Qhov tsis zoo ntawm cov calories hauv kev ua kis las - zaub mov, dab neeg thiab qhov tseeb

Cov txheej txheem:

Qhov tsis zoo ntawm cov calories hauv kev ua kis las - zaub mov, dab neeg thiab qhov tseeb
Qhov tsis zoo ntawm cov calories hauv kev ua kis las - zaub mov, dab neeg thiab qhov tseeb
Anonim

Tshawb nrhiav cov lus dab neeg thiab qhov tseeb txog cov zaub mov tsis zoo hauv calorie thiab seb puas yuav cuam tshuam txog nws ntawm koj cov zaub mov noj. Cov zaub mov tsis zoo calorie tau tham txog tsis ntev los no, thiab cov ncauj lus no tau dhau los ua neeg nyiam. Qhov no yog piav qhia yooj yim, vim tias raws li txoj kev xav, thaum siv cov khoom no, ib tus neeg tuaj yeem tshem tawm qhov hnyav dhau. Cia peb paub seb cov calories tsis zoo tuaj yeem siv hauv kev ncaws pob.

Yuav ua li cas cov zaub mov tsis zoo calorie ua haujlwm

Diav zaub
Diav zaub

Koj yuav tsum nkag siab tias lo lus "cov ntsiab lus calorie tsis zoo" yog qhov xav tau. Txhua yam khoom noj muaj qhov qhia tau tseeb ntawm tus nqi zog. Tsuas yog nyob ze dej nws sib npaug rau xoom. Tib lub sijhawm, dej tsis tuaj yeem ua rau peb saturate. Ntau cov lus dab neeg cuam tshuam nrog kev noj zaub mov tsis zoo hauv calories tau tshwm sim los ntawm qhov tseeb tias lub tswv yim nws tus kheej tau txhais tsis raug.

Txhua qhov txheej txheem tshwm sim hauv lub cev, suav nrog kev ua zaub mov noj, xav tau kev siv nyiaj sib xws. Lawv sib txawv hauv tus lej, tab sis nyob rau hauv txhua rooj plaub lawv muaj qhov chaw nyob. Yog li, peb tuaj yeem hais tau zoo tias lub cev siv lub zog txawm tias zom zaub mov. Txhawm rau rov ua kom muaj zog sib npaug, cov calories los ntawm cov zaub mov tau txais tshiab tau siv.

Yog tias cov khoom lag luam khoom muaj tus nqi zog tsawg kawg, tom qab ntawd lub zog muab rau nws yog ze rau xoom. Ua ntej tshaj plaws, peb tab tom tham txog cov nroj tsuag tsis muaj zog. Cov khoom uas muaj nws tsis tuaj yeem them nyiaj rau qhov poob lub zog siv los ua cov khoom. Yog tias koj coj lub tswv yim ntawm "tsis zoo noj cov calories kom tsawg hauv kev ua kis las", tom qab ntawd lub cev yuav tsum siv zog ntau dua ntawm kev zom zaub mov ntau dua li nws tau txais los ntawm nws.

Txawm li cas los xij, qhov no tsis yooj yim sua hauv kev xyaum, vim tsis muaj zaub mov yuav ua rau lub cev siv cov calories ntau dua ntawm kev ua dua li nws muaj peev xwm muab tau. Txawm li cas los xij, qee tus kws tshawb fawb tseem paub tseeb tias muaj cov zaub mov uas zom tau ntev thiab vim li ntawd, tsim kom muaj lub zog tsis zoo sib npaug. Tab sis qhov no tsis muaj dab tsi ntau dua li kev tshawb xav, uas tam sim no tsis muaj pov thawj kev tshawb fawb keeb kwm.

Los ntawm txhua qhov saum toj no, nws tuaj yeem kwv yees tias cov khoom lag luam nrog cov ntsiab lus tsis zoo hauv calorie tsuas yog cov uas muaj qhov ntsuas qis kawg ntawm tus nqi zog. Cov no yuav tsum suav nrog zaub thiab txiv hmab txiv ntoo, nrog rau cov zaub mov uas muaj cov carbohydrates thiab zaub fiber xwb. Txhawm rau ua cov carbohydrates, lub cev raug yuam siv 4-7 feem pua ntawm nws cov calories tag nrho.

Qee lub zog ntxiv xav tau txhawm rau zom cov ntoo cog. Qhov no ua rau qhov tseeb tias lub cev tsis tuaj yeem them rov qab tag nrho cov nqi ntawm lub zog siv rau kev zom zaub mov. Qee zaum qhov ntsuas ntawm cov metabolism hauv lub zog tuaj yeem ze rau xoom. Qhov tseeb, qhov ntawd yog qhov tseeb tag nrho txog cov calories tsis zoo hauv kev ncaws pob.

