Yuav ua li cas "muab rau tus yeeb ncuab": noj tshais lossis khoom noj txom ncauj

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

Nws puas tseem ceeb heev los pib koj hnub nrog noj tshais tag nrho, lossis koj tuaj yeem tau txais nrog cov khoom noj txom ncauj ntawm txoj kev mus ua haujlwm lossis hauv chaw ua haujlwm? Tshawb nrhiav seb cov kws kho tsiaj xav li cas txog qhov no.

Xav txog pes tsawg zaus hauv koj lub neej koj tau cog lus rau koj tus kheej kom pib koj hnub nrog noj tshais tag nrho. Thiab pes tsawg zaus koj tau sawv, ces frantically sau, vim hais tias lub sij hawm rau noj tshais hloov qhov chaw ze rau noj su. Qhov no puas tau tshwm sim?

Kuv xav tias muaj coob tus neeg ntseeg tiag tiag tias tsis muaj dab tsi tsis ncaj ncees lawm. Ntxiv mus, ib feem ntawm kuv cov neeg paub tau ntseeg tias yog tias koj tsis xav noj, ces koj tsis tas yuav. Tab sis cia peb hais ncaj qha mus rau qhov kawg: rau ntau yam laj thawj, tau tso tseg thaum sawv ntxov oatmeal thiab yogurt nyob hauv tsev, peb feem ntau succumb mus rau qhov kev ntxias kom stifle qhov kev xav ntawm kev tshaib kev nqhis nrog kas fes thiab donuts, rub ntawm qhov tawm ntawm lub subway. Yog li qhov twg zoo dua? Cia peb sim ua kom tiav.

Cov txiaj ntsig ntawm kev noj tshais tag nrho

Tab sis yuav ua li cas yog tias koj tam sim muab ob qho tib si noj tshais hauv tsev thiab buns los ntawm kev noj zaub mov rau pej xeem? Nws yuav zoo li tias koj tuaj yeem tua ob tus noog nrog ib lub pob zeb ib zaug, tab sis qhov ntawd tsis yog li ntawd. Maya Bach, tus kws qhia noj haus thiab tus tswv ntawm River North Nutrition Consulting Center hauv Chicago piav qhia tias "Kev hla kev noj tshais yog ua rau peb lub cev tsis zoo." "Txhua hmo nws mus yam tsis muaj zaub mov, tab sis thaum sawv ntxov nws xav tau "roj" tseem ceeb txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau nws, nws yuav tsum ua tib zoo saib xyuas cov txheej txheem. Yog tias koj tso koj tus kheej ntawm lub sijhawm noj, koj lub cev tsis tuaj yeem ua haujlwm tag nrho."

Lindsay Joe, tus kws tshaj lij kev noj zaub mov rau kev noj qab haus huv online, kev noj qab haus huv thiab kev noj qab haus huv tshaj tawm Greatist, pom zoo:

Peb lub cev zoo li lub tsheb: yog lub tank khoob, ces koj yuav tsis mus qhov twg.

Ntau cov kev tshawb fawb txog qhov teeb meem no tau lees paub tias noj tshais tag nrho yuav txo tau qhov tshwm sim ntawm kev rog rog thiab ntshav siab. Raws li National Weight Control Registry nyob rau hauv Tebchaws Meskas, 78% ntawm cov neeg uas poob phaus thiab tom qab ntawd tswj lub cev hnyav noj tshais hauv tsev txhua hnub thiab feem ntau tuaj yeem ua yam tsis muaj khoom noj txom ncauj tom ntej.

"Txawm li cas los xij, yog tias koj tsis tuaj yeem noj tshais hauv tsev, nws yog qhov zoo tshaj kom rov them nrog croissant los ntawm lub khw kas fes dhau los. Nrog rau qhov no, koj zoo li tig tus yuam sij hauv qhov hluav taws kub thiab pib cov txheej txheem tsim nyog hauv lub cev, piav qhia Bach. "Yog tias tsis muaj dab tsi hauv koj lub plab thaum sawv ntxov, ces koj yuav muaj zog tsawg dua, thiab lub xeev qaug zog thiab tsaug zog tuaj yeem ua rau tag nrho kev xyiv fab thaum sawv ntxov."

