Cov khoom noj uas hnyav nce yog dab tsi? Daim ntawv teev cov khoom noj hnyav

Kev hnyavTxawm hais tias nws yog qhov tsim nyog rau cov neeg uas nyias nyias, nws yuav luag zoo li npau suav phem rau cov neeg uas tawm tsam nrog lawv qhov hnyav dhau. 

Muaj ntau qhov laj thawj rau qhov hnyav nce. Ib qho laj thawj loj tshaj plaws yog noj cov zaub mov uas muaj calorie ntau ntau. Qee cov khoom noj muaj roj, qab zib, thiab ntsev. Cov zaub mov no kuj tau ua tiav thiab muab piv rau lwm tus. "cov khoom noj ceev ceev ceev" yog npe.

zoo "Dab tsi yog cov khoom noj uas ua rau koj hnyav", qhia cov zaub mov no "Daim ntawv teev cov khoom noj hnyav" Puas muaj? "Cov khoom noj ceev tshaj plaws thiab hnyav tshaj plaws"Yog koj hais tias kuv xav paub, koj nyob ntawm qhov chaw nyob..

Tam sim no rau koj  "Cov npe ntawm cov khoom noj thiab dej qab zib tau yooj yim" Kuv yuav muab dab tsi?

Khoom noj khoom haus thiab dej haus zoo tshaj plaws 

• dej qab zib

Cov dej qab zib qab zib tsis muaj cov as-ham, yog li thaum koj haus lawv, koj tau txais calorie ntau ntau. Hauv lwm lo lus, koj noj cov calorie ntau ntau yam tsis tau noj cov vitamins thiab minerals, uas tsis muaj txiaj ntsig rau koj lub cev, tab sis kuj ua rau koj hnyav nrog nws cov ntsiab lus calorie ntau ntau.

Cov kev tshawb fawb pom tau tias cov neeg haus dej qab zib ntau dua yuav nce qhov hnyav. Haus dej qab zib kuj yog mob ntshav qab zib hom 2Nws kuj ua rau muaj kev pheej hmoo ntawm kab mob plawv thiab mob qog noj ntshav.

• Kas fes nrog qab zib

kas fes Nws yog ib qho dej haus zoo heev. Txawm li cas los xij, kas fes sweetened nrog qab zib los yog syrup muaj cov suab thaj ntau npaum li lub kaus poom. Nws kuj ua rau muaj qhov tsis zoo rau kev noj qab haus huv, xws li qhov loj ntawm lub duav ncig. 

• Mis nyuj khov

ua lag luam ice creamFeem ntau ntawm lawv muaj cov suab thaj thiab rog ntau. Yog li ntawd ice cream "ceev ceev cov khoom noj"suav los ntawm. Yog tias koj hais tias koj tsis tuaj yeem tso dej khov, noj ib zaug thiab xaiv cov uas muaj tsawg dua 15 grams qab zib rau ib qho kev noj qab haus huv. 

• Noj pizza

Takeaway pizzas los ntawm kev ua lag luam lossis pizzas noj ntawm cov khw noj mov ceev ceev yog cov khoom noj txom ncauj nrov tshaj plaws, tshwj xeeb tshaj yog cov tub ntxhais hluas thiab menyuam yaus. Ntxiv nrog rau kev noj qab haus huv, nws kuj tseem muaj roj, ua kom zoo carbohydrates thiab calories, yog li "cov khoom noj uas ua rau koj hnyav tshaj plaws"los ntawm Yog tias koj nyiam pizza, ua rau koj tus kheej hauv tsev.

• Pastries

Pastries xws li ncuav qab zib, ncuav qab zib thiab pies muaj ntau cov suab thaj, refined hmoov thiab roj. Nws muaj calorie ntau ntau thiab "feem ntau cov khoom noj hnyav nce"yog los ntawm. 

• qhob cij dawb

Cov qhob cij dawb yog cov khoom noj uas zoo heev thiab muaj suab thaj. glycemic Performance index Nws nce ntshav qab zib vim nws siab.

Raws li ib txoj kev tshawb fawb, noj ob daim ntawm qhob cij dawb ib hnub ua rau muaj 40% ntau dua qhov kev pheej hmoo ntawm qhov hnyav.