Cov zaub mov twg tuaj yeem suav tias yog cov calories tsis zoo?

Cov npe khoom noj uas muaj cov calories tsis zoo
Cov npe khoom noj uas muaj cov calories tsis zoo

Nov yog daim ntawv teev cov khoom lag luam, tus nqi zog uas tuaj yeem txiav txim siab raws li xoom:

  1. Zaub - carrots, beets, eggplants, celery, zucchini, taum ntsuab, asparagus, qej, beets, zaub qhwv, dos.
  2. Txiv hmab txiv ntoo - citrus txiv hmab txiv ntoo, txiv apples, pomegranate, pear, cherry plum, pineapple, plum, txiv duaj, txiv kab ntxwv qaub.
  3. Txiv hmab txiv ntoo - dib liab, blueberries, gooseberries, currants, strawberries, cranberries, raspberries thiab irga.
  4. Zaub - parsley, zaub basil, mint, zaub xas lav, cilantro, chervil thiab arugula.

Tsis tas li, tshuaj yej ntsuab thiab kua txiv tshiab, uas qab zib thiab qee yam txuj lom tsis tau ntxiv, muaj cov ntsiab lus calorie tsis zoo. Nco ntsoov tias qee qhov txuj lom tuaj yeem ua kom nrawm cov txheej txheem lipolysis, tab sis koj yuav tsum tsis txhob nqa nrog lawv, tshwj xeeb tshaj yog rau cov neeg uas muaj teeb meem nrog lub plab zom mov.

Cuav thiab cov lus tseeb hais txog cov calories tsis zoo hauv kev ua kis las

Ib phaj zaub zaub xam lav
Ib phaj zaub zaub xam lav

Nws yog qhov pom tseeb tias cov zaub mov tsis zoo calorie tau txais sai sai ntawm cov kiv cua. Rau feem ntau, cov no yog poj niam, txawm hais tias txiv neej tseem muaj nyob hauv lawv qib. Koj yuav tsum lees tias nws yog qhov zoo dua los haus cov khoom no hauv qhov txwv tsis pub ntau dua li mus zaum ntawm cov phiaj xwm noj zaub mov nruj. Txawm li cas los xij, tsis yog txhua tus kws noj zaub mov zoo pom zoo nrog qhov kev xav no, thiab tam sim no peb yuav cais qhov tseeb los ntawm dab neeg.

Cuav tus lej 1

Coob leej neeg ntseeg tias koj tuaj yeem noj cov zaub mov uas muaj cov carbohydrates thiab cov rog, yog tias ua ke nrog tshuaj ntsuab lossis zaub. Raws li qhov tshwm sim, tus neeg yuav poob phaus sai. Hauv kev xyaum, txawm li cas los xij, qhov no yuav tsis tshwm sim. Tsis muaj cov khoom noj ntawm cov npe saum toj no muaj peev xwm txo qis cov ntsiab lus calorie ntawm lwm cov zaub mov. Piv txwv li, yog tias koj noj cov nqaij npua nrog cov dib, tom qab ntawd tag nrho cov nqi zog ntawm cov tais no yuav siab.

Yog tias koj haus cov zaub mov tsis zoo hauv qhov ntau, lub cev yuav ua rau cov rog khaws cia. Txhawm rau zam qhov no, cov zaub mov nrog cov calories tsis zoo yuav tsum suav nrog nqaij, ntses lossis nqaij qaib. Raws li qhov tshwm sim, koj yuav muab lub cev nrog txhua qhov macro- thiab micronutrients. Thaum kos cov phiaj xwm kev noj zaub mov zoo, nws yog qhov yuav tsum tau siv txoj hauv kev no.

Tswvyim hais ua dabneeg 2

Lwm qhov tswvyim hais ua dabneeg hais txog cov calories tsis zoo hauv kev ncaws pob yog cov zaub mov uas muaj lub zog tsis zoo ua kom nrawm lipolysis. Nws yog qhov tsim nyog kom nkag siab tias kev sib tham yog hais txog kev siv lub zog rau kev ua zaub mov noj, thiab tsis yog hais txog kev hlawv roj.

Txhawm rau ua kom cov txheej txheem lipolysis, nws yog qhov tsim nyog los tsim cov khoom siv dag zog tsis muaj txiaj ntsig siv cov phiaj xwm noj haus, thiab tseem tawm dag zog tas li. Txhawm rau kom muaj kev ncaj ncees, nws yuav tsum tau hais tias yog tias koj haus cov khoom ntawd nkaus xwb, lub zog muaj txiaj ntsig uas yog xoom, tom qab ntawd koj tuaj yeem poob phaus. Txawm li cas los xij, qhov no yuav ua mob rau lub cev.

