Yuav ua li cas kom tsis txhob tshaib plab ntawm kev noj haus

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

Kev yoo mov tsis zoo. Txawm hais tias koj noj dab tsi thiab tsis muaj teeb meem dab tsi koj ua raws li lub hom phiaj, qhov kev xav nyob mus ib txhis ntawm kev tshaib kev nqhis yog tus pab tsis zoo. Hauv tsab xov xwm no, koj yuav pom cov lus qhia tseem ceeb thiab kev ua kom yuam kev yuav ua li cas kom txaus siab rau koj txoj kev tshaib kev nqhis yam tsis muaj overeating.

Daim duab raug: koj nyob rau hauv kev noj haus - thiab koj pheej xav noj wildly, downright noj. Thaum yav tsaus ntuj, nrhiav pom tias hnub no koj tseem muaj qhov txwv ntawm ob peb puas calories, koj maj nrawm ntawm lub tub yees thiab txhua hom breadcrumbs, mob siab rau hauv koj lub siab thiab xaiv qhov tsawg dua ntawm kev phem. Tom qab 15-30 feeb ntawm qhov pov tseg, koj feem ntau:

- Koj pov ib khob dej rau hauv koj tus kheej thiab maj nrawm tawm hauv chav ua noj

- nibble ntawm lub qia ntawm lettuce, sim ntxias koj tus kheej tias nws saj zoo li nqaij qaib

- Qhia koj tus kheej: "Yog, nws tag nrho mus!" thiab los ntawm lub plab koj gorge koj tus kheej ntawm ntau yam teeb meem goodies zoo li chocolate ice cream

Qhov tshwm sim ntawm qhov kev puas tsuaj zoo li no tau pom zoo hauv daim duab no, comic thiab tseem ceeb tib lub sijhawm:

1. Tom qab noj su

2. Tom qab sib nrauj

3. Yog tias koj noj zaub mov

Peb lub cev tiv thaiv cov kev txwv dag, yog li nws yog. Lub cev ntshai ntawm kev tshaib kev nqhis thiab pom nyob rau hauv nws ib qho kev hem thawj ncaj qha rau nws tus kheej lub neej, thiab yog li ntawd nquag muab peb ntau yam cim thiab sim ua rau "uneaten". Suab zoo li kev thuam rau cov neeg sim kom poob phaus, tab sis nws yog qhov tseeb txawm li cas los xij.

Tab sis muaj xov xwm zoo: lub cev tuaj yeem dag, thiab qhov kev xav ntawm kev tshaib kev nqhis tuaj yeem txaus siab yam tsis tau nqus cov calories ntxiv, yog tias koj mus txog qhov teeb meem ntse. Cia peb mus rau cov khoom noj tshwj xeeb thiab zaub mov txawv uas tuaj yeem ua rau koj cov zaub mov yooj yim dua.

Protein

Cov txiaj ntsig ntawm cov protein tau tham txog thiab sau txog ib lab zaug. Nws pab tsim cov leeg nqaij, nws suppresses qhov kev xav ntawm kev tshaib kev nqhis, nws muaj qhov hu ua. "Cov nyhuv thermal" (qhov kub ntau yog xav tau los zom cov protein), thiab feem ntau yog ib qho tseem ceeb ntawm cov khoom noj. Nyob rau hauv luv luv, squirrels yog thawj ntawm peb whales peb yuav cia siab rau.

Koj puas siv koj cov nyiaj hauv tsev rau cov hmoov protein?

Puas tsis muaj hlwb hlo li?”

Tsawg Calorie Protein Sources:

- pitted thiab skinless nqaij qaib mis: yog, nws yog lean thiab tho txawv, tab sis nws muaj protein ntau, ob peb calories, thiab kuj txaus siab

- qaib ntxhw, nqaij nyuj, nqaij npuas tenderloin

- ntses: nws muaj calorie ntau ntau dua li lwm cov khoom noj uas muaj protein ntau, thiab koj tuaj yeem ua tau me ntsis ntxiv. Qhov no yog qhov tseeb tshwj xeeb rau cov ntses "dawb". Ntawm chav kawm, ua kom cov ntses qab, koj tsis tuaj yeem ua yam tsis muaj qee cov txuj lom: tsis txhob ntshai ua kom muaj tswv yim.

- "Greek" yogurt: tsis yog txhua leej txhua tus nyiam nws saj, thiab cov neeg sib txawv xav tau ntau npaum li cas ntawm cov khoom no kom saturation. Txawm li cas los xij, qhov no yogurt zoo heev muaj protein ntau, tsis muaj calories, thiab tuaj yeem ua tau yooj yim rau hauv cov khoom qab zib qab.

