Paub tias yuav noj dab tsis kom TSIS rog (Yog tias tsis tshaib plab)

Zoo Siab

• 1. Yuav ua li cas xaiv cov zaub mov tseem ceeb dua
• 2. Cov kua ntses zoo tshaj plaws li cas
• 3. Dab tsi yog cov dej haus zoo tshaj plaws
• 4. Khoom noj qab zib zoo tagnrho
• 5. Kev xaiv ua khoom noj txom ncauj zoo tshaj
• 6. Cov lus qhia txog kev tsis txhob ua txhaum thaum nws tawm sab nraud

Txhawm rau noj zaub mov zoo thiab noj qab haus huv sab nraum zoov, yuav tsum npaj kom yooj yim, tsis muaj cov kua ntsw, thiab ib txwm suav xam lav thiab txiv hmab txiv ntoo hauv cov zaub mov tseem ceeb. Zam cov khw noj mov nrog kev nqa khoom thiab kev pabcuam tus kheej thiab kev qhia tawm cov khoom qab zib, yog cov lus qhia zoo kom tsis txhob muaj cov calories ntau tshaj, uas yog qhov tshwj xeeb tshaj plaws kom tsis txhob muaj "cov teebmeem" tom qab tuaj yeem yuag nrog cov kev npaj noj haus.

1. Yuav ua li cas xaiv cov zaub mov tseem ceeb dua

Cov zaub mov tseem ceeb tshaj plaws yuav tsum muaj cov zaub mov hauv qab no:

• Cov protein ntau: kev xaiv yuav tsum tau muab rau cov ntses thiab cov nqaij ntshiv, xws li nqaij qaib thiab qaib ntxhw. Txhawm rau txo cov calories ntawm nqaij, koj yuav tsum tshem cov tawv nqaij los ntawm nqaij qaib thiab ntses thiab cov pom kom pom los ntawm cov nqaij, ntxiv rau kom tsis txhob noj cov khoom kib thiab khoom ci;
• Carbohydrate: mov, mij lossis qos yaj ywm;
• Hauv ceg: noob taum, pob kws, taum pauv, txiv taum mog lossis taum pauv;
• Zaub xam lav: xum yuav tsum tau muab rau cov zaub nyoos thiab, yog tias ua tau, noj zaub xam lav ua ntej pib kev kawm tseem ceeb, vim tias nws yuav txo qhov kev tshaib kev nqhis thiab ua rau qhov kev xav zoo li tsis txaus siab.

Nws kuj tseem ceeb kom tsis txhob ntxiv cov khoom noj caloric rau cov zaub xam lav, xws li mayonnaise, thiab kom tsis txhob ntxiv cov khoom noj txom ncauj rau pluas noj xws li cw, txiv ntseej thiab ci me me.

Daim yeeb yaj kiab hauv qab no muab cov lus qhia txog yuav ua li cas tiv thaiv koj lub siab:

2. Cov kua ntses zoo tshaj plaws li cas

Cov kev xaiv zoo tshaj plaws rau cov kua ntsw yog kua txiv lws suav, vinaigrette thiab kua txob ntses, vim lawv nplua nuj nyob hauv cov tshuaj tua kab mob oxidant thiab ntxiv ob peb calories rau cov zaub mov. Cov kua ntses nrog qaub cream thiab tshij yuav tsum tau zam.

3. Dab tsi yog cov dej haus zoo tshaj plaws

Qhov zoo, haus dej, vim nws yuav pab ua kom koj lub plab thiab txaus siab koj lub siab xav haus dej thaum lub sijhawm koj noj mov yam tsis tau ntxiv cov calories. Lwm cov kev xaiv noj qab haus huv yog cov dej tsis qab thiab iced teas. Kev haus dej haus cawv tshwj xeeb tseem yuav tsum tau nyiam, vim cov khoom lag luam muaj cov khoom ua kua thiab cov khoom txuag uas tuaj yeem ua rau muaj kuab lom hauv lub cev thaum noj cov zaub mov ntau.

4. Khoom noj qab zib zoo tagnrho

Cov khoom qab zib zoo tshaj yog cov txiv hmab txiv ntoo. Ntxiv nrog rau lub qab zib saj, txiv hmab txiv ntoo moisturize thiab muab cov vitamins thiab minerals uas yuav pab nrog kev zom zaub mov kom zoo thiab pab txhawb kev ua haujlwm ntawm lub cev. Yog hais tias qhov muaj siab rau khoom qab zib tsis tuaj yeem tswj tau, ib qho txiaj ntsig zoo yog muab cov khoom qab zib rau lwm tus.

5. Kev xaiv ua khoom noj txom ncauj zoo tshaj

Thaum ua khoom noj txom ncauj sab nraum lub tsev, nyiam noj cov txiv hmab txiv ntoo, qab ntsev, kua txiv, jellies, kua txiv ntoo lossis kua txiv ntoo uas muaj noob xws li oats thiab flaxseeds. Yog tias koj xav tau qee yam ntxiv, khob cij nrog butter lossis dawb cheese thiab zaub xas lav yog qhov kev xaiv zoo tshaj plaws. Yog tias cov zaub mov savory yog qhov kev xaiv tsuas yog, koj yuav tsum nyiam cov ncuav ci hauv qhov cub thiab tsis txhob muab kib thiab ncuav pias. Saib cov piv txwv ntawm cov khoom noj txom ncauj sai thiab yooj yim ntawm: khoom noj txom ncauj zoo.

6. Cov lus qhia txog kev tsis txhob ua txhaum thaum nws tawm sab nraud

Qee cov lus qhia zoo rau kev tsis noj zaub mov ntau, noj ntau calories ntau tshaj qhov tsim nyog, yog:

• Tsis txhob nce rog los ntawm qhov koj tsis nyiam. Yog tias koj tsis yog tus kiv cua loj ntawm hnyuv ntxwm, piv txwv, tsis txhob muab tso rau hauv koj lub phaj tsuas yog vim nws zoo nkaus li zoo lossis vim tias ib tug neeg hais tias cov hnyuv ntxwm hauv cov khw noj mov zoo tshaj plaws;
• Hauv lub pizzeria, ib qho yuav tsum zam ntawm cov khoom noj sawv, ntxiv cov catupiry thiab cov tsw qab uas nqa nqaij npuas kib thiab hnyuv ntxwm, vim tias lawv yog cov caloric uas tuaj yeem hloov los ntawm cov khoom noj muaj txiaj ntsig zoo, xws li nceb thiab txiv hmab txiv ntoo;
• Mus tom ntej hauv txoj kev pabcuam tus kheej, yog li koj cov npoj yaig yuav tsis cuam tshuam koj nrog lawv cov kev xaiv;
• Hauv tsev noj mov hauv Nyij Pooj, koj yuav tsum zam cov ntawv kib ntawm cov khoom noj uas npaj, xws li kub yob, guiozá, tempura;
• Koj yuav tsum sim noj cov khoom noj txom ncauj hauv tsev, vim tias qhov no yuav yooj yim rau kev xaiv noj qab haus huv thiab zam kev ntxias ntawm chaw noj mov.

Nws tseem yog ib qho tseem ceeb kom tsis txhob muaj cov zaub mov tsim ua noj, vim tias lawv muaj ntau hauv cov khoom noj kom txuag thiab tsw qab, uas tuaj yeem ua rau mob plab hnyuv thiab txawm tias mob cancer.

Kuj kawm paub yuav ua li cas tsis txhob tso nws qhov hnyav thaum mus ncig: