21 -Hnub Kho Kom Zoo Dua - Hnub 14: Yuav Ua Li Cas Qab Zib Ntim Ntawm Pob

Zoo Siab

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Tus poj niam nruab nrab noj 31 khob suab thaj ib hnub (ze li ob feem peb ntawm ib khob lossis 124 grams); feem ntau ntawm nws los ntawm kev ntxiv cov qab zib, pom nyob hauv txhua yam los ntawm flavored yogurt mus rau maple phoov koj nchuav rau ntawm koj cov pancakes. Tsis zoo li cov suab thaj ib txwm muaj nyob hauv cov txiv hmab txiv ntoo thiab lwm yam khoom noj, xws li mis nyuj, cov khoom qab zib no muab calories tab sis tsis muaj cov vitamins, minerals, lossis fiber ntau. Nutritionists hais tias koj yuav tsum tsis txhob ntau tshaj 10 feem pua ​​​​ntawm koj cov calories txhua hnub los ntawm cov suab thaj ntxiv, uas txhais tau tias tsis pub ntau tshaj li 9 teaspoons (36 grams) ib hnub twg. Txhawm rau kom tau txais koj cov khoom noj raws li kev tswj hwm:

• Nyeem cov ntawv lo ntawm cov khoom koj nyiam
  Thaum nws los txog rau cov ntaub ntawv qhia txog zaub mov noj, cov piam thaj ib txwm muaj nyob hauv cov zaub mov tau sib xyaw ua ke nrog cov suab thaj ntxiv, yog li koj yuav tsum nyeem cov npe khoom xyaw. Ib qho laj thawj uas tib neeg haus cov khoom qab zib ntau ntau yog vim lawv tsis paub tias, ntxiv rau cov khoom dawb, cov kua txiv hmab txiv ntoo uas muaj fructose, cov hmoov nplej xim av, zib ntab thiab fructose yog txhua qhov chaw ntawm cov calories khoob. Nco ntsoov tias tsis muaj leej twg qab zib zoo dua lwm tus.
• Tsis txhob hnov ​​qab txog rog
  Qab zib feem ntau mus koom tes nrog rog. Ceev faj ntawm ice cream, ncuav mog qab zib, ncuav qab zib, thiab khoom qab zib tuav; lawv txhua tus muaj suab thaj ntau thiab cream los yog butter. "Qab zib ua rau cov rog muaj txiaj ntsig zoo heev, yog li koj yuav tsum tau noj ntau calories ntau dua hauv ib leeg zaum vim tias rog muaj 9 calories ib gram piv rau qab zib 4," hais tias John Foreyt, Ph.D., xibfwb txog kev puas siab puas ntsws, kev coj cwj pwm, tshuaj nyob rau hauv Baylor College of Medicine.
• Khaws qhov muag ntawm ntu
  Lisa Young, Ph.D., RD, tus kws tshaj lij ntawm kev noj zaub mov thiab kev tshawb fawb zaub mov hauv New York University hais tias "cov khoom noj qab zib yog ib feem ntawm qhov kev sib tw supersize," hais tias Lisa Young, Ph.D., RD. Thiab cov dej qab zib, tshwj xeeb, yog qhov muaj txiaj ntsig tshaj plaws ntawm kev ntxiv qab zib hauv peb cov khoom noj. Haus xwb ib muaj peev xwm ntawm cola ib hnub twg thiab koj tau noj hauv 39 grams, tus nqi twb dhau koj qhov kev txwv txhua hnub.

Mus nqa Shape qhov teeb meem tshwj xeeb Ua Rau Koj Lub Cev kom tiav cov ntsiab lus ntawm txoj kev npaj 21-hnub no. Tam sim no ntawm cov ntawv xov xwm!

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