- 1% tsev cheese: zoo li yogurt, cov nyhuv satiety ntawm cov tsev cheese yog ib tus neeg. Ntxiv mus, ntau tus neeg tsuas tsis tuaj yeem noj nws vim qhov saj, lawv cia li pib mob. Nws yog ib qho kev txaj muag, vim hais tias nyob rau hauv cov nqe lus ntawm kev noj haus cov zaub mov thiab cov ntsiab lus ntawm cov protein, qhov no yog ib qho khoom zoo.

Protein supplements yog ib txoj hauv kev zoo kom tau cov protein uas koj xav tau. Qee cov tuam ntxhab ntxiv cov khoom qab zib rau cov khoom no, yog li nws hloov tawm los ua tau zoo heev.

- Cov qe hloov pauv: cov khoom zoo heev. Yog tias koj ua noj kom raug thiab ntxiv me ntsis zaub ntsuab, lawv yuav txaus siab, cua thiab noj qab haus huv. Microwave muaj kev nyab xeeb rau softness.

- qe dawb: ib qho omelet ua los ntawm cov protein nrog ntxiv ntawm cov zaub thiab cov nqaij ntshiv nqaij yog qhov kev xaiv zoo tshaj plaws rau kev noj zaub mov noj tshais. Muaj protein ntau, tsawg calories, noj qab haus huv thiab qab.

Carbohydrates

Tej zaum qhov teeb meem tshaj plaws hauv kev npaj noj zaub mov. Ib tug neeg nrhiav kom txo lawv cov kev noj mus rau xoom, ib tug neeg tab tom nrhiav kev sib npaug, ib tug neeg hloov lub sijhawm ntawm kev noj cov carbohydrates nrog rau lub sijhawm abstinence. Txawm li cas los xij, ntawm no yog cov npe ntawm cov khoom noj uas nplua nuj nyob rau hauv cov khoom no, tab sis haum rau ntau yam khoom noj.

- cov khoom noj uas muaj hmoov txhuv nplej siab: oatmeal (thiab derivatives los ntawm oatmeal), qos yaj ywm boiled (ib qho ntawm cov khoom noj saum toj kawg nkaus rau kev tshaib kev nqhis), paj kws muaj calorie tsawg (yog, ib pob ntawv ntawm cov paj kws li no tsuas muaj 240 calories), legumes, carrots… Yog lawm, carrots suav hais tias muaj calorie ntau ntau, tab sis vim nws nyuaj rau zom lawv, koj tseem yuav tsis noj ntau, tab sis txo koj txoj kev tshaib kev nqhis.

- Txiv hmab txiv ntoo (peb teev qhov txaus siab tshaj plaws):

Strawberry - 450 g yog ~ 140 calories

Cantaloupe - 1 hauv ib qho loj cantaloupe ~ 230 calories

Txiv lws suav - nyob rau hauv ob peb daim ntawm txiv lws suav (tsuas yog tshaj li ib phaus) ~ 230 calories

Txiv kab ntxwv - hauv 1 txiv kab ntxwv ~ 80 calories

Grapefruit - hauv 1 txiv kab ntxwv ~ 100 calories

Txiv apples - hauv 1 lub txiv apple nruab nrab ~ 80 calories

Papaya - 1 nruab nrab papaya muaj ~ 120 calories

Grapes (khov, tau kawg) - 200g muaj ~ 160 calories

- Zaub: Tau kawg, zaub yuav tsum ua rau feem ntau ntawm koj cov khoom noj. Ntau tus neeg xav tias zaub yog hom "tsis suav" thiab lawv tuaj yeem noj ntau npaum li koj xav tau. Qhov no tsis yog li ntawd, zaub kuj muaj calorie ntau ntau. Ntawm no yog ib daim ntawv teev cov zaub uas, raws li tus sau, zoo tshaj plaws los siav kev tshaib kev nqhis yam tsis muaj teeb meem kev noj haus:

Broccoli thiab Cauliflower - Tej zaum koj yuav xav tsis thoob thaum pom tias maj mam boiled broccoli thiab nyoos cauliflower raug suav hais tias los ntawm ntau yam yog cov kev xaiv zoo heev rau kev tshaib plab. Vim li cas? Cov zaub no nplua nuj nyob rau hauv fiber ntau, nws yog ib qho nyuaj rau zom lawv undercooked, thiab saj, frankly, tsis yog rau txhua leej txhua tus.

Leej twg xav tau pickle?

Cov rog

Tab sis nrog rog, txhua yam yog tu siab. Cov npe ntawm cov khoom uas tej zaum yuav muaj lawv, tab sis tib lub sij hawm tsis muaj teeb meem / high-calorie, yog luv heev: nqaij (tsis lean), yogurts thiab tsev cheese, nyuaj-boiled qe thiab tag nrho cov tib cov ntses thiab ntses roj. Yog tias koj tuaj yeem nthuav nws, tsis txhob yig.

