Kev noj haus volumetric

Koj puas xav kom poob phaus li 5-10% ntawm koj qhov hnyav hauv ib lub sijhawm luv luv, tab sis tsis txhob cia koj tus kheej muaj kev tshaib kev nqhis thiab tsis kam muab koj tus kheej nyiam cov khoom noj? Cov tshuaj yog: ib qho kev qhia tshiab hauv kev noj haus - volumetric!

Nutrition professor, tus thawj coj ntawm kev kuaj kev noj haus ntawm kev noj haus ntawm University of Pennsylvania, tus kws noj haus zoo uas paub Barbara Rolls tau siv 20 xyoo los kawm cov txheej txheem kev ua thiab nws txoj kev xav ntawm kev rog thiab kev loj hlob ntawm kev rog. Raws li nws kev tshawb fawb, nws tsim nws txoj kev noj haus - volumetrics (los ntawm lus Askiv ntim - ntim). Dr. Rolls piav txog nws cov kev ua tau zoo: "Yog xaiv cov khoom noj uas muaj tsawg dua ntawm ib qho kev noj qab haus huv, koj tuaj yeem nce tus nqi noj, tab sis tib lub sijhawm txo cov calorie tag nrho."
Calorie Density
Raws li ib txoj kev tshawb luam tawm los ntawm Barbara Rolls hauv xyoo 2011 hauv American Journal of Clinical Nutrition, cov neeg uas haus cov khoom noj txom ncauj ua ntej lawv noj mov, 25% ntawm lawv, noj li 360 kcal tsawg dua. Ntawd yog, cov khoom noj khoom haus peb haus, qhov ua kom sai dua peb lub qab los noj mov thiab cov calorie tsawg dua peb tau txais. Thiab yog tias tom qab noj mov peb muaj ib tus zoo siab ntawm satiety, ces lub siab peb muaj lub caij nyoog mus ua raws li kev noj haus ntawm ib tug tsis tu ncua hauv paus. Hauv qhov no, nws yog kiag li tsis tas tso koj cov tais diav uas nyiam. Tsuas yog koj yuav tsum paub txog qhov ntsuas. Qhov ntsuas nyob rau hauv volumetric yog qhov ntsuas ntawm calorie ntom, qhov ntawd yog qhov calorie ntau npaum li cas rau 100 g ntawm cov khoom (kcal / g). Ntawm no yog ib qho piv txwv yooj yim. Hauv ib khob ntawm raisins 434 kcal muaj, thiab hauv ib khob txiv hmab - tsuas yog 104 kcal, uas yog raisin muaj ntau dua cov calorie ntau dua li cov txiv hmab: 2.6 tawm ntawm 0.6. Qhov no txhais li cas hauv kev xyaum? Fresh berries yuav noj tsis muaj kev puas tsuaj rau lub xam peb zaug ntau tshaj li qhuav qhuav.

Cov khoom noj khoom haus
Qhov kub ntawm qhov calories ntawm ib yam khoom yog cuam tshuam los ntawm 3 yam: dej, fiber, rog.

DEJ yog lub ntsiab tivthaiv. Nws muab cov khoom noj thiab qhov no tsis muaj calories. Piv txwv li, txiv kab ntxwv qaub muaj dej los ntawm 90%, hauv ib nrab ntawm txiv hmab txiv ntoo (1 feem), tsuas yog 39 kcal; carrots - los ntawm 88%, ib nrab ib khob carrots - nws tsuas yog 25 kcal. Lub hauv paus ntawm volumetric yog ib tug kua thiab nplua nuj nyob rau hauv cov khoom noj noo noo: soups, txiv hmab txiv ntoo, zaub.

CELL - tsis tsuas muab cov khoom noj khoom haus ntim, tab sis kuj maj mam nqis, uas txhais tau tias nws muab ib qho fuller thiab ntev dua nrog tsawg kawg ntawm calorie ntau ntau. Raws li koj paub, fiber ntau nyob rau hauv tib lub zaub thiab txiv hmab txiv ntoo, as Well as cereals.

Cov rog muaj lub siab tshaj plaws ntawm calorie: 9 kcal ntawm 1 g. Qhov no yog ob zaug siab tshaj li cov nqaij thiab cov carbohydrates. Piv txwv li, 1 teaspoon ntawm butter muaj ntau yam calories li 2 khob ntawm zaub mov.

