Yuav noj li cas: cov lus qhia ntxaws

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

Lub neej hacker thiab qhia koj yuav ua li cas yooj yim kev npaj zaub mov thiab noj qab nyob zoo.

Kev noj zaub mov kom raug yog kev noj qab haus huv thiab noj qab haus huv. Koj yuav tsum xav tias zoo thiab saib zoo. Raws li Lub Koom Haum Ntiaj Teb Kev Noj Qab Haus Huv, kev noj qab haus huv tiv thaiv kev noj qab haus huv. kev pheej hmoo ntawm ntshav qab zib, kab mob plawv, mob stroke thiab mob cancer.

Qhia koj cov lus qhia noj zaub mov kom muaj caij nyoog los yeej khoom plig: Scarlett SC-JE50S16 juicer, Scarlett SC-MC410S09 multicooker lossis Scarlett SC-JE50C07 citrus juicer. Txhawm rau ua qhov no, nyem rau ntawm daim ntawv hauv qab no, nkag mus siv koj li VKontakte lossis Facebook profile thiab xa koj cov lus qhia. Cov ntawv yuav tsum tsis pub tshaj 500 cim.

Peb sau koj lub neej hacks ntawm nplooj ntawv tshwj xeeb. Koj tseem tuaj yeem qhia cov lus qhia txog kev tu khaub ncaws, ua kom koj lub tsev huv si thiab saib xyuas tus kheej. Lub Ob Hlis 11, Lifehacker's editors yuav xaiv qhov zoo tshaj plaws lub neej hacks, cov kws sau ntawv uas yuav tau txais txiaj ntsig zoo los ntawm Scarlett.

Dab tsi yog kev noj zaub mov kom raug

Nws yog ib qho tseem ceeb kom nkag siab tias kev noj zaub mov zoo tsis yog kev noj haus. Tsis muaj zaub mov txwv thiab txwv nruj ntawm no.

Txawm li cas los xij, muaj cov hauv paus ntsiab lus noj zaub mov zoo:

1. Tsis txhob noj ntau calorie ntau tshaj qhov koj lub cev xav tau.
2. Cov zaub mov yuav tsum sib npaug thiab kwv yees li 30% cov protein, 20% rog thiab 50% carbohydrates (80% ntawm cov complex).

Complex carbohydrates muaj nyob rau hauv cov khoom nplej (cereals, durum pasta, whole grain bread), qos yaj ywm, pob kws, thiab legumes. Lawv maj mam tawg nyob rau hauv lub cev thiab muab ib tug npaum li cas ntawm lub zog nyob rau hauv ib tug ncua sij hawm (3-5 teev).

Cov carbohydrates yooj yim muaj nyob rau hauv cov hmoov nplej thiab khoom qab zib, txiv hmab txiv ntoo, khoom noj siv mis, qab zib (cov carbohydrates ntshiab), thiab zib ntab. Lawv tawg sai sai hauv lub cev thiab ua kom muaj zog ntawm insulin, uas hloov lawv mus rau hauv rog.

Siv lub tshuab xam zauv los xam seb pes tsawg calories koj xav tau noj ib hnub.

Yog tias koj xav kom poob phaus, muab Kev txwv Calorie hauv tib neeg: Kev cuam tshuam rau tib neeg kev noj qab haus huv tsis txaus. calories los ntawm 10-15% ntawm tus nqi txhua hnub. Kev tsis txaus siab ntau dua yuav ua rau lub cev yuav mus rau hauv hom kev txuag hluav taws xob thiab yuav khaws txhua yam: nws yuav tsis tuaj yeem poob qhov hnyav li no.

Ua ntej hloov mus rau kev noj zaub mov kom raug, saib xyuas koj cov khoom noj tam sim no: dab tsi thiab koj noj ntau npaum li cas, pes tsawg calories koj haus ib hnub. Txhawm rau kom yooj yim, rub tawm lub app rau kev tswj hwm zaub mov (FatSecret, MyFitnessPal thiab lwm yam). Qhov no yuav pab koj nkag siab thaum koj noj ntau dhau thiab yuav txhawb kom koj hloov koj tus cwj pwm noj mov.

