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

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.

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.