Yam zaub mov twg tuaj yeem txiav txim siab txog kev noj zaub mov, yuav xaiv zaub, txiv hmab txiv ntoo rau kev poob phaus, cov cai rau teeb tsa cov zaub mov noj qab nyob zoo. Cov zaub mov noj yog cov zaub mov uas muaj tsawg kawg ntawm cov calories, tab sis nws muaj peev xwm muab lub cev nrog qhov tsim nyog ntawm cov as -ham rau lub neej thiab kev txhim kho. Ntau yam ntxiv, rho tawm thiab ua kom muaj zog ua kom cov qoob loo poob rau hauv pawg no, nrog rau cov zaub mov tsis tu ncua uas tuaj yeem yuav tom khw.
Cov Khoom Muag Slimming
Txhawm rau kom muaj txiaj ntsig zoo nrog cov phaus ntxiv, koj yuav tsum ua tib zoo saib xyuas koj noj dab tsi. Koj yuav tsum xaiv cov khoom noj qab haus huv uas yuav tsum tau muab rau ntawm lub rooj ntau li ntau tau. Kev noj zaub mov zoo li no yuav pab kom tsis txhob hnyav ntau, ntxiv rau ntxuav lub plab thiab txoj hnyuv, rov ua cov txheej txheem zom zaub mov qub thiab ntxiv dag zog rau lub cev tiv thaiv kab mob.
Cov khoom noj muaj protein ntau rau kev noj haus
Nws yog ib qho tseem ceeb heev uas yuav tsum tau noj cov zaub mov uas muaj cov protein ntau, vim lub cev xav tau lawv kom noj qab nyob zoo. Txhua yam nyob ntawm: cov leeg nqaij ntau ntxiv uas ib tus neeg muaj, nws tuaj yeem hlawv calories ntau hauv 24 teev. Cov zaub mov uas muaj cov protein ntau yog nqaij qaib mis, ntses, qe.
Nqaij qaib mis yog cov khoom siv tau ntau yam uas haum rau yuav luag txhua qhov kev noj haus. Nws muaj tag nrho cov khoom tsim nyog ntawm cov protein thiab cov zaub mov, thiab muaj tsawg calories - 113 rau 100 grams. Nws yuav txhawb nqa lub zog ntawm lub cev tau zoo, uas yog kev ntxhov siab los ntawm kev noj zaub mov. Nws yog ib qho tseem ceeb los ua noj kom raug: steamed, boiled lossis ci. Hauv qhov no, nws yog qhov yuav tsum tau tshem tawm cov tawv nqaij los ntawm nws. Ntses thiab nqaij nruab deg yuav pab daws cov dej num poob ntawm cov rog ntau, vim tias lawv yog cov tsiaj protein uas yooj yim nqus los ntawm lub cev. Cov phaus ntxiv yuav tsis suav nrog kev noj cov protein tsis tu ncua, vim tias nws tau nqus sai dua li cov zaub thiab txiv hmab txiv ntoo. Tom qab ntses lossis khoom noj txom ncauj nqaij nruab deg, koj yuav tsis hnov tshaib plab tsawg kawg plaub teev. Tab sis nws tsim nyog sau cia: cov khoom no yuav tsum tau ua tshwj xeeb rau zaub mov noj yam tsis muaj roj - ci lossis ci. Koj tuaj yeem noj lawv txawm tias yav tsaus ntuj. Nws tsis pom zoo kom noj ntses nrog cov nplej, vim tias qhov no, qib ntawm kev nqus cov protein los ntawm lub cev tau txo qis. Qe yog cov khoom noj uas muaj protein ntau thiab muaj cuaj amino acids. Nws yog cov khoom xyaw muaj txiaj ntsig uas pab txhawb rau cov txheej txheem tsim cov leeg tsim nyog. Cov calories peb tau txais los ntawm kev noj qe tsis khaws cia ua rog. Yog li ntawd, scrambled qe los yog omelet yog zoo meej rau pluas tshais, lawv tuaj yeem ua rau me ntsis seasoned nrog cinnamon lossis kua txob liab. Cov zaub mov noj tseem suav nrog txiv ntoo thiab noob txiv. Qee tus kws noj zaub mov hais tias lawv muaj roj ntau thiab tsis haum rau kev noj zaub mov. Yog tias koj ua tib zoo kawm cov ntsiab lus caloric ntawm cov khoom no, koj yuav pom tias cov noob paj noob hlis muaj li ntawm 690 kcal thiab kwv yees li 60 grams roj ib puas grams ntawm cov khoom. Qhov feem pua qis tshaj ntawm cov calories yog hauv cov txiv laum huab xeeb thiab noob paj noob hlis, thiab siab tshaj yog nyob hauv hazelnuts. Tseem, cov kws kho mob feem ntau qhia noj cov zaub mov no, vim tias lawv muaj cov protein ntau hauv tsob ntoo uas yog qhov tseem ceeb rau kev poob phaus. Tab sis rau cov txiv ntoo muaj qhov noj nruj heev nyob rau ib hnub - tsis pub ntau tshaj peb caug grams.
