Qhov #1 Smoothie Trick uas ua rau koj puv sijhawm ntev

Zoo Siab

• Tshuaj xyuas rau

Ntxiv rau qhov yog txoj hauv kev zoo los ntim cov protein thiab cov khoom noj uas koj yuav xav tau kom ua rau koj lub hnub, cov txiv hmab txiv ntoo uas muaj cov smoothies zoo txaus rau koj li Instagram pub-huag, tsuas yog ua siab ncaj. (Cov dej haus no ntau dua li tsuas yog noj tshais-mus-noj tshais. Sim cov Smoothie Recipes rau Cov Pluas Mov Zoo Tshaj Plaws.) Tam sim no, txoj kev tshawb fawb tshiab tau muab lwm qhov laj thawj kom tau sipping, thiab nws yog txhua yam hauv ib qho yooj yim dag uas hloov ib tug twb noj qab nyob zoo smoothie rau hauv lub cravings crusher: ua kom nws tuab.

Kev tshawb fawb me me, luam tawm hauv American Journal of Clinical Nutrition, pom tias yooj yim ua rau koj thaum sawv ntxov smoothie tuab tuaj yeem pab ua kom koj taug qab nrog koj lub hom phiaj kev noj qab haus huv. Cov kws tshawb fawb muaj 15 tus txiv neej haus plaub qhov dej cawv sib txawv uas sib txawv hauv cov ntsiab lus calorie (xws li 100 calories lossis 500 calories) thiab tuab (cais raws li nyias lossis tuab).

Tom qab nqes dej haus txhua tus, cov kws tshawb fawb tau tshuaj xyuas cov neeg koom nrog lub plab siv MRI los txiav txim seb lawv lub cev tag nrho thiab lawv nyob li cas. Cov txiv neej kuj tau hais kom ntsuas lawv qhov qab los noj mov ntawm 100-point scale. Ob qho cim tau teev tseg txhua 10 feeb txog li ib teev thiab ib nrab tom qab

Unsurprisingly, lub nyias 500-calorie smoothie ua rau tib neeg fuller ntev tshaj li 100-calorie nyias version-calorie ntau txhais tau tias ntau zog los hlawv. Xav paub ntau ntxiv, smoothies ' thickness tseem ceeb tshaj li cov ntsiab lus calorie. Cov neeg uas haus cov tuab 100-calorie smoothie qhia tias muaj kev puv puv ntev dua li cov neeg uas haus cov 500-calorie smoothie. (Nrhiav kev txaus siab smoothie tab sis tsis tuaj yeem ua mis nyuj? Tsis muaj kev txhawj xeeb, cov High-Protein Vegan Smoothies tsuas yog rau koj.)

Yog vim li cas, raws li cov kws sau ntawv tshawb fawb, zoo li yuav luag yooj yim heev: qhov dej haus ntau dua, nws ua rau koj lub plab thiab ntev dua koj yuav tsis txhob tshaib plab dua. Lawv hu qhov no "phantom fullness." Nws yog qhov tsim nyog xav tias qhov no kuj tseem yuav tau ua nrog cov ntsiab lus fiber ntau hauv cov tuab smoothies. Peb twb paub lawm hais tias juicing txiv hmab txiv ntoo thiab veggies strips tseg tag nrho cov uas txhaws fiber ntau thiab tawm koj lub hauv paus qab zib, tsim ib tug ceev ceev, yog li ntawd cov nyhuv tib yam yuav tshwm sim thaum koj muab koj cov khoom xyaw smoothie rau smithereens. "Nco ntsoov tias cov kua txiv hmab txiv ntoo ua rau cov khoom noj muaj fiber ntau, uas muaj nyob rau hauv cov tawv nqaij thiab cov tawv nqaij ntawm cov khoom tsim thiab pab hauv kev zom zaub mov, tswj cov ntshav qab zib, thiab ua rau koj xis nyob ntev," hais tias Keri Glassman tus kws kho mob sau npe. "Yog li tag nrho cov khoom noj tseem yog txoj hauv kev zoo kom ntseeg tau tias koj tau txais cov fiber ntau hauv koj cov zaub mov."

Tab sis ua ntej koj mus ntxiv ob koob tshuaj ntawm froyo (hav, uas yog tuab, puas yog?) xyuas kom koj xaiv koj cov thickener ntse. Txhawm rau kom tau txais kev txhawb nqa ntxiv ntawm kev noj qab haus huv cov rog thiab cov protein, mus txog rau avocado, txiv laum huab xeeb, thiab Greek Greek yooj yim, hais tias Keri Gans, R.D.N, tus sau ntawm Kev Hloov Me Me.

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