Nrog rau qhov pib ntawm thawj hnub ci tshav ntuj, muaj lub siab xav ua kom koj daim duab zoo tagnrho. Thawj qhov uas ua rau lub siab yog ua kev ua kis las thiab noj dab tsi. Koj yuav tsum pib noj tshais!
Koj noj dab tsi thaum noj tshais thaum poob phaus?
Cov kws kho mob, cov nutritionist insistently hais tias tshais yuav tsum yog! Vim hais tias nyob rau hauv thaum sawv ntxov lub cev yuav tsum tau txais qhov siab tshaj plaws ntawm cov as-ham. Tias nws yuav tsis tau txais thaum sawv ntxov, tas "yuav noj" los ntawm pluas noj hauv ib pluas hmo los yog rau ib qho hmo.
Muaj ob peb txoj cai uas tau ua los ntawm txhua tus neeg uas poob phaus:
- Ib qho zoo tshaj pluas tshais rau qhov hnyav yuav tsum yog thaum ntxov, uas yog, tus neeg tsim tsa thaum ntxov, qhov kev vam meej nws yuav ua raws li lub hom phiaj npaj tseg.
- Cov khoom noj yuav tsum tau chewed kom huv si. Qhov no txhawb cov plab zom zom sai thiab kev faib khoom noj los ntawm lub cev.
- Koj yuav tsum muaj peev xwm ua haujlwm sib txuas ua ke. Rau pluas tshais, koj tsis tas noj zaub mov nrog cov rog.
Noj tshais noj tshais rau qhov hnyav
Cov zaub thiab txiv hmab txiv ntoo, thiab cov txiv hmab txiv ntoo, txiv hmab txiv ntoo thiab cov khoom ua qaub-yuav tau pib lub sijhawm zoo rau txhua hnub. Lawv muaj calorie ntau ntau, tab sis lawv muaj cov vitamins txaus, cov zaub mov thiab fiber. Yog li ntawd, ib tug neeg uas noj tau noj tshais xws li tshais yuav tau txais kev xav ntawm satiety ntev.
Noj tshais rau pluag tshais
- Txiv hmab txiv ntoo - txiv tsawb, citrus (grapefruits, oranges, tangerines), pomegranate, txiv hmab, kiwi, txiv apples - yuav saturate lub cev nrog cov vitamins thiab cov as-ham.
- Ntuj qis roj yogurt, nplua nuj nyob rau hauv cov kabmob tseem ceeb, yuav hloov cov kev tiv thaiv ntawm lub cev.
- Grain cereals los yog muesli yuav muab khoom noj nrog cov txiv hmab txiv ntoo thiab fiber ntau, tab sis yuav tsis pub muaj calorie ntau ntau.
- Berries (nyob rau hauv ib daim ntawv) muaj antioxidants. Ua ntej tshaj, lawv xav tau kom muaj kev zoo nkauj.
- Whole-wheat bread yuav yog ib qho zoo rau lwm qhov mov ci
- Qe (nyiam dua hau) yuav tsum muaj protein ntau. Txhawb nqa mus rau qhov ntev persistence ntawm satiety.