8 Calorie-Txuag Cov Lus Ua Noj Koj Yuav Tsum Paub

Zoo Siab

• Pov tseg
• Sautéed los yog Stir-kib
• Grilled
• Steamed
• Boiled
• Ci los ci
• Seared los yog Blackened
• Pan-Fried los yog Deep-Fried
• Tshuaj xyuas rau

Ci ham. Ci qaib. Kib brussels sprouts. Seared ntses liab. Thaum koj xaj qee yam tawm ntawm lub tsev noj mov cov ntawv qhia zaub mov, muaj feem yuav yog kws ua zaub mov tau ua tib zoo xaiv txoj hauv kev ua noj kom coj tawm cov yam ntxwv tshwj xeeb thiab cov qauv hauv koj cov zaub mov. Txawm hais tias cov txheej txheem npaj tau zoo rau koj lub duav yog lwm zaj dab neeg tag nrho. Peb nug ob peb RDs muab rau peb 411 ntawm cov lus qhia ntau hauv cov ntawv qhia zaub mov, yog li koj paub tias cov kev xaiv twg zoo tshaj rau koj lub cev. Ua ntej koj tawm mus rau koj noj hmo tom ntej, noj su, lossis noj su, sab laj nrog daim ntawv teev npe no. (Ntxiv rau, txheeb tawm 6 Cov Khoom Noj Qab Haus Huv Tshiab kom Sim lwm lub sijhawm koj nyob tom khw muag khoom.)

Pov tseg

Cov duab Corbis

Poaching yog thaum cov zaub mov txo qis ib nrab los yog tag nrho rau hauv qhov kub (tab sis tsis boiling dej), kom ntseeg tau tias cov khoom noj uas tsis muaj zog nyob rau hauv cov ntses kub zoo li ntses lossis qe-tsis txhob tawg. Barbara Linhardt, RD, tus tsim ntawm Five Senses Nutrition hais tias "cov qe qe tau tshwm sim ntau ntawm cov zaub mov noj tshais, piv txwv li," hais tias Barbara Linhardt, RD, tus tsim ntawm Five Senses Nutrition. "Qhov no yog qhov kev xaiv zoo, vim kev tua tsiaj tsis ntxiv cov calories ntxiv lossis rog los ntawm cov rog, thiab cov zaub mov nyob qis qis thiab qab."

Kev txiav txim: Order nws!

Sautéed los yog Stir-kib

Cov duab Corbis

Txhawm rau sauté lossis do-fry, tus kws ua zaub mov ua zaub mov hauv lub lauj kaub lossis wok nrog cov roj me me. Linhardt hais tias "Txawm tias txoj kev no tseem muaj roj ntau dua li lwm txoj hauv kev ua noj, nws tsis ntau npaum li lub lauj kaub kib lossis tob tob," Linhardt hais tias. Nws nyuaj rau khaws cov tab ntawm cov khw noj mov siv, tsuas yog tsis xaj nws txhua lub sijhawm. -3 fatty acids txuas nrog txo qis kev pheej hmoo ntawm kab mob plawv thiab mob hauv lub cev, "hais tias Linhardt. (Txheeb tawm qee qhov sib txawv ua noj roj kom pom koj nyiam.

Kev txiav txim: Hauv qhov nruab nrab

Grilled

Cov duab Corbis

Raws li koj paub, grilling yuav tsum tso cov zaub mov rau ntawm qhov qhib nplaim taws, thiab feem ntau yuav tsum muaj tsawg kawg nkaus ntawm cov roj ntxiv rau ntau saj thaum piv rau lwm txoj kev ua noj. Ntawm cov ntawv qhia zaub mov, qhov no yog ib qho ntawm koj cov thawj koom ruam zoo tshaj plaws. Lisa Moskovitz, RD, tus tsim ntawm New York Nutrition Group hais tias "Xaiv rau cov nqaij ntshiv-hlais cov protein, zoo li ntses lossis nqaij qaib dawb, lossis cov veggies." Tsuas yog ceev faj yog tias koj tab tom xaj tawm cov ntawv qhia zaub mov ntawm barbecued classics (lossis ua rau koj tus kheej). Moskovitz hais tias "Cov khoom noj BBQ ib txwm muaj, zoo li cov rog rog, ua tiav, burgers thiab cov dev kub, tau txuas rau qee yam mob qog noj ntshav," Moskovitz hais. Nyob ntsiag to thiab koj nyob nraum tag nrho. (Nug tus kws kho mob noj zaub mov: Puas haus luam yeeb tsis zoo rau koj?)

Kev txiav txim: Order nws!

Steamed

Cov duab Corbis

Thaum cov dej kub npau npau los ntawm kev sib cuag nrog, thiab ua noj, koj cov zaub mov, koj tau txais koj tus kheej noj qab haus huv. "Cov khoom noj tau khaws cia tsis tau xau rau hauv dej, zoo li muaj dab tsi tshwm sim thaum koj ntxiv cov zaub mov rau hauv cov dej npau, uas tshem tawm qee cov vitamins-soluble dej, lossis ua noj hauv cov rog, uas tuaj yeem tshem qee cov vitamins-soluble vitamins," Linhardt hais. . "Cov zaub mov tuaj yeem npaj tau yooj yim dua nws cov kev ntxhib los mos ib yam." Linhardt hais kom xaiv cov zaub mov uas muaj roj (lossis ua rau lawv tus kheej), vim lawv nyob twj ywm thiab tuav lawv cov xim zoo nkauj. (Cov zaub ntsuab ib txwm yog ib lub tswv yim zoo, tab sis nco ntsoov tias koj tsis txhob dhuav. Sim 16 Txoj Kev Noj Zaub Mov Ntxiv.)

