Nws yooj yim npaum li cas los pib noj txoj cai

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

Hloov koj tus cwj pwm noj mov yog yooj yim dua li nws suab. Tshawb xyuas nws.

1. Yuav cov qhob cij tag nrho tsis yog loaf

Nyob rau hauv lub khob cij kiosks thiab lub khw muag khoom loj, cov khoom zoo li no nyob ze thiab tsis txawv ntawm tus nqi ntau. Tab sis lawv txawv ntawm cov khoom noj khoom haus.

Nplej hmoov, los ntawm cov txheej txheem loaves thiab yob yog tsim, nyob rau hauv tus txheej txheem ntawm kev ua Tag Nrho Cov Nplej poob mus txog 90% ntawm cov vitamins thiab yuav luag tag nrho cov fiber ntau uas muaj nyob rau hauv thawj raw khoom. Tab sis tag nrho cov qhob cij, ntawm qhov tsis sib xws, khaws cov ntsiab lus tseem ceeb no.

Elaine Magee MD, tus sau phau ntawv ntawm kev noj qab haus huv rau WebMD

Cov kauj ruam yooj yim rau kev noj qab haus huv dua 11 Cov kauj ruam yooj yim rau kev noj zaub mov zoo dua

Tsis tas li ntawd, tag nrho cov qhob cij qab qab zoo dua li lub ncuav. Tshawb xyuas nws.

2. Tau ib lub raj mis dej zoo

Ib qho uas yuav qab ntxiag nqa nrog koj: compact, stylish, xis. Thiab ib txwm, sau nws nrog dej haus. Qhov no yuav yog ib kauj ruam loj ntawm kev noj qab haus huv rau yam tsawg kawg peb yam:

1. Koj yuav tsum tsis txhob overeating. Peb feem ntau noj zaub mov tsuas yog vim peb tsis meej pem nrog kev nqhis dej. Lub cev nqhis dej, tab sis ntawm tes nkaus xwb crackers los yog, hais, chips - thiab peb cia li rub lawv rau hauv peb lub qhov ncauj. Sim noj ob peb lub raj mis los ntawm lub raj mis thiab mloog koj cov kev xav thaum twg koj xav tias xav tau noj ib yam dab tsi. Nws yog qhov zoo tshaj plaws uas nyob rau hauv ob peb feeb zoo li kev tshaib kev nqhis yuav rov qab thiab koj yuav tuaj yeem tuav tsis tau cov khoom noj txom ncauj uas muaj calorie ntau ntau.
2. Nws yuav yooj yim dua rau koj tso cov dej haus uas muaj calorie ntau ntau. Cov dej qab zib thiab cov kua txiv ntim ntim tsis zoo rau koj. Raws li kev tshawb fawb qhia tau hais tias Qab Zib thiab cov khoom qab zib tsim cov dej qab zib txuas nrog kev rog: kev tshuaj xyuas thiab kev tshuaj ntsuam xyuas, kev noj qab haus huv ntau zaus tuaj yeem ua rau muaj kev rog rog thiab cov kab mob cuam tshuam nrog nws: ntshav qab zib, gout thiab mob plawv. Tab sis peb yuav cov khoom no thaum peb nqhis dej. Yog tias koj ib txwm muaj lub raj mis dej ntawm tes, koj yuav tsis xav tau cov dej qab zib.
3. Koj tsuas yog tiv thaiv koj tus kheej ntawm lub cev qhuav dej. Yeej yog ib txoj kev noj qab haus huv.

3. Hloov mayonnaise nrog mustard

Ntxiv mayonnaise rau cov qhaub cij thiab zaub xam lav yog tus cwj pwm nkag siab (nws muab cov zaub mov nthuav saj thiab satiety), tab sis tsis zoo: cov ntses muaj calorie ntau ntau thiab rog. Yog tias koj xav tau ib yam dab tsi uas ci ntsa iab, txhuam koj cov qhob cij qhaub cij nrog mustard.

