Cov Noob Taub Dag Puas Pab Tau Koj Kom Loo?

Zoo Siab

• Tuaj yeem pab txhawb nqa kev noj qab haus huv
• Kev yaum yog qhov tseem ceeb
• Yuav ua li cas ntxiv cov noob taub dag rau koj cov zaub mov
• Hauv qab kab

Peb suav nrog cov khoom uas peb xav tias tseem ceeb rau peb cov nyeem. Yog tias koj yuav los ntawm cov txuas hauv nplooj ntawv no, peb yuav khwv tau nyiaj me me. Ntawm no yog peb cov txheej txheem.

Taub dag noob, uas tuaj yeem nyiam nrog lossis tsis muaj lawv lub plhaub dawb, yog cov zaub mov muaj zog thiab muaj txiaj ntsig zoo.

Kev tshawb fawb qhia tau hais tias lawv muaj ntau cov txiaj ntsig kev noj qab haus huv, xws li txo qis cov ntshav qab zib, txhim kho kev noj qab haus huv, thiab tseem txo koj cov kev pheej hmoo ntawm qee cov qog nqaij hlav (,,).

Coob tus neeg xav paub hais tias cov noob taub dag kuj tuaj yeem pab koj poob phaus.

Kab lus no tshuaj xyuas seb cov noob taub muaj txiaj ntsig zoo rau kev poob phaus, ntxiv rau cov lus qhia rau kev koom nrog lawv rau hauv koj cov zaub mov noj.

Tuaj yeem pab txhawb nqa kev noj qab haus huv

Taub dag noob yog cov nplua nuj nyob hauv cov as-ham uas pab txhawb lub cev poob ceeb thawj, xws li fiber ntau, protein, thiab cov roj ntsha tsis muaj rog.

Ib qho kev kawm 6 lub hlis hauv 345 cov neeg laus ntawm cov zaub mov tsis muaj calorie tau soj ntsuam cov cuam tshuam ntawm kev noj zaub mov zoo rau poob phaus. Nws pom tias kev noj haus fiber ntau ua rau kev yoo yuag thiab yuag yuag, ywj siab ntawm cov calories los yog lwm yam kev noj haus ().

Fiber ntau pab ua rau muaj kev xav zoo dua qub, tiv thaiv kev noj mov dhau los ntawm kev noj zaub mov uas yuav ua rau nce phaus lossis tiv thaiv kev poob phaus ().

Cov ntsiab lus fiber ntau tsawg kawg nkaus rau cov neeg laus los txhawb kev noj qab haus huv thiab kev hnyav yog 19–38 grams tauj ib hnub ().

Ib lub khob 1/2-khob (72-gram) ua rau cov noob taub dag nrog lawv lub plhaw tshem tawm tau muab 5 grams fiber, thaum lub khob 1/2-khob (23-gram) uas muab cov plhaub taum muab 1.5 grams ().

Protein kuj tseem paub ua lub luag haujlwm txhawb nqa kev poob phaus, pab txhim kho kev qab los noj mov, tiv thaiv kev tshaj dhau, thiab txhawb txoj kev xav (full) (,).

Lub khob 1/2-khob (72-gram) ua rau cov noob taub dag uas tsis muaj lawv lub plhaub muab 21 gram ntawm cov protein, thiab 1/2-khob (23-gram) pub rau cov noob nrog lawv lub plhaub rau ntawm muab 7 grams ().

Kev yaum yog qhov tseem ceeb

Thaum cov noob taub dag yog cov khoom noj muaj txiaj ntsig zoo, ua rau muaj fiber ntau uas tuaj yeem pab txhawb kev poob phaus, nws yog ib qho tseem ceeb kom nco ntsoov tias kev noj kom tsawg yog qhov tseem ceeb thaum nws los txog kev noj zaub mov.

Zoo li lwm yam txiv ntoo thiab noob, taub dag cov noob yog lub zog-tuab, txhais tau hais tias lawv muaj cov calories thiab rog ntau nyob rau hauv kev pabcuam me me.

Piv txwv li, 1/2 khob (72 grams) ntawm cov noob taub dag uas lawv cov plhaub tshem tawm muaj kwv yees li 415 calories thiab 35 gram roj ().

