txheem
- Dab tsi yog cov zaub mov noj qab haus huv thiab tsis zoo
- Yuav ua li cas hloov cov zaub mov tsis zoo hauv kev noj haus?
- Yuav ua li cas txhawb koj tus kheej kom hloov mus rau kev noj zaub mov kom raug
- Pros ntawm kev noj zaub mov kom raug
- Dab tsi ua rau kev siv cov khoom tsis zoo?
- Feem ntau cov khoom noj qab haus huv
Peb txhua tus xav noj qab nyob zoo thiab nyob rau hauv lub siab zoo. Peb txhua tus xav tau kev txaus siab thiab tau txais txiaj ntsig los ntawm zaub mov. Tab sis feem ntau cov zaub mov qab thiab tais diav tsis noj qab haus huv txhua. Yuav ua li cas to taub tag nrho cov intricacies thiab kawm yuav ua li cas noj qab thiab noj qab nyob zoo, peb yuav xam nws tawm nyob rau hauv no tsab xov xwm.
Dab tsi yog cov zaub mov noj qab haus huv thiab tsis zoo
Cov zaub mov noj qab haus huv yog cov khoom noj uas muaj cov vitamins, minerals, fiber, proteins, rog, thiab carbohydrates. Lawv tsis muaj suab thaj los yog ntsev ntau, tsis muaj cov tshuaj tsw qab, tshuaj tiv thaiv, thickeners, colorants thiab stabilizers.
Cov khoom noj muaj txiaj ntsig muaj xws li:
- Zaub thiab zaub ntsuab
- Txiv hmab txiv ntoo thiab berries
- Khoom noj siv mis
- Txiv ntseej thiab zib mu
- Cereals thiab legumes
- Ntses thiab nqaij ntshiv
Cov zaub tshiab, tshuaj ntsuab, txiv hmab txiv ntoo thiab txiv hmab txiv ntoo tuaj yeem noj tsis muaj qhov txwv. Txawm li cas los xij, nws yuav tsum tau sab laj nrog kws kho mob rau cov neeg uas muaj teeb meem nrog cov kab mob plab thiab kab mob plab.
Nws yog qhov zoo dua los xaiv cov khoom noj siv mis tsis muaj suab thaj thiab cov rog tsawg - li no lawv yuav muaj calorie tsawg. Tab sis nws tsis pom zoo kom yuav cov rog tsis muaj rog, vim tias cov tsiaj rog hauv lawv tau hloov los ntawm zaub roj, thiab tsis yog ib txwm zoo. Nws yog qhov zoo dua los muab kev nyiam rau cov khoom noj siv mis nrog 1,5-5% roj cov ntsiab lus.
Txawm tias muaj tseeb hais tias txiv ntseej thiab zib mu muaj kev noj qab haus huv, cov kws noj zaub mov pom zoo kom siv cov khoom me me vim lawv cov calorie ntau ntau. 100 grams ntawm txiv ntseej muaj, qhov nruab nrab, 500-600 kcal.
Nws kuj tsis pom zoo kom siv cov cereals thiab legumes ntau dhau. Nutritionists qhia kom noj lawv tsis pub ntau tshaj 1-2 zaug ib hnub twg.
Raws li kev siv ntses thiab nqaij ntshiv - ib qho me me hauv ib hnub yog txaus rau peb, thiab qhov tseem ceeb tshaj plaws ntawm kev ua yog - muab kev nyiam rau boiling, stewing thiab grilling.
Cov khoom noj tsis zoo muaj xws li:
- Khoom noj ceev los yog zaub mov kib
- Nqaij tawv
- Bakery thiab Pastry
- Chips thiab croutons
- Sauces, mayonnaise thiab ketchup
- Cov khoom noj kaus poom
- Cov khoom noj ceev ceev
- Qab zib thiab ntsev
- Carbonated dej qab zib thiab kua txiv hmab txiv ntoo
- Haus dej cawv
Cov khoom noj ceev los yog cov khoom noj kib zoo li muaj roj ntau thiab cov khoom ntxiv los ntawm cov roj thiab kib tob. Ib qho kev pabcuam feem ntau yog 15-30% ntawm koj cov calorie ntau ntau txhua hnub. Yog li ntawd, nws tsis pom zoo kom noj zaub mov ceev ntau tshaj ib hlis ib zaug.
