Yuav xaiv cov khoom noj txom ncauj zoo li cas rau koj thiab koj cov me nyuam


Yuav xaiv cov khoom noj txom ncauj zoo li cas rau koj thiab koj cov me nyuam

Lo lus teb rau thawj lo lus nug yog tias tsis yog khoom txom ncauj tsis yog tsim nyog tsis zoo thiab yog tias koj tuaj yeem kawm noj khoom txom ncauj zoo nws muaj peev xwm ua tau tiag tiag. Qhov teeb meem yog hais tias ntau ntawm peb tsis xaiv qhov yog thaum nws los ntawm kev noj mov ntawm cov zaub mov.

Nyaj hacks

Tsis muaj ib qho loj-haum-txhua tus qauv rau kev noj mov zoo meej. Peb txhua tus nyias muaj nyias lub cev thiab kev coj noj coj ua uas yuav tsum muaj cov zaub mov sib txawv ntawm cov sijhawm sib txawv. Yog li nws tsis muaj peev xwm muab cov txheej txheem rau txhua qhov.

Muaj, txawm li cas los xij, qee txoj cai kev cai kub uas txhua tus tuaj yeem ua raws.

Ua kom muaj chav hauv qhov khoom noj txom ncauj

Qhov teeb meem yog tias ntau ntawm cov neeg es tsis txhob hnov ​​qab txo lawv cov pluas mov loj kom thiaj li them cov nqi zog ntxiv los ntawm kev noj khoom txom ncauj thiab qhov no tuaj yeem ua rau qhov hnyav nce hauv lub sijhawm ntev.

Yog li, yog tias koj tab tom xav txog kev qhia khoom noj txom ncauj thaum noj mov, nco ntsoov tias koj noj mov me me ntawm koj cov pluas su lossis noj hmo.

Khaws nws kom muaj suab thaj tsawg

Feem ntau thaum peb nqhis khoom txom ncauj yog thawj qhov uas yws rau lub siab yog qee yam qab zib. Qhov teeb meem yog lub zog txhawb koj los ntawm kev noj qee yam qab zib yuav ploj sai vim lub zog tsis tso tawm qeeb. Tsis ntev txaus koj rov qab los ntawm cov square ib, xav tau lwm cov suab thaj tsoo.

Txawm hais tias nws yog kev sim siab, sim khaws cov khoom noj muaj piam thaj ntau ntau rau lub sijhawm kho es tsis txhob noj ntau txhua hnub. Saib cov khoom noj txom ncauj uas zoo hauv qab zib xws li cov hauv qab no. Los yog, yog tias koj tab tom yuav ib qho khoom siv ntim khoom kuaj xyuas rau ntawm 100 g kem rau cov ntsiab lus qab zib thiab nrhiav cov kev xaiv nrog 5 g lossis tsawg dua cov piam thaj.

Xav: qeeb-tso lub zog

Lub hom phiaj ntawm khoom noj txom ncauj yog ua kom koj txaus siab thiab txhawb kom txog thaum koj noj mov tom ntej. Txhawm rau ua qhov no, cov khoom noj txom ncauj yuav tsum tau zom me ntsis hauv lub cev.

Protein thiab fiber yuav ua rau koj mloog tau zoo nkauj ntev dua thaum lawv tsiv mus rau hauv lub plab zom mov. Cov carbohydrates yooj yim (piv txwv li, ncuav, khob cij, nplej dawb thiab ncuav qab zib) ntawm lwm sab, dhau ntawm cov khoom noj kom sai. Lawv tsis ua rau peb zoo li txaus siab thiab peb yuav muaj kev tshaib plab sai sai tom qab lawv noj lawv.

Yog tias koj noj khoom txom ncauj ntawm cov txiv hmab txiv ntoo thiab zaub, khaws cov tawv nqaij kom qhov ntawd ua rau qhov chaw ntawd muaj fiber ntau. Xaiv cov khoom noj txom ncauj uas muaj qhov ua tau ib yam nkaus. Ntxiv rau, saib rau cov khoom noj txom ncauj uas muaj cov protein xws li taum pauv, taum, nqaij ntshiv, qe, ntses thiab txiv ntoo.

