Zoo siab txais tos Tags Calories

Tag: calories

Ua Cov Khoom Noj Tsis Zoo Calorie Exist Fact vs Fiction

los ntawm
Med Doc
-

Paub txog qhov tseem ceeb ntawm qhov kev pab caloric yog ib qho ntawm feem ntau cov tib neeg uas tab tom nrhiav hloov lawv qhov hnyav, seb puas poob lossis nce.

hav zoov calorie ntau ntau sawv cev rau ib qho kev ntsuas ntawm lub zog muaj nyob rau hauv cov zaub mov los yog khaws cia rau hauv lub cev nqaij daim tawv.

Cov lus pom zoo rau kev poob phaus suav nrog txo qis calorie kom tsawg lossis nce kev siv zog los ntawm kev ua si lub cev.

Qee cov khoom noj tau dhau los ua neeg nyiam noj zaub mov poob vim lawv lub koob npe nrov rau " calories tsis zoo", uas txhais tau hais tias lawv cov kev siv tau ua rau kev siv hluav taws xob.

Kab lus no piav qhia txog yam koj yuav tsum paub txog cov zaub mov tsis zoo calorie, suav nrog seb lawv puas tuaj yeem pab koj poob phaus.

infosante24.com

Cov zaub mov muab koj lub cev nrog ntau yam khoom noj, suav nrog peb pawg tseem ceeb uas faib lub zog hauv cov calories: carbohydrates, rog, thiab protein.

Koj lub cev yuav tsum siv lub zog los zom thiab ua txhua yam khoom noj uas koj noj. Lub zog xav tau sib txawv nyob ntawm cov khoom noj (1).

Lo lus "khoom noj tsis zoo calorie" feem ntau yog hais txog cov khoom noj uas ntseeg tau tias noj, zom, thiab ua cov calories ntau dua li nws muaj thiab muab rau koj lub cev.

Yog tias muaj cov khoom noj no, koj tuaj yeem txo qhov hnyav los ntawm kev noj lawv, vim tias koj yuav noj ntau calorie ntau ntau los noj thiab zom lawv dua li cov calories ntau.

Kuj nyeem:

7 Cov Khoom Qab Zib Qis Peb Nyiam

Khoom noj khoom haus

hav zoov cov zaub mov tsis zoo calorie feem ntau yog txiv hmab txiv ntoo thiab zaub nplua nuj nyob rau hauv dej.

Qee qhov piv txwv tshwj xeeb suav nrog:

  • Celery: 14 calories ib khob (100 grams), 95% dej (2)
  • Carrots: 52 calories ib khob (130 grams), 88% dej (3)
  • Zaub xam lav: 5 calories ib khob (35 grams), 95% dej (4)
  • Zaub cob pob: 31 calories ib khob (90 grams), 89% dej (5)
  • Grapefruit: 69 calories ib khob (230 grams), 92% dej (6)
  • Txiv lws suav: 32 calories ib khob (180 grams), 94% dej (7)
  • Cucumbers: 8 calories ib khob (50 grams), 95% dej (8)
  • Txiv lws suav: 46 calories ib khob (150 grams), 91% dej (9)
  • Kua txiv: 53 calories ib khob (110 grams), 86% dej (10)

Lwm cov txiv hmab txiv ntoo thiab zaub zoo sib xws, xws li txiv qaub, zaub qhwv, berries lossis zucchini, kuj suav nrog hauv cov npe no.

Txij li txhua yam ntawm cov zaub mov no muaj calorie ntau ntau, lo lus nug yuav ua li cas koj lub cev siv calorie ntau ntau los ua cov zaub mov no dua li cov zaub mov muaj.

Résumé Khoom noj rau calories tsis zoo Thaj xav tau ntau lub zog los zom thiab ua haujlwm ntau dua li lawv tau muab rau koj lub cev. Txiv hmab txiv ntoo thiab zaub uas muaj dej ntau thiab calorie tsawg yog feem ntau ua lag luam li calories tsis zoo.

Tsis muaj cov zaub mov tsis zoo calorie tsis zoo

Nws yog qhov tseeb tias feem ntau ntawm cov khoom noj no muaj txiaj ntsig zoo, tab sis nws tsis zoo li tias ib qho ntawm lawv tsis muaj calorie ntau ntau.

Txhua tus ntawm lawv muaj calorie ntau ntau, thiab tsis muaj pov thawj tias lawv xav tau ntau lub zog noj, zom thiab ua haujlwm ntau dua li qhov lawv muab.

Calories siv los zom zaub mov

Qee tus neeg xav tias lub zog siv thaum zom tuaj yeem ua rau cov ntsiab lus tsis zoo calorie ntawm cov zaub mov.

Qhov tsawg kawg ntawm kev tshawb fawb tau pom tias zom cov pos hniav nce lub zog siv los ntawm koj lub cev los ntawm 11 calories. par huv (11).

Yog li ntawd, lub zog koj siv ob peb feeb zom celery lossis lwm yam khoom noj yog tej zaum me me thiab tsis tseem ceeb.

Calories siv los zom cov zaub mov

Nws yog qhov tseeb tias koj lub cev siv calories los ua zaub mov, tab sis cov calories uas siv tsawg dua cov calories uas muab los ntawm cov zaub mov (12).

Qhov tseeb, tus nqi ntawm lub zog koj lub cev siv los ua zaub mov feem ntau yog piav raws li feem pua ​​​​ntawm cov calories uas koj noj thiab kwv yees sib cais rau carbohydrates, rog thiab protein.

Piv txwv li, lub zog siv los ua zaub mov sawv cev kwv yees li 5 mus rau 10% ntawm cov calories hauv cov zaub mov rau carbohydrates, 0 mus rau 5% rog, thiab 20 mus rau 30% rau cov protein (1).

Feem ntau hu ua zaub mov noj qab haus huv calories tsis zoo yog tsim los ntawm cov dej thiab carbohydrates, nrog cov roj tsawg lossis cov protein.

Nws tsis zoo li lub zog siv los zom cov zaub mov no siab dua li lwm cov khoom noj carbohydrate, txawm tias qhov no tsis tau kawm tshwj xeeb.

Yuav ua li cas yog cov khoom xoom-calorie?

Zoo ib yam li cov zaub mov tsis zoo calorie, cov khoom tsis muaj calorie tsawg - xws li dej txias - feem ntau pom tias ua kom cov metabolism.

Qee qhov kev tshawb fawb txhawb nqa me me hauv cov metabolism hauv lub sijhawm luv luv tom qab haus dej txias.

Txawm li cas los xij, qhov nce ntxiv yog tsawg, xws li nyob ib ncig ntawm 3 mus rau 24 calories ib teev (13, 14, 15).

Zoo ib yam li zom, haus dej txias siv qee cov calories. Txawm li cas los xij, cov teebmeem me me no yuav tsis ua rau muaj calorie ntau ntau uas koj lub cev hlawv.

Résumé Txawm hais tias qee cov calories yog siv los zom, zom, thiab ua zaub mov, nws yuav yog ib feem ntawm cov calories uas nws muab, txawm tias cov khoom noj uas muaj calories tsis zoo. Kev haus dej txias yuav ua rau muaj kev siv zog me me hauv lub sijhawm luv luv.

Muaj ntau cov khoom noj khoom haus-dense, tsawg-calorie khoom noj

Txawm hais tias cov zaub mov tsis zoo calorie tej zaum yuav tsis muaj, ntau cov khoom noj uas feem ntau touted li cov zaub mov tsis zoo calorie tseem muaj txiaj ntsig zoo.

Tsis tas li ntawd, vim tias lawv cov calories tsawg thiab dej cov ntsiab lus, koj tuaj yeem noj ntau qhov ntim ntawm cov zaub mov no yam tsis tas siv calorie ntau ntau.

Ntxiv nrog rau cov khoom noj uas tau teev ua ntej hauv tsab xov xwm no, ntawm no yog qee cov khoom noj muaj txiaj ntsig, cov txiv hmab txiv ntoo uas muaj calorie tsawg thiab zaub:

  • Kale: Muaj tsuas yog 7 calories ib khob (20 grams), tab sis muaj cov vitamins A, K, thiab C, nrog rau ntau cov zaub mov (16, 17).
  • Blueberries: Muaj 84 calories ib khob (150 grams) thiab yog ib qhov zoo ntawm cov vitamins C thiab K, nrog rau cov ntxhia manganese (18).
  • Qos yaj ywm: Muaj 58 calories ib khob (75 grams) thiab yog ib qhov zoo ntawm cov poov tshuaj thiab vitamins B6 thiab C (19, 20).
  • Raspberries: Muaj 64 calories ib khob (125 grams) thiab yog ib qhov zoo ntawm vitamin C thiab manganese (21).
  • Zaub ntsuab: Zoo li kale, tsuas muaj 7 calories ib khob (30 grams) nrog cov vitamins K thiab A, ntxiv rau ntau lwm cov vitamins thiab minerals (22).

Thaum nws los txog rau cov khoom noj muaj protein, ntawm no yog qee cov calories tsawg, cov khoom noj uas tsis tshua muaj:

  • Salmon: Muaj 121 calories thiab 17 grams protein ib 85-gram pab thiab muaj omega-3 fatty acids thiab vitamins (23).
  • Qaib mis: Muaj 110 calories thiab 22 grams protein ib 3-ounce (85-gram) pab (24).
  • Plain Greek yogurt: Qhov ntau yam tsis muaj rog muaj 100 calories thiab 16 grams protein ib 170-gram (25-ounce) pab.
  • Tag nrho cov qe: Muaj 78 calories thiab 6 grams protein ib qe, nrog rau ntau cov vitamins, minerals thiab unsaturated fat (26).
  • Nqaij npuas fillet: Muaj 91 calories thiab 15 grams protein ib 85-gram pab, ntxiv rau B vitamins thiab minerals (27).

Noj qab nyob zoo cov rog muaj nyob rau hauv ntau qhov chaw ntawm cov protein saum toj no, nrog rau ntau lwm yam khoom noj thiab roj.

Txij li thaum rog muaj calorie ntau ntau ib gram dua li cov protein thiab carbohydrates, ntau cov rog noj qab haus huv tsis muaj calorie ntau npaum li cov zaub mov carbohydrate thiab protein ntau saum toj no. Txawm li cas los xij, cov rog yog ib feem tseem ceeb ntawm kev noj qab haus huv (28).

Résumé Txawm hais tias tsis muaj calorie ntau ntau, ntau cov txiv hmab txiv ntoo thiab zaub muaj calories tsawg thiab muaj cov as-ham. Kuj tseem muaj ntau yam khoom noj uas tsis muaj calorie tsawg uas tau ntim nrog lwm cov khoom noj.

Npaj rau cov khoom noj khoom haus-dense tag nrho

Kev noj zaub mov uas suav nrog ntau yam khoom noj muaj txiaj ntsig zoo tag nrho yog qhov zoo rau kev poob phaus thiab kev noj qab haus huv tag nrho (29, 30).

Tag nrho cov khoom noj muaj ntau qhov zoo dua li cov khoom noj ua tiav.

Tag nrho cov zaub mov feem ntau muaj ntau yam ntawm cov vitamins, minerals, thiab lwm yam muaj txiaj ntsig zoo dua li cov khoom noj ua tiav (29).

Cov zaub mov no tuaj yeem pab koj ua neej nyob ntev, noj qab nyob zoo (31, 32).

Tsis tas li ntawd, koj lub cev yuav siv tau ntau calories ntau dua li cov khoom noj uas ua tiav los zom cov zaub mov tag nrho.

Ib txoj kev tshawb nrhiav pom tias 20% ntawm cov calories hauv ib pluas noj tag tau siv los zom thiab ua cov pluas noj, piv rau tsuas yog 10% rau pluas noj (33).

Nws yog ib qho tseem ceeb uas yuav tsum nco ntsoov tias koj tuaj yeem hla ntau lwm yam khoom noj uas muab cov khoom noj tseem ceeb rau koj los ntawm kev tsom mus rau cov npe xaiv cov khoom noj uas tsis zoo calorie.

Piv txwv li, cov zaub mov ntawm cov npe tsis zoo calorie feem ntau tsis muaj cov protein lossis rog, ob qho tib si tseem ceeb rau koj txoj kev noj qab haus huv.

Ntxiv rau, cov khoom noj tshwj xeeb uas tau teev tseg hauv tsab xov xwm no tsuas yog ib qho ntawm cov khoom noj qab zib, cov calories tsawg uas koj tuaj yeem txaus siab ua ib feem ntawm kev noj zaub mov zoo.

Résumé Tsis txhob tsom mus rau ib daim ntawv teev cov khoom noj uas tsis zoo-calorie, nws yog qhov zoo tshaj plaws los qhia txog kev noj ntau yam khoom noj uas muaj txiaj ntsig zoo uas tuaj yeem pab txhawb koj txoj kev noj qab haus huv tag nrho, suav nrog cov khoom noj uas txhawb nqa qhov hnyav.

Qhov kawg tshwm sim

Cov zaub mov tsis zoo calorie noj ntau calorie ntau ntau los noj, zom thiab ua haujlwm ntau dua li lawv muab rau koj lub cev.

Cov no feem ntau tsis tshua muaj calorie ntau ntau, zaub thiab txiv hmab txiv ntoo.

Txawm li cas los xij, nws tsis zoo li tias ib qho ntawm cov khoom noj no yog calorie tsis zoo, txawm hais tias lawv tuaj yeem yog ib feem ntawm kev noj qab haus huv thiab noj qab haus huv.

Tsis yog tsom rau cov khoom noj tshwj xeeb uas yuav tsum ua rau koj lub cev hlawv ntau calories ntau dua li nws siv, sim txaus siab rau ntau yam khoom noj khoom haus zoo dua.

11 Noj qab haus huv, muaj calorie ntau ntau cov txiv hmab txiv ntoo los pab koj nce qhov hnyav

los ntawm
Alice Garnier
-

Rau qee tus neeg, nce qhov hnyav lossis tsim cov leeg yuav nyuaj.

Txawm hais tias txiv hmab txiv ntoo tsis yog thawj pawg zaub mov uas los rau hauv siab thaum sim nce qhov hnyav, ntau hom txiv hmab txiv ntoo tuaj yeem muab cov calories ntxiv uas koj lub cev xav tau kom nce qhov hnyav.

Ntxiv rau, lawv muaj cov vitamins thiab minerals tseem ceeb los pab txhawb koj txoj kev noj qab haus huv.

Nov yog 11 cov txiv hmab txiv ntoo noj qab haus huv, muaj calorie ntau ntau uas tuaj yeem pab koj nce qhov hnyav.


Txiv hmab txiv ntoo tshiab

Txawm hais tias feem ntau cov txiv hmab txiv ntoo muaj calorie tsawg, ntau yam tuaj yeem pab koj nce qhov hnyav vim lawv cov carbohydrates ntau dua lossis cov ntsiab lus rog.

Nov yog 4 txiv hmab txiv ntoo tshiab uas tuaj yeem pab koj nce qhov hnyav.

1. Txiv tsawb

yog qhov kev xaiv zoo yog tias koj tab tom nrhiav kom nce qhov hnyav.

Lawv tsis yog tsuas yog khoom noj khoom haus xwb, tab sis kuj yog qhov zoo ntawm carbohydrates thiab calories.

Txiv tsawb nruab nrab (118 grams) muaj cov as-ham hauv qab no ():

  • Calories: 105
  • Cov protein: 1g ua
  • Rog: 0,4 grams
  • Crab: 27 grams
  • Fiber ntau: 3 grams
  • Vitamin B6: 26% ntawm Tus Nqi Txhua Hnub (DV)
  • Manganese: 13% ntawm DV

Tsis tas li ntawd, txiv tsawb muaj ntau lwm yam micronutrients. , tshwj xeeb, muaj cov hmoov txhuv nplej siab resistant, uas dhau los ntawm koj lub plab zom mov undigested. Kev tshawb fawb tau txuas cov hmoov txhuv nplej siab rau kev noj qab haus huv zoo dua ().

Txiv tsawb yog ib qho khoom noj txom ncauj yooj yim thiab tuaj yeem muab ntxiv rau oatmeal lossis smoothies ua nrog lwm cov khoom xyaw uas muaj calorie ntau ntau, xws li txiv ntseej butter lossis yogurt muaj roj ntau los pab koj nce qhov hnyav.

2. Cov kws lij choj

khav theeb qhov khoom noj khoom haus zoo tshaj plaws. Ntxiv rau, lawv muaj calorie ntau ntau thiab cov rog noj qab haus huv, ua rau lawv xaiv zoo rau cov neeg xav nce qhov hnyav.

Ib nrab ntawm avocado nruab nrab (100 grams) muaj cov as-ham hauv qab no ():

  • Calories: 161
  • Cov protein: 2 grams
  • Rog: 15 grams
  • Crab: 8,6 grams
  • Fiber ntau: 7 grams
  • Vitamin K: 17,5% ntawm DV
  • Folate: 21% ntawm DV

Avocados kuj nplua nuj nyob rau hauv ntau lwm yam micronutrients, xws li poov tshuaj thiab vitamins K, C, B5 (pantothenic acid), thiab B6 (pyridoxine) ().

Ntxiv rau, lawv muaj ntau yam zoo kawg thiab tuaj yeem ua tau. Sim ntxiv rau cov kua zaub thiab zaub xam lav los yog siv lawv li kev sib kis nrog cov protein ntau xws li qe.

3. Txiv maj phaub nqaij

yog ntau yam txiv hmab txiv ntoo uas tau txais koob meej rau nws cov txiaj ntsig kev noj qab haus huv ntau. Nws kuj yog ib qho zoo heev ntawm cov calories, vim nws muaj rog thiab nruab nrab hauv carbohydrates.

Ib 28-gram (1-ounce) kev noj cov txiv maj phaub nqaij muab cov as-ham hauv qab no ():

  • Calories: 99
  • Cov protein: 1g ua
  • Rog: 9,4 grams
  • Crab: 4,3 grams
  • Fiber ntau: 2,5 grams
  • Manganese: 17% ntawm DV
  • Selenium: 5% ntawm DV

Txiv maj phaub nqaij kuj tseem muaj ntau cov zaub mov tseem ceeb, suav nrog phosphorus thiab tooj liab.

Qhov zoo tshaj plaws, nws tuaj yeem txaus siab rau ntau txoj hauv kev. Sim sprinkling txiv maj phaub roj ntawm cov txiv hmab txiv ntoo nyias, ntxiv rau do-fries, los yog sib tov rau hauv cov kua zaub thiab smoothies kom nce calorie ntsiab lus ntawm koj cov zaub mov thiab khoom noj txom ncauj.

4. Txiv nkhaus taw

Mango yog cov txiv hmab txiv ntoo qab thiab qab zib uas muaj cov khoom noj muaj txiaj ntsig zoo.

Zoo li txiv tsawb, lawv yog qhov zoo ntawm calories, feem ntau yog carbohydrates.

Ib khob (165 grams) ntawm txiv nkhaus taw muab cov as-ham hauv qab no ():

  • Calories: 99
  • Cov protein: 1,4 grams
  • Rog: 0,6 grams
  • Crab: 25 grams
  • Fiber ntau: 3 grams
  • Vitamin C: 67% ntawm DV
  • Folate: 18% VQ

Tsis tas li ntawd, txiv nkhaus taw yog qhov zoo ntawm tooj liab, ntau cov vitamins B, thiab cov vitamins A thiab E.

