Kev noj zaub mov kom tshem tawm ntau feem ntau hais txog txiv hmab txiv ntoo lossis zaub nyoos, kua txiv, lossis dej kom ntxuav lub cev ntawm co toxins. Txawm hais tias muaj pov thawj me me uas qhia pom kev noj zaub mov zoo tshem tawm cov co toxins hauv koj lub cev, lawv tuaj yeem tuaj yeem pab koj ntxuav koj cov zaub mov thiab tsom mus rau cov zaub mov muaj txiaj ntsig zoo dua. Koj tuaj yeem pom koj tus kheej noj txiv hmab txiv ntoo ntau dua, zaub thiab zaub tag nrho thaum tawm cov zaub mov tiav uas muaj cov calories ntau uas tsis muaj. Cov kev hloov no tuaj yeem pab koj poob phaus thiab xav zoo dua.
Cov kauj ruam
Ntu 1 ntawm 3: Noj Mov Ntau Ntau
Kauj Ruam 1. Ntxiv cov txiv hmab txiv ntoo thiab zaub ntau dua
Lub hauv paus ntawm kev noj zaub mov nyoos yog qhov ntau ntawm cov txiv hmab txiv ntoo thiab zaub qhuav los yog lub cev qhuav dej.
- Feem ntau, koj yuav tsum tsom rau kwv yees li 5-9 cov txiv hmab txiv ntoo thiab zaub txhua hnub. Txawm li cas los xij, ntawm kev noj zaub mov nyoos koj tuaj yeem noj ntau tshaj qhov no.
- Lub hom phiaj rau 1 khob zaub, 1/2 khob txiv hmab txiv ntoo lossis 1 daim me me thiab 2 khob zaub ntsuab rau ib feem.
- Muaj cov zaub mov tseem ceeb txwv rau ntawm cov zaub mov nyoos, yog li feem ntau ntawm koj cov zaub mov yuav yog txiv hmab txiv ntoo thiab zaub. Qhov no yog qhov zoo rau kev poob phaus vim tias cov zaub mov no muaj calories tsawg, tab sis muaj fiber ntau thiab lwm yam khoom noj muaj txiaj ntsig.
TSWV YIM TSHUAJ
"Tsaus, cov zaub ntsuab yog qhov zoo rau poob phaus. Muaj zaub ntsuab lossis zaub xam lav!"
Claudia Carberry, RD, MS
Master's Degree, Nutrition, University of Tennessee Knoxville Claudia Carberry is a Registered Dietitian specializing in kidney transplants and counseling patients for weight loss at the University of Arkansas for Medical Sciences. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee Knoxville in 2010.
Claudia Carberry, RD, MS
Master's Degree, Nutrition, University of Tennessee Knoxville
Kauj Ruam 2. Suav nrog cov protein
Pom tseeb cov zaub mov nyoos tsis hais qhia noj nqaij nyoos lossis nqaij nyuj. Txawm li cas los xij, cov protein yog cov khoom noj muaj txiaj ntsig zoo rau koj kev noj haus thiab tseem yuav tsum tau noj ntawm txhua pluas noj.
- Cov protein ntau feem ntau yog qhov zoo rau kev poob phaus. Nws pab ua rau koj zoo siab ntev dua tom qab koj noj mov tas lawm. Ib qho ntxiv, cov protein uas tau hais qhia rau ntawm cov zaub mov nyoos kuj tseem muaj fiber ntau thiab cov rog noj qab haus huv uas hais txog kev nce satiety.
- Txawm hais tias koj tab tom ua raws cov zaub mov nyoos noj thiab cov protein xaiv tau txwv, koj yuav tsum tseem suav nrog kev ua haujlwm ntawm txhua pluas noj lossis khoom noj txom ncauj. Lub hom phiaj rau 3-4 oz pabcuam lossis li 1/2 khob.
- Kev xaiv cov protein feem ntau suav nrog cov zaub mov nyoos noj yog: cov nqaij nruab deg nyoos (sushi lossis sashimi), txiv ntseej, txiv ntseej butters, noob, taum, lentils thiab cheese nyoos.
