Cov carbohydrates yog qhov tseem ceeb rau kev noj zaub mov zoo. Lawv yog hom piam thaj uas ib txwm muaj tshwm sim uas peb lub cev siv rau lub zog thiab cov piam thaj ntau lawm. Muaj ob hom- yooj yim thiab nyuaj. Cov carbohydrates yooj yim siv sijhawm ntev dua rau peb lub cev zom thiab tso cov piam thaj ntawm tus nqi tsim nyog. Cov carbohydrates yooj yim tso cov piam thaj ntau dua. Qhov no ua rau cov ntshav qab zib nce siab thiab tuaj yeem ua rau peb tshaib plab sai dua, ua rau peb noj ntau dua.
Cov kauj ruam
Ntu 1 ntawm 3: Tshem Tawm Cov carbohydrates tsis zoo los ntawm koj cov zaub mov noj
Kauj Ruam 1. Hais "tsis" rau qhob cij dawb
Mov ci yog cov carbohydrates yooj yim tshaj plaws uas peb haus thiab ib qho uas yooj yim tshem tawm.
- Sim cov zaub qhwv qhwv. Romaine zaub xas lav ua haujlwm tau zoo los hloov cov qhob cij, thaum butter zaub xam lav thiab radicchio ua qhov zoo tshaj plaws hloov rau qhob cij. Yooj yim ntxiv cov qhaub cij txhaws rau cov zaub xas lav thiab quav dua thiab ib puag ncig, lossis ntxiv daim thib ob ntawm cov zaub xas lav rau saum.
- Mus tag nrho cov nplej. Yog tias koj yuav tsum muaj qhob cij, noj tsuas yog cov nplej tag nrho thiab yog tias ua tau, ntxiv nrog cov kab mob kom zoo.
- Khaws nceb. Portobello nceb ua raws li kev hloov pauv zoo rau qhob cij qhob cij los yog buns thiab yog qhov zoo tshaj plaws ntawm cov vitamin D.
Kauj Ruam 2. Txwv kev noj cov nplej zom
Pasta, zoo li qhob cij, yog cov khoom lag luam ua tiav uas, yog tias koj yuav tsum tau noj, yuav tsum tau noj nyob hauv ntau hom qoob loo. Hauv qab no yog qee qhov hloov pauv rau cov nplej zom:
- Sim quinoa. Quinoa (hais tawm "keen-wah") yog cov protein ntau, muaj cov carbohydrates tsawg uas tuaj yeem hloov pauv rau cov nplej zom hauv cov kua zaub thiab zaub nyoos.
- Siv zaub. Zucchini tuaj yeem hloov pauv rau lasagna thiab fettuccine noodles thaum hlais rau hauv kab tav ntev. Spaghetti squash thiab broccoli slaw kuj tseem tuaj yeem siv qhov chaw ntawm spaghetti noodles. Tsuas yog maj mam muab maj mam thiab siv rau hauv qhov chaw ntawm cov noodles thaum npaj.
- Siv cov noodles shirataki. Shirataki mij yog cov tsis muaj carb thiab xyaum ua zaub mov tsis muaj calorie ntau ua hauv Nyij Pooj los ntawm cov hmoov txhuv nplej siab. Qhov kev ntxhib los mos sib txawv me ntsis los ntawm cov nplej nplej ib txwm, tab sis nws los hauv ntau qhov sib txawv thiab tuaj yeem hloov pauv hauv yuav luag txhua cov tais diav.
Kauj Ruam 3. Txo kev noj mov
Mov, zoo li mov ci thiab nplej zom, yog cov khoom noj tseem ceeb thoob plaws ntiaj teb. Nws tseem yog cov carb ntau, tshwj xeeb tshaj yog hauv nws cov txheej txheem, "dawb" daim ntawv, thiab yuav tsum zam ntawm kev noj zaub mov qis. Txaus siab rau ib qho ntawm cov kev hloov hauv qab no hloov chaw:
- Zaub sushi. Siv cov khoom sib dhos ua cov zaub ntug hauv paus, dib, turnip, lossis squash hloov cov nplej thaum ua sushi.
