Nov yog koj lub plab ntawm Cocktails, ncuav qab zib, thiab lwm yam

Zoo Siab

• Cawv
• Qab Zib
• Refined Carbs
• Saturated thiab Trans Fats
• Tshuaj xyuas rau

Cocktails, cupcakes, qos yaj ywm qab ntsev chips, muaj kua cheeseburger loj. Cov khoom no txhua yam saj zoo nkauj darn zoo thaum lawv hla koj daim di ncauj, tab sis yuav ua li cas tom qab lawv tsiv mus rau hauv txoj kev? "Tsis muaj teeb meem dab tsi koj nqos, cov txheej txheem zoo ib yam: dhau los ntawm cov raj xa zaub mov, hla txoj hlab pas, thiab hauv koj lub plab," hais tias Ira Breite, MD, kws kho mob pab xibfwb qhia txog kev faib zaub mov ntawm NYU Langone Medical Center. "Tab sis muaj qhov sib txawv hauv qhov tshwj xeeb cov khoom noj xws li cov protein, carbohydrates, thiab cov rog tau nqus," nws hais.

Nov yog qhov tshwm sim thaum qee qhov koj nyiam ua txhaum kev lom zem ntaus koj lub plab, thiab yuav ua li cas coj txoj kev noj qab haus huv:

Cawv

Tsis zoo li txhua yam uas koj nqos, cawv yog nqus ncaj qha los ntawm lub plab (lub plab tseem ceeb yog qhov chaw tos rau txhua yam koj noj; tsis muaj dab tsi ua tiav thiab nqus mus txog thaum nws mus txog rau txoj hnyuv). Thaum lub khob ntawm vino-lossis margarita-tsoo koj lub plab, ib yam khoom noj nyob rau lub sijhawm ntawd ncua sijhawm nqus dej cawv mus rau hauv cov hlab ntshav, uas yog vim li cas koj thiaj xav tias yoozier sai dua yog tias koj haus dej hauv plab. Qhov siab dua qhov feem pua ​​​​ntawm cov cawv koj cov dej cawv muaj, qhov ntev nws nyob hauv koj lub cev thiab tus neeg qaug cawv koj xav. Thiab yog tias koj yog poj niam (lossis koj nyob ntawm sab nraub qaum), nws siv sijhawm ntev dua rau koj lub cev los ua cov cawv.

Txoj Kev Noj Qab Haus Huv: Moderation-thiab qeeb noj-yog qhov tseem ceeb. Thaum tag nrho nws zoo dua haus nrog zaub mov hauv koj lub cev, nws yuav tsis ua rau koj qaug cawv tsawg, Dr. Breite hais. "Haus tsawg dua lossis nthuav tawm kev haus kom koj lub cev muaj sijhawm los zom nws. Yog tias koj poob tsib qhov txhaj tshuaj thiab khob cij nrog nws, koj yuav qaug cawv tiag tiag thiab muaj cov carbohydrates tag nrho," nws hais.

Qab Zib

Qab zib hauv txhua yam ntawm nws cov ntawv, tshwj tsis yog cov khoom qab zib dag, muaj qhov cuam tshuam ncaj qha rau koj cov metabolism thiab lub zog. Txhua cov piam thaj tau hloov pauv mus rau hauv qabzib thiab fructose, uas tau nqus los ntawm cov hnyuv me rau hauv cov ntshav. Koj lub cev siv nws ua qhov yooj yim thiab ceev ntawm cov roj, tab sis nws khiav tawm sai sai (li no lub npe nrov "qab zib poob").

Txoj Kev Noj Qab Nyob Zoo: Qab zib yog, zoo, qab zib, thiab qhov ntawd ua rau nws yog ib feem tseem ceeb ntawm qee yam khoom qab zib tshaj plaws hauv ntiaj teb: qhob noom xim kasfes qhob qhob noom cookie, crème brulee, chocolate txhua yam. Tab sis nws tseem yog tag nrho cov calories tag, thiab tshwj tsis yog tias koj yog ib tus neeg ncaws pob tseem ceeb, tej zaum koj yuav tsis hlawv tag nrho cov calories uas khoob, yog li koj tsis xav tau ntau ntxiv los ntawm kev noj qab zib ntau dhau. Saib xyuas qhov chaw zais uas tsis ua rau lub hom phiaj zoo siab: dej haus kis las, dej qab zib, cov cache ntawm gummy bears ntawm koj lub rooj sib tham uas koj noj vim koj dhuav.

