Puas Noj Tsis Zoo-Calorie Cov Khoom Noj puas nyob? Cov lus tseeb vs tseeb

Zoo Siab

• Cov Khoom Noj Tsis Zoo-Calorie Yog Dab Tsi?
• Cov Khoom Noj Muaj Ntau Yam
• Tsis Muaj Cov Khoom Noj Tsis Muaj Tseeb-Calorie
• Khoom Siv Hluav Taws Xob Tau Siv Khoom Noj Kom Chew
• Cov Khoom Siv Hluav Taws Xob Siv rau Digest Cov Khoom Noj
• Yuav Ua Li Cas Txog Cov Khoom Siv Xoom Calorie?
• Muaj Ntau Ntawm Cov Khoom Noj Muaj Zog-Muaj Khoom Noj thiab Khoom Noj Khoom Noj Khoom Haus Muaj Yees me me
• Tsom Rau Tag Nrho, Cov Khoom Noj Muaj Khoom Noj zoo-Muaj Khoom Noj Txiaj Ntsig
• Rau hauv qab Kab

Cov neeg feem coob paub kom xav txog lawv cov khoom noj calories thaum sim ua kom poob lossis nce phaus.

Cov ntsuas hleb yog qhov ntsuas ntawm lub zog uas khaws cia hauv cov zaub mov lossis hauv cov nqaij hauv koj lub cev.

Cov lus qhia pom zoo rau kom poob phaus tsom mus rau noj tsawg dua calories los yog siv koj cov calories ntau tshaj los ntawm kev siv dag zog.

Qee cov zaub mov tau nrov hauv cov zaub mov poob phaus vim tias lawv tau "cov calories tsis zoo," txhais tau tias koj poob cov calories los ntawm kev noj lawv.

Kab lus no yuav qhia koj yam koj xav paub txog cov zaub mov tsis zoo hauv lub cev, nrog rau seb lawv puas tuaj yeem pab koj yuag.

Cov Khoom Noj Tsis Zoo-Calorie Yog Dab Tsi?

Khoom noj muab rau koj lub cev nrog ntau yam khoom noj muaj txiaj ntsig, suav nrog peb pawg tseem ceeb uas ua kom muaj lub zog ntawm cov calories: cov carbs, cov rog thiab cov protein.

Koj lub cev tau siv lub dag zog los txhawm rau txhawm rau zom thiab ua cov khoom noj uas koj noj. Tus nqi ntawm lub zog xav tau sib txawv raws li cov khoom noj (1).

Lub sij hawm tsis zoo-calorie zaub mov feem ntau yog hais txog cov zaub mov uas supposedly noj ntau calories kom noj, zom thiab txheej txheem dua li nws ib txwm muaj thiab muab rau koj lub cev.

Yog tias cov zaub mov no muaj, koj tuaj yeem ua kom poob phaus los ntawm kev noj lawv, zoo li koj yuav siv ntau calories ntau los noj thiab zom kom zoo dua li koj tau los ntawm cov ntsiab lus calorie.

Cov Khoom Noj Muaj Ntau Yam

Cov zaub mov tau nce qib uas tsis zoo-calorie feem ntau yog txiv hmab txiv ntoo thiab zaub uas muaj cov ntsiab lus hauv siab.

Qee qhov piv txwv tshwj xeeb suav nrog:

• Celery: 14 calories rau ib khob (100 grams), 95% dej ()
• Carrots: 52 calories rau ib khob (130 grams), 88% dej ()
• Zaub xas lav: 5 calories rau ib khob (35 grams), 95% dej ()
• Zaub cob pob: 31 calories rau ib khob (90 grams), 89% dej ()
• Cov txiv kab ntxwv qaub: 69 calories ib khob (230 grams), 92% dej ()
• Txiv lws suav: 32 calories rau ib khob (180 grams), 94% dej ()
• Dib: 8 calories rau ib khob (50 grams), 95% dej ()
• Fais dej: 46 calories ib khob (150 grams), 91% dej ()
• Tsawb: 53 calories rau ib khob (110 grams), 86% dej ()

Lwm yam txiv hmab txiv ntoo thiab zaub zoo sib xws, xws li txiv qaub, zaub qhwv, txiv ntseej los yog zucchini, feem ntau muaj nyob hauv cov npe no ib yam nkaus.

