15 Qhov Kev Ua Phem Ua Phem uas Ua Rau Lub Cev Muaj Zog
![UA KOM POJNIAM ZOO SIAB TOM TXAJ](https://i.ytimg.com/vi/AjN40bAH5VA/hqdefault.jpg)
Zoo Siab
- Xav Ua Ntej Koj Ua Ntej Ua Ntej
- Tsis txhob Fooled los ntawm Juice
- Sau ... Txoj Kev Noj Qab Nyob Zoo
- Koj muab rau hauv Temptation
- Tsis Rule Tawm Kas Fes
- Mus Yooj Yim ntawm Kas fes Add-Ons
- Npaj Npaj Thaum Kev tshaib plab
- Ua Tsaug Rau Ib Tsoom Phooj Ywg
- Tsis txhob txo nqi Vending Machine
- Npaj txhij mus ntsib ib tug Buffet
- Nco ntsoov No Mantra
- Tsis txhob cia siab rau Breakfast Bars
- Ceev faj ntawm Brunch Cocktails
- Yuav Tsum Ua Tshais
- Ntxiv ib khob ntawm H2O
- Ntsuam xyuas rau
![](https://a.svetzdravlja.org/lifestyle/15-breakfast-mistakes-that-cause-weight-gain.webp)
Peb paub noj tshais yog pluas mov tseem ceeb tshaj plaws ntawm hnub, tab sis peb yog dab tsi tsis txhob paub txog kev noj tshais thaum sawv ntxov tuaj yeem ua rau ntim tsis tau ntawm cov phaus! Peb sab laj nrog kws paub txog kev noj qab haus huv Dr. Lisa Davis, Tus Lwm Thawj Coj ntawm Kev Tshawb Fawb thiab Kev Kho Mob ntawm Medifast, kom nthuav tawm 15 ntawm qhov noj tshais loj tshaj plaws no-nos.
Xav Ua Ntej Koj Ua Ntej Ua Ntej
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Thaum cov neeg ua haujlwm nqa khoom noj, chaw ua haujlwm tuaj yeem dhau los ua cov khoom qab zib. Davis cov lus qhia? Nws hais tias "Nres, nyob nruab nrab, ua pa tob tob, thiab tsom mus rau koj lub hom phiaj kev noj qab haus huv," nws hais. Qhov twg yog qhov zoo dua: qhov saj ntawm muffin lossis qhov kev nkag siab txog koj lub hom phiaj?
Tsis txhob Fooled los ntawm Juice
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Tej zaum koj yuav xav tias gulping cia ib khob ntawm OJ yog ib txoj hauv kev zoo los pib koj lub hnub, tab sis ntau lub khw muag khoom tau ntim nrog qab zib. Davis hais tias "Kev noj qab haus huv ntawm cov kua txiv kab ntxwv yog ntau npaum li koj tuaj yeem nyem tawm ntawm ib lub txiv kab ntxwv," Davis hais. "Ib lub tswv yim zoo yuav yog kom muaj ib khob dej thiab noj cov txiv kab ntxwv nws tus kheej: Cov txiv hmab txiv ntoo tag nrho muab rau koj tag nrho cov vitamins thiab cov zaub mov ntawm cov kua txiv, nrog rau plab plab puv cov fiber uas tuaj yeem pab tiv thaiv kev tshaib plab thaum noj su."
Sau ... Txoj Kev Noj Qab Nyob Zoo
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Davis hais tias pancakes thiab waffles yog tsis muaj-tsis yog rau pluas tshais, tshwj xeeb tshaj yog thaum nrog qab zib qab zib. "Hloov chaw, sim ua cov nplej tag nrho lossis cov qhob noom xim kasfes, thiab sim kom tau qee cov protein hauv daim ntawv ntawm cov rog tsawg lossis tsis muaj rog tsis muaj mis nyuj, nqaij ntshiv, lossis qe dawb," nws hais. "Koj yuav hnov qab ntev dua."
