Cov tswv yim noj zaub mov zoo tshaj plaws kom poob phaus kom zoo

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Peb tsis nyiam qhia koj yam koj yuav tsum ua-koj tuaj yeem txiav txim siab rau koj tus kheej ntse. Tab sis peb tau ua qhov tshwj tseg ntawm no. Ua raws li 11 txoj cai yooj yim no thiab koj yuav poob phaus. Peb cog lus.

Txhawm rau poob phaus: Pump Up Volume

Tseeb, koj yuav tsum xav txog cov rog thiab calories thaum xav txog pluas mov lossis khoom noj txom ncauj. "Tab sis cov khoom noj huab cua thiab dej, lossis ntim, tseem ceeb heev," hais tias Barbara Rolls, Ph.D., tus kws qhia zaub mov ntawm Penn State thiab tus sau ntawm Txoj Kev Npaj Noj Qab Haus Huv Volumetrics. "Cov zaub mov ntim tau ntau tuaj yeem ua rau koj muaj tsawg dua calories." Piv txwv li, koj yuav tsis pom 100 calories ntawm raisins (li 1-4 khob) raws li txaus siab li 100 calories ntawm txiv hmab (li 1 khob). Hauv ib txoj kev tshawb fawb, Rolls pom cov neeg uas tau noj zaub xam lav piled siab nrog cov khoom lag luam tshiab tau siv 8 feem pua ​​cov calories ntau dua (tab sis xav tias tsuas yog puv) raws li cov neeg uas muaj ib qho uas tau ntim ntau dua ntom ntom (thiab qis dua) toppings zoo li cheese thiab hnav khaub ncaws. Txhawm rau ntim yam tsis muaj calories ntaus, xaiv cov txiv hmab txiv ntoo uas muaj fiber ntau thiab veggies.

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Txhawm rau poob phaus: Nnooze ntau dua thiab poob ntau dua

Kev yuam koj tus kheej tawm ntawm txaj rau kev tawm dag zog thaum sawv ntxov tuaj yeem ua rau koj lub dag zog poob qis yog tias koj tsis nkag mus kaw qhov muag txaus. Kev tshawb fawb tshiab los ntawm University of Chicago qhia tias skimping ntawm zzz thaum koj tab tom noj zaub mov ua rau koj lub cev poob dej ntau, leeg nqaij, thiab lwm yam nqaij-tsis yog rog-uas ua rau koj cov metabolism qeeb. Susan Kleiner, Ph.D., R.D., tus tswv ntawm High Performance Nutrition in Mercer Island, Washington hais tias "Tsis tas li ntawd, ua rau koj lub cev tsaug zog." Ntxiv rau, nws tuaj yeem ua rau koj lub cev ntau lawm ntawm ghrelin, ib qho kev noj qab haus huv-boosting hormone. Txhawm rau poob phaus: Tsis txhob haus Koj Cov Calories

Cov neeg Asmeskas nruab nrab tau txais 22 feem pua ​​ntawm nws cov calories txhua hnub (kwv yees li 350) los ntawm cov dej qab zib. Qhov teeb meem: "Kleiner tau hais tias cov kua mus nrawm dhau ntawm koj lub plab rau koj lub hlwb kom pom cov calorie noj," hais Kleiner. Kev tshawb fawb hauv American Journal of Clinical Nutrition pom tias cov neeg uas txiav cov dej qab zib los ntawm lawv cov zaub mov poob ib phaus ntau dua tom qab rau lub hlis ntau dua li cov uas txo cov calories ntau ib yam los ntawm zaub mov.

Thiab dej qab zib tsis yog cov dej qab zib nkaus xwb uas yuav tsum ceev faj, hais tias Bob Harper, tus kws qhia ntawm NBC's Tus Loser Loj tshaj plaws. "Koj tuaj yeem hlawv 200 calories rau kev tawm dag zog rau 30 feeb thiab tom qab ntawd muab lawv rov qab rau hauv koj lub cev los ntawm kev haus dej haus kis las lossis dej qab zib latte."

