Cov khoom txom ncauj yog cov zaub mov noj thaum noj mov ua ke. Feem ntau pawg no suav nrog qhaub cij, ncuav qab zib, ncuav qab zib, khoom qab zib thiab txhua yam qab zib.
Qhov mob thiab txiaj ntsig ntawm kev ua khoom noj txom ncauj
Txhawm rau tshem tawm qhov kev xav ntawm kev tshaib kev nqhis uas tshwm sim thaum lub sijhawm ua haujlwm, cov zaub mov uas muaj qhov muaj calorie ntau ntau yog feem ntau siv uas tsis muab ntev txaus. Tom qab chocolate bar los yog pob ntawv ntawm cov chips, xav txog zaub mov xa rov qab sai heev. Nws hloov tawm tias ntau dua 300 kilocalories tau noj tag nrho hauv qhov tsis tau.
Khoom noj txom ncauj ntawm cov zaub mov uas muaj cov roj nyeem siav sai kuj yog qhov tsim kev puas tsuaj. Cov khoom noj npias ua khoom qab zib thiab khoom qab zib yog nqus tau los ntawm lub cev, ua kom cov ntshav qab zib ntau ntau, tab sis tsis tuaj yeem txaus siab rau kev tshaib kev nqhis ntev. Cov khoom noj txom ncauj uas ntxim hlub yuav tsum tau sib npaug thiab muaj cov khoom noj sib txawv: carbohydrates, cov protein thiab cov rog. Qhov kev ua kom ntev dua tau muab los ntawm cov zaub mov muaj txiaj ntsig zoo nrog cov ntsiab lus tsis muaj calorie: txiv hmab txiv ntoo, zaub, mov ci ncuav ci, cov rog tsev uas muaj rog thiab cheese.
Koj tsis tuaj yeem muab cov khoom noj txom ncauj kom tag. Lawv pab ua kom txaus siab rau qhov nqhis dej me ntsis, uas yuav ntxiv tau tiv thaiv kev noj ntau dua. Ua tsaug rau cov khoom noj txom ncauj, lub plab zom mov tau txais tag nrho thiab txawm tias thau khoom thawm hnub, qhov kev xav ntawm lub zog poob qis, lub zog zoo tuaj thiab ua rau lub cev thiab lub hlwb ua haujlwm nce ntxiv. Ntshav qab zib ntshav yog tswj nyob rau theem li ib txwm muaj.
Khoom noj txom ncauj zoo
Nws yuav tsum nco ntsoov tias cov khoom noj txom ncauj tsis yog ib qho noj mov tiav, yog li nws lub zog cov nqi yuav tsum tsis pub ntau tshaj 200 kilocalories.
Khoom noj zoo tshaj plaws rau cov neeg tshaib plab me ntsis yog ceev. 30 gram ntawm cov txiv ntoo muaj txog 170 calories, 15 g ntawm cov rog, 7 g ntawm carbohydrates thiab 6 g ntawm protein, nrog rau cov vitamins thiab lwm yam muaj txiaj ntsig microelements. Khoom noj muaj protein ntau txaus siab rau kev tshaib plab thiab tsis ua rau muaj kev nce siab hauv cov ntshav qab zib: nqaij hau los yog ci, ntses, qe, tsev cheese thiab cheese.
Cov kua mis nyeem qaub uas tsis muaj rog tuaj yeem yog khoom noj txom ncauj zoo rau hauv chaw ua haujlwm. Txhawm rau ua kom nws muaj txiaj ntsig ntxiv, ntxiv qee flaxseeds, txiv hmab txiv ntoo qhuav, lossis txiv ntoo hauv av rau lub khob. Txiv hmab txiv ntoo thiab cov txiv ntoo yog qhov txiaj ntsig zoo ntawm cov carbohydrates thiab fiber. Txhawm rau txhim kho cov calories ntau ntawm cov khoom no, ntxiv cov protein thiab cov rog, nws tau pom zoo kom siv lawv nrog tsev cheese, kefir lossis yogurt.
Cov zaub ua khoom noj txom ncauj tau noj tau zoo tshaj plaws hauv cov zaub nyoos cov khoom xyaw nrog yogurt lossis roj zaub. Cov zaub txig yuav pab tiv nrog kev tshaib plab me me: carrots, kua txob, turnips, asparagus, zucchini - finely tws thiab me ntsis ziab.
