Thaum koj hnov "cov zaub mov tiav" koj yuav xav txog qee yam tsis zoo. Tej zaum koj xav txog khoom qab zib, zaub mov nrawm, zaub kib lossis khoom noj khov lossis kaus poom. Ntau yam zaub mov tiav yog qhov tseeb tsis yog qhov kev xaiv noj haus zoo tshaj plaws. Qhov tseeb, ntau tus tau ua tiav ntau dhau thiab muaj cov calories ntau dua, rog, qab zib, ntsev thiab tshuaj ntxiv. Tab sis tsis yog tag nrho cov khoom noj uas ua tiav tsis zoo. Lub sij hawm "cov zaub mov tiav" "hais txog txhua yam zaub mov uas tau hloov pauv los ntawm nws lub xeev qub ib txoj kev los sis lwm qhov, kom yooj yim lossis vim li cas nyab xeeb. Piv txwv li, mis nyuj yog pasteurized kom tshem tawm cov kab mob phem thiab cov noob raug nias kom ua cov roj. Yog tias koj xav txog nws tiag tiag, yeej muaj ntau cov zaub mov tiav uas noj qab haus huv thiab muaj txiaj ntsig zoo.
Cov kauj ruam
Ntu 1 ntawm 3: Txheeb Xyuas Cov Zaub Mov Zaub Mov Zoo
Kauj Ruam 1. Nyeem cov ntawv lo khoom noj
Txawm hais tias koj tab tom sim nyob deb ntawm cov zaub mov tiav lossis xaiv ntau cov zaub mov muaj txiaj ntsig zoo, thawj qhov chaw koj yuav xav saib yog daim ntawv qhia zaub mov noj. Nov yog qhov uas koj yuav tau txais "dab neeg tiag tiag" ntawm cov zaub mov uas koj noj.
- Thawj qhov koj yuav tsum tau saib yog qhov ua haujlwm loj. Qhov no yuav txiav txim siab pes tsawg calories lossis ntau npaum li cas qab zib nyob hauv cov khoom noj ib leeg. Yog tsis muaj qhov no, koj tsis tuaj yeem nkag siab qhov seem ntawm cov ntaub ntawv.
- Tom qab qhov ua haujlwm loj, txheeb xyuas tag nrho cov rog hauv cov khoom. Kev noj zaub mov tsis zoo tuaj yeem tshwj xeeb tshaj yog cov rog lossis cov rog trans - zam qhov no. Monounsaturated thiab polyunsaturated rog, txawm li cas los xij, yog qhov tseem ceeb rau kev noj zaub mov zoo thiab tuaj yeem noj tau hauv qhov nruab nrab.
- Lwm qhov los saib yog tag nrho cov sodium. Ntau yam khoom noj tiav yog tshwj xeeb tshaj yog muaj sodium. Txhua yam qis dua 200 mg ntawm sodium ib zaug tau suav hais tias yog "sodium-sodium" thiab zoo rau noj.
- Saib tag nrho cov piam thaj. Tsis tas yuav muaj qhov txwv ntawm no, txawm li cas los xij nco ntsoov tias koj yuav tsis tuaj yeem qhia tau tias puas muaj ntxiv cov piam thaj lossis qab zib ntuj. Koj yuav tsum tau saib cov npe khoom kom txiav txim siab tias muaj cov piam thaj ntxiv.
- Kuj xyuas ntawm cov npe khoom. Qhov no yuav qhia koj seb puas muaj cov piam thaj ntxiv, tshuaj khaws cia lossis lwm yam ntxiv. Cov tshuaj ntxiv los saib xyuas thiab zam zam suav nrog: Ib nrab cov roj hydrogenated (cov rog hloov pauv), propyl gallate, MSG, sodium acid, sodium benzoate, sodium nitrate, sodium nitrite, high-fructose pob kws phoov, antioxidant preservatives (BHT thiab BHA), zaub mov xim (tshwj tsis yog cov tshuaj ntuj xws li beta-carotene thiab carmine), thiab potassium bromate.