Elaine Magee rau WebMD Edition

Txhua lub qhaub cij ua nrog ib tug teaspoon ntawm mustard es tsis txhob ntawm ib tug tablespoon ntawm mayonnaise yuav cawm koj 100 calories ntxiv thiab 11 grams roj, nrog rau 1.5 grams ntawm saturated rog 11 Tej yam yooj yim cov kauj ruam rau noj qab haus huv noj qab haus huv.

Hauv cov zaub xam lav, mayonnaise tuaj yeem hloov nrog sib dua, tab sis tsis muaj cov kua ntses tsawg dua. Piv txwv li, qaub cream nrog mustard.

4. Ntxiv flaxseed rau zaub nyoos thiab yogurt

Flax noob muaj ntau cov as-ham - los ntawm fiber ntau rau cov vitamins, kab kawm thiab cov fatty acids tseem ceeb. 11 Cov Kauj Ruam Yooj Yim rau Kev Noj Qab Haus Huv Noj Qab Haus Huv yog txaus rau 2 tablespoons ntawm cov khoom no hauv av kom tau txais 4 g fiber ntau, 2.4 g ntawm zaub omega-3 fatty acids thiab qee cov txiaj ntsig phytoestrogens (Lignans).

Tsuas yog tsis txhob grind flaxseeds rau hauv plua plav: thaum tseem loj txaus, lawv muab lub tais lub teeb nutty tsw thiab crunch pleasantly. Txawm tias unsweetened Greek yogurt yuav nyiam nrog qhov sib ntxiv no.

5. Npaj khoom noj txom ncauj

Thaum koj tshaib plab, koj yuav noj thawj zaug uas tuaj rau ntawm tes thiab tsis tas yuav ua noj. Feem ntau, cov no yog ncuav qab zib, qhob noom xim kasfes, ib daim ntawm pizza lossis hnyuv ntxwm - feem ntau, cov khoom noj tsis zoo uas muaj calorie ntau ntau thiab cov khoom noj muaj txiaj ntsig tsawg.

Txhawm rau tawm ntawm lub voj voog khoom noj phem no, npaj cov khoom noj txom ncauj zoo. Txiv ntseej, ib tug puv tes ntawm raisins los yog lwm yam txiv hmab txiv ntoo qhuav, ib tug txiv apples txiav mus rau hauv slices, me nyuam carrots, slices ntawm cheese, boiled qe, ntuj yogurt - cov no yog cov kev xaiv uas yuav pab tau koj tuav kom txog thaum noj su los yog noj hmo nrog cov txiaj ntsig zoo rau lub cev.

6. Thaum yuav khoom, siv cov txheej txheem "Outer Ring"

Nws tau pom zoo los ntawm tus kws tshaj lij kev txhawb siab Asmeskas, tus sau phau ntawv muag khoom zoo tshaj plaws Atomic Habits. Yuav Ua Li Cas Tsim Cov Cwj Pwm Zoo thiab Tshem Tawm Cov Cwj Pwm James Clear. Lub ntsiab ntawm cov txheej txheem yog yooj yim.

James Clear psychologist, tus kws tshaj lij kev txhawb siab, rau nws tus kheej blog

Thaum kuv mus rau lub khw muag khoom noj, kuv tsuas yog taug kev raws lub nplhaib sab nrauv (perimeter) ntawm cov khoom lag luam. Tsis nyob hauv qeb! Lub nplhaib sab nrauv feem ntau muaj cov khoom noj zoo xws li txiv hmab txiv ntoo, zaub, nqaij ntshiv, ntses, qe, thiab txiv ntoo.

Qhov no yooj yim lub neej hack, raws li Clear, txuag nws los ntawm kev yuav khoom qab tab sis teeb meem ntim khoom noj thiab ua tiav. "Thiab yog tias koj tsis yuav cov zaub mov zoo li no, koj yuav tsis muaj peev xwm noj nws," tus kws tshaj lij hais txog.

Nws tsis yog qhov tseeb tias lub khw muag khoom loj uas koj mus ntsib tau teeb tsa raws li tib txoj cai. Tab sis koj tuaj yeem xyuam xim rau cov qauv - thiab zam cov kab uas tsis muaj zaub mov muaj.