Kev noj zaub mov txhua hnub yuav tsum yog zaub mov, cereals, qhob cij tag nrho, nqaij, ntses, qe, khoom noj siv mis, txiv ntseej, roj tsis huv thiab lwm yam khoom noj. Noj txiv hmab txiv ntoo thaum sawv ntxov thiab me me (lawv muaj suab thaj ntau). Txwv tsis pub koj noj cov khoom qab zib, cov hmoov txhuv nplej siab thiab cov khoom noj muaj roj - cov no tsis zoo. Txawm li cas los xij, yog tias koj xav noj ib lub ncuav qab zib, noj nws. Tsis muaj dab tsi phem yuav tshwm sim, tsuas yog paub thaum twg yuav tsum nres thiab tsis txhob nqa mus.

Yuav ua li cas kom noj tshais sai sai

Tsis txhob hla koj cov zaub mov thaum sawv ntxov

Tsis txhob hla pluas tshais thiab noj thaum sawv ntxov. Qhov no ncaws tawm koj cov metabolism, uas tau qeeb thaum hmo ntuj, thiab muab lub zog koj xav tau tom qab pw tsaug zog.

Noj tshais yog 'zaj mov tseem ceeb tshaj' los ntawm cov kws tshawb fawb ntawm Harvard Medical School. tias noj tshais txo qhov kev pheej hmoo ntawm kab mob plawv thiab ntshav qab zib hom 2. Tsis tas li ntawd, pluas tshais tso cai rau koj kom tsis txhob overeating thaum nruab hnub. Lub sijhawm no yog tsim los ntawm kev noj cov carbohydrates nyuaj. Lawv sib cais ntev heev thiab ua rau peb tsis muaj kev tshaib kev nqhis ntev.

Raws li kev tshawb fawb tshawb fawb koom haum ntawm Kev Noj Qab Haus Huv thiab Kev Noj Qab Haus Huv Hauv Tebchaws Meskas Cov Neeg Laus Dawb., cov neeg uas hla noj tshais yog 4,5 npaug ntau dua yuav rog.

Coob leej tsis noj tshais vim lawv tsis xav noj thaum sawv ntxov, tab sis qhov no tsuas yog ib qho kev coj cwj pwm xwb. Pib noj thaum sawv ntxov thiab koj lub cev yuav tau txais kev noj zaub mov tshiab.

Koj tuaj yeem faib koj pluas tshais ua ob pluas mov. Yog li tom qab pw tsaug zog, koj yuav tsis dhau lub cev, thiab thaum koj xav tau lub zog ntawm kev ua haujlwm, noj cov seem.

Noj tshais hauv ib lub cooker qeeb

Cov kws tshawb fawb qhia kom noj oatmeal rau pluas tshais. Nws yog cov khoom noj muaj txiaj ntsig zoo thiab muaj Oats noj zaub mov tseeb thiab calories. ib tug loj npaum li cas ntawm complex carbohydrates uas yuav siv sij hawm ntev mus zom thiab muab ib tug ntev lub sij hawm boost ntawm lub zog. Tsis tas li ntawd, oatmeal txo Oat beta-glucan txo cov roj cholesterol hauv cov ntshav hauv cov neeg mob hypercholesterolemic. qib roj cholesterol. Koj tuaj yeem ua noj porridge hauv dej lossis mis nyuj. Thawj qhov kev xaiv yog noj ntau dua, qhov thib ob yog ntau qab.

Yog tias thaum sawv ntxov tsis muaj lub siab xav, lub siab xav thiab lub sijhawm ua noj, npaj pluas tshais hauv lub cooker qeeb.