Hais txog yam uas tshuav tom qab ntawm qhov xwm txheej

Txawm li cas los xij, koj yuav tsum tsis txhob xav tias txij li thaum koj tsis noj tshais hauv tsev, chocolate tuav thiab cov khoom ci tuaj yeem daws qhov teeb meem ib zaug. Nutritionists pib tsis pom zoo thaum nws los txog rau kev noj qab haus huv ntawm cov zaub mov thaum sawv ntxov.

Ib txoj kev tshawb nrhiav pom tias tsis txhob noj zaub mov thaum sawv ntxov lossis yav tsaus ntuj tuaj yeem hloov mus ua ib qho kev yoo mov luv luv yog tias qee cov cai tau ua raws. Tom qab ntawd koj tuaj yeem maj mam txo koj qhov qab los noj mov, thiab yog li tag nrho cov calories noj ib hnub.

Muaj lwm qhov laj thawj vim li cas tsis kam noj tshais tag nrho tuaj yeem suav tias yog qhov tseeb: kev ua kis las thaum sawv ntxov. "Yog tias koj txhua hnub pib nrog kev khiav lossis ntau txoj hauv kev mus rau kab rov tav bar, ces koj paub: nws yog qhov zoo dua los ua nws ntawm lub plab khoob, - lees paub tus kws noj zaub mov Joe los ntawm Greatist. "Yuav ua li no, koj yuav tsum ua raws li kev noj zaub mov kom zoo, uas koj yuav noj cov zaub mov muaj protein ntau thiab fiber ntau rau noj hmo." Lindsay yog txoj cai: cov tshuaj hauv cov khoom noj muaj fiber ntau ua rau lub cev nqus cov suab thaj hauv cov hnyuv thiab ua kom lub siab ntev.

Tus kws kho mob, txoj kev npaj yog dab tsi?

Tau kawg, noj oatmeal nkaus xwb, txiv apples thiab yogurt muaj roj tsawg yuav mob sai. Thiab nws kuj tuaj yeem cuam tshuam rau lub siab, yog li peb yuav tsis tso tseg "kev puas tsuaj" rau qhov zoo. Tab sis muaj ib txoj hauv kev ntev thiab muaj pov thawj los txo qhov kev puas tsuaj los ntawm kev noj cov khoom qab zib: xaiv cov khoom noj protein. Maya Bach qhia tias: "Nyob ze ze ntawm txiv laum huab xeeb, pistachios thiab txiv maj phaub - qhov kev ntshaw rau cov khoom qab zib yuav tsum txo qis. Nws tseem zoo dua yog tias muaj ib lub hnab me me ntawm cov txiv ntoo nrog koj: almonds lossis hazelnuts. Ntxiv rau lawv txhua zaus rau koj cov khoom qab zib uas koj nyiam kom koj tsis txhob noj khoom qab zib ntau dhau."

Los ntawm txoj kev, ua noj tshais tsis siv sijhawm ntau npaum li nws yuav zoo li. Tsis tas li ntawd, qhov no yog ib qho kev lig kev cai thaum sawv ntxov uas yuav pab koj qhib rau txoj cai nthwv dej thiab rov ua kom koj tus kheej nrog lub siab zoo rau txhua hnub.

Summing txog

Yog li, raws li peb tau kawm, kas fes nrog lub khob noom cookie los yog croissant yuav ua rau koj sawv ntxov zoo siab thiab zoo dua. Ntawm qhov tod tes, nws zoo yog tias koj tsis xav noj. Mloog koj txoj kev xav, muaj qee qhov txiaj ntsig kom tsis txhob noj tshais ntxov (qee tus neeg xav tias nws pab tswj lub siab ntshiab). Tab sis qhov kev xaiv zoo tshaj plaws rau lub cev tsis yog txhawm rau txhawm rau lub plab zom mov ua ntej yuav mus pw, tab sis kom tau txais cov calories thiab cov as-ham thaum sawv ntxov.