Hmoov tsis zoo, cov zaub mov muaj txiaj ntsig tsis yog ib txwm noj zaub mov, qee zaum kev noj zaub mov ntau dhau ntawm cov zaub mov tuaj yeem ua rau nce phaus. Cov zaub mov dab tsi zoo tshaj plaws rau kev tswj hwm?
Cov Lus Qhia
Kauj ruam 1
Cov kua txiv
Nws ntseeg tau tias kev haus kua txiv tsis tu ncua yog qhov zoo rau kev noj qab haus huv, txawm li cas los xij, thaum xaiv lub khob kua txiv thiab cov txiv ntoo tag nrho, koj yuav tsum nyiam lub txiv. Qhov tseeb yog tias cov txiv hmab txiv ntoo, thiab lwm yam, muaj fiber ntau, nws maj mam ua rau tawg ntawm carbohydrates thiab muab qhov zoo nkaus ntawm satiety. Muaj xyaum tsis muaj fiber ntau hauv cov kua txiv, tab sis muaj ntau ntawm fructose, thiab cov no yog cov carbohydrates yooj yim, uas nyob rau hauv ntau ntau ua mob rau daim duab.
Kauj ruam 2
Zib ntab
Ib qho khoom muaj txiaj ntsig zoo, tab sis muaj kiag li tsis muaj laj thawj los hloov qab zib nrog nws yog tias koj poob phaus. Ib me nyuam diav ntawm zib ntab tsis muaj tsawg calories tshaj li qhov ntau ntawm cov piam thaj, thiab tseem ntau dua vim tias muaj cov tuab thiab tuab ntawm cov khoom. Yog li thaum nrhiav hom tsis muaj zaub mov tsis muaj qab hau, nws yog qhov zoo rau saib stevia.
Kauj ruam 3
Muesli tuav
Tsis txhob raug dag los ntawm cov ntawv "qoj ib ce" ntau ntawm cov khoom ntim - nws feem ntau txhais tau tias khoom noj muaj txiaj ntsig, tsis yog ntawm cov zaub mov muaj txiaj ntsig. Raws li txoj cai, cov calories nyob hauv muesli bar tsis yog tsawg dua hauv qee qhov "Snickers", thiab koj tsis tuaj yeem nrhiav pom cov noob taum tag nrho thaum nruab hnub, yog li nyeem cov ntawv cim kom zoo.
Kauj ruam 4
Tsawb
Cov txiv no muaj cov zaub mov muaj txiaj ntsig zoo heev, lawv muaj poov tshuaj, magnesium thiab vitamin B6, tab sis lawv kuj muaj qab zib ntau. Cov txiv tsawb ua tau zoo raws li khoom noj txom ncauj, tab sis yog tias koj tab tom saib koj qhov hnyav, tom qab ntawd sim noj lawv tsuas yog thaum sawv ntxov thiab tsis pub ntau tshaj 1 txiv tsawb me me nyob rau ib zaug, zoo dua tsis dhau lub caij.
Kauj ruam 5
Yogurt
Nws yog ib qho tseem ceeb kom xaiv cov khoom zoo ntawm no, piv txwv li, lub cev tsis muaj roj yog cov qab zib yog qhov muaj txiaj ntsig zoo rau daim duab thiab nws txoj kev noj mov tas li ua rau lub cev hnyav thiab yog qhia rau cov neeg uas noj zaub mov. Ib qho ntxiv yog yoghurts nrog cov txiv ntoo. Txawm hais tias lawv muaj qhov tsawg kawg ntawm cov rog, lawv muaj suab thaj ntau thiab ntau yam stabilizers. Nws zoo dua tsis txhob yuav cov cawv txiv hmab los yog ua nws qee zaus.
Kauj ruam 6
Dried txiv ntoo
Lawv feem ntau pom zoo kom siv cov khoom noj txom ncauj, tab sis qhov no yog cov khoom lag luam hauv kev siv uas nws yog ib qho tseem ceeb kom soj ntsuam kev noj haus kom tsawg, vim hais tias cov txiv hmab txiv ntoo qhuav muaj ntau hauv calories. Yog tias koj poob phaus, noj thaum lub sijhawm tsis ntau tshaj li 5-6 daim ntawm apricots qhuav, 3-4 daim ntawm prunes lossis ib txhais tes me me ntawm raisins, tom qab haus ib khob dej tsawg tsawg. Hauv qhov no, cov txiv hmab txiv ntoo qhuav yuav muab qhov zoo ntawm satiety tsis mus deb ntawm calories.
Kauj Ruam 7
Cereal plaub ya ri
Lawv tuaj yeem tau txais txiaj ntsig zoo yog tias ua los ntawm cov tseem muaj nplej, tab sis hmoov tsis, nws nyuaj heev kom nrhiav tau cov khoom lag luam ntawm kev muag khoom. Tab sis feem ntau muaj cov zaub mov noj tshais qab zib rau ntawm cov khw muag khoom txee - nws zoo dua rau kev hla dhau cov no. Tsis txhob yuav cereals nrog cov ntsiab lus carbohydrate ntawm 15 g lossis ntau dua hauv 100 g ntawm cov khoom.
