8 cov zaub mov tsis muaj txiaj ntsig nrog cov khoom noj kom zoo

2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58

Nws yog qhov zoo dua kom tsis suav cov txiv hmab txiv ntoo yogurts, npaj ua zaub nyoos thiab txawm tias semolina los ntawm kev noj haus.

1. Instant oatmeal

Instant oatmeal tsis yog qhov kev xaiv noj tshais zoo tshaj plaws. Sachet porridge, zoo li muesli, muaj ntau cov suab thaj. Thiab nws, ntxiv rau qhov tseeb tias nyob rau hauv nws tus kheej tsis zoo rau kev noj qab haus huv, kuj provokes kev tshaib kev nqhis: ib teev thiab ib nrab tom qab noj mov, koj yuav twb xav li cas Qab Zib thiab Fat Trick lub hlwb rau xav tau ntau yam zaub mov / Scientific American kom muaj ib tug. khoom noj txom ncauj.

Anna Ivashkevich Nutritionist, kws kho mob puas siab puas ntsws - kws noj zaub mov, tus tswv cuab ntawm National Association of Clinical Nutrition.

Cov oatmeal uas muaj txiaj ntsig tiag tiag yog siav rau tsawg kawg 15 feeb. Porridge yuav tsum tau coarsely hauv av, thiab nws yuav tsum tsis txhob noj nyob rau hauv cov mis nyuj los yog qab zib, tab sis nyob rau hauv dej, sim kom tsis txhob muaj suab thaj. Qhov kev xaiv no yog qhov zoo tagnrho, piv txwv li, ua ntej kev tawm dag zog thiab yuav pab koj zoo siab.

Tsis tas li ntawd, ib qho oatmeal tsis muaj protein ntau txaus, uas lub cev xav tau thaum sawv ntxov. Cov porridge no yog qhov zoo tshaj plaws xaiv los ua brunch thiab ua ke nrog tsev cheese, cheese los yog omelet, boiled qe.

2. Cov kua txiv hmab txiv ntoo hauv pob

Cov kua txiv hmab txiv ntoo hauv khw muag khoom tau muab faib ua cov kua txiv hmab txiv ntoo ncaj qha, rov ua dua tshiab, cov khoom qab zib thiab kua txiv hmab txiv ntoo. Cov pawg no muaj feem xyuam nrog kev sib xyaw thiab kev npaj tshuab. Tab sis muaj ib qho tsis kaj siab qhov tseeb uas xyaum tag nrho cov kua txiv hmab txiv ntoo muaj sib xws: lawv muaj suab thaj ntau.

Raws li lwm txoj kev noj qab haus huv rau tetrapacks, tus kws kho mob noj zaub mov Anna Ivashkevich pom zoo kom ua cov dej qab zib los ntawm cov txiv hmab txiv ntoo los yog khov los yog cov txiv qaub hauv tsev raws li cov dej dawb, txiv qaub thiab mint.

3. Pasta

Cov nplej nplej tsis tu ncua yog ib qho kev xaiv tsis zoo rau kev noj qab haus huv. Cov no yog cov carbohydrates yooj yim digestible uas tuaj yeem ua rau lub cev khaws cov rog hauv Carbohydrates / Cleveland Clinic. Tsis tas li ntawd, tom qab noj hmo, qhov kev xav ntawm kev tshaib kev nqhis sai sai rov qab los.

Nws yog qhov zoo dua los muab kev nyiam rau pawg A pasta: lawv yog tsim los ntawm durum nplej, muaj fiber ntau thiab cov hmoov txhuv nplej siab tsawg, muaj qhov qis Glycemic Performance index ntawm ob hom nplej zom thiab ob hom nplej / Archivos Latinoamericanos de Nutrición glycemic Performance index, uas txhais tau tias. hais tias lawv tau absorbed qeeb dua thiab tsis ua rau ntse spikes nyob rau hauv cov ntshav qab zib.

Anna Ivashkevich

Thaum muas, xyuam xim rau lub sijhawm ua noj: ntev dua, cov nplej zom kom zoo dua. Sim tsis txhob overcook cov khoom, ua noj rau qib ntawm al dente.

4. Yogurts nrog txiv hmab txiv ntoo thiab lwm yam additives

Ntxiv nrog rau qhov tsis muaj txiaj ntsig zoo lactobacilli, cov khw muag khoom yogurts feem ntau muaj cov khoom siv dag zog, tsw thiab tag nrho cov suab thaj tib yam.

Anna Ivashkevich

Nws yog qhov zoo dua los yuav yogurts txog li 5-6% rog, tsis ntxiv jam. Yog tias koj xav kom txaus siab rau koj txoj kev tshaib kev nqhis ntev, xaiv cov khoom lag luam nrog cereals, tab sis tsis yog jam, qab zib toppings thiab muesli.

Tab sis feem ntau, cov kws kho mob pom zoo kom nyiam tsev cheese nrog cov txiv hmab txiv ntoo tshiab lossis khov thiab txiv hmab txiv ntoo rau cov khw muag khoom yogurt. Xws li ib lub tais yuav txaus siab thiab noj qab haus huv - ob qho tib si ua noj tshais thiab ua khoom noj txom ncauj thaum nruab hnub.

