11 Cov Lus Qhia rau Kev Noj Txoj Cai Thaum Mus Nrog Hom 2 Ntshav Qab Zib

Zoo Siab

• 1. Ntim koj lub thawv txias, tom qab npaj hnub
• 2. Muaj protein rau pluas tshais - thiab txhua pluas noj
• 3. Tsis txhob haus dej
• 4. Khoom txom ncauj cov leeg
• 5. Txheeb xyuas tag nrho cov carbs
• 6. Saib rau qee lub laj kab
• 7. Daim duab koj lub phaj
• 8. ua cov carb-txiav me me sib puav
• 9. Tsis txhob ntshai xyuas koj cov ntshav qab zib
• 10. Tshawb xyuas cov ntaub ntawv khoom noj khoom haus
• 11. Tham nrog tus kws tshaj lij

Kev noj mov zoo yuav muaj kev nyuaj dua thaum koj tsis nyob hauv tsev. Nov yog qhia ua kom yooj yim.

Kev noj haus hauv tsev muaj qhov zoo, tshwj xeeb yog tias koj muaj ntshav qab zib hom 2 thiab xav tau cov zaub mov uas yuav tsis nce koj cov ntshav qab zib. Koj tuaj yeem yooj yim tswj dab tsi hauv koj lub thawv txias thiab tom qab ntawd kuj yog qhov koj tso rau ntawm koj lub phaj.

Tab sis kev noj mov thaum mus - thiab nrog lub sijhawm nquag tshaj plaws - ua rau txawv zaj dab neeg.

Txhawm rau pab koj ua cov kev xaiv ntse, txawm koj khiav ncig lub nroog, khiav nrawm txog kev sib ntsib, mus taug kev, lossis tsuas yog tsis muaj sijhawm los nres thiab zaum noj mov, cov no yooj yim, nqis tes ua haujlwm yuav teeb tsa koj nyob rau hauv cov kev coj ntawm txoj kev vam meej.

1. Ntim koj lub thawv txias, tom qab npaj hnub

Txawm hais tias koj tsis tau noj hauv tsev, muaj txiv hmab txiv ntoo, veggies, nplej thiab cov protein tsis muaj peev xwm tuaj yeem txhais tau tias koj tuaj yeem ntim koj tus kheej cov hnab khoom txhua yam.

"Xav txog cov zaub mov koj xaiv ua ntej thiab ob lub hnab ntim lawv kom noj nrog koj, lossis muab tso rau hauv ib thaj chaw ntawm lub tub yees kom koj tsis tas txiav txim siab ntau yam zaub mov noj thawm hnub," hais tias Elizabeth DeRobertis, tus kws qhia kev noj haus ( RD) thiab cov kws qhia paub txog mob ntshav qab zib (CDE) ntawm Lub Chaw Noj Haus Hauv Tsev Kho Mob ntawm Scarsdale Medical Group hauv New York.

Txo cov khoom noj uas koj xaiv tau ib hnub yuav pab tau koj kom mus txog rau cov khoom uas ntim cov khoom noj thiab tsis txhob cuam tshuam txog koj cov ntshav qab zib.

2. Muaj protein rau pluas tshais - thiab txhua pluas noj

Lori Zanini, RD, CDE, hais tias "Yog tias koj muaj tibneeg hu tauj coob hnub ua ntej, nco ntsoov koj noj tshais kom zoo rau koj hnub,"

Nws tau hais tias "Muaj protein txaus thaum sawv ntxov yuav tsis tsuas pab tswj kom cov ntshav qabzib hauv qib siab, tab sis kev tshawb fawb kuj pom tias kev noj cov zaub mov no yuav txo qhov mob plab thaum yav tsaus ntuj,"

Tsis tas li ntawd, cov protein yuav siv sijhawm ntev dua mus zom cov carbs, yog li nws yuav muab koj lub siab kom pom ntau dua.

DeRobertis qhia cov qe nyob hauv lub a.m. (tawv tawv yog tias koj coj nws mus-mus), lossis qee yam xws li cov qe dawb lossis cov omelet uas muaj veggies yog koj tuaj yeem noj.

