Khoom noj txom ncauj zoo

Khoom noj txom ncauj zoo rau cov tib neeg muaj kev noj qab haus huv: 10 pawg zaub mov ua kom sai sai rau kev tshaib plab

Txhawm rau kom muaj lub cev noj qab nyob zoo, kev zom zaub mov, thiab metabolism hauv, cov khoom noj khoom haus hais tias, koj yuav tsum tau noj ntau, tab sis tsawg dua. Txawm li cas los xij, cov khoom noj txom ncauj no yuav tsum muaj kev noj qab haus huv. Buns, pies, chips, thiab khoom qab zib yog cov kab ncaj qha rau cov phaus ntxiv. Cov khoom noj txom ncauj zoo rau lub cev tau li cas?

Cov cai khoom noj txom ncauj zoo rau noj

Vim li cas cov khoom noj txom ncauj thiaj li tseem ceeb rau peb kev noj qab haus huv? Cov phiaj xwm kev noj zaub mov zoo, uas suav nrog ob lossis peb pluas noj loj nyob rau ib hnub, tsis muaj sia. Peb cov poj yawm kwv tij neej tsa nyob deb heev yeej nrhiav tsis tau khoom noj ntau heev nyob rau ib lub sij hawm. Tau ntau pua txhiab xyoo, lub cev tau yoog raws li lub caij nyoog tsawg tab sis noj tsawg ntawm cov calories: hauv paus ntawm no, cov txiv puv tes ntawm cov txiv muaj. Qhov ntim ntawm peb lub plab yog me - tsuas yog li 0.5 litres thaum khoob. Tab sis peb nquag yuam nws kom ncab los ntawm kev noj ntau tshaj qhov tsim nyog. Tsuas yog vim peb muaj sijhawm kom tau txais kev tshaib plab zoo nkauj ntawm ob pluas noj. Raws li qhov tshwm sim, peb xav tau ntau thiab ntau cov zaub mov txhua lub sijhawm kom tau txais kev noj qab haus huv. Lub cev tsis yog tsuas yog tsis zoo rau koj daim duab. Nws zoo heev ua rau kev zom zaub mov thiab ua kom cov metabolism hauv qab.

Koj yuav tsum noj li ntawm rau zaug hauv ib hnub, nrog peb ntawm cov zaub mov no yuav tsum yog cov khoom noj me me. Koj tuaj yeem muaj lub teeb ci nyob nruab nrab ntawm noj tshais thiab su, ib qho khoom noj txom ncauj thaum tav su thiab noj hmo. Tom qab ntawv noj cov zaub mov zoo thiab ib nrab hnub rau ob teev ua ntej yuav mus pw. Yog li ntawd kom tsis txhob pov thiab tig txaj, npau suav ntawm lub qhaub cij. Txawm li cas los xij, nws yuav pab yog tias koj tsis hloov khoom noj txom ncauj rau koj cov zaub mov tseem ceeb.

Rau cov khoom noj txom ncauj, cov khoom noj txom ncauj uas muaj cov carbohydrates nrawm yog cov tsis tsim nyog kiag li - lawv saturate tam sim ntawd, tab sis tsis ntev. Khoom qab zib, mov dawb hmoov ci, khoom ci, thiab cov khoom noj txom ncauj zoo sib xws yog qhov me me tsis yog lub teeb, cov khoom noj txom ncauj zoo noj.

Qhov khoom noj txom ncauj zoo muaj protein ntau thiab muaj cov khoom noj ua ke uas yooj yim. Lawv cov ntsiab lus calorie tsawg tsawg. Txawm li cas los xij, lawv muab cov khoom siv hluav taws xob ntev ntev, txhim kho kev zom zaub mov, thiab txhawb cov leeg nqaij.

Cauj, yooj yim, nqaij: cov khoom noj rau cov khoom noj txom ncauj zoo

Peb tau muab tso ua ke ntawm ib qho kev xaiv siab tshaj 10 rau qhov khoom noj txom ncauj me me thaum ua haujlwm lossis tom tsev. Txhua tus ntawm lawv txawm tias tsis xav tau ua noj txhua lossis xav tau npaj me me.

