Kev lees paub ntawm Khoom Noj-a-Holic: Kuv Yuav Ua Li Cas Kuv Tus Cwj Pwm

Zoo Siab

• Ntsuam xyuas rau

Peb yog lub teb chaws khoom noj txom ncauj zoo siab: Tag nrho 91 feem pua ​​​​ntawm cov neeg Amelikas muaj khoom noj txom ncauj lossis ob zaug ib hnub, raws li kev tshawb fawb tsis ntev los no los ntawm lub tuam txhab kev ntsuas thoob ntiaj teb, Nielsen. Thiab peb tsis tas yuav munching txiv hmab txiv ntoo thiab txiv ntoo. Cov poj niam hauv daim ntawv tshuaj ntsuam tau zoo dua rau cov khoom qab zib lossis cov ncuav qab zib, thaum cov txiv neej nyiam cov khoom qab ntsev. Tsis tas li ntawd: Cov poj niam tau tshaj tawm cov khoom noj txom ncauj rau kev ntxhov siab, kev dhuav, los yog kev lom zem-peb yam uas tsis muaj dab tsi cuam tshuam nrog kev noj haus lossis kev tshaib kev nqhis.

Thaum kuv nyeem cov txheeb cais no, kuv tsis xav tsis thoob. Raws li cov khoom noj khoom haus editor ntawm no Cov duab, Kuv hnov ​​​​txog cov khoom noj txom ncauj tshiab noj qab nyob zoo txhua hnub. Kuv kuj sim sim lawv-ntau ntawm lawv! Qhov ntawd tuaj yeem piav qhia vim li cas kuv nyuam qhuav pom tias kuv yog ib feem ntawm cov txheeb cais uas kuv tau nyeem txog: ib feem tsib ntawm cov poj niam munching peb lossis plaub zaug hauv ib hnub. Txawm hais tias kuv paub tias cov khoom noj txom ncauj tuaj yeem muaj txiaj ntsig zoo rau kev noj zaub mov zoo (lawv ua rau koj tsis txhob tshaib plab heev thiab koj tuaj yeem siv lawv kom tau txais cov as -ham uas koj yuav plam thaum noj mov), Kuv tsis noshing ntawm cov khoom lossis cov protein. Kuv feem ntau noj txhua yam nyob rau hauv lub chaw ua hauj lwm khoom noj txom ncauj tub rau khoom-uas yog (me ntsis ib yam nkaus) nyob rau hauv qab kuv lub rooj.

Yog li ua ntej lub caij so so pib mus rau hauv cov ncuav qab zib puv nkaus, kuv tau txiav txim siab los tuav kuv tus cwj pwm thiab hu ua tus kws qhia noj zaub mov Samantha Cassetty, RD, tus lwm thawj ntawm khoom noj khoom haus ntawm lub tuam txhab noj qab haus huv Luvo. Nov yog qhov nws pab kuv tuav kuv txoj kev nyiam.

Khoom txom ncauj Strategically

Kuv tau noj khoom txom ncauj ntau heev uas kuv feem ntau tsis tshaib plab rau noj hmo! Nws tawm tswv yim? "Snack strategically." Thaum nws hais tias cov zaub mov muaj kev noj qab haus huv tau xaiv zoo dua li cov nqi muag khoom ib txwm muaj, lawv yuav tsis hloov tag nrho cov khoom noj. Kev kho: Read cov ntawv sau, thiab nrhiav tag nrho cov nplej los yog taum-raws li chips, thiab nrhiav cov tuav nrog tsawg dua 7 grams ntxiv qab zib. (Sim cov 9 Smart Swap Swap rau Lub Cev Muaj Zog.)

