Cov khoom noj zoo tshaj plaws rau qhov hnyav yog lub teeb, cov khoom noj tshiab uas tsis tsuas muaj calorie tsawg tsawg xwb, tab sis kuj muaj ntau cov khoom tseem ceeb rau lub cev. Peb yuav xav txog cov khoom noj khoom haus rau qhov hnyav li cas.
- Peking cabbage, nplooj zaub thiab zaub nyoos . Pawg no muaj xws li txhua hom zaub qhwv, nplooj zaub nyoos los ntawm "iceberg" mus rau lub rucola. Cov ntsiab lus ntawm cov khoom no yog qis dua uas lub cev yuav tsum siv zog ntau ntxiv ntawm kev zom lawv li nws tau nrog lawv. Cov no yog cov khoom hu ua nrog cov khoom noj tsis zoo. Yog tias lawv tsim kom muaj 50% ntawm txhua pluas noj, koj tuaj yeem poob phaus.
- Tsis txhob ua zaub ua kom yuag . Pawg no suav nrog cucumbers, txiv lws suav, Bulgarian kua txob, zucchini, zucchini, eggplant, dos. Lawv muaj cov ntsev tsawg tsawg thiab yog lub tais zoo tagnrho rau cov zaub mov nqaij. Qhov no yog ib qho zaub mov zoo heev rau qhov hnyav, uas tsis tsuas yog txo tag nrho cov ntsiab lus caloric cov zaub mov, tab sis kuj saturates lub cev nrog cov tshuaj muaj txiaj ntsig.
- Khoom siv mis nyuj muaj roj tsawg . Cov khoom noj khoom haus yog nplua nuj protein ntau thiab cov calcium uas, thiab ob qho tib si ntawm cov ntsiab lus no tseem ceeb heev rau poob phaus. Tshwj xeeb mloog yuav tsum tau them rau tsev cheese, kefir, tsawg-rog cij. Qhov no yog ib qho yooj yim thiab noj zaub mov zoo rau qhov poob phaus, uas tuaj yeem hloov khoom noj.
- Qes roj tsawg hom nqaij, nqaij qaib thiab ntses, zoo li qe . Qhov no yog nqaij nyug, nqaij nyug, luav, qaib cov txwv, qaib mis, kua ntses liab, liab qab. Nws yog khoom noj khoom haus zoo tshaj plaws rau ob peb - kev poob phaus nws yog qhov tseem ceeb los xaiv cov kev ua noj ua haus uas tsis koom nrog cov roj.
- Kasha los ntawm whole grains (tsis yog cereal!). Qhov no yog buckwheat , xim av txhuv, oatmeal, pearl barley. Lawv qee zaum siv rau kev noj tshais, yog li ntawd lub cev tau txais nws feem ntawm txoj kab carbohydrates.
Los ntawm cov khoom ntawm no, nws yooj yim los ua ib txoj cai thiab nplua cov zaub mov uas yuav cia koj noj txoj cai thiab tsis muaj teeb meem nrog zaub mov noj.