Thaum yav tsaus ntuj, ntxiv tag nrho cov khoom xyaw thiab teeb tsa lub sijhawm ncua sijhawm pib. Lub porridge yuav npaj txhij rau koj tsaug zog - tsis muaj fuss ntawm lub qhov cub thiab sawv ntxov. Muaj ib tug nuance: lub porridge nyob rau hauv lub multicooker hloov mus ua tuab, yog li ntxiv cov kua.

Koj tuaj yeem ntxiv txiv tsawb, txiv apple, strawberry, lossis cherry rau oatmeal. Berries thiab txiv hmab txiv ntoo muaj cov carbohydrates yooj yim uas muab lub zog sai sai thiab tseem ceeb rau lub hlwb ua haujlwm. Tsis tas li, suav nrog cov khoom noj muaj protein ntau hauv koj cov zaub mov thaum sawv ntxov.

Lwm qhov kev xaiv noj tshais yog tsev cheese casserole. Nyob rau hauv ib tug qeeb cooker, nws hloov tawm los ua heev six, zoo li cheesecake. Ntxiv cov txiv hmab txiv ntoo qhuav, txiv hmab txiv ntoo, cov noob chia los yog cov noob flax ua rau koj noj tshais kom noj qab nyob zoo li sai tau. Tab sis tsis txhob siv cov carbohydrates yooj yim, vim tias lawv muaj calorie ntau ntau, thiab cov txiaj ntsig ntawm lawv qhov kev ua tau sai sai.

Yuav ua li cas sai ua zaub qab

Vim li cas zaub thiaj li muaj txiaj ntsig

Zaub yog ib qho tseem ceeb ntawm kev noj qab haus huv. Lawv muaj cov vitamins, minerals thiab fiber ntau uas ntxuav cov Dietary fiber: Qhov tseem ceeb rau kev noj qab haus huv. peb lub cev thiab pab txoj hnyuv. Tsis tas li ntawd, zaub muaj calorie tsawg. Cov kws tshawb fawb pom zoo kom noj 5 me me ntawm zaub thiab txiv hmab txiv ntoo hauv ib hnub (⅓ ntawm cov khoom noj txhua hnub).

Siv ib tug multi-cutter thiab blender

Txhawm rau npaj zaub zaub xam lav, stew, los yog kua zaub hnav khaub ncaws, siv ntau lub hlais es tsis txhob siv lub grater lossis riam hauv chav ua noj.

Qhov no ua rau kev ua noj yooj yim dua thiab sai dua. Koj tuaj yeem xaiv hom kev ua haujlwm nyob ntawm qhov hardness ntawm zaub thiab txiv hmab txiv ntoo thiab yooj yim chop carrots, beets, qos yaj ywm, zucchini, zaub qhwv thiab lwm yam zaub. Koj tuaj yeem grate cheese los yog txiv ntseej. Tsuas yog ntxuav ntau lub tshuab txiav tom qab siv. Nws tsis siv ntau qhov chaw thiab yooj yim siv.

Ib txoj hauv kev zoo kom noj zaub thiab txiv hmab txiv ntoo ntau dua yog ua zaub thiab txiv hmab txiv ntoo smoothies. Tsuas yog thauj cov txiv hmab txiv ntoo lossis zaub rau hauv lub tshuab ntxhua khaub ncaws thiab tos ob peb feeb. Tsis tas li ntawd, nws yog ib qho kev pab zoo hauv kev ua kua zaub pureed.

Smoothies tuaj yeem haus cawv rau pluas tshais lossis kom txaus siab rau kev tshaib kev nqhis thaum noj mov.

Txawm li cas los xij, koj yuav tsum tsis txhob dhau mus nrog lawv. Noj cov zaub mov ua kua ua Smoothies 'ua rau koj cov hniav puas'. Cov qaub ncaug tsawg, uas ua rau muaj kev pheej hmoo ntawm cov hniav lwj. Tsis tas li ntawd, lub plab xav tau cov khoom noj kom zoo, thiab smoothies tuaj yeem cuam tshuam txoj hnyuv.