- Txij li cov taum nyoos thiab lentils tsis tuaj yeem noj, cov no tau tso cai kom ntub kom koj tuaj yeem noj lawv.
Kauj Ruam 3. Suav nrog ua cov nplej tag nrho ntawm cov pluas noj
Ntxiv rau txiv hmab txiv ntoo, zaub thiab qee qhov khoom siv ntawm cov protein, cov zaub mov nyoos kuj tseem tso cai noj qee yam 100% tag nrho cov zaub mov.
- Nco tseg tias kev noj zaub mov nyoos qhia tsuas yog noj 100% cov nplej tag nrho thiab zam txhua yam nplej kom huv.
- Cov nplej tag nrho tau ua tiav tsawg thiab muaj txhua feem ntawm cov qoob loo - kab mob, endosperm thiab bran. Lawv muaj cov protein ntau dua (uas tuaj yeem pab ua tau raws li qhov xav tau cov protein), muaj fiber ntau thiab lwm yam khoom siv tseem ceeb.
- Zoo li legumes, koj yuav tsum tsau tag nrho cov nplej.
- Suav nrog 1/2 khob lossis 1 ooj ntawm cov nplej tag nrho ntawm koj cov zaub mov lossis khoom noj txom ncauj. Sim: quinoa, millet, farro, lossis oats.
Kauj Ruam 4. Suav nrog cov rog hauv plawv
Txawm hais tias muaj qee hom roj kom tsis txhob noj cov zaub mov nyoos, muaj lwm hom roj uas koj yuav tsum suav nrog cov zaub mov nyoos.
- Suav nrog kev noj cov rog "lub plawv noj qab haus huv" tas li nyob rau lub lim tiam. Cov roj no tau pom los txhawb kev noj qab haus huv lub plawv thiab cov hlab plawv.
- Cov rog no pom muaj ntau yam khoom noj xws li: avocados, roj txiv ntseej, txiv ntseej, txiv ntseej, noob, noob txiv ntoo, txiv ntseej, ntses liab, tuna thiab mackerel.
- Yog tias koj noj cov nqaij nruab deg, ua raws li 3-4 oz feem ntawm cov zaub mov no. Yog tias koj noj cov txiv ntoo lossis siv cov txiv ntseej roj, lo rau 2 tbsp ib zaug.
Kauj Ruam 5. Haus dej kom txaus
Kev nyob twj ywm kom muaj dej txaus nrog cov hom dej zoo yog qhov tseem ceeb rau kev noj haus - suav nrog cov zaub mov nyoos.
- Cov kws tshaj lij kev noj qab haus huv feem ntau pom zoo kom haus ib puag ncig 8-13 tsom iav ntawm cov dej ntshiab, tsis muaj qab zib txhua hnub. Qhov nyiaj no yuav nyob ntawm koj hnub nyoog, poj niam txiv neej thiab qib kev ua ub no.
- Ua raws li cov khoom xws li: dej, dej tsw qab, thiab cov dej hauv tsev uas muaj dej khov.
- Khaws ib lub raj mis dej nrog koj txhua lub sijhawm los pab koj mus txog qhov koj xav tau cov kua xav tau txhua hnub.
Ntu 2 ntawm 3: Hloov Koj Cov Txheej Txheem
Kauj Ruam 1. Hla lub qhov cub thiab qhov cub
Kev noj zaub mov nyoos raws li lub hauv paus ntsiab lus uas noj cov zaub mov uas tsis tau ci lossis ntau heev, ua kom tsawg heev muab cov as -ham ntau rau koj lub cev. Txawm li cas los xij, nrhiav cov zaub mov txaus uas tuaj yeem haum rau cov zaub mov nyoos tuaj yeem nyuaj yog tias koj tau siv los npaj zaub mov nrog koj lub qhov cub, qhov cub lossis microwave.
