Txiav Calories Thaum Noj Mov Tawm - Tsuas yog Xam Cov Ntawv Qhia

Zoo Siab

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Tom qab pib qeeb, calorie suav ntawm cov zaub mov hauv tsev noj mov (uas yog Txoj Cai Tshiab FDA ua kom yuav tsum tau ua rau ntau txoj hlua) thaum kawg tau nrov dua. Thiab hauv kev tshawb fawb raws li hauv Seattle, cov neeg uas hais tias lawv saib cov ntaub ntawv qhia txog kev noj zaub mov zoo ntawm cov khw noj mov peb npaug hauv ob xyoos dhau los. Muaj cov ntaub ntawv ntawm cov ntawv qhia zaub mov zoo li ua haujlwm, txhawb cov neeg siv khoom xaj khoom noj nrog qhov nruab nrab ntawm 143 tsawg calories, kev tshawb fawb qhia.

Tab sis thaum nws los txog kev noj qab haus huv, calories tsis yog xwb yam uas tseem ceeb. Thiab thaum koj pib sim ntsuas qhov ntsuas xws li rog, fiber ntau, thiab sodium, cov ntaub ntawv khoom noj khoom haus tau txais ntau qhov tsis meej pem. Yog li peb nug Rosanne Rust, kws tshaj lij kev noj zaub mov thiab tus kws sau ntawv Tsev noj mov Calorie Counter rau Dummies los pab txiav txim siab cov ntawv no.

1. Ua ntej, saib qhov loj me. Qhov no yog qhov zoo tshaj plaws uas ua rau tib neeg nce mus, hais tias Rust. Lawv xav tias lawv tau xaj qee yam kom muaj kev noj qab haus huv zoo, tsis paub tseeb tias pluas mov yog qhov tseeb ob zaug (thiab muab ob npaug calories, sodium, rog, thiab qab zib), lossis cov ntaub ntawv khoom noj khoom haus tsuas yog siv rau hauv ib qho ib feem ntawm combo noj mov. (Kawm 5 Nqe Lus Qhia Tswj Kom Tsis Txhob Ua Rog.)

2. Tom qab ntawv txheeb xyuas cov calories. Lub hom phiaj rau ib puag ncig 400 calories, txawm hais tias txhua yam ntawm 300 thiab 500 yuav ua, Rust hais. Yog tias koj tab tom nrhiav khoom noj txom ncauj, mus rau 100 txog 200 calories. (Thaum Ntau Calories zoo dua.)

3. Txheeb xyuas cov ntsiab lus rog. Tsis muaj rog tsis yog qhov kev xaiv zoo tshaj plaws, txij li cov tuam txhab hloov pauv qhov ploj lawm nrog lwm cov khoom ntxiv xws li qab zib. Tab sis Rust pom zoo kom muab lub hau rau ntawm cov roj saturated, los ntawm kev xaiv zaub mov lossis khoom noj txom ncauj yam tsis muaj ntau tshaj 6 grams roj ib qho kev pab. "Txhawm rau muab qee qhov kev xav, cov poj niam feem ntau yuav tsum ua kom tau txais 12 txog 20 grams ntawm cov roj saturated ib hnub, tag nrho," nws hais. (Peb Puas Yuav Tiag Tiag Tsov Rog Rog?)

4. Tom ntej no, mus rau fiber ntau. Qhov no yog qhov yooj yim-tsuas yog saib tus lej uas ntau dua xoom, hais tias Rust. "Yog tias qee yam tsis muaj fiber ntau thiab tsis yog cov protein (zoo li nqaij), nws tej zaum tsuas yog cov khoom lag luam uas muaj fiber ntau." Qhov ntawd txhais tau tias koj yuav tau txais cov carbohydrates thiab qab zib los ntawm nws-thiab tsis ntau ntxiv.

5. Thaum kawg, tshuaj xyuas cov suab thaj. Qee cov zaub mov noj qab haus huv (xws li txiv hmab txiv ntoo lossis mis nyuj) kuj muaj suab thaj, yog li qhov no yog qhov tiag tiag txog kev tshem tawm cov kev xaiv super-saccharine thiab xaiv sab ntse dua. "Koj paub tias muaj piam thaj hauv cov khoom qab zib thiab dej qab zib, tab sis nws tseem nkag mus rau hauv cov kua ntses xws li BBQ thiab zaub xam lav," piav qhia Rust. Siv koj qhov kev txiav txim; Yog hais tias ib yam dab tsi zoo li tawm (50 grams qab zib nyob rau hauv ib lub hamburger?), steer kom meej. (Tsis tas li, mus saib phau ntawv qhia yooj yim no rau Kev Noj Qab Haus Huv Detox.)

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