Tuav

Lub cev muaj zog yog ob hom: qee qhov yog cereal. Qee zaum nrog qhov sib ntxiv ntawm cov txiv ntseej qhuav, txiv hmab txiv ntoo qhuav, txiv ntoo lossis ua chocolate dub. Hauv kev sib piv, lwm tus yog nyob ntawm cov txiv hmab txiv ntoo thiab txiv ntoo. Cov txiv ntoo thiab cov txiv ntoo ua kab yog qhov kev xaiv zoo tshaj plaws rau cov neeg ua haujlwm hauv chav ua haujlwm tshaib plab. Tab sis lawv zoo kawg nkaus rau cov neeg uas feem ntau nyiam ua si lub cev - cov neeg ncaws pob, cov neeg tuaj saib niaj zaus mus rau cov koom haum qoj ib ce. Ib yam li cov neeg ua haujlwm hauv huab cua ntshiab. Ob hom khoom noj ntawm kev noj qab haus huv yog qhov zoo thiab muaj kev xaiv zoo rau lub teeb khoom txom ncauj. Txawm li cas los xij, lawv yuav tsum tsis pub muaj piam thaj, flavours, dyes, thiab tshuaj muaj zog.

Muesli yog khoom noj txom ncauj zoo

Khoom noj txom ncauj zoo zoo. Lawv noj nyoos thiab ci - ob hom yog zoo meej nrog mis lossis kefir. Cov zaub nyoos kuj zoo rau kev ntxiv tshuaj kua txiv ntoo. Koj yuav zom cov ncuav ci zoo li ntawd. Ntuj muesli muaj fiber ntau, uas txhim kho txoj hnyuv ua haujlwm; lawv zoo tshaj plaws zaum thiab muaj cov vitamins. Txawm li cas los xij, tsis txhob yuam kev muesli nrog cornflakes - lawv yog cov zaub mov sib txawv. Flakes tsis ze li kev noj qab haus huv zoo vim tias lawv feem ntau muaj ntau cov roj cov zaub thiab cov suab thaj. Cov neeg uas muaj qhov hniav zoo nkauj tuaj yeem hais qhia ntawm ci muesli nrog zib ntab thiab txiv hmab txiv ntoo qhuav. Lawv yog cov caloric ntau dua li kev noj zaub mov, tab sis lawv muaj ib qho ntxiv cov vitamins thiab zaub mov ntxiv.

Neeg rau zaub mov uas txom ncauj zoo

Qhov no yog “superfood.” Yuav luag txhua cov txiv ntoo muaj cov koob tshuaj vitamins E thiab B3 ntau, ntau cov poov tshuaj, phosphorus, thiab magnesium. Lawv txhim kho kev nco, kev tsom xam, thiab kev ua tiav. Dhau li, txiv ntseej qis dua cov roj (cholesterol) txo qis, txo qhov kev pheej hmoo ntawm lub plawv nres, thiab muaj txiaj ntsig zoo rau qhov chaw mos. Tab sis nws yuav pab tau yog tias koj tau xyuam xim nrog cov khoom no. Cov txiv ntoo yog ntau nyob hauv cov calories, yog li koj yuav tsum tsis txhob noj ntau dua 10 gram nyob rau hauv ib zaug.

Txiv hmab txiv ntoo, berries

Thaum peb hais "khoom noj txom ncauj noj qab nyob zoo," peb feem ntau xav txog txiv hmab txiv ntoo lossis txiv hmab txiv ntoo. Tab sis ntawm no, peb yuav tsum tau ceev faj. Tau kawg, txhua cov txiv hmab txiv ntoo thiab txiv hmab txiv ntoo muaj kev noj qab haus huv, nplua nuj nyob hauv fiber, vitamins, thiab cov zaub mov. Txawm li cas los xij, qee qhov ntawm lawv, xws li txiv hmab txiv ntoo, txiv tsawb, figs, txiv nkhaus taw, persimmons, thiab txiv ntoo qab zib, muaj suab thaj ntau heev. Yog tias koj sim daws qhov rog dhau, koj yuav tsum txwv lawv. Ua tib zoo saib cov txiv hmab txiv ntoo uas muaj suab thaj qis: txiv kab ntxwv qaub, txiv duaj, txiv pos nphuab, txiv pos nphuab. Txiv hmab txiv ntoo, uas tau dhau los ua lub cim ntawm kev noj zaub mov zoo, kuj yog cov khoom muaj teeb meem: lawv muaj cov vitamins ntau, lawv nplua nuj nyob hauv hlau, thiab muaj fiber ntau, tab sis tib lub sijhawm, lawv muaj lub peev xwm ua kom qab los noj mov.