Ib me ntsis txog seasonings

Tej yam xws li ntses barbecue, cheese sauce, ketchup, los yog (huag kuv tus vajtswv!) Mayonnaise tuaj yeem tua txhua yam khoom noj, thiab tsuas yog ua rau lub cev. Txawm li cas los xij, muaj qee cov txuj lom uas tuaj yeem ua rau koj cov zaub mov tsis muaj calorie ntau ntau:

- daj mustard

- txiv qaub kua txiv

- vinegar

- txuj lom

- horseradish

- salsa (zeeg)

- soy sauce

- qab zib hloov, sweeteners

Ob peb lo lus hais txog dej qab zib. Oddly txaus, qhov kev xav ntawm kev tshaib kev nqhis feem ntau yuav poob los ntawm cov kua. Ib qho me me ntawm tshuaj yej, kas fes, mis nyuj almond lossis dej tsuas yog yuav tsim qhov kev xav hauv lub cev, txawm tias lub sijhawm luv luv, uas nws tau txwv tsis pub.

Me me tricks

Los ntawm ib qho tseem ceeb heev txog kev cob qhia willpower, tus sau tau coj tawm qee cov lus qhia thiab cov lus qhia zoo rau cov neeg noj zaub mov.

1. Nrhiav qhov pom kev zoo ntawm cov zaub mov ntau zaus thiab qhov loj me. Rau qee qhov, me me, noj mov tsis tu ncua yog qhov zoo. Ib tug neeg nyiam los npaj rau lawv tus kheej peb lossis plaub qhov kev noj zaub mov tag nrho.

2. Ua raws li koj qhov kev noj haus. Qee lub sij hawm nws yog qhov zoo dua los tso cai rau koj tus kheej ib kauj ruam mus rau sab laug, ib kauj ruam mus rau sab xis, dua li nruj me ntsis saib xyuas kev siv ntawm txhua yam khoom me me, thiab tom qab ntawd ntxub kev noj zaub mov thiab tso tseg qhov kev lag luam no.

3. Noj nrog koj sab laug (yog tias koj sab laug, raws li - nrog koj sab xis).

4. Txheeb xyuas cov ciam teb uas yuav tsum tsis txhob ua txhaum. Piv txwv li, tsis txhob ntseeg koj tus kheej, "Kuv yuav haus npias tsawg," teem kom ruaj khov: "Txij no mus, kuv tsuas haus npias rau hnub Friday thiab hnub Saturday xwb. Ntau tshaj 2 khob ib hmo."

5. Kawm qhia koj tus kheej, "Kuv mam li noj qhov no tom qab." Ntau nicer tshaj qhov hnyav ntawm tus kheej nruj "Kuv yuav tsis …" Piv txwv li, ua ntej ib tog, tsis txhob ntxhov siab rau koj tus kheej nrog kev xav zoo li "Kuv yuav tsis noj dab tsi ntawm no." Qhia rau koj tus kheej, "Kuv yuav hu nkauj hmo no, tab sis tom qab me ntsis."

6. Qhia rau cov phooj ywg thiab tsev neeg tias koj tab tom noj mov. Yog tias koj muaj phau ntawv teev npe online lossis blog, sau txog nws hauv cov xwm txheej. Cov txheej txheem no ua rau muaj kev txhawb siab ntau, vim tias tam sim no koj tau tshaj tawm txog koj txoj kev vam meej tsis yog rau koj tus kheej xwb.

7. Floss lossis txhuam koj cov hniav tsis yog tom qab noj mov, raws li niaj zaus, tab sis hloov. Ib qho yooj yim ua kom yuam kev ntawm txhob txwm dag ntxias tus kheej, txawm li cas los xij, rau ntau tus neeg nws hloov tawm los ua tau zoo heev.

8. Ua haujlwm txhua lub sijhawm, tsis txhob qaug zog. Zaum thiab tu siab lom koj tus kheej nrog kev xav txog kev txwv tsis pub noj zaub mov tsis zoo tsis tsim nyog. Kawm kom muaj kev cuam tshuam, hloov mus rau kev nyiam ua haujlwm, ua haujlwm, lossis lwm yam haujlwm.

Txawm koj xaiv qhov twg los noj, paub: nws yuav nyuaj. Yuav muaj qhov zoo thiab qhov tsis zoo, nce thiab nqis, npaj rau lawv. Nco ntsoov tias yog tias koj muaj lub hom phiaj, muaj kev txhawb zog thiab lub tswv yim zoo, ces txhua yam yuav ua tiav. Yuav tsum tau.