Yuav ua li cas kom siv cov calories tsis zoo hauv kev ncaws pob?

Ntxhais thiab cov zaub mov tsis zoo calorie
Ntxhais thiab cov zaub mov tsis zoo calorie

Raws li feem ntau cov kws qhia zaub mov noj, cov zaub mov tsis muaj calorie yuav tsum tau noj los ntawm cov neeg rog. Qhov no yuav pab lawv poob phaus sai dua. Txawm li cas los xij, txhua yam yuav tsum tau ua hauv qhov nruab nrab thiab koj yuav tsum tsis txhob nqa mus. Yog tias koj xav kom poob phaus, tab sis peb tsis pom zoo siv cov phiaj xwm noj zaub mov tsawg-calorie.

Txiv hmab txiv ntoo, tshuaj ntsuab, zaub thiab txiv hmab txiv ntoo yog qhov zoo tshaj plaws ntawm cov zaub mov thiab cov zaub cog. Tab sis muaj lwm yam tshuaj, yam uas lub cev ua haujlwm hauv lub cev tsis yooj yim, piv txwv li, cov protein sib xyaw ntawm cov tsiaj lossis polyunsaturated fatty acids.

Qhov no qhia tias yog tias koj cov phiaj xwm kev noj zaub mov suav nrog cov khoom noj tshwj xeeb tshwj xeeb, tom qab ntawd nws yuav nyuaj heev rau lub cev ua haujlwm. Txhawm rau kom muaj txiaj ntsig thiab tseem ceeb tshaj plaws kom nyab xeeb poob phaus, nws yog qhov yuav tsum tau ntxiv cov nqaij nruab deg, nqaij qaib, cov rog tsawg ntawm cov nqaij liab, ntses rau cov zaub mov uas muaj txiaj ntsig tsis zoo.

Kev noj zaub mov zoo thiab kev tawm dag zog ib txwm muaj yuav pab koj poob phaus yam tsis tshaib plab. Lub sijhawm zoo tshaj plaws los haus cov zaub mov nrog cov ntsiab lus calories tsawg yog noj hmo. Nov yog qee txoj cai rau suav nrog cov zaub mov no hauv kev noj haus:

  • haus 0.5 kg ntawm cov txiv hmab txiv ntoo thiab zaub txhua hnub, uas yuav tsum sib xws txog li 35 feem pua ntawm tag nrho cov nqi zog ntawm kev noj haus;
  • sim haus li ob litres dej ib hnub;
  • txiv hmab txiv ntoo nrog cov txiv ntoo yuav tsum tau noj raw, thiab tshuaj ntsuab yuav tsum tau ntxiv rau cov tais diav uas twb tau npaj lawm;
  • zaub mov yuav tsum raug kho kom sov me ntsis, thiab nws yog qhov zoo dua los muab cov zaub xam lav nyiam;
  • sim hloov tsiaj rog thaum ua noj nrog txiv ntseej lossis roj paj noob hlis;
  • rau qhov poob phaus, noj zaub mov steamed;
  • txiv hmab txiv ntoo zaub xam lav yog qhov zoo tshaj plaws seasoned nrog yogurt;
  • tsis txwv koj cov zaub mov rau tsuas yog ib qho khoom noj uas tsis muaj calories.

Nco qab tias nceb yog tus thawj coj ntawm cov khoom lag luam nrog tus nqi zog tsawg kawg. Tsis zoo li lwm cov khoom lag luam tshuaj ntsuab, lawv muaj cov protein ntau sib xyaw nrog amine profile zoo. Muaj tseeb koj paub tias nceb yog qhov ua kom zoo heev thiab, tib lub sijhawm, tsis yog cov khoom lag luam muaj calorie ntau. Ib puas grams ntawm nceb muaj txog 20 calories.

Peb twb tau hais tias koj yuav tsum tau sim haus "xoom" cov zaub mov nyoos. Qhov no yuav tso cai rau koj muab cov nyiaj ntau ntawm cov micronutrients rau koj lub cev. Rau cov khoom noj txom ncauj tsis txhob siv cov chips, nws yog qhov zoo dua los noj cov txiv apples, txiv duaj, lossis cov qij ntawm celery. Ib qho ntxiv, nws yog qhov yuav tsum tau ua kom sib xyaw cov khoom no kom raug.

