Cov khoom noj uas tau ua tiav tau txais qhov tsis zoo. Ntau lub sijhawm lawv cuam tshuam nrog suav cov calories ntau dua, ntxiv cov suab thaj thiab cov rog, ua rau cov zaub mov tsis zoo thiab muaj tshuaj lom lossis tshuaj tiv thaiv kab mob. Txawm li cas los xij, lub ntsiab lus ntawm cov zaub mov tiav yog qhov dav heev thiab suav nrog ntau yam zaub mov loj. Feem ntau, cov zaub mov tiav yog cov zaub mov uas tau hloov pauv ib txwm ua ntej noj. Thaum sim txo qis cov zaub mov tiav, nws yog ib qho tseem ceeb uas yuav tau txiav txim siab tus nqi ntawm kev ua tiav uas xav tau lossis cov zaub mov tau dhau los. Cov txheej txheem ua tiav, npaj tau noj, lossis ntim cov khoom noj nrog ntxiv suab thaj, tsw qab, cov ntawv sau, xim tha xim lossis tshuaj khaws cia yog piv txwv ntawm cov zaub mov uas yuav tsum tau txwv lossis zam. Kev txo qis lossis tshem tawm cov khoom noj uas tau ua tiav zoo tuaj yeem pab koj noj zaub mov kom noj qab haus huv thiab muaj txiaj ntsig zoo.
Cov kauj ruam
Ntu 1 ntawm 3: Npaj Hloov Koj Cov Khoom Noj
Kauj Ruam 1. Taug qab koj cov pluas noj
Thaum sim tshem tawm qee pawg zaub mov lossis hom zaub mov, nws yuav pab tau rau sau koj li kev noj zaub mov tam sim no. Qhov no yuav pab koj kom paub ntau ntxiv txog hom kev ua zaub mov twg uas koj tab tom noj, thaum koj noj lawv, thiab ntau npaum li cas koj tab tom noj lawv.
- Yuav cov ntawv sau lossis rub tawm daim ntawv sau npe app ntawm koj lub smartphone. Qhov zoo tshaj plaws, taug qab ob peb hnub ua haujlwm thiab ob peb hnub so. Koj yuav pom tias koj tus cwj pwm noj zaub mov txawv nyob rau hnub so hnub so piv rau hnub ua haujlwm.
- Ntau zaus tib neeg xaiv cov zaub mov tiav ntawm qhov yooj yim - lawv tuaj lig rau ua haujlwm, tsis muaj sijhawm ua noj, lossis tsis muaj lwm txoj hauv kev xaiv thaum lawv tshaib plab. Sim khawb ib qho qauv hauv koj cov zaub mov noj. Piv txwv li, koj ib txwm tuaj lig rau kev ua haujlwm thiab hla kev tsav tsheb mus rau pluas tshais.
Kauj ruam 2. Sau daim phiaj npaj noj mov.
Txoj kev npaj pluas noj yuav pab tau thaum koj maj mam tshem tawm cov zaub mov tiav ntawm koj cov zaub mov. Raws li koj tshem tawm cov zaub mov sib txawv los ntawm koj li phiaj xwm noj zaub mov tsis tu ncua, koj tuaj yeem ntxiv tag nrho cov zaub mov uas tsis tau ua tiav los hloov lawv. Ib daim phiaj npaj noj mov tuaj yeem pab koj pom txhua yam tawm rau koj lub lim tiam.
- Siv qee lub sijhawm sau koj cov tswv yim rau txhua pluas noj thiab khoom noj txom ncauj hauv koj lub sijhawm dawb. Qhov no tseem tuaj yeem yog lub hauv paus rau koj cov npe khoom noj.
- Thaum tsim koj tus kheej txoj phiaj xwm noj mov, xyuas kom tseeb tias koj tau txiav txim siab txog cov zaub mov sai uas yuav tsim nyog rau lub lim tiam. Thaum koj npaj ua ntej kom nrawm thiab yooj yim lossis mus noj mov, koj yuav tsis raug ntxias kom khaws cov zaub mov tiav.
Kauj Ruam 3. Ntxuav koj chav ua noj
Ua ntej koj hloov kho koj cov zaub mov noj, xav txog yam koj ib txwm yuav los ntawm khw muag khoom noj thiab koj tau khaws dab tsi hauv koj chav ua noj. Mus hla koj lub tub yees, lub tub yees txias, thiab lub tub rau khoom thiab pov tawm cov khoom noj uas koj tau ua, tshem tawm qhov kev ntxias.
- Cov khoom los saib suav nrog: cov khoom qab zib zoo li khov nab kuab, khoom qab zib, ncuav qab zib lossis khoom qab zib; chips, crackers los yog pretzels; cov nplej; kua ntses, hnav khaub ncaws los yog marinades; deli nqaij thiab cheese; thiab cov khoom noj khov lossis cov zaub mov microwavable. Cov khoom no feem ntau muaj cov tshuaj khaws cia thiab ntim nrog sodium.
- Txij li cov zaub mov feem ntau dhau los ntawm qee qhov ua tiav, txiav txim siab qhov koj txwv yog rau "pov" lossis "khaws cia." Piv txwv li, taum cov kaus poom yog cov zaub mov tiav, tab sis yog cov khoom muaj fiber ntau thiab protein ntau. Ib qho ntxiv, tsuav yog koj yaug thiab tso cov taum hauv cov kaus poom, lawv tau txo qis hauv sodium. Cov khoom noj zoo li no yuav yog cov khoom koj xav khaws.
- Lwm cov zaub mov tiav uas koj yuav xav khaws tsis suav nrog ntsev tsis ntxiv lossis cov zaub uas muaj sodium tsawg, 100% cov zaub mov tag nrho (zoo li 100% nplej nplej tag nrho lossis nplej xim av), ua ntej ntxuav/ua zaub ua ntej txiav (zoo li lub hnab zaub xas lav), lossis tagnrho cov txiv ntseej butters.
- Yog tias koj xav tias tsis zoo txog ntuav tag nrho cov khoom noj ntawd mus, muab nws pub rau hauv cov khoom noj khoom haus lossis noj nws hauv cov tshuaj me me kom txog thaum nws ploj mus thiab koj feem ntau noj tag nrho cov khoom noj.
Kauj Ruam 4. Rov qab qhib koj lub chav ua noj nrog zaub mov zoo
Mus rau tom khw muag khoom noj thiab tawm cov khoom noj txom ncauj uas tau ua tiav. Khaws rau sab nrauv ntawm lub khw lossis ib puag ncig ntawm lub khw - qhov ntawd yog qhov uas koj yuav pom tag nrho, cov zaub mov tsis tau ua tiav. Lub hom phiaj yuav feem ntau ntawm koj cov zaub mov los ntawm cov ntu no: ntu tsim khoom, cov nqaij tshiab, cov mis, thiab cov qe.
- Cov khoom khov kuj tseem pom nyob ib puag ncig ntawm lub khw thiab muaj ob qho tib si ua tiav thiab ua tiav cov zaub mov tsawg. Tsuav cov khoom tsis tau npaj rau hauv cov kua ntses lossis gravies lossis muaj ntau qhov ntxiv, lawv tuaj yeem suav tias yog qhov kev lees paub thiab muaj txiaj ntsig zoo.
- Ceev faj ntawm cov zaub mov twg uas koj xaiv thaum mus kav khw. Muas noj qab haus huv, noj zaub mov zoo xws li taum pauv, 100% cov nplej tag nrho lossis cov kaus poom zaub. Ntxiv thiab, xyuas kom cov khoom no muaj ob peb ntxiv cov khoom xyaw ib yam. Piv txwv li, yuav khoom 100% nplej nplej tag nrho tsis yog nplej zom nrog cov seasoning lossis cov kua ntses sib xyaw nrog lossis yuav cov zaub uas muaj ntsev tsawg, tsis muaj ntsev ntxiv rau cov zaub hauv cov kaus poom uas muaj cov ntses lossis lwm yam tsw qab.