- Sim "riced" cauliflower. Cias muab cov zaub qhwv tso rau hauv cov zaub mov kom txog thaum nws zoo li cov nplej. Tshaj tawm thinly ntawm daim ntawv ci thiab ci kom txog thaum me ntsis qhuav thiab ci. Siv qhov chaw mov hauv txhua daim ntawv qhia.
- Siv quinoa. Tsis tsuas yog nws yog cov protein ntau tshaj plaws ntawm cov nplej, tab sis nws kuj tseem muaj txiaj ntsig zoo dua thiab muaj kev ntxhib los mos zoo ib yam li mov. Ntxiv nws rau cov kua zaub, lossis ua noj quinoa siav hauv qhov chaw ntawm mov hauv do-kib.
- Xaiv cov mov xim av. Thaum koj noj mov, ib txwm xaiv xim av ntau yam. Vim tias nws tau ua tiav tsawg dua li nws yog cov neeg dawb, nws tswj hwm ib feem ntawm cov fibrous, txheej txheej ntawm cov nplej nplej. Fiber zom zom qeeb qeeb dua li cov carbohydrates ntshiab, txhais tau tias cov carbohydrates hauv cov nplej tsis zom thiab nqus sai, ua kom cov ntshav qab zib nyob ruaj khov.
Kauj Ruam 4. Noj tshais yam tsis muaj cereals
Pluas tshais tshais, oatmeal tam sim, thiab cov grits (rau npe ob peb) yog cov zaub mov nrov kom pib hnub ntawd. Txawm li cas los xij, lawv yuav luag tag nrho ntawm cov carbohydrates yooj yim thiab tuaj yeem cuam tshuam tsis zoo rau insulin thiab ntshav qab zib.
- Qe qe. Tsis yog tsuas yog qe yog qhov zoo ntawm cov protein thiab cov rog muaj txiaj ntsig tab sis lawv yog cov carbohydrates dawb. Hnav lawv nrog qee cov zaub ntsuab, zaub paj, lossis nceb kom nce txiaj ntsig kev noj haus.
- Greek yogurt. Greek yogurt yog ib qhov zoo ntawm cov protein muaj roj tsawg thiab yog txoj hauv kev zoo los pib koj thaum sawv ntxov. Ntxiv qee cov txiv hmab txiv ntoo tshiab lossis swirl zib ntab rau ntxiv tsw.
- Noj tag nrho cov nplej. Yog tias koj tab tom kho koj tus kheej rau oatmeal rau pluas tshais, nco ntsoov xaiv "hlau txiav" lossis "whole oat" ntau yam. Tsis zoo li nws tau ua tiav cov khoom sib xyaw "dov oats," tag nrho cov nplej oatmeal tau ua rau tsis qab los noj mov thiab tawg qeeb, tswj kev noj qab haus huv cov ntshav qab zib.
Ntu 2 ntawm 3: Yuav Ua Li Cas Noj Carbohydrates Zoo
Kauj Ruam 1. Muab cov taum thiab txiv ntseej
Taum thiab txiv ntseej yog cov carbohydrates yooj yim thiab, thaum suav nrog hauv qhov nruab nrab, muab qhov tob thiab puv rau cov khoom noj xws li quinoa pilaf thiab zaub nyoos.
Yooj yim nphoo hauv ob peb lub taum taum siav, toasted noob paj noob hlis, lossis noob taub dag nrog rau zaub xam lav lossis pilaf
Kauj Ruam 2. Hloov cov qos yaj ywm qab zib
Cov qos yaj ywm qab zib tau qis dua hauv cov carbohydrate ntau dua li lawv cov neeg dawb, tab sis lawv yog cov khoom noj muaj txiaj ntsig ntau dua, ua lub hauv paus zoo ntawm beta carotene thiab vitamin A.
Ib qho yooj yim thiab qab qos yaj ywm phaj yog noj ib nrab qos yaj ywm thiab nphoo nrog ib rab diav lossis ob ntawm txiv qaub kua txiv (kom saj). Mash ua ke thiab noj
Kauj Ruam 3. Txaus siab rau mis nyuj muaj roj tsawg
Cov mis nyuj yog qhov zoo ntawm cov rog, cov protein, thiab lactase, ib yam ntawm cov piam thaj uas tshwm sim ib txwm muaj. Nws tuaj yeem siv rau qhov chaw ua tiav lossis cov suab thaj hauv cov txiv ntoo tom qab ua haujlwm lossis ua khoom noj txom ncauj.