Mis Nyuj Qhuav Calorie Slimming Khoom
Cov mis nyuj thiab cov khoom qab zib yog cov khoom noj qab haus huv thiab nyiam tshaj plaws "tais" uas tau siv thaum yuav luag txhua yam khoom noj. Cov khoom muaj nqis tshaj plaws ntawm cov mis yog cov protein, cov vitamins muaj cov roj, cov piam thaj hauv cov mis (lactose), cov zaub mov, cov kab kawm.
Ntau tshaj li ib nrab ntawm tus nqi zog ntawm mis yog muab los ntawm cov rog. Hauv cov khoom lag luam mis nyuj, nws muaj nyob hauv daim ntawv ntawm cov roj uas muaj roj ntau. Nws yuav tsum tau sau tseg tias cov kua qaub no tsis tseem ceeb. Yog li, lawv tuaj yeem tsim ua ke hauv peb lub cev los ntawm lwm cov rog thiab carbohydrates. Yog li, kev siv cov khoom siv mis nyuj muaj roj tsawg thiab mis nyuj yog qhov ncaj ncees thiab yuav tsuas yog muaj txiaj ntsig rau lub cev thaum noj zaub mov. Cov zaub mov zoo li tsis muaj txiaj ntsig zoo, tab sis muab lub cev nrog cov khoom tseem ceeb. Cov kua mis nyeem qaub nrog cov feem pua tsawg ntawm cov rog ua lub luag haujlwm tseem ceeb hauv kev ua haujlwm ntawm cov zom zaub mov. Lawv muaj cov txiaj ntsig zoo ntawm microflora ntawm txoj hnyuv, tiv thaiv kev tsim cov kab mob pathogenic. Cov khoom qab zib fermented yog yooj yim zom thiab txheej txheem ntau dua cov mis. Ntxiv mus, txhua tus neeg muaj ntau yam khoom nyiam xaiv los ntawm: mis, kefir, fermented ci mis nyuj, tsev cheese, nyuaj cheese, yogurt, feta cheese thiab lwm yam.
Zaub rau poob phaus
Cov zaub tshiab yog nplua nuj nyob hauv fiber ntau, nrog kev pab uas lub cev tau ntxuav ntawm cov co toxins uas tsis tsim nyog, thiab tseem pib ua kom lub cev muaj zog ntawm lub plab. Kev noj haus fiber ntau sab hauv pib o, yog li txo qhov qab los noj mov. Tsis tas li hauv cov khoom lag luam muaj txiaj ntsig no muaj ntau cov tshuaj pectin, vim yog cov ntsiab lus tsis haum hauv lub cev tau raug khi thiab tshem tawm ntawm lub cev, uas pib tso tawm thaum txheej txheem zom zaub mov cuam tshuam. Cucumbers yog cov zaub mov zoo heev rau kev ua kom rov zoo thiab pab koj tso lub cev rog ntau dhau. Lawv tau noj zaub mov zoo vim lawv cov dej ntau, nrog rau vitamin C. Txiv lws suav yog cov txiv hmab txiv ntoo noj tau zoo, vim tias lawv kuj muaj dej ntau heev. Txiv lws suav tuaj yeem noj ntawm lawv tus kheej lossis ntxiv rau qhov sib xyaw ntawm ntau cov tais diav, ntxiv rau lawv nrog kev noj zaub mov txhua hnub. Broccoli yog poj huab tais ntawm cov zaub, vim nws yog nplua nuj nyob hauv ntau cov vitamins, muaj calories tsawg, thiab muaj txiaj ntsig zoo rau ntxiv dag zog rau lub cev. Tsis tas li, noj zaub qhwv yuav pab tiv thaiv kev tsim cov qog nqaij hlav cancer. Cov uas xav kom poob phaus yuav tsum tau them sai sai rau cov khoom lag luam xws li kua txob daj. Carnitine hauv nws muaj pes tsawg leeg pab cov leeg nqaij kom siv cov rog kom raug - coj nws mus rau kev tsim khoom ntawm lub zog tseem ceeb. Pom zoo rau txhua tus kom tau txais lub cev, khaws ntau cov zaub xam lav thiab zaub nplooj. Nws yog cov khoom lag luam no uas muaj peev xwm hlawv ntau zaus calories ntau dua li muaj nyob hauv lawv cov muaj pes tsawg leeg. Lawv yog lub hauv paus tseem ceeb thiab pab txo lub cev kev ntshaw rau khoom qab zib thiab cov hmoov nplej. Piv txwv li, zaub qhwv muaj nplua nuj nyob hauv glucosinolate, uas ua rau koj zoo siab nyob ntev.