Mango yog qab ntawm nws tus kheej, tab sis kuj yog ib qho zoo ntxiv rau smoothies, salsas thiab lub caij ntuj sov zaub xam lav. Sim ua khub txiv nkhaus taw tshiab nrog cov khoom xyaw uas muaj calorie ntau dua li txiv maj phaub yog tias koj lub hom phiaj yog kom hnyav.

txoj kev

Qee cov txiv hmab txiv ntoo tshiab, xws li avocado thiab txiv maj phaub, yog qhov zoo ntawm cov rog zoo, uas tuaj yeem pab koj nce qhov hnyav. Txiv tsawb thiab txiv nkhaus taw yog siab hauv carbohydrates thiab calories.

Dried txiv ntoo

Cov txiv hmab txiv ntoo qhuav yog cov txiv hmab txiv ntoo uas muaj yuav luag tag nrho lawv cov dej ntsiab lus tshem tawm los ntawm ntau txoj kev ziab.

Dab tsi yog sab laug yog cov khoom noj txom ncauj uas muaj zog uas, txawm tias nws qhov me me, muaj txiaj ntsig zoo heev. Piv nrog rau cov txiv hmab txiv ntoo tshiab, cov txiv hmab txiv ntoo qhuav muaj qhov zoo sib xws ntawm cov micronutrients thiab tej zaum yuav yooj yim dua thiab tsis tshua muaj ().

Vim hais tias cov txiv hmab txiv ntoo qhuav muaj lub zog siab, lawv zoo heev rau cov neeg uas xav kom hnyav. Txawm li cas los xij, lawv muaj cov suab thaj ntau, yog li nws yog qhov zoo tshaj los muab lawv nrog cov khoom noj muaj txiaj ntsig zoo los yog cov protein kom txo tau cov txiaj ntsig tsis zoo ntawm koj cov ntshav qab zib ().

Nov yog qee cov txiv hmab txiv ntoo qhuav uas tuaj yeem pab koj nce qhov hnyav.

5. Teem sijhawm

yog cov txiv hmab txiv ntoo cylindrical me me ntawm hnub xibtes, uas loj hlob hauv thaj chaw sov.

Lawv feem ntau muag qhuav nyob rau hauv feem ntau Western lub teb chaws thiab loaded nrog cov as-ham.

Ib hnub (24 grams) muab cov as-ham hauv qab no ():

  • Calories: 66,5
  • Cov protein: 0,4 grams
  • Rog: 0,1g ua
  • Crab: 18 grams
  • Fiber ntau: 1,6 grams
  • Cov tshuaj yaj yeeb: 4% VQ
  • Magnesium: 3% ntawm DV

Cov txiv hmab txiv ntoo no kuj yog qhov zoo ntawm tooj liab, manganese, hlau thiab vitamin B6.

Txij li cov hnub feem ntau muag qhuav, lawv muaj lub neej txee ntev, ua rau lawv muaj ntau txoj hauv kev los ua kom koj cov calorie ntau ntau. Lawv ua ib tug zoo binder nyob rau hauv ci khoom los yog yuav txaus siab rau lawv tus kheej.

Sim cov hnub nrog almond butter thiab txiv maj phaub flakes rau noj qab nyob zoo, muaj calorie ntau ntau.

6. Prunes

uas ntim khoom noj khoom haus punch.

Ib 1-ounce (28-gram) pab ntawm prunes muab cov as-ham hauv qab no ():

  • Calories: 67
  • Cov protein: 0,6 grams
  • Rog: 0,1g ua
  • Crab: 18 grams
  • Fiber ntau: 2 grams
  • Vitamin K: 14% ntawm DV
  • Cov tshuaj yaj yeeb: 4,4% VQ

Prunes tseem paub txog lawv lub peev xwm los soothe. Lawv cov ntsiab lus fiber ntau tuaj yeem pab ntxiv ntau rau koj cov quav thiab ua kom nws txoj kev thauj mus los ntawm koj txoj hnyuv ().

Prunes muaj lub neej txee ntev thiab yooj yim ntxiv rau koj cov khoom noj, ua rau lawv txoj hauv kev yooj yim los ua kom koj cov calorie ntau ntau thiab txhawb kev noj qab haus huv. Lawv saj zoo ntawm lawv tus kheej, tab sis koj tuaj yeem txaus siab rau lawv hauv koj nyiam zaub xam lav, smoothies, thiab ci khoom.

7. qhuav apricots


yog cov txiv hmab txiv ntoo daj daj uas tuaj yeem nyiam ob qho tib si tshiab thiab qhuav.

Ib 28-gram (1-ounce) noj ntawm qhuav apricots muab cov as-ham hauv qab no ():

  • Calories: 67
  • Cov protein: 0,8 grams
  • Rog: 0,1g ua
  • Crab: 18 grams
  • Fiber ntau: 2 grams
  • Vitamin A: 6% ntawm DV
  • Vitamin E: 8% VQ

Ntxiv rau qhov ua tau zoo heev ntawm calories, qhuav apricots yog qhov zoo ntawm beta-carotene, lutein thiab zeaxanthin, peb cov xim cog qoob loo uas ().

Qhuav apricots ua ib qho zoo heev thaum yav tsaus ntuj tuaj tos cov khoom noj txom ncauj thiab ua ke zoo nrog txiv ntseej thiab cheese, uas tuaj yeem pab koj nce qhov hnyav, vim tias lawv yog qhov zoo ntawm calories thiab rog.

8. Qhuav figs

Txaus siab rau ob qho tib si tshiab thiab qhuav, figs yog cov txiv hmab txiv ntoo nrov nrog lub qab zib tab sis me ntsis tsw.

Ib 28-gram (1-ounce) kev noj cov figs qhuav muab cov as-ham hauv qab no ():

  • Calories: 70
  • Cov protein: 1g ua
  • Rog: 0,3g ua
  • Crab: 18 grams
  • Fiber ntau: 3 grams
  • Cov tshuaj yaj yeeb: 4% VQ
  • Tshuaj calcium: 3,5% ntawm DV

Qhuav figs yog cua ntawm lawv tus kheej los yog tuaj yeem txaus siab rau chopped rau garnish nrog oats los yog zaub xam lav. Lawv kuj ua ke zoo nrog cheese thiab crackers.

Qee cov neeg nyiam ua kom lawv cov txiv hmab txiv ntoo qhuav los ntawm boiling hauv dej txog li 10 feeb.

9. Raisins

Raisins yog qhuav thiab tuaj nyob rau hauv txawv qhov ntau thiab tsawg thiab xim.

Hauv Tebchaws Meskas thiab Canada lub npe feem ntau yog hais txog txhua hom raisins, thaum nyob rau hauv Australia, New Zealand, Ireland thiab United Kingdom nws tsuas yog piav qhia txog ntau hom xim dub.

Ib 28-gram (1-ounce) kev pabcuam ntawm raisins muab cov as-ham hauv qab no ():

  • Calories: 85
  • Cov protein: 1g ua
  • Rog: 0,1g ua
  • Crab: 22 grams
  • Fiber ntau: 1g ua
  • Cov tshuaj yaj yeeb: 4,5% ntawm DV
  • Cov hlau: 3% ntawm DV

Raisins kuj yog qhov zoo ntawm tooj liab, manganese, magnesium thiab ntau cov vitamins B.

Ntxiv raisins rau koj cov zaub mov yog ib txoj hauv kev yooj yim kom koj cov calorie ntau ntau. Lawv yog cov qab ntawm lub kaus poom thiab ua ke zoo nrog txiv ntseej, yogurt, cheeses, zaub xam lav thiab ...

10. Sultanas

Zoo li raisins, yog lwm hom txiv hmab txiv ntoo qhuav.

Txawm li cas los xij, lawv yog tsim los ntawm cov txiv hmab txiv ntoo ntsuab uas tsis muaj noob, feem ntau yog Thompson Seedless hom. Hauv Tebchaws Meskas, raisins feem ntau hu ua "golden raisins" vim lawv cov xim sib dua.

Ib 28-gram (1-ounce) kev pabcuam ntawm raisins muab cov as-ham hauv qab no ():

  • Calories: 91
  • Cov protein: 0,7 grams
  • Rog: 0g ua
  • Crab: 22 grams
  • Fiber ntau: 0,7 grams
  • Cov hlau: 4,2% ntawm DV

Sultanas tuaj yeem noj tau tib yam li raisins, ua rau lawv txoj hauv kev yooj yim los ua kom koj cov calorie ntau ntau. Noj lawv ib leeg lossis muab lawv nrog txiv ntseej, yogurt, cheese lossis .

11. Currants


Currants yog me me, qab zib raisins ntawm ntau yam hu ua "Black Corinth."

Txawm tias lawv me me, lawv muaj lub zog, qab zib thiab tangy tsw, ua rau lawv muaj ntau yam.

Ib 1-ounce (28-gram) pab ntawm currants muab cov as-ham hauv qab no ():

  • Calories: 79
  • Cov protein: 1,14 grams
  • Rog: 0,1g ua
  • Crab: 21 grams
  • Fiber ntau: 2 grams
  • tooj liab: 15% ntawm DV
  • Cov hlau: 5% ntawm DV

Gooseberries kuj yog ib qho zoo ntawm zinc, potassium, magnesium thiab lwm yam micronutrients.

Sim ntxiv currants rau yogurt, stuffings thiab ci tais diav kom lawv cov calorie ntau ntau. Lawv tuaj yeem txaus siab nrog cov txiv ntseej thiab ua ib qho khoom noj txom ncauj thaum sawv ntxov los yog yav tav su.

txoj kev

Cov txiv hmab txiv ntoo qhuav, xws li cov hnub, prunes, apricots, figs, raisins, sultanas, thiab sultanas, muaj calorie ntau ntau tshaj lawv cov khoom tshiab, ua rau lawv muaj kev xaiv zoo rau kev noj qab haus huv. Ntxiv rau, lawv zoo li muaj 3 mus rau 5 npaug ntau micronutrients.

Cov kab hauv qab

Muaj ntau cov calories- thiab cov txiv hmab txiv ntoo-cov txiv hmab txiv ntoo uas tuaj yeem pab txhawb kev noj qab haus huv thiab .

Kev sib xyaw ob peb ntawm cov txiv hmab txiv ntoo saum toj no rau hauv koj cov zaub mov lossis khoom noj txom ncauj tuaj yeem pab ua kom koj cov calorie ntau ntau thiab txhawb kev noj qab haus huv.

Tsis tas li ntawd, kev sib txuas cov txiv hmab txiv ntoo no nrog cov rog lossis rog tuaj yeem ntxiv calories ntxiv thaum ua kom koj cov ntshav qab zib nyob ruaj khov.

Puas yog zaum tsis zoo rau koj txoj kev noj qab haus huv?

los ntawm
Alice Garnier
-

Niaj hnub nimno haiv neeg yog tsim los zaum.

Yog li ntawd, tib neeg siv sijhawm zaum ntau dua li yav dhau los.

Txawm li cas los xij, tej zaum koj yuav xav tsis thoob yog tias zaum ntau dhau tuaj yeem cuam tshuam kev noj qab haus huv.

Kab lus no qhia koj yog tias zaum tsis zoo rau koj txoj kev noj qab haus huv.


Cov neeg zaum ntau dua li ib txwm

Zaum yog ib qho piv txwv ntawm lub cev. Thaum tib neeg ua haujlwm, sib tham, kawm lossis mus ncig, lawv feem ntau ua li ntawd thaum zaum.

Txawm li cas los xij, qhov no tsis txhais hais tias zaum thiab lwm yam kev coj cwj pwm tsis zoo. Ntau tshaj li ib nrab ntawm tus neeg nruab nrab hnub yog siv sijhawm zaum, ua haujlwm xws li tsav tsheb, ua haujlwm ntawm lub rooj, lossis saib TV.

Qhov tseeb, tus neeg ua haujlwm hauv chaw ua haujlwm tuaj yeem siv sijhawm ntev txog 15 teev hauv ib hnub. Hauv qhov sib piv, cov neeg ua liaj ua teb tsuas yog zaum ntawm 3 teev ib hnub (, ).

SOMMAIRE

Thaum zaum yog ib qho kev taw qhia, cov neeg niaj hnub no tseem ceeb heev rau txoj hauj lwm no. Tus neeg ua haujlwm nruab nrab siv sijhawm ntev txog 15 teev nyob rau ib hnub.

Zaum txwv cov calories uas koj hlawv

Koj cov dej num uas tsis yog kev tawm dag zog txhua hnub, xws li sawv, taug kev, thiab txawm txav mus, tseem kub hnyiab.

Qhov kev siv hluav taws xob no yog hu ua kev ua haujlwm tsis yog kev tawm dag zog thermogenesis (NEAT), qhov tsis muaj uas yog qhov tseem ceeb txaus ntshai rau ().

Kev coj cwj pwm tsis zoo, suav nrog zaum thiab pw, koom nrog kev siv zog tsawg heev. Nws txo qis cov calories uas koj hlawv ua tsaug rau NEAT.

Txhawm rau muab qhov no rau hauv qhov kev xav, cov kev tshawb fawb qhia tias cov neeg ua liaj ua teb tuaj yeem hlawv ntau txog 1 calories ib hnub twg ntau dua li cov neeg ua haujlwm hauv chaw ua haujlwm ().

Tseeb tiag, cov neeg ua liaj ua teb feem ntau siv lawv lub sijhawm taug kev thiab sawv.

SOMMAIRE

Zaum lossis pw tsaug zog siv zog tsawg dua li sawv los yog txav mus. Qhov no yog vim li cas cov neeg ua haujlwm hauv chaw ua haujlwm tuaj yeem hlawv txog li 1 calories tsawg dua ib hnub li cov neeg ua haujlwm ua liaj ua teb.

Zaum ua rau muaj kev pheej hmoo ntawm qhov hnyav nce

Tsawg calories koj hlawv, qhov ntau dua koj yuav nce qhov hnyav.

Qhov no yog vim li cas tus cwj pwm sedentary thiaj li txuas nrog kev rog.

Qhov tseeb, kev tshawb fawb qhia tau hais tias cov neeg rog rog zaum nruab nrab ntawm ob teev ntau dua txhua hnub dua li cov tib neeg qhov hnyav ().

SOMMAIRE

Cov neeg uas zaum ntev ntev yuav ua rau rog dhau lossis rog.

Zaum txuas rau kev tuag ntxov

Kev soj ntsuam cov ntaub ntawv los ntawm ntau tshaj li ib lab tus tib neeg qhia tau hais tias qhov ntau sedentary koj yog, qhov ntau dua koj yuav tuag ntxov.

Qhov tseeb, cov neeg nyob hauv sedentary feem ntau muaj 22% mus rau 49% siab dua kev tuag ntxov (, ).

Txawm li cas los xij, txawm tias feem ntau ntawm cov pov thawj txhawb qhov kev tshawb pom no, ib txoj kev tshawb nrhiav pom tsis muaj kev sib txuas ntawm lub sij hawm siv zaum thiab tag nrho ().

Txoj kev tshawb no muaj qee qhov tsis zoo, uas tej zaum yog vim li cas nws cuam tshuam tag nrho lwm yam kev tshawb fawb hauv cheeb tsam.

SOMMAIRE

Cov ntaub ntawv pov thawj qhia tias tus cwj pwm sedentary muaj feem cuam tshuam nrog kev pheej hmoo siab ntawm kev tuag ntxov ntxov.

Tus cwj pwm sedentary txuas nrog tus kab mob

Kev coj tus cwj pwm tsis tu ncua yog txuas mus rau ntau dua 30 cov kab mob thiab cov xwm txheej, suav nrog 112% nce hauv koj qhov kev pheej hmoo 2 thiab 147% nce hauv kev pheej hmoo mob plawv (, ).

Cov kev tshawb fawb tau pom tias taug kev tsawg dua 1 cov kauj ruam hauv ib hnub, lossis zaum ntev ntev yam tsis tau txo cov calories kom tsawg, tuaj yeem ua rau muaj ntshav siab nce ntxiv, uas yog qhov tseem ceeb hauv hom 500 mob ntshav qab zib mellitus (, ).

Cov kws tshawb fawb ntseeg tias kev ua neej nyob tsis muaj zog tuaj yeem cuam tshuam ncaj qha rau insulin tsis kam. Cov nyhuv no tuaj yeem tshwm sim tsawg li ib hnub.

SOMMAIRE

Kev coj cwj pwm mus ntev ua rau koj muaj kev pheej hmoo ntawm kev noj qab haus huv xws li hom 2 mob ntshav qab zib thiab kab mob plawv. Kev tsis ua haujlwm yog xav tias ua lub luag haujlwm ncaj qha hauv kev txhim kho cov tshuaj insulin.

Kev tawm dag zog tsis tas tshem koj qhov kev pheej hmoo

Txawm hais tias kev tawm dag zog ib txwm muaj ib txwm pom zoo, nws tsis cuam tshuam tag nrho cov kev pheej hmoo ntawm kev noj qab haus huv ntawm zaum ntau dhau.

Ib txoj kev tshawb fawb ntsuas cov cim metabolic hauv 18 tus neeg ua raws li cov txheej txheem kev tawm dag zog sib txawv. Ib teev ntawm kev ua haujlwm hnyav tsis tau them nyiaj rau qhov tsis zoo ntawm kev tsis ua haujlwm thaum lwm teev tau siv sijhawm zaum ().

Tsis tas li ntawd, kev tshuaj xyuas ntawm 47 cov kev tshawb fawb pom tau hais tias kev zaum ntev ntev tau txuas nrog cov txiaj ntsig kev noj qab haus huv tsis zoo, tsis hais txog qib kev tawm dag zog ().

Raws li kev cia siab, qhov tsis zoo tshwm sim ntau dua rau cov neeg uas tsis tshua siv zog.

SOMMAIRE

Kev ua kom lub cev muaj txiaj ntsig zoo kawg nkaus, tab sis kev tawm dag zog ib leeg tsis cuam tshuam qhov tsis zoo ntawm kev zaum.

Cov kab hauv qab

Cov neeg nyob hauv Western zej zog siv sij hawm ntau dhau los zaum.

Txawm hais tias kev so tuaj yeem muaj txiaj ntsig, koj yuav tsum sim txo lub sijhawm koj siv zaum hauv hnub ua haujlwm.

Yog tias koj muaj txoj haujlwm hauv chaw ua haujlwm, ib qho kev daws teeb meem yog taug kev luv luv thaum koj hnub ua haujlwm.

Txo lub sij hawm sedentary tsuas yog ib qho tseem ceeb rau kev noj qab haus huv xws li kev tawm dag zog ib txwm.

Butternut Squash Calories, Carbs, thiab Vitamins thiab Minerals

los ntawm
Alice Garnier
-

La butternut squash yog lub caij ntuj no txiv kab ntxwv squash nto moo rau nws versatility thiab qab zib, nutty tsw.

Txawm hais tias feem ntau suav hais tias yog zaub, butternut squash yog technically txiv hmab txiv ntoo.

Nws muaj ntau yam kev siv ua noj thiab yog ib qho zoo ntxiv rau ntau cov zaub mov qab zib thiab savory.

La taub Tsis tsuas yog musky flavorful, nws tseem tau ntim nrog cov vitamins, minerals, fiber, thiab antioxidants.

Kab lus no qhia koj txhua yam koj xav paub txog butternut squash, suav nrog nws cov khoom noj khoom haus, cov txiaj ntsig kev noj qab haus huv, thiab yuav ua li cas ntxiv rau koj cov zaub mov.

butternut squash

Muaj cov as-ham thiab tsawg calories

Txawm hais tias koj tuaj yeem noj butternut squash nyoos, qhov no lub caij ntuj no squash feem ntau yog ci los yog ci.

