Cov dej qab zib haus

Ntau cov dej qab zib muaj ntau hauv calories thiab tuaj yeem ua rau nce phaus, txawm tias nyob hauv cov neeg nquag. Yog tias koj xav tias nyiam haus yam qab zib, sim xaiv cov dej haus uas ua nrog cov qab zib tsis muaj qab zib (lossis tsis muaj piam thaj) rau cov khoom qab zib. Koj tuaj yeem ntxiv cov tsw qab rau cov dej ntshiab los yog seltzer nrog txiv hmab txiv ntoo tshiab, zaub, tshuaj ntsuab, lossis txaws ntawm kua txiv.

Haus cov dej qab zib uas muaj suab thaj ntau yuav ua rau koj cov calories kom tag nrho thiab yuav ua rau koj lub cev muaj ceeb thawj. Txawm hais tias cov dej haus no yog kua, lawv tuaj yeem ntxiv ntau calories rau koj qhov kev noj haus. Thiab, vim tias cov kua hauv koj lub cev tsis txhawm rau koj cov zaub mov ntau npaum li cas, koj yuav tsis noj tsawg dua koj li noj mov tom ntej. Piv txwv ntawm cov calories nyob rau hauv ib co dej qab zib nrov yog:

• 16-ooj (480 ml) latte nrog rau tag nrho cov mis muaj 270 calories.
• Lub 20-ooj (600 ml) lub taub dej hauv cov dej tsis muaj qab zib muaj 220 calories.
• Ib qho 16-ooj (480 ml) lub khob ntawm cov tshuaj pleev iced muaj 140 calories.
• Ib qho 16-ooj (480 ml) Hawaii Punch muaj 140 calories.
• Ib qho 16-ooj (480 ml) Dej Hiav Txwv Tshuaj Cran-kua cov kua muaj 260 calories.
• 16-ooj (480 ml) dej haus kis las muaj 120 calories.

Cov Lus Qhia Txog Kev Noj Noj Hauv Xeev 2020-20 pom zoo kom txwv cov piam thaj ntxiv kom tsawg dua 10% ntawm koj cov calories.Lub koom haum American Heart Association qhia tias feem coob ntawm cov poj niam neeg Asmeskas haus tsis ntau tshaj 6 diav, lossis li 100 calories, suab thaj ib hnub; rau cov txiv neej, nws yog 150 calories ib hnub twg, lossis li 9 diav. Nyeem cov khoom xyaw thiab saib xyuas cov dej haus uas muaj piam thaj ntau ntau. Qab zib tuaj yeem mus los ntawm ntau lub npe, suav nrog:

• Pob kws phoov
• Dextrose
• Fructose
• Siab fructose pob kws phoov
• Zib ntab
• Syrup
• Agave phoov
• Xim av nplej kua phoov
• Zais suab
• Evaporated pas nrig kua txiv

Txiv hmab txiv ntoo muaj ntau cov vitamins tseem ceeb thiab lwm yam khoom noj muaj txiaj ntsig, tab sis haus cov kua txiv hmab txiv ntoo ntau tuaj yeem ntxiv cov calories rau hauv koj cov zaub mov thiab tuaj yeem ua rau koj qhov hnyav nce.

12-ooj (360 ml) cov kua txiv kab ntxwv muaj li 170 calories. Yog tias koj twb tau txais cov calories ntau txaus los ntawm lwm cov zaub mov uas koj noj, ib qho ntxiv 170 calories ib hnub twg tuaj yeem nce ntxiv txog 12 txog 15 phaus (5.4 txog 6.75 kg) hauv ib xyoos.

Yog tias koj nyiam haus kua txiv, xav txog diluting nws nrog dej. Sim ua kom txo cov kua txiv rau 8 ooj (240 ml) lossis tsawg dua hauv ib hnub. Cov txiv hmab txiv ntoo tag nrho yog qhov kev xaiv zoo dua li cov kua txiv vim tias lawv muaj fiber ntau thiab tsis muaj qab zib ntxiv rau.