Piv txwv li, koj yuav tsum tsis txhob siv lawv ua ke nrog cov zaub mov muaj rog, cov dej qab zib muaj suab thaj, cov nqaij haus luam yeeb, thiab lwm yam. Sim ua kom tsis txhob mayonnaise thiab tsis txhob ntxiv qab zib lossis hloov qab zib rau cov txiv hmab txiv ntoo. Tsis txhob xav tias nws nyuaj heev los sau cov khoom noj muaj txiaj ntsig. Hauv kev xyaum, qhov no tsis yog qhov xwm txheej, thiab koj yuav pom ntawm koj tus kheej thaum koj sim.

Qhov zoo tshaj plaws cov zaub mov tsis zoo calorie

Cov Khoom Noj Tsis Zoo Calorie ntawm Cov Phaj Sib Txawv
Cov Khoom Noj Tsis Zoo Calorie ntawm Cov Phaj Sib Txawv

Cia peb saib qee yam zaub mov tsis muaj zog uas tuaj yeem pab koj tawm tsam rog:

  1. Txiv kab ntxwv - qhov no yog tus thawj coj tsis muaj kev sib cav ntawm peb cov npe thiab yog li ntawd nws yog thawj qhov. Nrog nws cov kev pab, koj tuaj yeem txo qis cov tshuaj insulin, txaus siab tshaib plab thiab ntxuav lub cev ntawm co toxins.
  2. Broccoli - kuj yog cov khoom lag luam zoo hais txog kev ntxuav lub cev. Nws tuaj yeem noj tau ntau txoj hauv kev, thiab muaj ntau yam tais diav uas tau ua nrog zaub paj.
  3. Ntsuab tshuaj yej - ntau qhov kev mloog tau them rau cov dej haus tsis ntev los no. Qhov no yog vim muaj nyob hauv qhov muaj pes tsawg leeg ntawm cov tshuaj yej ntsuab ntawm cov tshuaj tshwj xeeb thiab nws lub peev xwm los ua kom cov metabolism, nrog rau muab lub zog.
  4. Zaub qhwv - zoo kawg nkaus txhawb cov txheej txheem metabolic thiab txhim kho kev ua haujlwm ntawm lub plab zom mov. Nws yog cov khoom lag luam qis-calorie uas tuaj yeem ua rau koj sai thiab tuaj yeem noj tau hauv qhov ntau yam tsis txwv.
  5. Celery - qhov chaw muaj coob tus micronutrients. Cov khoom txhawb nqa kev ua zaub mov noj thiab tuaj yeem yog qhov zoo ntxiv rau yuav luag txhua lub tais.
  6. Txiv hmab txiv ntoo - lub pantry ntawm micronutrients uas muaj txiaj ntsig zoo rau kev ua haujlwm ntawm ntau lub cev. Koj tuaj yeem siv cov txiv hmab txiv ntoo thaum lub sijhawm khoom noj txom ncauj vim lawv tuaj yeem ntim koj sai.
  7. Dej - txawm hais tias cov khoom nyob hauv qhov chaw kawg, tsis txhob poob siab nws qhov tseem ceeb rau lub cev. Nco qab tias koj yuav tsum haus tsawg kawg ob litres dej txhua hnub.

Qhov tsis zoo ntawm cov calories hauv kev ua kis las: cov lus qhia muaj txiaj ntsig

Ib daim ntawv teev cov khoom noj nrov thiab qhia txog lawv cov ntsiab lus calorie
Ib daim ntawv teev cov khoom noj nrov thiab qhia txog lawv cov ntsiab lus calorie

Nov yog qee cov lus qhia txog kev noj zaub mov zoo los ntawm cov kws noj zaub mov zoo:

  1. Noj mov me me ntau zaus. Yuav tsum muaj khoom noj txom ncauj nruab nrab ntawm cov zaub mov tseem ceeb kom lub plab zom mov ua haujlwm tas li.
  2. Tsis muaj kev ua kis las, nws nyuaj rau suav kom yeej hauv kev tawm tsam qhov hnyav dhau. Thaum lub asthiv, nws txaus los qhia ob lossis peb zaug, thiab lub sijhawm sib tham yuav tsum tsis pub tshaj 60 feeb.
  3. Nws yog qhov tsim nyog kom haus cov khoom noj muaj txiaj ntsig hauv qhov sib piv raug, tab sis koj tsis tuaj yeem tsis kam lees ib qho ntawm lawv. Coob leej neeg ntseeg tias los ntawm kev tshem tawm cov rog los ntawm lawv cov zaub mov, lawv tuaj yeem yuag sai. Qhov no tsis yog qhov xwm txheej, vim tias cov as -ham no tseem tsim nyog rau lub cev.

Kawm paub ntau ntxiv txog cov zaub mov tsis zoo hauv cov vis dis aus no:

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