"Kev poob phaus thiab kev noj qab haus huv zoo tsis yog ua tiav los ntawm kev tshem tawm cov nqaij los ntawm kev noj zaub mov. Qhov tseem ceeb tshaj yog qhov koj hloov cov nqaij nrog, "hais tias noj zaub mov thiab neeg tsis noj nqaij Alexandra Kaspero.
Yog li nco ntsoov koj TSIS:
- quav rau kev siv cov nqaij hloov
"Rau cov neeg pib noj zaub mov, cov kev hloov pauv no yog ib qho kev pab zoo hauv lub sijhawm hloov," raws li Caspero. "Ua li ntawd, lawv feem ntau yog tsim los ntawm cov noob taum hloov pauv, thiab muaj cov fillers thiab sodium." GMO cov khoom yog ib lub ntsiab lus tseem ceeb rau kev sib tham. Hauv particular, lub raum, siab, testis, ntshav thiab DNA teeb meem tau txuas nrog GM soy noj, raws li Turkish Journal of Biological Research.
- sau koj lub phaj nrog ceev ceev carbs
Pasta, qhob cij, chips thiab ntsev croutons yog txhua yam khoom noj tsis noj nqaij. Tab sis tsis muaj leej twg paub yuav hais tias cov khoom no muaj txiaj ntsig. Lawv yog tsim los ntawm calories, qab zib, thiab muaj tsawg heev fiber ntau thiab tej zaub mov noj. Tom qab noj ib lub phaj ntawm refined carbs, koj lub cev sai sai pib zom cov carbohydrates yooj yim, ua rau cov ntshav qab zib nce siab thiab tsim cov tshuaj insulin.
"Tab sis qhov no tsis tau txhais hais tias lub cev tsis xav tau cov carbohydrates," Caspero hais. Nws pom zoo kom noj tag nrho cov nplej thiab cov khoom noj uas tsis muaj glycemic Performance index (ib qho qhia txog kev cuam tshuam ntawm cov zaub mov ntawm cov ntshav qab zib), nrog rau ntau fiber ntau.
- tsis saib xyuas cov protein los ntawm cov nroj tsuag
Yog tias koj nyob hauv kev noj zaub mov tsis zoo, tsis muaj laj thawj noj protein tsawg dua li qhov koj xav tau. Tsis txhob hnov qab txog zaub protein nplua nuj zaub, txiv ntoo thiab noob. Txwv tsis pub, koj tuaj yeem tsim qhov tsis muaj protein ntau hauv lub cev, uas ua rau muaj teeb meem kev noj qab haus huv.
Taum, lentils, chickpeas, noob thiab txiv ntoo yog qhov tshwj xeeb tshaj yog zoo rau kev poob phaus. Thiab nyiaj ntxiv: Kev noj cov txiv ntoo tsis tu ncua txo qhov kev pheej hmoo ntawm kab mob plawv, ntshav qab zib, mob qog noj ntshav, raws li kev tshawb fawb hauv phau ntawv Askiv Journal of Medicine.
- noj cheese ntau
Raws li Mangels: "Ntau tus neeg tsis noj nqaij, tshwj xeeb tshaj yog cov pib tshiab, txhawj xeeb txog qhov tsis muaj protein ntau hauv lawv cov zaub mov. Lawv qhov kev daws teeb meem yog dab tsi? Muaj cheese ntau dua. Tsis txhob hnov qab tias 28 grams cheese muaj txog 100 calories thiab 7 grams roj. "
- noj cov khw muag khoom noj khoom haus
Txawm hais tias ntuj smoothies tuaj yeem yog qhov kev xaiv zoo rau cov txiv hmab txiv ntoo, zaub, thiab cov proteins, saib koj cov khoom noj. Tej zaum lawv yuav muaj calorie ntau ntau, tshwj xeeb tshaj yog tias lawv yuav hauv khw. Ntau lub smoothies, txawm tias ntsuab, yeej muaj cov hmoov protein, txiv hmab txiv ntoo, yogurt, thiab qee zaum txawm tias sherbet ua kom sib tov ntau palatable. Qhov tseeb, cov smoothies no muaj suab thaj ntau dua li cov khoom qab zib.
Tsis tas li ntawd, thaum koj haus cov protein, koj lub hlwb tsis sau npe rau nws cov khoom noj, zoo li nws ua thaum zom cov zaub mov protein. Qhov no ib zaug ntxiv hais txog qhov tsis xav tau ntawm kev siv cov protein hauv cov kua dej los ntawm cov pob smoothies.