Kauj Ruam 2. Xaiv cov txiv hmab txiv ntoo thiab zaub uas tau ua tiav tsawg
Koj tuaj yeem pom qhov ua tiav tsawg thiab ua tiav cov txiv hmab txiv ntoo thiab zaub. Xaiv cov khoom uas tau ua tiav yam tsawg kawg nkaus yam tsis muaj tshuaj ntxiv rau qhov kev noj qab haus huv tshaj plaws.
- Ua ntej ntxuav los yog txiav ua ntej cov txiv hmab txiv ntoo thiab zaub tshiab pom hauv ntu tsim khoom tseem tau ua tiav (lawv tau ntxuav thiab txiav uas suav raws li kev ua); txawm li cas los xij, tsawg (yog muaj) lwm cov khoom xyaw tau ntxiv rau cov khoom no. Sim cov hnab zaub xas lav, hnab ntim thiab txiav cov zaub lossis cov txiv hmab txiv ntoo ua ntej hlais.
- Kev ua tiav me ntsis ntawm cov txiv hmab txiv ntoo thiab zaub yog cov khoom khov. Ntau lub sij hawm cov no tsuas yog blanched lossis siav thiab tom qab ntawd khov khov. Nrhiav cov khoom uas tsis tau ntxiv cov kua ntses, gravies, qab zib, seasonings lossis ntsev rau qhov kev xaiv noj haus zoo tshaj plaws.
- Ob leeg txiv hmab txiv ntoo thiab zaub hauv kaus poom tej zaum yog cov txheej txheem ua tiav ntawm cov zaub mov tsis zoo no. Xaiv cov khoom hauv cov kaus poom yam tsis ntxiv ntsev lossis saib cov khoom uas sau tias "tsis muaj ntsev ntxiv" ntxiv rau cov txiv hmab txiv ntoo kaus poom hauv dej lossis lawv cov kua txiv.
Kauj Ruam 3. Xaiv 100% cov nplej tag nrho nrog ob peb yam ntxiv
100% cov nplej tag nrho yog pab pawg zaub mov zoo ntxiv rau koj cov zaub mov. Lawv feem ntau muaj fiber ntau thiab lwm yam khoom noj muaj txiaj ntsig zoo thiab muaj txiaj ntsig tsawg dua li cov nplej ua kom huv. Zam nrog cov nplej tag nrho koj yuav khoom kom tsis txhob ua cov khoom tiav.
- Saib rau cov zaub uas tsis tau siav lossis nyoos yam tsis ntxiv cov seasonings. Piv txwv li, ntau cov nplej, txawm tias tag nrho cov nplej, tuaj nrog ntxiv cov txuj lom thiab cov txuj lom yog tias lawv sib xyaw - zoo li cajun xim av txhuv lossis herbed couscous. Yog tias koj cov nplej tuaj nrog pob ntawv ntim cov khoom sib cais, pov nws thiab ntxiv koj tus kheej cov khoom noj hauv tsev xwb.
- Qee cov nplej tag nrho los yog ua noj ua ntej (zoo li microwave hauv lub tais xim av). Txawm hais tias cov zaub mov muaj txiaj ntsig no tau dhau los ntawm kev ua ntau dua - feem ntau tsuas yog ua noj - lawv tseem yog cov khoom noj muaj txiaj ntsig ntawm cov zaub mov tiav.
- Yog tias koj tab tom yuav qhob cij, ib qho ntawm qhov kev xaiv zoo yog yuav nws los ntawm cov qhob cij ntawm koj lub khw muag khoom noj. Cov qhob cij feem ntau ci tshiab thiab ua tiav tsawg.
- Koj kuj tseem yuav xav sim cov qhob cij sprouted, tortillas lossis muffins lus Askiv uas feem ntau pom hauv cov tub yees lossis lub tub yees txias. Lawv muaj cov tshuaj ntxiv me me thiab yuav tsum tau khaws cia kom lawv tsis txhob lwj.
