Yuav ua li cas ua zaub, pasta, thiab nqaij kom khaws lawv cov txiaj ntsig kev noj qab haus huv

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

Cov cai yooj yim los pab koj ua kom koj cov zaub mov noj qab nyob zoo.

Nws tsis tuaj yeem hais meej tias qhov tseem ceeb tshaj hauv cov zaub mov - tsawg calories lossis cov ntsiab lus ntawm cov vitamins. Nws tag nrho nyob ntawm ntau yam ntawm koj tus kheej txhais ntawm kev noj qab haus huv. Tus kws sau xov xwm Ashley Hamer tau sau cov lus qhia noj qab haus huv los pab koj nrog ntau txoj hauv kev rau kev noj qab haus huv.

Zaub

Zaub yog noj qab nyob zoo ntawm lawv tus kheej, thiab txoj kev koj npaj lawv nyob ntawm seb koj xav tau dab tsi. Yog tias koj xav tau cov zaub mov uas muaj calorie tsawg, tsis txhob ntxiv roj thaum ua noj: ib tablespoon ntawm cov khoom no muaj qhov nruab nrab ntawm 110-120 kilocalories. Yog li es tsis txhob kib, boil zaub, steam los yog ci lawv. Thiab ntxiv tsawg hnav khaub ncaws rau zaub xam lav.

Yog tias koj qhov kev txhawj xeeb tseem ceeb yog khaws koj cov vitamin C, microwave nws. Cov vitamin no degrades sai sai thaum raug kub, thiab cov zaub mov yog siav sai tshaj plaws nyob rau hauv lub microwave.

Txhawm rau khaws cov as-ham hauv carrots, zucchini thiab broccoli, nws yog qhov zoo tshaj rau boil lawv. Tsis txhob tso tseg cov zaub khov thiab cov kaus poom. Zoo li txiv hmab txiv ntoo, lawv pib poob cov as-ham tom qab plucked. Yog li ntawd, cov khoom noj khov tuaj yeem ua rau muaj kev noj qab haus huv dua li lawv tau txias tam sim tom qab sau.

Pasta thiab lwm yam khoom noj carbohydrate

Carbohydrate zaub mov noj qab nyob zoo tom qab lawv txias. Cov kws tshawb fawb pom qhov no los ntawm kev sim nrog cov nplej zom. Cov neeg koom nrog uas noj lawv tsis yog tam sim ntawd tom qab boiling, tab sis nyob rau hauv ib tug rhuab daim ntawv, muaj ib tug ntau dua dhia nyob rau hauv cov ntshav qab zib.

Cov nyhuv no yog vim lub fact tias thaum txias, cov hmoov txhuv nplej siab ib txwm muaj nyob rau hauv cov khoom hloov mus rau hauv resistant (indigestible). Nws tiv taus ntau dua rau digestive enzymes thiab ua zoo li fiber ntau dua li qab zib hauv lub cev. Thaum cov hmoov txhuv nplej siab zoo tib yam tau tawg sai sai rau hauv cov suab thaj yooj yim thiab nqus los ntawm lub cev. Vim li no, qib ntawm insulin hauv cov ntshav nce thiab qhov kev xav ntawm kev tshaib kev nqhis rov qab sai dua.

Yog li siv koj lub sijhawm los noj cov nplej zom, qos yaj ywm, lossis legumes sai li sai tau thaum lawv siav. Cia lawv txias kom lawv noj qab nyob zoo. Reheating yuav tsis cuam tshuam cov qauv ntawm cov hmoov txhuv nplej siab.

Nqaij

Yog tias koj tab tom nrhiav rau cov khoom noj uas muaj calorie tsawg, xaiv cov nqaij tsis muaj rog. Piv txwv li, nqaij qaib lossis ntses. Rog nws tus kheej tsis muaj teeb meem, tab sis nws muaj calorie ntau ntau - cuaj ib gram. Qhov no yuav luag ob npaug ntau npaum li cov protein thiab carbohydrates (lawv muaj plaub grams).

Rau tib lub laj thawj, siv roj tsawg li sai tau thaum ua noj. Cov ntses me me tuaj yeem boiled los yog steamed nrog tshuaj ntsuab. Rau denser ntses thiab nqaij qaib, ci hauv qhov cub los yog grill. Tsuas yog tsis txhob overdo nws: cov khoom noj dhau lawm tsis zoo thiab tuaj yeem ua rau mob qog noj ntshav.