Cov nplej dawb los yog nplej xim av, almonds los yog walnuts, butter lossis sesame roj, muaj ntau yam khoom noj txom ncauj. Kev xaiv zoo, raws li cov ntaub ntawv, nkag siab txog cov khoom xyaw ntawm cov tais diav thiab cov roj uas peb siv, yuav pab tsis tau tsuas yog saib xyuas qhov hnyav, tab sis kuj zam ntau yam kab mob. Nutritionists thiab kws kho mob tau teeb pom kev rau qee cov lus nug uas nquag nug.
Almonds los yog walnuts?
Tus kws tshawb fawb Joe Vinson, PhD, University of Scranton, Pennsylvania, hauv ib daim ntawv rau American Chemical Society, California, sau tias: “Walnuts zoo dua li almonds, pecans, pistachios thiab lwm yam txiv ntoo. Ib txhais tes ntawm walnuts muaj ob zaug ntau dua antioxidants zoo li lwm cov txiv ntoo uas nquag noj. "
Rau cov tib neeg txhawj xeeb tias noj cov rog thiab calorie ntau ntau yuav ua rau lawv rog, Vinson piav qhia tias cov txiv ntoo muaj cov rog polyunsaturated thiab monounsaturated fatty acids, tsis yog vascular-clogging saturated fats. Nyob rau hauv cov nqe lus ntawm calorie ntau ntau, txiv ntseej puv koj sai heev, uas tiv thaiv koj los ntawm overeating.
Cov kws tshawb fawb tau pom tias cov txiv hmab txiv ntoo tsis qab ntsev, nyoos, lossis cov txiv ntoo toasted muaj txiaj ntsig zoo hauv kev tswj cov ntshav qabzib thiab qib lipid thiab tuaj yeem siv rau ntshav qab zib yam tsis muaj qhov hnyav.
Tab sis txawm tias cov kws kho mob qee zaum tsis pom zoo txog cov txiv ntoo twg yog qhov zoo tshaj plaws. Kev ntsuam xyuas almonds yog cov txiv ntoo noj qab haus huv tshaj plaws piv rau lwm tus vim tias lawv muaj MUFAs (monounsaturated fatty acids), Dr. Bhuvaneshwari Shankar, tus thawj coj noj haus thiab tus lwm thawj coj (Dietetics) ntawm Apollo Hospitals Group, hais tias: “Almonds zoo rau lub plawv thiab zoo rau cov neeg hnyav saib xyuas thiab cov neeg mob ntshav qab zib. " Muaj tsuas yog ib qho lus ceeb toom: koj yuav tsum tsis txhob noj ntau tshaj plaub lossis tsib almonds ib hnub, vim tias lawv muaj calorie ntau ntau.
Butter lossis txiv roj roj?
Qhov tseem ceeb yog qhov peb ua noj nrog. Txawm hais tias nws muaj peev xwm ua noj tsis muaj roj, tib neeg tseem siv roj kom tsis txhob poob qab. Yog li cov roj twg yog qhov zoo tshaj?
Dr. Namita Nadar, Chief Nutritionist, Tsev Kho Mob Fortis, Noida, hais tias: “Peb yuav tsum noj cov rog kom txaus, yog li peb yuav tsum ceev faj txog cov roj uas peb noj. Cov roj (tshwj tsis yog txiv maj phaub thiab xibtes) muaj kev noj qab haus huv ntau dua li cov tsiaj rog (butter lossis ghee) ntawm lub plawv thiab lub hlwb.
Cov tsiaj rog muaj ntau dua nyob rau hauv cov roj saturated, uas tau cuam tshuam nrog nce qib lipoprotein tsawg, roj cholesterol, hom 2 mob ntshav qab zib, thiab kab mob plawv.
Tag nrho cov roj muaj ntau cov roj saturated, monounsaturated fats, polyunsaturated fats. Peb feem ntau tau txais ntau dhau omega-6 fatty acids thiab tsis txaus omega-3 fatty acids. Peb yuav tsum ua kom peb tau txais cov roj ntsha monounsaturated siv cov roj txiv roj thiab roj canola, thaum txo peb cov pob kws, taum pauv thiab cov roj safflower, uas muaj cov roj omega-6 fatty acids ntau. "
Dr. Bhuvaneshwari hais tias: “Ib qho sib xyaw ntawm ob cov roj, xws li roj sunflower thiab mov roj, muaj cov roj fatty acids sib xyaw ua ke zoo heev. Kev coj ua qub ntawm kev siv cov roj noob hnav kuj zoo, tab sis tus neeg laus yuav tsum tsis txhob haus ntau tshaj plaub lossis tsib teaspoons ib hnub. "
Jam los yog citrus jam?
Preserves thiab jams yog nrov heev rau pluas tshais thiab tej zaum cov me nyuam noj ntau heev. Qhov kev txiav txim rau cov khoom no yog dab tsi?