Yam zaub mov twg noj kom poob phaus: txiv hmab txiv ntoo noj qab nyob zoo
Rau ntau qhov kev noj zaub mov, cov npe txiv hmab txiv ntoo uas txhawb kev poob phaus tau xaiv. Qhov ntsuas ntawm cov txiv hmab txiv ntoo noj haus feem ntau tau suav sau:
- Liab iab txiv kab ntxwv qaub … Ib qho ntawm cov khoom noj uas tsim nyog tshaj plaws thaum noj. Nws muaj cov tshuaj lom neeg muaj pes tsawg leeg, thiab yog li ntawd txiv kab ntxwv qaub feem ntau pom zoo kom suav nrog hauv cov ntawv qhia zaub mov rau cov uas xav poob phaus. Qhov niaj hnub niaj hnub yog ib lub txiv ntoo ib hnub, thiab nrog nws lub cev yuav tau txais cov vitamin C, PP thiab potassium. Tsis tas li, cov txiv hmab txiv ntoo muaj cov tshuaj antioxidants ntuj (lycopene) thiab pectins, uas pab tshem tawm cov roj cholesterol uas tseem tshuav sai sai. Ib yam khoom uas ntxiv qhov iab iab rau cov txiv hmab txiv ntoo - naringin - tsis tso cai rau cov rog nyob hauv lub cev ntev, tseem ua rau kev ua haujlwm ntawm cov plab zom mov thiab cov metabolism. Inzitol, uas yog ib feem ntawm txiv kab ntxwv qaub, yog lub ntuj hlawv roj tivthaiv. Nrog tsuas yog ib khob hauv ib hnub ntawm cov kua txiv kab ntxwv qaub, koj tuaj yeem txo koj cov ntshav qab zib thiab txo koj txoj kev vam khom insulin. Cov kua txiv yuav tsum tau qaug cawv nruj me ntsis thaum lub plab khoob, vim tias qhov tseem ceeb thiab lub zog yuav ntxiv, cov hlab ntsha yuav raug ntxuav kom zoo, thiab cov seem ntawm slag tso nyiaj yuav raug tshem tawm ntawm lub cev.
- Kua … Nov yog lwm lub tsev khaws khoom ntawm cov vitamins thiab cov as -ham. Yog tias txiv apples tau noj cov nqaij nyoos, tom qab ntawd lawv yuav txhawb kev qab los noj mov, vim tias cov kua txiv hmab txiv ntoo uas muaj nyob hauv cov txiv hmab txiv ntoo no ua rau cov kua hydrochloric ntau ntau hauv plab. Txog kev noj zaub mov kom zoo, nws raug nquahu kom ci txiv apples hauv qhov cub. Hauv daim ntawv no, lawv tsis poob lawv cov txiaj ntsig muaj txiaj ntsig, txawm li cas los xij, lawv tsim qhov kev xav ntawm satiety ntev, tsis ua rau khaus ntawm lub plab mucosa. Qhov no zoo tagnrho rau khoom noj txom ncauj me me tom haujlwm lossis tom tsev. Koj tuaj yeem yooj yim thiab sai ci txiv apples hauv lub microwave nrog dej me ntsis.