- Yog tias qee qhov koj nyiam ua cov zaub mov nyob hauv txoj kev thiab xav ntxias kom sim ua kom hla cov kab no tag. Piv txwv li, tsis txhob taug cov khoom qab zib thiab cov kab hauv qab yog li koj tsis raug ntxias kom muab qee yam ua tiav hauv koj lub laub.
Ntu 2 ntawm 3: Tshem Tawm Cov Zaub Mov Zaub Mov los ntawm Koj Cov Khoom Noj
Kauj Ruam 1. Nyeem daim ntawv lo zaub mov ntawm txhua cov khoom ntim
Txij li kev ua cov zaub mov tuaj yeem sib txawv, nyeem cov ntawv qhia zaub mov yuav muab cov ntaub ntawv ntxaws tshaj plaws thiab raug rau koj li cas ua cov zaub mov tiav thiab hloov pauv lossis ntxiv rau nws li cas.
- Cov ntawv ntim khoom ntawm cov khoom ntim tau tso cai rau cov neeg siv khoom paub qhov tseeb ntawm cov khoom noj. Nws teev txhua cov khoom xyaw los ntawm qhov ntau tshaj plaws mus rau qhov qis tshaj tam sim no hauv cov zaub mov. Ib qho ntxiv, koj yuav pom ib qho ntxiv, tshuaj khaws cia lossis tsw qab uas muaj nyob hauv cov zaub mov.
- Muaj ntau yam lus qhia lossis cov tswv yim los pab cov neeg siv khoom txiav txim siab txog qib kev ua haujlwm twg yog qhov siv tau. Nws ib txwm pom zoo kom tsis txhob yuav khoom noj nrog cov khoom xyaw uas koj tsis tuaj yeem hais tawm. Piv txwv li, qee cov khoom noj ua tiav suav nrog cov khoom xyaw xws li diacetyl (cov tshuaj tsw qab butter) lossis potassium sorbate (tshuaj siv los ua kom lub neej nyob ntev).
- Nco ntsoov tias yog lub tuam txhab muaj cov khoom sib koom ua ke (ntawm yam khoom zoo li txuj lom lossis tsw qab), lawv tsis raug cai raug cai kom nthuav tawm cov khoom xyaw ntawd. Yog tias koj pom cov npe no nyob ntawm daim ntawv lo khoom xyaw, koj yuav tsis xav yuav cov khoom no.
- Nco tseg qee qhov ntxiv tuaj yeem ua rau cov zaub mov muaj txiaj ntsig zoo. Piv txwv li, qee lub tuam txhab ntxiv cov vitamins lossis cov zaub mov rau lawv cov zaub mov. Txawm hais tias cov tshuaj ntxiv no yuav tsis paub, lawv yeej txhim kho cov khoom noj muaj txiaj ntsig ntawm cov zaub mov.
Kauj Ruam 2. Yuav thiab noj tag nrho cov txiv hmab txiv ntoo thiab zaub
Txiv hmab txiv ntoo thiab zaub yog cov zaub mov muaj txiaj ntsig uas muaj cov vitamins tseem ceeb, cov zaub mov, fiber ntau, thiab cov tshuaj tiv thaiv kab mob. Nws tau pom zoo kom ua ib nrab ntawm tag nrho koj cov pluas noj txiv hmab txiv ntoo lossis zaub.
- Ua tiav tsawg kawg, tag nrho cov txiv hmab txiv ntoo thiab zaub kom tsom mus rau suav nrog: txiv hmab txiv ntoo thiab zaub tshiab (zoo li txiv apples, txiv tsawb, txiv lws suav lossis txiv lws suav), cov khoom ua ntej ntxuav/-txiav ua ntej (zoo li cov zaub xas lav lossis lub khob-hauv-lub hnab ntsuab taum), thiab cov kaus poom lossis khov. Nco tseg, nrog cov zaub mov kaus poom, xaiv cov khoom uas muaj sodium tsawg lossis tsis muaj ntsev ntxiv thiab npaj yam tsis muaj cov kua ntses, gravies, lossis lwm yam txuj lom.