Koj tuaj yeem pom ntau hom khob cij uas tuaj yeem ua lwm txoj hauv kev rau cov khob cij dawb hauv cov khoom noj khoom haus lossis cov khw. Rye qhob cij, qhob cij whole wheat, bran bread yog ib co... 

• Fabkis fries thiab qos yaj ywm chips

Fabkis fries thiab chips yog khoom noj txom ncauj nyiam los ntawm cov neeg ntawm txhua lub hnub nyoog. Qhov nruab nrab, 139 grams ntawm french fries muaj 427 calories, ua rau nws muaj calorie ntau ntau. 

Roj thiab ntsev cov ntsiab lus ua rau muaj kev pheej hmoo ntawm overeating. Thaum cov kua ntses uas muaj calorie ntau ntau xws li ketchup ntxiv, koj tuaj yeem suav pes tsawg calories ib qho khoom noj.

Zoo li french fries, qos yaj ywm chips muaj roj, carbohydrates, thiab ntsev. cov khoom noj hnyav los ua ntej. Boiling los yog ua noj qos yaj ywm muaj kev noj qab haus huv ntau dua. 

• Txiv laum huab xeeb

Muag hauv hub hauv khw txiv laum huab xeeb; nws muaj qab zib, hydrogenated zaub roj thiab ib tug loj npaum li cas ntawm ntsev; Qhov no yog ib qho qhia tias nws tsis noj qab nyob zoo. Nws kuj tseem muaj calorie ntau ntau thiab ua rau overeating. Cov txiv laum huab xeeb hauv tsev yog qhov zoo tshaj plaws.

• Chocolate mis nyuj

Tsaus chocolateNws muaj ntau yam txiaj ntsig, xws li lub plawv noj qab haus huv thiab tiv thaiv lub hlwb ua haujlwm. Mis thiab dawb chocolate ntau yam muaj suab thaj thiab rog ntau dua li cov chocolate tsaus. Zoo li lwm yam khoom noj txom ncauj, nws yooj yim heev rau noj thiab qab. Overeating ua rau hnyav nce.

• Kua txiv

Kua txiv Nws feem ntau pom tias yog kev xaiv noj qab haus huv tshaj cov dej qab zib carbonated thiab dej qab zib. Tab sis feem ntau hom muaj ntau npaum li qab zib li dej qab zib. Tsis tas li ntawd, fiber ntau thiab lwm yam khoom noj muaj nyob hauv cov txiv hmab txiv ntoo nws tus kheej tsis tuaj yeem nyob hauv cov kua txiv hmab txiv ntoo.

Kev haus cov kua txiv ntau dhau yuav ua rau muaj kev rog rog, tshwj xeeb tshaj yog rau cov menyuam yaus. Noj txiv hmab txiv ntoo nws tus kheej yog noj qab haus huv.

• Lwm cov zaub mov tiav

Npaj pluas mov yog lub ntsiab culprit ntawm qhov hnyav nce. Qee hom zaub mov ua tiav muaj calorie ntau ntau, tab sis tsis muaj zaub mov muaj nqis. Noj tsawg lossis tsis noj cov zaub mov ua tiav tiv thaiv kom tsis txhob muaj calorie ntau ntau. 

• Quav dej cawv

Cov dej cawv muaj txog 7 calories ib gram thiab ua rau lub cev hnyav nce, tshwj xeeb tshaj yog ua rau lub plab hnyav.

Tsis tas li ntawd, cawv tsis muaj zaub mov muaj txiaj ntsig thiab muaj kev phom sij rau kev noj qab haus huv. Interestingly, cov neeg uas haus cawv haus ntau cov zaub mov tsis zoo nrog rau cov dej cawv. Noj cov zaub mov uas muaj rog thiab ua tiav nrog rau cawv ua rau qhov hnyav nce ntxiv.

Cov Khoom Noj yuag poob yog dab tsi?

Txij li thaum peb pib ua ib daim ntawv teev npe, cia peb tsis dhau yam tsis tau hais txog cov khoom noj uas pab kom poob phaus.