- Txiv kab ntxwv … Lwm cov txiv hmab txiv ntoo hauv cov npe ntawm cov txiv hmab txiv ntoo uas muaj txiaj ntsig tshaj plaws thaum noj zaub mov. Zoo li txiv kab ntxwv qaub, nws muaj cov zaub mov muaj fiber ntau, nrog rau cov txiv hmab txiv ntoo qab zib tsawg heev. Txiv kab ntxwv tuaj yeem siv ua khoom noj txom ncauj, muaj calorie tsawg. Txawm li cas los xij, txhawm rau txiv kab ntxwv kom khaws nws cov khoom noj muaj txiaj ntsig, nws raug pom zoo kom noj nws cais los ntawm lwm cov khoom lag luam, ntawm koj tus kheej. Ib qho ntxiv, txiv kab ntxwv txiv kab ntxwv yog ib lub hauv paus tseem ceeb ntawm vitamin C.
- Ib tug pineapple … Muaj ib qho lus dab neeg hais tias txiv puv luj yog lub ntuj hlawv roj hauv lub cev. Txawm li cas los xij, qhov no tsis yog txhua qhov xwm txheej. Kho kom zoo thiab muaj txiaj ntsig zoo hauv kev noj zaub mov zoo, cov txiv hmab txiv ntoo hauv thaj chaw no tau txiav txim siab rau lwm yam. Tshwj xeeb, nws muaj ntau cov enzymes uas pab ua kom cov txheej txheem zom zaub mov. Yog tias txiv puv luj ua ke nrog cov zaub mov uas muaj roj ntau, tom kawg yuav nqus tau qeeb dua. Ib qho ntxiv, lawv yuav tsis qeeb.
- Txiv tsawb … Cov txiv hmab txiv ntoo no tau yuam kev los ntawm poj niam los ua yeeb ncuab phem ntawm kev noj zaub mov. Qhov no tau sib cav los ntawm qhov tseeb tias txiv tsawb muaj ntau cov hmoov txhuv nplej siab, qab zib, calories. Txawm li cas los xij, qhov no tsuas yog ib nrab ntawm qhov tseeb. Ua ntej, txiv tsawb yog khoom noj txom ncauj zoo yog tias koj nyob ntawm txoj kev lossis tsis tau noj su noj qab haus huv nrog koj mus ua haujlwm. Ob lub txiv tsawb me me tsis muaj ntau dua 250 calories thiab tsuas yog ob peb grams roj. Tsis zoo li lwm cov txiv hmab txiv ntoo, txiv tsawb tsis ua rau mob plab. Zoo li txiv apples, nws muaj fiber ntau. Yog tias koj xav khaws cov khoom noj txom ncauj ua ntej mus rau koj qhov kev tawm dag zog, tom qab ntawd txiv tsawb yog qhov kev xaiv zoo tshaj plaws rau qhov ntawd. Txawm li cas los xij, nws yuav tsum tsis txhob tsim txom thaum noj zaub mov.
- Zib ntab … Tus naj npawb ntawm cov calories tau txo qis mus rau qhov tsawg kawg nkaus, muaj dej ntau nyob hauv nws thiab nws yog qhov tshwj xeeb tshaj yog kev lom zem rau noj hmo rau hnub sov lub caij ntuj sov. Zib ntab muaj cov vitamin B ntau heev, thiab vim nws siv tas li, qib ntawm tib neeg kev ua haujlwm nce ntxiv, nws tsis xav tau kev noj zaub mov ntau zaus thiab, raws li, poob qhov hnyav ntau.
Ntau pua xyoo dhau los, cov kws noj zaub mov tsim kho cov txiv kab ntxwv qaub tshwj xeeb, uas suav nrog haus tsawg kawg ib khob ntawm cov kua txiv tshiab hauv ib hnub, ntxiv rau noj ntau daim txiv hmab txiv ntoo noj qab nyob zoo. Zaum ntawm kev noj zaub mov zoo thiab ua raws txhua txoj cai, ntau tus neeg mob tswj kom poob los ntawm ob txog tsib kilograms hauv ob lub lis piam. Ib qho ntxiv, yog tias koj noj ntau daim txiv hmab txiv ntoo thaum hmo ntuj, koj pw tsaug zog yuav so, thiab thaum yav tsaus ntuj koj tuaj yeem hloov cov kua mis nyeem qaub nrog txiv kab ntxwv qaub, uas yog qhov yuav tsum tau ua hauv kev poob phaus.
