10 cov khoom noj uas pab kom koj poob phaus

Zoo Siab

• 1. Cwj
• 2. Xiav
• 3. Cov txiv lws
• 4. Cov nplej xim av
• 5. Cov Oats
• 6. Nplej nyom
• 7. Txiv pos nphuab
• 8. Ntsuab tshuaj yej
• 9. Flaxseed
• 10. Cov Ob Chav

Piv txwv li cov zaub mov uas pab koj poob phaus yog cov uas txhim kho txoj hnyuv hla tuaj, tiv thaiv kom lub cev tsis txhob rog, ua kom cov metabolism lossis pab hlawv cov rog xws li cov dib liab, oats thiab eggplant.

Yuav tsum noj cov zaub mov no ib hnub nyob rau ib hnub, nrog rau kev tawm dag zog ib ce thiab kev noj zaub mov zoo kom muaj suab thaj, qab zib, rog, kib zaub mov thiab zaub mov tiav. Tsis tas li ntawd, nws tseem yog ib qho tseem ceeb kom ua kev tawm dag zog txhua hnub, xws li taug kev 3 zaug hauv ib lub lis piam txog 1 teev.

1. Cwj

Cov pear yog nplua nuj nyob hauv dej thiab muaj 71% ntawm cov tshuaj tua kab tsis muaj zog, ua kom lub siab zoo dua ntawm qhov satiety thiab txhim kho txoj hnyuv hla tuaj. Tsis tas li ntawd, cov piam thaj ntuj ntawm cov txiv hmab txiv ntoo yuav ploj mus rau txoj kev qab zib rau cov khoom qab zib thiab maj mam nce cov ntshav qab zib, uas yuav pab txo qis kev tshaib plab thiab zam kev noj zaub mov muaj suab thaj.

Yuav haus li cas: Txhawm rau kom koj poob phaus, nws yuav tsum haus li 20 feeb ua ntej noj mov loj.

2. Xiav

Cinnamon yog cov tshuaj tsw qab uas tuaj yeem ua rau lub cev tsis zoo nyob rau hauv lub cev, tuaj yeem ua kom cov metabolism thiab nce ntxiv hauv cov txheej txheem ntawm kev hlawv lub cev rog.

Tsis tas li ntawd, cinnamon kuj pab txo cov ntshav qab zib kom tsawg, ua kom cov insulin rhiab heev thiab ua kom cov insulin tsis ua hauj lwm, uas tseem ua kom yuag poob.Lwm cov khoom noj uas muaj cov khoom muaj thermogenic yog qhiav, kua txob liab, kasfes thiab hibiscus tshuaj yej. Kawm paub ntau ntxiv txog cov zaub mov thermogenic.

Yuav haus li cas: Cinnamon tuaj yeem muab ntxiv tau yooj yim hauv ntau yam kev npaj, xws li txiv hmab txiv ntoo, kua txiv, smoothies, kas fes, tshuaj yej, ncuav mog qab zib thiab ncuav qab zib, piv txwv.

3. Cov txiv lws

Eggplant, ntxiv rau kev ua cov txiv hmab txiv ntoo uas tsis muaj calorie tsawg, txij li 100 grams muaj 24 calories xwb, nws tseem muaj fiber ntau, pab ua haujlwm ntawm lub plab hnyuv, ua haujlwm hauv cov rog thiab cov zaub mov tsis zoo, ua rau muaj lub siab xav.

Tsis tas li ntawd, nws muaj nplua nuj nyob hauv dej, vitamins thiab minerals, thiab muaj calories tsawg, pab tua cov dej kom zoo thiab ua kom lub cev tsis huv.

Yuav haus li cas: Nws muaj peev xwm los npaj cov lws dej thiab haus thoob plaws ib hnub es tsis muaj dej. Piv txwv li no nws tseem muaj peev xwm ntxiv txaij eggplant rau zaub nyoos thiab npaj nws rau daim txiag, piv txwv. Pom qee cov zaub mov txawv rau qhov poob phaus los ntawm kev noj zaub qhwv.

4. Cov nplej xim av

Cov nplej xim av, tsis zoo li cov txhuv dawb, yog nplua nuj nyob hauv fiber, pab kom muaj satiety thiab ua kom cov khoom noj tsawg dua. Nws tseem yog nplua nuj nyob hauv cov vitamins B, zinc thiab selenium, uas yog cov tshuaj antioxidant uas txhim kho cov ntshav ncig, ua kom lub siab thiab nco tau zoo.

Yuav haus li cas: Nws yog ib qho tseem ceeb tias qhov nyiaj yuav tsum tau tswj yog tswj, vim tias txawm tias yog tag nrho cov zaub mov, thaum koj noj ntau dhau nws pib muaj qhov tshwm sim rov qab. Yog tias koj xav paub qhov twg yog qhov tsim nyog, qhov zoo tshaj yog nrhiav cov lus qhia los ntawm cov khoom noj khoom haus kom muaj kev soj ntsuam tuaj yeem ua tiav thiab cov phiaj xwm khoom noj khoom haus haum rau cov neeg xav tau kev pab yog qhia.

