Txoj kev yoojyim yog qhov yoojyim: yuav tsum muaj qhov zoo, koj tsis tas yuav qis tshaj thiab tsiv mus ntxiv. Cov kws kho mob kev tshawb fawb hauv thaj tsam ntawm txoj kev noj qab nyob zoo ntawm lub neej, tsis ua tej yam kev paub txog kev paub. Tab sis lawv txoj kev muaj feem cuam tshuam txhua txoj cai paub, txhais cov lus ntawm kev tshawb xav mus ua ib txoj haujlwm. Lub ntsiab postulate - tsis muaj extremes thiab starvation. Cov khoom noj yuav tsum ua kom haum. Muaj lwm yam subtleties, uas yog tsim nyog them rau cov neeg uas xav kom poob sai. Nov yog qee cov lus qhia tseem ceeb ntawm Mayo.
Suav calories
Koj yuav tsum xam koj lub hnub ntsuas calorie txais koj tus kheej. Cov lus pom zoo ntawm Asmeskas cov kws txawj yog raws li nram no: ib tug poj niam ua ib txoj hauv kev ua haujlwm hauv lub cev muaj peev xwm them taus txog 1800-2000 calories ib hnub. Txawm li cas los xij, yog tias koj tab tom sim plam cov phaus ntxiv, koj yuav tsum tau txo koj tus kheej. Xyaum pom tias txo cov caloric ntsiab lus ntawm cov ntawv qhia txhua hnub rau 1200 kcal ua rau nws txo tau qhov hnyav, kom sai, zoo thiab tsis raug mob rau kev noj qab haus huv thaum txhawb nqa kab lis kev cai noj qab haus huv.
Koj tuaj yeem ua kom muaj kev xam pom ntau dua. Nws tsis yog yooj yim to taub. Tso koj lub qhov siab thiab qhov hnyav (hauv cm thiab hnyuv), hnub nyoog, kev pw ua ke, qhia lub hom phiaj (poob phaus los yog ua kom haum) thiab nrhiav kom paub ntau npaum li cas hauv ib hnub twg Mayo Clinic tus kws kho mob xav tau kev zoo rau koj, thiab koj tuaj yeem tau txais tus kheej, rau koj tus kheej khoom noj khoom haus hauv kev sib haum xeeb. Los ntawm nws nws ua tiav cov khoom zoo li cas thiab ntau npaum li cas koj yuav them taus ib hnub. Kev soj ntsuam ntawm qhov muaj nqis ntawm cov khoom noj khoom haus yuav muab tus tsov ntxhuav txoj kev sib tw ntawm kev poob phaus. Tab sis nws tseem tsis txaus.
Ntau cov fiber ntau!
Cov no yog cov dietary fibers uas, tsis zoo li cov roj, cov protein ntawm carbohydrates, yog absorbed los ntawm lub cev yooj yim dua los ntawm kev ntsuas khoom noj. Lawv kis tau los ntawm tag nrho digestive system, tsis absorbed. Vim li cas ho ua lawv xav tau dab tsi? Nws hloov tawm hais tias muaj ntau pab nyob rau hauv cellulose. Nws tuaj yeem ua ob hom: dej dawb thiab tsis muaj teeb meem. Thawj yog tov nrog dej thiab dhau mus ua ib hom gel, ib hom "ntxuav tus neeg saib xyuas" rau cov hlab ntsha uas ntxuav cov cholesterol uas sau rau ntawm lawv cov phab ntsa. Cov tshuaj fiber ntau hauv cov khoom noj muaj nyob rau hauv cov zaub mov, piv txwv li, nyob rau hauv lub plhaub ntawm cov txiv hmab txiv ntoo uas tsis ua liaj teb, taum, txiv apples, citrus txiv hmab txiv ntoo. Insoluble fiber txhim kho kev txiav txim nyob rau hauv lub cev nyob rau hauv ib txoj kev sib txawv - nws pab tshem tawm toxins, normalizes ua hauj lwm ntawm intestine. Nws qhov chaw: cereals, bran, ceev, zaub. Cov khoom noj khoom haus uas muaj fiber ntau, raws li txoj cai, yuav tsum tau txuag kom zoo, uas kuj txuag tau los ntawm overeating. Tom qab tag nrho, ntev koj chew, ntau lub sij hawm koj yuav tsum paub hais tias qhov kev xav ntawm satiety twb tuaj. Tsis tas li ntawd, lub fiber muab qhov "ntim" ntawm tshooj, tsis tau nce nws cov ntsiab lus caloric. Nws niaj hnub ua rau cov poj niam muaj hnub nyoog 50 xyoo, 25 g, tom qab - 21 g. Ntxiv cov zaub mov ntawm cov khoom noj yuav tsum maj mam, hauv ob peb lub lis piam, thiaj li hais tias cov kab mob ntawm lub plab ua si yog ib yam tshiab. Haus dej kom ntau, vim tias nws yog sib xyaw nrog nws txoj hauv kev ua fiber ntau qhov zoo tshaj plaws.