Cereals thiab cereals rau poob phaus
Coob leej neeg txiav txim siab txog cov zaub mov muaj calorie ntau, tab sis cov kws noj zaub mov sib cav hais tias lawv yuav tsum suav nrog cov zaub mov noj. Ib feem ntawm buckwheat, txhuv xim av, millet lossis oatmeal muaj cov carbohydrates ntau thiab cov kab kawm. Cov cereals no yuav tsum tau ua kom raug - hauv dej, kom cov nplej tawm tuaj tawg. Yog li, lawv yuav yog cov khoom noj muaj txiaj ntsig zoo, qhov ntsuas tau zoo uas yuav ua tau raws li txhua qhov kev ntsuas.
Bran yog ib feem tseem ceeb ntawm txhua qhov kev noj zaub mov noj, vim tias lawv ua kom huv lub cev ntawm cov tshuaj tsis tsim nyog. Bran muaj lub plhaub ntxhib, uas tsis tau nqus los ntawm lub cev, thiab, ua tsaug rau qhov ntawd, cov zaub mov seem tau nqus thiab tshem tawm ntawm lub plab zom mov hauv ib txoj hauv kev.
Bran kuj muaj ntau cov vitamins B thiab ntau yam microelements, yog li ntau tus kws qhia zaub mov qhia kom suav nrog lawv hauv koj cov khoom noj ib ntus (rau ob rau peb lub lis piam). Nws tseem yuav pab koj poob phaus zoo.
Sprouted nplej, rye, oats, buckwheat yog cov khoom muaj txiaj ntsig uas feem ntau suav nrog hauv cov ntawv qhia zaub mov rau cov uas xav poob phaus. Thiab tseem cov noob qoob loo muaj cov txiaj ntsig zoo thiab muaj txiaj ntsig zoo rau lub cev tag nrho. Nws raug nquahu kom haus ntau cov noob qoob loo nrog cov noob tsis ntau tshaj peb millimeters ib hnub.
Cov khoom poob phaus sai: txuj lom
Ntau yam tshuaj ntsuab thiab cov txuj lom tsis tsuas yog muab cov ntsim saj rau cov zaub mov, tab sis kuj muaj txiaj ntsig zoo rau lub cev, tshwj xeeb, ua rau poob phaus.
Lub caij qub - cinnamon yuav pab kom poob sai sai. Tsuas yog ib nrab teaspoon ib hnub yuav txaus. Nws tuaj yeem hloov pauv qab zib tau yooj yim, yog li ua rau nws qib qis hauv cov ntshav. Qhov siab dua qhov qab zib, qhov hnyav ntau tus neeg tau nce.
Basil yog tshuaj ntsuab uas pab txhim kho kev zom zaub mov thiab kho mob plab. Nws yog lub hauv paus ntawm beta-carotene thiab cov tshuaj tua kab mob muaj zog uas ua rau tawg dawb radicals. Ntxiv rau, tsob ntoo no muaj ntau cov vitamins thiab minerals. Chili yog cov txuj lom uas ua rau koj cov metabolism sai, uas ua rau pab koj hlawv roj ntau hauv koj lub cev. Ib qho ntxiv, koj tsis tuaj yeem noj ntau dua li qhov koj yuav tsum tau, txij li cov zaub mov nrog cov kua qaub yog qhov ntsim heev. Nws yuav tsum tau sau tseg tias pungency ntawm cov kua txob no tsis ua mob rau lub plab. Ntawm qhov tsis sib xws, nws txhawb kev zom zaub mov tshwj xeeb thiab tiv thaiv kab mob peptic ulcer. Clove tau pom los hais txog ntau qhov teeb meem zom zaub mov - chim siab, tsam plab, xeev siab thiab ntuav. Tsis tas li ntawd, nws rhuav tshem cov kab mob phem, cov hu ua fungi thiab cov kab mob hauv cov plab zom mov. Cumin yog lwm cov tshuaj ntsuab uas muaj txiaj ntsig zoo rau kev zom zaub mov. Kev ua haujlwm ntawm lub gallbladder thiab txiav txiav yog txhawb, cov ntshav qab zib qib rov qab mus rau qhov qub, uas tso cai rau koj los tswj lub cev qhov hnyav, txo lub cev rog.