Ib khob (205 grams) ntawm siav butternut squash muab:

  • Calories: 82
  • Crab: 22 grams
  • Cov protein: 2 grams
  • Fiber ntau: 7 grams
  • Vitamin A: 457% ntawm Reference Daily Intake (RDA)
  • Vitamin C: 52% ntawm RDI
  • Vitamin E: 13% ntawm RDI
  • Thiamine (B1): 10% ntawm RDI
  • Niacin (B3): 10% ntawm RDI
  • Pyridoxine (B6): 13% ntawm RDI
  • Folate (B9): 10% ntawm RDI
  • Magnesium: 15% ntawm RDI
  • Cov tshuaj yaj yeeb: 17% ntawm RDI
  • Manganese: 18% ntawm RDI

Raws li koj tau pom, lub taub Musky yog nplua nuj nyob rau hauv cov as-ham tseem ceeb.

Dhau li ntawm cov vitamins thiab minerals uas tau teev saum toj no, nws kuj yog ib qhov zoo ntawm calcium, hlau, phosphorus thiab tooj liab.

Résumé

Butternut squash muaj calories tsawg tab sis muaj ntau cov as-ham, suav nrog vitamin A, vitamin C, magnesium thiab potassium.

Nyeem kuj: Chayote Squash: 10 Cov txiaj ntsig zoo

Sau nrog cov vitamins thiab minerals

Butternut squash yog qhov zoo tshaj plaws ntawm ntau cov vitamins thiab minerals.

Ib khob ib khob (205-gram) ua noj ntawm butternut squash muab ntau tshaj 450% ntawm RDA thiab ntau tshaj 50% ntawm RDA rau vitamin C ().

Nws kuj yog nplua nuj nyob rau hauv carotenoids, xws li beta-carotene, beta-cryptoxanthin, thiab alpha-carotene, uas yog cov nroj tsuag pigments uas muab butternut squash nws cov xim vibrant.

Cov tshuaj no yog provitamin A carotenoids, uas txhais tau hais tias koj lub cev hloov lawv mus rau hauv retinal thiab retinoic acid, cov ntaub ntawv nquag ntawm vitamin A ().

Vitamin A yog qhov tseem ceeb rau kev tswj cov cell loj hlob, pob txha noj qab haus huv, thiab kev tiv thaiv kab mob ().

Tsis tas li ntawd, nws yog ib qho tseem ceeb rau kev loj hlob ntawm fetus thiab kev loj hlob, ua rau nws yog ib qho tseem ceeb vitamin rau cov niam uas muaj menyuam.

Butternut squash kuj nplua nuj nyob rau hauv vitamin C, dej-soluble as-ham tsim nyog rau kev tiv thaiv kab mob, collagen synthesis, kho qhov txhab, thiab kho cov ntaub so ntswg ().

Vitamins A thiab C ua raws li cov antioxidants muaj zog hauv koj lub cev, tiv thaiv koj lub hlwb los ntawm kev puas tsuaj los ntawm cov molecules tsis ruaj khov hu ua dawb radicals.

Vitamin E yog lwm cov tshuaj antioxidant hauv butternut squash uas pab tiv thaiv kev puas tsuaj dawb radical thiab tuaj yeem txo koj txoj kev pheej hmoo ntawm cov kab mob uas muaj hnub nyoog, xws li Alzheimer's ().

Lub caij ntuj no squash kuj tau ntim nrog cov vitamins B, suav nrog folic acid thiab vitamin B6, uas koj lub cev xav tau lub zog thiab tsim cov qe ntshav liab.

Ntxiv rau, nws yog nplua nuj nyob rau hauv potassium thiab manganese, tag nrho cov uas ua lub luag haujlwm tseem ceeb hauv cov pob txha noj qab haus huv ().

Piv txwv li, manganese ua ib cofactor nyob rau hauv cov pob txha mineralization, txheej txheem ntawm kev tsim cov pob txha ().

Résumé

Butternut squash yog qhov zoo tshaj plaws ntawm provitamin A carotenoids, vitamin C, B vitamins, potassium, magnesium thiab manganese.

Nyeem kuj: Chayote Squash: 10 Cov txiaj ntsig zoo

Cov ntsiab lus antioxidant siab tuaj yeem txo cov kab mob

Butternut squash yog ib qho chaw muaj zog antioxidants, suav nrog vitamin C, vitamin E, thiab beta-carotene.

Antioxidants pab tiv thaiv lossis qeeb cell puas thiab txo qhov mob, uas tuaj yeem txo qhov kev pheej hmoo ntawm ntau yam kab mob.

cancer

Kev tshawb fawb tau pom tias kev noj zaub mov nplua nuj nyob hauv qee yam antioxidants pom hauv butternut squash, xws li carotenoid antioxidants thiab vitamin C, tuaj yeem txo qis kev pheej hmoo ntawm qee yam qog noj ntshav.

Piv txwv li, kev tshawb fawb tau pom tias kev noj zaub mov ntau dua ntawm beta-carotene thiab vitamin C tuaj yeem txo qhov kev pheej hmoo ntawm mob qog noj ntshav.

Kev tshuaj xyuas ntawm 18 txoj kev tshawb fawb pom tias cov neeg uas tau txais ntau tshaj ntawm beta-carotene muaj 24% qis dua ntawm kev mob ntsws cancer piv rau cov neeg uas tau txais tsawg tshaj plaws ().

Lwm qhov kev tshuaj xyuas ntawm 21 txoj kev tshawb fawb pom tias mob ntsws cancer yuav txo tau 7% rau txhua qhov ntxiv 100 mg ntawm vitamin C ib hnub ().

Tsis tas li ntawd, kev tshuaj xyuas ntawm 13 qhov kev tshawb fawb qhia tau hais tias cov ntshav siab dua ntawm beta-carotene tau txuas rau qhov kev pheej hmoo tsawg dua ntawm txhua qhov kev tuag, suav nrog kev tuag los ntawm ().

mob plawv

Kev noj txiv hmab txiv ntoo thiab zaub tau ntev tau cuam tshuam nrog kev pheej hmoo tsawg ntawm kab mob plawv ().

Txawm li cas los xij, zaub thiab txiv kab ntxwv daj thiab txiv kab ntxwv, suav nrog butternut squash, tau pom tias muaj txiaj ntsig tshwj xeeb hauv kev tiv thaiv kab mob plawv.

Cov tshuaj antioxidants pom nyob rau hauv cov zaub ci ci no muaj kev cuam tshuam zoo rau .

Kev tshawb fawb ntawm 2 tus neeg tau pom tias qhov kev pheej hmoo ntawm kab mob plawv tau txo qis los ntawm 445% rau txhua hnub ntxiv ntawm cov zaub daj-txiv kab ntxwv ().

Cov carotenoids pom nyob rau hauv cov zaub no tau xav tias yuav tiv thaiv lub plawv mob los ntawm kev txo cov ntshav siab, txo qhov mob, thiab tswj cov kev qhia ntawm cov noob caj noob ces txuas rau kab mob plawv ().

Kev puas siab puas ntsws

Qee qhov kev coj noj coj ua, xws li noj ntau cov zaub mov uas muaj cov tshuaj antioxidants, tuaj yeem tiv thaiv kev puas hlwb.

Ib txoj kev tshawb fawb 13 xyoo ntawm 2 tus neeg tau txuas cov khoom noj carotenoid-nplua nuj los txhim kho qhov muag pom thiab hais lus zoo thaum laus ().

Tsis tas li ntawd, kev noj zaub mov ntau dua ntawm cov vitamin E tuaj yeem muaj kev tiv thaiv kab mob Alzheimer.

Kev tshawb fawb 8-xyoo ntawm 140 cov neeg laus pom tias cov neeg muaj ntshav siab tshaj plaws ntawm cov vitamin E muaj kev pheej hmoo ntawm Alzheimer's tus kab mob tsawg dua li cov uas muaj cov vitamin no qis tshaj ().

Résumé

Cov ntsiab lus antioxidant siab ntawm butternut squash tuaj yeem txo qhov kev pheej hmoo ntawm qee yam kab mob, suav nrog kab mob plawv, mob ntsws cancer, thiab kev puas siab puas ntsws.

Nyeem kuj: Chayote Squash: 10 Cov txiaj ntsig zoo

Tej zaum yuav pab poob phaus

Ib khob (205 grams) ntawm cov nqaij npuas kib muaj tsuas yog 83 calories thiab muab 7 grams filling fiber, ua rau nws xaiv zoo yog tias koj xav kom poob phaus thiab lub cev rog.

Nws muaj ob qho tib si insoluble thiab soluble fiber. Tshwj xeeb, soluble fiber tau txuas thiab pom tias txo qis qab los noj mov, uas yog qhov tseem ceeb thaum sim tswj koj cov calorie kom tsawg ().

Ntau cov kev tshawb fawb tau pom tias kev noj zaub mov ntau dua cov fiber ntau txhawb kev poob phaus thiab txo lub cev rog.

Kev tshawb fawb ntawm 4 cov menyuam yaus thiab cov tub ntxhais hluas tau pom tias qhov kev pheej hmoo ntawm kev rog rog tau txo qis los ntawm 667% ntawm cov neeg uas tau noj fiber ntau piv rau cov uas tau noj tsawg tshaj plaws ().

Tsis tas li ntawd, ib txoj kev tshawb fawb ntawm 252 tus poj niam pom tau hais tias rau txhua txhua gram nce ntawm tag nrho cov kev noj haus fiber ntau, qhov hnyav poob los ntawm 0,55 phaus (0,25 kg) thiab rog poob los ntawm 0,25 feem pua ​​​​cov ntsiab lus ().

Tsis tas li ntawd, kev noj zaub mov muaj fiber ntau tuaj yeem pab tswj qhov hnyav dhau sijhawm. Ib txoj kev tshawb fawb 18-hli hauv cov poj niam pom tias cov neeg uas tau noj fiber ntau poob ntau dua li cov uas tau noj tsawg kawg nkaus, qhia tias fiber ntau tseem ceeb rau ().

Ntxiv butternut squash rau koj cov pluas noj yog ib txoj hauv kev zoo los tiv thaiv kev tshaib kev nqhis thiab nce koj cov fiber ntau.

Résumé

Butternut squash yog cov calories tsawg thiab muaj fiber ntau, ua rau nws xaiv zoo rau txhua qhov kev noj qab haus huv yuag.

Yuav ua li cas ntxiv rau koj cov zaub mov

Ntxiv butternut squash rau koj cov zaub mov yog ib txoj hauv kev zoo los txhim kho koj txoj kev noj qab haus huv tag nrho.

Nws yog ntau yam khoom xyaw uas ua ke zoo nrog ntau yam khoom qab zib, los ntawm qab zib mus rau ntsim.

Nov yog qee cov tswv yim rau kev sib koom ua ke butternut squash rau hauv qab zib thiab savory tais:

  • Txiav lub butternut squash rau hauv cubes thiab ci nrog, ntsev thiab kua txob rau ib tug ceev thiab flavorful sab zaub mov.
  • Hloov butternut squash rau qos yaj ywm thaum ua homemade fries.
  • Sab saum toj zaub xam lav nrog roasted butternut squash rau ntxiv fiber ntau.
  • Ntxiv butternut squash puree rau cov khoom ci, zoo li qhob cij thiab muffins.
  • Siv butternut squash puree thiab txiv maj phaub mis nyuj los ua creamy, tsis muaj mis nyuj kua zaub.
  • Pov cov chunks ntawm butternut squash rau hauv hearty stews.
  • Ua ib tug neeg tsis noj nqaij chili los ntawm kev sib txuas taum, txuj lom, lws suav sauce thiab butternut squash.
  • Cov khoom noj butternut squash halves nrog koj nyiam sib xyaw ntawm cov nplej, zaub thiab cheese rau noj zaub mov noj.
  • Ntxiv cov kua txiv hmab txiv ntoo siav rau cov nplej zom los yog siv nws ua cov kua txiv hmab txiv ntoo.
  • Mash siav butternut squash nrog ntsev, mis nyuj thiab rau ib tug creamy accompaniment.
  • Noj roasted butternut squash nrog qe rau noj tshais hearty.
  • Siv pureed butternut squash nyob rau hauv qhov chaw ntawm taub dag thaum ua pies los yog tarts.
  • Ntxiv caramelized butternut squash rau quiches thiab frittatas.
  • Siv butternut squash es tsis txhob qos yaj ywm hauv curries.
  • Grate nyias slices ntawm raw butternut squash tshaj zaub xam lav rau ib tug tshwj xeeb saj thiab kev ntxhib los mos.
  • Kev sim hauv koj txoj kev ua noj los ntawm kev sim butternut squash nyob rau hauv qhov chaw ntawm lwm cov hmoov txhuv nplej siab, xws li qos yaj ywm, qos yaj ywm qab zib, los yog qos yaj ywm qab zib.

Résumé

Butternut squash tuaj yeem ntxiv rau ntau yam qab zib thiab savory zaub mov txawv, zoo li stews thiab pies.

Cov kab hauv qab

Butternut squash yog nplua nuj nyob rau hauv cov kab mob tseem ceeb tiv thaiv cov vitamins, minerals thiab antioxidants.

Lub caij ntuj no tsis muaj calorie tsawg, fiber ntau squash tuaj yeem pab koj poob phaus thiab tiv thaiv cov kab mob xws li mob qog noj ntshav, kab mob plawv, thiab kev puas hlwb.

Ntxiv rau, nws muaj ntau yam thiab yooj yim ntxiv rau cov khoom qab zib thiab savory.

Kev sib xyaw butternut squash yog ib txoj hauv kev yooj yim thiab qab los txhim kho koj txoj kev noj qab haus huv.

Yog Cod Healthy Nutrition, Calories, Benefits and More

los ntawm
Alice Garnier
-

Cod yog ntses nrog dawb, flaky nqaij thiab ib tug me ntsis tsw.

Nws yog tag nrho ntawm cov protein, B vitamins thiab minerals.

Txawm li cas los xij, tsis zoo li ntau lwm hom nqaij nruab deg, cod tsis yog feem ntau touted ua zaub mov noj qab haus huv, yog li koj yuav xav tias nws zoo rau koj.

Kab lus no qhia koj txhua yam koj xav paub txog cod, suav nrog nws cov khoom noj khoom haus thiab cov txiaj ntsig kev noj qab haus huv.

yog cod noj qab nyob zoo

Cod yog dab tsi?

Cod yog ib hom ntses uas nrov thiab nrov heev vim nws cov nqaij dawb, flaky thiab saj me ntsis.

Muaj ntau hom ntawm genus Gadus suav hais tias yog cod, suav nrog Atlantic, Pacific, thiab Greenland cod ntau yam (, ).

Txawm li cas los xij, lo lus "cod" kuj tau siv hauv khw muag khoom rau ntau hom ntses uas tsis yog ib feem ntawm cov genus no.

Vim li no, nws tuaj yeem nyuaj kom paub hom ntses uas koj tau txais thaum koj yuav cod, tshwj tsis yog nws suav nrog kev qhia meej meej.

Résumé

Txawm hais tias muaj ntau hom cod, lub npe no kuj yog siv rau qee cov ntses uas yuav los yog tsis ncaj qha ntsig txog cod. Feem ntau, cod muaj cov nqaij mos, cov nqaij dawb uas ua rau nws yog ib qho khoom noj nqaij nruab deg.

Cov ntsiab lus zaub mov

Cod muaj ntau yam khoom noj tseem ceeb uas koj lub cev xav tau.

Cov ntaub ntawv noj zaub mov hauv qab no yog rau Atlantic thiab Pacific cod. Nco ntsoov tias cov ntsiab lus tseem ceeb ntawm cov ntses uas sau tias "cod" yuav txawv, vim qee qhov yuav txawv tag nrho.

Muaj cov protein ntau

Cod yog tsawg hauv calories, rog thiab carbohydrates.

Ib qho 3-ounce (85-gram) ua noj ntawm Atlantic cod tsuas yog 90 calories thiab txog 1 gram ntawm cov rog. Txawm li cas los xij, nws muaj 19 grams protein ().

Ib yam li ntawd, tib qho kev noj zaub mov ntawm Pacific cod muab txog 85 calories, tsawg dua 1 gram roj, thiab 20 grams protein ().

Ib qho chaw zoo ntawm qee cov vitamins B

B vitamins muaj ntau yam haujlwm tseem ceeb hauv koj lub cev, suav nrog cov metabolism hauv cov as-ham thiab tso lub zog ntawm cov zaub mov ().

Atlantic thiab Pacific cod yog qhov zoo ntawm ntau yam.

Ib qho 3-ounce (85-gram) noj ntawm cov cod siav muab ntau tshaj 30% ntawm Kev Siv Txhua Hnub Siv (RDI) rau cov vitamin B12 rau cov neeg laus (, ).

Ntxiv rau lwm cov haujlwm tseem ceeb, vitamin B12 pab tsim cov qe ntshav liab thiab DNA ().

Tsis tas li ntawd, cov ntses no yog qhov zoo ntawm cov vitamin B6 thiab niacin, ob qho tib si tsim nyog rau ntau pua cov tshuaj tiv thaiv tseem ceeb hauv koj lub cev (, , ).

nplua nuj nyob rau hauv phosphorus thiab selenium

Ntxiv nrog rau nws cov ntsiab lus vitamin, cod muab ntau cov zaub mov tseem ceeb, suav nrog phosphorus thiab selenium.

yog ib qho tseem ceeb ntawm cov pob txha thiab cov hniav. Nws kuj tseem ua lub luag haujlwm hauv kev ua haujlwm zoo ntawm qee cov vitamins B ().

Lub caij no, pab tsim thiab tiv thaiv koj cov DNA ().

Cod muaj txog 20% ​​lossis ntau dua ntawm RDI rau phosphorus hauv 3-ounce (85-gram) pab (, ).

Cov ntses no kuj yog qhov tshwj xeeb zoo ntawm selenium, nrog rau ib qho 85-gram (3-ounce) ua haujlwm feem ntau yielding 40% lossis ntau dua ntawm RDI rau cov neeg laus (, ).

Yog li, cod zoo heev pab kom ua tau raws li koj qhov kev xav tau ntxhia.

Résumé

Cod feem ntau muab cov khoom noj muaj protein ntau, ntau cov vitamins B, thiab ntau cov zaub mov tseem ceeb rau koj lub cev.

Tej zaum cov txiaj ntsig kev noj qab haus huv

Muaj ntau qhov txiaj ntsig zoo ntxiv rau cod rau koj cov khoom noj.

Tej zaum yuav txhawb lub plawv noj qab haus huv thiab lub cev hnyav

Kev noj ntses yog txuam nrog ntau yam txiaj ntsig kev noj qab haus huv, nrog rau kev pheej hmoo ntawm kev mob plawv thiab kev txhawb nqa (, , ).

Txawm li cas los xij, nws yog ib qho tseem ceeb uas yuav tsum nco ntsoov tias cod thiab lwm cov ntses lean muaj tsawg dua omega-3 fatty acids dua li cov ntses fatty ().

Cov rog no ntseeg tau tias yog lub luag haujlwm rau ntau yam kev noj qab haus huv.

Txawm li cas los xij, cod yog cov khoom noj muaj txiaj ntsig, txhais tau tias nws ntim ntau cov khoom noj muaj txiaj ntsig rau hauv cov calories tsawg. Yog li, cov ntses lean xws li cod tseem tuaj yeem txhawb kev noj qab haus huv thiab tej zaum yuav muaj txiaj ntsig zoo rau kev poob phaus (, ).

Raws li tau hais ua ntej, cod kuj yog qhov zoo ntawm cov protein zoo (, ).

