Cov neeg coob zuj zus pib xav txog lawv txoj kev noj qab haus huv. Yog tias tus neeg xav nyob hauv lub cev zoo, kom nquag, ua lub neej ntev npaum li ntev tau, ces ib qho ntawm cov ntsiab lus tseem ceeb yog tsis muaj lub cev nyhav. Hauv kev npaj tswj hwm lossis plam phaus ntxiv, cov neeg mus noj cov zaub mov sib txawv los yog hloov mus rau cov zaub mov tsis muaj calorie tsawg. Lub zog muaj nuj nqis ntawm ntau yam khoom noj, lossis cov ntsiab lus calories, yog nyob ntawm lawv cov tshuaj lom neeg. Txhua hom rog thiab cov zom zom zom kom tau cov calories kom muaj cov calories zoo, thiab txo qis - cov ntsiab lus fiber ntau thiab dej.
Cov khoom lag luam zaub
Cov ntsiab lus ntawm cov calories ntawm 0 txog 50 kcal. Tsis tas li, nws muaj ntau phytonutrients, vitamins thiab kab kawm. Qhov txiaj ntsig zoo tshaj plaws tau muab los ntawm kev siv tshuaj ntsuab tshiab. Ntxiv nws rau zaub nyoos, kua zaub, sab zaub mov. Cov zaub ntsuab kuj tseem tsis tau qis dua cov zaub ntsuab hauv lawv cov ntsiab lus tsis tshua muaj calorie, ntxiv rau, lawv kuj tseem muaj cov vitamins, kab kawm thiab fiber ntau. Sorrel, spinach, ntsuab dos, zaub kav, zaub asparagus, zaub txhwb qaib, dill, zaub xas lav, radishes, dib, txiv lws suav, zucchini, zaub qhwv, tswb txob, qej, carrots, beets thiab dos - tus nqi zog ntawm cov khoom no tsis tshaj 50 kilocalories toj ib 100 grams … Yog li ntawd, koj tuaj yeem noj lawv yam tsis muaj kev txwv.
Txiv hmab txiv ntoo thiab txiv hmab txiv ntoo muaj cov khoom noj tau yooj yim zom cov carbohydrates, tab sis qhov no tsis tiv thaiv lawv los ntawm kev muaj lub zog qes. Quince, lemons, blackberries, cherry plums, txiv ntoo qab zib, dib liab, txiv kab ntxwv qaub, txiv kab ntxwv, pomegranates, txiv pos nphuab, lingonberries, pears, txiv apples, txiv ntoo, kiwi, raspberries, gooseberries, txiv ntoo qab zib, txiv duaj, txiv duaj, txiv ntoo, pomegranates, txiv pos nphuab, lingonberries, pears, txiv apples, dib liab, kiwi, raspberries, gooseberries, cherries, txiv duaj, blueberries, persimmons, txiv ntoo ntsuab vim yog lawv cov ntsiab lus siab lawv muaj cov dej los yog qhov muaj fiber ntau hauv lawv cov muaj pes tsawg leeg. Qee cov txiv hmab txiv ntoo, xws li avocados thiab guavas, tseem muaj cov zaub uas muaj zaub mov zoo. Nws yog qhov zoo tshaj rau noj cov txiv hmab txiv ntoo thaum sawv ntxov, ua ntej noj su, vim tias cov khoom noj uas muaj cov roj (carbohydrates) nyob hauv lawv tau noj sai, thiab tsis tso rau hauv cov roj ntsha hauv lub cev ntau dua. Cov kws qhia noj zaub mov zoo xav kom siv lawv ua daim ntawv noj tshais tshiab ua ntej lossis hauv hom ua zaub nyoos thiab kab noj.
Cov ntsiab lus ntawm cov calories ntau nyob ntawm seb muaj pes tsawg carbohydrates lawv muaj, thiab ntau cov acidic ntawm cov txiv hmab txiv ntoo yog, nws cov calories tsawg dua nws muaj. Lawv, nrog rau cov txiv hmab txiv ntoo, yog cov nplua nuj nyob hauv cov vitamins, thiab cov uas muaj xim tsaus kuj tseem muaj antioxidants thiab polyphenols. Cov txiv hmab txiv ntoo, ib yam li txiv hmab txiv ntoo, yuav tsum tau noj ua ntej noj su.
Hmoov nplej cov khoom noj thiab zaub mov tsis feem ntau yog cais raws li cov zaub mov tsis muaj calorie ntau. Txawm li cas los xij, thaum lub rwj, cereals plam ntau dua li ib nrab ntawm lawv cov nqi zog. Cov noob zaub txhuv muaj cov zaub mov qeeb ua kom qeeb, yog li lawv tau noj zoo rau noj hmo kom roj lub cev thoob plaws thaum yav tsaus ntuj thiab tsaus ntuj. Millet porridge muaj 90 kcal ntawm dej, thiab yuav luag 140 hauv mis, zoo ib yam li txhua lwm yam lis. Lub zog ntawm tus nqi bakery nyob ntawm hom hmoov nplej. Qhov qis nws yog, qhov qis dua ntawm cov ntsiab lus calorie thiab hloov ua lwm yam.
Tsiaj cov khoom lag luam
Khoom noj khoom haus tsuas yog xav tsis tau yam tsis muaj lub cev tsiaj. Lawv yog cov nplua nuj nyob hauv ntses thiab nqaij ntses. Cov calories ntau ntawm cov khoom no ncaj qha nyob ntawm lawv cov rog. Yog li ntawd, thaum yuav khoom ntses, muab kev nyiam ua rau ntau hom dryish xws li hake los yog pollock. Cov ntsiab lus tsis muaj calorie tsawg yuav tuaj yeem khav cod - 78 kcal, pollock - 79 kcal, xiav nplawm, hake, tuna, pike perch thiab pike, flounder - txog 100 kcal, tab sis ntses liab salmon muaj 149 kcal. Cov nqaij nruab deg muaj kwv yees li 100 kcal ib 100 grams ntawm cov khoom lag luam, tshwj tsis yog qwj nplais, lawv cov nqi zog tsuas yog 50 kcal. Seaweed yog tus yeej nyob hauv cov ntawv nyeem hauv calories tsawg (tsuas yog 5 kcal ib 100 grams).
Tus nqi ntawm cov khoom noj siv mis kuj ncaj qha nyob ntawm lawv cov rog. Yog lawm, qhov sib txawv no tsis loj heev. Yog li, mis nyuj skim muaj 31 kcal, thiab 3.2% cov ntsiab lus ua rog - 58. Ntxiv rau, cov khoom noj khoom haus tsis qhia kom noj cov zaub mov tsis muaj roj, vim tiaslos ntawm kev ua qhov no koj tau depriving lub cev ntawm kev noj qab haus huv cov tsiaj rog.
Ntawm cov nqaij cov khoom lag luam, raum muaj qhov qis tshaj tsis muaj calorie ntau - 88-100 kcal. Tom qab ntawd lub siab thiab lub siab. Txawm li cas los xij, cov nuj nqis no siv tau tsuas yog hauv kev txheeb ze rau cov nqaij nyug thiab nqaij npuas nqaij. Cov ntsiab lus calorie ntawm nqaij qaib yog yuav luag ob zaug li siab.