Yuav ua li cas ua kua zaub sai sai

Noj kua zaub

Kua zaub yog ib qho kev xaiv zoo rau kev noj zaub mov kom raug. Low-calorie soups (cov ntsiab lus calorie ntawm noodle kua zaub yog 48 kcal ib 100 g, peas kua zaub - 61 kcal ib 100 g, cabbage kua zaub - 42 kcal ib 100 g, borscht - 49 kcal ib 100 g) thiab muaj zaub thiab tshuaj ntsuab. Tsis tas li ntawd, kua zaub tiv thaiv kev noj haus: cov txiaj ntsig kev noj qab haus huv ntawm cov kua zaub. overeating thaum noj su thiab thaum nruab hnub (vim qhov tseeb hais tias peb tau ntim nrog kua zaub sai dua ua tsaug rau lub broth).

Noj cov kua zaub hauv lub cooker qeeb

Kev ua noj kua zaub yog qhov nyuaj thiab siv sijhawm, tab sis nrog kev pab los ntawm multicooker, txheej txheem yuav yooj yim dua. Tsis tas yuav sawv ntawm lub qhov cub thiab saib qhov kev npaj, tsuas yog thauj tag nrho cov khoom xyaw thiab nias lub pob "Start". Qhov no txuag koj lub sijhawm thiab kev siv zog.

Qhov tseem ceeb tshaj plaws yog cov kua zaub siav hauv dej, nqaij qaib lossis nqaij nyuj broth (lawv tsis muaj rog thiab muaj 15 thiab 4 kcal ib 100 g, feem). Yog tias koj boiling nqaij nyug, nws yog qhov zoo dua los tso dej tom qab thawj zaug boil thiab noj cov kua zaub nrog dej tshiab.

Rau ntau yam, siv lub tshuab ua zaub ua kua zaub (pumpkin, lws suav, nceb, cheese, lentil, los yog taum mog). Siv Greek yogurt es tsis txhob qaub cream raws li ib tug hnav khaub ncaws rau cov kua zaub (ib khob ntawm cov roj tsawg Greek yogurt muaj txog 130 calorie ntau ntau thiab 0 g rog, ib khob ntawm qaub cream muaj 450 cal thiab 45 g rog).

Koj tuaj yeem noj kua zaub nrog qhob cij, tsuas yog noj tag nrho cov nplej es tsis txhob dawb. Nws muaj 9 g ntawm cov protein ib 100 g, muab lub cev nrog fiber ntau, zoo rau lub plawv thiab pab tswj qhov hnyav. Tab sis paub thaum twg yuav tsum nres thiab mus nrog ib lossis ob daim.

Cov lus qhia muaj txiaj ntsig

Steam zaub, nqaij thiab ntses

Nqaij thiab ntses yog qhov tseem ceeb ntawm cov protein. Piv txwv li, nqaij qaib muaj 22-25 g ntawm cov protein ib 100 g ntawm cov khoom, nqaij nyuj - 18 g. Ntawm cov ntses uas muaj txiaj ntsig tshaj plaws yog salmon thiab tuna. 100 g ntawm salmon muaj txog 20 g ntawm cov protein thiab 6.5 g ntawm unsaturated fatty acids. Tuna muaj 25 g ntawm cov protein ib 100 g ntawm cov khoom. Protein kuj pom muaj nyob rau hauv lwm yam nqaij, khoom noj siv mis, txiv ntseej, tab sis lawv muaj ib tug txaus npaum li cas ntawm cov rog, uas yog tseem tsim nyog them sai sai mus rau thaum kos ib tug noj mov.

Txhawm rau khaws cov as-ham thiab saj ntawm cov ntses, nqaij thiab zaub, ua noj rau hauv ob lub boiler. Nws yooj yim, ceev, thiab muaj txiaj ntsig. Peb npaj cov zaub mov, thauj nws mus rau hauv ob chav boiler, ncuav dej thiab nias lub pob "Start".

