Xaiv cov khoom noj txom ncauj uas pab tswj ntshav qab zib yog ib feem tseem ceeb ntawm kev tswj hwm koj kev noj qab haus huv. Qhov no tuaj yeem yog qhov tshwj xeeb tshaj yog tias koj muaj ntshav qab zib thiab koj lub cev tawm tsam kom tswj tau cov ntshav qab zib. Cov khoom noj txom ncauj uas muaj cov carbohydrates qis, zoo li zaub, txiv ntseej, thiab noob yog txhua qhov kev xaiv zoo. Koj tseem tuaj yeem siv koj lub sijhawm khoom noj txom ncauj kom tau txais cov zaub ntsuab ntxiv los ntawm kev mus rau puv tes ntawm cov zaub kale lossis cov zaub ntsuab. Pairing high-fiber carbohydrates nrog cov khoom noj muaj txiaj ntsig zoo kuj yog txoj hauv kev zoo los tswj koj cov ntshav qab zib.
Cov kauj ruam
Txoj Kev 1 ntawm 3: Mus txog Tsawg Carbohydrate Snack
Kauj Ruam 1. Tham nrog koj tus kws kho mob
Ua ntej koj hloov pauv koj cov zaub mov noj, koj yuav tsum sab laj nrog kws kho mob. Qhov no tseem ceeb tshwj xeeb yog tias koj tab tom daws teeb meem kev noj qab haus huv zoo ib yam li ntshav qab zib. Nug koj tus kws kho mob kom xa mus rau tus kws noj zaub mov sau npe. Tus kws noj zaub mov sau npe tuaj yeem pab koj kawm paub tias cov zaub mov twg yog qhov zoo rau kev tswj hwm koj tus mob.
Kauj Ruam 2. Khoom noj txom ncauj raws lub sijhawm
Noj cov khoom noj txom ncauj nruab nrab ntawm cov pluas noj tuaj yeem pab ua kom koj cov ntshav qab zib nyob zoo. Cov khoom noj txom ncauj yuav tsum tau noj ob teev ua ntej lossis ob teev tom qab noj mov. Koj yuav tsum zam cov khoom noj txom ncauj thaum hmo ntuj.
Kauj Ruam 3. Mus txog rau cov zaub nyoos
Cov zaub nyoos uas muaj cov carbohydrates qis yog cov khoom noj txom ncauj yooj yim thiab noj qab haus huv yog tias koj tab tom saib xyuas koj cov ntshav qab zib. Sim cov zaub xws li dib, zaub paj, zaub paj, thiab zaub xas lav. Yog tias koj xav ntxiv qhov tsw me ntsis, sim muab lawv tso rau hauv Greek Greek yogurt dawb.
Kauj Ruam 4. Nqa ib daim txiv hmab txiv ntoo
Txiv hmab txiv ntoo yog cov khoom noj txom ncauj zoo xaiv, tab sis koj yuav tsum txwv ntau npaum li cas koj noj vim cov txiv hmab txiv ntoo tsis qis hauv cov carbohydrates. Yog tias koj muaj ntshav qab zib thiab saib xyuas koj cov ntshav qab zib, koj yuav tsum noj txiv hmab txiv ntoo hauv 15 gram ib feem. Sim ua khoom noj txom ncauj ntawm cov kua nruab nrab, ib nrab txiv tsawb, lossis ib khob ntawm cov txiv kab ntxwv.
Kauj Ruam 5. Khoom noj txom ncauj ntawm cov txiv ntoo thiab noob
Cov noob thiab cov noob txiv muaj cov calories ntau thiab tsis muaj carbohydrates. Qhov no ua rau lawv xaiv khoom noj txom ncauj zoo yog tias koj tab tom sim tswj koj cov ntshav qab zib. Sim noj khoom txom ncauj ntawm ib txhais tes ntawm cov txiv laum huab xeeb, almonds, walnuts, lossis noob paj noob hlis. Nco ntsoov tias koj xaiv cov txiv ntoo thiab noob uas tsis tau ntxiv qab zib lossis ntsev.
- Yog tias koj ua xua rau legumes, txiv laum huab xeeb lossis txiv ntoo, koj yuav tsum zam kev noj txiv laum huab xeeb, txiv ntoo, lossis lwm yam khoom noj uas koj nkag siab.
- Qee cov txiv ntoo qab zib, xws li zib ntab ci txiv laum huab xeeb lossis cinnamon qab zib almonds, tsis xaiv zoo vim lawv tau ntxiv qab zib thiab ntsev.