Kauj Ruam 4. Mus rau cov nqaij me me ua tiav
Nqaij thiab nqaij nruab deg tuaj yeem nthuav dav dav hauv qhov nyiaj uas lawv tau ua. Feem ntau, cov txheej txheem ntau dua lawv, cov zaub mov tsis zoo lawv ib yam. Ua ntse thaum koj tab tom yuav koj cov protein.
- Hom zoo tshaj plaws ntawm cov nqaij lossis nqaij nruab deg los yuav yog cov uas nyoos lossis khov uas tsis muaj cov khoom xyaw lossis tsw qab. Kuj nyeem cov ntawv ntim khoom raws li ntau cov khoom nyoos lossis khov tuaj yeem muaj qee qhov ntxiv los pab txhim kho xim, tshiab lossis dej noo. Cov no muaj kev nyab xeeb, tab sis tej zaum yuav yog qee yam uas koj xav zam.
- Kuj tseem muaj cov kaus poom version ntawm nqaij qaib, tuna, salmon thiab lwm yam khoom siv protein. Cov no feem ntau yog siav tab sis yog cov kaus poom nrog cov additives tsawg heev. Cov no yog cov txheej txheem yooj yim thiab muaj txiaj ntsig zoo ntawm cov protein.
Kauj Ruam 5. Xaiv cov khoom siv mis tsis ntxiv qab zib
Cov pab pawg khoom noj mis nyuj muaj ntau cov zaub mov muaj txiaj ntsig uas muaj cov protein ntau, calcium thiab vitamin D. Nco ntsoov xaiv cov khoom me me ua tiav ntawm no.
- Feem ntau, cov khoom xws li mis dawb, tsev cheese thiab cheese tau ua tiav tsawg thiab muaj cov tshuaj ntxiv me ntsis.
- Yog tias koj xaiv cov yogurts, xaiv qhov yooj yim rau qhov ua tiav tsawg. Qhov yooj yim ntawm ob qho tib si Greek thiab yogurt tsis muaj ntxiv suab thaj lossis tsw qab. Muas lub tiaj thiab ntxiv koj tus kheej txiv hmab txiv ntoo lossis khoom qab zib hauv tsev.
- Kev xaiv tsis yog mis nyuj yog qhov zoo rau cov neeg uas tsis xav muaj lossis tsis muaj cov khoom siv mis. Cov no los nrog kev sib pauv ntawm kev ua me ntsis ntxiv txhawm rau txhawm rau ua qhov tsw thiab kev ntxhib los mos ntawm cov khoom noj mis nyuj tsis tu ncua; txawm li cas los xij, koj tuaj yeem yooj yim ua koj tus kheej mis nyuj mis, mis nyuj mis, lossis mis nyuj oat hauv tsev yog li koj muaj kev tswj hwm tag nrho cov ntsiab lus.
Kauj Ruam 6. Xaiv txhua yam txuj lom thiab kua ntses
Nws nyuaj rau yuav cov khoom qab zib, hnav khaub ncaws nyias, marinades lossis cov kua ntses uas tsis muaj ntau cov khoom xyaw. Qee lub sij hawm cov zaub mov no muaj ntau cov khoom xyaw thiab tseem yog cov khoom noj muaj txiaj ntsig xaiv.
- Xaiv cov suab thaj qis lossis "txhua yam ntuj" ketchup. Cov no muaj qis dua cov piam thaj, ntsev thiab muaj qhov ntxiv me me.
- Hloov chaw ntawm cov rog tsawg lossis tsis muaj rog mayonnaise, xaiv mayonnaise nrog cov roj txiv ntseej rau cov txheej txheem tsawg dua ntawm cov qab zib no.
- Koj kuj tseem yuav xav txiav txim siab yuav cov khaub ncaws hnav khaub ncaws ua los ntawm yogurt rau qis dua calories, tab sis tsawg dua cov txheej txheem ntawm creamy hnav khaub ncaws.
- Saib rau salsa lossis lws suav nrog me ntsis ntxiv suab thaj thiab sodium rau qhov thawj koom ruam zoo tshaj.
