Certified gastroenterologist Will Bulzwitz sau tseg tias cov neeg tsis noj nqaij feem ntau txo lawv txoj hauv kev poob phaus los ntawm kev noj zaub mov ntau dua los hloov cov tsiaj protein.
"Thaum nws los txog rau qhov hnyav nce ntawm cov neeg tsis noj nqaij noj, nws yog ib qho tseem ceeb kom paub tseeb tias feem ntau ntawm koj cov calories yog los ntawm cov khoom noj zoo, cov zaub mov tshiab," nws hais.
Yog tias koj tau tshem tawm cov nqaij los ntawm koj cov khoom noj thiab nce qhov hnyav, ntawm no yog cov laj thawj tshwj xeeb thiab kev kho rau qhov teeb meem.
1. Koj noj cov zaub mov tsis raug.
Thaum cov khoom tsiaj tsis yog ib feem ntawm koj cov khoom noj, hauv khw noj mov lossis tsev noj mov, koj yuav xaiv falafel tshaj nqaij qaib skewers. Thiab them rau nws.
Esther Bloom, tus sau ntawm Cavewomen Don't Get Fat, "Tsuas yog vim tias zaub mov ua tau raws li cov txheej txheem rau kev noj zaub mov tsis tau txhais hais tias nws noj qab nyob zoo," - Tau txais carbohydrates los ntawm tag nrho cov khoom noj uas yuav tsum tsis txhob muaj ntau tshaj tsib cov khoom xyaw, tshwj tsis yog tias nws yog tshuaj ntsuab thiab txuj lom. Noj qos yaj ywm qab zib, legumes, lentils, bananas, whole grain bread, hloov cov hmoov nplej dawb nrog chickpeas. Carbohydrates los ntawm tag nrho cov zaub mov tsis nce ntshav qab zib, lawv ua rau koj txaus siab rau ob peb teev. Thaum ib yam dab tsi hauv av, ua rau hauv hmoov, thiab tom qab ntawd ci, nws poob nws cov khoom noj muaj txiaj ntsig thiab ua rau cov ntshav qab zib nce siab, ua rau hnyav nce. "
2. Koj zam txiv hmab txiv ntoo thiab kua txiv hmab txiv ntoo.
"Ntau tus neeg sim nyob deb ntawm cov txiv hmab txiv ntoo vim lawv txhawj xeeb txog lawv cov ntsiab lus qab zib," Bloom sau tseg. "Tab sis cov txiv hmab txiv ntoo qab zib yog qhov zoo rau lub cev, tawm tsam qhov mob thiab tshem tawm lub siab thiab cov tshuaj hormones tsis txaus uas ua rau hnyav nce."
Tab sis Bloom pom zoo kom tsis txhob haus cov kua txiv hmab txiv ntoo, vim lawv poob lawv cov khoom noj muaj txiaj ntsig ib hnub tom qab ua tiav. Nws yog qhov zoo dua los npaj cov kua txiv hmab txiv ntoo hauv tsev thiab ntxiv zaub ntxiv rau nws. Esther pom zoo kom ntxiv celery rau txhua cov kua txiv hmab txiv ntoo tshiab raws li nws yuav pab zom cov zaub mov, tsis txhob mob plab, roj, reflux, thiab tau txais tag nrho cov as-ham. Thiab noj qab nyob zoo digestion yuav tsuas pab koj poob phaus.
3. Koj tsis noj cov protein txaus.
"Ib txoj kev tshawb fawb pom tau tias thaum cov neeg tsis noj nqaij ntxiv cov protein ntau rau lawv cov zaub mov kom 30% ntawm lawv cov calories txhua hnub los ntawm cov protein, lawv txiav 450 calories ib hnub twg thiab poob txog 5 phaus hauv 12 lub lis piam yam tsis tau ntxiv kev tawm dag zog ntxiv." , hais tias MD, kws kho mob gastroenterologist thiab tus sau ntawm Ask Dr. Nandi” (“Ask Dr. Nandi”) Partha Nandi.
Qhov zoo tshaj plaws ntawm cov nroj tsuag-raws li cov protein uas tseem nplua nuj nyob rau hauv satiating fiber muaj xws li legumes, lentils, quinoa, thiab cov txiv ntoo nyoos.
4. Koj sim nrhiav lwm txoj hauv kev rau nqaij
Tej zaum koj yuav raug ntxias kom sim taum paj los yog taum pauv nqaij thaum koj noj mov hauv tsev noj mov. Los yog koj tsuas yog nyiam yuav npaj cov nplej zom los yog cutlets. Tab sis cov khoom noj no tau ua tiav, nrog rau cov tshuaj ntxiv, qab zib, hmoov txhuv nplej siab, thiab lwm yam khoom xyaw tsis zoo. Tsis tas li ntawd, ntau cov nroj tsuag raws li kev hloov pauv ntau dua hauv calories, ntsev, thiab rog dua li lawv cov qauv qub.
5. Koj noj cov protein "qhuav".
Tej zaum koj tseem ua rau koj tus kheej ib qho omelet thiab ib qho yooj yim zaub xam lav los yog tsev cheese nrog txiv hmab txiv ntoo, piv txwv tias koj tau noj cov zaub mov noj qab nyob zoo. Alas, noj cov tsiaj protein xws li qe thiab mis nyuj thiab qee cov zaub uas tsis yog cov organic tuaj yeem ua haujlwm tawm tsam koj qhov hnyav.
Esther Bloom piav qhia tias cov tshuaj tua kab tsuag rau ntawm cov zaub mov tuaj yeem cuam tshuam koj cov tshuaj hormones thiab endocrine system. Nws yog ib qho tsim nyog sau cia tias feem ntau cov txiv hmab txiv ntoo thiab zaub hauv khw muag khoom muaj tshuaj tua kab. Tsiaj txhu hauv teb tsis pub pob kws thiab cov taum ntshiab, feem ntau lawv cov zaub mov yog cov nyom thiab cov tsiaj nyeg. Rau cov laj thawj no, Bloom tsis pom zoo kom ua raws li cov khoom siv tsiaj.
6. Koj xaiv cov khoom noj txom ncauj tsis raug.
Koj tsis tas yuav noj cov protein thaum noj khoom txom ncauj kom txaus siab thiab tswj cov ntshav qab zib. Sim noj cov txiv hmab txiv ntoo lossis zaub, uas sib npaug ntawm cov poov tshuaj, sodium, thiab qabzib thiab ua kom koj cov qog adrenal ua haujlwm. Thaum koj cov qog adrenal muaj kev ntxhov siab ntev, lawv tuaj yeem cuam tshuam koj cov metabolism thiab ua rau koj cov txheej txheem poob qis.
Thaum koj tau txais kev txhawb nqa khoom noj txom ncauj ntawm vegan butter lossis chocolate kis tau tus mob, kis tsawg kawg ib nrab ntawm koj cov ci ci nrog crushed avocado, hiav txwv ntsev, thiab ob peb txiv kab ntxwv slices. Los yog ua rau koj tus kheej ib qho zaub xam lav ntawm txiv kab ntxwv, avocado, spinach, qos yaj ywm qab zib, kale, thiab txiv qaub kua txiv rau khoom noj txom ncauj.
Yog tias koj xav mus kom ze rau qhov teeb meem ntawm kev poob phaus ntawm kev noj zaub mov tsis zoo, saib peb tsab xov xwm uas tuaj yeem tiv thaiv koj los ntawm kev poob phaus ntxiv.