Txij li txhua ntawm cov zaub mov no muaj calories, cov lus nug yog seb koj lub cev siv ntau calories los ua cov khoom noj no dua li cov khoom noj muaj.

Cov zaub mov tsis zoo hauv lub cev yuav tsum muaj lub zog kom zom thiab cov txheej txheem ntau dua li lawv muab rau koj lub cev. Txiv hmab txiv ntoo thiab zaub uas muaj cov ntsiab lus muaj dej ntau thiab tsawg calories yog feem ntau ua lag luam yog qhov tsis zoo-calorie.

Tsis Muaj Cov Khoom Noj Tsis Muaj Tseeb-Calorie

Txawm hais tias nws muaj tseeb tias feem ntau ntawm cov zaub mov no yog cov zaub mov tsis zoo, nws tsis zoo li tias ib qho ntawm cov tsis zoo-muaj calorie.

Txhua ntawm lawv muaj calories, thiab tsis muaj pov thawj los txhawb qhov kev xav uas lawv xav tau ntau lub zog noj, zom thiab ua tiav dua li lawv muab.

Khoom Siv Hluav Taws Xob Tau Siv Khoom Noj Kom Chew

Qee tus neeg yuav xav paub yog tias lub zog siv thaum sib tw zom mov yuav pab ua rau zaub mov tsis zoo thiab muaj calorie.

Qhov tsawg ntawm kev tshawb fawb tau pom tias kev zom khoom qab ntawm cov pos hniav ua rau lub zog uas koj lub cev siv txog 11 calories moos (11).

Yog li ntawd, lub zog koj siv thaum lub sij hawm ob peb feeb ntawm kev zom khoom qab zib lossis lwm cov khoom noj yog qhov tsawg heev thiab tsis tseem ceeb.

Cov Khoom Siv Hluav Taws Xob Siv rau Digest Cov Khoom Noj

Txawm hais tias koj lub cev siv cov calories los ua zaub mov noj, cov calories siv yog tsawg dua cov calories tau muab ().

Qhov tseeb, ntau npaum li cas hauv koj lub cev siv hauv kev ua cov khoom noj feem ntau tau piav raws li feem pua ​​ntawm cov calories uas koj noj thiab kwv yees nyias rau carbs, cov rog thiab protein.

Piv txwv li, lub zog siv los ua zaub mov noj yog li 5-10% ntawm cov calories uas cov khoom noj muaj rau carbs, 0-5% rau rog thiab 20-30% rau cov protein (1).

Feem ntau cov zaub mov tsis zoo-calorie yog cov feem ntau hauv dej thiab carbs, nrog cov rog lossis cov protein tsawg.

Nws tsis zoo li lub zog tau siv los zom cov zaub mov no ntau dua li lwm cov khoom noj hauv carb, txawm hais tias qhov no tsis tau kawm tshwj xeeb.

Yuav Ua Li Cas Txog Cov Khoom Siv Xoom Calorie?

Zoo ib yam li cov zaub mov tsis zoo-calorie, cov khoom siv tsis muaj calorie - xws li dej txias - feem ntau nce ua cov metabolism hauv.

Qee qhov kev tshawb fawb txhawb kev nce me me hauv cov metabolism hauv ib lub sijhawm luv luv tom qab haus dej txias.

Txawm li cas los xij, qhov loj me ntawm qhov nce me me yog, thaj tsam li ntawm 3-24 calories nyob rau ib lub sijhawm ntawm ib xuaj moos (13,,).

