Cov menyuam ntxhais uas nyob nrog lub cev yuag zaub mov feem ntau tau ntsib txoj kev tshaib plab tsis muaj lub siab xav thiab xav noj yam twg qab. Txhawm rau kom tsis txhob lees paub koj tus kheej thiab tib lub sijhawm kom tsis txhob nce phaus ntxiv, kom tsis txhob tawg tawm cov zaub mov noj, koj yuav tsum paub txog cov khoom noj txom ncauj me me thiab cov zaub mov qab.
Cov Lus Qhia
Kauj ruam 1
Cov khoom noj khoom haus zoo nyob rau hauv kev txaus siab ntawm cov zaub mov tawg thiab cov khoom noj txom ncauj me me, uas tuaj yeem muab cov khoom tseem ceeb, txaus siab rau txoj kev tshaib plab. Cov mob tseem ceeb yog lub sijhawm nyob nruab nrab ntawm cov zaub mov zoo li no - tsawg kawg 1 teev. Rau cov neeg uas tab tom noj zaub mov noj, cov ntsiab lus ntawm cov khoom noj txom ncauj tsis muaj ntau tshaj 100 kcal.
Kauj ruam 2
Yog tias koj muaj lub tshuab ntxhua khaub ncaws hauv tsev, koj tuaj yeem siv nws los ua kom zoo thiab zoo nkauj lub teeb. Nov yog dej thiab khoom noj txom ncauj tib lub sijhawm. Smoothie yog tsim los ntawm cov txiv hmab txiv ntoo, berries, zaub, txhua yam uas koj nyiam. Nws lub hauv paus tuaj yeem yog oatmeal, mis nyuj, mis nyuj muaj roj tsawg, yogurt, kefir. Tag nrho cov tsuas yog yuav tsum tau muab tws thiab sib xyaw rau hauv rab.
Kauj ruam 3
Oddly txaus, tab sis qhaub cij tau zoo meej li khoom noj txom ncauj, tsuas yog npaj tau zoo. Lub khob cij yuav tsum yog wholegrain, bran lossis khob cij. Thiab raws li lub txhaws, nyias daim hlais ntawm nqaij qaib hau, txiv lws suav, kua txob qab zib, cov rog qab ntawm cov tshij thiab dib uas tsim nyog. Koj tuaj yeem dai daim qhaub cij nrog zaub xam lav.
Kauj ruam 4
Cov khw muag tshuaj thiab khw muag khoom noj tuaj npaj cov muesli npaj rau cov khoom noj txom ncauj hauv chaw haujlwm. Lawv suav nrog txiv hmab txiv ntoo qhuav, txiv ntoo, zib ntab. Qhov no yog ib qho npaj tau-cov khoom uas yooj yim tawm hauv cov pob thiab siv. Qhov loj tshaj plaws yog tias koj thawj zaug yuav tsum tau kawm cov lus sib xyaw thiab cov calories.
Kauj ruam 5
Thaum tsis muaj sijhawm los ua noj txawm siv lub qhaub cij, koj tuaj yeem tau txais los ntawm nrog txiv hmab txiv ntoo lossis txiv ntoo qhuav. Cov no yog cov zaub mov muaj calorie ntau, yog li nws tsis pom zoo kom haus lawv hauv cov khoom noj ntau. Qhov yuav tsum tsis pub ntau tshaj 10 g. Yuav kom txaus siab qhov kev tshaib kev nqhis, koj tuaj yeem ntxo cov raisins lossis cov hlais ib qho ntev ntev.
Kauj Ruam 6
Yog tias koj muaj sijhawm, tom qab ntawd koj tuaj yeem npaj khoom noj txom ncauj tom tsev, thiab tom qab ntawd nqa nws mus rau hauv chaw ua haujlwm. Piv txwv li, yob nrog zaub yog cov nqaij heev thiab kev sib tw, tsis muaj calorie. Txhawm rau npaj lawv, koj yuav xav tau thin lavash lav, uas yuav tsum sib kis nrog cov rog tsis tshua muaj rog lossis tsev cheese. Raws li kev sau, koj tuaj yeem siv cov nqaij siav lossis ci nqaij, txiv lws suav thiab zaub xas lav. Lavash yuav tsum muab dov thiab txiav hauv ib nrab.
Kauj Ruam 7
Cov zaub qab ntsev lub teeb zoo hnav khaub ncaws nrog vinegar lossis kua txiv qaub kuj zoo li yog khoom noj txom ncauj. Koj tuaj yeem noj cov zaub mov no thaum yav tsaus ntuj, thaum lub sijhawm noj hmo twb dhau, tab sis qhov kev xav ntawm kev tshaib plab tsis pub koj tsaug zog. Tseem ceeb tshaj, koj yuav tsum nco ntsoov tias cov khoom noj txom ncauj yuav tsis hloov rau qhov noj mov tseem ceeb thiab yuav tsum tsis txhob noj dhau. Tom qab tag nrho, qhov no yog, xijpeem ib tus tuaj yeem hais, ntxiv cov calories hauv cov zaub mov noj.