Tsawg hauv mercury

Ib qho teeb meem kev noj qab haus huv cuam tshuam nrog kev noj ntses yog .

Cov dej hauv dej tuaj yeem kis tau nrog cov mercury, cov hlau hnyav hnyav, uas ua rau cov ntses. Thaum tib neeg noj cov ntses no, mercury tuaj yeem ua rau muaj teeb meem kev noj qab haus huv ( ).

Nyob rau hauv cov xwm txheej hnyav, mercury lom hauv tib neeg tuaj yeem ua rau lub hlwb puas tsuaj, uas tej zaum yuav muaj kev txhawj xeeb tshwj xeeb hauv kev pub niam mis lossis poj niam vim muaj peev xwm ua rau tus menyuam loj hlob ().

Hauv cov ntses, cov qib siab tshaj plaws ntawm cov mercury feem ntau pom muaj nyob rau hauv cov tsiaj uas muaj sia nyob ntev dua thiab muaj qhov siab ntawm cov khoom noj.

Cov ntses nplua nuj nyob hauv mercury yog shark, swordfish, huab tais mackerel, tilefish, txiv kab ntxwv roughy thiab marlin. Cov ntses zoo li tuna, halibut thiab hiav txwv bass kuj muaj mercury ().

Cod muaj mercury tsawg dua cov ntses no, ua rau nws xaiv zoo dua rau cov uas nrhiav kom tsis txhob muaj co toxins ().

Cod daim siab cov roj

Qee cov cod by-products yog siv rau hauv cov khoom noj khoom haus. Qhov nrov tshaj plaws ntawm lawv yog.

Cod daim siab roj yog ib qho zoo heev ntawm cov vitamin D thiab yields ntau dua ntawm omega-3 fatty acids tshaj cod fillets ().

Résumé

Noj ntses yog txuam nrog kev noj qab haus huv zoo dua thiab txo kev pheej hmoo ntawm kab mob. Txawm hais tias cod tsis muaj qhov ntau ntawm omega-3 fatty acids pom nyob rau hauv cov ntses oily, nws kuj tsis tshua muaj mercury thiab tuaj yeem ua ib qho khoom noj hauv kev noj qab haus huv.

Tej yam tsis zoo

Txawm hais tias cod tuaj yeem yog ib feem ntawm kev noj zaub mov zoo, nws tuaj yeem muaj qee qhov tsis zoo.

Thaum cov kev ceev faj no tsim nyog nco ntsoov, lawv tsis tas yuav ua rau koj tsis txhob noj cod.

Cov ntsiab lus omega-3 qis dua cov ntses rog

Cod tsis muaj qib siab ntawm cov ntses rog no.

Cov fatty acids tseem ceeb no tej zaum yuav muaj feem xyuam rau qee yam kev noj qab haus huv ntawm cov ntses ().

Vim li no, nws yuav yog qhov zoo tshaj kom tsis tu ncua noj cov ntses rog ntxiv rau cov ntses lean xws li cod.

Kab cab

Zoo li ntau lwm cov ntses, cod tuaj yeem muaj kab mob cab yog noj nyoos yam tsis tau ua ntej khov ().

Cov kab mob hauv cov zaub mov tuaj yeem ua rau muaj kab mob hauv cov zaub mov thiab cov tsos mob tsis zoo xws li raws plab, plab thiab mob nqaij (22).

Txawm li cas los xij, noj tag nrho siav los yog yav tas los khov cod tshem tawm qhov teeb meem no.

Kev nuv ntses ntau dhau

Atlantic cod tau ntsib cov neeg poob qis vim yog kev nuv ntses ntau dhau. Kev noj ntawm hom cod no yuav ua rau qhov kev thov rau kev nuv ntses ntxiv (, ).

Atlantic cod yog tam sim no suav hais tias yog hom kab mob yooj yim, txhais tau tias nws yuav raug hem yog tias muaj xwm txheej hem nws txoj sia nyob tsis tuaj yeem txhim kho ().

Résumé

Txawm hais tias muaj ntau qhov kev txhawj xeeb txog kev noj qab haus huv thiab ib puag ncig cuam tshuam txog kev noj cov cod, cov no tsis qhia tias cod yuav tsum raug zam tag nrho. Sustainable, npaj kom raug cod tuaj yeem yog ib qho kev nyab xeeb thiab noj qab haus huv ntawm koj cov zaub mov.

Yuav npaj li cas

Cod tuaj yeem npaj tau ntau txoj hauv kev, suav nrog ci, broiling, broiling thiab pan-frying.

Thaum nws yog ib qho tseem ceeb kom ua noj cod kom huv si, tshwj xeeb tshaj yog tias nws tsis tau khov yav tas los, overcooking cod tuaj yeem qhuav thiab tawv.

Nws yog feem ntau pom zoo kom ua noj cod tshaj qhov cua sov kom tsis txhob qhuav tawm. Ua li no, qhwv cov ntses hauv cov ntawv txhuas ua ntej ua noj.

Lub sij hawm ua noj txawv nyob ntawm txoj kev, tab sis cod yog siav kom zoo thaum cov nqaij ua opaque thiab flakes yooj yim thaum scraped maj mam nrog rab rawg.

Ntau hom seasonings - nrog rau txiv qaub, kua txob, thiab ntsev - tuaj yeem txhim kho saj ntawm cod.

Résumé

Cod tuaj yeem npaj tau ntau txoj hauv kev thiab nws cov nqaij mos absorbs txuj lom yooj yim. Txhawm rau tiv thaiv nws los ntawm ziab tawm, qhwv lub cod hauv aluminium ntawv ci thaum ua noj.

Cov kab hauv qab

Cod yog ob qho tib si khoom noj khoom haus thiab flavorful ntses loaded nrog lean protein, vitamins thiab minerals.

Txawm hais tias qis hauv omega-3 dua li cov ntses rog, cod tseem tuaj yeem yog ib feem ntawm .

Cod muaj mercury tsawg dua qee cov nqaij nruab deg, suav nrog cov ntses nyiam, thiab tuaj yeem npaj tau ntau txoj hauv kev.

Yog tias koj xav ntxiv ib yam tshiab rau koj lub phaj, cod yog ib qho yooj yim los npaj hauv tsev.

Calories nyob rau hauv wine

los ntawm
Alice Garnier
-

Caw yog ib qho ntawm cov dej cawv nrov tshaj plaws nyob hauv lub ntiaj teb thiab haus dej haus cawv hauv qee haiv neeg.

Nws yog ib txwm txaus siab rau ib khob cawv thaum koj ntsib nrog phooj ywg lossis so tom qab ib hnub ntev, tab sis koj yuav xav tsis thoob yog tias haus cawv ntau dhau tuaj yeem ua rau koj hnyav.

Kab lus no saib cov calories hauv cawv, nws piv rau lwm yam dej cawv li cas, thiab seb kev noj ntau dhau tuaj yeem ua rau hnyav nce.

Ib khob cawv

Calories nyob rau hauv wine

Wine yog tsim los ntawm fermented txiv hmab txiv ntoo kua txiv. Feem ntau ntawm cov calories hauv cawv los ntawm cawv thiab ntau yam carbohydrates.

Txawm hais tias cawv txiv hmab tsis suav hais tias muaj calorie ntau ntau, nws yog ib qho yooj yim kom haus ntau dhau. Yog li cov calories hauv cawv tuaj yeem ntxiv.

Nov yog qee hom cawv txiv hmab thiab lawv cov calorie suav ib 5 ooj (148 ml) pab (, , , , , ):

ntau yamCalories
Chardonnay123
Sauvignon Blanc119
Pinot noj121
Cabernet122
Rose125
Prosecco98

Tau kawg, calories nyob rau hauv wine sib txawv thiab pes tsawg tus nyob ntawm seb hom. Qhuav wines yuav muaj suab thaj tsawg thiab yog li ntawd tsawg calorie ntau tshaj li qab zib wines, thaum sparkling wines muaj calorie tsawg tshaj plaws.

Txawm hais tias cov calories hauv ib khob cawv yuav tsis zoo li ntau, ob peb lub khob muaj ntau tshaj 300 calories thiab ib lub raj mis muaj ntau tshaj 600. Nyob ntawm seb koj haus ntau npaum li cas, cawv tuaj yeem ua rau muaj calorie ntau ntxiv rau koj noj. txhua hnub ( ).

Hauv kev sib piv, 12-ounce (355 ml) ntawm npias muaj txog 100 calories, thaum tib lub npias ib txwm muaj ntau dua 150 calories - thiab ntau dua yog tias nws yog npias hnyav. Lub caij no, 44 ​​ml (1,5 ooj) txhaj tshuaj ntawm vodka muaj 97 calories (, , ).

Piv nrog rau ib sab, cawv txiv hmab muaj me ntsis calorie ntau dua li npias npias thiab feem ntau cawv, tab sis tsawg dua li niaj zaus thiab hnyav npias. Cov khoom sib xyaw xws li kua txiv hmab txiv ntoo thiab dej qab zib tuaj yeem ua rau muaj calorie ntau ntau thiab cov ntsiab lus carbohydrate ntawm cov cawv distilled, xws li vodka, gin thiab whiskey.

txoj kev

Nyob ntawm seb hom cawv, ib khob ib khob muab kwv yees li 115 txog 130 calories. Txawm li cas los xij, haus ntau yam dej qab zib tuaj yeem ntxiv.

Cawv thiab hnyav nce

Kev haus cawv ntau dhau tuaj yeem ua rau koj haus calorie ntau dua li koj hlawv, uas tuaj yeem ua rau.

Tsis tas li ntawd, calories los ntawm cawv feem ntau suav hais tias yog cov calories uas tsis muaj calories vim tias feem ntau cov dej cawv tsis muaj cov vitamins, minerals, lossis lwm yam khoom noj.

Txawm li cas los xij, tej zaum koj yuav tau hnov ​​​​tias cawv liab, tshwj xeeb, tuaj yeem ntau dua li lwm yam cawv. Liab caw muaj resveratrol, ib qho antioxidant compound uas tuaj yeem tiv thaiv kab mob thiab tau txuas rau lub plawv cov txiaj ntsig thaum noj hauv qhov nruab nrab ().

Txawm li cas los xij, haus cawv ntau dhau lawm zoo li qhov txiaj ntsig tau zoo thiab ua rau muaj calorie ntau ntau hauv cov txheej txheem ().

Tsis tas li ntawd, kev haus cawv ntau dhau tuaj yeem ua rau hnyav nce hauv txoj hauv kev uas tsis yog tsuas yog muab cov calories khoob xwb. Thaum koj haus cawv, koj lub cev siv nws ua ntej carbohydrates lossis rog rau lub zog. Yog li ntawd, cov as-ham tuaj yeem khaws cia ua rog ( ).

Kev haus cawv ntau kuj cuam tshuam nrog kev noj zaub mov tsis zoo. Txawm li cas los xij, nws tsis paub meej tias qhov no yog vim kev qaug cawv lossis seb cov neeg haus dej haus cawv ntau npaum li cas muaj kev noj qab haus huv tsawg dua (, ).

Cov ntsiab lus

Kev haus cawv ntau dhau tuaj yeem ua rau muaj calorie ntau ntau thiab tuaj yeem nce qhov hnyav. Tsis tas li ntawd, kev haus cawv ntau dhau tuaj yeem ua rau koj lub cev hlawv lub zog thiab rog.

Lwm qhov tsis zoo

Kev haus cawv los yog cawv ntau dhau tuaj yeem muaj qhov tsis zoo rau lwm yam uas cuam tshuam txog qhov hnyav nce.

Feem ntau, kev haus cawv nruab nrab tsis tau cuam tshuam nrog.

Lub koom haum National ntawm Kev Cuam Tshuam Kev Cuam Tshuam thiab Kev Cuam Tshuam Kev Cuam Tshuam txhais tau tias haus dej nruab nrab txog li ib qho dej haus rau cov poj niam thiab txog li ob dej haus rau txiv neej ib hnub.

Ib qho dej cawv txhais tau tias yog 14 grams cawv, uas yog sib npaug rau 12 ooj (355 ml) ntawm npias, 5 ooj (148 ml) ntawm cawv, lossis 1,5 ooj (44 ml) ntawm cawv cawv ().

Ntawm qhov tod tes, kev haus dej ntau yog txhais tau tias yog kev haus plaub lossis ntau dua rau cov poj niam thiab tsib lossis ntau dua dej haus rau cov txiv neej ntawm ib lub sijhawm rau 5 lossis ntau hnub hauv ib hlis ().

Txij li thaum lub siab ua lub luag haujlwm tseem ceeb hauv kev ua dej cawv, kev haus dej cawv hnyav tuaj yeem ua rau muaj roj ntau hauv koj lub siab thiab tuaj yeem ua rau lub siab mob ua paug thiab puas tsuaj hu ua lub npe ntawm ().

Nws kuj tau txuas nrog kev pheej hmoo ntawm dementia, kev nyuaj siab, kab mob plawv, thiab qee yam mob qog noj ntshav (, , , ).

txoj kev

Txawm hais tias kev haus dej cawv nruab nrab tsis suav tias yog teeb meem, kev haus cawv ntau dhau tuaj yeem ua rau muaj kev pheej hmoo ntawm kev tsim teeb meem rau daim siab thiab qee yam kab mob.

 

Cov kab hauv qab

Ib khob cawv 5-ounce (148 ml) muab txog 120 calories. Sweet wines yuav muaj calorie ntau ntau, thaum sparkling wines yuav muaj tsawg dua.

Tsis tas li ntawd, wine muab cov calories ntau dua li cov beers feem ntau, tab sis feem ntau tsawg calorie ntau dua li cov npias hnyav.

Txawm hais tias haus ib khob cawv ib zaug lossis ob zaug tsis zoo li ua rau qhov hnyav nce, tsis tu ncua haus cawv ntau dhau yuav ua rau qhov no thiab lwm yam teebmeem kev noj qab haus huv.

Muaj pes tsawg calories koj hlawv taug kev 10 kauj ruam?

los ntawm
admin
-

Taug kev tsis tu ncua muaj ntau yam txiaj ntsig.Nws yog ib qho yooj yim thiab muaj txiaj ntsig zoo ntawm kev ua si lub cev. Tsis tas li ntawd, ua cov kauj ruam txaus txhua hnub tuaj yeem muaj txiaj ntsig zoo rau koj txoj kev noj qab haus huv los ntawm kev txo koj txoj kev pheej hmoo ntawm kev nyuaj siab, pab tswj qhov hnyav, thiab txhim kho lub hlwb, pob txha noj qab haus huv thiab tag nrho lub neej zoo ().

Nyob rau hauv xyoo tas los no, taug kev 10 cov kauj ruam hauv ib hnub tau dhau los ua cov lus pom zoo siv los txhawb kev ua lub cev tsis tu ncua.

Tab sis koj yuav xav tsis thoob vim li cas raws nraim 10 cov kauj ruam tau pom zoo thiab seb cov lus qhia no puas tuaj yeem pab koj ua tiav koj lub hom phiaj kev noj qab haus huv.

Kab lus no yuav siv sij hawm ze dua ntawm cov lus qhia txhua hnub thiab pes tsawg calories koj hlawv ua 10 kauj ruam.

ob tug poj niam taug kev hauv ib qho chaw tshav ntuj

Vim li cas thiaj tseem ceeb ua 10 kauj ruam?

Rau ntau tus neeg, taug kev 10 kauj ruam yog li 000 mais (5 mais).

Cov naj npawb tshwj xeeb 10 tuaj yeem raug ntaus nqi rau cov lus hais siv los ntawm cov koom haum taug kev hauv Nyij Pooj thaum ntxov li xyoo 000 (, ).

Tsis tas li ntawd, kev tshawb fawb tam sim no kuj txhawb qhov kev thov tias taug kev 10 cov kauj ruam yog qhov zoo rau kev noj qab haus huv tag nrho ().

Hauv kev tshawb fawb ntawm 35 tus neeg laus nrog qhov qhab nia ntawm 31,7 txog 44,9, cov neeg koom tau txais cov lus qhia txog kev noj zaub mov thiab maj mam nce lawv cov kauj ruam txhua hnub kom txog thaum lawv mus txog 10. Tom qab kev cuam tshuam 000-lub hlis, Cov Neeg Koom Tes 'BMI poob qis los ntawm 6% ().

Lwm yam kev ntsuas lub cev kuj tau txhim kho.

Uas tau hais tias, txoj kev tshawb no tsis txawv qhov cuam tshuam ntawm kev noj haus cov lus qhia los ntawm cov neeg taug kev. Yog li ntawd, nws tsis tuaj yeem lees paub qhov txo qis hauv BMI rau kev taug kev ib leeg.

Résumé

Ua 10 cov kauj ruam hauv ib hnub tsis yog cov lus pom zoo rau kev noj qab haus huv, tab sis nws tau pom tias muaj txiaj ntsig zoo rau kev poob phaus thiab kev noj qab haus huv tag nrho.

Muaj pes tsawg calories 10 kauj ruam hlawv?

Tej zaum kuj ceeb tias, nws tsis yooj yim los ntsuas raws nraim pes tsawg calories koj hlawv los ntawm kev noj 10 kauj ruam.

Qhov tseeb, txhua tus neeg tej zaum yuav hlawv txhua lub sijhawm lawv ua cov kauj ruam no, vim tias cov calories uas koj hlawv los ntawm kev ua si lub cev yog cuam tshuam los ntawm ntau yam.

hnyav

Nws tau ntev tau ntseeg tias ib qho ntawm cov ntsiab lus tseem ceeb cuam tshuam rau cov calories uas koj hlawv thaum lub cev ua si yog lub cev qhov siab thiab qhov hnyav (, ).

Vim tias nws yuav siv lub zog ntau dua los txav lub cev loj dua li txav lub cev me, txoj kev xav yog tias calorie ntau ntau tau hlawv thaum lub zog ntawm lub cev loj dua ().

Txawm li cas los xij, kev tshawb fawb tshiab qhia tias tom qab hloov kho lub cev hnyav, cov calories uas tau hlawv los ntawm kev ua lub cev hauv cov neeg uas muaj lub cev hnyav yuav tsis siab dua tom qab tag nrho ().

Yog li ntawd, kev tshawb fawb ntxiv yog xav tau los txiav txim seb qhov hnyav npaum li cas cuam tshuam rau cov calories uas hlawv thaum lub sijhawm ua haujlwm.

Pace thiab struts

Lwm yam tseem ceeb tuaj yeem cuam tshuam txog pes tsawg calories uas koj hlawv noj 10 cov kauj ruam thiab ntawm hom dab tsi.

Piv txwv li, yog tias koj taug kev nrawm nrawm ntawm qhov nrawm ntawm 5 mais (8 mais) ib teev, koj tuaj yeem hlawv ntau dua 7 calories ib feeb.

Ntawm qhov tod tes, yog tias koj taug kev taug kev hauv toj siab ntawm qhov nrawm ntawm 3 mus rau 4 mais (5 mus rau 6 mais) ib teev, koj tuaj yeem hlawv ntawm 3,5 thiab 7 calories ib feeb ().

Ib txoj kev tshawb fawb ntawm cov tub ntxhais hluas tau pom tias taug kev 10000 cov kauj ruam ntawm 6 kis lus mev ib teev twg yuav hlawv qhov nruab nrab 153 calories ntau dua li taug kev deb ntawm 3 kilometers ib teev ().

Caj ces

Qhov feem ntau saib tsis taus uas ua rau muaj pes tsawg calories uas koj hlawv yog cov noob caj noob ces (,, , ).