Koj muab rau hauv Temptation
![](https://a.svetzdravlja.org/lifestyle/15-breakfast-mistakes-that-cause-weight-gain-3.webp)
Noj tshais pastries yog qab, tab sis thaum koj ntsib nrog kev kho thawj zaug thaum sawv ntxov, sim koj qhov zoo tshaj plaws los tiv thaiv. "Cov khoom noj qab zib, cov ncuav pastries, bagels, thiab cinnamon yob yog qhov txaus ntshai, tab sis lawv yuav ua rau muaj ntshav qab zib ntau ntxiv, ua raws li lub zog qis thiab kev tshaib kev nqhis, uas tuaj yeem ua rau cov khoom noj txom ncauj thaum sawv ntxov," Davis hais tias.
Tsis Rule Tawm Kas Fes
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Koj tsis tas yuav tso koj lub khob thaum sawv ntxov Joe, txawm tias koj tab tom vying rau kev noj qab haus huv. Davis hais tias "Tshwj tsis yog tias koj muaj kev nkag siab zoo rau caffeine lossis kev kho mob uas ua rau nws tsis tsim nyog haus nws, kas fes tuaj yeem yog txoj kev qab thiab ntuj tsim los txhawb koj txoj kev xav thiab koj lub hlwb ua haujlwm," Davis hais. "Yog tias koj xav tau ntau dua ib khob lossis ob mus rau thaum sawv ntxov, tej zaum koj yuav tsis tsaug zog. Kas fes tsis yog qhov hloov pauv rau zz tiag."
Mus Yooj Yim ntawm Kas fes Add-Ons
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Davis hais tias "Nws yog yam koj ntxiv rau kas fes uas tuaj yeem ntxiv phaus thiab ntiv tes," Davis hais. "Qaub qab zib, flavored syrups, whipped cream, thiab ib nrab-thiab-ib nrab yuav tig ib khob ntawm kas fes yooj yim mus rau hauv ib tug tiag tiag-calorie foob pob, thiab yog hais tias koj muaj ib los yog ntau tshaj txhua hnub, cov calorie ntau ntau yuav ntxiv me ntsis. qab zib thiab rog maj mam thiab ua haujlwm kom txaus siab rau koj cov dej haus thaum sawv ntxov ze rau 'liab qab' raws li koj tuaj yeem ua tau. "
Npaj Npaj Thaum Kev tshaib plab
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Yog tias koj nquag mus ua haujlwm thiab hla tshais, khaws cov khoom noj txom ncauj zoo. Davis hais tias "Tus yuam sij rau kev noj qab haus huv yog npaj ua ntej," Davis hais. "Nws ua rau kev txiav txim siab khaws cov khoom noj muaj txiaj ntsig, tsis muaj suab thaj tuaj tos kuv hauv koj lub tub rau khoom lossis hauv lub tub yees lub chaw ua haujlwm."
Ua Tsaug Rau Ib Tsoom Phooj Ywg
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Kev ua haujlwm ntawm txhua cov protein uas muaj roj tsawg, tag nrho txiv hmab txiv ntoo lossis zaub, thiab tag nrho cov qhob cij lossis cereal yog txoj hauv kev zoo kom tau txais koj lub cev thiab lub siab npaj rau qhov xav tau ntawm koj hnub. Txawm li cas los xij, koj yuav tsum paub tseeb tias pes tsawg calories uas koj noj thaum noj tshais ua haujlwm nyob hauv koj lub hom phiaj txhua hnub calories. "Tsis paub meej tias ib qho kev pab zoo li cas? Siv cov tswv yim no kom yooj yim nyob ntawm txoj kev.
Tsis txhob txo nqi Vending Machine
![](https://a.svetzdravlja.org/lifestyle/15-breakfast-mistakes-that-cause-weight-gain-7.webp)
"Txawm hais tias lawv muaj rog thiab calories ntau, ib txhais tes ntawm cov txiv laum huab xeeb los ntawm lub tshuab muag khoom yuav tsawg kawg muab qee cov protein thiab fiber ntau rau koj, uas yuav ua rau koj zoo siab ntev dua li donut yuav," Davissays. "Yog tias koj tuaj yeem ua tau, hla mus rau lub khw muag khoom yooj yim thiab lob ib qho tsis muaj piam thaj tsis muaj qab zib, ib txoj hlua cheese, tag nrho cov txiv hmab txiv ntoo, lossis ib qho protein me me."