5. Cov Oats

Oats yog nplua nuj nyob rau hauv soluble fibers thiab proteins, uas muab satiety thiab tswj txoj hnyuv. Tsis tas li, nws txoj kev noj nws kuj tseem pab tswj ntshav qabzib thiab tswj ntshav siab, ua kom neeg tshaib plab mus ntev dua.

Yuav haus li cas: Oats yog heev ntau yam thiab muaj peev xwm noj tau nyob rau hauv daim ntawv ntawm porridge los yog ntxiv rau tws txiv hmab txiv ntoo, vitamins, ncuav thiab ncuav qab zib.

6. Nplej nyom

Nplej nyom yog nplua nuj heev nyob rau hauv fiber, muaj 12,5 gram ntawm fiber rau txhua 100 grams zaub mov, thiab muaj ob peb calories, thiab yuav siv tau los tua cem quav, pab tswj ntshav qab zib thiab nce satiety.

Yuav haus li cas: Raws li nws ua tsis hloov cov saj ntawm cov zaub mov, nws tuaj yeem ntxiv rau hauv txhua qhov kev npaj kom txo qis kev nqus ntawm cov rog hauv plab hnyuv. Kawm paub yuav siv cov nplej nplej.

7. Txiv pos nphuab

Cov pos nphuab, ntxiv rau kev noj zaub mov muaj ob peb calories, yog qhov muaj fiber ntau, pab tswj cov ntshav qab zib thiab ua rau muaj lub siab xav, ua kom lub cev noj kom tsawg thiab noj kom tsawg. Nws tseem yog nplua nuj nyob hauv cov vitamins C, folate thiab lwm cov phenolic tebchaw uas muab cov tshuaj antioxidant thiab anti-inflammatory los.

Yuav haus li cas: Cov txiv ntoo no tuaj yeem noj tau tag nrho lossis hauv cov kua txiv, thiab tseem siv tau rau hauv kev npaj ntawm cov kua disox los txhim kho cov metabolism hauv. Txheeb xyuas qee cov zaub mov txawv ua kua txiv.

8. Ntsuab tshuaj yej

Cov tshuaj yej ntsuab muaj cov thermogenic yam ntxwv, ua kom nrawm rau cov metabolism thiab nyiam qhov hlawv ntawm cov rog. Qhov no vim tias nws yog nplua nuj nyob rau hauv caffeine, qhov kev txhawb siab uas pab hlawv cov rog thaum ua rog. Ntxiv rau, nws yog nplua nuj nyob rau hauv catechins, uas yog lub zog antioxidant uas pab txhim kho cov metabolism. Pom lwm cov txiaj ntsig ntawm cov tshuaj yej ntsuab.

Npaj li cas: Cov tshuaj yej ntsuab yuav tsum tau haus nyob rau hauv kev taw qhia los ntawm tus kws kho mob lossis tus kws qhia noj haus thiab npaj nws, ntxiv 1 tablespoon ntawm tshuaj ntsuab hauv 1 khob ntawm cov dej npau, cia nws sawv ntsug li 10 feeb.

9. Flaxseed

Flaxseed muaj ntau nyob rau hauv antioxidants thiab omega-3, yog ib hom rog zoo uas pab tswj cov roj cholesterol thiab txo qhov mob hauv lub cev, pab txhawb cov txheej txheem poob phaus. Tsis tas li ntawd, nws yog nplua nuj nyob hauv cov fibers uas txhim kho kev zom zaub mov thiab nce satiety. Xav paub ntau ntxiv txog cov txiaj ntsig ntawm flaxseed.

Yuav haus li cas: Qhov zoo tshaj plaws yog kom haus cov zom cov flaxseeds lossis hauv daim ntawv ntawm hmoov, thiab 1 lossis 2 diav muaj peev xwm ntxiv rau cov npluag txiv ntoo, zaub nyoos, kua txiv thiab kua txiv ntoo. Nws tseem tuaj yeem ntxiv rau hauv kev npaj khob cij, ncuav qab zib thiab ncuav qab zib.

10. Cov Ob Chav

Cov khoom noj xws li cov taum pauv, taum pauv, lentils thiab chickpeas yog qhov chaw ntawm cov protein thiab kev noj haus muaj fiber ntau, uas ua rau kom muaj kev lom zem thiab tawm tsam cem quav.

Yuav haus li cas: Kev noj 4 diav ib hnub yog txaus kom tau txais nws cov txiaj ntsig, tshwj xeeb tshaj yog thaum nws noj ua ke nrog cov txhuv xim av, vim tias kev sib xyaw ua ke muaj cov protein zoo.

Txheeb xyuas lwm cov lus qhia los ntawm peb tus neeg noj zaub mov kom tiv thaiv kev tshaib plab thaum noj zaub mov: