hauv qhov hnyav no.
5. Sum txhua yam.
6. Sau tag nrho cov nqi zog ntawm lub tais.

Cov ntsiab cai noj zaub mov rau kev noj zaub mov qis

Noj tshais yog pluas mov uas tsis muaj calorie tsawg. Ib qho piv txwv tseem ceeb yog porridge. Lawv tebqhov yuav tsum tau ntawm complex carbohydrate zaub mov thaum sawv ntxov thiab saturate lub cev rau lub sij hawm ntev. Txhawm rau kom tsis txhob dhuav txhua hnub noj porridge npliag, koj tuaj yeem ntxiv txiv hmab txiv ntoo, txiv ntoo thiab txiv ntoo rau nws.

Noj tshais thib ob lossis thawj khoom noj txom ncauj yog qhov zoo tshaj plaws los pib nrog txiv hmab txiv ntoo lossis tsev cheese nrog cov khoom ntxiv.

Thaum noj su, koj yuav tsum noj fiber ntau, protein thiab carbohydrates. Nws tuaj yeem yog ib daim nqaij nrog porridge thiab zaub zaub.

Rau pluas su, nws tso cai noj cov tsev cheese tsis muaj rog tsis tshaj 150 grams.

Cov pluas noj kawg yuav tsum muaj cov protein ntau. Piv txwv li, ci ntses nrog zaub zaub. Nws yog ib qho tseem ceeb uas noj hmo yuav tsum yog tsawg kawg ob peb teev ua ntej yuav mus pw.

Sups

Cov zaub mov yooj yim uas muaj calorie tsawg yog feem ntau sawv cev los ntawm cov kua zaub. Tab sis tseem, txawm rau cov kua zaub muaj qee qhov nuances:

• zoo tsis ntsev thawj cov kev kawm;
• siv tsuas yog cov khoom tshiab tshaj plaws;
• tsis tas yuav ncua sijhawm ua noj - tsuas yog thaum ua haujlwm ceev cov khoom khaws cia lawv cov khoom muaj txiaj ntsig;
• koj tsis tuaj yeem ntxiv cov seasonings nrog cov tshuaj muaj pes tsawg leeg thiab npaj cov kua zaub los ntawm lub hnab.

Yuav kom txo cov calories, koj yuav tsum ua noj rau ntawm ob lub broth.

Cov kua zaub ua cov zaub mov uas muaj calorie tsawg nrog cov khoom xyaw yooj yim

Piv txwv li, zaub kua zaub nrog mov yog ib qho kev xaiv zoo. Nws lub zog muaj nuj nqis yog 25 calories rau ib qho kev pab.

Cov khoom xyaw:

• Cov nqaij nruab nrab - 2.5 litres.
• zaub qhwv dawb - 100 grams.
• Bulgarian Sweet kua txob - 100g.
• txiv lws suav - 100g
• Dos - 100g
• Round Grain Parboiled Rice - 40g
• Carrot - 75 grams.
• 15% qaub cream - 40 grams.
• txiv lws suav - 50 grams.
• Ntsev, kua txob - xaiv tau.
• Greens - xaiv tau.

Ua noj:

Peb carrots on ib grater, txiav dos thiab qos yaj ywm rau hauv me me cubes, chop txiv lws suav nrog medium cubes. Boil lub nqaij broth, ntxiv qos yaj ywm tom qab boiling thiab round-grain mov. Peb ua kib carrots, dos thiab lws suav muab tshuaj txhuam.

Txiav cov kua txob thiab zaub qhwv rau hauv nyias strips thiab ncuav rau hauv cov kua zaub. Tom qab 5 feeb, ntxiv cov kib, ntsev, kua txob hauv av thiab tshuaj ntsuab. Cia nws boil dua thiab tua hluav taws.

Daim ntawv qhia tom ntej rau pluas mov uas tsis muaj calorie kom poob phaus yog nqaij qaib kua zaub nrog zaub. Lub zog tus nqi ntawm cov zaub mov yog 90 calories ib qho kev pab.

Cov khoom xyaw:

• nqaij qaib mis tsis tawv - 200 grams.
• Carrot - 1 daim nruab nrab loj.
• qos yaj ywm - 2 pieces.
• Sweet tswb pepper - 1 pc.
• YVermicelli - 50 grams.
• On - 1 lub taub hau.
• Ntsev, txuj lom - xaiv tau.
• Greens - xaiv tau.

Ua noj:

Txiav cov nqaij qaib pre-siav rau hauv nruab nrab pieces. Cov dej huv huv yog sau rau hauv saucepan, tsis pub ntau tshaj ib liter thiab tso cai rau boil. Tom qab boiling, qos yaj ywm, tswb peppers, carrots thiab dos yuav tsum tau qhia. Boil rau 10 feeb, tom qab lub sij hawm no ncuavvermicelli thiab tws nqaij qaib mis. Ntsev, kua txob thiab sprinkle nrog tshuaj ntsuab.

