Kev ua lag luam noj qab nyob zoo

Cov kauj ruam tseem ceeb rau kev poob ceeb thawj, ua kom lub cev hnyav dua, thiab noj qab nyob zoo yog kawm paub yuav khoom noj zoo hauv lub khw. Qhov no yuav xyuas kom koj muaj cov kev xaiv noj qab haus huv nyob hauv tsev. Zam Txwm nqa cov chips lossis ncuav qab zib mus rau hauv tsev. Hloov chaw, tawm mus yuav ib qho khoom kho tsis zoo muab sijhawm ntau rau koj los txiav txim siab txog kev noj cov zaub mov. Nws yog qhov zoo rau cov khoom noj no hauv koj cov khoom noj, tab sis koj tsis xav noj lawv tsis nco qab.

Yog tias koj yuav ntau ntau los yog pob ntau ntawm cov khoom noj txom ncauj, faib nws ua qhov ntau thiab tsawg me me thiab khaws cov khoom uas koj yuav tsis siv tam sim ntawd.

TIV THAIV

Thaum koj yuav cov protein, xaiv:

• Cov nqaij qaib ntxhw hauv av lossis nqaij qaib thiab tawv nqaij qaib ntxhw lossis nqaij qaib mis.
• Cov nqaij ntshiv, xws li bison (twm) thiab cov nqaij ntshiv thiab nqaij nyug (xws li puag ncig, sirloin sab saum toj, thiab nyuj nyoos). Saib rau cov nqaij hauv av uas tsawg kawg 97% lean.
• Nqaij ntses, xws li ntses liab, ntses ntses, ntses ntses, taum ntses, tilapia, thiab ntses.
• Tsawg-rog lossis cov khoom noj siv mis tsis rog.
• Cov qe.
• Cov khoom sawv ntsug, xws li cov noob taum pinto, taum dub, taum raum, lentils, thiab taum garbanzo. Cov kaus poom taum yooj yim tab sis yog tias koj muaj sijhawm los npaj lawv los ntawm kev kos, cov taum qhuav yog qhov pheej yig dua. Saib rau cov khoom noj muaj ntsev tsawg nyob rau hauv.
• Soy proteins, xws li tofu lossis tempeh.

Txiv hmab txiv ntoo thiab tswv yim

Yuav cov txiv hmab txiv ntoo thiab zaub kom ntau. Lawv yuav pab koj thiab muab cov vitamins, minerals, thiab lwm yam as-ham uas koj lub cev xav tau. Qee cov lus qhia yuav:

• Ib lub txiv ntoo nruab nrab tsuas muaj 72 calories.
• 1 khob (130 gram) carrots tsuas muaj 45 calories.
• 1 khob (160 gram) ntawm kev txiav me me cantaloupe melon tsuas muaj 55 calories.
• Rau cov txiv hmab txiv ntoo hauv cov kaus poom, xaiv cov uas ntim rau hauv dej lossis kua txiv, tsis muaj kua qab zib, thiab tsis muaj qab zib ntxiv.

Cov txiv hmab txiv ntoo thiab zaub uas khov yuav yog cov kev xaiv zoo yog tias tsis muaj qab zib los yog ntsev ntxiv. Qee cov txiaj ntsig ntawm khov txiv hmab txiv ntoo thiab zaub suav nrog:

• Tuaj yeem yog cov khoom noj khoom haus zoo los yog qee zaum muaj txiaj ntsig zoo dua li tshiab yog tias tsis muaj cov kua ntses ntxiv.
• Yuav tsis mus sai li sai tau.
• Yooj yim los npaj. Cov hnab ntim khoom ntawm lub veggies uas khov khov hauv lub microwave tuaj yeem npaj txhij hauv hauv qab 5 feeb.

COG LOOG THIAB TOM NYEM

Xaiv cov qhob cij muaj txiaj ntsig, cereals, thiab nplej zom, xws li:

• Tag nrho cov mov ci thiab cov nqaij qaij (nyeem daim ntawv lo kom paub tseeb tias thawj cov sib xyaw ua ke yog nplej / tseem grain.)
• Tag nrho cov xua, 100% xua, thiab muab cov nplej ua kom txiav pov tseg (saib seb puas muaj cov zaub mov nrog yam tsawg 4 gram ntawm cov roj ib pluag noj.)
• Tag nrho cov nplej los yog lwm cov nplej muab nplej ua ke.
• Lwm yam nplej xws li millet, quinoa, amaranth, thiab bulgur.
• Rolled oats (tsis yog instant oatmeal).

Txwv cov qoob loo tsis zoo los yog cov khoom ua "hmoov dawb". Lawv muaj ntau dua rau:

• Ua kom muaj suab thaj thiab cov rog ntau, uas ntxiv cov calories.
• Txo cov roj carbon fiber ntau thiab cov protein tsawg.
• Tsis muaj cov vitamins, minerals, thiab lwm yam as-ham tseem ceeb.

Ua ntej koj yuav zaub mov rau lub lim tiam, xav txog koj lub sijhawm:

• Lub lim tiam tom ntej thiab koj yuav noj nyob qhov twg?
• Koj yuav muaj sijhawm ntau npaum li cas los ua noj?

Tom qab ntawd, npaj zaub mov noj ua ntej koj mus yuav khoom. Qhov no saib xyuas kom koj muaj dab tsi uas koj xav tau los ua qhov kev xaiv noj qab haus huv thawm lub lim tiam.

Ua daim ntawv yuav khoom. Muaj daim ntawv teev npe txo cov kev xav yuav thiab xyuas kom koj yuav tag nrho cov khoom xyaw uas koj xav tau.

