Lub siab xav ua kom poob ceeb thawj tsis tuaj yeem ua tiav yam tsis muaj kev noj zaub mov nruj. Nws tsis txhais tau tias "tshaib plab", tab sis ib qho uas koj yuav ua tib zoo saib xyuas koj cov calorie kom tsawg thiab tsis pub dhau tus nqi tsim. Ua li no, koj yuav tsum kawm paub los laij cov calories ntau ntawm cov tais diav tsis yooj yim lossis noj heev.
Qhov suav tau hauv calorie yog kev tshawb fawb
Txhawm rau tswj koj lub zog noj kom tsawg, koj yuav tsum tau suav tas li suav cov calories uas noj ib hnub. Qhov no yog ib qho tseem ceeb rau feem ntau cov zaub mov noj thiab cov khoom noj khoom haus zoo. Xam cov calories cov ntsiab lus ntawm ib qho yooj yim sandwich lossis phaj ntawm porridge yog yooj yim. Ib qho muaj tsuas mus saib tau hauv cov ntawv nyeem lossis ntawm cov chaw ua noj hauv lub network tso tawm cov calories ntawm cov ncuav dawb thiab butter lossis buckwheat. Thiab nrog kev pab ntawm hluav taws xob chav ua noj nplai los yog lub qhov muag (uas tsis muaj qhov xav tau) thiab lub laij lej, ua kom muaj kev xam yooj yim. Tab sis kom pom tias muaj pes tsawg calories nyob rau hauv ib lub tais uas muaj ntau cov khoom xyaw thiab npaj ua kom zoo - borscht, stew, pilaf pilaf, stuffed pike, thiab lwm yam - yog ib qho kev kawm tag nrho.
Koj tuaj yeem mus rau txoj kev yooj yim thiab tsuas yog ua cov tais diav, daim ntawv qhia uas qhia qhov muaj pes tsawg calories nyob rau hauv 100 g ntawm cov khoom tiav. Tab sis tom qab txhua tus, txhua tus niam tsev muaj nws tus kheej "lub tsev txhab nyiaj muab tshuaj" tau los ntawm nws cov txheeb ze thiab phooj ywg ntau. Vim tias nws nyuaj rau qhov muab "kev nplua nuj" no ntau heev, thiab txawm tias cov neeg hauv tsev tuaj yeem tawm tsam, koj yuav tsum tseem paub txog kev nyeem ntawm kev ntsuas tus kheej ntawm cov calories rau ib qho twg, txawm tias yog ib lub tais zaub heev. Ntxiv mus, koj yuav tau xam nws ib zaug, thiab koj yuav muaj peev xwm ua noj tsis tu ncua.
Raws li rau cov khoom noj hauv lub tsev noj mov thiab tsev noj mov, cov zaub mov ib txwm muaj ntawv qhia zaub mov rau cov zaub mov noj. Nws teev tag nrho cov khoom xyaw thiab lawv qhov hnyav hauv grams. Thiab thaum mus xyuas, koj tuaj yeem nug cov hostess rau ib daim ntawv qhia. Thiab nws txaus siab, thiab nws yog qhov zoo rau koj.
Yuav ua li cas suav cov calories
Txoj Cai 1 - cov khoom lag luam xws li dej, cov khoom ua si (tsuas yog cov txuj lom hauv lawv daim ntawv ntshiab), ntsev, tshuaj yej thiab kas fes tsis muaj calories.
Txoj Cai 2 - ntxiv rau cov zaub mov tsuas yog 20% ntawm cov lus qhia hauv calorie ntawm cov roj siv thaum kib cov tsiaj protein (nqaij, ntses, offal), vim tias 80% ntawm cov roj yuav nyob twj ywm rau hauv lub lauj kaub. Yog hais tias cov roj muaj nyob hauv qhov gravy, ces suav 100%.
Txoj Cai 3 - thaum muab kib zaub thiab nceb, cov roj tau tag rau hauv cov khoom, incl. ntxiv 100% ntawm kev siv roj.
Txoj Cai 4 - thaum ua noj, nqaij thiab ntses poob 20% ntawm lawv cov calories. Nws mus rau hauv lub broth. Qhov no tseem ceeb thaum cov nqaij thiab cawv yuav siv rau cov tais diav sib txawv.
Txoj Cai 5 - zaub ua noj yuav siv 20% ntawm lawv cov calories. Nws tseem nkag mus rau hauv cawv. Yog li ntawd, qhov kev xam no yuav tsis tsim nyog rau kua zaub. Nws tsuas yog ib qho tseem ceeb thaum siv zaub rau zaub xas lav thiab lwm yam tais diav.
Txoj Cai 6 - thaum ci hauv qhov cub, tag nrho cov zaub mov khaws cia lawv cov calorie ntsiab lus tag.
Txoj Cai 7 - cov ntsiab lus ntawm cov khoom noj tsis muaj ntxhiab tsw thiab cov nplej zom rau hauv pob yog qhia hauv daim ntawv qhuav. Thaum ua zaub mov noj, qhov nyhav ntawm cov khoom nce ntxiv los ntawm kwv yees li peb zaug. Yog li ntawd, cov lus qhia hauv calorie ntawm cov zaub mov tiav lawm tseem yuav ua peb zaug dua. Qhov tshwj tsis yog semolina, uas rhaub kom txog li 10 zaug.
Txoj Cai 8 - cov calories ntawm cov nqaij npaj thiab nqaij ntses ua kom siav dhau ntawm hluav taws qhib lossis hluav ncaig (kebabs) tau nce li 20%.
Txoj Cai 9 - Thaum npaj cov zaub mov nyuaj, piv txwv li, cov kua zaub, cov calories thiab qhov hnyav ntawm tag nrho cov khoom xyaw yog thawj zaug suav. Tom qab ntawd cov dej hauv lub lauj kaub yog qhov hnyav. Yog tias nws yog nqaij nqaij si, nws cov lus qhia hauv calories yog xam. Qhov nyhav ntawm dej thiab qhov hnyav ntawm tag nrho cov khoom muaj ntxiv ua ke. Muab xam tas nrho cov calories ntau ntxiv rau.
Piv txwv, qhov hnyav tag nrho ntawm cov kua zaub yog 5050 g, thiab cov calories tag nrho ntawm txhua qhov khoom xyaw yog 2045 kcal. Cov mis yooj yim: 5050 g = 2045 calories 100 g ntawm kua zaub = 100x2045 / 5050 = 40.5 cal. Xaus - cov calories ntau ntawm cov kua zaub yog 40, 5 cal / 100 g.
