Tag nrho cov txheej txheem qhov chaw nyob hauv lub ntiaj teb yuav tsum tau siv lub hwj huam ua ntau yam, thiab cov txheej txheem tseem ceeb ntawm tag nrho cov kabmob no tsis yog kev zam. Cov nqi zog ntawm cov khoom, lossis cov ntsig txog calorie, yog qhov sib ntxiv ntawm lub zog uas tso tawm hauv tib neeg lub cev los ntawm cov khoom noj thaum lub sij hawm zom mov. Nws txhais hauv kilocalories (kcal) lossis kilojoules (kJ) uas yog xam rau 100 g.
Qhov nqi zog ntawm cov khoom noj khoom haus
Cov zaub mov muaj pes tsawg leeg xws li cov nqaijrog, carbohydrates thiab cov rog, faib, lawv tso lub zog uas lub cev xav tau. Cov neeg xav tau feem ntau yog qhov feem pua ntawm cov khoom noj khoom haus ntawm cov zaub mov rau tib qhov kev siv nyiaj hauv lub cev. Nws tshwm sim:
- lub ntsiab yog ib qho tsim nyog rau tag nrho cov hauj lwm ntawm tag nrho cov plab hnyuv siab raum;
- Txhawb nqa - tsim nyog rau lub zog ntawm lub cev;
- Ua haujlwm - kev cob qhia lossis lwm yam zog.
Cov zaub mov ntawm ntau yam khoom noj yog txawv. Nws xam tau raws li qhov kev ntsuas no:
1 g roj = 39 kJ (9.3 kcal)
1 g ntawm carbohydrates = 20 kJ (4.7 kcal)
1 g ntawm proteins = 17 kJ (4.1 kcal)
Nws yog los ntawm cov naj npawb ntawm kilojoules thiab kilocalories uas koj tuaj yeem paub cov ntaub ntawv tsim nyog txog lub zog ntawm qhov khoom. Lwm qhov tseem ceeb ntawm kev txiav txim siab txog cov ntsiab lus caloric yog txoj kev uas nws npaj, qhov chaw cia thiab keeb kwm.
Qhov ua txhua hnub rau ib tus txiv neej uas muaj hnub nyoog cuaj caum uas muaj qhov hnyav nruab nrab yog 11,000 kJ (2,600 kcal). Paub txog qhov no thiab cov calorie ntau ntau hauv cov khoom, muaj lub sijhawm los xaiv txoj kev noj haus rau koj tus kheej kom coj tau txoj sia. Cov poj niam xav tau 15% tsawg dua, vim tias muaj roj ntau dua.
Qhov nqi zog ntawm cov khoom noj khoom haus
Cov khoom muaj nqi "negative" zog
Muaj cov khoom uas muaj ib qho hu ua "negative" caloric value . Los ntawm lub sij hawm no yog txhais tau tias qhov ib tug neeg nyob rau hauv kev zom ntawm cov khoom noj khoom siv ntau zog tshaj li tau txais los ntawm nws.
Tab sis qhov no tsis txhais tau hais tias yog koj muaj xws li cov zaub mov hauv koj cov khoom noj, koj tuaj yeem hlawv tag nrho koj cov phaus ntxiv, los yog muab tso nrog cov khoom noj roj, xoom nws cov caloric nqi.
Cov npe khoom muaj "calorie negative":
- Dej qab zib - freshly squeezed juices, tseem mineral dej, ntsuab tshuaj yej tsis muaj suab thaj.
- Txiv hmab txiv ntoo - txhua citrus txiv hmab txiv ntoo, plums, melon, peaches.
- Berries yog currants, blueberries, cranberries.
- Zaub - txiv lws suav, cabbage, carrots, peppers, radish.
- Cov txuj lom yog tag nrho nrog ib qho ntse saj.
- Zaub ntsuab - mint, parsley, lettuce thiab dill.
Kev siv nta:
- Tus nqi txhua txhua hnub yog li 550 gram, nws tuaj yeem ua txiv hmab txiv ntoo lossis zaub.
- Kev tiv thaiv yuav tsum tau kev txhawb nqa los ntawm cov tshiab berries.
- Tsis txhob siv rog rog, hloov lawv cov zaub los yog txiv roj roj.
- Qhov kev noj haus yuav tsum muaj cov proteins thiab cov rog rau qhov haujlwm ua haujlwm ntawm lub cev.
Cov khoom muaj nqi zog
Cov khoom noj muaj ib yam calorie cov ntsiab lus, uas yuav muab faib ua 6 ntau yam:
- Heev loj heev (ntawm 500 txog 900 kcal / 100 grams) - butter, txawv qhob noom xim kasfes, tag nrho cov txiv ntseej, ncuav mog qab zib,
nqaij npuas thiab hnyuv ntxwm. - Loj (los ntawm 200 mus rau 500 kcal / 100 grams) - cov khoom qab zib thiab rog rog, mis nyuj khov, hnyuv ntxwm, nqaij qaib, ntses, qhob cij, qab zib.
- Ntsig (ntawm 100 mus rau 200 kcal / 100 grams) - tsev cheese, nyuj, luav, qe, mackerel.
- Me me (ntawm 30 mus rau 100 kcal / 100 grams) - mis nyuj, hake, txiv hmab txiv ntoo , txiv hmab txiv ntoo, hau qos yaj ywm, zaub tshiab, peas.
- Me me (txog 30 kcal / 100 grams) - cabbage, dib, radish, lettuce, txiv lws suav, nceb.
Yuav kom poob phaus, xyuas kom meej tias cov calorie uas koj haus tau yog tsawg dua koj cov nqi.