Txoj Kev Kawm Tshiab: Neeg Asmeskas Snacking Ntau Tshaj Plaws

Zoo Siab

• Ntsuam xyuas rau

Raws li kev tshawb fawb tshiab, khoom noj txom ncauj tseem nce ntxiv ntawm cov neeg Amelikas, thiab tam sim no suav txog ntau dua 25 feem pua ​​​​ntawm hnub no qhov nruab nrab calorie kom tsawg. Tab sis qhov ntawd puas yog qhov zoo lossis qhov phem thaum nws los txog rau kev rog thiab kev noj qab haus huv? Qhov tseeb yog nws nyob ntawm seb koj ua li cas.

Qhov kev tshawb fawb tshwj xeeb no tau saib txog Asmeskas kev noj zaub mov noj thaum xyoo 1970 los txog niaj hnub no thiab pom tias nyob rau lub sijhawm khoom noj txom ncauj ntawd tau loj hlob mus rau qhov uas cov kws tshawb fawb hu ua "kev noj zaub mov tag nrho," lossis plaub pluas noj, kwv yees li 580 calories txhua hnub. Nws kuj pom tias peb siv sijhawm ntau dua khoom noj txom ncauj. Tsuas yog ob peb xyoos dhau los lub sijhawm siv noj tshais, noj su thiab noj hmo zoo ib yam li ntawm 70 feeb hauv ib hnub, tab sis lub sijhawm siv khoom noj txom ncauj ob npaug, los ntawm 15 feeb txhua hnub hauv 2006 txog ze li 30 feeb hauv xyoo 2008. Thiab qee qhov tseem ceeb tshaj plaws cov ntaub ntawv hauv qhov kev tshawb fawb no yog hais txog cov dej haus. Lub sij hawm siv haus tau dhia ze li ntawm 90 feem pua ​​thiab cov dej haus tam sim no suav txog li 50 feem pua ​​​​ntawm cov calories uas tau noj los ntawm kev noj khoom txom ncauj.

Qhov teeb meem nrog dej qab zib yog tias ntau tus neeg tsis xav txog lawv li zaub mov, thaum qhov tseeb haus kas fes, tshuaj yej npuas, smoothie lossis txawm tias cov dej qab zib loj lossis qab zib iced tshuaj yej tuaj yeem ntim ntau calorie ntau npaum li ib yam dab tsi zoo li donut lossis txawm tias ib qho dej qab zib. qhaub cij. Tab sis tom qab nqes dej haus cov calories koj tsis tshua muaj peev xwm them nyiaj los ntawm kev txiav rov qab ntawm koj cov zaub mov kom tau txais.

Yog li qhov no txhais tau tias koj yuav tsum tsis txhob noj khoom txom ncauj? Yeej tsis yog. Ze li ntawm 100 feem pua ​​​​ntawm cov neeg Amelikas hauv txhua pab pawg hnub nyoog noj khoom txom ncauj txhua hnub, thiab qhov ntawd yog qhov zoo, vim nws yog lub sijhawm los nthuav koj cov khoom noj. Cov neeg Amelikas feem coob poob qis ntawm cov txiv hmab txiv ntoo, zaub thiab tag nrho cov khoom noj, thiab khoom noj txom ncauj yog txoj hauv kev zoo los ua kom sib txawv. Yog li nws tsis yog hais txog kev txiav rov qab, tab sis xaiv cov kev xaiv noj qab haus huv zoo li txiv tsawb nrog almonds es tsis txhob ncuav qab zib lossis veggies thiab hummus es tsis txhob chips thiab dip.

Thiab thaum nws los txog rau smoothies, ua rau koj tus kheej, yog li koj tuaj yeem tswj tau qhov tseeb thiab ntau npaum li cas nkag mus rau hauv nws. Nov yog qee qhov kev cai tsim lawv kom raug:

1. Siv cov txiv hmab txiv ntoo tshiab lossis khov, tsis muaj qab zib - hauv qee lub khw smoothie cov txiv hmab txiv ntoo zaum hauv da dej ntawm qab zib syrup. Yog tias koj siv cov txiv hmab txiv ntoo tshiab pov rau hauv ib txhais tes ntawm cov dej khov.

2. Ntxiv cov yogurt tsis muaj rog, skim mis nyuj, organic silken tofu los yog lwm yam mis nyuj nrog cov protein zoo li cov kua mis organic. Cov protein tau pom tias pab rov txhim kho cov metabolism. Thiab tag nrho cov txiv hmab txiv ntoo smoothie, tshwj xeeb tshaj yog tias qab zib ntxiv, tuaj yeem ua rau koj tshaib plab dua hauv ob peb teev xwb. Qhov ntxiv no tseem nthuav koj cov khoom noj kom suav nrog calcium thiab ua rau koj ua kom ntev dua - txawm tias muaj calories tsawg dua.

3. Ntxiv ib qho me me ntawm cov rog muaj txiaj ntsig zoo li ob peb diav ntawm almond butter, ib tablespoon ntawm flaxseed roj lossis txawm tias avocado tshiab. Cov rog yog satiating heev, yog li thaum koj suav nrog rog hauv lub smoothie nws xav tias ntau sated - ib zaug ntxiv txawm tias tsawg calories. Thiab cov rog txhawb kev nqus ntawm qee qhov tseem ceeb tshaj plaws antioxidants, qee qhov kev tshawb fawb pom los ntawm tsawg kawg 10 zaug.

4. Muab pov rau hauv tej yam ntuj tso xws li cov qhiav tshiab, mint nplooj los yog qhuav, av cinnamon los yog cardamom. Nyob rau hauv kuv phau ntawv tshiab tshaj plaws kuv xa mus rau tshuaj ntsuab thiab txuj lom li SASS, uas sawv cev rau Slimming thiab Satiating Seasonings. Tias yog vim li cas cov kev xav no tsis tsuas yog ntxiv qhov tsw thiab tsw qab rau txhua pluas noj-kev tshawb fawb qhia tias lawv ntim tau zoo nkauj 1-2-3 hnyav hnyav hnyav. Lawv pab koj hlawv ntau calories, txhawb satiety kom koj xav tias fuller thaum slimming down thiab tau ntim nrog antioxidants, uas zoo siab tshiab kev tshawb fawb tau txuas mus rau lub cev hnyav, txawm tias tsis noj tsawg calories.

5. Thiab thaum kawg yog tias koj xav tias smoothie tuaj yeem ntau dua qhov koj xav tau raws li cov khoom noj txom ncauj khi, nqis peev hauv qee qhov popsicle pwm, ncuav cov dej qab zib rau hauv thiab khov. Nws tsim cov khoom noj txom ncauj uas tswj tau uas koj tuaj yeem nqa thiab mus thiab lawv siv sijhawm ntev dua los noj!

Cynthia Sass yog tus kws kho mob sau npe kawm nrog qib master's degree hauv kev tshawb fawb txog zaub mov noj thiab kev noj qab haus huv pej xeem. Feem ntau pom nyob rau hauv lub teb chaws TV nws yog ib tug SHAPE pab editor thiab noj zaub mov tus kws pab tswv yim rau New York Rangers thiab Tampa Bay Rays. Nws qhov tseeb tshaj plaws New York Times tus muag khoom zoo tshaj plaws yog Cinch! Conquer Cravings, Pounds thiab Poob Inches.

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