Sim khaws cov tsev me me nyob ib puag ncig rau cov kev xav tau qab zib, lossis ntxiv ib daim ntawm cov cheese rau koj cov zaub xas lav qhwv
Kauj Ruam 4. Dhau cov taum
Ntsuab taum ntsuab muaj ob qho tib si fiber ntau thiab kev muaj mob sib ntaus lub zog ntawm zinc. Lawv kuj tseem muab tus nqi tsim nyog ntawm cov carbohydrates zoo. Noj txias hauv cov zaub xam lav thiab puree lossis ntxiv tag nrho rau hauv cov kua zaub.
Kauj Ruam 5. Khoom noj txom ncauj ntawm carrots
Carrots muaj cov suab thaj ntuj nrog rau qhov sib xyaw ntawm cov fiber. Lawv tuaj yeem ua rau cov hniav qab zib thaum tseem muab cov vitamin A thiab beta carotene.
Kauj Ruam 6. Tsis txhob hnov qab tag nrho cov nplej
Koj lub cev nyob ntawm cov nplej tag nrho rau cov as -ham xws li vitamin B, folic acid thiab fiber, tsim nyog rau kev zom zaub mov zoo. Thaum xaiv cov carbohydrates rau pluas noj, nco ntsoov saib cov qhob cij tag nrho thiab cov tortillas, lossis cov nqaij me me hauv cov pluas noj ntau dua li cov qhob cij ua ntej ci, kom ntseeg tau tias koj tau txais cov carbohydrates yooj yim tshaj plaws thiab muaj txiaj ntsig zoo.
Ntu 3 ntawm 3: Zam Kev Zam Txim Tsis Zoo
Kauj Ruam 1. Tshem tawm cov khoom qab zib
Khoom qab zib yog qhov txaus ntshai ntawm kev noj zaub mov tsis zoo rau cov hniav thiab zom zaub mov, thiab tsuas yog muab cov carbohydrates yooj yim. Txuag cov khoom qab zib zoo li no rau qee lub sijhawm tsawg tsawg lossis hloov tag nrho nrog cov txiv hmab txiv ntoo tshiab rau khoom noj txom ncauj.
- Khaws tupperware ntawm txiv hmab txiv ntoo zaub xam lav hauv koj lub tub yees rau kev ntshaw qab zib.
- Ua qhob noom xim kasfes paj npleg nrog cocoa hmoov, vanilla tsw, mis nyuj skim thiab hloov cov piam thaj zoo li Splenda.
Kauj Ruam 2. Hloov cov dej khov
Khov yogurt yog qhov tsim nyog hloov pauv rau cov dej khov; Txawm li cas los xij, koj ua ib qho zoo dua los ntawm kev ua koj tus kheej khov yogurt.
- Xaiv cov txiv hmab txiv ntoo uas koj nyiam tshaj plaws. Txiv duaj, txiv ntoo, txawm tias txiv apples ua haujlwm zoo. Tsuas yog chop los yog mash.
- Ntxiv cov qab zib thiab lossis txuj lom (piv txwv li cinnamon) yog tias koj nyiam
- Ntxiv 1-2 khob Greek Greek yogurt (nyob ntawm seb muaj pes tsawg cov txiv hmab txiv ntoo) thiab sib tov.
- Diav rau hauv lub khob ntim quav los yog yas qhwv-muffin lossis ncuav qab zib ncuav qab zib thiab ua kom du.
- Muab tso rau hauv lub tub yees tsawg kawg 4 teev lossis hmo ntuj (rau lub khob ntim quav, ntxig rau ib lub paj popsicle lossis straw rau tus tuav ua ntej khov)
- Koj cov kua mis nyeem qaub khov tau npaj los ua haujlwm!
