Muaj ntau tus ntxhais hla cij los ntawm kev noj haus rau qhov poob phaus, tab sis qhov no tsis tas yuav tsum tau. Rau lovers ntawm ib tug tag nrho-grain los yog bran loaf, muaj ib tug zoo noj haus. Ua ntej, zoo li no cov mov ci tag nrho ntawm txoj kab carbohydrates thiab sai sai satiates, ob zaug, lub cev muaj zog tso tawm ntawm kev noj qab haus huv los ntawm nws, uas txo qab los noj mov thiab kev xav rau qab zib thiab rog. Rau ib lub lim tiam ntawm xws li ib tug noj haus koj yuav poob ceeb thawj los ntawm 2-3 kilograms.
Cov zaub mov noj mov - Kuv yuav siv cov zaub mov twg?
Wholegrain, dub, rye khob cij rau qhov poob - uas xaiv ib qho? Qhov zoo tshaj plaws tag nrho grain, uas yog tsis yog li yooj yim mus nrhiav. Cov mov no muaj tshwj xeeb zoo - nws cuam tshuam rau kev noj qab haus huv ntawm tag nrho cov plab hnyuv tawm thiab tswj kev xav li cas. Tsis tas li, ib thooj muaj tsuas 35-45 calorie ntau ntau.
Qhov tseem ceeb tshaj plaws uas koj cov khoom noj yuav tsum tsis txhob muaj cov ncuav, khob cij dawb, buns. Tab sis cij nrog bran rau poob phaus yog zoo heev thiab muaj peev xwm txawm hloov hlauv tseem grain. Siv ntau yam sib txawv nyob rau hauv kev noj haus thiaj li hais tias saj tsis tau bored.
Mov ci rau qhov hnyav: noj txhua hnub
Yuav kom ua kom yooj yim rau kev tso cai hauv kev tso cai, peb xav kom koj paub koj tus kheej nrog rau cov ntawv qhia zaub mov rau txhua hnub:
- Noj tshais : 2 pieces ntawm tag nrho khob cij nrog ib tug nyias txheej ntawm soy cheese (tofu).
- Qhov thib ob pluas tshais : 1 plhaws ntawm tag nrho cov qhob cij, qab zib thiab qaub kua txiv.
- Noj su : 2 lub khob cij, zaub kua zaub thiab 1/4 nqaij qaib mis.
- Khoom txom ncauj : 1 daim khob cij nrog ib txheej avocado lossis cheese.
- Noj hmo : 2 lub txiv hmab txiv ntoo ntawm lub khob cij, tag nrho cov txiv lws suav, qhwv thiab cucumbers.
Nqaij qaib mis yuav hloov nrog cov roj ntses tsis muaj rog, kua zaub yuav npaj tau los ntawm cov zaub sib txawv, thiab zaub xam lav rau noj hmo yuav qee zaum muab hloov nrog ib lub ncuav ntawm pob kws.
Txawv thiab cov khoom noj txom ncauj ntawm kev noj mov
Xws li cov khoom noj tsis txaus ntseeg muaj ntau yam zoo uas ua rau nws yooj yim thiab yooj yim, tshwj xeeb tshaj yog thaum muab piv rau cov khoom noj khoom haus nyuaj:
- koj tsis tas muab cov roj carbohydrates, uas txhais tau hais tias koj yeej ib txwm muaj zog;
- yuav luag tsis tas noj zaub mov;
- tsis tas yuav suav cov calorie ntau ntau;
- cov khoom yog yooj yim heev, pheej yig thiab pheej yig.
Cov khoom noj muaj peev xwm yuav pom tau ntau tshaj ib lub lim tiam, tab sis ntev tshaj 10 hnub. Qhov kev noj haus no yog kauj, thiab nws yog ntau pab tau siv cov vitamins nyob rau hauv parallel nrog nws. Cov teeb meem kuj yog qhov tseeb uas tsis yog txhua leej txhua tus tuaj yeem noj cov zaub mov noj, vim tias cov qhob nplej tag nrho yog qhov muag nyuaj, tsis yog txhua tus nyiam nws, thiab tseem ceeb tshaj - cov ntawv qhia no yuav haum rau hnub thib ob.