- Txoj kev xav tom qab noj zaub mov nyoos yog qhov kub, tshwj xeeb tshaj yog cov cua sov thiab cua sov rau lub sijhawm ntev, rhuav tshem cov vitamins, cov zaub mov thiab cov tshuaj tiv thaiv kab mob hauv ntau yam zaub mov (tshwj xeeb yog txiv hmab txiv ntoo thiab zaub).
- Ib qho ntxiv, cov txiv hmab txiv ntoo thiab zaub nyoos tuaj yeem muab ntau me ntsis ntxiv thiab ntim rau koj cov zaub mov thiab khoom noj txom ncauj uas tuaj yeem pab koj zoo siab dua nrog koj cov zaub mov.
- So tag nrho cov nplej thiab legumes thiab fermenting zaub yog txoj hauv kev zoo los hloov cov zaub mov siav hauv koj cov zaub mov.
Kauj Ruam 2. Kua txiv los yog muab cov khoom noj sib tov
Qee hom kev ua noj ua haus tsis pom zoo lossis siv hauv "zaub mov nyoos" kev noj haus. Siv cov kua txiv hmab txiv ntoo los yog lub tshuab ziab khaub ncaws tuaj yeem pab koj suav nrog ntau cov zaub mov muaj txiaj ntsig yam tsis tas yuav ua noj.
- Koj tuaj yeem muab cov txiv hmab txiv ntoo nyoos, zaub, txiv ntseej thiab noob rau hauv smoothies lossis kua txiv hauv tsev. Cov dej haus no yuav tau ntim cov khoom noj thiab muab koj lub cev nrog rau qhov ntau ntawm cov khoom siv tseem ceeb uas nws xav tau txhua hnub.
- Tag nrho cov as -ham los ntawm cov txiv hmab txiv ntoo tshiab lossis zaub tseem yuav muaj nyob hauv cov kua txiv. Txawm li cas los xij, yog tias koj tsuas yog ua kua txiv, tsis yog smoothie, koj tsis nco txog qhov tseem ceeb hauv cov tawv nqaij thiab nqaij ntawm cov txiv hmab txiv ntoo thiab zaub.
- Cov kua txiv hmab txiv ntoo thiab cov khoom sib tov tuaj yeem kim (tshwj xeeb tshaj yog tias koj tab tom txiav txim siab xaiv los yuav ob qho tib si). Blenders feem ntau pheej yig dua thiab tuaj yeem ua "kua txiv" yog tias tsuas yog txiv hmab txiv ntoo lossis zaub. Nco tseg yuav muaj cov khoom fibrous hauv koj cov kua txiv txij li thaum koj tau ua kom tag nrho cov txiv hmab txiv ntoo lossis zaub.
Kauj Ruam 3. Siv lub tshuab nqus dej
Hloov qhov kev ntxhib los mos ntawm cov khoom noj lossis ua kom lawv "siav" rau lub xeev noj tau tuaj yeem nyuaj yog tias koj tsis siv lub qhov cub lossis lub qhov cub rau ua noj. Kev siv lub tshuab nqus dej tuaj yeem pab koj ncig qhov xav tau lub qhov cub.
- Lub tshuab nqus dej "ua noj" cov khoom noj ntawm qhov kub qis heev rau lub sijhawm ntev. Nws maj mam nqus tag nrho cov dej noo los ntawm cov khoom noj tawm hauv lawv hauv lub xeev tsis muaj dej. Koj tuaj yeem ua tiav cov txiaj ntsig zoo ib yam hauv qhov cub kub tsawg.
- Cov zaub mov tsis muaj dej ua kom puas tsuaj qee yam khoom noj, tab sis tso cai rau koj kom tau txais cov khoom sib txawv ntawm cov zaub mov es tsis txhob noj cov txiv hmab txiv ntoo thiab zaub nyoos xwb. Piv txwv li, koj tuaj yeem muab cov qos yaj ywm qab zib hlais rau hauv lub tshuab ua kom lub cev qhuav dej lossis lub qhov cub thiab ob peb teev muaj crunchy qhuav dej qab zib qos qos.