Zoo ib yam li ntxo, haus dej txias siv ib co calories. Txawm li cas los xij, xws li cov teebmeem me me yuav tsis cuam tshuam ntau ntxiv rau cov calories koj lub cev kub hnyiab.

Txawm hais tias qee tus calories yog siv los zom, zom thiab ua cov zaub mov, nws yog ib feem ntawm cov calories uas cov zaub mov muab - txawm tias cov zaub mov tsis zoo-calorie. Haus dej txias yuav ua rau me me, luv luv lub sijhawm ntawm kev siv dag zog.

Muaj Ntau Ntawm Cov Khoom Noj Muaj Zog-Muaj Khoom Noj thiab Khoom Noj Khoom Noj Khoom Haus Muaj Yees me me

Txawm hais tias cov zaub mov tsis zoo rau lub cev tsis muaj calorie yuav tsis muaj nyob los, ntau cov zaub mov txhawb raws li cov zaub mov tsis zoo hauv lub cev tsis tseem yog cov tseem noj zaub mov zoo.

Dab tsi ntxiv, vim tias lawv cov calories tsawg thiab cov ntsiab lus tsis txaus, koj tuaj yeem noj cov zaub mov ntau ntawm cov zaub mov no yam tsis tau noj ntau dhau.

Ntxiv rau cov zaub mov teev ua ntej hauv tsab xov xwm no, ntawm no yog ob peb lwm yam txiv hmab txiv ntoo thiab zaub uas muaj cov khoom noj muaj txiaj ntsig tab sis muaj calories tsawg:

• Kale: Muaj tsuas yog 7 calories rau ib lub khob (20 grams), tab sis tau ntim nrog cov vitamins A, K thiab C, nrog rau ntau cov zaub mov (, 17).
• Blueberries: Ntim 84 calories ib khob twg (150 grams) thiab yog qhov zoo ntawm cov vitamins C thiab K, nrog rau cov zaub mov manganese (18).
• Qos yaj ywm: Ntim 58 calories rau ib khob (75 grams) thiab yog qhov zoo ntawm cov poov tshuaj thiab vitamins B6 thiab C (, 20).
• Cov txiv duaj: Ntim 64 calories rau ib khob (125 grams) thiab yog qhov muaj txiaj ntsig zoo ntawm cov vitamins C thiab manganese (21).
• Zaub ntsuab: Zoo li kale, tsuas muaj 7 calories nyob rau ib khob (30 grams) nrog rau cov vitamins K thiab A, nrog rau ntau lwm cov vitamins thiab minerals ().

Raws li qhov muaj protein mus, ntawm no yog ob peb cov calorie tsawg, cov khoom noj muaj txiaj ntsig zoo:

• Salmon: Muaj 121 calories thiab 17 gram ntawm cov protein ib 3-ounce (85-gram) noj thiab tau ntim nrog omega-3 fatty acids thiab vitamins ().
• Nqaij qaib mis: Muaj 110 calories thiab 22 gram ntawm cov protein ib 3-ounce (85-gram) liab ().
• Yogurt Greek yogurt: Cov rog uas tsis muaj rog ntau muaj 100 calories thiab 16 grams protein rau 6-ooj (170-gram) liab ().
• Tag nrho lub qe: Muaj 78 calories thiab 6 gram ntawm cov protein rau ib lub qe, nrog rau ntau cov vitamins, minerals thiab cov rog tsis muaj rog ().
• Nqaij npuas tenderloin: Muaj 91 calories thiab 15 gram ntawm protein rau 3-ooj (85-gram) noj, nrog rau B vitamins thiab minerals ().

Cov rog kom zoo yuav pom muaj nyob hauv ob peb cov txiaj ntsig protein saum toj no, nrog rau lwm yam zaub mov thiab roj ntxiv.

Txij li cov rog muaj cov calories ntau nyob hauv ib gram dua li cov protein thiab carbs, ntau cov khoom noj muaj rog yog qhov tsis tsawg hauv cov calories uas yog cov carb- thiab cov zaub mov muaj protein nyob rau saum toj no. Txawm li cas los xij, cov rog yog qhov tseem ceeb ntawm kev noj zaub mov zoo (28).