7. Nco ntsoov yuav txiv hmab txiv ntoo

Lawv yuav tsum nyob hauv koj lub tsev txhua lub sijhawm. Txawm hais tias koj tsis nyiam lawv tiag tiag (los yog nyiam cov khoom qab zib rau cov kua). Qhov no yog axiom.

Qhov tseeb, nws yuav siv sij hawm tsawg heev los pib noj txiv hmab txiv ntoo. Yuav lawv, ntxuav lawv, thiab muab tso rau hauv ib lub vase ntawm koj chav ua noj lossis lub rooj ua haujlwm. Feem ntau, los ntawm yav tsaus ntuj yam tsawg kawg ib nrab ntawm kev noj qab haus huv, tag nrho ntawm fiber, vitamins, minerals thiab kab kawm yuav tsis tau txais kev pab.

8. Txhim kho koj lub phaj nyiam

Nws yuav tsum muaj ib txoj kab uas hla me me thiab tsis yog ib txwm dawb los yog muted tones, tab sis ci. Daj, txiv kab ntxwv, xiav, liab - xaiv ib qho ntawm cov xim zoo siab. Txawm li cas los xij koj muab tso rau ntawm lub phaj no, koj yuav noj tsawg dua li niaj zaus.

Qhov no yog qhov qub dag, tab sis nws ua haujlwm. Rau ob qho laj thawj ib zaug.

Ua ntej, txawm tias ib feem me me ntawm cov zaub mov ntawm lub phaj me me zoo li zoo nkauj. Thiab nws deceives lub hlwb. Nws zoo nkaus li nws tias koj tau noj ntau heev - thiab qhov no ua rau Siv cov phiaj me me kom poob phaus mus rau qhov kev xav tiag tiag ntawm satiety. Qhov kev dag ntxias no yuav pab koj noj mov me me thiab tiv thaiv kev noj ntau dhau.

Qhov thib ob, raws li kev tshawb fawb txog Xim ntawm koj daim phiaj tseem ceeb los ntawm Cornell University (Ithaca, NY), tib neeg noj zaub mov tsawg dua, qhov ntau dua qhov sib txawv ntawm cov tais diav thiab zaub mov. Piv txwv li, peb tuaj yeem noj cov nplej zom los ntawm lub phaj dawb tsis muaj qhov kawg. Tab sis yog tias peb muab lawv tso rau ntawm qhov chaw dub, peb yuav txaus siab rau qhov tsawg kawg nkaus.

9. Tsis txhob tsis kam lees koj tus kheej qhov kev txaus siab

Kev noj zaub mov kom raug yog feem ntau hais txog kev muaj peev xwm txaus siab rau cov zaub mov noj qab haus huv. Tab sis yog tias ntawm cov teeb meem muaj cov uas nyuaj rau koj tsis kam, tsis txhob tshem lawv ntawm lub neej ib zaug thiab rau tag nrho.

Yog tias koj sim tshem tawm tag nrho ntawm koj cov khoom noj, piv txwv li, chocolate lossis chips, khoom noj khoom haus zoo yuav dhau los ua lub nra rau koj. Thiab lub hlwb yuav pom ib txhiab lub laj thawj kom dhia tawm ntawm nws. Koj txoj hauj lwm yog los tiv thaiv qhov no tsis tshwm sim.

Tso cai rau koj tus kheej tib qho chocolate - tab sis tsuas yog thaum sawv ntxov, ob peb squares hauv qab khob tshuaj yej ntsuab. Los yog chips: lawv tuaj yeem tawg me ntsis thiab ntxiv rau cov zaub xam lav. Qhov tseeb ib tablespoon ntawm cov khoom tsim kev puas tsuaj yuav txaus, thiab cov zaub mov yuav tau txais lub saj tshiab, yog li koj nyiam. Lub neej nrog kev noj zaub mov kom raug yuav yooj yim dua thiab lom zem dua.

Cov ntaub ntawv no tau luam tawm thawj zaug thaum Lub Kaum Hli 2013. Thaum Lub Ib Hlis 2021, peb hloov kho cov ntawv nyeem.