Ntu 3 ntawm 3: Npaj rau Kev Yuag
Kauj Ruam 1. Tham nrog koj tus kws kho mob lossis sau npe noj zaub mov noj
Thaum twg koj tab tom sim poob phaus, qhov chaw zoo los pib koj kev noj zaub mov yog los ntawm kev tham nrog koj tus kws kho mob lossis tus kws noj zaub mov sau npe.
- Tham nrog koj tus kws kho mob txog vim li cas koj thiaj xav kom poob phaus, koj xav poob ntau npaum li cas thiab koj xav li cas txog kev poob phaus. Nws lossis nws yuav zaum qhia koj ntxiv txog kev nyab xeeb poob phaus.
- Nug koj tus kws kho mob kom xa mus rau tus kws noj zaub mov hauv nroog lossis tshawb fawb online. Ntau tus kws noj zaub mov noj tsuas yog tsom rau qhov hnyav thiab tuaj yeem pab tau zoo rau koj.
- Tham nrog koj tus kws noj zaub mov noj txog kev poob phaus thiab ua raws cov zaub mov nyoos. Nws lossis nws yuav tsum tuaj yeem muab lub hom phiaj calories rau koj thiab txawm tias yog phiaj xwm noj mov los pab koj pib.
Kauj Ruam 2. Npaj txiav tawm 500 calories txhua hnub
Tsis hais txog kev noj zaub mov twg koj ua raws, koj yuav tsum txiav tawm ob peb calories txhua hnub kom ua rau poob phaus.
- Cov kws tshaj lij kev noj qab haus huv feem ntau pom zoo tias txiav tawm txog 500 calories txhua hnub (lossis hlawv 500 calories los ntawm kev tawm dag zog) yuav ua rau 1-2 phaus poob txhua lub lim tiam.
- Txawm hais tias qhov no qeeb dua lossis maj mam poob phaus, nws yog qhov nyab xeeb tshaj plaws thiab muaj txiaj ntsig zoo tshaj plaws mus sij hawm ntev.
- Sim ua kom poob phaus ntawm qhov nrawm dua tuaj yeem ua rau koj ua raws kev noj zaub mov txwv dhau los lossis tsis noj zaub mov kom muaj calories txaus txhua hnub.
Kauj Ruam 3. suav nrog kev tawm dag zog lub cev tas li
Ntxiv nrog rau kev noj zaub mov, koom nrog kev tawm dag zog lub cev yog qhov tseem ceeb rau kev poob phaus.
- Ob leeg cardio thiab qhov hnyav nqa tau txais txiaj ntsig zoo rau kev poob phaus. Lawv yuav pab txhawb koj cov zaub mov nyoos thiab pab hlawv cov calories ntxiv hauv ib lub lim tiam.
- Lub hom phiaj rau 150 feeb ntawm kev ua aerobic lossis cardio txhua lub lim tiam. Taug kev, jogging, ua luam dej lossis seev cev suav txhua yam ua haujlwm aerobic.
- Ntxiv rau cardio, ntxiv rau ob peb hnub ntawm kev txhawb zog txhua lub lim tiam. 1-2 hnub ntawm kev nqa qhov hnyav, yoga lossis pilates tuaj yeem pab txhim kho cov leeg nqaij thiab txhawb kev poob phaus.
Lub tswv yim
- Muaj ntau ntau cov kua ntses uas tuaj yeem ua nrog cov zaub mov nyoos los ntawm kev so thiab ua kom cov txiv ntseej thiab cov veggies.
- Yog tias koj pom cov tsos mob ntawm qaug zog, qaug zog heev, lossis tsaus muag, txiav kev noj zaub mov nyoos thiab mus ntsib kws tshaj lij saib xyuas kev noj qab haus huv txhawm rau ntsuas koj li kev xav tau zaub mov noj thiab phiaj xwm noj zaub mov.