Lub tshuab hluav taws xob yog qhov kev yuav khoom zoo rau cov neeg siv khoom noj kom zoo. Cov tais diav siav hauv nws yam tsis muaj rog thiab roj, zaub mov tsis hlawv, koj tsis tas yuav ua raws li cov txheej txheem ua noj. Tsis tas li ntawd, steamers muaj ntau theem, yog li koj tuaj yeem ua noj ob mus rau peb lub tais ib zaug. Lwm qhov ntxiv ntawm lub steamer yog tias nws yooj yim los ntxuav, vim tias tsis muaj rog lossis hlawv zaub mov.

Ua ntau tshaj ntawm koj lub multicooker

Nyob rau hauv lub multicooker, koj tuaj yeem ua noj tsis tau tsuas yog kua zaub thiab oatmeal, tab sis kuj muaj lwm yam cereals. Lawv yog lub hauv paus ntawm complex carbohydrates thiab tsim ib feem tseem ceeb ntawm cov khoom noj txhua hnub. Yog li ntawd, nws tsim nyog suav nrog buckwheat, mov, pearl barley, thiab legumes hauv cov ntawv qhia zaub mov. Tsis txhob tso tseg durum pasta thiab qos yaj ywm. Qhov tseem ceeb tshaj plaws yog ua kom koj cov zaub mov sib txawv thiab ua kom sib npaug (50% carbohydrates, 30% proteins thiab 20% rog).

Tsis tas li ntawd, nyob rau hauv ib lub multicooker koj tuaj yeem ua yogurts rau khoom noj txom ncauj los yog noj tshais, noj stews, stew thiab kib nqaij. Thaum ua noj, koj tsis tas yuav ntxiv roj, cov zaub mov tsis muaj calorie ntau ntau. Qhov ua kom yuam kev yog tias nyob rau hauv ib lub multicooker koj tuaj yeem tau txais cov zaub mov qab thiab noj qab nyob zoo thiab txuag sijhawm.

Ua cov ncuav qab zib thiab cov kua ntses

Yog tias koj txiav txim siab noj txoj cai, tso tseg yuav mayonnaise. Nws muaj calorie ntau ntau (680 calories ib 100 g) thiab yog ib qho ntawm cov roj saturated.

Lub caij zaub zaub xam lav nrog txiv qaub kua txiv thiab txiv roj roj. Yog hais tias koj xav tau tiag tiag, ua mayonnaise nyob rau hauv tsev: nyob rau hauv ib tug blender, tuav lub qe yolks, txiv roj roj, mustard, ntsev, qab zib thiab kua txob. Cov ntsiab lus calorie ntawm mayonnaise hauv tsev yog li 280 kcal ib 100 g.

Koj tuaj yeem ua lwm yam hnav khaub ncaws nrog lub tshuab ntxhua khaub ncaws, xws li avocado, qej thiab tshuaj ntsuab lossis Greek yogurt, qej thiab tshuaj ntsuab. Cov nqaij ntses qab qab tuaj yeem ua nrog txiv lws suav, plum, qej, txiv roj roj thiab nplooj basil.

Es tsis txhob ketchup, ua txiv lws suav muab tshuaj txhuam rau hauv ib rab, thiab es tsis txhob yuav txiv laum huab xeeb, ua rau koj tus kheej (tsis muaj qab zib, nrog zib ntab).

Noj khoom txom ncauj nrog koj

Feem ntau, peb noj zaub mov tsis zoo sab nraum tsev, thaum khiav peb noj cov qhob noom xim kasfes, pob ntawv chips, lossis khoom noj ceev. Cov zaub mov no yog qhov yooj yim carbohydrates, suab thaj thiab cov rog uas tsis muaj txiaj ntsig rau lub cev. Zoo dua noj cov khoom noj txom ncauj zoo nrog koj: txiv ntoo, txiv hmab txiv ntoo, tsis muaj qab zib yogurt, tsev cheese lossis qhob cij.