Txoj Kev 2 ntawm 3: Pairing High-Fiber Carbohydrates nrog Protein
Kauj Ruam 1. Mus rau Greek yogurt thiab txiv hmab txiv ntoo
Yog tias koj tab tom nrhiav khoom noj txom ncauj yooj yim uas yuav pab koj tswj koj cov ntshav qab zib thaum muab cov protein ntxiv rau koj, Greek yogurt yog qhov kev xaiv zoo. Nws muaj protein ntau thiab cov kab mob noj qab haus huv ntau dua li lwm hom yogurt. Xaiv qhov yooj yim, tsis muaj qab zib Greek yogurt thiab sau nws nrog ib nrab khob txiv hmab txiv ntoo, txiv tsawb, lossis koj nyiam txiv hmab txiv ntoo tshiab.
Kauj Ruam 2. Mus txog hummus thiab veggies
Hummus yog qhov poob qis uas ib txwm ua nrog taum pauv (taum garbanzo), tahini (noob hnav noob hnav), thiab roj txiv ntseej. Koj tuaj yeem ua koj tus kheej hauv tsev nrog rab rab, lossis yuav cov khoom sib txawv ntawm lub khw muag khoom xws li txiv qaub, txiv ntseej, lossis kua txob liab. Dip cov zaub muaj fiber ntau xws li carrots, dib, lossis zucchini hauv ob peb diav ntawm hummus rau cov khoom noj txom ncauj yooj yim.
Kauj Ruam 3. Sim tuna ntawm cov nplej zom tag nrho
Tuna yog cov khoom noj txom ncauj muaj protein ntau uas tseem muaj qib siab hauv omega-3 fatty acids uas txo qhov mob thiab txhim kho insulin rhiab heev. Sim cov tuna dawb nyob rau sab saum toj ntawm cov nplej zom tag nrho. Koj tseem tuaj yeem ua tuna zaub xam lav nrog mayonnaise lossis Greek yogurt thiab txiv qaub.
Kauj Ruam 4. Muab cov txiv apples nrog txiv ntseej
Ntxiv cov txiv laum huab xeeb, almond, lossis walnut butter rau cov kua yog ib txoj hauv kev zoo los ua ke cov khoom noj txom ncauj carb zoo nrog rau ntxiv cov protein. Sim txiav txhua yam ntawm cov kua rau hauv txog 10 daim thiab nthuav tawm 1-2 diav ntawm txiv ntseej butter rau hauv daim rau qhov yooj yim, khoom noj txom ncauj qab.
Txoj Kev 3 ntawm 3: Mus rau Zaub ntsuab
Kauj Ruam 1. Sim ntsuab smoothie
Smoothie yog ib txoj hauv kev zoo los ntxiv cov txiv hmab txiv ntoo thiab zaub ntxiv rau hauv koj cov zaub mov. Nws yog khoom noj txom ncauj uas txaus siab thiab tuaj yeem pab koj tswj koj cov ntshav qab zib thaum koj nkag mus rau yav tav su. Sim sib tov ua ke 1 khob dej, 1 khob zaub ntsuab, ½ txiv tsawb, thiab ½ khob txiv nkhaus taw.
Kauj Ruam 2. Muab sijhawm rau kale
Kale yog nplua nuj nyob hauv cov vitamins thiab minerals, thiab tuaj yeem yog khoom noj txom ncauj zoo. Sim ua khoom txom ncauj ntawm cov qhob cij hauv tsev. Koj tuaj yeem ua rau lawv los ntawm ci kale pov rau hauv cov roj txiv roj ntawm 300 degrees Fahrenheit lossis 149 degrees Celsius txog li 25 feeb.
Kauj Ruam 3. Khoom noj txom ncauj ntawm zaub xam lav
Ib txoj hauv kev zoo los ua haujlwm koj cov zaub ntsuab rau yav tav su yog nrog zaub xam lav. Sim pov 1-2 khob ntawm zaub ntsuab nrog 1 tablespoon ntawm txiv roj roj thiab 1 tablespoon ntawm kua cider vinegar. Sab saum toj cov zaub ntsuab nrog cov veggies zoo li kua txob liab, zucchini, thiab carrots. Ua kom tiav cov zaub xam lav nrog sprinkling ntawm walnuts, noob paj noob hlis, lossis txhuam almonds.
Lub tswv yim
- Txwv koj cov khoom noj txom ncauj rau 15-30 g ntawm carbohydrates ib zaug.
- Tsis txhob haus koj cov calories. Txiav kev haus dej qab zib, kua txiv qaub, tshuaj yej qab zib, lossis kua txiv hmab txiv ntoo.
- Ceev faj thaum siv lub khw yuav khoom, khoom noj txom ncauj tiav. Cov khoom noj ua tiav feem ntau muaj cov piam thaj thiab ntsev ntau ntxiv, txawm tias lawv tau sau tias 'organic'.
