Xaiv cov zaub mov ntim khoom uas muaj kev noj qab haus huv tuaj yeem yog qhov nyuaj, tshwj xeeb tshaj yog thaum koj tab tom nrhiav zaub mov yooj yim uas yuav tsis muaj tag nrho cov calories ntau. Cov zaub mov ntim tuaj yeem suav nrog cov khoom noj khov khov, khov cov nqaij qaib khov thiab hamburger patties, dej khov, ncuav, ncuav qab zib, ntim cov txiv hmab txiv ntoo khov, cov kaus poom tuna, thiab zaub nyoos ua ntej ntxuav. Txhawm rau txiav txim siab yog tias koj tab tom xaiv cov zaub mov ntim uas qab thiab zoo, koj yuav tsum txheeb cov npe khoom xyaw thiab nyeem daim ntawv qhia zaub mov ntawm cov zaub mov. Koj tseem tuaj yeem mus rau cov zaub mov ntim khoom uas paub tias yog kev xaiv noj qab haus huv kom ntseeg tau tias koj tau noj cov zaub mov ntim tau zoo.
Cov kauj ruam
Txoj Kev 1 ntawm 3: Txheeb Xyuas Cov Npe Cov Khoom Ntawm Cov Khoom Noj Ntim
Kauj Ruam 1. Saib thawj plaub yam khoom xyaw ntawm pob
Pib los ntawm kev saib tom qab ntawm cov khoom ntim rau cov npe khoom xyaw. Thawj plaub qhov khoom xyaw yog cov khoom xyaw tseem ceeb hauv cov khoom noj thiab yuav tsum yog cov khoom lag luam uas koj paub.
Piv txwv, yog tias koj tab tom yuav ntim cov nqaij qaib nuggets, txheeb xyuas tias ib ntawm thawj plaub yam khoom xyaw yog nqaij qaib. Yog tias koj tab tom yuav ntim cov hamburger patties, ib ntawm thawj plaub cov khoom xyaw yuav tsum yog nqaij nyuj
Kauj Ruam 2. Zam cov khoom noj uas muaj cov kua phoov thiab ntxiv suab thaj
Koj yuav tsum tau saib ntawm cov npe khoom rau cov khoom ntxiv cov suab thaj, uas muaj ntau lub npe - los ntawm high -fructose pob kws phoov mus rau dextrose rau cov kua txiv hmab txiv ntoo rau zib ntab thiab ntau ntxiv. Ntxiv cov suab thaj tsis yog hauv cov khoom qab zib nkaus xwb - koj yuav tsum txheeb xyuas cov piam thaj hauv cov qhob cij, cov nplej zom, cov nplej, cov crackers, thiab lwm yam.
Kauj Ruam 3. Saib rau lwm yam tshuaj ntxiv
Txheeb xyuas seb puas muaj sodium nitrate, BHA lossis BHT ntawm cov npe khoom xyaw. Cov tshuaj khaws cia no tau txuas rau qee yam teeb meem kev noj qab haus huv thiab yuav tsum zam.
Kauj Ruam 4. Txheeb xyuas cov khoom xyaw uas koj ua xua rau
Koj kuj yuav tsum txheeb xyuas cov npe khoom rau cov khoom uas tuaj yeem ua rau tsis haum rau koj lossis lwm tus hauv koj tsev neeg. Soy, nplej, txiv ntseej, thiab mis nyuj yog txhua yam ua xua.
Txoj Kev 2 ntawm 3: Nyeem Daim Ntawv Qhia Khoom Noj ntawm Cov Khoom Noj Ntim
Kauj Ruam 1. Saib qhov loj me
Tus nqi ntawm cov zaub mov uas sib npaug rau ib qho kev pab yuav raug teev nyob rau hauv txoj cai "Cov Khoom Noj Khoom Tseeb Tseeb." Nws yuav muab rau hauv kev ntsuas xws li khob, daim, lossis grams, nyob ntawm cov zaub mov. Cov ntaub ntawv ntawm daim ntawv lo khoom noj khoom haus yog ua raws ib qho ntawm cov khoom noj. Ntau cov zaub mov ntim muaj ntau dua ib qho kev pab yog li koj yuav tsum nco ntsoov thaum koj noj cov zaub mov ntim.
- Piv txwv li, yog tias koj noj ob pluag mov ntawm nqaij qaib nuggets, tom qab ntawd koj tau noj ob npaug ntawm txhua yam uas tau teev tseg hauv daim ntawv qhia zaub mov. Qhov no suav nrog cov rog, sodium, thiab cov ntsiab lus calorie ntawm cov zaub mov.
