Qhov Downside rau Variety

Zoo Siab

• Tshuaj xyuas rau

"Sib npaug, ntau yam thiab nruab nrab" siv los ua mantra ntawm kev noj haus zoo. Tab sis ua ntej lub xyoo no, ntau yam tau ntsiag to poob los ntawm kev sib xyaw ua ke hauv qhov tseeb ntawm tsoomfwv Txoj Cai Kev Noj Qab Haus Huv rau Asmeskas. Vim li cas? Vim tias kev noj zaub mov nrog ntau yam sib txawv - yam tsis raug, ib qho twg - tuaj yeem ua rau koj hnyav dua.

Txhaum koj saj buds. Lawv tau dhuav sai sai thaum koj noj ib yam khoom noj, ib qho tshwm sim hu ua sensory specific satiety. Txhua tom tom qab thawj zaug ua me ntsis tsis qab. Nws yog ib qho laj thawj vim li cas kev noj zaub mov ntau heev tuaj yeem pab koj poob phaus, yam tsawg kawg kom txog thaum koj mob ntawm lawv.

Ntxiv ntau yam, thiab koj yuav noj ntau dua. Kev kawm lus Askiv tseem ceeb tau qhia tias tib neeg tau noj li ntawm 15 feem pua ​​ntau dua thaum peb qhov sib txawv ntawm cov nplej zom lossis cov qab ntawm cov nplaum cheese tau txais kev pab ntau dua thaum tsuas yog ib qho tau muab.

Barbara J. Rolls, Ph.D., Guthrie lub rooj zaum noj zaub mov ntawm Penn State University tau hais tias "Tsis tas li, tib neeg tau noj 60 feem pua ​​ntau dua thaum ua haujlwm plaub chav sib txawv ntawm ib pluas noj. Volumetrics: Zoo Siab Tag Nrho Cov Calories (HarperCollins, 2000). "Kev noj ntau yam khoom noj tuaj yeem pab txo qis."

Tab sis ua ntej koj txhob txwm txiav txim siab koj tus kheej rau hauv kev noj zaub mov noj, xav txog qhov no: Qee hom ntau yam tuaj yeem pab koj poob phaus. "Peb txoj kev tshawb fawb pom tias kev rog muaj feem cuam tshuam rau kev noj ntau yam khoom noj thiab cov khoom noj carbohydrate nrog rau cov khoom qab zib, khoom noj txom ncauj thiab khoom noj," Megan A. McCrory, Ph.D., tus kws tshawb fawb hauv Energy Metabolism Laboratory ntawm Tufts University's Human. Nutrition Research Center on Aging in Boston. "Tab sis ntau yam hauv kev xaiv zaub tau khi rau leanness, thiab cov txiv hmab txiv ntoo thiab cov khoom noj siv mis tsis muaj kev sib raug zoo nrog kev rog lossis leanness."

Yog li vim li cas thiaj li muaj ntau yam txhawb nqa ntev? "Ua ntej qhov kev nthuav dav ntawm cov calories ntau, cov zaub mov tsis muaj txiaj ntsig tau muaj, ntau yam tau pom zoo raws li txoj hauv kev kom ntseeg tau tias tib neeg tau txais tag nrho cov as-ham uas lawv xav tau," piav qhia Adam Drewnowski, Ph.D., tus thawj coj ntawm kev noj zaub mov zoo. program hauv University of Washington hauv Seattle. "Qhov tseeb, peb muaj lub hauv paus tsav los noj ntau yam khoom noj sib txawv los txhawb peb cov saj thiab txhim kho peb cov khoom noj khoom haus zoo." Pom tias tib neeg tau noj ntau yam zaub mov tsis zoo, cov zaub mov muaj calorie ntau, cov lus pom zoo tau nug. Peb paub tam sim no tias rau kev noj qab haus huv zoo thiab tswj lub cev hnyav, koj lub hom phiaj ntawm txhua pluas noj yuav tsum muaj ntau yam thoob plaws cov zaub mov noj qab haus huv ntau dua li hauv lawv, tshwj tsis yog txiv hmab txiv ntoo thiab zaub.

Txheeb xyuas cov pluas noj no

Qhov noj hmo twg muaj qhov zoo ntawm ntau yam?

Noj mov 1

* Zaub xam lav nrog hnav khaub ncaws tsis tu ncua

* Qaib parmesan

* Pasta nrog lws suav ntses

* Qej qhob cij

* Ice cream

* Biscotti

Pluas Mov 2

* Minestrone kua zaub

* Yaj los yog nqaij qaib kabob nrog tabbouleh zaub xam lav

* Grilled mixed zaub

* Sautéed broccoli

* Zaub xam lav pears

* Biscotti

Kev txiav txim: Noj 2 (Nyob rau hauv pluas mov 1 muaj ntau ntau carbohydrates, entrees thiab khoom qab zib thiab tsis txaus txiv hmab txiv ntoo, zaub thiab tag nrho cov nplej.)