Ntu 2 ntawm 3: Kev Koom Tes Zaub Mov Zaub Mov Muaj Kev Noj Qab Haus Huv Zoo rau Koj Zaub Mov
Kauj Ruam 1. Ua zaub mov nrawm nrog ntxuav ua ntej thiab txiav cov khoom
Yog tias koj tsis khoom thiab tab tom khiav, kev yuav qee cov khoom ua ntej ntxuav thiab txiav cov txiv hmab txiv ntoo thiab zaub tuaj yeem ua rau koj li tsib rau cuaj ntu ntawm cov zaub mov uas muaj cov khoom noj muaj txiaj ntsig yooj yim dua.
- Yuav cov zaub xas lav ua ntej thiab cov zaub xam lav sib tov. Cov no tso cai rau koj kom tau txais cov zaub mov sab nrawm lossis chav kawm tseem ceeb ntawm lub rooj sai. Ntxiv rau, koj tseem tuaj yeem ua su noj sai sai los ntawm tossing ob peb txhais tes ntawm cov hnab zaub xam lav nrog koj nyiam cov protein nyob hauv tupperware kom muaj txiaj ntsig zoo, ntim su.
- Xav txog kev yuav khoom ua ntej txiav thiab txiav cov zaub zoo li lub hnab broccoli florets, paj zaub paj paj lossis menyuam zucchinis. Qee lub sij hawm koj tuaj yeem txawm microwave kom ua cov no hauv lub hnab kom nrawm thiab yooj yim heev ntxuav cov tais diav.
- Ua ntej txiav cov txiv apples lossis txiav cov txiv hmab txiv ntoo tshiab tuaj yeem ua rau sab nrawm rau ntim su lossis zoo thiab yooj yim topper rau koj thaum sawv ntxov yogurt lossis oatmeal.
Kauj Ruam 2. Ntim cov protein nrog cov khoom ua kom tsawg
Kev ua cov protein ntau dhau xws li nqaij npuas kib, hnyuv ntxwm lossis nqaij deli tsis yog qhov kev xaiv zoo vim tias lawv tau ua ntau dhau. Ua zaub mov noj qab haus huv los ntawm kev sim cov hauv qab no:
- Muas pre-grilled nqaij qaib mis los yog nqaij qaib mis strips los ntawm cov tub yees. Cov no yog cov txheej txheem tsawg kawg thiab zoo rau saum cov zaub xam lav nrog lossis pov nrog cov nplej nplej tag nrho.
- Npaj rau ntawm cov kaus poom tuna lossis salmon kom ua rau koj tus kheej cov ntses tuna hauv tsev los yog ua rau cov ntses zaub xam lav noj rau pluas su.
- Muas ib tus zuj zus khov mis nyuj los yog ntses ntses. Noj ib lossis ntau npaum li koj xav tawm hmo ua ntej kom yooj yim, feem-tswj cov protein los ntawm noj hmo.
Kauj Ruam 3. Suav cov nplej sai
Cov nplej tuaj yeem ua qhov mob ua noj. Qee tus siv sijhawm 20 - 30 feeb los ua noj uas koj yuav tsis muaj sijhawm rau hauv koj lub sijhawm tsis khoom. Xaiv cov zaub mov muaj txiaj ntsig zoo li cov no los ua zaub mov nrawm:
- Muas microwaveable nplej los yog nplej siav ua ntej zoo li mov xim av, quinoa lossis couscous los ntawm lub khw. Lawv tau npaj ua ntej thiab ua tiav ntau dua, tab sis tsawg heev. Lawv tsuas yog xav kom rov ua kom sov sai thiab koj yuav muaj cov khoom siv fiber ntau nyob hauv qhov nyem.
