Cov khoom txaus siab tsis tas yuav siab - calorie ntau ntau, thiab txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau poob phaus, koj yuav tsum ua raws li cov lus pom zoo. Lawv muab qhov kev xav ntawm satiety rau lub sijhawm ntev, uas txhais tau hais tias cov khoom noj txom ncauj thiab cov calories uas koj haus yuav raug txo.
Qos
Ib qho qos yaj ywm nruab nrab muaj 161 calories, thiab los ntawm ntim qhov no twb yog ib feem peb ntawm cov tais diav. Qhov no yog cov khoom txaus siab tshaj plaws, nws ua rau lub siab xav satiety ntau dua li ib qho ntawm cov qhob cij dawb. Yog tias koj tsis kib qos yaj ywm, tom qab ntawd qhov no yog qhov khoom noj muaj txiaj ntsig zoo, muaj cov vitamins.
Oatmeal
Qhov no yog cov khoom noj muaj txiaj ntsig zoo tshaj plaws, nws cov lus hauv caloric ib 50 grams (cov khoom qhuav) tsuas yog 187 calories. Tsis tas li ntawd, oatmeal muaj cov txiaj ntsig zoo rau kev ua haujlwm ntawm lub plab zom mov thiab ua rau koj cov metabolism. Xaiv cov ntau yam uas yuav tsum tau siav ntev li ntev tau - nws nyob hauv oatmeal no tias feem ntau cov vitamins thiab cov zaub mov muaj nyob.
Durum nplej nplej
Cov nplej zom tau ntev tau lees paub tias yog cov khoom noj muaj roj-qhov ntawm qhov ntev ntawm cov carbohydrates uas muab lub zog rau ob peb teev. Yog tias koj tsis ntxiv cov roj lossis ntses, koj tuaj yeem noj lawv txhua hnub - muaj 172 calories pab rau 50 gram ntawm cov nplej zom qhuav.
Nqaij nqaij, ntses, legumes
Cov khoom no tsis khaws cia rau hauv koj lub cev thiab tsis khaws cia. Qhov no yog qhov zoo tshaj plaws ntawm cov proteins, tsis muaj cov leeg nqaij ua haujlwm zoo thiab lub zog ntawm lub zog yog tsis yooj yim sua. Yog li ntawd, yog tias koj xav kom muaj khoom noj txom ncauj ntau zaus - xav txog seb puas muaj nqaij, ntses thiab taum txaus hauv koj cov zaub mov?
qe
Ib lub qe muaj 78 calories, nrog rau cov vitamins thiab cov protein - protein - uas yuav pab kom koj lub siab xav ntev li ntev tau. Ntxiv 1 lub qe rau noj tshais - thiab feem ntau koj yuav zoo siab tuav kom txog thaum noj su. Los yog noj cov omelet thaum hmo ntuj es tsis txhob noj cov khoom noj muaj calories ntau thiab roj hmo.
Ntoo thuv ceev
Cov noob txiv qab no muaj cov roj ntsha zoo uas yuav txhawb lub plawv thiab pab koj lub siab. Ntawm tag nrho cov txiv ntoo, koj yuav tsum xaiv lawv yog tias koj xav ua kom koj lub cev zoo - 14 noob txiv ntoo muaj 95 calories.
Tsev cheese
Txawm tias tsis muaj rog dawb, nws tau nqus tau zoo thiab ua kom zoo txaus, tsis tso cai rau lub cev kom zoo dua. Tsev cheese muaj cov protein, cov rog, cov vitamins hauv nws, thiab muaj ntau txoj hauv kev los npaj nws lossis sau nws! Muaj 169 calories hauv 100 grams ntawm tsev cheese. Cov khoom no muaj cov protein, rog, vitamins, ntsev ntxhia thiab yog khoom noj khoom haus.
Mos cheese
Cheese zoo li feta lossis tshis cheese muaj cov kua qaub, uas ua rau lub siab ua kom satiety thiab ua rau lub cev ua haujlwm nyuaj rau zom nws, uas txhais tau tias siv nyiaj ntau dua. Tib yam linoleic acid kuj tseem muaj nyob hauv cov cheese ua, tab sis lawv yuav tsum tau noj kom zoo thiab nyiam dua me me.
Txiv kab ntxwv
Oddly txaus, txiv kab ntxwv yog tus thawj coj ntawm satiety ntawm txhua cov txiv hmab txiv ntoo thiab txiv hmab txiv ntoo citrus. Fiber, uas nws yog nplua nuj nyob hauv, muab kev xav ntawm satiety rau lub sijhawm ntev. Ib lub txiv hmab txiv ntoo nruab nrab nruab nrab muaj 59 calories.
Dark chocolate
Yog tias koj tsis tuaj yeem ua yam tsis muaj khoom qab zib, tom qab ntawd chocolate dub - ob peb plaub fab ntawm nws-yuav txig hniav qab zib los ntawm kev tawg thiab saturate ntau dua li lwm cov khoom noj qab zib. Yog lawm, ib daim 300-gram ntawm lub ncuav mog qab zib yuav tsis ntes nrog chocolate, tab sis nws siv yuav tsis tig mus rau hauv qhov hnyav ntxiv. Lub Cheebtsam ntawm chocolate zoo li ua rau qeeb plab zom mov-yog li qhov qis dua kev nqhis khoom noj. Muaj 170 calories nyob rau hauv 28 gram ntawm chocolate dub.