Txhawm rau kom poob phaus, koj yuav tsum tau noj cov zaub mov muaj txiaj ntsig zoo. Koj txhais li cas cov khoom noj khoom haus-dense? Cov no yog cov khoom noj uas muaj calorie tsawg tab sis muaj cov vitamins thiab minerals. protein thiab cov khoom noj uas muaj fiber ntau kuj pab kom poob phaus.

Nov yog cov khoom noj uas muaj cov khoom noj muaj txiaj ntsig, nplua nuj nyob hauv cov protein thiab fiber ntau los pab kom poob phaus…

• qe

qeNws yog ib qho khoom noj uas yuav pab kom poob phaus, tshwj xeeb tshaj yog thaum noj tshais. 

Cov kev tshawb fawb pom tseeb tias cov neeg noj qe rau pluas tshais noj tsawg dua ntawm lwm cov pluas noj ntawm ib hnub. Nws txawm txo cov ntshav qab zib, nce insulin rhiab heev thiab yog cov tshuaj hormones tshaib plab. ghrelin tshuaj hormonesNws hais tias nws tau txo nws qib.

• Rolled oats

ib lub tais ib hnub Rolled oats Pib nrog yuav pab koj poob phaus. Nws tau txiav txim siab tias cov neeg uas noj oat-based noj tshais cereal rau pluas tshais ua rau lawv satiety thiab noj tsawg dua ntawm lwm cov pluas noj ntawm ib hnub.

Txawm hais tias ob qho tib si muaj cov calories tib yam, oatmeal muaj protein ntau thiab fiber ntau dua li cov khoom noj uas muaj cov nplej, thiab tseem muaj suab thaj tsawg.

• mem tes

taum, nqaij qaib, lentils ve taum mog Cov pab pawg legume, uas muaj cov khoom noj xws li, muab satiety nrog rau cov protein thiab fiber ntau. Nws muaj cov fiber ntau soluble, uas tuaj yeem ua rau qeeb digestion thiab nqus. 

• Ceev

Ceevmuaj cov protein thiab fiber ntau, uas muaj txiaj ntsig zoo rau lub cev hnyav. Nws kuj muaj cov rog noj qab haus huv thiab lwm yam khoom noj muaj txiaj ntsig. 

Txawm li cas los xij, nws yuav tsum nco ntsoov tias cov txiv ntoo yog cov khoom noj muaj zog thiab lawv cov calorie ntau ntau. Rau qhov no, xyuam xim rau qhov feem, tsis txhob overeat.

• avocado

avocadoCov txiv hmab txiv ntoo uas muab fiber ntau thiab cov rog muaj txiaj ntsig, ntawm ntau lwm cov as-ham. Nws kuj pab kom poob phaus. Cov kev tshawb fawb uas tau sim qhov no tau txiav txim siab tias cov neeg uas noj avocados yog leaner dua cov uas tsis. Qhov tseeb, qhov kev pheej hmoo ntawm metabolic syndrome tau qis dua.

Avocados kuj yog cov txiv hmab txiv ntoo uas muaj calorie ntau ntau. Yog li ntawd, koj yuav tsum tsis txhob overdo nws.

• Txiv Hmab Txiv Ntoo

Fiber pab kom poob phaus, thiab txiv hmab txiv ntoo yog cov khoom noj muaj fiber ntau. Nws tuaj yeem noj tau los ntawm kev ntxiv cov txiv hmab txiv ntoo rau cov khoom noj xws li oatmeal, yogurt lossis zaub xam lav.

• zaub cruciferous

zaub cob pob, pob zaub paj, zaub qhwv ve Zaub pob qe Cruciferous zaub xws li zaub cruciferous tsis muaj zog vim lawv cov ntsiab lus fiber ntau.

• Qaib mis

Txawm hais tias nqaij muaj calorie ntau ntau, qaib mis Muab cov protein thiab cov rog zoo. Yog li ntawd, nws yog ib qho khoom noj zoo tshaj plaws kom poob phaus. 

• Pisces

PiscesNws yog ib qho khoom noj zoo heev rau kev poob phaus. Nws muaj omega 3 fatty acids, nplua nuj nyob rau hauv protein thiab noj qab haus huv cov as-ham.