Turmeric ua kom cov hnyuv ruaj khov, tiv thaiv qhov tshwm sim ntawm cem quav thaum noj zaub mov. Nws kuj tseem txhim kho daim siab ua haujlwm.
Rosemary txhim kho kev zom zaub mov, ua rau lub zais zis. Cov tshuaj ntsuab no tau txiav txim siab zoo tshaj rau cov ncaws pob vim nws pab tsim cov leeg nqaij. Ginger txo qis cov qib roj cholesterol, muaj cov khoom loj ntawm cov tshuaj antioxidants uas sib ntaus rau kev zoo nkauj thiab noj qab haus huv ntawm daim tawv nqaij.
Thyme yog tshuaj ntsuab uas muaj txiaj ntsig zoo rau kev ua haujlwm ntawm lub plab, yog cov tshuaj tiv thaiv kab mob gastritis.
Nws raug nquahu kom ntxiv cov txuj lom rau cov tais diav kom saj txhua hnub kom ua tiav qhov txiaj ntsig zoo.
Cov khoom lag luam slimming zaub mov rau qib sib txawv ntawm kev rog
Txhawm rau poob 20 txog 30 phaus ntxiv, koj yuav tsum suav nrog cov zaub mov hauv qab no hauv koj cov zaub mov noj txhua hnub:
- Cov zaub tshiab - carrots, beets, eggplants, zucchini, dib thiab txiv lws suav.
- Apples, pears, pineapple, tangerines thiab txiv kab ntxwv.
- Los ntawm cov nplej, koj tuaj yeem noj buckwheat, txhuv thiab millet - txhua yam yuav tsum tau rhaub hauv dej.
- Los ntawm cov khoom lag luam fermented mis - kefir thiab qaub mis. Tus nqi txhua hnub yog ib lossis ob tsom iav.
- Noj cov ntses qhuav ob lossis peb zaug hauv ib lub lis piam.
- Caij zaub xam lav nrog txiv roj roj.
- Ntsuab tshuaj yej tsis muaj suab thaj.
Yog tias koj lub hom phiaj yog tshem tawm 10-15 kg, suav nrog cov zaub mov hauv qab no hauv cov ntawv qhia zaub mov:
- Coarsely av dub qhob cij nrog bran - 1 ua haujlwm ib hnub.
- Ntau hom cereals tuaj yeem ua noj peb zaug hauv ib lub lis piam.
- 100 grams ntawm tsev cheese muaj roj tsawg.
- Txiv hmab txiv ntoo qhuav thiab txiv ntoo (me me puv tes).
Yog tias koj qhov hnyav ntau dua li qhov tau teev tseg los ntawm peb txog tsib kilograms, koj tuaj yeem ntxiv cov hauv qab no rau cov khoom lag luam saum toj no:
- Ib diav ntawm zib ntab txhua hnub.
- Peb zaug ib lub lim tiam, koj tuaj yeem noj cov tsev cheese muaj roj tsawg hauv ib feem (tsis ntau tshaj ib puas grams).
- Ib daim ntawm cov nqaij ib zaug ib hnub lossis ob zaug.
- Ob mus rau peb daim me me ntawm cov ncuav qab zib.
- Boiled lossis ci qos yaj ywm uas tsis muaj ntsev - tuaj yeem noj ib zaug ib lub lim tiam.
Txoj cai noj zaub mov zoo thaum noj zaub mov
Ntxiv rau qhov tseeb tias thaum lub sijhawm noj zaub mov kom poob phaus, koj yuav tsum ua raws cov ntawv qhia zaub mov, nws yog ib qho tseem ceeb kom noj kom raug, raws li txoj cai thiab ua raws li cov lus pom yooj yim:
- Koj tuaj yeem noj qos yaj ywm (tsuas yog hau lossis ci) tsis pub ntau tshaj ob zaug hauv ib lub lis piam.
- Cov kws noj zaub mov tsis pom zoo noj txiv tsawb ntau ntau thiab txiv hmab txiv ntoo thaum noj zaub mov.
- Kas fes ntsuab yog cov khoom lag luam khoom noj uas yuav tsis tsuas yog txhawb koj thaum sawv ntxov, tab sis kuj pab koj poob phaus. Qhov ua haujlwm tseem ceeb ntawm kas fes ntsuab - leptin - yog lub luag haujlwm rau kev ua haujlwm ruaj khov ntawm cov txheej txheem zom zaub mov, thiab tseem koom nrog hauv kev zom cov rog thiab tshem tawm kev qab los.