Kev noj qab haus huv: Yuav ua li cas txhawm rau koj txoj kev yuag

Txhawm rau poob phaus: Pair Up To Pare Down

Protein, los ntawm nqaij, taum, thiab ceev, thiab fiber, pom nyob rau hauv tag nrho-wheat qhob cij thiab khoom, yog nyob-slim staples. Txawm tias zoo dua: noj lawv ua ke. "Fiber nqus dej thiab o hauv koj lub plab, noj qhov chaw," hais tias Kleiner, tus tswv cuab ntawm SHAPE advisory board. "Thiab cov protein xa cov teeb liab hormone mus rau koj lub cev uas ua rau koj zoo siab." Ib txoj kev tshawb fawb luam tawm hauv New England Journal of Medicine qhia tias tib neeg ua raws kev noj zaub mov noj uas ua ke ob qho tib si xav poob lossis tswj qhov hnyav, feem ntau yuav yog vim lawv tsis muaj ntshav qab zib ntau ntxiv uas tuaj yeem ua rau haus cawv.

Txhawm rau poob phaus: Veg tawm ib zaug ib lub lim tiam

Nutritionists nyiam tso dag tias tsis muaj leej twg tau rog noj carrots. Muaj qee qhov tseeb rau qhov ntawd: Ib txoj kev tshawb fawb hauv American Journal of Clinical Nutrition qhia cov neeg tsis noj nqaij muaj 15 feem pua ​​​​tsawg dua los yog rog dua li lawv cov phooj ywg noj nqaij. Tias yog vim cov neeg tsis noj nqaij nyiam noj tsawg calories thiab rog, thiab ntau cov txiv hmab txiv ntoo thiab zaub. Tab sis koj tsis tas yuav mus txias-qaib ntxhw ntawm, uh, qaib cov txwv kom pom cov txiaj ntsig. Sim mus tsis muaj nqaij ib zaug hauv ib lub lis piam: Hloov av nyuj hauv tacos nrog taum, lossis muaj hummus qhaub cij es tsis txhob siv koj li nqaij npua thiab Swiss.

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Koj tau hnov ​​nws ib lab zaug: Tsis txhob hla noj tshais. "Noj thawj qhov ua rau rov hlawv koj cov calories," piav qhia Bob Harper, uas tsim peb Bikini Lub Cev Suav Rov Qab Ua Haujlwm. "Yog tias koj tsis noj li ob teev tom qab sawv, koj cov metabolism tuaj yeem qeeb kom txuag tau lub zog." Noshing thaum ntxov muab lub zog rau koj thiab txhawb koj lub zog kom ua raws txhua hnub. Qhov tseeb, cov kws tshawb fawb los ntawm Teb Chaws Asmeskas Lub Tsev Haujlwm Saib Xyuas Kev Ua Liaj Ua Teb pom tias cov neeg noj zaub mov noj zaub mov loj dua tau ua tiav ntawm kev poob lub cev rog dua li cov uas tsis noj tshais yog qhov tseem ceeb. Bob Harper hais tias "Cov poj niam feem ntau yuav tsum ua kom tau txais 300 txog 400 calories thaum noj tshais,"

Hauv kev sib tw kom tawm lub qhov rooj? Ua haujlwm me me: Hnub Sunday, nplawm ib pawg ntawm cov qe tawv nqaij (80 calories txhua), thiab ua ke nrog ib pob ntawm instant oatmeal ua nrog mis nyuj tsis muaj rog thiab txiv tsawb mashed (kwv yees li 290 calories). Bob Harper hais tias "Cov protein tiv thaiv kev tshaib kev nqhis, thiab cov carbohydrates ua rau koj muaj zog."

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Txhawm rau kom poob phaus: Ua phooj ywg nrog rog

Rog muaj ntau dua ob zaug cov calories ntawm carbohydrates lossis protein, tab sis "koj lub cev xav tau cov rog kom ua haujlwm," hais tias Kleiner. "Thaum koj tsis txaus noj zaub mov txaus, koj lub paj hlwb xa lub teeb liab mus rau koj lub cell kom tuav tau lub cev rog." Qhov no txhais tau hais tias koj yuav tsum tau ua kom koj cov rog kom ntau ntxiv thiaj li yuav slim.

Qhov tseeb, txoj kev tshawb fawb tsis ntev los no hauv The New England Journal of Medicine tau pom tias cov poj niam uas tau noj cov zaub mov muaj roj tsawg (35 feem pua ​​ntawm cov calories) tso qhov nruab nrab ntawm 13 phaus ntau dua-thiab khaws cia lawv tawm-dua li ntawm cov phiaj xwm rog rog. Cov rog kuj siv sij hawm ntev dua los zom thiab pab tiv thaiv kev tshaib plab thiab binges.