Hauv kev sib haum xeeb
Cov khoom noj tau pom zoo, tsim rau txhua tus neeg laus noj qab haus huv, kws kho mob cov kws kho mob tau pom nyob rau hauv daim ntawv ntawm lub hauv pyramid. Ntawm nws cov hauv paus yog zaub thiab txiv hmab txiv ntoo, uas yuav tsum tau noj nyob rau hauv unlimited qhov ntau. Tab sis qhov qis tshaj, raws li American nutritionists, muaj: 4 thiab 3 servings ntsig (1 qho = 60 kcal = 150-200 g). Cov khoom tom ntej no yog cov khoom carbohydrate, lawv yog lub hauv paus ntawm lub zog: li 6 servings ib hnub twg (1 noj = 70 kcal). Tshooj lus no zoo dua "puv ntoob" nrog lub npe hu ua complex carbohydrates. Cov no suav nrog, piv txwv, tag nrho cov qhob nplej, txhuv nplej siav, oatmeal tsis ntxuav thiab ua ntej, macaroni los ntawm hmoov nplej. Lawv siv sij hawm ntev mus zom thiab muab qhov kev xav ntev ntev thiab ntau dua. Proteins yuav tsum tsawg dua: txog li ib nrab ntawm ib hnub noj. Txawm tsawg zog yuav tsum muaj nyob rau hauv lawv cov zaub mov ntawm cov rog. Crown pyramid txhua hom khoom qab zib. Rau lawv cov neeg noj qab haus huv ntawm qhov chaw kho mob muab cov kev txwv nruj - tsis tshaj 75 kcal ntawm ib hnub.
Peb noj balanced: cov ntawv qhia txhua hnub yog 1200 kcal.
3 noj mov + 3 khoom noj txom ncauj, 100 kcal, haus dej - ntxhia dej tsis muaj roj thiab tshuaj yej tsis muaj suab thaj.
Ib qho kev noj qab haus huv tshais
Oatmeal casserole
Ua ib qho kev npaj rau nws hnub ua ntej thiab tawm hauv qhov cub. Nyob rau hauv thaum sawv ntxov, cia li muab lub zaub mov nyob rau hauv qhov cub.
Rau 8 tus neeg: 1 lub rooj. ib diav ntawm zaub roj; 1/3 khob dej qab zib xim av; 1/2 khob kua ntses; 4 qe dawb; 3 khob ntawm qhuav oatmeal; 1 teaspoonful. ib spoonful ntawm cinnamon; 1 khob mis nyuj uas muaj roj tsawg.
Preheat qhov cub mus rau 180 C. Rau hauv ib lub thauv loj, muab cov roj qab, kua txiv piam thaj, qab zib thiab cov nqaijrog. Ntxiv cov khoom xyaw qhuav, thiab tom qab ntawd ncuav hauv cov mis. Raws li nws yuav tsum, sib tov txhua yam. Sprinkle nrog roj lub ci zaub mov thiab muab lub resulting loj nyob rau hauv nws. Muab nyob rau hauv qhov cub, yam tsis npog, rau 30 feeb.
Nyob rau hauv 1 feem: 204 kcal, 8 grams proteins, 34 grams carbohydrates, 4 mg ntawm fiber, 4 g ntawm roj (saturated - 0.7 g), 0.5 mg ntawm cov cholesterol.
