Yog tias koj nkees nkees tom qab noj qab zib, hloov li cas thiab thaum twg koj noj khoom qab zib tuaj yeem pab koj lub cev ua cov piam thaj zoo dua. Koj tuaj yeem sim noj cov khoom qab zib uas muaj rog thiab/lossis muaj protein ntau, lossis noj qab zib ncaj qha tom qab noj mov. Ua kom siv zog txo koj cov piam thaj qab zib tuaj yeem pab koj kom tsis txhob nkees tom qab noj ncuav qab zib, ncuav qab zib, lossis ncuav qab zib.
Cov kauj ruam
Txoj Kev 1 ntawm 3: Tau Txais Ntse Txog Qab Zib
Kauj Ruam 1. Tsis txhob haus cov khoom qab zib
Nws tsis zoo noj ib daim ntawm cheesecake, tab sis noj ib nrab ntawm cheesecake tuaj yeem ua rau koj tsaug zog hauv feeb lossis teev uas ua raws. Sim txo cov piam thaj uas koj haus hauv ib qho chaw. Piv txwv li, yog tias qhov kev pabcuam me me yog kaum tus menyuam roj hmab, sim ua raws li qhov ua haujlwm loj es tsis txhob hla mus.
Kauj Ruam 2. Sim noj cov protein ua ntej lossis nrog qab zib
Noj cov protein me me ua ntej lossis thaum koj haus qab zib tuaj yeem pab tshem tawm kev pw tsaug zog tshwm sim ntawm cov khoom qab zib. Mus rau cov khoom qab zib uas suav nrog qee cov protein, xws li cheesecake lossis khoom qab zib uas suav nrog txiv laum huab xeeb. Lossis sim noj txiv ntoo lossis nqaij ua ntej khoom qab zib.
Qhov no tsis txhais tau tias noj cov hmoov protein nrog rau tag nrho cov ncuav mog qab zib yuav pab
Kauj Ruam 3. Noj cov rog nrog koj cov khoom qab zib
Qee zaum cov piam thaj los ntawm txiv hmab txiv ntoo tuaj yeem ua rau koj nkees nkees. Nws kuj tseem tuaj yeem tsim kev tawm dag zog lub zog, ua raws li kev sib tsoo. Koj tuaj yeem pab koj lub cev ua cov piam thaj kom zoo dua qub, thiab tiv thaiv cov ntshav qab zib kom qis thiab plunges los ntawm suav nrog rog thiab cov protein nrog koj cov txiv hmab txiv ntoo. Piv txwv li, yog tias koj feem ntau haus cov txiv hmab txiv ntoo smoothie thiab hnov qab tsaug zog tom qab, sim noj ib txhais tes ntawm almonds txoj cai ua ntej koj txaus siab rau smoothie.
Kauj Ruam 4. Hloov cov khoom noj txom ncauj qab zib ib leeg rau cov khoom qab zib tom qab noj mov
Sim tsis txhob noj khoom txom ncauj qab zib. Noj cov khoom qab zib ntawm lawv tus kheej tuaj yeem ua rau tsaug zog uas qee tus neeg hnov tom qab lawv haus cov khoom qab zib. Piv txwv li, yog tias koj noj khoom txom ncauj ntawm cov khoom qab zib thaum nruab nrab tav su, ntau dua tom qab noj mov, koj yuav muaj cov tsos mob tsis zoo, xws li qaug zog lossis tsaug zog. Hloov chaw, sim noj cov khoom qab zib tom qab noj zaub mov zoo los pab koj lub cev kom tswj tau cov ntshav qab zib kom tsim nyog.
Kauj Ruam 5. Zam cov dej qab zib uas muaj qab zib thiab caffeine
Thaum haus dej qab zib kas fes tuaj yeem ua rau koj pib lub zog ntawm lub zog, kev sib xyaw ntawm caffeine thiab qab zib tuaj yeem ua rau koj lub zog qis dua. Qhov no tuaj yeem ua rau hnov qab nkees thiab txawm tias qaug zog. Sim nyob deb ntawm cov dej qab zib kas fes qab zib, dej qab zib, thiab dej qab zib. Hloov chaw, sim haus cov dej qab ntxiag tsw qab, me ntsis qab zib, lossis kas fes dub yog tias koj xav tau kho tshuaj caffeine.