Ib txoj kev tshawb fawb ntsuas calories hlawv thaum lub cev ua si hauv 8 khub ntawm tus menyuam ntxaib tshaj li 2 lub lis piam thiab xaus lus tias qhov sib txawv ntawm caj ces suav nrog 72% ntawm qhov sib txawv ntawm calories hlawv thaum lub cev ua si hauv lub neej txhua hnub ().

Tsis tas li ntawd, ib txoj kev tshawb fawb hauv nas pom tau tias tsis tu ncua, cov neeg ua haujlwm muaj peev xwm khiav tau ntau dua cov cua sov rau hauv lawv cov leeg thaum lub cev ua si, uas ua rau, piv rau cov neeg khiav dej num uas tsis tshua muaj zog ().

Tseem, qee qhov kev tshawb fawb ntawm cov ncauj lus no yog laus dua, thiab cov kev tshawb fawb tsis ntev los no xav tau kom nkag siab tias cov noob caj noob ces cuam tshuam li cas cov calories uas koj hlawv.

Xav tau kev

Tus naj npawb ntawm calories uas koj hlawv noj 10 cov kauj ruam yuav cuam tshuam los ntawm yam xws li qhov hnyav, noob caj noob ces, pace, thiab struts koj taug kev.

Yuav ua li cas kwv yees calories hlawv

Ib txoj hauv kev zoo tshaj plaws los xam seb pes tsawg calories koj hlawv los ntawm kev ua 10 cov kauj ruam yog siv qhov sib npaug uas txiav txim siab koj:

  • poids
  • kev siv zog
  • ntev ntawm kev tawm dag zog

Ib qho kev sib npaug yooj yim uas txiav txim siab txog cov xwm txheej no uas koj tuaj yeem siv los suav koj cov calories hlawv thaum taug kev - thiab rau lwm yam kev tawm dag zog - yog ():

  • calories hlawv ib feeb = 0,0175 x metabolic sib npaug ntawm kev ua haujlwm (MET) x hnyav hauv kilograms

Txhawm rau siv qhov sib npaug no koj yuav tsum:

1. Txiav txim siab MET ntawm koj txoj haujlwm

MET sawv rau. MET sawv cev rau tus nqi uas koj hlawv calories thaum koom nrog qee yam kev ua ub ua no. Cov dej num sib txawv ntawm qhov sib txawv muaj lawv tus kheej MET sib npaug ().

Ib daim ntawv teev cov pov thawj-raws li MET sib npaug tuaj yeem pom ().

Rau kev taug kev, qhov nruab nrab MET sib npaug ntawm 2,0 txog 10,0 nyob ntawm qhov ceev thiab struts ().

2. Xam koj qhov hnyav hauv kilograms

Yog tias koj siv los xam koj qhov hnyav hauv phaus, nws yooj yim los hloov koj tus lej rau kilograms.

  • hnyav hauv phaus / 2,2 = hnyav hauv kilograms

3. Ua raws li cov feeb ntawm 10 kauj ruam

Txij li qhov sib npaug no suav calories hlawv ib feeb, koj yuav tsum muab cov txiaj ntsig los ntawm tag nrho cov feeb nws coj koj mus ua kom tiav 10 kauj ruam los txiav txim tag nrho cov calories uas koj hlawv.

Piv txwv li, yog tias nws coj koj 1,5 teev (90 feeb) taug kev 10 kauj ruam, koj qhov kev sib npaug zaum kawg yuav zoo li no:

  • calories hlawv = 0,0175 x MET x hnyav hauv kilograms x 90 (feeb)

4. Txuas koj cov ntaub ntawv rau hauv qhov sib npaug.

Thaum koj tau txiav txim siab koj MET, koj qhov hnyav hauv kilograms, thiab tag nrho cov feeb nws coj koj mus taug kev 10 kauj ruam, koj tuaj yeem ntsaws koj cov ntaub ntawv rau hauv qhov sib npaug thiab ua tiav koj qhov kwv yees.

Nov yog qee qhov piv txwv ntawm yuav ua li cas calories koj hlawv tuaj yeem sib txawv raws li lub cev qhov hnyav thiab cov kauj ruam siv. Hauv cov piv txwv no, nws xav tias txhua tus neeg taug kev rau 1 teev (60 feeb) tsis hais qhov nrawm.

2,0 mph
(3,2 km / teev) /
2,8 TSI		3,0 mph
(4,8 km / teev) /
4.3 TSI		4,0 mph
(6,4 km / teev) /
5,0 TSI		5,0 mph
(8 km / teev) /
8.3 TSI
130 livres
(59 kg) Cov		173 calorie ntau ntau266 calorie ntau ntau309 calorie ntau ntau514 calorie ntau ntau
160 livres
(73 kg) Cov		214 calorie ntau ntau329 calorie ntau ntau383 calorie ntau ntau636 calorie ntau ntau
190 livres
(86 kg) Cov		253 calorie ntau ntau388 calorie ntau ntau451 calorie ntau ntau749 calorie ntau ntau
220 livres
(100 kg) Cov		294 calorie ntau ntau451 calorie ntau ntau525 calorie ntau ntau872 calorie ntau ntau

Xav tau kev

Koj tuaj yeem kwv yees pes tsawg calories uas koj hlawv los ntawm kev ua 10 cov kauj ruam nrog qhov sib npaug yooj yim uas siv rau hauv tus account koj qhov hnyav, taug kev ceev thiab siv, thiab lub sijhawm nws coj koj ua 000 tsis.

Puas yuav 10 Cov kauj ruam pab koj ua tiav koj lub hom phiaj kev qoj ib ce?

Zuag qhia tag nrho, noj 10 cov kauj ruam ib hnub zoo li yog ib txoj hauv kev los txhim kho kev noj qab haus huv thiab kev noj qab haus huv tag nrho.

Kev tshawb fawb txog kev taug kev qhia tau hais tias nws yog ib qho kev tawm dag zog zoo thiab muaj txiaj ntsig zoo uas tuaj yeem pab txo qhov hnyav thiab txhim kho kev noj qab haus huv tag nrho (, , , , , ).

Txawm li cas los xij, taug kev 10 kauj ruam ib hnub yuav tsis haum rau txhua tus, piv txwv li vim tsis muaj sijhawm lossis teeb meem sib koom ua ke. Qhov ntawd tau hais tias, txawm tias taug kev tsawg dua 000 cov kauj ruam hauv ib hnub tau pom tias muaj txiaj ntsig (, , , ).

Ib txoj kev tshawb fawb hauv cov poj niam pom tias 12-lub lim tiam kev taug kev uas cov neeg koom taug kev 50 mus rau 70 feeb 3 hnub hauv ib lub lis piam tuaj yeem txhim kho cov ntshav cov cim ntawm insulin tsis kam ().

Cov lus pom zoo tam sim no qhia tias taug kev tsawg kawg 30 feeb tsawg kawg 5 hnub hauv ib lub lis piam. Ua 10 kauj ruam hauv ib hnub yog ib txoj hauv kev kom ua tiav lub hom phiaj no (, ).

Xav tau kev

Ua 10 cov kauj ruam hauv ib hnub tuaj yeem pab koj ua tau raws li koj cov lus pom zoo rau kev tawm dag zog lub cev. Txawm li cas los xij, ua ob peb kauj ruam txhua hnub tseem muaj txiaj ntsig zoo rau koj txoj kev noj qab haus huv dua li tsis ua txhua yam.

Feem ntau cov

Ua 10 cov kauj ruam hauv ib hnub tuaj yeem pab koj tau txais cov lus pom zoo 000 feeb tsawg kawg 30 hnub hauv ib lub lis piam.

Txawm li cas los xij, kev ua 10 kauj ruam ib hnub yuav tsis muaj tseeb rau txhua tus. Ntxiv rau, cov kauj ruam tsawg dua tuaj yeem txhim kho koj txoj kev noj qab haus huv.

Tus naj npawb ntawm calories uas koj hlawv los ntawm kev noj 10000 cov kauj ruam txawv ntawm ib tus neeg mus rau ib tus neeg - thiab txawm tias ib hnub rau ib hnub - raws li cov yam ntxwv xws li lub cev hnyav, caj ces thiab kev taug kev nrawm tuaj yeem nce lossis txo cov calories hlawv.

Txhawm rau kwv yees pes tsawg calories koj hlawv, siv qhov sib npaug uas siv rau hauv koj lub cev qhov hnyav, qhov hnyav ntawm kev taug kev, thiab lub sijhawm nws coj koj los ua kom tiav 10000 kauj ruam.

Zuag qhia tag nrho, kev taug kev tsis tu ncua tuaj yeem xa - txawm tias koj ua 10 kauj ruam lossis tsawg dua.

Muaj pes tsawg calorie ntau ntau hauv cov dev kub

los ntawm
admin
-

Baseball ua si Nyob rau hauv lub tiaj nraum qaum tsev barbecues, cov dev kub yog cov khoom noj khoom haus lub caij ntuj sov classic. Ntxiv rau, lawv yog cov tswv yim, pheej yig thiab yooj yim los npaj.

Txawm hais tias koj noj cov dev kub tsis tu ncua lossis txuag lawv rau lub sijhawm tshwj xeeb, koj yuav xav tias lawv muab calorie ntau npaum li cas.

Tsab ntawv xov xwm no tshawb txog cov ntsiab lus calorie ntawm cov dev kub, suav nrog cov calories ntxiv los ntawm bun thiab koj nyiam cov khoom noj.

Rau tus dev kub ntawm ib lub rooj uas nyob ib puag ncig los ntawm cov khoom qab zib

Keeb kwm luv luv

Cov dev kub - tseem hu ua frankfurters - yog ib hom hnyuv ntxwm uas tuaj hauv Frankfurt, lub teb chaws Yelemees hauv xyoo pua 13th. Tom qab ntawd lawv tau nrov ua zaub mov hauv New York hauv xyoo 1800s.

Niaj hnub no, cov dev kub feem ntau suav hais tias yog neeg Asmeskas txawm tias lawv cov cuab yeej cuab tam German.

Keeb kwm, cov dev kub tau ua los ntawm nqaij npuas, tab sis feem ntau niaj hnub versions muaj kev sib xyaw ntawm nqaij npuas thiab nqaij nyuj. Txhawm rau txo tus nqi, nqaij qaib thiab qaib ntxhw tuaj yeem suav nrog.

Hais tias, qee lub npe tseem ua rau tag nrho cov nqaij npuas thiab txawm tias tag nrho cov nqaij nyug versions.

Cov dev kub yog ib txwm ua haujlwm rau hauv ib feem ntawm cov pob kws thiab noj cov zaub mov los yog topped nrog cov khoom noj xws li mustard, ketchup, thiab pickle relish.

Résumé

Kev lig kev cai, cov dev kub tau tsim tshwj xeeb los ntawm nqaij npuas. Niaj hnub no lawv feem ntau suav nrog nqaij npuas thiab nqaij nyug thiab qee zaum qaib thiab qaib ntxhw. Lawv feem ntau yog muab rau hauv ib lub pob thiab topped nrog condiments.

Tag nrho calorie cov ntsiab lus sib txawv

Tus dev kub tus qauv muab txog 150 calories, tab sis tus lej pes tsawg nws txawv heev nyob ntawm qhov loj ntawm cov hnyuv ntxwm, hom, thiab qhov sib ntxiv ntawm lwm cov khoom xyaw.

Hauv qab no yog cov ntsiab lus caloric ntawm qee cov npe nrov ntawm classic style kub dev (,,,,):

  • Pob Park (49 grams): 160 calorie ntau ntau
  • Teb chaws Hebrew (49 grams): 150 calorie ntau ntau
  • Hillshire Farm (76 grams): 240 calorie ntau ntau
  • Nathan's Famous (47 grams): 150 calorie ntau ntau
  • Tus kav nroog Oscar (45 grams): 148 calorie ntau ntau

Feem ntau cov khoom lag luam muaj ntau yam xaiv los ntawm cov ntsiab lus calorie sib txawv.

Ntau cov calorie ntau ntau, xws li ntev-ntev lossis jumbo hot dogs, lossis cov uas muaj calorie ntau ntxiv xws li cheese lossis tuaj yeem muab txog 300 calories txhua. Ntawm qhov tod tes, qee yam tsis muaj rog lossis tsis muaj rog tuaj yeem muaj tsawg li 100 calories.

Yog tias koj noj koj tus dev kub nrog lub pob, ntxiv 100 mus rau 150 calories rau tag nrho cov ntsiab lus calorie (, ).

Résumé

Tus dev kub nruab nrab muab txog 150 calories, tab sis qhov no txawv nyob ntawm ntau yam. Cov rog tsawg lossis tsis muaj rog muaj ntau li tsawg li 100 calories, thaum ntau yam loj lossis cov khoom xyaw ntxiv muaj ntau ntxiv.

Condiments thiab toppings ntxiv calorie ntau ntau

Ntau tus neeg nyiam cov dev kub yam tsis muaj qhov toppings, tab sis yog tias koj nyiam pawg ntawm cov khoom ntxiv, nco ntsoov xav txog lawv hauv koj cov calorie suav tag nrho.

Qhov no tuaj yeem ua kom yuam kev, vim tias cov kev xaiv saum toj kawg nkaus yog qhov tsis muaj kev txwv.

Ob tus dev kub uas nyiam tshaj plaws yog mustard thiab ketchup, txhua qhov muab txog 10 mus rau 20 calories ib tablespoon (16 grams) (, ).

Lwm qhov kev sib ntxiv muaj xws li qab zib pickle relish, uas muab 20 calories ib tablespoon (15 grams), thiab sauerkraut, uas tsuas muaj 3 calorie ntau ntau hauv tib qho kev pabcuam (,).

Cov calorie ntau ntau muaj xws li kua txob, cheese, nqaij npuas kib, coleslaw, gravy, thiab kib dos - tag nrho cov no tuaj yeem ntxiv txog 300 calories ntxiv rau txhua qhov nyob ntawm qhov loj me (, , ).

Résumé

Nyob ntawm cov khoom koj xaiv, koj tuaj yeem ntxiv 10 mus rau 300 calories ntxiv rau tus dev kub tus qauv, tsis suav nrog lub pob, uas feem ntau yog 100 txog 150 calories.

Koj yuav tsum noj cov dev kub?

Cov dev kub yog ib qho kev noj qab haus huv, nostalgic kev lig kev cai rau ntau tus neeg, tab sis lawv tsis yog qhov kev xaiv zoo tshaj plaws.

Lawv tau ua tiav heev thiab feem ntau muaj ntau cov roj saturated thiab cov as-ham uas ntau tus neeg yuav tsum tau txwv.

Tsis tas li ntawd, ntau ntau yam yog tsim los ntawm cov nqaij tsis zoo thiab tsiaj los ntawm cov khoom lag luam thiab muaj ntau cov tshuaj tua kab mob, tshuaj ntxiv, cov khoom tsw qab thiab xim ().

Cov khoom noj uas feem ntau nrog cov dev kub - zoo li khob cij thiab cov khoom noj - feem ntau ua tiav zoo ib yam.

Ntau qhov kev tshawb fawb qhia tias kev noj zaub mov siab hauv cov dev kub zoo li no tuaj yeem ua rau koj muaj kev pheej hmoo ntawm cov kab mob ntev, nrog rau kab mob plawv thiab qee yam mob qog noj ntshav (, , ).

Koj tuaj yeem ua rau koj cov pluas noj muaj kev noj qab haus huv me ntsis los ntawm kev xaiv tus dev kub ua nrog cov nqaij zoo dua thiab xaiv cov khoom noj muaj txiaj ntsig ntau dua, zoo li lub pob.

Uas tau hais tias, tsis muaj dab tsi cuam tshuam nrog indulging nyob rau hauv lub sij hawm kub dev yog tias koj txaus siab rau nws.

Nco ntsoov tsim lub hauv paus ntawm koj cov khoom noj rau tag nrho, cov khoom noj tsawg kawg nkaus, xws li txiv hmab txiv ntoo, zaub, tag nrho cov nplej, legumes, lean proteins, ceev thiab noob.

Résumé

Cov dev kub yog ua tiav heev thiab feem ntau ua los ntawm cov nqaij tsis zoo. Lawv kuj muaj cov sodium ntau thiab feem ntau muaj ntau cov tshuaj tua kab mob thiab cov tshuaj ntxiv. Siv qhov nruab nrab thaum ntxiv cov dev kub rau koj cov zaub mov.

Feem ntau cov

Keeb kwm nyob rau hauv lub teb chaws Yelemees, kub dev yog ib hom hnyuv ntxwm yos rov qab ntau pua xyoo.

Lawv tau dhau los ua neeg nyiam nyob hauv Tebchaws Meskas hauv xyoo 1800 thiab tseem nyob rau lub caij ntuj sov kev lig kev cai niaj hnub no.

Tus naj npawb ntawm calories hauv cov dev kub txawv nyob ntawm seb qhov loj me thiab cov khoom siv. Uas tau hais tias, tus dev kub ib txwm nrog bun, mustard, thiab ketchup muaj yuav luag 250 txog 300 calories.

Txawm hais tias cov dev kub yog cua, lawv tau ua tiav hnyav thiab tsis yog cov khoom noj khoom haus zoo tshaj plaws. Yog tias koj txaus siab rau lawv, xyaum ua kom zoo thiab nco ntsoov suav nrog ntau ntawm lawv hauv koj cov zaub mov feem ntau.

3000 Calorie Diet: Cov txiaj ntsig, Qhov hnyav nce thiab pluas noj

los ntawm
admin
-

Noj 3000 calorie ntau ntau raug suav hais tias yog tus qauv thiab ua tau raws li qhov xav tau ntawm cov khoom noj khoom haus ntawm cov neeg feem coob.

Txawm li cas los xij, nyob ntawm koj qib kev ua si, lub cev loj, thiab cov hom phiaj, koj yuav xav tau ntau dua.

Kab lus no suav nrog txhua yam koj xav paub txog 3000 calorie zaub mov, suav nrog cov laj thawj ua raws li ib qho, cov zaub mov noj thiab txwv, thiab cov qauv noj mov.

Tus tub hluas npaj pluas mov hauv chav ua noj

Leej twg yuav tsum ua raws li 3 calorie zaub mov?

Koj nyob ntawm ntau yam, suav nrog:

  • Kev sib deev. Cov poj niam feem ntau hlawv 5-10% tsawg calories ntawm so dua li cov txiv neej ntawm tib qhov loj ().
  • Hnub nyoog. Tus naj npawb ntawm calories uas koj hlawv thaum so txo ​​qis nrog hnub nyoog ().
  • Qhov loj. Qhov loj dua koj, cov calorie ntau ntau koj xav tau los tswj koj qhov hnyav.
  • Kev ua si. Kev tawm dag zog thiab kev ua ub no xws li kev ua teb thiab kev ua si kom muaj calorie ntau ntau ().

Kev xav tau calorie txhua hnub nyob ntawm 1 txog 600 calories ib hnub rau cov poj niam laus thiab 2 txog 400 calories rau cov txiv neej laus, nrog rau cov qis qis rau cov neeg nyob hauv sedentary thiab ntau dua rau cov neeg nquag ().

Cov kev kwv yees no yog nyob ntawm qhov sib npaug siv qhov nruab nrab qhov siab thiab qhov hnyav hnyav rau cov poj niam laus thiab cov txiv neej. Tus poj niam siv yog 5'4 "(163 cm) siab thiab hnyav 126 phaus (57,3 kg), thaum tus txiv neej siv yog 5'10 "(178 cm) siab thiab hnyav 154 phaus (70 kg).

Nyob ntawm koj qhov loj me thiab qib kev ua si, koj yuav xav tau 3 calories lossis ntau dua ib hnub los tswj koj lub cev hnyav.

