Yuav ua li cas thiaj ua tau saj zawg zog noj thiab muaj peev xwm noj tau txhua yam

Zoo Siab

• Cov khoom noj muaj carbohydrate-nplua nuj
• Khoom noj muaj protein ntau
• Cov Khoom Noj Rog Rog Rog
• Yuav ua li cas thiaj ua tau cov zaub mov sib pauv ntawm qhov Nyias Nyias Nyias Nyias Saib

Kev yoog raws kev noj haus yog ua raws li kev paub ntawm cov zaub mov thiab macronutrients, uas tau muab faib ua cov carbohydrates, cov protein thiab cov rog. Kev paub tias pab pawg twg cov zaub mov twg yog pab ua rau muaj kev xaiv thiab sib npaug ntawm cov hnub, ua rau nws muaj peev xwm hloov pauv xws li tsum tsis txhob noj mov mog kom noj chocolate, txo kev txwv kev noj zaub mov.

Txawm li cas los xij, txawm tias muaj kev ywj pheej ntau dua, cov khoom noj kom zoo dua qub tseem yog ib qho tseem ceeb, thiab nws tsis tuaj yeem pib noj cov zaub mov ntawm cov khoom qab zib thiab kib. Hauv lwm lo lus, hauv kev yoo mov hloov pauv tau muaj kev ywj pheej ntau dua rau xaiv cov khoom noj, tab sis nws tseem yuav tsum tswj hwm cov khoom noj kom zoo kom tuaj yeem poob lossis tuav kom hnyav.

Cov khoom noj muaj carbohydrate-nplua nuj

Cov khoom noj muaj nplua nuj nyob hauv cov khoom noj (carbohydrates) yog cov uas hu ua "nplej zom", suav nrog:

• Hmoov nplej: cov hmoov nplej nplej, txhuv hmoov nplej, pob kws nplej, tapioca, hmoov nplej, qab zib thiab qab zib hmoov;
• Cov qhob cij, savory thiab pasta-nplua nuj pies;
• Cov nplej: mov, mij, farofa, oats, pob kws;
• Tub yaj: Lus Askiv cov qos yaj ywm, qos qos, manioc, yam;
• Qab zib thiab khoom qab zib nyob rau hauv dav dav;
• Txiv Hmab Txiv Ntoo, rau muaj lawv qhov qab zib hauv ntuj, tshwj tsis yog txiv maj phaub thiab avocado;
• Cov dej qab zib tawm tswv yim, xws li kua txiv, dej haus, dej qab zog thiab cov txiv maj phaub dej;
• Npias.

Ntxiv rau, cov nplej xws li taum, taum pauv, lentils, qaib thiab taum tseem muaj nyob hauv pab pawg no, tab sis muaj cov ntsiab lus carbohydrate tsawg dua cov nplej zom hauv cov zaub mov thiab cov txhuv. Pom pes tsawg calories thiab carbohydrates hauv zaub mov.

Khoom noj muaj protein ntau

Khoom noj muaj protein ntau yog:

• Nqaij, nqaij qaib thiab ntses;
• Cov Qe;
• Kwv Txhiaj;
• Mis thiab mis los yog niam mis yogurt.

Txawm hais tias lawv tseem muaj npe hu ua cov protein, cov nqaij ua tiav xws li cov hnyuv ntxwm, hnyuv ntxwm, ham, nqaij qaib ntxhw mis thiab salami tsis suav tias yog kev noj qab haus huv thiab yuav tsum tsis txhob suav nrog cov khoom noj tsis tu ncua. Pom cov protein ntau hauv cov zaub mov.

Cov Khoom Noj Rog Rog Rog

Cov zaub mov muaj cov rog uas zoo yog:

• Roj, nws yog ib qho tseem ceeb kom nce ntxiv tshwj xeeb tshaj yog cov roj ntsha tshwj xeeb tshaj yog cov roj txiv maj phaub, roj txiv maj phaub roj thiab cov roj sunflower;
• Kab Npauj;
• Oilseeds, xws li txiv ntseej, txiv ntseej, txiv laum huab xeeb thiab Walnut;
• Noob, xws li chia, flaxseed, noob hnav thiab paj noob hlis;
• Txiv maj phaub thiab avocado.

Ntxiv rau, cov zaub mov xws li salmon, sardines, tuna, mis nyuj thiab tshij kuj tseem muaj cov rog thiab yog cov tuaj yeem noj. Ntawm qhov tod tes, nws yog ib qho tseem ceeb uas yuav tsum nco ntsoov tias cov khoom kib yuav tsum zam, tab sis lawv tuaj yeem noj tau los ua ib qho kev zam rau cov yoog raws kev noj haus tau. Paub tias cov khoom noj twg muaj cov rog zoo thiab cov rog twg muaj qhov tsis zoo.

Yuav ua li cas thiaj ua tau cov zaub mov sib pauv ntawm qhov Nyias Nyias Nyias Nyias Saib

Txhawm rau hloov pauv mus rau qhov yoo mov yoog raws, ntxiv rau paub cov pab pawg noj zaub mov, nws tseem yog qhov tseem ceeb kom paub txog koj cov calories. Qhov no yog vim hais tias kev sib pauv yuav tsum zoo dua nyob rau hauv tib pab pawg thiab nrog tib co calories, piv txwv li:

• 2 lub ncuav ci qhob cij xim av = 5 diav mov;
• 2 diav mov = 1 rab rawg ntawm cov nplej dawb;
• 1 khob mis nyuj = 1 kua mis nyeem qaub = 1 daim ntawm cheese;
• 10 cashew txiv ntoo = 3 diav ntawm avocado;
• 1 qe = 1 daim ntawm cheese;
• 1 qe = 3 diav ntawm nqaij qaib;
• 3 diav ntawm nqaij qaib = 2 tablespoons ntawm nqaij av;
• 1 tablespoon ntawm txiv ntseej roj = 1.5 tablespoons ntawm grated txiv maj phaub;
• 1 txiv hmab txiv ntoo = 1 ib qho ntawm cov mov ci tag nrho;
• 3 diav ntawm tapioca ntawm cov pos hniav = 1 carioquinha qhob cij.

Nws yog ib qho tseem ceeb uas yuav tsum nco ntsoov tias kev noj haus yuav tsum yog nyob ntawm zaub, txiv hmab txiv ntoo, tag nrho cov zaub mov thiab cov rog zoo, thiab nws muaj peev xwm suav cov khoom qab zib, khoom qab zib thiab khoom noj kib rau ib zaug, raws li kev zam rau cov kev ua tseem ceeb thiab hloov lwm yam cov khoom noj kom muaj qhov sib npaug hauv cov calories tag nrho.

Txhawm rau kom paub seb koj yuav tsum tau haus calories ntau npaum li cas ib hnub, sau koj cov ntaub ntawv rau hauv lub laij lej hauv qab no: