txheem
Tsis yog tag nrho cov rog pom zoo li "qhov muag" ntawm cov rog hauv cov hnyuv ntxwm.
Yog li ntawd, tib neeg noj ntau dua li qhov tsim nyog. Txhawm rau txiav txim siab koj tus kheej cov cai ntawm cov protein, rog thiab carbohydrates ib hnub, siv sijhawm ib pliag thiab siv peb lub laij lej ntawm cov khoom noj khoom haus.
Yuav ua li cas txiav txim siab cov khoom noj uas muaj rog tshaj plaws, tshwj tsis yog tias koj muaj qhov tshwj xeeb rhiab heev rau saj ntawm cov rog thiab yuav ua li cas txo nws cov nyiaj hauv cov zaub mov?
Yuav tshawb nrhiav cov calories ntxiv li cas?
Cov calories ntxiv tuaj yeem tau txais los ntawm cov rog - ob qho tib si cog thiab tsiaj - yog tias koj siv nws ntau dua li cov qauv pom zoo. Nutritionists pom zoo rau ib hnub tsis ntau tshaj 400 kcal ntawm rog - uas yog hais txog 40 grams los yog 8 teaspoons. Kev noj qab haus huv zoo tshaj plaws ntawm cov zaub thiab tsiaj rog - 3: 1.
Cov "rog" muaj calorie ntau ntau, tab sis muaj txiaj ntsig zoo - hauv 100 g ntawm cov roj ntses muaj 100 g rog nrog cov ntsiab lus calorie ntawm 900 kcal. Thiab nyob rau hauv 100 g nqaij npuas rog rog yog "tsuas yog" 82 feem pua thiab 730 kcal.
Qhov twg yog cov rog feem ntau?
| khoom | Muaj pes tsawg leeg hauv 100 g khoom | Muaj pes tsawg calories ntawm rog, kcal ib 100 g ntawm cov khoom |
| Zaub roj | 100 g / 20 hnub. diav | 900 |
| butter | 82g 16, h 5 po | 738 |
| Walnuts | 65 g / 13 hnub. diav | 585 |
| Nqaij npuas rog | 50 g / 10 am diav | 450 |
| Mis chocolate | 35 g / h 6 diav | 315 |
| Cheese ntau yam 70% rog | 70 g / 14 hnub. diav | 630 |
Qhov twg rog tsawg?
| khoom | Muaj pes tsawg leeg hauv 100 g | Muaj pes tsawg calories ntawm rog: kcal ib 100 g ntawm cov khoom |
| Qe mij | 3g 0, h 6 po | 27 |
| Nqaij qaib fillet | 3g 0, h 6 po | 27 |
| Cw | 3g 0, h 6 po | 27 |
| Cheese tsis muaj rog | 2% / 0,4 teev diav | 18 |
| Nqaij qaib mis | 2% / 0,4 teev diav | 18 |
| Mis 1,5% yog ' | 2 g / 0,4 teev diav | 18 |
| Blue fillets | 1g 0, h 2 po | 9 |
| Xam | 1g 0, h 2 po | 9 |
| Nqaij | 1 g / h 0,2 diav | 9 |
Cov rog zais
Cov rog ntau zais hauv cov khoom noj uas peb tsis tau xav txog yog rog: avocado, hnyuv ntxwm ("tsis muaj "qhov muag"!") lossis chocolate. Xws li cov rog zais tsis pom ib tug txiv neej tuaj yeem noj 100 thiab ntau dua grams tauj ib hnub.
| khoom | Ntau npaum li cas zais rog feem pua/teaspoons ib pab | Muaj pes tsawg calories los ntawm rog |
| Liab caviar hub 140 g | 15 g / 3 hnub. diav | 135 |
| Ntses salmon, 100 g | 12,5g 3, h 5 po | 157 |
| Nqaij npuas nqaij npuas 200 g | 60 g / 12 h diav | 540 |
| Smoked hnyuv ntxwm, 50 g | 25 g / 5 hnub. diav | 225 |
| Boiled hnyuv ntxwm, 250 g | 75 g / 15 hnub. diav | 675 |
| Ncuav mog qab zib nrog butter cream, 120 g | 45 g / 9 hnub. diav | 405 |
Yuav noj tsawg rog li cas?
- Rov qab cov zaub xam lav nrog ntuj yogurt tsis muaj txiv hmab txiv ntoo additives. Qhov kev hnav khaub ncaws no yuav hloov cov roj, uas ntxiv rau cov zaub nyoos ntau dhau - ib tablespoon ntawm ib qho kev pabcuam yog tib tus nqi rau tag nrho lub tais zaub xam lav.
- Tsis txhob mayonnaise nyob rau hauv zaub xam lav, kua zaub los yog casseroles. Nyob rau hauv "tus qauv" Provencal mayonnaise roj tsis tsawg tshaj li 67 feem pua, thiab "lub teeb" los yog kev noj haus mayonnaise yeej tsis muaj nyob, txawm tias cov uas koj ua noj hauv tsev, cov roj cov ntsiab lus tsis tsawg dua 45 g ib 100 g ntawm ntses. Nws yog qhov zoo dua los hloov mayonnaise nrog qaub cream. Feem ntau "tuab" qaub cream feem ntau tsis muaj ntau tshaj 30 feem pua ntawm cov rog.
- Ci nqaij thiab nqaij qaib nyob rau hauv qhov cub ntawm cov hniav nyiaj hniav kub los yog nyob rau hauv ntawv ci. Siv cov lauj kaub tais diav uas tsis muaj nplaum los yog lub lauj kaub ci. Ua ntej ntawm tag nrho cov koj tuaj yeem ua noj yam tsis muaj roj ntxiv, thiab qhov thib ob, vim muaj cov grooves tshwj xeeb ntawm qhov chaw kom sau cov roj ntws los ntawm cov zaub mov thiab tsis muab sijhawm rau lub phaj.
— Sim ua noj tsawg dua cheese. Tab sis cov tsev cheese tsis muaj rog, cheese thiab yogurt tuaj yeem noj txhua hnub. Tsis tas li ntawd, lawv yog ib qho ntawm cov calcium uas yooj yim digestible rau ib tug neeg ntawm txhua lub hnub nyoog.
- Muab rau txhua pluas su thib peb lossis noj hmo hauv ib lub lis piam ib ntses tais. Xaiv cov ntses marine nplua nuj nyob rau hauv fatty acids: mackerel, herring, salmon. Lossis tsawg rog dawb ntses thiab nqaij nruab deg - lawv muaj cov vitamins B: hake, cod, cws.
- Thaum ua noj nqaij qaib dawb nws ntawm daim tawv nqaij. Nyob rau hauv nws - yuav luag tag nrho cov rog yog muaj nyob rau hauv nws, thiab tsis muaj cov as-ham.
- Hloov los ntawm tag nrho cov mis nyuj rau skim. Cov txiaj ntsig kev sim qhia tau hais tias qhov saj ntawm cov mis nyuj muaj roj tsawg tsis yog phem dua li tus qauv, thiab cov rog hauv nws yog ob zaug tsawg dua.
- Soberly ntsuas cov nqi ntawm tsis pom rog heev hauv ice cream, chocolate, pizza lossis fries. Piv txwv li, nyob rau hauv ib lub sundae nrog chocolate muaj 20 grams roj ib 100 g noj, thiab nws tsuas yog peb lub pob! Thiab qab zib curd rog tuaj yeem nce thiab tag nrho cov nyiaj txhua hnub hauv 100 g ntawm cov khoom, uas koj tuaj yeem noj tau yooj yim rau Noj tshais. Muaj tsawg dua kev xaiv noj tshais.
- Boiled sausages thiab sausages, hloov nrog ib tug boiled los yog roasted daim ntawm nqaij nyug, nqaij nyug los yog qaib ntxhw. Ntau yam txuj lom thiab zaub seasonings yuav pab npaj ib lub tais ntsim uas tuaj yeem hloov tau cov khoom noj nqaij.
- Hloov cov cream hauv kas fes nrog mis nyuj tag nrho. Cov saj tsis puas, tab sis tsawg kawg yog ob zaug txo cov roj cov ntsiab lus hauv khob kas fes (hauv qab zib - 10 g rog ib 100 g, thiab cov mis nyuj rog - 5 g).
- Chocolate, ncuav thiab pastries hloov nrog marmalade, txiv hmab txiv ntoo jelly los yog marshmallows. Cov khoom no yuav luag tsis muaj rog. Tab sis tsis txhob hnov qab saib xyuas cov khoom qab zib, uas ua rau lub cev tsis muaj roj tsawg. Thiab nco ntsoov xyuam xim rau cov khoom xyaw - cov khoom no feem ntau muaj cov xim pleev xim thiab lwm yam khoom ntxiv uas tsis muaj txiaj ntsig zoo.
- Thaum koj tau xam koj cov qauv, kawm paub siv cov lus ntawm cov khoom noj hauv cov khoom noj. Koj tuaj yeem txheeb cov khoom los ntawm pawg thiab cov ntsiab lus rog: qis, nruab nrab, thiab siab (ntau tshaj 15 g rau 100 g khoom).
Los xaus. Lub cev xav tau cov rog, tab sis lawv cov kev siv yuav tsum nyob rau hauv ib qho me me thiab zoo dua ntawm txoj cai omega-3 thiab omega-6, muaj, piv txwv li, hauv cov roj txiv roj thiab cov ntses liab. Yog li ntawd, nws yog ib qho tsim nyog yuav tsum tau ua tib zoo saib xyuas seb muaj roj ntau npaum li cas rau ntawm lub phaj, sim kom tsis txhob muaj cov khoom noj rog dhau thiab cov khoom noj uas muaj cov rog zais, thiab nco ntsoov nco ntsoov lawv lub hnub nyoog.
Saib ib daim vis dis aus txog cov rog rog tab sis txawm tias cov zaub mov noj qab haus huv:
