Noj tshais zoo yog txoj hauv kev zoo tshaj plaws los pib koj lub hnub, tshwj xeeb tshaj yog tias koj cov zaub mov suav nrog cov zaub mov noj qab haus huv.
Noj tshais, raws li kws noj zaub mov Sarah Elder, yog koj lub luag haujlwm rau koj lub cev hmo ntuj dhau los. Thaum koj noj tshais noj qab haus huv, koj ntxiv lub zog, calcium thiab protein uas koj lub cev siv thaum koj tsaug zog hmo ntuj, raws li food.news.
Txawm li cas los xij, tsis yog txhua tus nyiam noj tshais thaum sawv ntxov. Cov ntaub ntawv qhia tau hais tias muaj kev sib txuas ntawm kev noj tshais thiab kev rog. Alexandra Johnston, tus xibfwb qhia txog kev tshawb xyuas qhov tsis qab los ntawm University of Aberdeen, piav qhia tias cov neeg uas noj tshais feem ntau muaj tus cwj pwm zoo, xws li kev tawm dag zog tsis tu ncua thiab txiav luam yeeb.
Kev tshawb fawb qhia tias kev noj tshais muaj txiaj ntsig zoo rau kev noj qab haus huv thiab kev noj qab nyob zoo thiab ua rau muaj kev txo qis hauv lub cev qhov hnyav (BMI). Cov ntaub ntawv kuj tseem qhia ntxiv tias koj zoo li yuav hlawv calories ntau dua thawm hnub yog tias koj noj tshais. Ntawm qhov tod tes, hla kev noj tshais cuam tshuam nrog kev hlawv cov calories tsawg dua txhua hnub, uas yog npau suav phem rau cov uas tab tom nrhiav kom poob phaus.
3 cov lus qhia rau pluas tshais noj qab haus huv
Noj cov protein tsis muaj roj
Txo koj cov kev noj cov nqaij deli thiab noj ntau taum, qe, ntshiv nqaij nyuj thiab nqaij npuas, legumes, nqaij qaib, nqaij nruab deg, thiab cov khoom noj siv mis tsis muaj qab zib xws li yogurt.
Tsis txhob noj zaub mov qab zib
Cereals, bagels, tuav, muesli, thiab kua txiv feem ntau muaj cov suab thaj ntxiv, uas tuaj yeem ua rau lub zog cuam tshuam thiab ua phem rau thaum hnub kawg. Hla cov dej qab zib uas muaj suab thaj xws li dej kas fes thiab tshuaj yej.
Noj txiv hmab txiv ntoo thiab zaub ntau
Ntxiv cov zaub seem rau cov qe rau cov neeg tsis noj nqaij omelette. Yog tias koj maj nrawm, noj cov txiv hmab txiv ntoo tshiab. Noj cov zaub mov uas muaj fiber ntau rau pluas tshais yuav pab koj kom puv sijhawm ntev.
Noj tshais zoo sib xyaw ua ke rog, fiber, carbohydrates, thiab protein. Cov mis no yuav pab koj zoo siab thiab muaj zog txhua hnub.
Cov khoom noj tshais zoo tshaj plaws
Tag nrho grain ci
Cov nplej tag nrho muaj cov khoom antioxidant thiab tseem muaj cov zaub mov xws li calcium, hlau, potassium, magnesium, thiab zinc, uas yog qhov tseem ceeb rau kev tiv thaiv kab mob thiab lub plawv. Tsis tas li ntawd, cov vitamins B los ntawm tag nrho cov nplej pab lub cev hloov zaub mov rau hauv lub zog.