Kev txiav txim: Order nws!

Boiled

Cov duab Corbis

Cov zaub mov boils xws li qos yaj ywm thiab lwm yam zaub yog submerged rau hauv dej thiab rhuab mus rau qhov kub siab ua noj. Thaum koj tsis ntxiv cov rog lossis sodium, koj kuj tuaj yeem ua tau zoo dua. Moskovitz hais tias "Zaub qhwv zaub ntsuab, feem ntau ua rau lawv plam lawv cov zaub mov zoo," "Vim li ntawd, nws tsis zoo tshaj rau kev cia zaub qhuav. Txawm li cas los xij, cov qe kib yog qhov kev xaiv noj qab nyob zoo thiab feem ntau qis dua cov rog ntau dua los yog kib-kib."

Kev txiav txim: Hauv qhov nruab nrab

Ci los ci

Cov duab Corbis

Txoj hauv kev ua kom qhuav-cua sov, ua kom sov feem ntau yog ua los ntawm cua kub hauv qhov cub, dhau qhov qhib nplaim taws lossis ntawm rotisserie. Koj tuaj yeem pom "ci" ntses ntawm cov ntawv qhia zaub mov, lossis hnov ​​"ci" hais txog nqaij lossis veggies-uas yuav tsum yog nkauj rau koj pob ntseg. Linhardt hais tias "Feem ntau cov zaub mov uas ci lossis ci tau muaj rog tsawg dua li lwm txoj hauv kev ua noj," "Roasted zaub, nrog txiv roj roj, tshuaj ntsuab thiab me ntsis ntsev thiab kua txob, yog ib tug zoo, flavorful tais." Ib lo lus ceeb toom: cov khw noj mov tuaj yeem ci cov nqaij ci kom ntseeg tau tias cov zaub mov khaws noo noo, uas tuaj yeem ntxiv ntsev lossis rog rau hauv phaj. Nug lub server los xyuas seb koj tsis paub meej. (Roasted veggies tsuas yog qab li nqaij qaib ci. Sim ua daim ntawv qhia no rau Super Yooj Yim Roasted Herbed Veggie Chips.)

Kev txiav txim: Txiav txim nws!

Seared los yog Blackened

Cov duab Corbis

Zoo ib yam li sauteing, txoj kev no suav nrog cov roj me me kom txog thaum sab nraud yog caramelized thiab crispy, los yog txawm blackened, thaum sab hauv tsuas yog ib nrab rhuab. Moskovitz hais tias "Vim tias cov rog me me yog qhov zoo rau kev nqus thiab satiety, nws yog ib qho ua tau kom xaj cov zaub mov npaj rau lub sijhawm-tej zaum ib lossis ob zaug hauv ib lub lis piam yog tias koj tawm hauv tsev noj mov," Moskovitz hais. "Ntawm qhov tod tes, yog tias koj siv txoj hauv kev no hauv tsev, nws tuaj yeem ua tiav tas li yog tias cov roj tau faib tawm."

Kev txiav txim: Hauv qhov nruab nrab

Pan-Fried los yog Deep-Fried

Cov duab Corbis

Nov yog qhov kev txhaum tiag tiag ntawm cov npe: Cov zaub mov kib zoo nkauj npaum li tsis zoo. Kev sib sib zog nqus kib yuav tsum tau muab cov zaub mov tso rau hauv cov roj zoo ib yam li cov roj los ua nws, hos hauv yias-kib yuav cuam tshuam nrog tsuas yog ntxiv zaub mov rau lub lauj kaub kub thaum tsuas yog ib nrab npog nrog cov rog-tab sis nws tseem ntim cov calories. Linhardt hais tias "Thaum cov zaub mov uas tau ua kom raug thiab kib yuav tsis nqus cov rog ntau npaum li qhov xav tau, nws tseem nqus tau cov rog ntau dua li feem ntau ntawm txoj hauv kev ua noj," Linhardt hais. "Thiab yog tias cov rog siv rau kib yog qub thiab tsis tau hloov pauv ntau dua (xav tias cov zaub mov kib sai roj), txawm tias cov rog ntau dua yuav nqus mus rau hauv cov zaub mov ntau dua li qhov pom zoo." Tsis tas li ntawd, cov zaub mov kib ua rau cov kab mob GI, tshwj xeeb tshaj yog rau cov neeg uas muaj kua qaub reflux (GERD), plab rwj lossis lwm yam mob. Zuag qhia tag nrho, hais tsis yog. Yog tias koj nyiam cov zaub mov kib, xaj tsuas yog lub sijhawm tsis tshua muaj.

Kev txiav txim: Hla nws

(Dab tsi yog qhov zoo dua li noj mov? Noj mov, tau kawg! Sim 10 Daim Ntawv Qhia Yooj Yim Zoo Tshaj Li Nqa Khoom Noj rau lub tsev noj mov-zoo, noj zaub mov zoo nyob hauv koj lub chav ua noj.)

Tshuaj xyuas rau