3. Tsis txhob haus dej

Thaum koj tau ntim koj cov zaub mov rau nruab hnub, tsis txhob hnov ​​qab txog qee cov dej qab zib qis thiab.

Zanini hais tias "Kev muaj dej txaus tsim nyog yog qhov tseem ceeb hauv kev txhawb nqa kev noj qab haus huv zoo, tshwj xeeb tshaj yog thaum nyob nrog ntshav qab zib, yog li kuv xav pom zoo kom ntim koj lub taub dej thiab kom nws npaj siv thoob plaws ib hnub,"

4. Khoom txom ncauj cov leeg

DeRobertis hais tias "Txhua lub sijhawm ib tus neeg mus ntev ntev tsis tau noj mov, lawv yuav tshaib plab heev thiab ua ntau yam dhau hwv," “Kev noj ntau dhau yog feem ntau ua rau cov ntshav muaj ntshav qab zib.”

Yog vim li no nws thiaj li yog lub tswv yim zoo uas koj tau mus nrog cov khoom noj txom ncauj kom tig mus thaum koj xav tau tom kom sai, thiab cov uas koj tuaj yeem nqa tau yooj yim ntawm txoj kev.

Ob peb yam DeRobertis pom zoo:

• 100-calorie hnab ntawm neeg rau
• ib khob ntawm tsev cheese
• txoj hlua cheese
• 0% Greek yogurt
• veggies nrog hummus lossis guacamole

Nqaij nyuj jerky sans nitrates kuj yog qhov kev xaiv ntse, vim nws muaj protein ntau ntau. Yog tias koj tsis tshaib plab rau khoom txom ncauj, tab sis, tsis txhob yuam nws, DeRobertis ntxiv.

Zanini txhawb kom muaj neeg rau noj ua khoom txom ncauj, txaus siab rau cov khoom noj txom ncauj thaum lawv tau ntim nrog cov protein thiab noj qab nyob zoo mono- thiab cov rog rog polyunsaturated.

Kev tshawb fawb tseem qhia tau hais tias kev sib pauv txiv ntoo rau cov zaub mov tsis tshua zoo xws li kib lossis roj me me tuaj yeem pab koj tswj tau qhov hnyav hauv lub sijhawm ntev.

Sau rau ntawm kev noj mov lossis khoom txom ncauj tsawg kawg txhua 4 mus rau 5 teev, Zanini hais.

5. Txheeb xyuas tag nrho cov carbs

Yog tias koj tab tom yuav qee yam thaum koj tawm thiab hais txog, DeRobertis qhia kom kuaj xyuas tag nrho cov ntsiab lus carb. Hais txog pluas noj, saib li 30 rau 45 gram ntawm tag nrho cov nqaij carbs lossis tsawg dua. Rau cov khoom noj txom ncauj, tsom rau kwv yees li 15 txog 20 gram ntawm tag nrho cov carbs.

Cov neeg feem ntau tsuas yog saib ntawm qab zib, DeRobertis hais tias, uas tsuas yog ib qho ntawm kev ua si.

Nws hais tias "Txhua txhua carbohydrates nws dhau mus ua qab zib thaum lawv zom," nws hais.

Yog tias koj txiav txim siab ntawm ob qho khoom noj txom ncauj, mus rau hauv qab carb ib qho.

6. Saib rau qee lub laj kab

Ib qho piav rau tsuas yog xyuas cov carbs tag nrho: fiber ntau, cov as-ham uas qeeb qeeb rau kev zom kom nws tuaj yeem ua kom koj puv.

Yog tias ob yam khoom muaj tib tus nqi ntawm cov carbs tag nrho tab sis ib qho muaj fiber ntau, mus nrog ib qho ntawd.

Lub koom haum American Diabetes Association hais tias cov zaub mov muaj 2.5 grams fiber yog cov muaj qhov zoo, thiab cov uas muaj 5 gram lossis ntau dua yog cov khoom siv tau zoo, yog li siv zog rau cov lej ntawd.

7. Daim duab koj lub phaj

Thaum tuaj tos koj cov khoom noj su lossis hmo, npaj lub hom phiaj ntawm kev sau ib nrab ntawm koj lub phaj nrog cov zaub mov tsis qab, zoo li zaub ntsuab, tswb kua txob, lossis zaub cob pob, hais tias Zanini.