Cov zaub ntsuab uas yog khoom noj txom ncauj zoo rau lub cev

Tsis muaj kev txwv ntawm no! Celery stalks lossis zaub xam lav zaub yog ze rau cov khoom noj txom ncauj zoo tshaj plaws. Zaub, ob qho tib si nyoos thiab siav, muaj cov fiber ntau, cov vitamins, thiab cov tshuaj tiv thaiv kab mob. Lawv ua rau lub hnub nyoog hluas, pab tswj tus lej thiab txhim kho kev noj qab haus huv tag nrho. Cov zaub muaj txiaj ntsig tshaj plaws-uas yog, cov uas muaj cov ntsiab lus siab ntawm cov vitamins thiab nrog cov ntsiab lus calorie tsawg-suav nrog zaub paj, radishes, carrots, eggplants, tswb kua txob, zaub qhwv, zaub xas lav yog tias koj tsis xav noj zaub xam lav zaub ib txwm muaj. , grill zaub (kua txob, zucchini, eggplant, carrots, beets, taub dag, txiv lws suav zoo rau qhov no) thiab ua veggie qhaub cij nrog qhob cij tag nrho.

Tag nrho cov khoom ua qoob

Hais txog lub ncuav mov, cov qhob cij thiab cov txhuv ua noj ua haus yog tseem suav tias yog kev xaiv zoo rau cov khoom txom ncauj zoo. Cov lis nplej tsis puv tsis yog tsim los ntawm hmoov tab sis nquav, zuaj thiab txhuv nplej. Tsis muaj hmoov nplej, tsis muaj - hom phiaj - rog, cia poov xab lossis qe. Nws yog ib qho hnyav, khob cij me ntsis noo nrog cov qauv ntxhib. Lawv muaj cov nyiaj ntawm fiber ntau; tag nrho cov qoob loo ua kom cov paib ua kom lub cev ua kom zoo dua qub thiab lub xeev cov hlab ntsha, cov ntshav roj ntshav tsawg, muaj cov vitamins B, uas yog qhov tsim nyog, tshwj xeeb, rau kev ua haujlwm ntawm lub paj hlwb. Tab sis ua kom tsis muaj qhov yuam kev - qhov no tsis yog cov khoom noj muaj roj: 100 grams ntawm cov mov ci ntawd muaj 300–350 calories, thiab yog tias muaj txiv ntoo, noob, thiab cov txiv hmab txiv ntoo qhuav ntxiv, ces cov ntsiab lus hauv calorie tseem siab dua.

Tsis txhob to taub cov mis uas muaj wholemeal bread - lawv yog cov khoom noj sib txawv heev. Cov khob cij txhua tus muaj suab thaj, poov xab, thiab lwm yam khoom xyaw. Txawm li cas los xij, txawm tias nws muaj kev noj qab haus huv zoo dua li cov qhob cij dawb thiab ncuav, vim nws muaj ntau cov vitamins thiab fiber ntau.

Mis los ua khoom noj txom ncauj zoo

Ntuj yogurt, kefir, fermented ci mis nyuj, thiab lwm yam fermented mis nyuj cov khoom yog ib tug qab ntxiag lub teeb khoom txom ncauj: ntxiv - cov ntsiab lus ntawm calcium, lub tsev cov khoom ntawm cov hniav thiab cov pob txha. Lactobacilli, hauv kefir, pab tswj cov plab hnyuv microflora, tab sis koj yuav tsum tsis txhob cia siab rau lawv hauv kev sib ntaus tawm tsam dysbiosis. Tseem, kefir yog zaub mov, tsis yog tshuaj.

