Cov zaub mov kom zam

2024 Tus sau: Seth Attwood | [email protected]. Kawg hloov kho: 2023-12-16 16:06

Khoom noj khoom haus ua lub luag haujlwm tseem ceeb hauv kev saib xyuas peb txoj kev noj qab haus huv. Yog tias peb paub ntau yam txog cov khoom noj qab haus huv, ces nws tsim nyog ua rau cov khoom tsis zoo.

Peb caw koj los saib seb cov zaub mov twg yog qhov phem tiag tiag rau koj txoj kev noj qab haus huv thiab koj tuaj yeem hloov lawv li cas.

Cov dej qab zib

Qab zib nyob rau hauv ib yam khoom yog ib tug phem heev kos npe rau. Txawm li cas los xij, qee qhov peev txheej ntawm cov piam thaj tsis zoo rau lwm tus, piv txwv li, cov dej qab zib tshwj xeeb yog qhov tsis zoo. Qhov tseeb yog tias thaum peb haus dej, lub paj hlwb tsis sau cov txheej txheem no ua "kev noj haus." Ntawd yog, txawm tias koj haus ib liter ntawm dej qab zib ib zaug thiab tau txais koj cov calories noj su, koj tseem yuav tsis tso zaub mov, vim koj yuav tsis tshaib plab.

Tsis tas li ntawd, thaum noj ntau ntau, cov piam thaj tuaj yeem ua rau insulin tsis kam (nce ntxiv ntawm cov tshuaj insulin hauv cov ntshav plasma) thiab ua rau muaj kev loj hlob ntawm cov kab mob uas tsis yog-alcoholic fatty siab, hom 2 mob ntshav qab zib thiab kab mob plawv.

Yuav haus dab tsi ntxiv?

Qhov kev xaiv zoo tshaj plaws yog dej. Txawm li cas los xij, cov kws tshawb fawb hais tias tshuaj yej thiab kas fes (tsis muaj suab thaj ntxiv) tuaj yeem hloov pauv tau zoo thiab. Rau cov dej qab zib, yuav dej qab zib thiab ntxiv ib lub txiv qaub rau nws.

Feem ntau cov kua txiv hmab txiv ntoo

Alas, cov kua txiv hmab txiv ntoo kuj tseem nyob rau hauv qeb ntawm "cov khoom tsim kev puas tsuaj", ib qho ntxiv vim yog cov piam thaj ntau uas cov tuam txhab tsim txiaj ntxiv rau lawv cov dej qab zib. Yuav luag tag nrho cov kua txiv hmab txiv ntoo hauv cov khw muag khoom noj muaj suab thaj ntau npaum li Coca-Cola lossis Pepsi dej qab zib.

Muab cov kua txiv hmab txiv ntoo rau?

Tsis txhob hnov qab tias koj tuaj yeem haus cov kua txiv hmab txiv ntoo tshiab (tab sis tsis txhob tsim txom nws). Qee cov kua txiv hmab txiv ntoo kuj tau pom tias muaj txiaj ntsig kev noj qab haus huv txawm tias lawv cov ntsiab lus qab zib, xws li pomegranate thiab blueberry kua txiv.

kib zaub mov

Frying thiab grilling yog txoj kev ua noj tsis zoo tshaj plaws. Ua ntej, cov txheej txheem no feem ntau tshwm sim nrog cov roj ntau, uas ua rau cov ntsiab lus calorie ntau ntxiv. Qhov thib ob, thaum ua noj dhau qhov kub kub, ntau hom tshuaj lom neeg tsim muaj teeb meem.

Cov no suav nrog acrylamides, acrolein, heterocyclic amines, oxysterols, polycyclic aromatic hydrocarbons (PAHs) thiab ntau ntxiv! Ntau ntawm cov tebchaw no tau txuas nrog kev pheej hmoo ntawm mob qog noj ntshav thiab kab mob plawv.

Yuav ua li cas ua noj?