- Zam cov txiv hmab txiv ntoo thiab zaub uas tau ua tiav zoo ib yam li cov txiv hmab txiv ntoo kaus poom hauv phoov, khob txiv hmab txiv ntoo hauv phoov los yog nrog qab zib ntxiv, thiab cov kaus poom lossis khov hauv cov ntses los yog ntxiv cov seasonings.
Kauj Ruam 3. Yuav thiab noj cov protein tsawg
Cov protein yog qhov tseem ceeb rau kev noj zaub mov zoo thiab nqaij yog cov protein zoo uas suav nrog hauv koj cov zaub mov. Feem ntau ntawm koj cov pluas noj thiab khoom noj txom ncauj yuav tsum suav nrog cov protein.
- Suav nrog kev ua kom tsawg, tag nrho cov khoom noj muaj protein ntau xws li nqaij qaib, nqaij liab, nqaij npuas, qe, thiab khoom noj mis nyuj. Xaiv cov khoom lag luam organic yog tias koj xav zam kev ntxiv tshuaj tshwj xeeb lossis cov tshuaj hormones kev loj hlob.
- Cov protein ntau ntawm cov neeg tsis noj nqaij uas tau ua tiav tsawg kawg suav nrog taum qhuav, lentils thiab taum pauv, taum taum thiab lentils uas tsis muaj ntsev ntxiv (tseem yaug thiab tso cov khoom no), thiab khov taum thiab lentils tsis muaj ntses/gravies ntxiv. Tofu, tempeh, thiab seitan yog cov zaub mov muaj protein ntau tab sis feem ntau suav tias yog kev ua tiav.
- Qee cov zaub mov muaj protein ntau uas koj xaiv tau haus suav nrog cov nqaij khov uas tsis muaj ntxiv, kua ntses lossis gravies, yogurt dawb, thiab cheese.
- Cov zaub mov muaj protein ntau ua kom tsis txhob suav nrog cov nqaij deli, dev kub, hnyuv ntxwm, nqaij npuas kib, thiab npaj ua ntej thiab khov cov nqaij lossis cov nqaij nkag.
Kauj Ruam 4. Yuav thiab noj cov nplej uas ua tiav tsawg
100% cov nplej tag nrho yog qhov zoo ntxiv rau koj cov zaub mov noj. Lawv feem ntau muaj fiber ntau thiab cov as -ham. Tab sis tsis yog 100% cov nplej tag nrho tseem tsis tau ua tiav. Ceev faj yam koj xaiv.
- Tsawg kawg ua cov nplej kom tsom mus rau suav nrog: nplej xim av qhuav, quinoa, millet, 100% whole wheat couscous, lossis barley. 100% cov nplej nplej tag nrho tau dhau los ua ntau dua, tab sis tuaj yeem yog kev noj qab haus huv ntxiv rau koj cov zaub mov noj.
- Tsis txhob xaiv ua ntej ua noj, "microwave" lossis khoom noj sai vim cov no tau ua tiav ntxiv los pab txo lub sijhawm ua noj hauv tsev.
- Tsis txhob ua cov nplej uas suav nrog mov dawb, nplej zom dawb, qhob cij dawb, khoom qab zib, ncuav, ncuav qab zib, thiab pies.
Kauj Ruam 5. Ua zaub mov noj yam tsis tau ua zaub mov noj
Thaum koj chav ua noj raug khaws cia, koj tuaj yeem pib npaj zaub mov yam tsis muaj cov zaub mov tiav. Ua lub hauv paus ntawm txhua pluas noj tag nrho cov khoom noj xws li protein (nqaij qaib, nqaij liab, nqaij npuas, nqaij nruab deg, mis nyuj muaj roj tsawg lossis legumes), txiv hmab txiv ntoo, thiab zaub.
- Ib txoj hauv kev yooj yim los pib ua zaub mov noj yog nrog cov zaub mov tseem ceeb lossis zaub mov tseem ceeb. Pair qhov no nrog ib rau ob yam khoom xws li txiv hmab txiv ntoo, zaub, lossis 100% tag nrho cov noob qoob loo kom tiav.
- Zam kev noj zaub mov zoo xws li noj hmo hauv TV, khov pizza, kua zaub hauv kaus poom, pluas su-hnub, thiab cov qhaub cij npaj ua ntej.