Noj tshais Revamp

Cassetty hais rau kuv tias kuv xav tau ib qho khoom noj txom ncauj thaum sawv ntxov (lossis ob!) txhais tau tias kuv tsis tau ua raws li kuv cov kev ua haujlwm thaum sawv ntxov nrog rau pluas mov txaus. "Koj yuav tsum tuaj yeem mus ob peb teev ntawm pluas tshais thiab pluas su yam tsis muaj kev tshaib plab," nws hais. Nws muab cov ntsiab lus rau kuv ntawm cov txiv ntoo ntawm kuv cov oatmeal niaj hnub, tab sis hais tias kuv xav tau cov protein ntau kom ua rau nws kawg. Qhov kho: ua noj nws nrog cov mis tsis muaj rog lossis kua mis (8 grams protein ib khob) thiab ntxiv nws nrog qee cov txiv ntoo. Yooj yim txaus. (Kuv kuj tseem tuaj yeem sim ib qho ntawm 16 Cov Khoom Noj Qab Zib Oatmeal Zaub Mov.)

Ntim Noj su Tsis txaus

Kuv tau txais "cov khoom tseem ceeb" rau kuv noj su rau ob qho laj thawj: Kuv ntim nws los ntawm tsev thiab kuv suav nrog ntau cov zaub thiab cov zaub mov cog. Tab sis kuv poob cov ntsiab lus rau kev xav Kuv tuaj yeem tau txais los ntawm pluas su rau noj hmo yam tsis muaj dab tsi ntxiv. "Cia li fim nws, koj tshaib plab thaum tav su thiab nws tsis yog qhov xav tsis thoob vim tias nws tau xav tias yog ob peb teev txij li koj noj mov kawg," Cassetty tau sau rau hauv email. "Lub ravenous, nkees, cranky hom tshaib plab yog qhov peb tab tom sim zam." (Amen.) Qhov kho: los pov cov cheese thiab qee cov nplej zom tag nrho lossis Greek yogurt thiab qee cov txiv hmab txiv ntoo hauv kuv lub hnab noj su thaum kuv ntim nws.

Cov txiaj ntsig

Ua tub rog nrog Cassetty cov lus qhia, kuv tau mus yuav khoom noj khoom haus, khaws cov kua mis nyeem qaub, ib lub hnab ntim cov cheese uas kuv tau siv los nrhiav hauv kuv lub tsev kawm ntawv theem pib cov pluas su noj su, thiab txiav txim siab noj qab haus huv zoo pob ntawm Ryvita crackers. Tom qab ntawd, kuv muab nws cov lus qhia rau qhov kev xeem. Cov oatmeal ua kom yuam kev (feem ntau) ua haujlwm. Kuv lub plab tsis loj zuj zus thaum tav su, tab sis kuv qee zaum nyiag qee qhov ntawm kuv cov crackers ua ntej noj su. Kuv xam pom tias tsis ua li cas-nws tsuas yog txhais tau tias kuv yuav noj me ntsis ntawm kuv cov khoom noj txom ncauj yav tav su. Tab sis muaj qee yam ntawm tes thaum lub tub rau khoom me me pib hu kuv lub npe ua pov thawj tseem ceeb. Hloov chaw ntawm kev sib ntaus uas xav tau kev txhawb nqa thaum yav tav su, Kuv lees rau kuv tus kheej tias kuv tsuas yog tshaib plab-thiab tias kuv xav tau kom noj cov tshaib plab ntawd. Nws suab yooj yim txaus, tab sis tom qab ib hnub ntawm indulging ntau dhau lawm, nws yooj yim heev los cog lus rau koj tus kheej tias koj yuav "zoo" hnub tom qab. Tsis muaj laj thawj tsis kam lees kuv tus kheej cov zaub mov ntawm pluas su thiab noj hmo, ib qho, thiab ntau ntau yam uas yuav tsum tau noj cov khoom noj txom ncauj, npaj tawm.

Thaum noj hmo, kuv tseem tsis tau ravenous tom qab ua haujlwm-thiab qhov ntawd zoo. Cassetty hais rau kuv tias "Nws yog qhov zoo dua los mloog koj lub cev lus tshaj li kev ua koob tsheej noj vim nws yog 7 teev tsaus ntuj," Cassetty hais rau kuv. Yog li kuv nyam rau kuv cov zaub xam lav loj thiab noj hmo sib dua, thiab hu ua qhov kev sim ua tiav.

Kuv puas tseem nkag mus rau hauv lub tub rau khoom me me? Kiag-tab sis tsis yog ob zaug ib hnub thiab tsis yog vim kuv tsis tau noj tshais thiab noj su.

Ntsuam xyuas rau