Yam koj noj tsis tau ntawm lub plab khoob

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

Cov zaub mov twg tsis raug tso cai, txawm tias koj xav noj, thiab yuav ua li cas hloov lawv kom koj lub plab tsis mob.

Cov tais diav nrog ntau yam txuj lom

Thaum lub plab khoob twb rumbling, koj xav pounce ntawm aromatic tais nrog kub spices. Tab sis cov txuj lom tuaj yeem ua rau koj lub plab tsis zoo, hais tias Lisa Ganjhu, MD, kws kho mob plab hauv Langone Medical Center ntawm University of New York.

Lub plab khoob, thiab tsis muaj dab tsi softens cov nyhuv ntawm cov txuj lom thaum lawv nkag mus rau hauv lub plab hauv ob sab phlu.

Lisa Ganji

Nws yog qhov zoo dua los tawm hauv cov zaub mov nrog cov kua txob kub los yog cov kua ntses rau chav kawm thib ob, kom txog thaum tsawg kawg ib yam tshwm sim hauv plab.

noj dab tsi

Cov khoom siv mis nyuj ua haujlwm zoo heev ntawm kev tua hluav taws kub thiab maj mam muab cov phab ntsa ntawm lub plab. Yog li ntawd, Indian zaub mov feem ntau tau txais kev pab nrog yogurt-based sauces. Yog li ntawd, yog tias koj tshaib plab thiab muaj zaub mov ntsim nyob rau hauv pem hauv ntej ntawm koj, ua ntej noj ob peb lub mis mis los yog noj ob peb tablespoons ntawm unsweetened yogurt. Cov txuj lom tau tso cai, tab sis ntsiag to: cumin lossis coriander tsis ua rau lub plab zom mov.

Txiv hmab txiv ntoo, yog tias tsuas yog tais

Tamara Melton, tus kws qhia noj zaub mov thiab tus cev lus rau Academy of Nutrition thiab Dietetics hauv Atlanta hais tias, txiv apples lossis txiv duaj ib leeg yuav tsis tua kev tshaib kev nqhis. Cov piam thaj hauv cov txiv hmab txiv ntoo nkag mus rau hauv cov hlab ntsha qeeb dua cov piam thaj los ntawm cov khoom qab zib, ua tsaug rau fiber ntau, tab sis qhov no yuav tsis cawm koj ntawm kev xav noj.

Txiv hmab txiv ntoo yuav tsum tau ntxiv nrog cov zaub mov muaj protein ntau. Lawv digested qeeb dua thiab kev tshawb fawb qhia tau hais tias lawv inhibit zus tau tej cov ghrelin, lub luag hauj lwm rau kev tshaib kev nqhis. Nws yog ghrelin uas qhia kev tshaib plab rau lub hlwb.

noj dab tsi

Tshem cov txiv hmab txiv ntoo nrog txiv ntseej lossis cheese braids. Txiv hmab txiv ntoo thiab tsev cheese mus zoo nrog Greek yogurt hnav khaub ncaws.

Khoom txom ncauj, chips thiab ncuav qab zib

Tsib crackers tuaj yeem khaws cia txog 100 calories, uas yuav tsis pab tiv nrog kev tshaib kev nqhis txhua txoj kev. Qhov no yog qhov teeb meem tseem ceeb nrog cov khoom noj ceev ceev: vim tias muaj ntau ntawm cov carbohydrates yooj yim, lawv ua rau cov ntshav qab zib nce siab, uas tom qab ntawd poob sai. Thiab koj tshaib plab dua.

noj dab tsi

Rau ib qho khoom noj txom ncauj ntawm kev khiav, nws yog qhov zoo tshaj plaws los khaws cov nqaij qaib los yog qaib cov txwv qhaub cij. 200-300 kilocalories yuav tiv nrog kev tshaib kev nqhis zoo dua.

Txiv kab ntxwv, mint, kas fes, ketchup

Cov no yog txhua yam khoom noj uas txhawb kev tsim cov kua qaub hauv plab. Yog tias noj ntawm lub plab khoob, qhov tshwm sim yuav tshwm sim nws tus kheej hauv daim ntawv kub hnyiab thiab mob, hais tias Dr. Lisa Ganji. Muaj ntau cov kua qaub nyob rau hauv lub plab khoob, thiab tsis muaj zaub mov txaus los cuam tshuam nws cov nyhuv ntawm lub hauv ob sab phlu. Kas fes thiab caffeine ua rau khaus rau cov neeg mob gastritis.

noj dab tsi

Feem ntau cov zaub tsis ua rau muaj kev tso tawm sai ntawm cov kua qaub, ntxiv rau, lawv muaj fiber ntau, uas pab nrog gastritis. Zaub, mashed peas, los yog qos yaj ywm mashed yog cov kev xaiv zoo rau kev tshaib plab.

Sushi

Kev sib xyaw ua ke ntawm cov nplej dawb thiab cov kua ntses ua rau muaj teeb meem thaum koj noj nws ntawm lub plab khoob, hais tias Maria Bella, kws noj zaub mov thiab tus tsim ntawm Top Balance Nutrition Clinic hauv New York. Cov nplej tsis muaj fiber ntau, thiab cov ntses ntsev ua rau koj nqhis dej. Tab sis peb lub hlwb tsis meej pem nqhis dej thiab tshaib plab. Sim ua kom lub plab khoob thiab nqhis dej tib lub sijhawm, koj yuav noj ntau dua. Koj yuav them tawm nrog kev xav ntawm hnyav.

noj dab tsi

Tib rolls, qhwv tsis tau tsuas yog nyob rau hauv mov, tab sis kuj nyob rau hauv ib tug dib (los yog tsuas yog nyob rau hauv ib tug dib). Zoo dua pib nrog cov zaub nyoos tsis tu ncua.

Cawv

Cawv, ntawm chav kawm, tsis noj, tab sis qaug cawv. Tab sis ntawm lub plab khoob, nws yog qhov zoo dua tsis ua qhov no - koj yuav qaug cawv sai dua, thiab tom qab ntawd koj yuav xav noj ntau dua. Tus neeg tshaib plab thiab lub tswv yim khiav txoj kev pheej hmoo ntawm kev noj txhua yam: chips, thiab ntsim pizza, thiab lwm yam, uas nws yog qhov zoo dua kom tsis txhob noj. Qhov no yog vim muaj kev cuam tshuam ntawm cawv nyob rau theem ntawm leptin, ib qho tshuaj hormones uas qhia lub hlwb kom satiety. Peb servings ntawm cawv - thiab koj twb 30% tsawg rhiab heev rau cov tshuaj hormones.

noj dab tsi

Nws yog qhov yooj yim: thawj lub appetizer, tom qab ntawd txhua yam. Tsis txhob pib nrog cov txiv ntseej, tab sis nrog cov zaub grilled lossis nqaij qaib - lub teeb txaus thiab noj qab nyob zoo tib lub sijhawm.