5. Semolina porridge

Semolina, nyiam txij thaum yau, yog tsim los ntawm cov nplej groats. Qhov no yog cov khoom lag luam zoo rau cov menyuam yaus: nws muaj ntau cov carbohydrates yooj yim uas tau yooj yim nqus los ntawm lub cev thiab muab lub zog ceev - tsuas yog qhov xav tau rau kev loj hlob thiab kev khiav haujlwm.

Tab sis nyob rau hauv kev noj haus ntawm cov neeg laus, raws li kws txawj noj zaub mov Anna Ivashkevich, semolina yog tsis tsim nyog: muaj me ntsis kev ua si rau cov neeg laus, thiab muaj ntau calorie ntau ntau nyob rau hauv porridge.

Thiab qhov ntawd tsis yog tag nrho. Hmoov tsis zoo, semolina tsis muaj cov vitamins txaus, cov zaub mov thiab fiber ntau. Qhov no tsis tso cai rau peb hu nws tias yog khoom noj qab haus huv tiag tiag.

6. mov dawb

Txhawm rau ua kom lub txee lub neej, cov nplej dawb yog thawj zaug tev, tom qab ntawd polished, thiab qee yam yog steamed. Tom qab xws li kev ua haujlwm nyuaj, tsis muaj ntau yam tseem ceeb tseem nyob hauv cereals: piv txwv li, muaj tsawg heev Rice, dawb, ntev-grain, tsis tu ncua, siav / Khoom noj khoom haus cov ntaub ntawv ntawm fiber ntau thiab protein.

Anna Ivashkevich

Nws yog qhov zoo dua los tso cov khoom no rau cov kab mob loj hlob, raws li nws muab ceev satiety. Polished, parboiled mov, uas xyaum tsis muaj cov vitamins thiab minerals, yog piv rau zoo rau semolina.

Yog tias koj tsis tuaj yeem ua neej tsis muaj mov, nrhiav xim liab, xim av, xim av lossis xim dub. Lawv muaj ntau dua Dab Tsi Yog Hom Kev Noj Qab Haus Huv Zoo Tshaj Plaws? / Healthline Nutrients thiab tag nrho cov txiaj ntsig kev noj qab haus huv.

7. Cov khoom siv ua tiav

Lawv saib zoo nkauj heev: nws yog qhov zoo dua los noj cov nqaij cutlet dua, piv txwv li, ua rau koj tus kheej ib qho qhaub cij lossis yuav ib daim ntawm pizza. Tab sis qhov no tsuas yog thaum xub thawj siab ib muag.

Hauv khw muag khoom noj nqaij thiab ntses ib nrab cov khoom tiav, muaj ntau yam khoom qab zib, xim, tsw enhancers, qab zib, thiab trans fats. Yog hais tias muaj xws li cov tais diav, ces nws yog zoo dua mus ua noj dumplings, nuggets, pancakes thiab cutlets koj tus kheej, thiab ces khov: li no koj yuav paub lawv muaj pes tsawg leeg.

Txawm li cas los xij, cov khoom lag luam zaub ib nrab tuaj yeem yog txoj kev cawm seej rau cov neeg nyob hauv nroog uas tsis tau cog qoob loo. Thaum khov kom zoo, lawv khaws cov vitamins ntau dua li cov khoom tshiab tuaj.

Anna Ivashkevich

Tsuas yog ua tib zoo kawm cov muaj pes tsawg leeg thiab cov tsos ntawm pob, vim cov khoom zoo li no tuaj yeem defrosted thiab khov ob peb zaug. Tus naj npawb ntawm cov voj voog zoo li no yuav hloov pauv ob qho tib si zoo li thiab cov txiaj ntsig.

8. Zaub xam lav los ntawm cov khw loj lossis cov khw noj mov ceev

Qhov teeb meem tseem ceeb yog koj tsis tuaj yeem taug qab cov zaub mov twg uas cov zaub xam lav tau tsim los ntawm. Tej zaum lawv tsis zoo los yog tas sij hawm. Tab sis tsis yog tag nrho.

Cov ntses yog qhov tseem ceeb heev. Yog hais tias nws yog mayonnaise los yog ib tug hnav khaub ncaws raws li nws, yuav tsum tau npaj rau lub fact tias cov calorie ntsiab lus ntawm cov zaub xam lav nce dramatically, txawm yog hais tias lub tais yog raws li nyob rau hauv cabbage nplooj thiab noj zaub mov carrots.

Anna Ivashkevich

Yog tias nws tuaj yeem noj zaub xam lav yam tsis muaj ntses txhua, xaiv qhov kev xaiv no. Thiab nws tsis yog hais txog calories xwb. Vim yog qhov sib ntxiv ntawm kev hnav khaub ncaws, cov txheej txheem fermentation tau nrawm dua thiab, vim li ntawd, cov khoom lag luam spoils sai dua.

Cov khoom no tau tso tawm thawj zaug thaum Lub Rau Hli 2019. Thaum lub Kaum Ib Hlis 2020, peb tau hloov tus kws tshaj lij thiab qhia meej qee qhov kev pom zoo.