Tshawb cov ntawv cim

Coob leej ntawm peb tuaj yeem sawv ntsug kom nruj me ntsis thaum xaiv peb cov khoom noj txom ncauj. Cov lus hais txog kev noj qab haus huv ntawm kev ntim khoom tuaj yeem nkag siab yuam kev, thiab nws yog ib qho yooj yim los khaws ib yam dab tsi uas suab zoo tab sis qhov tseeb siab qab zib, ntsev los yog muaj rog thiab / lossis cov zaub mov muaj txiaj ntsig tsawg. Ntxiv rau, ntau cov khoom noj txom ncauj yooj yim rau ntawm cov khoom noj khoom haus yog cov me me uas ua rau nws yooj yim ntawm kev xav tias lawv tsis tshua muaj calories. Tsis txhob nqa qhov loj me los yog sab pem hauv ntej ntawm pob ntawm cov nqi ntsej muag; hloov, khij ob yam:

1. Qhov ib ntawm 100 g qhov tseem ceeb

Siv cov lus qhia no los xyuas seb koj cov khoom txom ncauj yog ntau dua, nruab nrab thiab qis hauv cov rog, saturates, qab zib thiab ntsev.

Lub teeb tua hluav taws

Lub teeb tua hluav taws

2. Cov npe ntim

Saib cov npe ntawm cov khoom xyaw – qhov tsawg dua cov khoom xyaw, qhov zoo dua. Thiab cov tshuaj xyaw ntau hauv cov npe uas koj paub, zoo dua! Yog tias nws yog cov npe ntev ntawm cov lus uas koj tsis tuaj yeem hais tawm, qhov muaj feem yuav nws yog los muab koj cov txiaj ntsig me.

Nug koj tus kheej: “Kuv puas tau tshaib plab?”

Feem ntau, peb yuav npaj rau hnub los ntawm kev ua rau peb tus kheej nrog ntau cov khoom noj txom ncauj. Tom qab ntawd thaum peb pom hais tias khoom noj txom ncauj, thaum peb yws hauv peb lub hnab lossis rooj tub rau khoom, peb noj lawv. Tab sis peb tsis tshua muaj lus nug yog tias peb tau tshaib plab tiag tiag lossis peb tau noj mov yooj yim vim tias nws muaj nyob ntawd kom noj. Yog koj tshaib plab tiag koj thiaj noj mov. Qhov kev xav ntawm kev tshaib plab yog koj lub cev kev qhia rau koj tias nws xav tau lub zog. Txawm li cas los xij, nco ntsoov tias koj paub qhov txawv ntawm kev tshaib plab thiab kev xav tau ib yam dab tsi.

Qhov khoom noj txom ncauj zoo tshaj

  • Ib txhais tes me me ntawm cov noob txiv ntoo thiab cov noob.

  • Ib tug puv tes ntawm cov zuaj plaub hau nrog ib qho sib xyaw ntawm cov roj ntsha qis dua xws li hummus, tzatziki lossis tsev cheese (muaj li 100 calories).

  • Ib daig ntawm cov txiv ntoo tag nrho (kwv yees 100 calories).

  • Ib qho khoom seem (kwv yees li 100 calories).

  • Lub lauj kaub mini nyias.

  • Ib lub qe tawv-tawg (kwv yees li 100 calories).

  • Ib qho khoom noj txom ncauj me me uas tsis muaj rog thiab qab zib yog cov qab zib (muaj li 100 calories).

  • Ib qho nqaij qaib nqaij qaib, muab cov tawv nqaij tshem tawm (kwv yees li 100 calories).

  • Ib txhais tes ntawm edamame taum.

  • Ib khob khob me.

Khoom noj txom ncauj rau menyuam yaus

Ua kom tsis muaj ntau tshaj 100-calories kom txhua hnub, ob zaug ib hnub

Qhov no yog cov lus qhia zoo los siv, tab sis nco ntsoov xyuas cov calories kom ib zaug thiab nco ntsoov xyuas saib lawv pom zoo li cov nyiaj pab. Nws tsis yog txhua yam khoom!

Nco ntsoov – lawv tsis tas yuav ntau npaum li koj

Siv lawv txhais tes los ntsuas seb yam twg yog qhov zoo rau qee yam xws li txiv hmab txiv ntoo, txiv ntoo, noob, ib qho txiv ntawm txiv lossis ib feem ntawm cov zaub.

Rub tawm Change4Life app

Txhawm rau pab koj ntawm txoj kev, vim li cas thiaj tsis rub daim hloov Change4Life zaub mov scanner app kom kuaj ob zaug yog tias cov khoom ntim khoom yog txhua yam lawv thov kom muaj.

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