- Ib qho piv txwv ntawm ib hnub ntawm kev noj zaub mov nrog cov khoom noj tsawg tsawg yuav zoo li: 2 qe sib xyaw nrog cov zaub ntsuab thiab feta cheese thaum noj tshais, zaub xam lav nrog tsev ci ci ci nqaij qaib nrog ua zaub xam lav hauv tsev rau noj su, 1/3 khob ntawm qhob noom xim kasfes hauv tsev thiab kua txiv rau noj su thaum yav tav su, ci salmon nrog steamed broccoli thiab 1/3 khob mov nplej xim av rau noj hmo thiab grilled pineapple nrog dej nag ntawm zib ntab rau khoom qab zib.
Kauj Ruam 6. Npaj cov khoom noj txom ncauj zoo
Thaum kev tshaib kev nqhis nyob nruab nrab ntawm cov pluas noj, nws yuav txhais tau tias yog lub sijhawm rau khoom noj txom ncauj. Yog tias koj tsis muaj cov khoom noj txom ncauj uas tsis tau ua tiav, cov khoom noj tau ua tiav ntau dhau los ua yooj yim, nrawm, thiab ntxias kom noj. Ua ntej npaj cov khoom noj txom ncauj zoo noj nrog koj yog qhov tseem ceeb yog tias koj xav zam kev noj zaub mov ntau dhau.
- Sim ua kom muaj kev noj qab haus huv dua, cov khoom noj txom ncauj tsis tau npaj ua ke thaum twg los xij. Piv txwv, khaws cov txiv hmab txiv ntoo ruaj khov (zoo li txiv apples), txiv ntseej lossis granola hauv tsev hauv koj lub tub rau khoom lub tub rau khoom. Yog tias koj nkag tau mus rau lub tub yees, khaws cov khoom xws li cov kua mis dawb, cov zaub nyoos, thiab cov qhob qhob qhob los yog cov qe nyoos.
- Tsis txhob noj cov khoom noj txom ncauj ntau yam xws li: khoom qab zib, chips, crackers, khoom noj txom ncauj, cov khoom qab zib uas tau tswj hwm los yog cov khoom noj ua kua granola/protein.
- Yog tias koj tsis nco qab koj cov khoom noj txom ncauj hauv tsev lossis tsis muaj kev nkag tau rau ib qho, lo nrog cov khoom noj txom ncauj tsawg tshaj plaws. Piv txwv li, ntau lub tshuab muag khoom muag ntim cov txiv laum huab xeeb lossis cov khoom sib xyaw.
Kauj Ruam 7. Zam cov khoom noj ceev
Ntau lub khw muag khoom yooj yim lossis cov khw noj mov nrawm muaj ntau yam zaub mov tiav. Txawm hais tias cov ntawv qhia zaub mov tau txhim kho hauv ob peb xyoos dhau los, nws yuav nyuaj dua los nrhiav tag nrho, cov khoom noj tsis tau ua tiav ntawm cov khw noj mov no.
- Hamburgers, french fries, nqaij qaib nuggets, kub dev, pizza, thiab lwm yam khoom noj zoo sib xws yog piv txwv ntawm cov zaub mov uas feem ntau muaj nyob rau ntawm yooj yim lossis cov khw noj mov nrawm. Cov zaub mov no tsis yog tsuas yog ua tiav tab sis thaum noj tsis tu ncua tuaj yeem ua rau koj muaj kev pheej hmoo mob plawv, ntshav siab, thiab rog.
- Yog tias nws tsim nyog noj lossis nrhiav zaub mov ntawm lub tsev noj mov nrawm, sim xaiv cov khoom uas yog tag nrho thiab tsis tau ua tiav raws li ua tau. Zaub xam lav nrog grilled nqaij qaib yog ib qho piv txwv ntawm cov khoom lag luam uas koj tsis tuaj yeem xaj.