Nws yog qhov zoo tshaj plaws los xaiv cov khoom noj me me xws li boiling, stewing, blanching, thiab steaming.

Pastries, biscuits thiab ncuav mog qab zib

Qhov teeb meem tseem ceeb ntawm cov khoom qab zib no yog tias lawv muaj calorie ntau ntau (thiab yeej qab), tab sis yuav luag tsis muaj cov khoom noj muaj txiaj ntsig.

Qab Zib, refined nplej hmoov, trans fats (uas tsis tuaj yeem ua tiav los ntawm lub cev) thiab ntau, ntau cov tshuaj tua kab mob (yog tias peb tham txog kev tsim khoom hauv khw). Cov zaub mov zoo li no ua rau rog rog thiab tsis muaj txiaj ntsig micronutrients; nws tsis muaj txiaj ntsig kiag li noj nws.

Yuav ua li cas yog tias koj xav tau ib yam dab tsi qab zib?

Yog tias koj tsis tuaj yeem hla cov khoom qab zib, sim Greek yogurt, txiv hmab txiv ntoo tshiab, lossis chocolate tsaus.

Fabkis fries thiab chips

Txawm hais tias muaj coob tus neeg ntseeg tias qos yaj ywm yog qhov phem, cov qos yaj ywm dawb tshiab tau noj qab nyob zoo. Txawm li cas los xij, tib yam tsis tuaj yeem hais rau Fabkis fries thiab chips. Cov zaub mov no muaj calorie ntau ntau thiab tsawg heev! Lawv tuaj yeem yooj yim noj ntau dhau yam tsis tau pom. Ntau qhov kev tshawb fawb qhia tias cov khoom noj tshwj xeeb no yog qhov ua rau rog rog hauv ntau lub tebchaws.

Cov zaub mov no tuaj yeem muaj cov acrylamides ntau, uas yog cov khoom carcinogenic tsim thaum cov qos yaj ywm kib lossis ci.

Yuav ua li cas?

Qos yaj ywm yog qhov zoo tshaj plaws noj boiled es tsis kib. Yog tias koj xav tau khoom noj txom ncauj los yog crunch, xaiv txiv ntseej lossis carrots.

Low Calorie Yogurt

Yogurt tuaj yeem ua zaub mov noj qab nyob zoo, alas, feem ntau cov kev xaiv hauv khw muag khoom tsis yog. Ib qho ntawm cov khoom noj nrov hauv khw muag khoom yog tsawg calorie yogurt, uas muaj roj tsawg tab sis muaj suab thaj! Cov neeg tsim khoom mus rau qhov ua kom yuam kev los them nyiaj rau qhov tsw uas cov rog muab. Tsis tas li ntawd, ntau yogurts tsis muaj cov kab mob probiotic, raws li feem ntau ntseeg. Lawv feem ntau yog pasteurized, uas tua cov kab mob feem ntau.

Yuav ua li cas xaiv yogurt?

Zoo dua nyob rau ntawm cov roj yogurt tsis tu ncua tsis muaj suab thaj thiab tsis muaj tsw.

Dej khov

Thiab ice cream ua rau cov npe khoom noj tsis zoo! Ntau tus kws kho mob tau sau tseg tias tam sim no, thaum muaj ntau txoj kev xaiv, ntau thiab ntau qab zib ntxiv rau cov khoom no. Nws kuj tseem muaj calorie ntau ntau thiab yooj yim rau overeat.

Yuav ua li cas?

Koj yuav tsum tsis txhob tsis kam lees koj tus kheej qhov kev txaus siab ntawm kev noj ice cream, tab sis koj yuav tsum xaiv cov kev xaiv yooj yim tshaj plaws nrog rau qhov tsawg kawg nkaus ntawm cov khoom ntxiv.

Cov nqaij ua tiav

Nutritionists qhia kom tsis txhob quav ntsej cov nqaij hauv koj cov zaub mov thiab qee zaum noj cov nqaij ntshiv ntawm cov nqaij uas tsis tau ua tiav. Txawm li cas los xij, qhov kev pom zoo no tsis tuaj yeem hnov txog sausages, nqaij npuas kib, hnyuv ntxwm thiab lwm yam nqaij delicacies.