Tom qab ntawd muab faib rau lwm tog nyob nruab nrab ntawm cov protein, zoo li cov ntses grilled, nqaij qaib, lossis taum, thiab cov carb uas zoo rau hauv lub cev xws li ci qos yaj ywm, quinoa, lossis taum dub.

8. ua cov carb-txiav me me sib puav

Muaj ib lub Sandwich rau noj su? Tshem tawm cov hlais sab saum toj rau nws ua kom nws qhib lub qhaub cij, uas txiav ib nrab ntawm cov carbs, DeRobertis hais.

Lossis, xaiv cov khaub noom carb qis, qhwv, lossis txawm tias pob nphuab ua lub hauv paus. Thaum noj hmo, tej zaum sim sim hloov cov mov ua rau cov zaub pob paj dawb lossis hloov noj cov nplej zom tsis tu ncua mus rau zucchini mij lossis spaghetti squash.

9. Tsis txhob ntshai xyuas koj cov ntshav qab zib

Kwv yees li 2 teev tom qab noj mov, koj cov piam thaj hauv ntshav yuav tsum yog 140 lossis tsawg dua, thiab kuaj nws lub sijhawm no tuaj yeem pab koj paub tias koj tus kheej muaj kev tsis haum carb. Yog tias koj noj carbs qhov ntau thiab koj cov piam thaj hauv ntshav tau nce siab, qhov ntawd tuaj yeem ua rau koj xav tau rov qab.

DeRobertis hais tias "Thaum koj paub tus lej [kam txais carb no], nws tuaj yeem pab koj txiav txim siab thaum koj mus ncig,"

10. Tshawb xyuas cov ntaub ntawv khoom noj khoom haus

Yog tias koj yuav tsum xaiv rau “zaub mov yoo” rau hnub tshwj xeeb tshaj plaws, nws yog ib qho zoo los qhia koj tus kheej txog cov ntaub ntawv noj haus kom ceev cov tsev noj mov. Paub seb yuav xaiv yam twg ua ntej koj yuav pab tau koj lo nrog cov kev xaiv zoo dua nyob rau ntawm lub tsev noj mov ntawd.

Koj tuaj yeem pom cov calories, carbohydrates, qab zib, thiab ntau dua hauv cov zaub mov los ntawm cov khoom noj ceev ceev ntawm no.

11. Tham nrog tus kws tshaj lij

Zanini hais tias tus kws qhia noj zaub mov zoo lossis mob ntshav qab zib tuaj yeem pab koj npaj thiab cais tawm koj li phiaj xwm khoom noj.

Nws hais tias "Kev noj zaub mov thiab sijhawm noj mov muaj feem cuam tshuam rau cov ntshav qabzib hauv lub hnub, yog li kev ua haujlwm nrog tus kws tshaj lij tuaj yeem muaj txiaj ntsig zoo rau qhov kev ua haujlwm zoo tshaj plaws rau koj,"

Kev Lag Luam Kev Lag Luam, ib tus kws sau ntawv ywj siab nyob hauv New York City, tau qhia txog kev noj qab haus huv, kev tawm dag zog, thiab khoom noj zoo rau ntau tshaj kaum xyoo. Nws cov haujlwm tau tshwm sim rau hauv kev tshaj tawm xws li poj niam Txoj Kev Noj Qab Haus Huv, Cov Ntawv Xov Xwm, Tus Kheej, Khiav Lub Ntiaj Teb, Kev Noj Qab Haus Huv, thiab Cov Duab, qhov uas yav dhau los nws ua txoj haujlwm ntawm cov neeg ua haujlwm. Nws kuj ua haujlwm ua haujlwm kho ntaub ntawv ntawm Daily Burn thiab Family Circle magazine. Mallory, tus kws qhia kev paub txog tus kheej, kuj ua haujlwm nrog cov neeg muaj peev xwm ntawm lub cev nyob rau hauv Manhattan thiab ntawm lub zog studio hauv Brooklyn. Keeb kwm yog los ntawm Allentown, PA, nws kawm tiav los ntawm Syracuse University's S.I. Newhouse School of Public Communications.