Khoom noj txom ncauj rau cov laus

Rau yuav luag txhua tus sim saib lawv qhov hnyav, xaiv cov khoom noj txom ncauj zoo yog qhov yuav nyuaj.

Txawm hais tias cov khoom noj txom ncauj tau tsim "cov duab tsis zoo," cov khoom noj txom ncauj tuaj yeem yog qhov tseem ceeb ntawm koj cov zaub mov noj.

Lawv tuaj yeem muab lub zog thaum nruab hnub lossis thaum koj qoj ib ce. Cov khoom noj txom ncauj zoo ntawm cov pluas noj kuj tseem tuaj yeem txo qhov koj tshaib plab thiab ua rau koj tsis txhob ua dhau sijhawm thaum noj mov.

Muaj ntau cov khoom noj txom ncauj rau koj xaiv, thiab yeej tsis yog txhua cov khoom noj txom ncauj tau noj zoo lossis yuav pab koj tswj koj qhov hnyav. Sim ua kom muaj kev txwv tsis zoo ntawm cov khoom txom ncauj uas tsis zoo uas koj nqa mus rau hauv tsev. Yog tias lawv tsis muaj, koj yog feem ntau yuav xaiv cov zaub mov zoo.

Yog tias koj tsis paub meej tias khoom txom ncauj zoo li cas, nyeem daim ntawv qhia Cov Lus Qhia Khoom Noj, uas muab cov ncauj lus qhia rau me me, calories, rog, sodium, thiab ntxiv cov suab thaj.

Ua tib zoo saib xyuas qhov kev pab loj rau ntawm daim ntawv lo. Nws yog qhov yooj yim noj ntau dua cov nyiaj no. Tsis txhob noj ncaj ntawm lub hnab, tab sis faib tawm ib qho kev pabcuam uas tsim nyog thiab muab lub thauv tawm ua ntej koj pib noj khoom txom ncauj. Zam cov khoom noj txom ncauj uas teev qab zib ua ib qho ntawm thawj ob peb cov khoom xyaw. Cov txiv ntoo yog cov khoom noj txom ncauj zoo, tab sis qhov loj me yog me, yog li koj khoom txom ncauj ncaj qha los ntawm lub hnab, nws yooj yim heev kom noj cov calories ntau.

Lwm yam los xav txog:

• Qhov loj ntawm cov khoom txom ncauj yuav tsum xav txog qhov kev tshuav zoo ntawm cov calories kom txaus rau koj, tab sis tseem tsis ntau dhau los pab txhawb qhov hnyav tsis txaus.
• Xaiv cov khoom noj uas tsis muaj rog thiab ntxiv qab zib thiab muaj fiber ntau thiab dej. Koj yuav noj kom tsawg dua cov calories tab sis nyob kom ntev dua. Qhov no txhais tau hais tias ib lub thaib yog ib qho khoom noj txom ncauj zoo tshaj lub hnab ntim.
• Tsom rau cov txiv hmab txiv ntoo, zaub, khoom noj txom ncauj tag nrho, thiab cov zaub mov muaj roj tsawg.
• Txwv txiav cov zaub mov thiab dej haus uas muaj qab zib ntxiv rau.
• Cov txiv hmab txiv ntoo tshiab yog qhov kev xaiv zoo dua li haus dej haus kua txiv. Cov zaub mov thiab dej haus uas teev muaj suab thaj los yog kua qab pob kws yog ib yam ntawm cov thawj cov zaub mov tsis yog cov khoom txom ncauj zoo rau lub cev.
• Khub cov protein nrog cov carbohydrate yuav pab tau cov khoom txom ncauj kom koj noj tau ntev tshaj plaws. Piv txwv li suav nrog kua txiv thiab cov txiv cheese, cov nplej zom nrog cov txiv laum huab xeeb, zaub ntug hauv paus thiab cov ntoo hummus, lossis cov kua mis yogurt thiab cov txiv tshiab.

Txiv hmab txiv ntoo thiab zaub yog qhov kev xaiv zoo rau cov khoom noj txom ncauj zoo. Lawv muaj cov vitamins thiab qis hauv calories thiab rog. Qee cov nplej zom zom thiab zom kom noj kom zoo ua cov khoom txom ncauj zoo.