Cov dej kas fes koj muaj ntawm txoj kev ua haujlwm thiab thaum lub sijhawm so kas fes tuaj yeem ua kom ntau ntawm cov calories thiab cov rog rog, ntau dua yog tias koj yuav cov uas muaj kua qab zib, whipped cream, lossis ib nrab thiab ntxiv rau.

Tag nrho cov piv txwv no yog rau 16-ooj (480 ml) dej haus. Koj tuaj yeem yuav cov dej qab zib no hauv me thiab loj dua qub, thiab:

• Ib lub qab Frappuccino muaj ntau dua 250 calories. Nrog whipped qab zib, nws muaj ntau dua 400 calories.
• Ib lub nonfat mocha muaj 250 calories. Nrog whipped cream, nws muaj 320 calories.
• Ib lub mocha ua nrog rau mis nyuj thiab whipped cream muaj 400 calories.
• Lub latte ua nrog mis tag nrho muaj 220 calories. Nrog 1 tsw ntxiv nws, nws muaj 290 calories.
• Cov khaub noom chocolate uas muaj 2% mis muaj 320 calories. Nrog whipped cream ntxiv, nws muaj 400 calories.

Txo cov kas fes tsis tu ncua thiab ntxiv cov mis tsis rog lossis 1% mis lossis tsis muaj roj. Koj tuaj yeem xaj kom tau cov khaub noom tsis qab zib ua nrog mis nyuj. Siv cov khoom qab zib hloov yog tias koj nyiam koj lub kas fes qab zib.

Yog tias koj muaj tshwj xeeb haus kas fes tam sim no thiab tom qab ntawd, raws li cov lus qhia no yuav txo qis ntawm cov calories:

• Kev txiav txim me me raws li muaj. Hla cov nplawm whipped ntawm mocha lossis chocolate kub thiab txuag txog 100 calories.
• Cov dej qab zib thiab lwm cov kua qab ntxiv txog li 50 calories tauj ib diav. Hla nws yog tias koj tuaj yeem lossis thov lub server siv tsuas yog ib nrab ntau npaum li.

Nws yog ib qho tseem ceeb uas yuav tsum haus cov dej txaus kom lub cev siv dej. Mis mis lossis rog muaj roj yog cov tseem xaiv noj qab nyob zoo.

Qee cov dej haus xaiv uas muaj 0 calories yog:

• Dej
• Noj zaub mov qab zib
• Tiav dej nrog ntuj saj, xws li txiv qaub, txiv qaub, thiab txiv hmab
• Tiaj kas fes lossis tshuaj yej

Kev pham - cov dej haus uas muaj qab zib; Kev rog - dej qab zib; Kev noj qab haus huv - cov dej qab zib; Lub cev yuag yuag - dej qab zib haus

Academy ntawm Khoom Noj Khoom Haus thiab Khoom Noj Hauv Tshuaj Noj lub vev xaib. Cov lus qhia txog khoom noj khoom haus txog dej haus. www.eatright.org/health/weight-loss/tips-for-weight-loss/ kev tsis txaus siab-info-about- haus. Hloov Lub Ib Hlis 2018. Nkag mus rau Lub Cuaj Hlis 30, 2020.

Mozaffarian D. Khoom Noj Khoom Haus thiab kab mob plawv thiab ntshav qab zib. Hauv: Zipes DP, Libby P, Bonow RO, Mann, DL, Tomaselli GF, Braunwald E, eds. Braunwald's Plawv Lub Plawv: Phau Ntawv Qhia Txog Cov Tshuaj Mob plawvCov. 11th ed. Philadelphia, PA: Elsevier; 2019: chap 49.

Tebchaws Asmeskas Department of Agriculture thiab Asmeskas Lub Chaw Haujlwm Saib Xyuas Kev Noj Qab Haus Huv thiab Tib Neeg. Lus Qhia Kev Noj Haus rau Asmeskas, 2020-2025Cov. Thib 9 www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. Hloov kho thaum Lub Kaum Ob Hlis 2020. Nkag mus Lub Kaum Ob Hlis 30, 2020.

• Carbohydrates