Kauj Ruam 3. Txiav tawm dej qab zib thiab cawv
Dej qab zib thiab cawv muaj tag nrho ntawm cov suab thaj yooj yim, uas ua rau cov ntshav qab zib tsis xwm yeem thiab tuaj yeem ua rau koj tshaib plab txawm tias thaum koj puv lawm. Txawm tias cov dej qab zib tau qhia pom tias muaj kev cuam tshuam tsis zoo rau kev noj qab haus huv hauv lub plab, pab txhawb kev tiv thaiv insulin thiab nce phaus.
Yog tias koj xav tau qee yam txias, fizzy, thiab ua kom rov zoo siab, khaws qee qhov dej qab ntxhiab tsw zoo ib yam, pom ntawm tib qho khoom noj qab haus huv ntawm lub qhov rooj zoo li dej qab zib
Kauj Ruam 4. Hais tsis yog rau cov khoom noj txom ncauj
Ib cag los ntawm qhov siab hauv cov carbohydrates yooj yim zoo li hmoov nplej dawb thiab qab zib, cov khoom noj no ntim ob npaug ntawm cov khoom noj tsis zoo. Cov txheej txheem zoo li hydrogenation tuaj yeem siv cov zaub mov ib txwm noj qab haus huv zoo li butter, mis, thiab roj zaub thiab hloov pauv lawv mus rau hauv cov zaub mov uas ua rau cov roj (cholesterol) nce ntxiv thiab ua rau mob plawv.
- Ua koj tus kheej cov khoom noj txom ncauj uas siv tahini, noob hnav, thiab pistachios, lossis ci lub lauj kaub ntawm cov qhob protein ntau hauv tsev.
- Ci ib co spiced kale chips.
Kauj Ruam 5. Tsis txhob kib
Txhawm rau kom kib kom raug, cov khoom noj yuav tsum tau txheej hauv txheej txheej hmoov nplej lossis qhob cij thiab ua noj hauv roj. Qhov no nce cov rog thiab cov ntsiab lus carbohydrate yooj yim.
- Hloov chaw, ci, ci, lossis ci nqaij thiab zaub. Qhov no ua rau muaj roj thiab ua kom xim av rau cov zaub mov, caramelizing thiab tsim cov tsw uas tsis ntxiv roj lossis carbohydrates.
- Puas xav kib nqaij qaib? Muab cov nqaij qaib tso rau hauv lub qe ntxuav, tom qab ntawd muab pov rau hauv cov txheej ntawm cov nplaim paj tawg. Ci rau ntawm cov ntawv ci npog cov ntawv ci ntawm 350-degrees kom txog thaum ua tiav thiab nkig.
Kauj Ruam 6. Zam tag nrho “cov khoom noj ceev
Cov zaub mov nrawm, txawm tias zaub nyoos, muaj tag nrho cov carbohydrates zais. Ib qho ntxiv, cov zaub mov nrawm tsis zoo hauv kev noj zaub mov thiab ua kom hnyav, ua rau lawv muaj cov roj trans thiab cov suab thaj yooj yim, ob qho no tsis zoo rau kev noj qab haus huv.
- Nqa khoom noj txom ncauj zoo rau hauv koj lub tsheb lossis hnab nyiaj. Txiv hmab txiv ntoo thiab txiv ntoo tuav (piv txwv li cov khoom tuav, Lara Bars, Cliff Bars, thiab lwm yam) tuaj yeem pab koj zoo siab thiab ua kom koj cov ntshav qab zib sib npaug.
- Npaj noj su noj qab haus huv rau kev ua haujlwm. Ua tuna lossis nqaij qaib zaub xam lav thiab noj nrog cov nplej zom tag nrho, ib daim ntawm cov qhob cij tag nrho, lossis qhwv hauv cov zaub xas lav.
- Nqa kom txias dua ntawm txoj kev mus ncig. Ntim cov khoom xws li cov veggie sticks, txiv lws suav txiv ntoo, cov roj tsw qab tsw qab cheese, tag nrho cov nplej melba toasts, hlais cov txiv hmab txiv ntoo lossis cov khoom noj txom ncauj-tins ntawm cov txiv hmab txiv ntoo, lub raj mis ntawm cov ntsev tsawg almonds, thiab cheese sticks (tsuas yog rau npe qee qhov xaiv tau). Nco ntsoov tias koj muaj qee yam rau txhua qhov qab zib, qab ntsev, thiab qaub cream.