Dr. Namita hais tias: “Ob qho jam thiab jam yog tsim los ntawm tag nrho cov txiv hmab txiv ntoo (qee zaum jam yog tsim los ntawm zaub), qab zib thiab dej, tab sis citrus jam muaj citrus peels. Nws muaj cov suab thaj tsawg dua thiab cov khoom noj muaj fiber ntau, yog li citrus jam yog noj qab nyob zoo dua jam. Nws muaj ntau cov vitamin C thiab hlau, yog li nws tsis zoo rau koj cov zaub mov ntau dua li jam. "
Raws li Dr. Bhuvaneshwari, ob qho tib si jam thiab jam muaj cov suab thaj txaus uas cov neeg mob ntshav qab zib yuav tsum tsis txhob noj lawv. "Cov neeg uas saib lawv qhov hnyav yuav tsum noj kom zoo, ua tib zoo saib xyuas cov calories," nws hais ntxiv.
Soy los yog nqaij?
Thiab tam sim no dab tsi yog qhov tseem ceeb rau cov neeg noj nqaij kom paub. Soy protein piv rau cov nqaij liab li cas? Thaum cov vegans, cov neeg noj nqaij, thiab cov neeg noj zaub mov sib cav txhua lub sijhawm, Harvard Public Health Institute hais tias ob qho tib si soy thiab nqaij protein muaj qhov zoo thiab qhov tsis zoo, thiab cov tsiaj txhu thiab cov nroj tsuag cov protein feem ntau yuav cuam tshuam rau lub cev.
Hauv kev pom zoo ntawm cov kua mis yog tias nws muaj cov amino acids tseem ceeb, tso cai rau koj los hloov cov nqaij thiab txo qhov kev pheej hmoo ntawm cov kab mob plawv thiab cov roj cholesterol. Raws li rau cov nqaij, vim cov hemoglobin muaj nyob rau hauv nws, hlau yog yooj yim dua absorbed, qhov no contributes rau tsim ntawm lub cev cov ntaub so ntswg.
Txawm li cas los xij, muaj qhov tsis zoo: kua txiv hmab txiv ntoo tuaj yeem ua mob rau cov thyroid caj pas, thaiv kev nqus ntawm cov zaub mov thiab cuam tshuam nrog kev nqus ntawm cov protein. Cov nqaij liab, nyob rau hauv lem, tuaj yeem ua rau mob plawv, tsis muaj calcium ntau, thiab ua rau lub raum tsis zoo. Txhawm rau kom tau txais cov amino acids koj xav tau, cov nqaij zoo tshaj plaws yog cov ntses thiab nqaij qaib. Tsis tas li ntawd, txo cov nqaij noj yuav pab kom tsis txhob noj cov rog ntau dhau. Qhov tseem ceeb tshaj plaws yog moderation.
Dawb los sis xim av?
Raws li rau cov khoom tseem ceeb: hom mov twg muaj - dawb los yog xim av? Thaum cov nplej dawb yeej nyob rau sab nraud, hais txog kev noj qab haus huv, nplej xim av yog qhov tseeb yeej. “Cov neeg mob ntshav qab zib yuav tsum nyob deb ntawm cov nplej dawb. Cov nplej xim av muaj fiber ntau vim tias tsuas yog cov husk tshem tawm thiab cov bran tseem tshuav, thaum cov nplej dawb polished thiab cov bran raug tshem tawm, "hais tias Dr. Namita. Fiber ua rau koj xav tias tag nrho thiab pab koj kom tsis txhob overeating.
Kua txiv: tshiab los yog hauv thawv?
Thaum lub caij ntuj sov peb txhua tus lean ntawm cov kua txiv hmab txiv ntoo. Cov kua txiv hmab txiv ntoo twg zoo dua: freshly squeezed los yog tawm ntawm lub thawv? Dr. Namita hais tias: “Cov kua txiv tshiab, nyem los ntawm cov txiv hmab txiv ntoo thiab zaub thiab noj tam sim ntawd, muaj cov enzymes muaj sia, chlorophyll thiab cov dej organic, uas ua rau lub hlwb thiab cov ntshav ua rau dej thiab oxygen sai heev.
Ntawm qhov tsis sib xws, cov kua txiv hmab txiv ntoo poob feem ntau ntawm cov enzymes, cov khoom noj muaj txiaj ntsig ntawm cov txiv hmab txiv ntoo poob qis, thiab cov xim ntxiv thiab cov suab thaj ua kom zoo tsis zoo. Cov kua txiv hmab txiv ntoo los ntawm cov zaub thiab zaub nplooj ntsuab muaj kev nyab xeeb dua vim lawv tsis muaj txiv hmab txiv ntoo qab zib. "
Txawm hais tias qee lub khw muag cov kua txiv hmab txiv ntoo tsis muaj qab zib ntxiv, Dr. Bhuvaneshwari qhia, "Cov kua txiv hmab txiv ntoo tshiab yog qhov zoo dua rau cov kua txiv hmab txiv ntoo vim tias tom kawg tsis muaj fiber ntau. Yog tias koj xav tau kua txiv hmab txiv ntoo, xaiv cov kua txiv hmab txiv ntoo, tsis yog lim. "