Txawm hais tias cov neeg ncaws pob feem ntau muaj kev xav tau caloric ntau dua li cov pej xeem, cov neeg uas xav tau kev ua haujlwm, xws li cov neeg ua liaj ua teb thiab cov neeg ua haujlwm tsim kho, kuj tseem yuav xav tau cov calorie ntau ntau los tswj lawv qhov hnyav.

Piv txwv li, yog tias koj ua ib qho kev tawm dag zog me ntsis ob peb hnub hauv ib lub lis piam nrog kev ua haujlwm me me hauv nruab nrab, tej zaum koj yuav tsis xav tau calorie ntau ntau, vim tias koj hlawv calories tsawg dua li cov neeg feem coob.

Xav tau kev

Cov yam ntxwv xws li poj niam txiv neej, hnub nyoog, qhov siab thiab qib kev ua haujlwm txiav txim siab seb koj yuav tsum ua raws li 3000 calorie noj.

tuaj yeem pab koj nce qhov hnyav

Thaum muaj coob tus neeg xav kom poob phaus, lwm tus xav kom nws nce.

Qhov hnyav nce tshwm sim thaum koj tsis tu ncua noj calorie ntau dua li koj hlawv txhua hnub. Nyob ntawm koj qib kev ua si thiab koj qhov loj me, 3000 calorie ntau ntau tej zaum yuav siab tshaj qhov koj xav tau calories tam sim no, ua rau koj hnyav ().

Vim Li Cas Koj Thiaj Xav Tau Qhov hnyav

Muaj ntau ntau yam uas xav kom hnyav.

Yog tias koj raug cais raws li qhov hnyav raws li koj lub cev qhov hnyav (BMI), koj tus kws kho mob lossis kws kho mob tuaj yeem pom zoo kom koj nce qhov hnyav.

Xwb, yog tias koj yog ib tus neeg ncaws pob, koj tuaj yeem xav nce qhov hnyav - qhov zoo tshaj plaws ntawm cov leeg nqaij - kom ua tau zoo hauv koj cov kev ua si.

Ib yam li ntawd, yog tias koj yog ib tug lossis mus rau hauv powerlifting, koj tuaj yeem xav nce qhov hnyav kom nce cov leeg thiab lub zog.

Hauv lwm qhov xwm txheej, koj yuav muaj teeb meem kev noj qab haus huv uas ua rau koj cov calorie ntau ntau, xws li mob qog noj ntshav lossis kab mob, lossis rov zoo los ntawm kev phais loj (, ).

Kev nyab xeeb ntawm qhov hnyav nce

Txawm hais tias cov kev tshawb fawb ntawm cov ntsiab lus tsis tshua muaj, qhov pom tau ntawm qhov hnyav nce yog 0,5 mus rau 2 phaus (0,2 txog 0,9 kg) ib lub lis piam ().

Txawm li cas los xij, hauv cov neeg uas muaj kev noj zaub mov tsis zoo, qhov hnyav nce ntawm kwv yees li 4,4 phaus (2 kg) hauv ib lub lis piam tau ua tiav zoo ().

Qhov hnyav nce sai tuaj yeem ua rau muaj kev phiv tsis zoo, xws li tsam plab, mob plab, thiab kua dej. Yog tias koj yog ib tus neeg ncaws pob, cov kev mob tshwm sim no tuaj yeem ua rau koj qhov kev ua tau zoo los ntawm kev cuam tshuam tsis zoo rau koj cov kev ua haujlwm lossis kev coj ua ().

Tsis tas li ntawd, qhov hnyav nce sai tuaj yeem nce koj qib triglyceride, uas tuaj yeem ua rau koj muaj kab mob plawv (, ).

nyob ntawm seb muaj pes tsawg calories koj xav tau los tswj koj qhov hnyav.

Yog tias koj tswj koj qhov hnyav, koj yuav nce qhov hnyav sai dua ntawm 3000 calorie zaub mov ntau dua li tus neeg uas tswj lawv qhov hnyav ntawm 2500 calories ib hnub.

Piv txwv li, txoj kev tshawb fawb 8-lub lim tiam tau pom tias thaum 25 tus neeg noj qab haus huv noj 950 calorie ntau dua li lawv cov calorie xav tau los tswj lawv qhov hnyav, lawv nce qhov nruab nrab ntawm 11,7 phaus (5,3 kg) - 7,7 phaus (3,5 kg), suav nrog roj. ( ).

Yog tias tib cov neeg koom nrog tsuas yog noj 500 calories tshaj lawv cov calories uas xav tau rau tib lub sijhawm, lawv yuav muaj qhov hnyav dua.

Xav tau kev

Rau qee tus neeg, 3 calories tuaj yeem pab koj nce qhov hnyav. Qhov kev pom zoo thiab kev nyab xeeb ntawm qhov hnyav nce yog 000 mus rau 0,5 phaus (2 txog 0,2 kg) ib lub lis piam.

Yuav ua li cas ua raws li kev noj qab haus huv 3000 calorie noj

Cov calories hauv koj cov zaub mov yog los ntawm peb: carbohydrates, rog thiab protein.

Protein thiab carbohydrates muab plaub calories ib gram, piv rau cuaj rau rog.

Qhov Txais Macronutrient Distribution Ranges (AMDR) tsim los ntawm Lub Tsev Kawm Ntawv Tshuaj Kho Mob ntawm National Academies pom zoo kom tib neeg tau txais ():

  • 45 mus rau 65% ntawm lawv cov calories yog los ntawm carbohydrates
  • 20 mus rau 35% ntawm lawv cov calories yog los ntawm cov rog
  • 10 mus rau 35% ntawm lawv cov calories yog los ntawm cov protein

Cov lus hauv qab no siv cov feem pua ​​​​rau 3000 calorie zaub mov:

Calories3.000
Carbohydrates338-488 g
roj67 rau 117 g
Kev Cuam Tshuam75-263 grams

Thaum ua ke nrog kev cob qhia kev tiv thaiv, kev noj cov protein ntau ntawm qhov kawg ntawm AMDR tau pom tias txo cov rog hauv lub cev los ntawm kev noj cov calorie ntau ntau thiab nce cov leeg nqaij (, , ).

Kev cob qhia kev tiv thaiv tuaj yeem txhawb kev rog rog es tsis txhob noj cov calorie ntau ntau ().

Siv cov protein nyob ib ncig ntawm koj qhov kev tawm dag zog, nrog rau qhov sib npaug sib npaug thoob plaws hauv koj lub hnub los txhim kho kev rov zoo thiab cov leeg nqaij (, ).

Xav tau kev

Kev noj cov protein ntau ua ke nrog kev cob qhia tsis kam tuaj yeem pab txhim kho koj lub cev muaj pes tsawg leeg.

Khoom noj khoom haus, Khoom noj kom tsis txhob

Kev noj 3000 calories ib hnub twg los ntawm tag nrho cov khoom noj uas tsis tau ua tiav lossis ua tiav tsawg kawg nkaus, xws li txiv hmab txiv ntoo, zaub, tag nrho cov nplej, cov rog noj qab haus huv thiab cov nqaij ntshiv, tuaj yeem nyuaj.

Qhov no yog vim hais tias cov zaub mov no muaj ntau cov as-ham tab sis kuj tsawg calories, yuam koj noj ntau npaum li cas ntawm cov zaub mov.

Hloov pauv, nws yuav yooj yim rau haus 3000 calories los ntawm cov khoom noj uas tau ua tiav zoo, xws li nqaij npuas kib, chips, khoom qab zib, ncuav qab zib, cereals qab zib, thiab dej qab zib, vim tias lawv qab heev thiab muaj calorie ntau ntau.

Txawm li cas los xij vim tias cov zaub mov tsis zoo no tsis muaj cov khoom noj tseem ceeb rau kev noj qab haus huv, nws yog ib qho tseem ceeb kom tau txais feem ntau ntawm koj cov calories los ntawm cov khoom noj muaj txiaj ntsig, suav nrog:

  • Proteins ntawm tsiaj keeb kwm: salmon, nqaij qaib, qaib ntxhw, nqaij nyuj, tag nrho cov qe, thiab lean txiav ntawm nqaij nyug, xws li flank los yog sirloin
  • Plant-based proteins: tofu, edamame, tempeh, peas thiab chickpeas
  • Cereals: oats, mov, qhob cij, pastas thiab quinoa
  • Milkman: , tsev cheese, kefir thiab Greek yogurt.
  • Roj thiab roj: almonds, walnuts, flaxseed, txiv roj roj thiab txiv ntseej butters zoo li txiv laum huab xeeb lossis almond butter
  • Txiv hmab txiv ntoo: avocados, berries, txiv apples, bananas, pears, txiv kab ntxwv, grapes, thiab lwm yam.
  • Zaub: squash, qos yaj ywm qab zib, peas, kale, peppers, zucchini, broccoli, txiv lws suav, cauliflower, thiab lwm yam.

Tsis tas li ntawd, cov hmoov protein, nrog rau cov whey, casein, thiab cov hmoov cog xws li mov, soy, los yog taum pauv, tuaj yeem ntxiv rau smoothies rau cov khoom noj txom ncauj thiab calorie ntau ntau.

Thaum kawg, uas feem ntau muab 1 calories rau ib qho kev pabcuam, yog qhov kev xaiv yooj yim, tab sis nws yog qhov zoo tshaj plaws kom ua tau raws li koj cov calories thiab cov khoom noj uas xav tau los ntawm kev noj zaub mov ua ntej.

Cov khoom noj uas ua tau zoo heev, cov zaub mov tsis zoo kom zam lossis txwv kev noj 3000-calorie muaj xws li:

  • Cov zaub mov kib: Fries, dos rings, donuts, nqaij qaib strips, cheese sticks, thiab lwm yam.
  • Khoom noj ceev: tacos, hamburgers, pizzas, kub dev, thiab lwm yam.
  • Khoom noj qab zib thiab dej qab zib: dej qab zib, khoom qab zib, dej haus kis las, khoom qab zib ci, tshuaj yej qab zib, ice cream, dej qab zib kas fes, thiab lwm yam.
  • Refined carbohydrates: ncuav qab zib, chips, qab zib cereals, pastries, thiab lwm yam.

Yog tias feem ntau ntawm koj cov khoom noj muaj cov khoom noj khoom haus-dense tag nrho cov khoom noj, koj tuaj yeem txaus siab rau koj cov khoom noj uas koj nyiam nyob rau hauv nruab nrab.

Xav tau kev

Xyuas kom tseeb tias feem ntau ntawm koj cov calories yog los ntawm kev ua haujlwm tsawg kawg nkaus, cov khoom noj muaj txiaj ntsig zoo thiab khaws cov khoom qab zib thiab cov zaub mov tsis zoo rau qee lub sijhawm.

Piv txwv zaub mov

Qhov no yog dab tsi 5 hnub ntawm 3000 calorie zaub mov tuaj yeem zoo li.

Monday

  • Noj tshais: 1 khob (80 grams) oats nrog 1 khob (240 ml) mis nyuj los yog 1 sliced ​​​​banana thiab 2 tablespoons (33 grams) txiv laum huab xeeb
  • Khoom txom ncauj: Txoj kev sib tov ua nrog 1 khob (80 grams) qhuav cereal, 1/4 khob (30 grams) granola, 1/4 khob (34 grams) qhuav txiv hmab txiv ntoo thiab 20 txiv ntseej.
  • Noj su: 1 khob (100 grams) spaghetti nrog 3/4 khob (183 grams) lws suav sauce thiab 4 ooj (112 grams) siav nqaij nyuj, ntxiv rau 1 nruab nrab breadstick nrog 1 tablespoon (14 grams) butter
  • Khoom txom ncauj: 1 khob (226 grams) tsev cheese thiab 1/2 khob (70 grams) blueberries
  • Noj hmo: 4 ooj (110 grams) salmon, 1 khob (100 grams) xim av thiab 5 asparagus hmuv

Tuesday

  • Noj tshais: smoothie ua los ntawm 2 khob (480 ml) mis nyuj los yog zaub zaub, 1 khob (227 grams) yogurt, 1 khob (140 grams) blueberries thiab 2 tablespoons (33 grams) almond butter
  • Khoom txom ncauj: 1 granola bar, 1 daim ntawm txiv hmab txiv ntoo thiab 2 pieces ntawm hlua cheese
  • Noj su: 12-nti sub qhaub cij nrog nqaij, cheese thiab zaub nrog 3 ooj (85 grams) me nyuam carrots, 2 tablespoons (28 grams) thiab txiv apples ntawm sab
  • Khoom txom ncauj: 1 dia ntawm whey protein hmoov sib tov rau hauv 1 khob (240 ml) ntawm cov mis nyuj los yog cov mis nyuj cog
  • Noj hmo: 4 ooj (113 grams) sirloin steak, 1 qhov nruab nrab ci qos yaj ywm (173 grams) nrog 1 tablespoon (14 grams) butter thiab 1 khob (85 grams) broccoli

Wednesday

  • Noj tshais: 3 pob kws waffles nrog 2 tablespoons (33 grams) txiv laum huab xeeb, 1 txiv kab ntxwv thiab 2 khob (480 ml) mis nyuj los yog mis nyuj cog
  • Khoom txom ncauj: 1 txiv ntseej granola bar thiab 1 ooj (28 grams) almonds
  • Noj su: 90 ooj (6 grams) 170% lean burger ntawm tag nrho cov nplej nplej nrog 1 daim ntawm txiv lws suav thiab nplooj lettuce, ntxiv rau 1 1/2 khob (86 grams) ntawm lub tsev ua noj hauv cov roj txiv roj txiv roj.
  • Khoom txom ncauj: 1 khob (227 grams) Greek yogurt thiab 1 khob (140 grams) strawberries
  • Noj hmo: 4 ooj (112 grams) nqaij qaib mis, 1/2 khob (84 grams) quinoa thiab 1 1/3 khob (85 grams) daus peas

Thursday

  • Noj tshais: 3 qe omelet nrog sliced ​​​​dos, liab thiab ntsuab peppers thiab 1/4 khob (28 grams) grated cheese nrog 2 khob (480 ml) mis nyuj los yog cog-raws li mis nyuj haus
  • Khoom txom ncauj: 2 tablespoons (33 grams) txiv laum huab xeeb butter thiab 1 txiv tsawb ntawm 1 daim ntawm cov nplej tag nrho
  • Noj su: 8 ooj (226 grams) tilapia fillets, 1/4 khob (32 grams) lentils thiab zaub xam lav topped nrog 1/4 khob (30 grams) walnuts
  • Khoom txom ncauj: 2 nyuaj slices on ib tug sib tov ntsuab zaub xam lav
  • Noj hmo: qaib ntxhw chili ua nrog 4 ooj (114 grams) qaib ntxhw mis, tws dos, qej, celery thiab Sweet peppers, 1/2 khob (123 grams) txiv lws suav thiab 1/2 khob (120 grams) cannellini taum, topped nrog 1/4 khob (28 grams) grated cheese. Ntxiv oregano, nplooj nplooj, chili hmoov thiab cumin mus saj.

Friday

  • Noj tshais: 3 qe tag nrho, 1 txiv apples thiab 1 khob (80 grams) ntawm oatmeal ua nrog 1 khob (240 ml) mis nyuj los yog mis nyuj cog
  • Khoom txom ncauj: 1 khob (226 grams) dawb yogurt nrog 1/4 khob (30 grams) granola thiab 1/2 khob (70 grams)
  • Noj su: 168 grams (6 ooj) nqaij qaib mis, 1 qos yaj ywm nruab nrab (151 grams), 3/4 khob (85 grams) taum ntsuab thiab 1 ooj (28 grams) walnuts
  • Khoom txom ncauj: 1/2 khob (130 grams) chickpeas tshaj zaub
  • Noj hmo: burrito tais nrog 6 ooj (170 grams) hauv av sirloin steak, 1/2 khob (130 grams) taum dub, 1/2 khob (90 grams) xim av, 1 khob (35 grams) shredded lettuce thiab spinach, thiab 2 tablespoons ( 16 grams) salsa

Xav tau kev

Qhov no 3-calorie, 000-hnub cov qauv ntawv qhia zaub mov suav nrog ntau yam khoom noj khoom haus, xws li cov nqaij ntshiv, rog rog, txiv hmab txiv ntoo, thiab zaub.

Feem ntau cov

Nyob ntawm ntau yam, suav nrog koj qib kev ua si thiab lub cev loj, kev noj haus 3-calorie tuaj yeem pab koj tswj lossis nce qhov hnyav.

Tag nrho cov khoom noj uas tsis tau ua tiav lossis ua tiav tsawg kawg nkaus, xws li txiv hmab txiv ntoo, zaub, cov nplej, cov rog noj qab haus huv, thiab cov nqaij ntshiv, yuav tsum ua rau feem ntau - yog tias tsis yog tag nrho - ntawm koj cov khoom noj.

Ntawm qhov tod tes, cov khoom noj ua kom zoo zoo xws li nqaij npuas kib, chips, khoom qab zib, ncuav qab zib, thiab qab zib cereals yuav tsum txwv.

A 1 Calorie Diet: Cov npe khoom noj, npaj pluas noj, thiab ntau dua

los ntawm
admin
-

Kom poob phaus, Nws yog ib qho tsim nyog los tsim kom muaj calorie ntau ntau los ntawm kev noj tsawg lossis ua kom lub cev ua si.

Ntau tus neeg xaiv ua raws li 1 calorie zaub mov kom dhia pib poob phaus thiab tswj lawv cov khoom noj.

Kab lus no piav qhia yuav ua li cas ua raws li 1 calorie zaub mov, suav nrog cov zaub mov noj dab tsi, cov zaub mov twg yuav tsum zam, thiab cov lus qhia rau kev noj qab haus huv, kev poob phaus ntev.

1500 calorie zaub mov

Nkag siab txog Calorie Xav Tau

Thaum 1 calories tej zaum yuav yog ib qho kev qhia zoo rau ntau tus neeg, nco ntsoov suav koj cov kev xav tau ua tib zoo txhawm rau txhim kho koj txoj kev poob phaus.

Tus naj npawb ntawm calories uas koj xav tau nyob ntawm ntau yam, suav nrog kev ua lub cev, poj niam txiv neej, hnub nyoog, lub hom phiaj poob phaus thiab kev noj qab haus huv tag nrho.

Nws yog ib qho tseem ceeb rau kwv yees tus naj npawb ntawm calories uas koj lub cev xav tau los tswj thiab poob phaus thaum txiav txim siab koj xav tau.

Txhawm rau xam koj cov kev xav tau calorie tag nrho, nws yog ib qho tsim nyog los xam tag nrho cov calories uas koj feem ntau hlawv nyob rau hauv ib hnub, hu ua koj cov nyiaj siv hluav taws xob txhua hnub (TDEE) (1).

Txoj hauv kev yooj yim tshaj plaws los txiav txim siab koj TDEE yog siv lub laij lej online lossis Mifflin-St software. Jeor equation, ib qho qauv uas koj ntsaws koj qhov siab, qhov hnyav thiab hnub nyoog.

Qhov no yog Mifflin-St. Jeor equation rau txiv neej thiab poj niam:

  • Tus txiv neej: Calories ib hnub = 10x (qhov hnyav hauv kg) + 6.25x (qhov siab hauv cm) – 5x (hnub nyoog) + 5
  • Cov poj niam: Calories ib hnub = 10x (qhov hnyav hauv kg) + 6,25x (qhov siab hauv cm) – 5x (hnub nyoog) – 161

Txhawm rau xam koj TDEE, Mifflin cov lus teb. Qhov sib npaug ntawm St. Jeor ces muab tus lej sib npaug rau koj qib kev ua ub no, hu ua qhov ua tau zoo (2).