Avocado
Avocados muaj cov khoom noj muaj fiber ntau, cov rog hauv lub plawv, thiab dej ua rau koj muaj kev noj qab haus huv. Qhov no pab tiv thaiv overeating thaum so ntawm hnub. Avocados kuj muaj cov rog tsis txaus, uas yuav pab txo qis kev pheej hmoo ntawm ntshav qab zib, kab mob plawv, thiab mob qog noj ntshav hauv lub neej.
tsawb
Cov txiv hmab txiv ntoo no muaj cov tshuaj fiber ntau, uas tuaj yeem txo cov roj cholesterol hauv lub cev los ntawm kev tshem nws tawm ntawm txoj hnyuv thiab tiv thaiv nws tawm hauv cov ntshav thiab txhaws cov hlab ntshav.
berries
Ib khob ntawm blueberries muaj cuaj grams fiber ntau thiab 50 feem pua ntawm koj cov vitamin C xav tau, rau tag nrho 60 calories. Lwm cov txiv hmab txiv ntoo, xws li blackberries, raspberries, thiab txiv pos nphuab, muaj cov tshuaj tiv thaiv kab mob uas tiv thaiv kev puas tsuaj ntawm tes. Ua kom koj cov txiv hmab txiv ntoo nce ntxiv tuaj yeem pab tiv thaiv cov hlab ntsha los ntawm cov quav hniav phem thiab txhim kho cov ntshav ntws.
Dub tshuaj yej lossis kas fes
Kev tshawb fawb pom tias cov tshuaj antioxidant thiab caffeine nyob rau hauv cov tshuaj yej tsis muaj qab zib thiab kas fes tuaj yeem muab ntau yam txiaj ntsig, xws li txo qis kev pheej hmoo ntawm tus kab mob thiab pab tswj kev hnyav.
qe
Qe yog cov khoom noj uas muaj cov vitamins A, D thiab B12. Ib lub qe muaj yim grams ntawm cov protein, uas koj lub cev xav tau rau cov ntshav qab zib, pob txha thiab tawv nqaij. Txij li thaum koj lub cev siv sijhawm ntev dua los ua cov protein metabolism, nws kuj ua rau koj xav tias puv sijhawm ntev.
Ceev thiab txiv laum huab xeeb
Ob-diav ua haujlwm ntawm cov txiv laum huab xeeb muaj yim grams ntawm cov protein thiab lub plawv-noj qab haus huv tsis muaj roj. Kev tshawb fawb qhia pom tias feem ntau cov txiv ntoo thiab txiv laum huab xeeb muaj feem cuam tshuam nrog kev pheej hmoo qis ntawm cov kab mob ntev thiab poob phaus lossis kho. Yuav cov txiv ntseej ua nrog tsuas yog txiv ntseej thiab ntsev, nrog tsawg dua 140 mg ntsev ib zaug.
oat
Oats yog nplua nuj nyob hauv fiber ntau, cog cov protein thiab muaj cov vitamins B, thiab cov zaub mov tseem ceeb xws li calcium, iron thiab magnesium. Oats pab txo koj cov kev pheej hmoo mob plawv vim tias lawv tseem muaj cov hu ua beta-glucan, uas txhim kho cov qib roj cholesterol. Txuas ntxiv, Beta-glucan tuaj yeem noj koj lub cev probiotics lossis kab mob "zoo" thiab pab kom lawv muaj sia, uas pab txhawb lub plab.
noob
Cov noob chia, flax noob, thiab noob hnav tuaj yeem muab ntxiv rau ua kom muaj zog thiab khoom noj yooj yim. Cov noob yog qhov zoo tshaj plaws ntawm calcium, hlau, magnesium thiab zinc, uas yog qhov tseem ceeb rau ntxiv dag zog rau kev tiv thaiv kab mob. Lawv tseem muaj cov tshuaj fiber yaj, uas pab txo cov cholesterol thaum nce cov roj (cholesterol) zoo. Cov protein thiab fiber nyob hauv cov noob pab tiv thaiv kom txhob muaj cov ntshav qab zib ntau.
Noj pluas tshais noj qab nyob zoo txhua hnub los pab koj kom muaj kev noj qab haus huv ntev dua thiab tsis txhob noj zaub mov tsis zoo.
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Peb yuav nco, ua ntej lawm peb tau qhia dab tsi yuav tsum tau noj tshais raws li lub cim ntawm zodiac, thiab tseem qhia txog kev npaj tshais noj qab nyob zoo thiab noj qab haus huv - ntxig qe hauv avocado.