Kuj yog ib daim ntawv qhia zaub mov uas tsis muaj calorie ntau ntau.

Cov khoom xyaw:

• tshiab dib - 200 grams.
• tsis muaj rog tsis muaj qab zib yogurt lossis kefir - 1 khob ntsej muag.
• Green dos - nruab nrab pawg.
• Ice cubes - 4 pieces.
• Ntsev, av kua txob - xaiv tau.

Ua noj:

dib yog tev thiab coarsely tws. Ice cubes, loj pieces ntawm cucumbers, kefir los yog yogurt yog muab tso rau hauv lub tais blender. Do kom txog thaum puree, kua txob thiab ntsev. Ntsuab dos yog finely tws, tus so ntawm cucumbers kuj tws. Lub pureed loj yog poured rau hauv ib lub phaj, sprinkled nrog ntsuab dos thiab tws dib.

chav kawm thib ob

Cov zaub mov uas muaj calorie tsawg rau kev poob phaus nrog cov tais diav yog nthuav tawm ntau ntau. Xav txog qee yam ntawm lawv, piv txwv li, nqaij qaib casserole.

Nws hais txog cov zaub mov uas tsis muaj calorie tsawg nrog cov calories qhia - kwv yees li 100 calories ib 100 grams.

Cov khoom xyaw:

• qaib mis - 500g
• Hard cheese - 50g
• On - 1 lub taub hau.
• Carrot - ib nruab nrab.
• Bulgarian kua txob qab zib - 1 daim.
• Sunflower roj - 2 tablespoons.
• Natural yogurt - 1 faceted glass.
• qaib qe - 1 pc.
• av kua txob, ntsev - xaiv tau.

Ua noj:

Hauv lub cooker qeeb, kab hauv qab nrog zaub thiab caij nrog txuj lom. On top ntawm zaubcov khaubncaws sab nraud povtseg ntawm cov nqaij qaib. Lub qe yog tov thiab tov nrog yogurt. Qhov sib tov no yog poured tshaj txhua yam nyob rau hauv lub multicooker tais. Topped nrog grated nyuaj cheese. Rau cov casseroles, "Bake" muaj nuj nqi yog zoo meej, thiab ib nrab ib teev yuav txaus. Ua noj nyob rau hauv qhov cub, teem qhov kub thiab txias rau 180 degrees thiab tuav lub tais kom txog thaum ib tug brownish cheese crust daim ntawv.

Nqaij ntses kuj yog ib qho kev xaiv zoo.

Ntses yog cov khoom noj uas tsis muaj calories kom poob phaus. Nrog rau qhov qhia txog calories, koj tuaj yeem xam cov zaub mov noj ntau npaum li cas.

Tus nqi zog ntawm lub tais yog los ntawm 100 mus rau 150 calories ib 100 grams, nyob ntawm seb hom ntses.

Cov khoom xyaw:

• Dos - 2 lub taub hau loj.
• txiv lws suav - 2 daim loj.
• Sunflower roj - 3 tablespoons.
• txiv qaub - 3 tablespoons.
• Hiav txwv ntses - 1 kilo.
• Spices rau ntses.
• Ntsev, kua txob - xaiv tau.

Ua noj:

Ncuav 1 tablespoon roj sunflower rau hauv lub lauj kaub kib nrog ib tug tuab hauv qab thiab kis cov hlais dos nyob rau hauv ib txheej tuab heev. Nyob rau sab saum toj ntawm dos yog them nrog lub voj voog ntawm txiv lws suav thiab tag nrho cov no yog nias cia nrog lub hau. Tsis txhob qhib lub hau rau tsib feeb. Tom qab lapse ntawm lub sij hawm, ntxiv pieces ntawm ntses marinated ua ntej (tsawg kawg ib nrab ib teev) thiab stew rau 15 feeb. Zaub xam lav yog haum rau garnish.

Foil-ci mackerel yog lub teeb tab sis cov khoom qab heev.

Nov yog pluas mov uas tsis muaj calorie tsawg. Nws tsis tuaj yeem khav ntawm calories, uas yog qhov tseem ceeb. Tus nqi zog - 130 calories ib 100 grams.

Cov khoom xyaw:

• Mackerel - 1 ntses.
• Natural yogurt los yog qaub cream 15% - 2 tablespoons.
• txiv kab ntxwv yog ib txiv hmab txiv ntoo.
• Karlic - ob peb cloves.
• Spices - xaiv tau.
• av kua txob, ntsev - xaiv tau.