Cov khoom siv hnyuv ntxwm yog cov khoom zoo thiab tsis zoo. Hauv cov khw muag khoom loj, ntawm tus nqi qis, lawv feem ntau muag cov khoom uas muaj cov nqaij qis, nrog rau qhov sib ntxiv ntawm cov thickeners, tsw enhancers, rog, thiab dyes.
Bakery thiab confectionery khoom zoo li muaj ntau cov suab thaj, dyes thiab additives. Cov qhob cij dawb - qhov softer thiab whiter - qhov teeb meem ntau dua. Cov hmoov nplej dawb ntawm qib siab tshaj plaws yog ntxuav ntawm txhua yam tseem ceeb uas muaj nyob rau hauv cov nplej, raws li, xws li hmoov nplej + poov xab + qab zib = lub foob pob calorie.
Chocolate bars feem ntau muaj suab thaj thiab cov khoom khaws cia. Yog tias koj xav tau cov qhob noom xim kasfes, noj 1-2 bar ntawm chocolate tsaus nrog cov ntsiab lus cocoa ntau dua 70%.
Chips thiab crackers tsis muaj cov txiaj ntsig txhua, tshwj tsis yog lawv cov ntsiab lus calorie siab. Koj tuaj yeem pamper koj tus kheej nrog lawv, tab sis tsis pub ntau tshaj 1-2 zaug hauv ib hlis.
Mayonnaise, ketchup thiab lwm cov kua ntses - muaj cov tshuaj tsw qab, tshuaj tua kab mob, cov roj ntau thiab cov tsw qab. Koj tuaj yeem ntxiv lawv rau kev noj zaub mov me me xwb, tab sis nws yog qhov zoo dua los cais lawv.
Cov zaub mov kaus poom tsis yog ib txwm phem, qee zaum lawv pab tawm ntau thiab cia peb ua noj sai thiab ntau yam. Tab sis, ua tsaug rau cov kaus poom, lawv feem ntau poob qee yam ntawm lawv cov txiaj ntsig zoo, thiab tseem muaj ntsev ntau. Yog li ntawd, nws yog qhov zoo dua los muab kev nyiam rau cov khoom noj tshiab lossis khov.
Cov khoom lag luam tam sim (kua zaub, qos yaj ywm mashed, cereals, cov khoom khov) muaj ntau cov tshuaj, ntsev thiab tuaj yeem ua rau muaj kev phom sij rau kev noj qab haus huv yog tias noj ntau dhau. Lawv tsis tshua muaj cov vitamins thiab kab kawm, tab sis ntau "calorie dawb paug".
Ntsev, zoo li qab zib, yog tshuaj lom dawb. Kev noj ntsev ntau dhau txhawb nqa cov kua dej hauv lub cev, txo cov ntshav siab. Sim tsis txhob ua rau koj tus kheej nyob rau hauv cov khoom noj qab ntsev heev. Qab zib yog khoob thiab ceev ceev carbs.
Cov dej qab zib carbonated muaj ntau cov suab thaj, tshuaj ntxiv thiab roj.
Cawv muaj teeb meem loj heev, nws kuj muaj ntau cov khoom noj uas tsis muaj carbohydrates, ua rau lub cev lom thiab khaws cov dej. Nutritionists cia qhuav liab lossis dawb caw, tsis pub ntau tshaj 100 ml. ib hnub. Tab sis ntawm kev noj haus, nws yog qhov zoo dua kom tsis txhob haus cawv.
Yuav ua li cas hloov cov zaub mov tsis zoo hauv kev noj haus?
Yog tias cov khoom noj tsis zoo nyob hauv koj cov zaub mov txhua hnub thiab ntau ntau, nws yuav nyuaj heev kom tsis kam lees lawv ib zaug. Txhawm rau kom tsis txhob muaj kev ntxhov siab thiab kev puas tsuaj, ntau tus kws kho mob pom zoo kom maj mam hloov cov zaub mov tsis zoo nrog cov khoom noj qab haus huv. Piv txwv li, rau qhov pib, koj tuaj yeem faib koj cov khoom noj nrog cov txiv hmab txiv ntoo tshiab thiab cov txiv hmab txiv ntoo - ntxuav thiab muab cov txiv apples, pears thiab kiwi rau hauv ib lub phaj hauv qhov chaw tseem ceeb lossis ntawm koj lub desktop. Thiab thaum koj xav tau tom, koj yuav pom ib lub phaj nrog cov txiv hmab txiv ntoo zoo nkauj thiab lub qhov ncauj. Thiab koj yuav nco ntsoov tias koj xav kom koj tus kheej noj qab haus huv, thiab koj yuav tsis xav noj khoom txom ncauj ntawm cov chips tsis zoo.