- Yog tias koj noj ntau dua ib qho kev pabcuam ib lub sijhawm, koj yuav tsum paub txog pes tsawg calories uas koj tau siv yog li koj cov zaub mov tseem noj qab nyob zoo.
Kauj Ruam 2. Txheeb xyuas cov ntsiab lus calorie
Koj yuav tsum nco ntsoov cov calories teev rau ib qho ntawm cov khoom noj uas tau ntim. Daim ntawv lo yuav hais tias "Calories", thiab tom qab ntawd nyob ib sab ntawm nws, "Calories from fat." Tus lej no yog pes tsawg calories calories nyob hauv ib qho ntawm cov zaub mov. Nco ntsoov tias yog tias koj noj ntau dua ib qho ntawm cov khoom noj, koj tau nce ob npaug ntawm cov ntsiab lus calories.
Txheeb xyuas cov ntsiab lus calorie yuav pab koj nkag siab zoo tias muaj roj ntau npaum li cas hauv cov zaub mov. Cov khoom lag luam uas tshaj tawm tias tsis muaj rog yuav tsis yog calories dawb. Nyeem daim ntawv lo yuav pab koj txiav txim siab pes tsawg calories hauv cov zaub mov
Kauj Ruam 3. Ua tib zoo saib xyuas cov ntsiab lus sodium, roj cholesterol, thiab cov rog
Koj yuav pom cov ntsiab lus sodium, rog, thiab cov cholesterol hauv qab no ntawm daim ntawv qhia zaub mov. Yuav muaj "Feem pua (%) Tus Nqi Txhua Hnub" lossis tus nqi niaj hnub hauv grams kab lus rau cov kab lus no, uas qhia koj li cas ib qho kev noj zaub mov ua rau koj noj tag nrho txhua hnub raws li 2, 000 calories hauv ib hnub noj. Tau ntim cov khoom noj uas muaj sodium tsawg, rog, thiab roj cholesterol vim koj tsis xav kom lawv ua feem ntau ntawm koj cov calories txhua hnub.
- Mus rau cov khoom ntim uas muaj 20 grams roj rau 100 grams, lossis tsis ntau tshaj 20% cov ntsiab lus rog. Cov zaub mov uas tsis muaj ntau tshaj 600 milligrams ntawm sodium rau 100 grams, lossis 6% sodium cov ntsiab lus yog qhov zoo tagnrho.
- Muaj roj ntau dhau, roj cholesterol, thiab sodium hauv koj cov zaub mov tuaj yeem ua rau koj muaj feem yuav mob plawv, ntshav siab, thiab qee yam mob qog noj ntshav.
Kauj Ruam 4. Nco tseg cov ntsiab lus ntawm cov vitamins thiab ntxhia
Koj yuav tsum txheeb xyuas yog daim ntawv qhia khoom noj khoom haus teev cov vitamins lossis cov zaub mov zoo li vitamin A, vitamin C, calcium, potassium, thiab fiber. Cov as -ham no yog qhov tseem ceeb rau kev noj zaub mov zoo thiab yuav ua kom koj tau txais lub zog txaus los ntawm koj cov zaub mov ntim khoom. Saib cov feem pua lossis qhov nyiaj ib gram uas teev rau ntawm daim ntawv lo khoom noj khoom haus ntawm cov khoom ntim. Yog tias lawv tsis muaj npe nyob txhua qhov, cov zaub mov yuav tsis zoo lossis noj qab nyob zoo rau koj.
Cov zaub mov uas muaj tsawg kawg 3 grams ntawm cov zaub mov muaj fiber ntau hauv 100 grams yog qhov zoo tshaj, lossis tsawg kawg 3% ntawm tag nrho Feem pua Tus Nqi Txhua Hnub
Txoj Kev 3 ntawm 3: Xaiv Cov Khoom Noj Uas Zoo Tshaj Plaws
Kauj Ruam 1. Mus rau cov zaub khov thiab txiv hmab txiv ntoo khov
Koj tuaj yeem xaiv qhov zoo dua hauv cov ntim khoom noj khoom haus uas muaj kev noj qab haus huv thiab yooj yim los npaj los ntawm kev mus rau cov zaub khov uas yooj yim uas tsis muaj cov tshuaj ntxiv lossis cov khoom ntxiv. Saib cov zaub khov xws li zaub ntsuab, zaub paj, taum pauv, pob kws, thiab carrots. Xaiv cov txiv hmab txiv ntoo khov xws li blueberries, txiv pos nphuab, txiv nkhaus taw, thiab txiv puv luj.