Txoj Kev 2 ntawm 3: Txiav Qab Zib Qab Zib
Kauj Ruam 1. Txo cov piam thaj uas koj haus txhua hnub
Yog tias koj tsaug zog ntau zaus tom qab noj khoom qab zib, nws tuaj yeem yog lub cim qhia tias koj yuav tsum txiav rov qab ntau npaum li cas koj haus qab zib. Sim ua kom koj cov piam thaj txhua hnub nyob hauv cov lus qhia noj zaub mov zoo. Tsoomfwv Meskas Lub Tsev Haujlwm Saib Xyuas Kev Ua Liaj Ua Teb pom zoo tias tsuas yog 10% ntawm tus neeg tag nrho cov calories txhua hnub los ntawm qab zib. Piv txwv li, 2000 calories noj zaub mov yuav tsum tsis pub ntau tshaj 200 calories los ntawm qab zib txhua hnub.
- Sim hloov cov dej qab zib nrog dej.
- Koj tuaj yeem hloov cov khoom noj txom ncauj qab zib nrog cov txiv hmab txiv ntoo uas muaj suab thaj tsawg, zoo li txiv hmab txiv ntoo.
Kauj Ruam 2. Khaws qhov muag rau ntxiv cov suab thaj
Ntau cov khoom noj tiav muaj cov piam thaj ntau. Cov zaub mov zoo li hnav khaub ncaws nyias lossis yogurt tuaj yeem muaj qhov txaus siab ntxiv ntawm cov suab thaj, thwarting koj qhov kev ua tau zoo tshaj plaws kom txo qis qab zib. Nyeem cov ntawv cim khoom noj kom zoo thiab ua tib zoo saib rau ntxiv cov suab thaj xws li:
- Qab zib qab zib
- Pob kws qab zib
- Pob kws phoov
- Dextrose
- Fructose hmoov
- Ntshav qab zib
- High-fructose pob kws phoov
- Zib ntab
- Lactose
- Malt phoov
- Maltose
- Cov mis nyuj qab zib
- Qab zib qab zib
- Sucrose
Kauj Ruam 3. Tham nrog koj tus kws kho mob
Yog tias koj hnov tsaug zog tom qab noj khoom qab zib, nws tuaj yeem yog ib qho cim ntawm cov teeb meem kev noj qab haus huv. Yog tias koj muaj teeb meem zoo ib yam tsis tsaug zog tom qab noj qab zib, teem sijhawm mus ntsib koj tus kws kho mob. Lawv tuaj yeem ua qhov kev ntsuam xyuas seb koj cov piam thaj hauv ntshav yog li qub, thiab tuaj yeem pab koj txiav txim siab txoj hauv kev kom txo qis qab zib hauv koj cov zaub mov.
Txoj Kev 3 ntawm 3: kov yeej koj tsaug zog
Kauj Ruam 1. Tau txav mus los
Yog tias koj pom koj tus kheej tsaug zog tom qab noj khoom qab zib, sim ua ib ce. Kev taug kev maj mam lossis kev tawm dag zog tas li tuaj yeem pab txhawb koj lub zog. Sim mus taug kev luv luv ib ncig ntawm koj lub tsev ua haujlwm yog tias koj yav tav su kho koj zoo li tsis muaj zog.
Kauj Ruam 2. Tsis txhob haus cov piam thaj ntxiv
Yog tias koj pom koj tus kheej tsoo, nws yooj yim mus cuag rau lwm lub ncuav qab zib lossis haus dej kom nrawm dua. Tsis txhob ua qhov no, vim koj tsuas yog ua rau koj cov piam thaj hauv ntshav nce siab thiab tom qab ntawd sib tsoo dua, tej zaum yuav ua rau koj nkees dua.
Kauj Ruam 3. Haus ib khob dej lossis ib khob dej tshuaj yej
Lub cev qhuav dej feem ntau tuaj yeem npog nws tus kheej ua qab zib. Ua ntej koj txaus siab rau kev kho qab zib, sim haus khob dej loj lossis khob dej tshuaj yej kom pom tias cov dej muaj peev xwm tuaj yeem txwv qhov kev ntshaw.
Kauj Ruam 4. Cia lub hnub ci tuaj rau hauv
Lwm txoj hauv kev kom kov yeej kev tsaug zog los ntawm kev haus cov piam thaj ntau dhau yog mus rau sab nraud. Tshav ntuj tuaj yeem sov thiab ua rau koj muaj zog. Siv sijhawm nyob hauv lub hnub yuav muab kev txhawb nqa ntxiv rau vitamin D, cov as -ham uas yog qhov tseem ceeb rau kev noj qab haus huv thiab kev nyob zoo.