Yog tias koj yuav tsum tau noj 1/2 khob (23 grams) ntawm cov noob taub dag nrog lawv lub plhaub zoo li qub, koj tseem yuav tau txais kwv yees li ntawm 130 calories thiab 11 gram rog ().

Thaum nws los rau ntawm nws, cia li nco ntsoov tias qhov ntau ntawm cov noob taub dag uas koj tau noj yuav haum rau koj cov hom phiaj hauv calorie kom poob phaus.

Thaum qee tus neeg tuaj yeem tuaj yeem haum 1/2 khob (72 grams) ntawm cov noob txiv ua noob taub hau rau hauv lawv cov zaub mov noj, lwm tus yuav xav txwv lawv tus kheej kom ua haujlwm rau me.

Txo kom tsawg cov calories thiab ntsev ntxiv, xaiv cov noob taum pauv, tsis muaj taub, nrog lossis tsis muaj lawv lub plhaub, txhawm rau ua kom cov zaub mov poob phaus zoo.

Taub dag cov noob muaj nplua nuj nyob hauv fiber ntau, protein, thiab cov roj ntsha tsis muaj rog, uas txhua tus tuaj yeem ua lub luag haujlwm txhawb nqa kev noj qab haus huv thiab txhawb nqa. Xaiv cov noob twm, tsis muaj nqis kom tsawg los ua kom koj cov roj ntxiv, calories, thiab sodium.

Yuav ua li cas ntxiv cov noob taub dag rau koj cov zaub mov

Cov noob taub dag tuaj yeem nyiam siv nrog thiab tsis muaj lawv lub plhaub. Cov noob taub dag uas tsis muaj lawv lub plhaub feem ntau hu ua pepitas thiab tuaj yeem txheeb xyuas los ntawm lawv cov me, tsos ntsuab.

Taub dag noob yuav txaus siab rau ntau txoj hauv kev, xws li:

• nyoos los yog hauv tsev sib xyaw txoj kev taug
• sprinkled rau zaub nyoos lossis waffles
• ci rau hauv muffins los yog nyob rau sab saum toj ntawm qhob cij
• sib xyaw rau hauv cov kua mis nyeem thiab oatmeal
• tso ua ke rau hauv smoothies
• sib xyaw rau hauv cov tais sov sov los yog do
• nyob saum avocado ci
• tshuab hauv cov khoom noj ua khoom noj nrog cov poov xab khoom noj, qhob cij qhob cij, thiab cov khoom xyaw ua zaub ntsuab "Parmesan" cheese

Nco ntsoov tias cov noob taub dag muaj phytic acid, uas tuaj yeem cuam tshuam rau kev nqus ntawm lwm cov vitamins thiab minerals.

Yog tias koj nquag noj cov noob taub dag, xav txog ci lawv los yog so thiab txhaws lawv kom txo lawv cov kua phytic acid (,).

Cov noob taub dag tuaj yeem txaus siab rau nyoos nrog lossis tsis muaj lawv lub plhaub thiab ntxiv rau cov nplej zom tais zom, smoothies, kua mis nyeem qaub thiab cov khoom ci. Yog tias koj muaj kev txhawj xeeb txog lawv cov phytic acid, ci lossis soak thiab mam li txhaws lawv ua ntej noj mov.

Hauv qab kab

Cov noob taub dag yog cov zaub mov muaj txiaj ntsig zoo uas yuav pab txhawb lub cev kom yuag thiab lub hom phiaj, xws li muaj protein, fiber ntau thiab tsis muaj cov rog rog.

Ib yam li lwm cov txiv ntoo thiab noob, cov taub dag muaj ntau ntawm cov rog thiab cov calories ntau hauv kev ua haujlwm me me, ua rau kev noj kom tsawg yog tias koj tseem noj cov khoom noj uas tsis muaj calorie ntau.

Txhawm rau ua kom zoo tshaj qhov poob phaus, xaiv cov nqaij nyoos, tsis cia cov noob taub dag txawm muaj nrog lossis tsis muaj lawv plhaub. Cov noob no tuaj yeem ntxiv rau ntau cov tais diav lossis noj lawv tus kheej uas yog khoom noj txom ncauj zoo.

Mus yuav cov khoom noj uas yog nyoos, tsis tau pepitas lossis hauv plhaub taub dag noob online.