Refined Carbs

Ua kom cov carbohydrates zoo li cov txhuv dawb, nplej zom, thiab hmoov tau pib muaj lawv cov khoom noj qab haus huv raug tshem tawm; piv txwv li, cov mov dawb yog ib zaug mov xim av ua ntej nws tau txais nws cov nplua nuj fiber ntau sab nrauv tawm mus. Yog li tsis yog tsuas yog ua kom cov carbs qis hauv cov as -ham, lawv tau hloov pauv sai los ntawm lub cev mus rau hauv cov suab thaj thiab tuaj yeem txhawb cov ntshav qab zib. Thaum cov qib no siab, koj lub cev siv cov suab thaj tsis yog cov khw muag khoom rog rau kev txhawb zog sai. Koj tau tshaib plab dua sai dua tom qab noj zaub mov hnyav-carb hnyav (yog vim li cas koj thiaj tau npaj noj dua ib teev tom qab lub phaj loj ntawm pancakes), ntxiv rau koj lub cev tsis siv cov khw muag roj rau lub zog, uas yog yam koj xav tau.

Txoj Kev Noj Qab Nyob Zoo: Yog, baguette crusty yog qhov zoo tshaj plaws, zoo li pancakes, thiab qee zaum tsuas yog mov dawb nrog nqaij nyuj thiab zaub paj npleg yuav ua. Txawm li cas los xij, sim kom tau txais ntau npaum li koj cov carbohydrates txhua hnub los ntawm kev kub hnyiab, qhov chaw nyuaj xws li taum, tag nrho cov txiv hmab txiv ntoo thiab veggies, thiab tag nrho cov nplej. Txoj kev ntawd koj muaj chav nyob rau qee lub sijhawm tawg.

Saturated thiab Trans Fats

Cov zaub mov muaj roj ntau los ntawm cov tsiaj zoo li marbled steak, cheese, thiab butter, lossis cov khoom siv rog trans (feem ntau siv los khaws cov ncuav qab zib thiab chips los ntawm kev puas tsuaj tom qab lub sijhawm ntev ntawm cov khw muag khoom) coj tus cwj pwm tsis zoo hauv ob txoj hauv kev: tuaj yeem tsim teeb meem zom zaub mov zoo li cem quav lossis txawm tias raws plab. Ntev mus, lawv nce qib cov roj (cholesterol) phem (LDL), uas tuaj yeem ua rau cov hlab ntsha txhav thiab ua rau muaj kev pheej hmoo plawv nres lossis mob hlab ntsha tawg. Trans fats yog qhov ua txhaum loj dua vim lawv tsis tsuas yog nce cov roj (cholesterol) phem xwb, tab sis ua rau qhov zoo (HDL) zoo.

Txoj Kev Noj Qab Nyob Zoo: Hmoov zoo, cov roj trans rog tau raug hluav taws kub, thiab ntau lub tuam txhab tau tshem tawm ntawm lawv cov khoom. Yog li thaum koj yuav cov khoom ntim, nyeem cov ntawv thiab xyuas kom muaj cov khoom xyaw tsawg li ntau tau. Xaiv cov nqaij leaner thiab ua cheese ib qho splurge es tsis yog ib feem ntawm koj cov khoom noj txhua hnub. Mus rau qhov khoom zoo nyob rau hnub so; ib daim me me ntawm qee yam Fabkis thiab tsis zoo, lossis zoo heev Parmesan ntau dua li xaj Asmeskas cov cheese ntawm koj cov pluas su noj su tsis zoo.

Tshuaj xyuas rau