Saib kom cog cov roj uas zoo ib yam li cov roj txiv ntseej, txiv ntseej, thiab avocados, ntxiv rau ntses, kom noj qab haus huv polyunsaturated thiab monounsaturated rog. Piv txwv tias koj tab tom noj 1,600 calories ib hnub, tsom kom koj cov rog txhua hnub nyob ib puag ncig 62 grams, lossis 560 calories.

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Txhawm rau kom poob phaus: Ua zaub mov tseem ceeb

Kleiner hais tias, "Tib neeg tsis paub txog qhov lawv tau muab tso rau hauv lawv lub qhov ncauj," tshwj xeeb tshaj yog thaum lawv noj hauv pem hauv ntej ntawm lub computer lossis TV. Tab sis thaum koj tsis mloog zoo rau koj cov zaub mov, koj haus ntau dua. Rolls hais tias "Peb lub plab tsis lees paub tias peb puv lawm thaum peb lub siab tsis tsom mus rau zaub mov," Nws pom zoo kom txiav sijhawm los zaum thiab noj tsawg kawg ib pluas noj "nco ntsoov" ib hnub. Yog tias koj yuav tsum tau ua haujlwm los ntawm kev noj su, noj tom ntawm email thiab ua kom mob siab rau kom saj txhua tus.

Txhawm rau poob phaus: Mus tom ntej, muaj lub ncuav qab zib

Ib txoj kev tshawb fawb hauv phau ntawv xov xwm Obesity qhia tau hais tias cov poj niam uas hais tias lawv ua raws li kev noj zaub mov nruj yog 19 feem pua ​​​​yuav rog dua li cov uas muaj kev npaj noj mov yooj yim dua. James O. Hill, Ph.D., tus thawj coj ntawm Center for Human Nutrition ntawm University of Colorado, Denver hais tias "Thaum koj tau txais tag nrho-lossis-tsis muaj kev xav, koj tab tom teeb tsa koj tus kheej kom ua tsis tiav." "Feem ntau, ib qho swb yuav ua rau koj poob siab thiab ua rau koj tso tseg." Hloov chaw, ua siab ntev txhua lub sijhawm. Kleiner qhia muab koj tus kheej tsib "tawm ntawm kuv cov zaub mov dawb" phaib txhua lub lim tiam. Tsuas yog txwv koj tus kheej rau ib feem ntawm txhua lub sijhawm.

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Txhawm rau poob yuag: Ua ib qho khoom noj Sleuth

Ib pob lossis cov ntawv qhia zaub mov tuaj yeem thov tias khoom noj yog "txo-calories," tab sis qhov ntawd tsis txhais tau tias nws yog qhov ntse xaiv. Lisa R. Young, Ph.D., RD, hais tias, "Thaum peb pom cov lus pom zoo-rau-koj-tsis-carb, lub plawv zoo, lossis cov organic, piv txwv li-peb ntseeg tias peb tuaj yeem tau txais kev noj ntau dua," Lisa R. Young, Ph.D., RD, hais. tus kws tshaj lij kev noj zaub mov ntxiv ntawm New York University. Tseeb tiag, hauv Cornell University txoj kev tshawb fawb, cov kws tshawb fawb pom cov neeg noj hmo ntawm tsev noj mov "noj qab haus huv" tsis suav nrog lawv cov zaub mov ze li ntawm 200 calories. Txheeb suav cov calories! Tej zaum koj yuav xav tsis thoob!

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Txhawm rau poob phaus: Txo koj cov tais diav

Suav cov calories yog thawj qhov tseem ceeb ntawm kev poob phaus, tab sis nws mus ua tes-tes-nrog rau kev tswj hwm. Young hais tias "Peb zoo li haus ntau dhau vim peb feem ntau 'noj nrog peb lub qhov muag'-yog tias peb tuaj yeem pom nws ntawm peb lub phaj, peb lub hlwb xav tias peb yuav tsum ua kom tiav," Young hais. Txhawm rau khaws cov khoom noj kom raug, siv daim phaj me dua. Cov kws tshawb fawb ntawm Cornell University pom cov neeg uas noj hamburgers tawm ntawm cov saucers ntseeg tias lawv tau noj qhov nruab nrab ntawm 20 feem pua ​​​​ calories ntau dua li lawv tiag tiag, thaum cov neeg noj 12-nti daim phiaj xav tias lawv noj tsawg dua thiab tsis txaus siab. Yog li muab koj cov zaub mov tseem ceeb rau ntawm lub tais zaub xam lav.

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