Sim tsis txhob mus kav khw zaub mov thaum koj tshaib plab. Koj yuav xaiv cov kev xaiv zoo dua yog tias koj mus yuav khoom tom qab koj tau noj zaubmov lossis muaj khoom txom ncauj zoo.

Xav txog kev kav khw nrog txoj hauv kev zoo ntawm lub khw. Nov yog qhov chaw koj yuav pom cov khoom lag luam (tshiab thiab khov), nqaij, thiab khoom noj siv mis. Lub tsev ntawm sab hauv feem ntau muaj cov khoom noj uas tsis muaj roj ntau.

Kawm seb yuav nyeem cov Ntawv Qhia Yam Khoom Noj zoo li cas hauv pob zaub mov. Paub tias qhov luaj li cas kev pab loj npaum li cas thiab cov calories, cov rog, protein, thiab carbohydrates ib pluag noj twg. Yog tias ib lub hnab muaj 2 qhov kev pab thiab koj noj lub hnab tag nrho, koj yuav tsum nce cov calories, rog, protein thiab carbohydrate los ntawm 2. Cov neeg muaj mob tshwj xeeb yuav tsum tau them nyiaj ntxiv rau qee qhov ntawm daim ntawv lo. Piv txwv li, yog tias koj muaj ntshav qab zib, koj yuav tsum nco ntsoov cov gram ntawm cov carbohydrates hauv cov zaub mov. Cov neeg noj cov zaub mov zoo hauv lub plawv yuav tsum tau them sai sai rau cov ntsev thiab roj ntau ntau. Cov ntawv noj zaub mov tseem ceeb tam sim no suav nrog cov suab thaj ntxiv rau. Siv txoj kev paub no los ua cov kev xaiv zoo. Ob lo lus ntawm cov ntawv cim zaub mov uas tuaj yeem nkag siab yuam kev yog "ntuj" thiab "ntshiab." Nws tsis muaj qauv zoo rau kev siv cov lus no los piav qhia cov zaub mov.

Ob lo lus ntawm cov ntawv cim zaub mov uas tuaj yeem nkag siab yuam kev yog "ntuj" thiab "ntshiab."

Lwm cov lus qhia ntxiv rau kev nyeem cov ntawv cim thiab yuav cov zaub mov zoo yog:

• Xaiv cov tuna thiab lwm yam ntses kaus poom hauv cov dej, tsis txhob siv roj.
• Txheeb xyuas daim ntawv lo rau cov lus "hydrogenated" lossis "qee qhov hydrogenated" hauv cov npe ntawm cov khoom xyaw. Cov no yog cov tsis zoo trans fats. Qhov ze zog rau thaum pib ntawm daim ntawv cov lus no yog, ntau ntawm lawv cov zaub mov muaj. Daim ntawv lo yuav muab tag nrho cov ntsiab lus trans rog, thiab koj xav tau qhov no yuav xoom. Txawm hais tias cov khoom noj uas tau teev tias muaj pes tsawg lub txiv roj trans trans roj tej zaum yuav muaj qhov cim xeeb yog li koj tseem yuav tsum nco ntsoov saib cov npe khoom noj.
• Ua tib zoo nyeem daim ntawv lo ntawm cov zaub mov uas nws lees tias yog khoom poob phaus. Txawm hais tias cov lus no tau siv los, cov khoom noj yuav tsis yog kev xaiv zoo rau koj.
• Paub tias "Lite" thiab "teeb" txhais tau li cas. Lo lus "Lite" tuaj yeem txhais tau tsawg dua calories, tab sis qee zaum tsis tsawg dua. Tsis muaj qauv teeb tsa rau cov lus ntawd. Yog tias ib yam khoom hais tias "lub teeb," nws yuav tsum muaj tsawg kawg yog 1/3 tsawg dua calories ntau dua li cov zaub mov ib txwm muaj, tab sis nws kuj tseem yuav tsis yog hom zaub mov tsis muaj calorie lossis zaub mov zoo.

Kev pham - khoom noj khoom noj; Kev hnyav dhau - khoom noj khoom haus; Kev hnyav - khoom lag luam; Kev noj qab haus huv zoo - khoom noj khw

• Daim ntawv qhia daim ntawv qhia zaub mov rau cov qhob cij nplej
• Kev noj qab haus huv zoo

Gonzalez-Campoy JM, St. Jeor ST, Castorino K, li al. Cov chaw kho mob cov lus qhia txog kev noj zaub mov zoo rau kev tiv thaiv thiab kev kho mob ntawm cov kab mob metabolic thiab endocrine rau cov neeg laus: cosponsored los ntawm American Association of Clinical Endocrinologist / American College of Endocrinology thiab Obesity Society. Kev Ua Siab PhemCov. Xyoo 2013; 19 (Tus Muag Khoom 3): 1-82. PMID: 24129260 pubmed.ncbi.nlm.nih.gov/24129260/.

Hensrud DD, Heimburger DC. Khoom noj khoom haus cuam tshuam nrog kev noj qab haus huv thiab kab mob. Hauv: Goldman L, Schafer AI, eds. Goldman-Cecil TshuajCov. 26th ed. Philadelphia, PA: Elsevier; 2020: cha 202.

Tebchaws Meskas Cov Khoom Noj thiab Tshuaj Yeeb Tshuaj (FDA) lub vev xaib. Ntaus cim khoom noj & khoom noj khoom haus. www.fda.gov/food/food-labeling- Kev noj haus tsis zoo. Hloov kho Cuaj hlis 18, 2020. Nkag mus Lub Cuaj Hlis 30, 2020.

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.

• Kev noj haus