6 Txoj hauv kev kom txuag tau nyiaj ntawm (thiab Tsis Txhob Khwv!) Khoom noj khoom haus

Zoo Siab

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Peb feem ntau txaus siab siv nyiaj zoo nkauj rau cov khoom tshiab, tab sis nws hloov tawm cov txiv hmab txiv ntoo thiab zaub yuav ua rau koj raug nqi txawm tias ntau Thaum kawg: Neeg Asmeskas lees tias yuav ntuav tawm kwv yees li $ 640 ntawm cov khoom noj txhua xyoo, raws li kev tshuaj xyuas tshiab los ntawm American Chemistry Council (ACC). Txawm tias tsis zoo, peb yuav kwv yees qis, txij li tsoomfwv Meskas cov nuj nqis hais tias nws ze dua $ 900 ntawm cov zaub mov pov tseg rau ib tsev neeg. (Txheeb xyuas cov Lus Qhia Txuag Nyiaj Txiag kom Tau Fiscally Haum.)

ACC tshawb fawb txog 1,000 tus neeg laus thiab pom tias 76 feem pua ​​ntawm cov tsev neeg hais tias lawv muab cov zaub mov pov tseg yam tsawg ib hlis ib zaug, thaum ntau tshaj ib nrab muab pov tseg txhua lub lim tiam. Thiab 51 feem pua ​​lees tias pov cov zaub mov uas lawv yuav tab sis yeej tsis tau siv dua li.

Thaum lub suab ntawd nkim pov tseg tsis txaus ntseeg-thiab nws yog-qhov tseeb yog tias koj noj qab nyob zoo, koj pom tseeb yuav cov txiv hmab txiv ntoo thiab zaub tshiab uas yuav zam tsis tau yog tias koj txo qis ua noj lossis yuav lawv dhau deb ua ntej.

Peb feem ntau sim thiab khaws cov khoom noj pov tseg kom tsawg (ib qho 96 feem pua, raws li kev soj ntsuam). Tab sis peb tab tom pom meej tias tseem tso tseg qhov hloov pauv loj ntawm cov khib nyiab txawm tias peb siv zog ua haujlwm zoo tshaj plaws.

Yog li cas koj thiaj li txuag tau nyiaj thiab txo cov khoom pov tseg uas koj thawb mus rau hauv qhov chaw pov tseg? Txhawm rau pib, siv cov khoom seem tsis yog pov lawv. (Sim ua 10 Txoj Hauv Kev Zoo Tshaj Plaws los Siv Cov Khoom Noj.) Tab sis koj kuj tseem tuaj yeem yuav thiab khaws tau ntse dua. Nov yog rau txoj hauv kev.

1. Ua Ib Daim Ntawv

Sau cov npe khoom noj yog tsis muaj lub hlwb, tab sis koj yuav tsum mus dhau Greek Greek yogurt thiab qe uas koj nyuam qhuav siv. Hnub Sunday, npaj tawm feem ntau (lossis tag nrho, yog tias koj xav tias mob siab rau) ntawm koj cov zaub mov, thiab tsim cov npe khoom noj raws nraim qhov twg thiab ntau npaum li cas mus yuav khw rau, qhia cov kws noj zaub mov noj Tammy Lakatos Shames thiab Lyssie Lakatos, hu ua The Nutrition Ntxaib Thaum koj nyob ntawm lub khw, lo rau koj daim ntawv teev npe. Kev yuav khoom tsis zoo tuaj yeem ua rau muaj zaub mov ntau dhau zaum hauv koj lub tub yees tos kom tsis zoo, lawv ntxiv.