Muaj tsib theem kev ua si sib txawv:

  • Sedentary: x 1,2 (cov neeg nyob qis qis qis qis lossis tsis muaj kev tawm dag zog)
  • Ua haujlwm me ntsis: x 1,375 (lub zog qoj ib ce tsawg dua 3 hnub hauv ib lub lis piam)
  • Nruab nrab nquag: x 1,55 (kev tawm dag zog ib nrab hnub feem ntau ntawm lub lim tiam)
  • Active heev: x 1,725 (kev tawm dag zog txhua hnub)
  • Ntxiv active: x 1,9 (kev tawm dag zog hnyav 2 lossis ntau dua ib hnub)

Tom qab txiav txim siab koj TDEE los ntawm kev muab cov lus teb Mifflin. St-Jeor qhov sib npaug nrog qhov ua haujlwm kom raug, calories tuaj yeem hloov kho raws li koj lub hom phiaj poob phaus.

Tsim kom muaj calorie tsis txaus kom poob phaus

Txawm hais tias kev poob phaus yog qhov nyuaj ntau dua li "calories hauv, calories tawm" txoj kev xav, raws li txoj cai dav dav, yuav tsum tsim kom muaj calorie ntau ntau kom poob lub cev rog.

Feem ntau, kev txo qis ntawm 500 calories ib hnub yog pom zoo kom poob 450 grams (1 phaus) hauv ib lub lis piam.

Txawm hais tias qhov no yuav sib npaug rau qhov hnyav ntawm 52 phaus (23,5 kg) hauv ib xyoos, kev tshawb fawb qhia tau tias qhov nruab nrab ntawm qhov hnyav poob qis dua.

Kev coj cwj pwm thiab kev lom neeg, xws li kev noj haus thiab kev sib txawv ntawm cov kab mob plab thiab cov kab mob metabolic, ua rau tib neeg poob phaus ntawm cov nqi sib txawv (3, 4).

Piv txwv li, kev tshuaj xyuas ntawm 35 cov kev tshawb fawb pom qhov poob ntawm 0,004 txog 2,5 phaus (0,002 txog 1,13 kg) ib lub lis piam thaum calories raug txwv rau 240 txog 1 calories ib hnub (000).

Es tsis txhob teeb tsa lub hom phiaj tsis muaj tseeb, tsom rau qeeb, khov kho qhov hnyav ntawm 1 mus rau 2 phaus (0,5 mus rau 1 kg) ib lub lis piam.

Txawm li cas los xij, vim tias kev poob phaus txawv ntawm ib tus neeg mus rau lwm tus, nws tseem ceeb heev kom tsis txhob poob siab yog tias koj tsis poob phaus sai li sai tau.

Kev ua kom lub cev muaj zog, siv sij hawm tsawg dua zaum, txiav cov suab thaj ntxiv thiab tsom mus rau tag nrho cov zaub mov yuav tsum pab kom poob phaus thiab pab koj nyob hauv txoj kev.

Résumé Txiav txim siab koj cov kev xav tau calorie, tom qab ntawd tsim qhov tsis txaus los ntawm kev rho tawm 500 calories los ntawm koj TDEE. Npaj kom poob ceeb thawj ntawm 1 mus rau 2 phaus (0,5 mus rau 1 kg) ib lub lis piam.

Cov zaub mov noj ntawm 1 Calorie Diet

Txhawm rau kom poob phaus thiab txais kev noj zaub mov zoo, nws yog ib qho tseem ceeb uas yuav tsum xaiv cov khoom noj uas tsis tau ua tiav.

Thaum nws muaj kev noj qab nyob zoo kom muaj kev kho mob txhua lub sijhawm tam sim no thiab tom qab ntawd, feem ntau ntawm koj cov khoom noj yuav tsum muaj cov khoom noj hauv qab no:

  • Cov zaub uas tsis muaj hmoov txhuv nplej siab: Kale, arugula, spinach, broccoli, cauliflower, peppers, nceb, asparagus, txiv lws suav, thiab lwm yam.
  • Txiv Hmab Txiv Ntoo: Berries, txiv apples, pears, citrus txiv hmab txiv ntoo, melon, grapes, bananas, thiab lwm yam.
  • Starchy Zaub: Qos yaj ywm, peas, qos yaj ywm qab zib, plantains, butternut squash, thiab lwm yam.
  • Ntses thiab shellfish: Hiav txwv bass, salmon, cod, clams, cws, sardines, trout, oysters, thiab lwm yam.
  • Qe: Tag nrho cov qe muaj cov khoom noj muaj txiaj ntsig ntau dua li cov qe dawb.
  • Nqaij qaib thiab nqaij: Nqaij qaib, qaib ntxhw, nqaij nyuj, nyuj, yaj, thiab lwm yam.
  • Plant-based protein cov chaw: Tofu, tempeh, cog cov protein hmoov hmoov.
  • whole grains: Oats, brown mov, farro, quinoa, bulgur, barley, millet, thiab lwm yam.
  • Ob txhais ceg Nqaij qaib, taum raum, lentils, taum dub thiab lwm yam.
  • Noj qab nyob zoo cov rog: Avocados, txiv roj roj, txiv maj phaub unsweetened, avocado roj, txiv maj phaub roj, thiab lwm yam.
  • Cov khoom noj mis nyuj: Cov rog rog lossis cov rog tsawg yogurt, kefir thiab tag nrho cov rog cheeses.
  • Noob, txiv ntseej thiab txiv ntseej butters: Almonds, macadamia ceev, taub dag noob, walnuts, sunflower noob, natural peanut butter, almond butter thiab tahini.
  • Unsweetened cog mis nyuj: Txiv maj phaub, almond, cashew thiab hemp
  • seasonings: Turmeric, qej, oregano, rosemary, kua txob liab, kua txob dub, ntsev, thiab lwm yam.
  • Cov khoom xyaw: Kua cider vinegar, salsa, kua txiv qaub, qej hmoov, thiab lwm yam.
  • Tsis-caloric dej qab zib: Dej, dej cawv, kas fes, tshuaj yej ntsuab, thiab lwm yam.

Nco ntsoov tias koj noj cov zaub mov muaj fiber ntau thiab cov khoom muaj protein ntau zoo nrog txhua pluas noj.

Protein yog qhov ntim ntau tshaj ntawm peb lub macronutrients, thiab sib txuas cov protein nrog cov fiber ntau, xws li zaub tsis muaj hmoov txhuv nplej siab, taum, los yog berries, tuaj yeem pab tiv thaiv overeating.

Kev tshawb fawb qhia tau hais tias cov zaub mov muaj fiber ntau thiab cov protein zoo txhawb kev rog (6, 7).

Résumé Tag nrho cov khoom noj, xws li zaub, txiv hmab txiv ntoo, qe, ntses thiab txiv ntseej, yuav tsum ua rau feem ntau ntawm cov zaub mov noj qab haus huv.

Cov Khoom Noj Kom Tsis Zam Txim

Cov zaub mov tiav thiab ntxiv qab zib yuav tsum tau khaws cia kom tsawg kawg nkaus hauv txhua qhov kev pab cuam poob phaus.

Txiav lossis txwv cov zaub mov hauv qab no tuaj yeem pab koj poob phaus thiab txhim kho koj txoj kev noj qab haus huv tag nrho.

  • Khoom noj ceev: Nqaij qaib nuggets, fries, pizza, kub dev, thiab lwm yam.
  • Refined carbohydrates: Dawb qhob cij, qab zib cereals, pasta dawb, bagels, crackers, pob kws chips, tortillas, thiab lwm yam.
  • Ntxiv qab zib: Cov khoom noj qab zib, khoom qab zib, pastries, khoom qab zib, rooj qab zib, agave, thiab lwm yam.
  • Cov zaub mov ua tiav: Ntim cov khoom noj, cov nqaij ua tiav (cov nqaij txias, nqaij npuas kib), cov kaus poom pasta tais, cereal bars, thiab lwm yam.
  • Cov zaub mov kib: Chips, kib zaub mov, donuts, mozzarella sticks, thiab lwm yam.
  • Khoom noj khoom haus thiab cov khoom noj muaj roj tsawg: Cov khoom noj khoom haus, cov khoom noj muaj roj tsawg, cov roj tsawg, cov zaub mov khov, cov khoom qab zib uas tsis muaj calorie, thiab lwm yam.
  • Cov dej qab zib: Dej qab zib, kua txiv hmab txiv ntoo, dej qab zib, flavored mis nyuj, qab zib kas fes haus, thiab lwm yam.

Txawm hais tias txaus siab rau cov khoom noj uas nyiam los yog haus dej txhua txhua ib zaug yuav tsis cuam tshuam koj lub hom phiaj kev poob phaus, koj yuav tswj nws tsis tu ncua.

Piv txwv li, yog tias koj muaj tus cwj pwm noj ice cream txhua hmo tom qab noj hmo, txo koj cov khoom noj rau ib qho dej khov ib zaug lossis ob zaug hauv ib lub lis piam.

Txo cov cwj pwm uas cuam tshuam kev poob phaus tuaj yeem siv sijhawm, tab sis nws yog qhov tsim nyog kom ua tiav koj cov hom phiaj kev noj qab haus huv.

Résumé Cov khoom noj ceev ceev, cov carbohydrates ua kom zoo thiab cov suab thaj ntxiv yuav tsum raug txwv thaum ua raws li kev noj zaub mov zoo rau kev poob phaus.

Qauv Npaj Noj 1 Lub Limtiam

Ntawm no yog cov zaub mov noj qab haus huv ib lub lis piam uas muaj 1 calories.

Cov zaub mov tuaj yeem hloov kho kom haum rau txhua qhov saj, suav nrog cov neeg tsis noj nqaij thiab cov neeg noj gluten-dawb.

Cov zaub mov hauv qab no yog nyob ib ncig ntawm 500 calories txhua (8):

Monday

Noj tshais - Qe thiab Avocado Toast

  • 2 vaj
  • 1 daim ntawm Ezekiel toast
  • 1/2 khob avocat

Noj su - Grilled Chicken Salad

  • 2 khob (40 grams) spinach
  • 4 ooj (112 grams) grilled qaib
  • 1/2 khob (120 grams) chickpeas
  • 1/2 khob (25 grams) grated carrots
  • 1 ooj (28 grams) tshis cheese
  • Balsamic vinegar

Noj hmo - cod nrog quinoa thiab broccoli

  • 5 ooj (140 grams) ci cod
  • 1 tablespoon (15 ml) txiv roj roj
  • 3/4 khob (138 grams) quinoa
  • 2 khob (176 grams) roasted broccoli

Tuesday

Noj tshais - Noj qab nyob zoo yogurt tais

  • 1 khob (245 grams) muaj zog dawb yogurt
  • 1 khob (123 grams) raspberries
  • 2 tablespoons (28 grams) sliced ​​​​almonds
  • 2 tablespoons (28 grams) chia noob
  • 1 tablespoon (14 grams) txiv maj phaub unsweetened

Noj su - Mozzarella qhwv

  • 2 ooj (46 grams) tshiab mozzarella
  • 1 khob (140 grams) kua txob liab
  • 2 slices ntawm txiv lws suav
  • 1 tablespoon (15 grams) pesto
  • 1 pob me me ntawm tag nrho cov nplej

Noj hmo - Salmon nrog zaub

  • 1 qos yaj ywm me me (60 grams)
  • 1 teaspoon (5 grams) butter
  • 4 ooj (112 grams) qus salmon
  • 1 khob (88 grams) roasted Brussels sprouts

Wednesday

Noj tshais - Oatmeal

  • 1 khob (81 grams) oat hmoov siav nyob rau hauv 1 khob (240 ml) unsweetened almond mis nyuj
  • 1 khob (62 grams) sliced ​​​​apples
  • 1/2 teaspoon cinnamon
  • 2 tablespoons (32 grams) txiv laum huab xeeb butter

Noj su - zaub thiab hummus yob

  • 1 lub hnab me me ntawm cov nplej tag nrho
  • 2 tablespoons (32 grams) hummus
  • 1/2 khob avocat
  • 2 slices ntawm txiv lws suav
  • 1 khob (20 grams) tshiab arugula
  • 1 ooj (28 grams) Muenster cheese

Noj hmo - Chili

  • 3 ooj (84 grams) av qaib ntxhw
  • 1/2 khob (120 grams) taum dub
  • 1/2 khob (120 grams) taum liab
  • 1 khob (224 grams) crushed txiv lws suav

Thursday

Noj tshais - Peanut Butter thiab Banana Toast nrog Qe

  • 2 qe qe
  • 1 daim ntawm Ezekiel toast
  • 2 tablespoons (32 grams) txiv laum huab xeeb butter
  • 1/2 hlais txiv tsawb

Noj su - Sushi thaum mus

  • 1 yob ntawm dib thiab avocado sushi ua nrog mov xim av
  • 1 zaub yob nrog mov xim av
  • 2 pieces ntawm salmon sashimi thiab ib tug zaub xam lav ntsuab

Noj hmo - Dub taum Burger

  • 1 khob (240 grams) taum dub
  • 1 lub qe
  • Chop dos
  • Chop qej
  • 1 tablespoon (14 grams) breadcrumbs
  • 2 khob (20 grams) sib tov zaub ntsuab
  • 1 ooj (28 grams) feta cheese

Friday

Noj tshais - Noj tshais smoothie

  • 1 tablespoon ntawm pea protein hmoov
  • 1 khob (151 grams) khov blackberries
  • 1 khob (240 ml) txiv maj phaub mis nyuj
  • 1 tablespoon (16 grams) cashew butter
  • 1 tablespoon (14 grams) hemp noob

Noj su - Kale Salad Nrog Grilled Chicken

  • 2 khob (40 grams) txiv lws suav
  • 4 ooj (112 grams) grilled qaib
  • 1/2 khob (120 grams) lentils
  • 1/2 khob (25 grams) grated carrots
  • 1 khob (139 grams) txiv lws suav
  • 1 ooj (28 grams) tshis cheese
  • Balsamic vinegar

Noj hmo - Shrimp Fajitas

  • 4 ooj (112 grams) grilled cws
  • 2 khob (278 grams) dos thiab peppers sautéed nyob rau hauv 1 tablespoon (15 ml) txiv roj roj
  • 2 me pob kws tortillas
  • 1 tablespoon fatty qaub cream
  • 1 ooj (28 grams) grated cheese

samedi

Noj tshais - Oatmeal

  • 1 khob (81 grams) oat hmoov siav nyob rau hauv 1 khob (240 ml) unsweetened almond mis nyuj
  • 1 khob (123 grams) blueberries
  • 1/2 teaspoon cinnamon
  • 2 tablespoons (32 grams) ntuj almond butter

Noj su - Tuna Salad

  • 5 ooj (140 grams) cov kaus poom tuna
  • 1 tablespoon (16 grams) maj mam
  • Grated celery
  • 2 khob (40 grams) sib tov zaub ntsuab
  • 1/4 sliced ​​​​avocado
  • 1/2 khob (31 grams) sliced ​​​​txiv apples

Noj hmo - Nqaij qaib nrog zaub

  • 5 ooj (120 grams) ci nqaij qaib
  • 1 khob (205 grams) roasted butternut squash siav nyob rau hauv 1 tablespoon (15 ml) txiv roj roj
  • 2 khob (176 grams) roasted broccoli

dimanche

Noj tshais - Omelette

  • 2 vaj
  • 1 ooj (28 grams) cheddar cheese
  • 1 khob (20 grams) spinach siav hauv 1 tablespoon (15 ml) txiv maj phaub roj
  • 1 khob (205 grams) sautéed qos yaj ywm qab zib

Noj su - Chipotle mus

  • 1 chipotle burrito tais ua nrog romaine lettuce, Barbacoa nqaij qaib, mov xim av, 1/2 noj ntawm guacamole thiab tshiab salsa

Noj hmo - Pesto thiab taum Pasta

  • 1 khob (140 grams) xim av pasta los yog tag nrho cov nplej nplej
  • 1 tablespoon (14 grams) pesto
  • 1/4 khob (60 grams) taum cannellini
  • 1 khob (20 grams) spinach
  • 1 khob (139 grams) txiv lws suav
  • 1 tablespoon (5 grams) grated parmesan

Raws li koj tau pom, noj qab nyob zoo tsis tas yuav dhuav.

Tsis tas li ntawd, thaum ua noj thiab ntim zaub mov hauv tsev yuav tsum yog qhov tseem ceeb, muaj ntau yam kev xaiv noj qab haus huv rau noj mov.

Yog tias koj paub tias koj yuav noj mov, kos tawm cov ntawv qhia ua ntej thiab xaiv qhov kev xaiv noj qab haus huv thiab noj qab nyob zoo.

Ua li no, koj yuav tsis tshua muaj kev xaiv noj mov tsis zoo.

Résumé Kev noj zaub mov 1500 calorie yuav tsum muaj cov khoom noj tshiab, cov protein thiab fiber ntau. Txawm hais tias nws yog qhov zoo tshaj plaws los npaj cov zaub mov hauv tsev, nws muaj peev xwm ua kom muaj kev noj qab haus huv thaum noj mov los ntawm kev sab laj cov ntawv qhia ua ntej.

Lub tswv yim rau kev poob phaus ua tiav

Thaum ua raws li kev noj zaub mov 1-calorie tuaj yeem ua rau poob phaus, muaj ntau txoj hauv kev los xyuas kom meej tias koj ua tiav koj cov hom phiaj poob phaus hauv txoj kev noj qab haus huv thiab ruaj khov.

Paub txog koj cov calorie ntau ntau

Txawm hais tias koj yuav xav tias koj noj tsawg dua, nws yog ib qho uas ua rau qis qis ntawm cov khoom noj uas koj tau noj (9).

Ib txoj hauv kev yooj yim kom paub tseeb tias koj nyob hauv qab koj qhov xav tau calorie yog siv lub chaw muag khoom noj lossis calorie nrhiav app.

Kev sau cov pluas noj, khoom noj txom ncauj thiab dej qab zib thiab cov calories uas lawv muaj tuaj yeem pab koj taug qab thiab txo qis qis ntawm koj cov calorie kom tsawg.

Txawm hais tias kev taug qab cov zaub mov yog ib qho cuab yeej muaj txiaj ntsig thaum npaj zaub mov thawj zaug, nws tuaj yeem tsim kev sib raug zoo nrog zaub mov rau qee tus neeg.

Kev tsom mus rau kev tswj hwm ib feem, noj tag nrho cov khoom noj, noj zaub mov kom zoo, thiab kev tawm dag zog kom txaus yog txoj hauv kev zoo dua kom poob phaus hauv lub sijhawm ntev (10, 11).

Noj tag nrho cov khoom noj

Txhua txoj kev npaj noj mov noj qab haus huv yuav tsum tsom rau tag nrho, cov khoom noj ntuj.

Cov khoom noj thiab dej haus ua tiav, xws li cov khoom noj ceev, khoom qab zib, cov khoom ci, qhob cij dawb, thiab dej qab zib, tsis zoo thiab ua rau muaj kev rog rog ntau heev (12).

Txawm hais tias kev noj zaub mov zoo thiab cov khoom noj txom ncauj tsis muaj rog thiab cov pluas noj yuav zoo li qhov kev xaiv ntse rau kev poob phaus, cov khoom noj no feem ntau muaj cov khoom xyaw xws li cov suab thaj ntxiv uas tuaj yeem ua rau mob thiab qhov hnyav nce. (13).

