Noj Txoj Cai Ua Yooj Yim!

Zoo Siab

• Tshuaj xyuas rau

Lake Austin Spa Resort qoj tus thawj coj Lora Edwards, M.S.Ed., RD., pom zoo kom npaj pluas mov noj uas siv Smart Foods rooj los ntawm Lub Cev rau Lub Neej rau Cov Poj Niam (Rodale, 2005) los ntawm Pamela Peeke, MD, M.P.H., ib tug tswv cuab ntawm Pawg Thawj Coj Cov Tswv Yim. Lub tswv yim tom qab txoj haujlwm no yog kom muaj kev sib xyaw ntawm cov protein, carbohydrates thiab cov rog noj qab haus huv hauv txhua pluas noj kom koj nyob puv.

Txhawm rau tsim koj tus kheej cov pluas noj, xaiv ib yam khoom los ntawm Pawg A, B thiab C, ntxiv ib qho ntxiv ntawm cov zaub uas tsis yog hmoov nplej los ntawm pawg B (xws li zaub paj los yog carrots) tsawg kawg ob zaug hauv ib hnub. Nco ntsoov tias koj noj ib yam dab tsi txhua plaub teev los yog li ntawd.

Pawg A: Cov protein zoo

Qe, cheese thiab txo cov rog mis

Cheese, lub teeb lossis tsis muaj rog, 2 oz.

Low-fat yogurt, 8 oz.

Tag nrho cov qe, 1

Qe dawb, 3 lossis 4

Hloov cov qe, 1/3-1/2 khob

Lowfat tsev cheese, khob

Lowfat (1%) los yog mis nyuj tsis muaj rog, 8 oz.

Tsis muaj rog ricotta cheese, 1/3 khob

Ntses (4 oz.)

Ntses

Haddock

Salmon

Qwj ntses (cws, roob ris, cw)

Tuna

Nqaij los yog nqaij qaib (3-4 oz.)

Skinless nqaij qaib los yog qaib ntxhw mis

Lean nqaij nyuj los yog nqaij npuas

Lean deli nqaij, xws li nqaij npua

Soy zaub mov / nqaij hloov

Nqaij qaib patty, 1

Siav burger, 1

Soy hot dog, 1

Soy cheese, 2 oz.

Yog ', 8 oz.

Soy ceev, 1/4-1/3 khob

Tofu, 4 oz.

Pawg B: Ntse Carbohydrates

Zaub (1/2 khob siav lossis 1 khob nyoos)

Artichoke

Asparagus

Taum

Broccoli

Brussels sprouts

Zaub qhwv

Carrots

Cauliflower

Celery

Pob kws (hmoov txhuv nplej siab)

Dib

Ntsuab taum

Kua txob ntsuab

Zaub xam lav

Mushroom

Dos

Peas (nplua nuj)

Qos yaj ywm, qab zib (hmoov txhuv nplej siab)

Taub dag

Zaub ntsuab

Squash

Txiv lws suav

Zucchini

Txiv hmab txiv ntoo (1 tag nrho cov txiv hmab txiv ntoo los yog 1 khob berries los yog melon chunks)

Kua

Berries (strawberries, blueberries)

Citrus txiv hmab txiv ntoo (txiv kab ntxwv, txiv kab ntxwv qaub)

Txiv hmab txiv ntoo qhuav, 1/4 khob

Txiv lws suav, cantaloupe

Cov nplej tag nrho

Whole grain bread, 1 daim

Tag nrho cov nplej bagel, pita los yog qhwv, 1/2

Steamed brown mov, 1/2 khob siav

Steamed qus nplej, 1/2 khob siav

Oatmeal, 1/2 khob siav

Barley, 1/2 khob siav

Pawg C: Ntse Rog

Avocado, 1/4 khob

Ceev: 15 almonds, 20 txiv laum huab xeeb, 12 walnut ib nrab (tseem tuaj yeem suav ua Smart Proteins)

Txiv roj roj, 1 tablespoon

Canola roj, 1 tablespoon

Safflower roj, 1 diav

Ntse Khoom noj txom ncauj

1/2 feem ntawm ib qho Smart Protein thiab 1/2 feem ntawm ib qho Smart Carb

1 tablespoon txiv ntseej butter on celery los yog 1 sliced ​​apples

Txhua yam tsis muaj zaub mov noj, txhua lub sijhawm

1/2 feem ntawm cov txiv ntoo sib xyaw nrog 1/2 feem ntawm cov txiv hmab txiv ntoo qhuav

1/2 tag nrho cov nplej bagel thiab hummus

Junk Foods (tshem tawm lossis noj tsawg)

Cov zaub mov tiav: Qab zib dawb, nplej zom dawb, ncuav qab zib, chips, ncuav qab zib,

khoom qab zib, dej qab zib

Cov nqaij ua tiav: Bologna, kub dev, hnyuv ntxwm

Tag nrho cov rog liab nqaij, mis nyuj thiab cheese (high in saturated fat)

Txhua yam khoom noj uas muaj cov rog trans

Tshuaj xyuas rau