Nws tsis yog tsis muaj lub txiaj ntsig tias khob cij tau suav tias yog ib qho ntawm cov khoom lag luam tseem ceeb tau ntau xyoo. Nws muaj ntau cov kab lus thiab cov vitamins muaj txiaj ntsig zoo rau tib neeg. Ntxiv rau, nws zoo kawg nkaus ua qhov zoo siab ntawm kev tshaib kev nqhis. Txawm li cas los xij, hnub no cov khoom noj khoom haus tau nce siab pom zoo kom tso tseg nws thiaj li yuav khaws cia rau ntawm daim duab. Qhov no tsis muaj tseeb nkaus, vim hais tias txawm tias cov neeg uas tawm tsam nrog qhov hnyav tshaj plaws tuaj yeem them taus ntawm ib hnub mov ci.
Cov Lus Qhia
Kauj ruam 1
Ib qho kev hlais txheem ntawm ib qho khob cij nyhav txog 20-30 grams. Qhov no yog ib nrab ntawm ib daim 1 cm tuab txiav tawm los ntawm yob. Tab sis cov ntsiab lus ntawm calorie ntawm cov nyiaj no sib txawv kiag li rau ntau hom mov ci. Qhov tseem ceeb tshaj plaws rau daim duab yog rye cij, uas tsis tsuas yog muaj cov khoom noj muaj txiaj ntsig zoo, tab sis kuj muaj cov protein, vitamins thiab ntau yam minerals: magnesium, calcium, potassium, sodium, phosphorus, hlau. Rau 1 daim ntawm cov mov ci no, muaj li ntawm 50 txog 70 kcal. Yog li ntawd qhov nyiaj ntawm cov khoom lag luam no tuaj yeem pheej yig rau pluas tshais lossis noj su nrog thawj chav kawm.
Kauj ruam 2
Cereal qhob cij, uas tau ua nrog ntxiv rau ntawm cov khoom ua hmoov nplej tseem suav hais tias yog tsis muaj tsawg dua rau kev noj qab haus huv thiab duab. Nws cov calorie cov ntsiab lus feem ntau yog txiav txim siab los ntawm cov pes tsawg leeg. Yog li, ib daig ntawm cov khoom muaj cov noob lossis cov noob txiv me me yuav muaj txog 90 kcal, thiab khob cij nrog cov nplej tsuas yog muaj 10-20 kcal tsawg dua. Lub caij no, xws li qee qhov me me ntawm cov khoom lag luam yuav zoo kawg nkaus rau qhov kev xav ntawm kev tshaib kev nqhis, vim tias cov khoom noj uas muaj cov carbohydrates hauv nws tau nqus los ntawm lub cev ntev. Thiab qhov no yog qhov tseem ceeb heev rau daim duab. Tsis tas li ntawd, xws li cov khob cij pab ua kom lub cev tsis ua haujlwm zoo vim muaj cov paib ntau nyob hauv.
Kauj ruam 3
Cov khob cij dawb muaj lub zog loj tshaj plaws - 1 daim feem ntau muaj tsawg kawg yog 100 kcal. Thiab nyob rau hauv ntau yam khoom qab zib cov khoom muaj ob zaug ntau dua, vim tias lawv tau npaj nrog ntxiv cov qab zib, mis thiab zaub mov ntxiv. Nws yog qhov zoo dua rau qhov tsis kam lees cov khoom no rau cov neeg uas xav rov qab daim duab mus rau nws qhov qub kev sib haum xeeb. Tsis tsuas yog cov qhob cij no ntxiv cov calories ntau rau cov zaub mov noj txhua hnub, nws kuj tseem tsis muaj txiaj ntsig dab tsi. Nws muaj cov vitamins thiab cov zaub mov muaj tsawg heev, tab sis ntau cov zaub mov carbohydrates sai.
Kauj ruam 4
Ntxiv nrog rau kev xaiv hom qhob cij, nws tseem yog ib qho tseem ceeb kom ua raws li cov cai rau kev siv cov khoom no. Rau kev zoo dua thiab kev noj qab haus huv tag nrho, txhua yam zaub mov uas muaj carbohydrate-zoo noj thaum sawv ntxov, xws li noj tshais lossis noj su thaum ntxov. Tom qab ntawd cov carbohydrates yuav zoo dua nqus thiab ua tiav los ntawm lub cev mus rau hauv lub zog. Tab sis tom qab noj hmo, koj yuav tsum tsis nco qab txog qhob cij, muab kev nyiam rau cov zaub thiab cov zaub mov muaj protein ntau.
Kauj ruam 5
Thiab rau daim duab nws yuav zoo dua yog tias koj muab cov mov tsis xyaw nrog butter, nplej zom thiab khaub noom taum, tab sis nrog zaub thiab teeb ua ntej kawm. Nws tseem yog ib qho zoo kom noj cov crouton ntawm Borodino lossis ncuav ci cij nrog tshuaj yej ua khoom txom ncauj thaum noj tshais lossis su. Xws li lub rooj noj mov yuav tshem tawm qhov tsis zoo ntawm kev tshaib plab thiab tib lub sijhawm tsis muaj kev puas tsuaj rau daim duab.