Kev tshawb fawb qhia tau hais tias cov neeg noj cov nqaij ua tiav muaj kev pheej hmoo siab ntawm cov kab mob loj, suav nrog mob qog noj ntshav, ntshav qab zib hom 2, thiab kab mob plawv.

Thiab yog tias koj xav tau tiag tiag?

Ntau lub teb niaj hnub no ua nqaij npuas kib thiab hnyuv ntxwm los ntawm lawv tus kheej cov khoom. Yog tias qhov haujlwm no tsis tshwm sim hauv koj cheeb tsam, ces koj yuav tsum tsis txhob ua cov nqaij ua tiav.

Ua cheese

Cheese tuaj yeem ua tau zoo heev hauv kev sib xyaw. Ib me me morsel ntawm cov khoom no yog tag nrho ntawm cov as-ham! Txawm li cas los xij, cov khoom siv cheese ua tiav tsis zoo li cov cheese li niaj zaus. Lawv feem ntau yog tsim los ntawm pawg (ib yam khoom uas muaj cov ntsiab lus siab ntawm emulsifiers, zaub roj, sodium, zaub mov xim, preservatives thiab qab zib) uas tsis muaj dab tsi ua nrog cheese, tab sis tsuas yog zoo li nws cov tsos thiab kev ntxhib los mos.

Yuav xaiv li cas?

Ib txwm nyeem cov khoom xyaw, tab sis nws tsim nyog sau cia tias cov cheese ua tiav yuav luag tsis noj qab haus huv. Zoo dua los noj cov khoom tiag. Feta, mozzarella thiab curd cheese yog tshwj xeeb tshaj yog pab tau.

High-calorie kas fes haus

Kas fes yog nplua nuj nyob rau hauv antioxidants thiab muaj ntau yam txiaj ntsig kev noj qab haus huv. Cov neeg haus kas fes muaj kev pheej hmoo tsawg dua ntawm cov kab mob loj xws li mob ntshav qab zib hom 2 thiab Parkinson's disease. Tab sis qhov muaj koob meej ntawm cov dej haus no ua ib qho kev tso dag siab phem rau nws!

Ntau lub tsev kas fes, uas nws tsuas yog loj hlob txhua xyoo, vim muaj kev sib tw, muaj ntau thiab ntau qhov kev xaiv rau cocktails nrog kas fes. Cream, syrup, sprinkles, qab zib ua kas fes ib lub foob pob tiag. Cov dej qab zib no tuaj yeem qab zib dua li ib khob dej qab zib.

Koj yuav tsum haus kas fes yam twg?

kas fes dub yog qhov zoo tagnrho. Yog hais tias koj xav tau ib tug softer saj, tsis txhob ntshai ntxiv me ntsis mis nyuj rau nws.

Khoom noj khoom haus hnyav heev

Lub ntsiab sib txawv ntawm cov khoom no yog tias lawv muaj pes tsawg leeg yog "hloov" nyob rau theem ntawm cov khoom. Cov khoom xyaw uas ua rau lub neej luv luv yog muab rho tawm thiab cov uas pab ua kom nws tshiab rau ntev dua ntxiv.

Cov zaub mov no muaj ntau ntsev thiab suab thaj, cov rog trans (uas peb lub cev tsis zom), fiber ntau thiab micronutrients. Yog li ntawd, cov zaub mov no ua rau hnyav nce, ntshav qab zib hom 2 thiab ua rau muaj kev pheej hmoo ntawm kev tuag ntxov ntxov los ntawm 26%.

Yuav ua li cas?

Thaum koj mus yuav khoom, nco ntsoov nyeem cov ntawv sau ntawm cov pob khoom noj. Ib txwm xaiv rau tag nrho cov khoom noj tshaj cov khoom noj yooj yim.