- Yog tias koj twb tau xyaum yoo mov hnub, tom qab ntawd thaum noj cov zaub mov no lawv tseem tuaj yeem npaj yam tsawg ib zaug txhua xya hnub. Koj tsis tuaj yeem npaj cov kua txiv hnub yoo mov, vim cov txiv hmab txiv ntoo no tsuas yog ua rau muaj kev tshaib plab heev.
- Txawm tias thaum noj zaub mov, noj tshais tseem yog pluas noj tseem ceeb tshaj plaws ntawm hnub ntawd. Nco ntsoov suav nrog cov carbohydrates thiab cov zaub mov muaj protein hauv koj cov zaub mov thaum sawv ntxov - cov no yog cov nplej, cov qhob cij tag nrho, durum nplej zom, nqaij nruab deg thiab taum.
- Rau pluas su, nws yog qhov zoo dua los ua txhua yam kua zaub thiab kua zaub, steamed nqaij thiab ntses, cov zaub ci thiab qee cov txiv hmab txiv ntoo.
- Thaum noj su thaum yav tav su, koj tuaj yeem noj cov khoom txom ncauj nrog cov rog rog tsawg lossis cov tsev cheese, cov txiv ntseej lossis cov qhob cij tag nrho cov qhob cij nrog ib daim ntawm cov nqaij siav thiab seasoned nrog tshuaj ntsuab.
- Rau kev noj zaub mov noj, cov khoom lag luam hauv qab no haum: ntau yam zaub xam lav zaub, casseroles.
- Cov zaub mov yuav tsum tsis txhob loj - tsis pub ntau tshaj peb puas grams.
- Nws raug nquahu kom noj txiv hmab txiv ntoo ua ntej noj su.
- Tsuas yog 70 grams ntawm cov qhob noom xim kasfes tsaus nti hauv ib hnub - thiab koj yuav hnov qab tias kev ntxhov siab yog dab tsi. Qhov no yog qhov tshwj xeeb tshaj yog rau cov neeg rog, vim tias nws yog cov xwm txheej ntxhov siab uas feem ntau yog liam rau qhov tseeb tias cov txheej txheem zom zaub mov qeeb. Cov txiaj ntsig zoo ntawm cov khoom siv xws li caffeine thiab theobromine muaj txiaj ntsig zoo rau tib neeg kev noj qab haus huv los ntawm kev txo kev ntxhov siab thiab kev ntxhov siab. Tab sis nws tsim nyog sau cia: koj tsuas yog yuav tsum xaiv cov qhob noom xim kasfes uas muaj tsawg kawg 70% cocoa.
- Noj cov txiv laum huab xeeb tsis tu ncua yuav pab koj lub cev ua kom cov txheej txheem kev zom zaub mov ntxiv nrog rau hlawv calories. Tab sis nws yog ib qho tseem ceeb kom tsis txhob ua ntau dhau nrog kev siv cov txiv ntoo no, nws tsuas yog tsis tuaj yeem noj hauv qhov ntau ntau. Tus nqi txhua hnub ntawm cov khoom yog ob diav.
- Kev haus dej kom ntau thaum poob phaus kuj tseem ceeb heev. Tom qab tag nrho, yog tias lub cev tsis muaj qib dej xav tau, tom qab ntawd qhov hnyav yuav ploj mus ntev thiab nws nyuaj, vim tias cov txheej txheem zom zaub mov yuav qeeb, thiab qib qab zib yuav poob. Koj feem ntau yuav tsis zoo los ntawm kev mob taub hau, lub cev tsis muaj zog, kiv taub hau, thiab ntshav siab.
Cov zaub mov twg noj kom poob phaus - saib hauv video:
Cov khoom lag luam rau cov ntawv qhia zaub mov tuaj yeem muaj ntau yam sib txawv, qhov tseem ceeb yog tias txhua pluas noj yuav tsum tau faib ua feem. Nws yog ib qho tseem ceeb tsis txhob overeat. Txhua tus neeg uas xav kom poob phaus yuav tsum kawm paub ntau ntxiv txog cov khoom ntawm cov khoom ua kom yuag thiab, ntawm lawv tus kheej lossis nrog kev pab los ntawm kws noj zaub mov zoo, sau cov zaub mov zoo tshaj plaws rau nws.