Siv ntau yam los tswj qhov hnyav

* Txwv tus naj npawb ntawm cov rog, piam thaj thiab khoom noj txom ncauj hauv koj lub txee. "Yog tias koj tau khaws cia ntawm 10 yam sib txawv ntawm cov ncuav qab zib, koj yuav raug ntxias ntau dhau los ntawm kev muaj qee yam, tsis yog tias koj txwv koj tus kheej tsuas yog ib lossis ob," hais tias tus kws tshawb fawb khoom noj khoom haus Barbara J. Rolls, Ph. D.

* Noj ntau yam zaub, txiv hmab txiv ntoo thiab lwm yam khoom noj uas hnyav ntau tab sis tsis muaj calories ntau. Lawv ua rau koj sau yam tsis suav nrog cov calories, thiab lawv tau ntim nrog cov as -ham.

* Ua raws Daim Ntawv Qhia Khoom Noj Pyramid kom tau txais kev sib xyaw ntawm cov zaub mov zoo nyob thoob pab pawg. Piv txwv li, pab pawg mis nyuj muaj qhov tshwj xeeb hauv nws cov nplua nuj ntawm calcium thiab B vitamin riboflavin. Sim rau 6-11 pluas mov ntawm cov zaub mov, 3-5 zaub zaub, 2-4 txiv txiv, tsawg kawg 2 zaug ntawm cov khoom siv mis thiab 5-7 ooj lossis sib npaug los ntawm cov pab pawg protein txhua hnub.

* Siv cov rog zoo li butter, margarine thiab roj tsawg.

* Saib xyuas qhov ntau thiab tsawg. Qhov hnyav nce tau los ntawm kev noj ntau calories ntau, txawm lawv tuaj qhov twg los xij. Cov khw noj mov feem ntau yuav loj dhau rau cov nqaij thiab pasta thiab me me rau zaub thiab txiv hmab txiv ntoo.

* Ua raws li Txoj Cai Kev Noj Qab Haus Huv tshiab (mus saib www.nal.usda.gov/fnic/dga/). Lawv txhawb txoj cai zoo ntawm ntau yam.

Daim ntawv txheeb xyuas ntau yam

Txhawm rau saib yog tias koj cov zaub mov muaj ntau yam zoo, txheeb xyuas txhua hom zaub mov uas koj noj rau peb hnub sib law. (Txhua tus tuaj yeem txheeb xyuas ib zaug nkaus xwb.) Yog tias koj txheeb xyuas tsawg kawg 25 cov khoom noj los ntawm tag nrho USDA Phau Ntawv Qhia Khoom Noj Pyramid pawg - nplej, zaub, txiv hmab txiv ntoo, mis nyuj, thiab nqaij thiab lwm yam zaub mov muaj protein - muaj feem yuav koj cov zaub mov muaj txoj cai hom ntau yam, hais tias tus kws tshawb fawb khoom noj khoom haus Katherine Tucker, Ph.D., uas tsim cov npe. Kev kuaj xyuas tsawg dua 15 cov zaub mov txhais tau tias koj cov zaub mov tuaj yeem siv ntau yam. Txawm hais tias tsis muaj cov lus qhia rau ntau yam hauv pab pawg, kev nkag siab zoo qhia peb tias peb yuav tsum sib xyaw thiab sib phim kom ntau li ntau tau. Piv txwv li, tsis txhob noj ib hom ntses thiab tsis muaj lwm yam protein los yog tsuas yog cov nplej zom thiab tsis muaj cov khoom nplej tag nrho.

Cov nplej

* Whole-grain breads

* Whole-grain cereals

* Nonwhole-grain breads

* Cov hmoov nplej tsis zoo

* Pasta

* Rice

* Pancakes, muffins, ncuav qab zib

Zaub

* Tsaus-ntsuab thiab nplooj zaub

* Deep-daj thiab txiv kab ntxwv zaub

* Dawb qos yaj ywm thiab lwm yam hauv paus zaub

* Cov khoom txiv lws suav

* Lwm yam zaub

Txiv hmab txiv ntoo

* Citrus txiv hmab txiv ntoo

* Mauv

* Txiv hmab txiv ntoo

* Lwm cov txiv hmab txiv ntoo

* Txiv hmab txiv ntoo

Mis nyuj haus

* Mis

* Yogurt

* Cheese

* Lwm yam khoom noj siv mis

Nqaij thiab lwm yam khoom noj protein

* Nqaij

* Nqaij npuas

* Mob siab thiab lwm yam nqaij hauv nruab nrog cev

* Lwm cov nqaij

* Nqaij qaib

* Ntses

* Qe

* Dried peas thiab taum

* Txiv ntseej thiab noob

Ntxiv

* Cov ncuav qab zib, ncuav qab zib, khoom qab zib, chips, dej qab zib, khoom qab zib

* Margarine, butter thiab roj

Tshuaj xyuas rau