Nco ntsoov tias daim ntawv lo tsis teev cov sodium, piam thaj, lossis cov khoom ntxiv rau cov zaub lossis txiv hmab txiv ntoo. Tau txais cov khoom khov khov yuav ua kom nws noj qab nyob zoo. Koj tuaj yeem tuaj yeem ntxiv cov khoom xyaw uas koj xaiv thaum koj npaj cov zaub mov ntim khoom raws li qhov koj xav tau kev noj haus
Kauj Ruam 2. Xaiv cov khoom noj kaus poom kom noj qab haus huv
Mus rau cov khoom hauv cov kaus poom uas muaj sodium tsawg. Cov khoom xws li carrots, taum, pob kws, txiv lws suav, tuna, thiab salmon tuaj yeem pom ntawm koj lub khw muag khoom hauv cov khoom ntim hauv cov kaus poom. Lawv yog cov kev xaiv noj qab haus huv ntau dua li lwm cov zaub mov ntim thiab yooj yim los npaj.
- Koj kuj yuav tsum txheeb xyuas daim ntawv lo ntawm cov khoom lag luam kaus poom kom paub tseeb tias nws yog Bisphenol A (BPA) dawb. BPA tau txuas rau mob qog noj ntshav thiab lwm yam teeb meem kev noj qab haus huv.
- Yog tias ua tau, sim mus ntim cov khoom noj uas ntim hauv khob iav vim iav tsis muaj BPA.
- Yog tias koj yuav cov txiv hmab txiv ntoo hauv kaus poom, xyuas kom lawv tau ntim rau hauv dej lossis lawv tus kheej kua txiv thiab tsis yog phoov.
Kauj Ruam 3. Saib cov txiv hmab txiv ntoo thiab zaub tshiab uas ntim rau hauv hnab
Koj tuaj yeem muaj kev noj qab haus huv zoo nyob hauv cov khoom noj uas tau ntim los ntawm kev khaws cov hnab txiv hmab txiv ntoo thiab zaub tshiab. Mus rau cov zaub nyoos ntim los yog ntim cov txiv hmab txiv ntoo hlais. Nco ntsoov tias koj txheeb xyuas hnub tim cov khoom tshiab tau ntim lub hnab, feem ntau sau tseg rau ntawm xub ntiag ntawm pob khoom. Koj xav tau cov hnab ntim khoom tshiab uas yog li nws qab qab thiab zoo rau koj.
Koj tseem yuav tsum tshuaj xyuas cov khoom ntim khoom tshiab kom paub tseeb tias nws zoo li tshiab thiab qab qab. Zam cov zaub xam lav uas zoo li soggy lossis pwm hauv lub hnab. Xyuas kom tseeb tias cov txiv hmab txiv ntoo hlais zoo li muaj zog thiab tshiab hauv pob
Kauj Ruam 4. Nqa cov ntawv ntim khoom noj qab haus huv thaum koj tab tom mus
Yog tias koj tab tom mus, xws li hauv tshav dav hlau, thiab xav tau zaub mov nrawm, koj tuaj yeem xaiv cov zaub mov zoo noj. Xaiv cov txiv ntseej zoo li almonds, cashews, lossis walnuts. Mus rau ntim cov txiv hmab txiv ntoo qhuav lossis tsaus chocolate npog cov txiv ntoo lossis txiv hmab txiv ntoo. Koj tseem tuaj yeem tau txais kev noj qab haus huv ntim kom mus noj mov zoo li yogurt thiab granola lossis ntim zaub xam lav.
Yog tias koj tsis paub meej tias cov khoom tau ntim khoom noj qab haus huv, txheeb xyuas daim ntawv lo sai thiab nco cov rog, sodium, thiab cov ntsiab lus roj cholesterol
Kauj Ruam 5. Hloov pauv koj cov zaub mov uas tau xaiv
Koj tseem tuaj yeem mus rau lwm cov khoom ntim xws li nqaij qaib nuggets lossis hamburger patties qee lub sijhawm, nrog rau kev xaiv noj qab haus huv zoo li cov khoom lag luam lossis cov kaus poom. Sim sib txawv koj cov zaub mov ntim khoom xaiv kom koj tau zaub txaus, txiv hmab txiv ntoo, thiab protein ntau ntawm koj lub phaj. Saib seb yuav noj zaub mov zoo npaum li cas raws li qhov loj me kom koj tau txais txaus ntawm txhua pawg zaub mov ntawm txhua pluas noj.
