Yog li, ua ntej ntawm tag nrho cov, koj yuav tsum them sai sai rau lub caloric cov ntsiab lus ntawm cov khoom noj. Nws yuav tsum raug sau tseg tias qhov ntsuas no rau cov khoom noj uas yog cov khoom noj yog loj heev. Yog li, yog hais tias ib loaf ntawm dub khob cij muaj caloric cov ntsiab lus nyob rau hauv ntau ntawm 200 - 240 kilocalories ib 100 grams ntawm cov khoom, ces rau mov ci dawb thiab loaves cov nqi no twb nce mus txog 300 kilocalories. Yog tias peb tab tom tham txog buns, ncuav qab zib thiab lwm yam ci, ces cov ntsiab lus ntawm cov khoom siv li ntawm cov khoom muaj nqis tshaj - ntawm 300 mus rau 450 kilocalories ib 100 grams ntawm cov khoom.
Raws li qhov tseem ceeb ntawm cov khoom siv ntawm cov khoom noj khoom haus rau cov khoom noj khoom haus, nws tseem ceeb heev kom nco qab cov nram qab no: lub siab dua cov ntsiab lus ntawm cov khoom, qhov tsawg dua ntshaw nws yog noj nws yog tias koj xav kom tshem ntawm cov "kilograms" ntxiv. Cov qhob cij thiab cov pob lwj uas twb tau hais lawm yuav coj cov teeb meem tshaj plaws rau koj lub cev, vim lawv yog cov caloric ntau. Tshaj dhau lub zog hauv daim ntawv ntawm cov calorie ntau ntau lub cev yuav tig mus rau hauv cov ntaub ntawv ntxiv ntawm cov ntaub so ntswg. Tsis tas li ntawd, ntau cov khoom noj khoom haus muaj peev xwm ua tau ntau npaum li cas ntawm qab zib. Tab sis qhov no carbohydrate, dhau mus, hais tias nws yog siab heev nyob rau hauv calorie, yog tseem sai sai sai absorbed los ntawm peb lub cev, uas kuj provokes nce nyob rau hauv tshaj lub cev hnyav.
Puas yog txhua yam no txhais tau tias cov khoom noj muaj cov khoom noj uas tsis tshua muaj zog? Yog tias koj txhais cov qab zib qab zib thiab lwm yam khoom qab zib zoo ib yam, ces feem ntau koj tuaj yeem tham txog lawv cov nyhuv tsis zoo ntawm lub xeev ntawm koj daim duab.
Txawm li cas los xij, kev xav txog ntau hom dub bread, ib tug yuav hais tias lawv cov khoom noj khoom haus tseem tseem heev. Ua ntej, lub khob cij yuav suav tias yog qhov chaw ntawm cov proteins zaub. Nyob rau hauv cov qhob cij dub, cov protein peb xav tau yog li ntawm 6 mus rau 7 gram ib 100 grams ntawm cov khoom (uas tsis yog li ntawd tsawg). Qhov thib ob, qhov kev tu nyob hauv cov mov ntawm cov rog (feem ntau cov zog-zog ntawm cov zaub mov) kiag li qis - 1-1,5 grammes rau 100 grammes ntawm ib yam khoom. Thirdly, cov carbohydrates muaj nyob rau hauv cov khoom noj khoom haus (muaj ntau heev ntawm lawv - 40 - 50 gram ib 100 grams ntawm cov khoom) nrog rau kev noj haus tsuas yuav pab tau, tso lub zog tsim nyog rau lub cev thaum lub plab zom hauv lub plab nyom.
Muaj ntau cov khoom noj khoom haus zoo tshaj yog cov khoom noj ntawm wholemeal hmoov. Cov cereal shells uas nyob rau hauv xws li cov hmoov nplej muaj xws li ntau cov vitamins, tshwj xeeb tshaj yog pab pawg B. Txuas ntxiv, qhov no ntau cov khoom noj khoom haus muaj txiaj ntsim zoo rau txoj kev mob plab hnyuv tawm los ntawm kev ua kom cov plab hnyuv ntawm cov plab hnyuv.
Muab cov lus qhia saum toj no hais txog cov khoom noj khoom haus ntawm cov khoom noj khoom haus, koj yuav xav tau ntau yam txog cov khoom ntawm koj cov khoom noj. Tsis tas li ntawd, nws tsis tas yuav tsis pub cov muffins - koj tuaj yeem them taus noj txawm tias qab zib qab zib, tab sis nws zoo dua ua nws thaum sawv ntxov (qhov no, nws yog qhov ntau dua uas nyob hauv koj lub cev cov calorie ntau ntau yuav tsum tau siv li qhov muab tso rau hauv ntau dhau adipose ntaub so ntswg).