Tag nrho cov khoom noj xws li zaub, txiv hmab txiv ntoo, ntses, qe, nqaij qaib, txiv ntseej thiab noob tau ntim nrog cov as-ham thiab nyiam ua kom ntau dua li cov zaub mov tiav.

Ua raws li koj cov zaub mov ntawm ib qho khoom noj tag nrho yog ib txoj hauv kev zoo tshaj plaws los txhawb kev poob phaus los yog tswj lub cev hnyav.

Ua kom nquag plias

Thaum nws muaj peev xwm txo tau qhov hnyav los ntawm kev txiav cov calories, ntxiv kev tawm dag zog rau koj qhov niaj hnub tsis tsuas yog txhawb kev poob phaus tab sis kuj txhim kho kev noj qab haus huv tag nrho.

Pib qhov kev pab cuam qoj ib ce tshiab yuav zoo li ib txoj hauj lwm daunting, tab sis nws tsis tas yuav yog.

Yog tias koj tsis tau tawm dag zog ua ntej, taug kev ib nrab teev peb zaug hauv ib lub lis piam yog txaus los txhawb lub cev ua si.

Thaum koj nyob zoo dua, ntxiv ntau hom kev ua haujlwm lossis kev ua ub no xws li caij tsheb kauj vab, ua luam dej, hiking, lossis jogging.

Kev tawm dag zog ntxiv tuaj yeem txhim kho koj lub siab thiab txo koj txoj kev pheej hmoo ntawm cov kab mob ntev xws li kab mob plawv, ntshav qab zib thiab qee yam qog noj ntshav (14).

Tsis txhob cia koj qhov hnyav ua rau koj poob

Thaum tib neeg feem ntau hais tias lawv xav kom poob phaus, lawv feem ntau txhais tau tias poob phaus.

Thaum koj txais yuav ib txoj kev noj qab haus huv, kev poob phaus uas muaj xws li kev tawm dag zog ntau, koj yuav tsum tau txais cov leeg nqaij.

Txawm hais tias qhov no ua rau poob qis dua, cov leeg nqaij ntau ntxiv pab koj lub cev hlawv rog (15).

Tsis txhob cia siab tsawg dua ntawm qhov ntsuas thiab sim ntau txoj hauv kev los taug qab cov rog, xws li kev ntsuas ntawm koj tus ncej puab, lub duav, plab, hauv siab thiab caj npab.

Qhov no tuaj yeem qhia koj tias txawm tias qhov ntsuas qhia tau tias poob qis, koj tseem poob rog thiab nce cov leeg.

Résumé Paub txog calorie kom tsawg, noj zaub mov tag nrho, ua kom lub cev ua si, thiab tsis xav txog koj qhov hnyav yog txoj hauv kev yooj yim kom ua tiav koj lub hom phiaj poob phaus.

Qhov kawg tshwm sim

Txawm hais tias koj yuav poob phaus npaum li cas, nws yog ib qho tseem ceeb kom tshem tawm cov calorie ntau ntau thiab ua kom lub cev ua si.

Kev noj zaub mov 1 calorie ua tau raws li qhov xav tau ntawm ntau tus neeg uas xav kom poob rog thiab txhim kho lawv txoj kev noj qab haus huv. Zoo li txhua yam kev noj qab haus huv, nws yuav tsum suav nrog feem ntau tag nrho, cov khoom noj uas tsis tau ua tiav.

Txiav rov qab rau cov calorie ntau ntau thiab siv ob peb lub tswv yim yooj yim hauv kab lus no tuaj yeem pab koj ua tiav hauv koj txoj kev poob phaus.

Unintentionally nce yuag: 9 lub laj thawj vim li cas koj yuav

los ntawm
admin
-

Qhov hnyav nce tuaj yeem ntxhov siab heev, tshwj xeeb tshaj yog thaum koj tsis paub dab tsi ua rau nws.

Txawm hais tias kev noj zaub mov feem ntau ua lub luag haujlwm loj tshaj plaws hauv qhov hnyav, lwm yam, xws li kev ntxhov siab thiab tsis tsaug zog, kuj tuaj yeem pab txhawb.

Ntawm no yog 9 qhov ua rau qhov hnyav nce tsis haum.

Unintentionally nce hnyav
Unintentionally nce hnyav

1. Koj noj ntau cov zaub mov ua tiav heev

Ntau cov zaub mov noj qab haus huv, xws li oats, khov txiv hmab txiv ntoo, thiab yogurt, yog ua tiav tsawg.

Txawm li cas los xij, cov khoom noj uas tau ua tiav, suav nrog cov khoom noj qab zib, cov khoom noj ceev thiab microwave noj hmo, muaj ntau cov khoom xyaw uas tsis zoo, nrog rau cov suab thaj ntxiv, cov khoom noj thiab cov rog tsis zoo.

Tsis tas li ntawd, ntau cov kev tshawb fawb txuas cov khoom noj uas tau ua tiav rau qhov hnyav nce, ntxiv rau qhov nce rog hauv Tebchaws Meskas thiab thoob ntiaj teb (1).

Piv txwv li, kev tshawb fawb 2019 ntawm 19 Canadian cov neeg laus pom tias cov neeg uas noj cov zaub mov uas tau ua tiav ntau tshaj plaws yog 363% feem ntau yuav rog dua cov uas tau noj tsawg kawg nkaus (32).

Cov zaub mov ua tiav feem ntau muaj calorie ntau ntau tab sis tsis muaj cov as-ham tseem ceeb, xws li cov protein thiab fiber ntau, uas ua rau koj xav tias tag nrho.

Qhov tseeb, hauv kev tshawb fawb ob-lub lim tiam ntawm 20 tus neeg, cov neeg koom tau noj txog 500 calorie ntau ntau hauv ib hnub ntawm kev noj zaub mov zoo dua li ntawm cov zaub mov tsis tau ua tiav (3).

Yog li, koj yuav tsum txiav txim siab txiav tawm cov zaub mov tiav thiab khoom noj txom ncauj, tsom mus rau tag nrho cov khoom noj.

2. Koj noj qab zib heev

Cov khoom noj qab zib thiab dej qab zib xws li khoom qab zib, ncuav mog qab zib, dej qab zib, dej qab zib kis las, dej khov, tshuaj yej iced, thiab dej qab zib kas fes tuaj yeem ua rau koj lub duav loj.

Ntau qhov kev tshawb fawb txuas nrog kev noj qab haus huv rau qhov hnyav nce, tab sis kuj tseem muaj kev pheej hmoo ntawm cov kab mob ntev, nrog rau hom 2 mob ntshav qab zib thiab kab mob plawv (4).

Tshwj xeeb, cov dej qab zib qab zib yog qhov tseem ceeb ntawm cov piam thaj ntxiv hauv Tebchaws Meskas thiab muaj feem cuam tshuam nrog qhov hnyav nce.

Piv txwv li, kev tshuaj xyuas ntawm 30 cov kev tshawb fawb uas muaj 242 cov menyuam yaus thiab cov neeg laus tau txuas nrog kev haus dej qab zib kom hnyav nce thiab rog (352).

Ib txoj kev tshawb fawb ntawm 11 tus poj niam pom tias haus dej qab zib ib hnub ua rau 218 phaus hnyav dua 2,2 xyoos, txhais tau tias txiav cov khoom qab zib tuaj yeem muaj qhov cuam tshuam (1).

Koj tuaj yeem sim maj mam txo koj cov piam thaj kom tsawg kom cov txheej txheem yooj yim dua.

3. Koj muaj kev ua neej nyob sedentary

Kev tsis ua haujlwm feem ntau ua rau qhov hnyav nce thiab mob ntev (8, 9, XNUMX).

Ua haujlwm ntawm lub rooj, saib TV, tsav tsheb, lossis siv computer lossis xov tooj yog cov haujlwm ua haujlwm tsis tu ncua.

Kev tshawb fawb ntawm 464 cov neeg rog thiab rog rog tau pom tias lawv lub sijhawm zaum nruab nrab ntawm 6,2 teev rau hnub ua haujlwm thiab 6 teev lwm hnub. Cov hauj lwm ntsig txog kev ua hauj lwm yog qhov loj tshaj plaws, ua raws li TV (kaum).

Ua ob peb txoj kev ua neej yooj yim, xws li kev tawm dag zog tsawg dua thiab zaum tseem, tuaj yeem ua qhov sib txawv loj.

Piv txwv li, kev kawm peb lub hlis ntawm 317 tus neeg ua haujlwm tau pom tias hloov ib teev ntawm zaum nrog ib teev ntawm kev sawv txhua hnub txo qis tag nrho cov rog thiab lub duav ncig thaum nce cov nqaij ntshiv (11).

Kev tshawb fawb kuj tau qhia tias siv sijhawm ntau dhau ntawm lub vijtsam ua rau muaj txiaj ntsig rau qhov hnyav nce (12, 13, 14).

Txawm tias kev hloov me me, xws li taug kev tom qab noj hmo es tsis txhob saib TV, qoj ib ce lossis taug kev thaum koj noj su, nqis peev hauv lub rooj sawv ntsug lossis treadmill, lossis caij tsheb kauj vab mus ua haujlwm, tuaj yeem tiv thaiv qhov hnyav nce.

4. Koj koom nrog yo-yo dieting

Yo-yo dieting yog hais txog lub voj voog ntawm kev txhob txwm ua kom poob phaus, ua raws li qhov tsis xav tau qhov hnyav nce.

Cov qauv no yog qhov tshwj xeeb txuas rau qhov kev pheej hmoo ntawm qhov hnyav nce lub sijhawm (15, 16).

Hauv kev tshawb fawb ntawm 2 tus neeg, cov neeg uas tau noj zaub mov hauv lub xyoo dhau los muaj lub cev hnyav dua thiab lub duav ncig dua li cov neeg tsis noj nqaij (785).

Lwm cov kev tshawb fawb qhia tias kev txwv kev noj zaub mov thiab kev noj zaub mov tuaj yeem ua rau lub cev hnyav ntxiv rau yav tom ntej vim koj lub cev muaj kev cuam tshuam rau cov cwj pwm zoo li no, xws li kev hloov pauv ntawm kev tshaib kev nqhis thiab cov tshuaj hormones puv (18, 19, 20).

Tsis tas li ntawd, feem ntau cov neeg uas poob phaus thaum ua raws li kev txwv tsis pub noj zaub mov kom rov zoo tag nrho lossis tag nrho hauv 5 xyoos (15).

Txhawm rau kom poob phaus mus sij hawm ntev, koj yuav tsum tsom mus rau kev hloov pauv txoj kev ua neej nyob ruaj khov. Cov no suav nrog kev tawm dag zog, txiav tawm cov khoom ua tiav thiab qab zib, thiab noj cov khoom noj muaj txiaj ntsig zoo tag nrho cov zaub mov muaj fiber ntau thiab protein.

5. Koj muaj teeb meem kho mob uas tsis tau kuaj pom

Txawm hais tias muaj ntau yam kev ua neej nyob ua rau kom tsis txhob muaj qhov hnyav ntxiv, qee yam kev kho mob kuj tuaj yeem ua lub luag haujlwm. Cov no suav nrog:

  • Hypothyroidism. Tus mob no cuam tshuam rau koj cov thyroid caj pas thiab tuaj yeem ua rau qhov hnyav nce lossis nyuaj poob phaus (21, 22).
  • Kev nyuaj siab. Qhov kev puas siab puas ntsws no txuas nrog qhov hnyav nce thiab rog (23, 24).
  • Polycystic ovary syndrome (PCOS). PCOS yog cim los ntawm qhov tsis txaus ntawm cov tshuaj hormones uas cuam tshuam rau cov poj niam uas muaj hnub nyoog yug menyuam. Qhov no tuaj yeem ua rau hnyav nce thiab ua rau nws nyuaj rau poob phaus (25).
  • Binge eating disorder (BED). BED raug cais raws li qhov rov tshwm sim ntawm kev tswj tsis tau overeating thiab tuaj yeem ua rau muaj ntau yam teeb meem kev noj qab haus huv, suav nrog qhov hnyav nce (26).

Lwm yam mob, xws li ntshav qab zib thiab Cushing's syndrome, kuj tseem cuam tshuam nrog qhov hnyav nce. Yog li nws tseem ceeb heev uas koj tus kws kho mob ua qhov kev kuaj mob kom raug.

Tsis tas li ntawd, qee cov tshuaj, suav nrog cov tshuaj tiv thaiv kev ntxhov siab thiab tshuaj tiv thaiv kev puas siab puas ntsws, tuaj yeem ua rau hnyav nce. Tham nrog tus kws kho mob yog tias koj xav tias koj hnyav vim koj cov tshuaj.

6. Koj pw tsis tsaug zog

Kev pw tsaug zog yog qhov tseem ceeb rau kev noj qab haus huv thiab kev noj qab haus huv tag nrho. Kev pw tsaug zog tsis txaus tuaj yeem ua rau qhov hnyav nce, nrog rau lwm yam tsis zoo (27).

Kev tshawb fawb ntawm 92 tus poj niam tau pom tias cov neeg uas tau pw tsawg dua 6 teev hauv ib hnub muaj qhov siab tshaj plaws lub cev qhov ntsuas (BMI) thiab qib visfatin (cov protein secreted los ntawm cov rog rog), piv rau cov poj niam tsaug zog 6 teev lossis ntau dua ib hnub (28. ).

Hauv kev kawm 2-lub lim tiam ntawm 10 tus neeg laus rog rog tom qab noj zaub mov tsawg, cov neeg uas tau pw 5,5 teev ib hmos poob 55% lub cev rog tsawg thiab 60% cov leeg nqaij ntau dua li cov neeg uas tau pw 8,5 teev ib hmos (29 ).

Yog li ntawd, ua kom koj lub sijhawm pw tsaug zog tuaj yeem pab txo qhov hnyav.

Qee cov pov thawj koom nrog xya lossis ntau teev ntawm kev pw tsaug zog ib hmos nrog 33% ntau dua qhov yuav poob, piv rau pw tsawg dua xya teev (30).

Yog tias koj pw tsaug zog tsis zoo, koj tuaj yeem sim txwv lub sijhawm tshuaj ntsuam ua ntej pw, txo koj cov caffeine kom tsawg, thiab mus pw ib ntus.

7. Koj noj zaub mov tsis txaus

Yog tias koj noj cov zaub mov ua tiav tas li, hloov mus rau kev noj zaub mov ntau dua hauv cov zaub mov tag nrho yog ib txoj hauv kev yooj yim thiab zoo los txhawb kev poob phaus thiab txhim kho ntau yam ntawm koj txoj kev noj qab haus huv.

Qhov tseeb, qhov tseem ceeb tshaj plaws hauv kev poob phaus yog xaiv tag nrho, tsawg kawg nkaus cov khoom noj.

Ib txoj kev tshawb fawb tau faib 609 cov neeg laus rog rog rau hauv cov pab pawg uas ua raws li kev noj zaub mov tsis muaj rog lossis carbohydrates tsawg rau 12 lub hlis (31).

Ob pawg tau qhia kom ua kom lawv cov zaub ntau tshaj plaws, txwv tsis pub lawv noj cov suab thaj ntxiv, cov rog rog, thiab cov carbohydrates ua kom zoo, noj feem ntau, ua tiav tsawg kawg, cov zaub mov muaj txiaj ntsig zoo, thiab npaj zaub mov feem ntau hauv tsev.

Txoj kev tshawb no pom tias cov tib neeg hauv ob pawg noj zaub mov poob qhov hnyav zoo ib yam: 5,4 kg (12 phaus) rau pawg neeg rog tsawg thiab 5,9 kg (13 phaus) rau pawg neeg rog tsawg. Qhov no tau pom tias kev noj zaub mov zoo, tsis yog cov ntsiab lus macronutrient, yog qhov tseem ceeb tshaj plaws hauv kev poob phaus (31).

Kev sib xyaw tag nrho cov khoom noj rau hauv koj cov zaub mov tsis tas yuav nyuaj. Pib los ntawm maj mam ntxiv cov khoom noj muaj txiaj ntsig zoo, xws li zaub, txiv hmab txiv ntoo, taum, qe, txiv ntseej thiab noob, rau koj cov zaub mov thiab khoom noj txom ncauj.

8. Koj raug kev nyuaj siab

Kev ntxhov siab ntev yog ib qho teeb meem uas tuaj yeem cuam tshuam koj qhov hnyav (32).

Cov qib siab ntawm cov tshuaj hormone cortisol tau pom tias ua rau muaj kev tshaib plab thiab koj lub siab xav noj cov zaub mov uas muaj calorie ntau ntau, uas tuaj yeem ua rau qhov hnyav nce (33).

Tsis tas li ntawd, kev tshawb fawb qhia tias cov neeg rog rog muaj qib cortisol ntau dua li cov neeg tsis muaj mob (34).

Interestingly, tswj kev ntxhov siab tuaj yeem txhawb kev poob phaus.

Hauv kev tshawb fawb 8-lub lim tiam ntawm 45 tus neeg laus uas muaj rog rog, cov neeg uas siv cov tswv yim so xws li ua pa tob tob poob hnyav dua li cov neeg uas tau txais cov lus qhia txog kev noj zaub mov nkaus xwb (35).

Txhawm rau txo kev ntxhov siab, sim siv cov pov thawj-raws li kev so kom txaus rau hauv koj li niaj hnub. Yoga, siv sij hawm hauv qhov xwm txheej thiab xav txog (36, 37, 38).

9. Koj noj ntau calorie ntau ntau

Overeating tseem yog ib qho tseem ceeb ua rau qhov hnyav nce.

Yog tias koj noj cov calories ntau dua li koj hlawv ib hnub, koj yuav muaj qhov hnyav (39).

Kev noj zaub mov tsis zoo, noj khoom txom ncauj tsis tu ncua, thiab xaiv kev noj zaub mov kom muaj calorie ntau ntau thiab cov as-ham tag nrho ua rau muaj calorie ntau ntau.

Nws tuaj yeem nyuaj rau kev txiav txim siab koj cov calories xav tau ntawm koj tus kheej, yog li tham nrog kws kho mob yog tias koj muaj teeb meem overeating.

Txoj hauv kev yooj yim kom tsis txhob noj ntau dhau suav nrog kev saib xyuas kev tshaib kev nqhis thiab kev ua kom puv plab los ntawm kev noj zaub mov kom zoo, ua raws li kev noj zaub mov muaj fiber ntau thiab protein, nplua nuj hauv cov zaub mov cog, haus dej ntawm es tsis txhob muaj calorie ntau ntau thiab ua kom koj qib kev ua haujlwm.

Cov kab hauv qab

Muaj ntau yam tuaj yeem ua rau qhov hnyav nce tsis tau.

Tsis muaj kev pw tsaug zog, kev ua ub ua no, thiab kev noj zaub mov ntau dhau los yog qab zib tsuas yog qee tus cwj pwm uas tuaj yeem ua rau koj qhov hnyav nce.

Txawm li cas los xij, ob peb kauj ruam yooj yim - noj qab haus huv, qoj ib ce thiab tsom mus rau tag nrho cov zaub mov - tuaj yeem pab koj ua tiav koj cov hom phiaj poob phaus thiab txhim kho koj txoj kev noj qab haus huv tag nrho.

Cov ntaub ntawv 24
Peb qhov chaw tshwj xeeb hauv kev noj qab haus huv koj yuav pom tag nrho cov ntaub ntawv hais txog Kev Noj Qab Haus Huv, Qoj Poob thiab lwm yam lus qhia tsis txhob hnov ​​​​qab mus saib peb lub vev xaib: Health info 24 et Xov xwm tshiab ntiaj teb
© Infosante24.com 2023