Peb yuav tsis tawm tsam - peb txhua tus neeg tub nkeeg thiab peb xav kom poob phaus tshwm sim txawm tsis yog los ntawm nthwv dej ntawm ib tus khawv koob (tom qab tag nrho, kev sib tw ua ib qho haujlwm tseem ua haujlwm), tab sis tsuas yog qhov kev ntshaw tshwm sim. Yog li, peb npau suav txog kev noj mov dab tsi, ua ib txwm zoo noj, thiab, ntawm chav kawm, thaum tseem lossi poob ceeb thawj.
Tej txuj ci tseem ceeb uas peb tsis tau cog lus rau koj - qee cov qauv tsim nyog rau kev qhuab ntuas, tab sis kev paub ntawm satiety thiab qhov hnyav - qhov muaj siab yog qhov muaj tseeb thiab ua tau, yog li ntawd, nws yog lub sij hawm sau koj lub tub yees nrog cov khoom noj uas tsis muaj calorie.
Qhov pub leejtwg: yuav ua li cas ua kom muaj calorie tsawg-calorie?
Nyob rau hauv qhov tseeb, tsis muaj kev sib cais nruj heev, uas cov khoom noj yog low-calorie, thiab uas, nyob rau hauv tsis tooj, yog high-calorie. Piv txwv li, tsev me me rau hauv nws tus kheej yog xam cov khoom qab zib thiab cov khoom noj khoom haus, tab sis yog tias koj ntxiv qab zib, raisins, tuab lub qe thiab rog qaub, thiab ncuav tag nrho nrog kub chocolate - koj yuav tau txais ib qho khoom noj zoo heev, tab sis tsis yog low-calorie curd .
Yog li ntawd, caloric ntsiab lus ntawm cov khoom pom nyob rau hauv koj phaj, ua ntej ntawm tag nrho cov, nyob ntawm txoj kev ntawm kev npaj.
Yog li ntawd, peb hloov "kev phem" los "zoo":
- Tsis nco qab txog kib nyob rau hauv ib lub lauj kaub khov thiab lub neej ntawm ib tug tob-fryer. Xwb, kawm seb yuav ua li cas rau ob peb leeg noj, ua noj thiab ci. Yog tias koj xav kib, kib ib cov nqaij ntawm cov nqaij nyuj uas tsis muaj rog tsis muaj roj nyob hauv qab lauj kaub, los yog mus rau qhov shish kebab thiab siv ua noj ua haus.
- Tsis txhob sau zaub rau soups, tsis txhob ci nplaum ua ntej ntxiv nqaij rau cov kua zaub.
- Tsis txhob noj cov hmoov qab ntsev, mayonnaise, butter li salad dressings, es tsis txhob noj cov txiv roj roj, cov roj tsawg yog qis los yog qaub cream rau 15% thiab nplawm lawv nrog cov txuj lom.
Qhov zoo tshaj plaws low-calorie khoom rau poob phaus
Cia mus ncaj qha rau cov khoom siv qes qis rau kev poob phaus, tab sis peb kuj tsis nco qab txog kev ua haujlwm rau lawv. Cov khoom noj khoom haus zoo tshaj plaws yog taum thiab nqaij. Nws yog qhov yooj yim twv, cov neeg sawv cev ntawm "haiv neeg" ntawm cov nqaijrog, thiab cov proteins uas nyob rau lub sab thiab lub duav tsis muab ncua, lawv yog tom qab qhov kev loj hlob ntawm cov leeg nqaij, tom qab koj qhov kev kawm grueling ...
Taum thiab nqaij yog zoo vim hais tias koj yuav tsis noj ntau, tab sis qhov fullness yuav nyob ntev. Xws li hauv koj cov khoom noj:
- lentils;
- chickpea;
- peas;
- taum;
- mash;
- lean nqaij - txawm yog hais tias nws yog ib lo lus nug ntawm kev noj haus huv qib, tsis txhob hnov qab tshem tev thiab txiav cov nqaij rog.
Ntxiv nyob rau hauv qhov qeb duas ntawm qes-calorie khoom noj khoom haus ua raws li los ntawm porridge. Lawv yuav tsum tau siav tsis muaj roj thiab qab zib, ntxiv cov txiv hmab txiv ntoo thiab berries rau Library thiab siv, thiab ntau dua dej kom porridge siv sijhawm ntau dua ntawm koj lub plab, uas txhais tau tias nws tseem ua rau mob ntev dua. Kashi haum yam, tseem ceeb tshaj, dua, lawv siv thiab siv.
Hauv cov ntxhuav uas tsis tshua muaj calorie cov khoom noj koj tuaj yeem ntsib cov neeg tsis paub xyaw - pasta thiab qos yaj ywm. Pasta macaroni yog sib txawv, yog li ntawd kev noj haus, yog qhov tseem ceeb thiab pab kom poob phaus peb xav txog xwb pasta los ntawm cov nplej.
Raws li rau cov qos yaj ywm, nws cov nqi zog tsuas yog 161 kcal. Tab sis nws ua rau zaub roj, thiab, tshwj xeeb tshaj yog, koj yuav tau txais cov khoom sib txawv kiag li, cov kev xav thiab kev xav hauv daim iav ... Koj yuav tsum tau noj lub qos yaj ywm, thiab hauv tev, los yog ci hauv qhov cub lossis coals.
Ib qho tseem ceeb heev thiab tsis muaj calorie khoom, uas koj pab tsis tau, tab sis hais ib lo lus, yog lub qe. Tom qab noj mov 1-2 nyuab-zom qe rau pluas tshais, koj yuav tsis tshaib plab kom txog thaum noj hmo. Tau kawg, lawv muaj cov roj cholesterol, tab sis nws tsis phom sij, vim li ntawd muaj qe rau noj tshais thiab yoojyim txhua txhua hnub - tsis muaj kev xaiv.
Zoo, ntawm chav kawm, ib tug yuav tsum tau noj zaub! Nyob rau hnub ntawd, feem ntau ntawm cov zaub rau tag nrho cov zaub mov yuav tsum yog kwv yees li ½ kg. Cov zaub tsis haum thiab tsis ua rau kom hnyav tshaj (tsis txhob hnov qab txog mayonnaise rau zaub), cov nyhuv no yog ua tiav vim fibrous qauv, uas, qhov tseeb, lub cev tsis digested thiab tsis tau nqis. Peb tawm ntawm cov vitamins, thiab lub fiber los ntawm cov zaub xwb dhau los ntawm intestine.