- Kuj xav txog kev yuav khov, ua ntej siav nplej. Ntau lub khw muag khoom noj muaj cov mov nplej siav ua ntej, quinoa lossis nplej sib xyaw ua ke hauv lawv cov khov. Ib zaug ntxiv, lawv tau ua tiav ntau dua, tab sis tsis yog qhov tsis zoo. Microwave sai thiab koj muaj koj cov nplej tag nrho cov phaj ua tiav sai.
Kauj Ruam 4. Suav nrog cov khoom noj muaj mis zoo
Txawm hais tias tag nrho cov khoom noj mis nyuj yog ua tiav me ntsis, lawv muab ntau yam txiaj ntsig kev noj qab haus huv. Lawv yog cov khoom muaj txiaj ntsig zoo ntawm cov protein, calcium, Vitamin D thiab potassium. Xaiv cov khoom noj muaj txiaj ntsig ntawm cov mis nyuj ua tiav zoo li no:
- Tsev cheese. Qhov no yog cov zaub mov muaj protein ntau uas tuaj yeem ua zaub mov nrawm lossis noj su sai. Sab saum toj nrog qee cov txiv hmab txiv ntoo rau kev noj zaub mov zoo.
- Yoghurt. Sim mus rau ntau yam yooj yim vim tias lawv tsis muaj cov piam thaj ntxiv ntawm "fruited flavors." Sab saum toj nrog hlais tag nrho cov txiv hmab txiv ntoo, txiv ntoo thiab noob rau kev noj zaub mov zoo.
- Cheese. Qhov no yog lwm cov khoom noj mis nyuj ua tiav, tab sis ntxiv qhov tsw zoo thiab qee cov protein rau noj mov. Ua haujlwm rau koj tus kheej ounce ib pluas noj kom ua raws qhov tsim nyog qhov ntau thiab tsawg.
Ntu 3 ntawm 3: Zam Cov Khoom Noj Tsis Zoo
Kauj Ruam 1. Txwv cov dej qab zib
Ib qho chaw ntawm cov calories ntxiv thiab qab zib yog cov dej qab zib. Hauv "ntiaj teb kev haus," cov dej qab zib uas muaj qab zib yog qee qhov ua tiav.
- Txwv cov dej haus zoo li dej qab zib - txawm tias noj zaub mov lossis "xoom" dej qab zib. Lawv yog cov piam thaj siab lossis cov khoom qab zib dag thiab ntau tus neeg ua xim thiab lwm yam tshuaj khaws cia.
- Kuj sim txo qis koj cov kua txiv hmab txiv ntoo kom tsawg. Tsuas yog haus 100% kua txiv, tab sis qhov no tseem yog qhov ua kom muaj calories ntau thiab yuav tsum tau txo qis.
- Tsis txhob hnov qab cov dej qab zib qab zib thiab tshuaj yej los ntawm koj lub khw kas fes hauv zos. Cov no tau ua tiav thiab lwm qhov loj ntawm qab zib.
Kauj Ruam 2. Txo cov khoom qab zib ua tiav
Thaum koj tau txais kev ntshaw qab zib, ntau tus neeg yuav mus rau qhov ua tiav dhau los kho qab zib. Zoo li cov dej qab zib qab zib, cov no muaj cov piam thaj ntau thiab cov calories.
- Zam cov khoom xws li khov nab kuab, ncuav qab zib, ncuav, ncuav, ncuav qab zib, thiab donuts. Cov no yog txhua yam ua tiav thiab muaj cov suab thaj thiab calories ntau.
- Tsis tas li ntawd tsis txhob dag los ntawm cov khw khov yogurt. Ntau tus muab kev xaiv tsis muaj suab thaj thiab tsis muaj rog. Tab sis nco ntsoov, thaum lawv tshem tawm cov piam thaj thiab rog lawv tau ntxiv cov khoom qab zib ntau ntxiv thiab lwm yam ntxiv los hloov lub palate ua rau qab zib thiab rog.
Kauj Ruam 3. Noj tsawg tsawg ntawm cov kib thiab cov khoom noj ceev
Sab nraum cov khoom qab zib, ib ntawm cov pab pawg loj tshaj plaws ntawm cov khoom noj uas tau noj yog kib thiab khoom noj ceev. Tsis tsuas yog cov zaub mov no yog ib qho ntawm cov txheej txheem tshaj plaws, lawv kuj yog qee yam zaub mov tsis zoo tshaj plaws.