Npaj txhij mus ntsib ib tug Buffet
![](https://a.svetzdravlja.org/lifestyle/15-breakfast-mistakes-that-cause-weight-gain-8.webp)
Koj tseem tuaj yeem txaus siab rau pluas mov txaus siab yam tsis ua rau koj tus kheej ua dag ntawm hnub so brunch buffet. Tsuas yog zam cov khoom xws li muffins, kua txiv hmab txiv ntoo cocktails, thiab khoom qab zib. "Pib qe, nqaij ntshiv (sim Canadian nqaij npuas kib tsis tu ncua), ntses salmon, veggies tshiab, thiab txiv hmab txiv ntoo," Davis hais.
Nco ntsoov No Mantra
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Davis hais tias "Muaj cov lus qub hais tias, 'Noj tshais zoo li huab tais, noj su zoo li tus huab tais, thiab noj hmo zoo li tus neeg pluag,'" Davis hais. Khaws cov lus hais no hauv siab txhua hnub, thiab koj yuav nyob ntawm koj txoj hauv kev kom poob phaus tsis muaj sijhawm!
Tsis txhob cia siab rau Breakfast Bars
![](https://a.svetzdravlja.org/lifestyle/15-breakfast-mistakes-that-cause-weight-gain-10.webp)
Granola thiab cov pluas tshais noj tshais feem ntau ua rau noj sai sai, tab sis ntau ntawm lawv muaj ntau calories ntau li cov khoom qab zib! "Feem ntau cov khoom lag luam granola yog cov ncuav qab zib oatmeal hauv kev zais, nrog cov suab thaj ntau dua li koj xav tau," Davis hais. "Ib me ntsis ntuj txiv laum huab xeeb butter rau ntawm lub khob cij tag nrho yog qhov zoo dua. Ua ob peb lub ncuav mog qab zib no ua ntej thiab khaws ib qho hauv koj lub tub yees tom tsev, thiab ib qho ntawm kev ua haujlwm."
Ceev faj ntawm Brunch Cocktails
![](https://a.svetzdravlja.org/lifestyle/15-breakfast-mistakes-that-cause-weight-gain-11.webp)
Seb koj nyob nraum noshing noj tshais los yog brunch, nco ntsoov koj thawj pluas noj ntawm ib hnub yuav tsum txhawb koj, tsis txhob tsoo koj tawm (thiab ntxiv cov calories ntau dhau)! Davis hais tias "Mus yooj yim ntawm cawv," Davis hais. "Qhov ounce ntawm vodka hauv koj Ntshav Mary ntxiv txog 100 calories."
Yuav Tsum Ua Tshais
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Txawm hais tias koj sawv zoo siab los ntawm yav tsaus ntuj hmo noj hmo, sim noj qee yam me me thaum sawv ntxov "Cov zaub mov hnyav nyob rau yav tsaus ntuj zoo li yuav ua rau koj lub plab zom zaws thiab tuaj yeem cuam tshuam nrog pw tsaug zog zoo," Davis hais. "Tab sis yog tias koj ua siab ntev ib ntus, nco ntsoov tias txawm tias koj tag kis sawv ntxov, koj tsis muaj zaub mov noj txij li thaum koj mus pw. , sim ib daim me me ntawm cov qhob noom xim kasfes ci thiab cov tshuaj yej kub, lossis qee cov kua txiv hmab txiv ntoo nrog cov mis tsis muaj rog tsawg. "
Ntxiv ib khob ntawm H2O
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Nws yog ib txwm muaj txiaj ntsig los suav nrog ib khob dej loj ua ib feem ntawm koj pluas tshais. Davis hais tias "[Dej yuav] haus dej rau koj thiab pab koj zoo siab thiab txaus siab," Davis hais.