Pib me me thiab tsis txhob muab tag nrho cov khoom tsis tsim nyog ib zaug. Hloov maj mam, piv txwv li es tsis txhob noj khoom noj ceev - ua ib qho hamburger hauv koj tus kheej. Koj tuaj yeem nqa tag nrho cov nplej, roj nrog yogurt, muab lub voj voog ntawm txiv lws suav, nplooj ntawm lettuce, boiled los yog ci nqaij qaib thiab ib daim ntawm cheese nyob rau sab saum toj kom koj tsis txhob noj mov ntau. Siv cov txuj lom ntuj es tsis txhob ntsev, nws qab heev. Hloov cov hnyuv ntxwm, noj nqaij qaib, qaib ntxhw lossis lwm yam nqaij ntshiv - lawv tuaj yeem ci hauv qhov cub, qeeb cooker. Fabkis fries tuaj yeem ua rau hauv qhov cub, tsis muaj roj txhua - nws qab heev, ntseeg kuv.
Yuav ua li cas txhawb koj tus kheej kom hloov mus rau kev noj zaub mov kom raug
Tab sis yuav ua li cas yaum koj tus kheej kom ua cov khoom noj txom ncauj zoo yog tias muaj ib pob ntawm cov ncuav qab zib qab nyob ze. Muaj ib txoj hauv kev - xav txog seb yuav muaj kev phom sij ntev npaum li cas hauv ib pob khoom qab zib (qab zib, rog). Thiab xav txog yuav ua li cas cov khoom siv phom sij no ntxiv phaus ntxiv rau koj. Xav tias lawv ua mob rau koj lub paj hlwb li cas, thiab tsis txhob tau txais lub zog thiab lub zog los ntawm cov zaub mov, koj tau txais cov khoom tsis zoo.
Tsuas yog tsis txhob yuav khoom noj khoom haus, thiab qhov ntawd yog nws. Ua ib qho kev npaj pluas noj rau lub lim tiam thiab cov npe khoom noj, khw raws li daim ntawv teev npe. Tom qab ntawd corny koj yuav tsis muaj cov khoom tsim kev puas tsuaj - thiab koj yuav hloov mus rau cov khoom noj kom raug. Zoo, yog tias kev tshaib kev nqhis dhau los ntawm koj sab nraum tsev - muab kev nyiam rau cov khoom noj txom ncauj zoo, nyeem cov khoom xyaw ntawm daim ntawv lo thiab xav txog seb nws puas tsim nyog noj.
Dai cov duab uas koj koom nrog kev noj qab haus huv. Saib thiab nyeem cov lus qhia ntxiv txog kev noj zaub mov kom raug - thiab maj mam rov tsim kho kom raug.
Pros ntawm kev noj zaub mov kom raug
Yog hais tias peb muab peb lub cev muaj txiaj ntsig tshuaj, tsis flavored nrog qab zib thiab additives, ces nws sai heev pib hais "ua tsaug" rau peb. Peb xav tias muaj zog thiab zoo siab, peb sawv tau yooj yim thiab luag ntxhi thaum sawv ntxov.
Nrog rau kev noj zaub mov kom raug, muaj tsawg dua ntawm kev tsim cov ntshav qab zib mellitus, kab mob plawv, ntshav siab, thiab lwm yam. Cov khoom tsim tau, kev ua haujlwm, lub siab xav, zoo li qub, thiab txawm tias qhov hnyav dhau mus. Cov hluas thiab kev noj qab haus huv tau khaws cia ntev dua.
Saib cov yees duab hauv YouTube
Dab tsi ua rau kev siv cov khoom tsis zoo?
Feem ntau cov khoom noj qab haus huv
Ua raws li koj tus kheej thiab pib xav txog yam khoom noj hnub no.