Mug-khoom qab zib

Mug-ncuav mog qab zib, lossis “ncuav mog qab zib mug,” yog ib hom khoom noj qab zib uas yog nrov heev ntawm cov neeg nyiam noj zaub mov zoo uas siv ncuav mog qab zib mug ua tshais, noj su yav tav su, lossis khoom noj txom ncauj. McGake ci hauv lub khob hauv tsuas yog tsib txog xya feeb hauv lub microwave. Tau kawg, cov khoom qab zib no muaj txiaj ntsig tsuas yog nws tau npaj tsis muaj qab zib thiab rog. Lub xub ntiag ntawm cov khoom qab zib hauv cov muaj pes tsawg leeg tso cai rau koj kom txaus siab rau cov khoom qab zib thiab tsis tau txais cov calories ntxiv. Daim ntawv qhia, uas twb dhau los ua ib txwm muaj, suav nrog tsev cheese muaj roj tsawg thiab mis (koj tuaj yeem siv yogurt lossis kefir), qe, txhuv hauv av ua hmoov (oat, linseed, mov, thiab ntxiv rau), ci hmoov, thiab qab zib hloov. Qee zaum cocoa, zib ntab, txiv ntseej, thiab txiv hmab txiv ntoo tau ntxiv. Feem coob ntawm cov neeg uas tau sim sim ci cov khoom qab zib noj no pom zoo tias cov txheej txheem ua noj yog ncaj. Qhov tseem ceeb yog tsis txhob hnov ​​qab ntxiv tag nrho cov khoom xyaw tseem ceeb. Muaj cov khoom sib xyaw ua tiav nrog cov khoom sib xyaw ua ke ntawm kev muag, uas yog qhov tsim nyog txawm rau cov neeg ua noj tshiab.

smoothie

Lawv dhau los ua neeg nyiam txog tsib txog xya xyoo dhau los. Txawm li cas los xij, lawv tau pib ua rau lawv ntau dua ua ntej - xyoo 1970, thiab hauv Asmeskas, tom qab kev txaus siab rau kev noj qab haus huv hauv lub neej, tib neeg tau qhib lub khw noj zaub mov zoo. Tsawg tus neeg nyiam zom cov carrots nyoos, tab sis lawv zoo nkauj dua nyob rau hauv daim ntawv ntawm cov qos yaj ywm. Yeej, zaub mov menyuam yaus yog tib yam smoothie. Smoothies yog qhov kev xaiv zoo rau cov uas tsis nyiam tshwj xeeb tshaj yog zaub thiab txiv hmab txiv ntoo zaub: nws tso cai rau koj los qhia rau hauv kev noj zaub mov zoo li cov zaub mov uas tsawg leej yuav noj ib yam li ntawd, piv txwv li, beets lossis celery. Qhov tseem ceeb tsis yog ntxiv cov kua qab zib, qab zib yogurt, lossis mis nyuj khov rau smoothies. Tsis txhob hnov ​​qab tias peb cov hniav thiab cov pos hniav xav tau lub zog tas mus li rau kev noj qab haus huv, uas tsis tuaj yog tias peb noj cov dej tas li.

Ib lub khob ntawm chicory nrog ib wedge chocolate

Roasted av chicory zoo ib yam li kas fes. Txawm li cas los xij, cov dej haus no muaj ntau cov txiaj ntsig: nws tsis muaj caffeine thiab tsis nce ntshav siab. Cov neeg haus kas fes feem ntau ntsib teeb meem ntshav siab, thiab haus dej ntau dhau ntawm kas fes (yog, qhov no yog qhov ua tau) feem ntau ua rau xeev siab, hloov pauv mus los, tshee tshee, txo qis kev paub, thiab pw tsis tsaug zog. Yog tias lub neej tsis zoo rau koj yam tsis muaj kas fes, haus cov dej haus zoo thaum sawv ntxov, thiab hloov nws nrog chicory thaum yav tav su. Ib khob ntawm chicory thiab ib qho me me ntawm cov qhob noom xim kasfes dub yog koob tshuaj antioxidants, cov zaub mov, thiab cov vitamins. Chicory tseem muaj inulin, ib yam khoom uas pab nqus calcium zoo dua thiab tswj kev noj qab haus huv microflora hauv plab thiab qhov hnyav ib txwm muaj.

Yog li, peb tau kawm tias cov khoom noj txom ncauj sai, yooj yim, cua, thiab noj qab nyob zoo! Qee lub sij hawm koj yuav tsum tau saib cov khoom uas tau paub ntev thiab tsis muaj txiaj ntsig ntawm kev mloog los ntawm lwm lub kaum sab xis - thiab lawv yuav yooj yim tuav thawj cov ntsiab lus ntawm koj cov tais diav uas koj nyiam. Koj kuj yuav tsum tau xyuam xim rau cov khoom noj uas tau lees paub "kev noj qab haus huv" thiab cov khoom noj zoo sib xws: qee zaum lawv cov txiaj ntsig tsis muaj dab tsi ntau tshaj li lus dab neeg.