Txawm hais tias lawv tsis yog-tsis zoo-calorie, ntau cov txiv hmab txiv ntoo thiab zaub yog cov calories tsawg thiab cov khoom noj muaj txiaj ntsig zoo. Nws tseem muaj ntau yam khoom noj muaj protein tsawg uas yog ntim nrog lwm cov as-ham.

Tsom Rau Tag Nrho, Cov Khoom Noj Muaj Khoom Noj zoo-Muaj Khoom Noj Txiaj Ntsig

Kev noj haus uas muaj ntau yam khoom noj muaj txiaj ntsig zoo tag nrho cov zaub mov muaj txiaj ntsig zoo rau qhov kev poob phaus thiab kev noj qab haus huv tag nrho (, 30).

Muaj ntau yam zoo rau tag nrho cov khoom noj dhau cov zaub mov tiav.

Tag nrho cov zaub mov feem ntau muaj ntau yam muaj vitamins, ntxhia pob zeb thiab lwm yam muaj txiaj ntsig zoo dua li cov zaub mov tiav ().

Cov khoom noj no thaum kawg yuav pab koj kom lub neej ntev dua thiab muaj lub dag zog zoo dua (31,).

Txuas ntxiv, koj lub cev yuav, qhov tseeb, siv cov calories ntau dua los mus zom cov zaub mov ntau dua li cov zaub mov tiav.

Ib txoj kev tshawb nrhiav tau pom tias 20% ntawm cov calories nyob hauv ib pluag mov tag nrho cov zaub mov tau siv los zom thiab ua cov pluas noj ntawd, piv rau tsuas yog 10% rau cov zaub mov ua tiav ().

Qhov tseem ceeb, qhov tsom mus rau cov npe xaiv ntawm cov khoom noj tsis zoo ntawm cov khoom noj tsis zoo yuav ua rau koj plam ntawm ntau lwm cov zaub mov uas muab cov khoom noj tseem ceeb rau koj.

Piv txwv li, cov zaub mov ntawm cov npe tsis zoo ntawm cov calorie feem ntau tsis muaj protein lossis rog, ob qho tib si yog qhov tseem ceeb rau koj txoj kev noj qab haus huv.

Dab tsi ntxiv, cov zaub mov tshwj xeeb uas tau sau tseg hauv tsab xov xwm no tsuas yog sawv cev ntawm cov zaub mov qab qab thiab muaj calorie tsawg xwb uas koj tuaj yeem txaus siab rau ua ib feem ntawm cov khoom noj muaj txiaj ntsig zoo.

Hloov ntawm kev xaiv txog cov npe xaiv ntawm cov khoom noj tsis zoo rau cov zaub mov tsis zoo, nws yog qhov zoo tshaj rau kev noj ntau yam zaub mov muaj txiaj ntsig zoo uas tuaj yeem pab txhawb koj kev noj qab haus huv tag nrho, suav nrog cov zaub mov uas txhawb nqa lub cev kom yuag.

Rau hauv qab Kab

Cov zaub mov tsis zoo hauv lub cev raug liam tias siv ntau calories mus noj, zom thiab ua dua li lawv muab rau koj lub cev.

Lawv ib txwm muaj zaub thiab txiv hmab txiv ntoo tsis muaj calorie ntau nrog cov ntsiab lus muaj dej siab.

Txawm li cas los xij, nws tsis zoo li ib qho ntawm cov zaub mov no yog qhov tsis zoo tiag tiag, txawm tias lawv yuav yog ib feem ntawm kev noj zaub mov kom zoo rau lub cev.

Tsis txhob tsom rau cov khoom noj tshwj xeeb uas xav tias yuav ua kom koj lub cev mus rau qhov hlawv cov calories ntau dua li nws tau siv, tsom rau kev txaus siab rau cov khoom noj muaj txiaj ntsig zoo.