- Ob qho zaub mov kib thiab zaub mov nrawm muaj ntau, ntau ntxiv thiab tshwj xeeb tshaj yog cov calories thiab cov rog (zoo li trans rog).
- Hla cov khoom noj uas kib tob thiab mus rau qee yam uas ci, ci lossis ci ci dua.
- Yog tias koj tab tom nres ntawm lub tsev noj mov yoo mov, ceev faj vim tias ntau ntawm cov zaub mov uas tau muab yuav ua tiav. Ua raws li cov khoom yooj yim xws li zaub nyoos, grilled qhaub cij qhaub cij los yog kua zaub.
Kauj Ruam 4. Tsis txhob ua cov nqaij
Zoo li kib thiab khoom noj ceev, cov nqaij ua tiav feem ntau yog suav tias yog qee yam tsis zoo tshaj plaws ntawm cov zaub mov tiav. Nco ntsoov zam qhov hom kev ua cov protein no.
- Cov nqaij ua tiav tau txuas rau ntau yam kev phom sij tsis zoo xws li mob plawv thiab mob qog noj ntshav.
- Hla hla cov khoom xws li nqaij npuas kib, hnyuv ntxwm, nqaij deli, kub dev, salami, thiab cov kaus poom kis tau. Nov yog qee cov zaub mov tiav uas koj tuaj yeem yuav tau.
- Kuj xav txog hla ntau dua "ntuj" lossis "noj qab haus huv" cov nqaij ua tiav. Qee lub sij hawm qaib ntxhw hnyuv ntxwm los yog qaib cov txwv nqaij npuas yuav zoo li qhov kev xaiv zoo dua, txawm li cas los xij qee zaum lawv muaj sodium thiab calories ntau dua li nqaij npuas kib lossis hnyuv ntxwm.
Kauj Ruam 5. Hla cov khov thiab cov zaub mov kaus poom
Lwm pawg ntawm cov khoom noj uas muaj npe tsis zoo ua ntau dhau thiab muaj sodium ntau yog ob qho khov thiab cov zaub mov kaus poom. Zam cov khoom no ib yam.
- Txawm hais tias qee qhov zaub mov khov tau pom tseeb tsis yog qhov kev xaiv noj qab haus huv tshaj plaws, muaj qee cov zaub mov khov uas tau muag raws li "noj qab haus huv" lossis "muaj calorie tsawg." Cov no feem ntau tsis txaus ntseeg hauv sodium, txawm hais tias muaj calories tsawg.
- Cov zaub mov kaus poom zoo li ravioli, spaghetti thiab txawm tias kua zaub kuj tseem ua tiav thiab muaj cov khoom ntxiv, calories thiab sodium. Zam cov no ntawm txhua tus nqi ib yam nkaus.
Lub tswv yim
- Nco ntsoov, tsis yog txhua yam khoom noj uas ua tiav tsis zoo lossis tsis zoo rau koj. Cov khoom noj ua tiav tau dav thiab tuaj yeem suav nrog cov khoom xws li ua ntej ntxuav lub hnab ntim zaub xas lav.
- Ua kom pom tseeb txog kev txo cov zaub mov zoo xws li cov zaub mov kib, cov zaub mov kaus poom lossis cov zaub mov khov.
- Nrog rau cov khoom noj muaj txiaj ntsig, cov khoom noj tsawg kawg tuaj yeem ua rau noj qab haus huv ntxiv rau koj cov zaub mov noj. Ntxiv rau, ntau yam ntawm cov zaub mov no ua rau npaj zaub mov kom muaj kev noj qab haus huv yooj yim dua.
- Ib qho txiaj ntsig ntawm kev noj mov hauv tsev yog qhov peb paub tseeb tias yuav mus rau peb cov pluas noj li cas.