2. Kho kom haum cov zaub mov txawv

Hom As, mloog: Koj tsis tas yuav ua raws txhua daim ntawv qhia raws nraim. Qhov tseeb, ua raws li cov khoom xyaw tiag tiag feem ntau ua rau splurging ntawm cov khoom koj tsuas yog siv ib zaug, hais tias Jeanette Pavini, Coupons.com tus kws tshaj lij nyiaj txiag. Muaj ib qho kev hloov pauv rau yuav luag txhua cov khoom xyaw, yog li txhua yam uas koj tsis tau muaj hauv koj lub pantry, koj tuaj yeem Google thiab nrhiav lwm txoj hauv kev, nws hais. Tsis yog qhov no yuav ua rau koj tsis txhob nkim nyiaj ntawm cov khoom lag luam tshiab uas koj yuav tsis kov dua, tab sis koj tseem tuaj yeem siv cov zaub mov uas twb muaj lawm hauv koj lub tub yees lossis chav tso khoom uas yuav tsis zoo. (Pib nrog Zoo Tshaj Butter: Hloov Hloov Sab saum toj rau Cov Khoom Muaj Rog.)

3. Npaj rau cov nplej qhuav

Cov nplej thiab taum qhuav yog txoj hauv kev pheej yig los ntxiv cov protein thiab fiber ntau rau hauv koj cov zaub mov-ntxiv rau, lawv nyob ntev txog ib xyoos yog tias khaws cia kom raug, hais tias Sara Siskind, tus kws pab tswv yim kev noj qab haus huv tau lees paub thiab tus tsim ntawm chav noj qab haus huv chav ua lag luam Hands on Healthy. Yuav cov nplej hauv ntau kom txuag tau nyiaj, tom qab ntawd muab lawv tso rau hauv lub thawv ntim cua. Khaws qhov no hauv qhov chaw txias tsaus rau txhua lub caij ntuj no thiab tso nws mus rau hauv lub tub yees txias thaum lub caij ntuj sov, uas yuav pab kom ncua lawv lub neej, nws hais ntxiv.

4. Zam Cov Khoom Loj

Kev yuav ib lub thawv ntawm cov txiv lws suav tuaj yeem zoo li nws yuav txuag koj cov nyiaj, tab sis yog tias koj tsuas xav tau ib lossis ob qho xwb, tom qab ntawd cov khoom puas yog tsis muaj kev sib tham ntxiv, hais tias Nutrition Twins. Qhov no yog qhov tseeb tshwj xeeb yog tias koj tab tom ua noj rau ib qho, qhov twg koj yuav tsum cia li rub ib lub txiv lws suav tawm ntawm cov txiv hmab txiv ntoo thiab tawm mus rau lwm tus neeg yuav khoom.

5. Txiav txim siab yuav cov txiv ntoo ua ntej txiav

Yog lawm, cov ntim khoom ua ntej txiav txiv pos nphuab, txiv puv luj, thiab txiv nkhaus taw zoo li tawg thaum koj tuaj yeem yuav ob npaug ntawm tag nrho cov txiv hmab txiv ntoo rau tib tus nqi. Tab sis kev ntxuav, tev, thiab hlais tag nrho cov txiv hmab txiv ntoo yog lub sij hawm ntau ntxiv, uas yuav ua rau koj tshem tawm cov txiv hmab txiv ntoo kom txog thaum nws ploj mus, hais tias Siskind. Cov kev xaiv ua ntej txiav yuav yog me ntsis pricier, tab sis lub sij hawm txuag yuav tsim nyog yog tias koj muaj feem ntau yuav noj nws.

6. Yuav khov

Feem ntau ntawm peb paub kom tsis txhob muaj sodium-hnyav khov zaub mov, tab sis qhov ntawd tsuas yog qhov tseeb tiag rau khov noj mov. "Cov khoom khov yog ib qho muaj txiaj ntsig zoo li cov zaub tshiab vim tias cov khoom tau khaws thiab khov tam sim, khaws cov khoom noj kom zoo," piav qhia Shames thiab Lakatos. Cov khoom khov kuj tseem muaj txiaj ntsig zoo (koj tuaj yeem feem ntau tau qhab nia 12-ounce hnab khov raspberries rau tus nqi ib yam li 6 ooj tshiab). Ntxiv rau, lawv ntxiv, cov khoom khov ua rau koj hloov pauv tau yooj yim rau kev koom ua ke ntawm cov ntxhais hmo ntuj tawm yam tsis tas yuav txhawj xeeb txog cov veggies puas hauv lub tub yees. (Thiab txheeb xyuas cov 10 Cov Khoom Noj Ntim Ntim Uas Muaj Kev Nyab Xeeb Zoo.)

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