Npaj koj cov zaub mov

Noj txoj cai yooj yim dua yog tias koj paub ua ntej koj yuav noj dab tsi thaum nruab hnub. Npaj koj cov zaub mov thiab npaj zaub mov ob mus rau peb hnub ua ntej. Faib cov khoom siav rau hauv ntim thiab nqa nrog koj thaum koj tawm hauv tsev.

Haus dej

Tib neeg lub cev yog 55-65% dej. Lub cev qhuav dej los ntawm tsuas yog 2% txo qis kev ua haujlwm thiab ua rau lethargy thiab apathy. Yog li ntawd, nws yog ib qho tseem ceeb kom haus dej. Nws yog ib qho tseem ceeb ntawm cov khoom noj khoom haus zoo li cov zaub mov noj qab haus huv.

Koj tuaj yeem suav cov kua dej txhua hnub siv cov qauv hauv qab no: 40 ml rau ib kilogram ntawm qhov hnyav. Yog tias koj hnyav 60 kg, koj yuav tsum haus 2.4 litres. Qhov no tsis yog tsuas yog dej ntshiab xwb, tab sis kuj tshuaj yej, kas fes, kua hauv kua zaub thiab lwm yam khoom.

Sim tsis txhob haus tshuaj yej thiab kas fes nrog qab zib, kua txiv hmab txiv ntoo thiab dej qab zib. Lawv muaj ntau cov suab thaj, uas ua rau muaj kev phom sij rau lub cev.

Noj tib lub sijhawm

Sim noj tib lub sijhawm txhua hnub. Kev noj zaub mov tuaj yeem txhim kho cov rog hlawv thiab metabolism.

Noj peb zaug ib hnub twg (piv txwv li, pluas su, noj hmo) lossis noj 5-6 pluas me me. Cov kev tshawb fawb tau pom tias tsis muaj qhov sib txawv ntau ntawm cov zaub mov koj noj. Txawm li cas los xij, yog tias thaum nruab hnub koj nyiam khoom noj txom ncauj ntawm chocolates, yob, ncuav qab zib thiab khoom noj ceev, muab kev nyiam noj mov ntau zaus. Yog tias koj tshaib plab, noj qee cov txiv ntoo, txiv hmab txiv ntoo, lossis zaub.

Tshem tawm cov khoom noj uas tsis tsim nyog

Tsis txhob khaws cov khoom phem hauv tsev. Chips, paj kws, chocolate tuav - tag nrho cov no yog qab, qee zaum koj tuaj yeem them taus lawv. Tab sis nws yog qhov yooj yim dua los tiv thaiv qhov kev sim siab yog tias tsis muaj zaub mov khib nyiab ntawm tes.

Lub neej hacker thiab Scarlett muab khoom plig rau lub neej hacks

Peb ceeb toom koj txog qhov ua ntawm Lifehacker thiab Scarlett. Qhia koj cov lus qhia rau lub caij nyoog los yeej ib co khoom plig txias: Scarlett SC-JE50S16 juicer, Scarlett SC-MC410S09 multicooker, los yog Scarlett SC-JE50C07 citrus juicer.

Cov xwm txheej yog yooj yim:

• Nyem rau ntawm daim ntawv thaum pib ntawm cov ntawv nyeem thiab nkag mus siv koj li VKontakte lossis Facebook profile.
• Xa koj cov lus qhia rau peb. Cov ntawv yuav tsum tsis pub tshaj 500 cim.

Peb sau lub neej hacks ntawm peb cov neeg nyeem ntawm nplooj ntawv tshwj xeeb. Koj tseem tuaj yeem qhia cov lus qhia txog kev tu khaub ncaws, ua kom koj lub tsev huv si thiab saib xyuas tus kheej. Lub Ob Hlis 11, Lifehacker's editors yuav xaiv qhov zoo tshaj plaws lub neej hacks, cov kws sau ntawv uas yuav tau txais txiaj ntsig zoo los ntawm Scarlett.