Ua noj:

Cov ntses tau npaj - cov entrails, fins, taub hau thiab tus Tsov tus tw raug tshem tawm. Ua kom tob lateral incisions ntawm 5 centimeters. Kua txiv yog squeezed los ntawm txiv kab ntxwv thiab zest yog rubbed. Chop qej, txiv kab ntxwv zest thiab kua txiv, av kua txob yog ntxiv rau yogurt. Nyob rau hauv no sauce, yob cov ntses, muab tso rau ntawm daim ntawv ci thiab ncuav tus so. Ntim nruj kom tsis muaj dab tsi tawm. Ntawm 180 degrees, cov ntses yog siav tsis pub dhau 20 feeb. Qhov zoo tshaj plaws sab zaub mov yog Korean carrots, Suav cabbage los yog lettuce.

khoom noj qab zib

Thawj qhov chaw - tsev cheese casserole. Qhov no yog pluas mov uas tsis muaj calorie ntau tshaj 95 calories ib 100 grams.

Cov khoom xyaw:

• tsev cheese tsis muaj rog - 200g
• Nplej bran - 1 tbsp. diav.
• YNatural yogurt - 1 tbsp. diav.
• Ib apple is one.
• qaib qe - 1 pc.
• Cinnamon, vanilla yeem.

Ua noj:

Tag nrho cov khoom xyaw yog tov (ib lub txiv apple yog rubbed rau ntawm grater) kom txog thaum tus. Muab tso rau hauv pwm thiab ci ntawm 200 degrees rau tsawg kawg 45 feeb.

Tshuaj ntsuabnrog chocolate - khoom qab zib yooj yim thiab noj qab nyob zoo.

Cov khoom xyaw:

• Gelatin - 15g
• Linden zib mu - 2 tbsp.
• Cocoa hmoov - 2 tbsp.
• tsev cheese tsis muaj rog - 400g
• 1% mis nyuj - 100 ml.

Ua noj:

Gelatin yaj hauv dej, sab laug kom o. Cov mis nyuj yog poured rau hauv saucepan, o gelatin ntxiv thiab rhuab kom txog thaum tom kawg yog yaj. Cia kom txias. Lub tsev cheese yog tawg nrog ib tug blender los yog tov khoom, lub gelatin loj yog maj mam qhia. Tam sim ntawd ntxiv cocoa hmoov thiab vanilla. Ntxiv zib mu. Lub resulting cream yog poured rau hauv ib daim ntawv detachable thiab muab tso rau hauv lub tub yees. Thaum hardened, sprinkle nrog tshiab berries thiab pab nrog ib feem ntawm ice cream thiab muaj zog kas fes.

Qe calorie tsev cheese biscuits yuav tsis muab qhov hnyav ib yam.

Cov khoom xyaw:

• tsev cheese tsis muaj rog - 200g
• qaib qe - 1 pc.
• Hercules flakes - 1 tbsp.
• txiv roj roj - 1.5 tbsp.

Ua noj:

Hercules flakes yog nchuav nrog dej npau npau kom lawv tsis ntab, tawm tsis pub dhau 5 feeb. Tom qab ib pliag, ntws dej, ntxiv cov khoom seem. Txhua yam yog tov kom huv si thiab nteg tawm on parchment, uas yog yav tas los oiled. Qhov cub ntawm 120 degrees rau ib teev.

Fat Burning Cocktails

Rau cov zaub mov uas tsis muaj calorie ntau ntxivpua pua ntawm 100 grams ntawm cov khoom muaj xws li rog-hlwb cocktails. Nov yog cov piv txwv:

1. Txhawm rau tsis muaj rog kefir ntxiv ib teaspoon ntawm av cinnamon, ib nrab ib teaspoon ntawm tws qhiav, ib pinch ntawm hmoov kub kua txob.
2. 2 slices ntawm txiv qaub, kiwi thiab ib tug puv tes ntawm mint yog nplawm nyob rau hauv ib tug blender.
3. Ib khob ntawm mint nplooj thiab parsley ceg nyob rau hauv tus nqi ntawm 7 pieces yog nplawm nrog ib tug blender nrog ntxiv ntawm purified dej.
4. Ib stalk ntawm celery, tshiab dib, qhiav hauv paus (kwv yees li 2 cm), 50 g zucchini, ib quarter ntawm ib tug txiv qaub thiab ib tug loj qab zib txiv apples, crushed, ntxiv ob peb ice cubes.
5. Ib tug cinnamon stick, ib teaspoon ntawm zib mu thiab kua cider vinegar yog tov, diluted nrog dej txias.
6. Natural yogurt - ib nrab khob, ib nrab txiv kab ntxwv, 4 slices pineapple (cov kaus poom los yog tshiab), taub dag noob - 30 grams.

Raws li koj tuaj yeem pom, ntau cov tais diav los ntawm cov khoom siv calorie tsawg rau kev poob phaus tuaj yeem npaj tau nyab xeeb. Yog tias koj pom kev xav thiab kev ua siab ntev, ces kev noj zaub mov uas tsis muaj calorie yuav tsis zoo li kev rau txim, tab sis yuav yog qhov kev lom zem uas yuav ua rau muaj txiaj ntsig ntev.