Lub teeb ci
Tuna salad hauv pita qhob cij
Tuna yog qhov chaw muaj protein ntau thiab noj qab nyob zoo rau kev noj haus. Cov zaub tshiab zoo rau kev saj cov ntses thiab yuav ua rau muaj kev xav ntawm satiety, tsis overloading lub cev nrog calorie ntau ntxiv.
Rau 6 tus neeg: Armenian lavash, 200 grams ntawm lettuce sliced, 3 txiv lws suav txiav mus rau hauv me me pieces, 100 g ntawm tsuav peppers, 200 g ntawm broccoli sliced, 100 g ntawm finely tws celery stems, 50 g ntawm finely tws dos, 350 g ntawm nyob kas poom tuna hauv nws cov kua txiv kua (kua drained), 1/4 c. spoons ntawm Curry hmoov, 100 g ntawm mayonnaise lub teeb.
Tag nrho cov khoom xyaw yog raws li nram no, do, lub caij nrog curry thiab mayonnaise. Qhwv txhua feem ntawm cov zaub xam lav rau hauv lub khob poom thiab muab tso rau hauv lub tub yees kom ntev li 30 nas this.
Nyob rau hauv 1 feem: 200 kcal, 15 g protein, 23 g carbohydrates, 4 mg fiber ntau, 5 g rog (saturated - 1 g), 20 mg roj.
Ib pluag noj mov
Gazpacho nrog taum
Los ntawm ntxiv taum, tsoos kua zaub yog fortified nrog fiber.
Rau 6 tus neeg: 1 tau (450 g) ntawm cov taum dawb hauv lawv cov kua txiv hmab txiv ntoo (kua dej dawb), 6 tsom kua txiv lws suav, 200 g ntawm txiv lws suav thiab 100 g ntawm cucumbers, finely chopped, 50 grams ntawm dos liab, parsley thiab 3 cloves ntawm qej, finely tws , 1/4 tshuaj yej. spoons ntawm chili sauce, 1 kua txiv kua txiv.
Sib xyaw cov khoom xyaw thiab tso rau hauv cov dej txias kom txog li 1 teev. Pab cov kua zaub txias.
Hauv 1 feem: 191 kcal, 7 g protein, 38 g carbohydrates, 9 mg fiber, 3 g rog (saturated - 0 g), 0 mg roj.
Nqaij qaib nrog pineapple, stewed zaub thiab mov
Qhov no yog ib qho Esxias zaub - ib qho qauv ntawm cov zaub mov noj.
Rau 4 leej: 300 grams ntawm nqaij qaib mis, 1/3 khob dej, 2/3 khob kua txiv hmab txiv ntoo, 2 txhoov qej qej, 1 rooj, zaub roj roj, 1 zaub qhwv thiab 1 tswb kua txob, finely chopped, 250 grams tws cov kaus poom , 1 iav ntawm khov ntsuab peas. Rau marinade: 1 teaspoonful. diav ntawm soy sauce thiab Kua cider vinegar, 1/2 teaspoonful. spoons ntawm freshly av Ginger. Rau sauce: 1,5 rooj. dia starch, 1 teaspoonful. diav ntawm freshly hauv av Ginger thiab Kua cider vinegar, 3 teaspoons. spoons ntawm kua txiv pineapple, 1.5 teaspoons. spoons ntawm soy sauce.
Marinate nqaij qaib pieces. Muab cov khoom xyaw rau cov ntses. Nyob rau hauv lub kua txiv rau 1/2 rooj. Spoons ntawm roj Fry carrots thiab peppers, ntxiv pineapples thiab peas, muab tawm sib tov. Hloov cov zaub rau hauv ib lub tais. Nyob rau hauv cov kua txiv hmab txiv nyob rau hauv seem uas yog roj, Fry lub mis. Ntxiv zaub, muab tso tawm ua ke 1 min. Ncuav nyob rau hauv lub sauce, coj nws mus rau ib tug boil. Saib lub garnish nrog mov.
Hauv 1 feem: 260 kcal, 17 g protein, 35 g carbohydrates, 4 g fiber, 5 g rog (saturated - 1 g), 33 mg roj.