Cov ntsiab lus ntawm caloric yog lub zog ntawm lub cev uas tau txais los ntawm cov khoom noj. Feem ntau nws ntseeg tau tias cov khoom noj uas tsis tshuav roj tsawg muaj tsawg dua 100 kcal ntawm 100 g.
Txhawm rau tshem tawm cov phaus ntxiv thiab tsis muaj teebmeem rau kev noj qab haus huv, cov ntawv qhia zaub mov txhua hnub yuav tsum tau muaj zaub mov, calorie ntsiab lus ntawm 30 mus rau 100 kcal ntawm 100 g. Nco ntsoov xav txog qhov no thaum xaiv zaub mov rau koj noj.
Tus nqi zog ntawm cov khoom noj yog nyob ntawm cov tshuaj lom neeg muaj pes tsawg leeg, cov roj tsawg thiab yooj yim carbohydrates. Txo cov caloric ntsiab lus ntawm dej thiab fiber. Ntawm cov zaub mov koj tuaj yeem txheeb xyuas cov khoom siv qes qis tshaj hauv lub ntiaj teb - lettuce nplooj, muaj tsuas 11 kcal ib 100 g. Txhua leej txhua tus paub tias cov dej lim tsis muaj calories, tab sis tsuas yog nws yuav tsis tag nrho.
Cov khoom noj khoom haus zoo tshaj thiab qis dua
Qhov kev ntsuam xyuas, ntawm chav kawm, yog coj los ntawm zaub tshiab thiab txiv hmab txiv ntoo, raws li lawv muab lub cev nrog cov vitamins, microelements, fibers zaub mov thiab lwm yam khoom uas tsim nyog. Piv txwv, daim ntawv teev cov khoom uas tsis yog low-calorie, tab sis kuj pab tua cov hnub nyoog ntxov, xws li: pomegranate, liab qab qhwv thiab nqaij npuas, zaub, txiv lwg liab, liab txiv hmab, txiv lws suav, thiab lwm yam.
Tshem tawm cov kua ntau ntawm lub cev, muab tso rau hauv koj cov zaub mov txhua hnub xws li cov khoom: celery, cucumbers thiab greens.
Yuav kom nce cov metabolic feem ntau thiab kom txaus siab rau kev noj qab haus huv ntev ntev nws tau raug nquahu kom siv: qhwv pob, stewed nceb, tshuaj, berries, citrus txiv hmab txiv ntoo, pineapples thiab txiv apples ntsuab.
Cov khoom noj uas tsis tshuav roj tsawg
Kev noj haus yog nyob ntawm seb muaj protein ntau cov ntshav siab npaum li cas, tab sis cov zaub mov tsis muaj dab tsi thiab tsis yog nruab nrab. Yog li ntawd, rau nws cov kev npaj, nws yog pom zoo kom siv tshuaj ntsuab, seasonings, berries, txiv hmab txiv ntoo thiab zaub.
Cov khoom uas muaj ntawm 60 thiab 120 kcal:
- cov khoom muaj roj tsawg, tsis muaj additives;
- dawb nqaij qaib nqaij;
- cov zaub ntsuab thiab cov txiv hmab txiv ntoo;
- nqaij nruab deg thiab cov ntses tsis muaj ntses.
Xaiv cov zaub mov yooj yim. Lawv nce cov nqi metabolic, thiab txo cov ntshav qab zib hauv cov ntshav.
Cov khoom noj qis qis rau poob phaus
Cov zaub mov thiab cov khoom noj uas sib txawv ntawm kev noj haus, tiam sis tsis cuam tshuam rau hauv daim duab:
- Ntsuab nyias . Cov zaub mov, npaj los ntawm cov zaub ntsuab, yuav muab lub cev lub zog tsim nyog. Tsis tas li ntawd, nws yuav muaj ntau cov vitamins thiab minerals uas yuav tsum tau rau kev zom cov zaub mov thiab cov haujlwm ua haujlwm ntawm lub plab, thiab tsis yog. Rau kev refueling, koj siv tau cov kua txiv qaub los yog ntuj yogurt.
- Oatmeal . Qhov no yog ib qho zoo heev los ntawm kev pabcuam cov carbohydrates, uas yuav cia koj mus ua haujlwm rau koj qhov hnyav, qhov zoo tshaj plaws rau kev noj tshais. Yuav kom ntau tus saj, siv cov txiv hmab txiv ntoo , txiv hmab txiv ntoo los yog cinnamon.
- Ntuj tsaus nti chocolate . Qhov tsuas khoom noj qab zib uas noj tau nyob hauv lub cev thaum poob phaus. Tab sis tseem nws muaj qab zib, yog li nws tau txais txhua txhua hnub, tsis muaj ntau tshaj 50 g.
- Liab kua txob . Cov khoom no tuaj yeem siv los ua zaub nyoos lossis ua ib qho khoom txom ncauj kom tshem tau kev tshaib kev nqhis. Nws muaj antioxidants thiab cov vitamins, uas yuav txhim kho tau cov tawv nqaij.
- Avocado . Hnub no lub txiv no yog siv los ua cov khoom qab zib thiab cov khoom qab zib. Nws kuj muaj fiber ntau thiab noj qab nyob zoo, uas yuav muaj qhov zoo ntawm cov duab. Kuj cov avocados yuav ua kom cov tawv nqaij zoo dua thiab txo qib ntawm cov roj cholesterol hauv cov ntshav.
Txhawm rau tshem tawm cov phaus ntxiv thiab tswj qhov hnyav hauv ib qho hauv lub xeev, nws raug pom zoo tias cov zaub mov no muaj nyob rau hauv kev noj haus.