Qee cov piv txwv ntawm cov khoom noj txom ncauj zoo yog:

• Txiv Apples (qhuav los yog txiav rau hauv wedges), 1 nruab nrab lossis ¼ khob (35 grams)
• Laj Tsawb, 1 nruab nrab
• Raisins, ¼ khob (35 grams)
• Txiv hmab txiv ntoo ua tawv (cov txiv hmab txiv ntoo qhuav puree) tsis ntxiv qab zib
• Carrots (carrots niaj zaus txiav rau hauv ib daim hlab, lossis me nyuam carrots), 1 khob (130 grams)
• Snap taum (cov taum pauv yog siv tau), 1.5 khob (350 grams)
• Neeg rau, 1 oz. (28 grams) (txog 23 almonds)
• Cov noob nplej qhuav tag nrho (yog tias tsis muaj piam thaj tsis yog ib qhov ntawm 2 thawj cov khoom xyaw), ¾ khob (70 grams)
• Pretzels, 1 oz. (28 grams)
• Txoj hlua cheese, 1.5 ooj. (42 grams)
• Qes-rog lossis tsis yog rog yogurt, 8 oz. (224 grams)
• Toasted whole-wheat English muffin
• Cov paj kws huab cua ntim, 3 khob (33 grams)
• Cov txiv lws suav los yog txiv quav ntswv nyoos, ½ khob (120 grams)
• Hummus, ½ khob (120 grams)
• Taub dag cov noob rau hauv plhaub, ½ khob (18 grams)

Muab cov khoom noj txom ncauj tso rau hauv cov thawv me me lossis hnab ntawv kom lawv yooj yim nqa hauv hnab ris lossis hnab ev khoom. Tso cov khoom noj txom ncauj rau hauv cov thawv pab koj noj qhov loj me. Npaj ua ntej thiab nqa koj cov khoom noj txom ncauj mus ua haujlwm.

Txwv cov khoom noj "qua ntxi-khoom noj" xws li cov khoom qab zib, khob noom, ncuav mog qab zib, ncuav qab zib, thiab ice cream. Txoj hauv kev zoo tshaj plaws kom tsis txhob noj cov zaub mov qua lossis lwm yam khoom noj txom ncauj uas tsis zoo yog kom tsis txhob muaj cov khoom noj no hauv koj lub tsev.

Nws tsis ua li cas thaum muaj khoom noj txom ncauj tsis zoo rau ib zaug. Tsis txhob cia tej khoom noj txom ncauj lossis khoom qab zib tsis zoo yuav ua rau muaj cov zais cov zaub mov no lossis xav kom noj ntau dhau. Qhov tseem ceeb yog qhov sib npaug thiab sib txig.

Lwm cov lus qhia:

• Hloov cov khaub noom khob noom nrog lub khob txiv hmab txiv ntoo.
• Muab cov khoom noj xws li khaub noom, kib, lossis mis nyuj khov uas nyuaj rau pom lossis ncav cuag. Tso cov dej khov nab kuab tso rau tom qab ntawm lub tub yees txias thiab hle rau ntawm lub txee siab. Txav mus rau cov khoom noj muaj txiaj ntsig zoo dua pem hauv ntej, ntawm qib muag.
• Yog tias koj tsev neeg noj khoom txom ncauj thaum saib TV, muab ib feem ntawm cov khoom noj tso rau hauv lub tais los yog ib lub tais rau txhua tus neeg. Nws yog ib qho yooj yim ua kom ncaj ncaj los ntawm pob.

Yog tias koj muaj kev nyuaj nrhiav cov khoom noj txom ncauj uas koj xav noj, tham nrog tus kws qhia kev noj zaubmov lossis koj tus neeg saib xyuas kev noj qab haus huv rau cov tswv yim uas yuav ua haujlwm rau koj tsev neeg.

Kev hnyav-poob - khoom noj txom ncauj; Noj zaub mov zoo - khoom noj txom ncauj

American Academy ntawm Khoom Noj Khoom Haus thiab Khoom Noj Hauv Tshuaj Noj website. Cov khoom noj txom ncauj zoo rau cov laus thiab cov hluas. www.eatrightpro.org/~/media/eatright%20files/nationalnutritionmonth/handoutsandtipsheets/nutritiontipsheets/smart-snacking-for-adults-and-teens.ashx. Nkag mus rau Lub Cuaj Hli 30, 2020.

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
• Kev Tswj Xyuas Nyhav