Ntu 3 ntawm 3: Txaus siab rau Cov Khoom Noj Uas Nyiam Tshaj Plaws
Kauj Ruam 1. Noj cov khoom noj uas ua tiav raws li qhov tsim nyog
Kev tshem tawm lossis txo tus nqi ntawm cov zaub mov tiav hauv koj cov zaub mov tuaj yeem pab koj tswj koj qhov hnyav kom zoo dua qub thiab txhim kho koj txoj kev noj qab haus huv. Txawm li cas los xij, cov khoom noj txom ncauj qee zaum lossis pluas noj uas muaj cov zaub mov tiav yog qhov tsim nyog thiab feem ntau yuav tsis muaj qhov cuam tshuam tsis zoo. Xaiv qhov ntse thiab txiav txim siab qhov "kev saib xyuas" tiag tiag rau koj li cas.
- Yog tias qee qhov ntawm koj cov zaub mov nyiam tau ua tiav, tsis txhob tshem tawm lawv mus tas li, tej zaum koj txiav txim siab kom muaj lawv txhua hmo Friday lossis tsuas yog ib hlis ib hlis.
- Nco ntsoov, txawm tias tshem qee cov zaub mov uas tsis tau ua tiav los ntawm koj cov zaub mov yog qhov pib zoo. Muaj pes tsawg lossis yam khoom noj tshwj xeeb uas koj tshem tawm ntawm koj cov zaub mov yog qhov kawg rau koj.
Kauj Ruam 2. Xaiv lwm txoj kev noj qab haus huv
Cov khoom noj ua tiav feem ntau yog qee zaum qab tshaj. Xav txog dab tsi nws yog yam koj nyiam txog tshwj xeeb cov khoom noj ua tiav (zoo li qab zib, ntsev, lossis ci) thiab saib yog tias muaj lwm txoj kev noj qab haus huv uas tuaj yeem hloov nws.
- Piv txwv li, yog tias koj xav tau me ntsis khoom qab zib tom qab noj hmo, es tsis txhob mus rau qhob noom xim kasfes lossis mis nyuj khov, sim txiav qee cov txiv hmab txiv ntoo nyoos lossis muaj me ntsis mis nyuj dawb nrog cov dej nag.
- Yog tias koj xav tau ib yam dab tsi qab thiab crunchy, sim muaj ob peb carrots thiab celery sticks nrog qhob hauv tsev.
Kauj Ruam 3. Tsim koj cov zaub mov nyiam thiab khoom noj txom ncauj hauv tsev
Kev npaj qee yam uas koj nyiam tshaj plaws hauv tsev tso cai rau koj tswj hwm yam khoom nkag mus rau hauv koj cov khoom noj thaum tseem txaus siab rau lawv.
- Cov khoom yooj yim los npaj hauv tsev suav nrog hnav khaub ncaws, kua ntses lossis marinades; granola los yog muesli; kua zaub, stews, thiab kua zaub; cov khoom ci zoo li muffins, ncuav qab zib, cov pob granola lossis qhob cij tag nrho lossis dips zoo li hummus.
- Koj tseem tuaj yeem rov tsim zaub mov noj sai tom tsev. Cov nqaij qaib hauv tsev thiab cov kib ci yog ib qho kev xaiv zoo rau cov khw noj mov.
Lub tswv yim
- Teem tseg ib hnub ib lub lim tiam los ua zaub mov noj rau lub lim tiam tas los. Qhov no yuav txuag sijhawm thiab koj yuav tsis tshua tuaj yeem xaj khoom tom qab ua haujlwm yog tias koj twb tau noj zaub mov zoo, noj qab nyob zoo lawm.
- Maj mam tshem tawm cov zaub mov tiav hauv koj cov zaub mov noj. Nws yuav yooj yim dua kom tshem tawm ib pawg zaub mov lossis tsuas yog ob peb zaub mov txhua lub lim tiam. Kev hloov pauv maj mam feem ntau yooj yim dua thiab muaj txiaj ntsig zoo nyob rau lub sijhawm ntev.
- Tshawb nrhiav cov zaub mov txawv lossis cov phau ntawv ua noj uas muab tswv yim rau ua qee yam uas koj nyiam ua cov zaub mov tiav hauv tsev.