Siv nyob rau hauv txhua txhua hnub lub neej qhia ntawm calorie ntom yog yooj yim haum. Nws tuaj yeem ua tus taw tes rau kev xaiv ntawm qee yam khoom. Cov zaub mov, nws lub zog muaj tsawg tshaj qhov hnyav (qhov kub ntawm cov calorie ntau ntau rau 0.6), tuaj yeem muaj rau hauv cov zaub mov tsis muaj kev txwv: qhov no yog feem ntau cov zaub thiab txiv hmab txiv ntoo. Yog tias qhov calorie ntom ntawm 0.6 rau 1.5, yog li, cov khoom noj yuav ua tau, tab sis nyob rau hauv ib qho tsim nyog, tsis muaj overeating - qhov no siv rau cov cereals, cov nqaij ntshiv, cov khoom muaj roj tsawg. Cov kev tshawb fawb lees paub tias yog koj noj cov zaub mov uas muaj calorie ntom ntawm tsis tshaj 60 kcal ntawm 100 g (tsis hais seb qhov loj me me), tshaj qhov hnyav lawm. Koj tuaj yeem noj zaub mov nrog calorie ntom ntawm 60 mus rau 150 kcal ntawm 100 g thiab tib lub sijhawm poob phaus los yog tswj qhov hnyav, nyob ntawm seb qhov kev siv lub cev thiab tus nqi metabolic. Tab sis nrog cov khoom uas muaj calorie ntau ntau ntau tshaj qhov loj ntawm qhov (nrog rau qhov ceev ntawm 150 kcal / 100 g): cheese, rog rog, khob cij, khoom qab zib - koj yuav tsum ceev faj. Qhov "cov khoom noj" no yuav tsum tsis txhob muaj kev txwv thiab them rau cov khoom noj uas muaj qis calorie tsawg. Tsis tas li ntawd Dr. Rolls advises kom saib xyuas tag nrho txhua hnub caloric kom tsawg ntawm kev noj haus. Nws nyob ntawm lub hnub nyoog thiab yuav tsum tsis pub dhau: nyob rau hauv lub 21-25 xyoos 2 txhiab kcal, nyob rau hauv 26-50 xyoo - 1.8 txhiab kcal, nyob rau hauv 51 + - 1.6 txhiab kcal.

Txhua lub sij hawm volumetric zaub mov:

• Noj tshais: muesli los yog cereal (on mis nyuj los yog dej) nrog txiv hmab txiv ntoo / txiv hmab txiv ntoo, uas yuav tsum yog ib nrab ntawm thawj zaug thiab pluas mov ntawm hnub.
• Ob tshais noj haus: qis roj tsawg dua yogurt, ib co txiv hmab txiv ntoo thiab ib nplais ntawm cheese.
• Noj su: lean kua zaub ntawm zaub, lean nqaij thiab zaub, steamed, nyob rau hauv lub qhov cub los yog boiled.
• Noj hmo: piv txwv, nrog cov qos yaj ywm thiab stewed cov zaub uas tsis muaj hmoov txhuv nchav heev uas muaj calorie ceev tsawg, lawv yuav tsum hloov ib nrab ntawm cov feem ntau ntawm cov khoom nruab nrab ntawm lub garnish.
• Cov khoom noj txom ncauj: cov zaub mov noj, cov roj tsawg, cov txiv hmab txiv ntoo, kev noj cov zaub mov.
• Dej: dej ntxhia dej, ntsuab tshuaj yej, freshly squeezed juices, txiv hmab txiv ntoo thiab mis nyuj haus cocktails.
  

Cov kev cai ntawm ntsuas kev ntsuas

1. Noj cov zaub los yog txiv hmab txiv ntoo nrog cov khoom noj kom noj. Qhov ntau muaj kua, zoo dua. Roll assures: txawm tias koj nce cov zaub mov ntawm cov nqi ntawm zaub peb zaug, koj tseem yuav poob phaus! Txawm li cas los xij, nco ntsoov hais tias tsis muaj kev txwv, zaub yuav tsum tau tsuas yog tsis muaj nqaijrog.
2. Noj mov ... ua ntej noj mov. Pib nrog ib lub tais uas yuav muab qhov chaw zoo hauv plab: kua zaub los yog nyias. Zaub mov tuaj yeem yog zaub, on ib tug nyias broth. Zaub xam lav - rau pluas su thiab noj hmo zaub, rau pluas tshais - txiv hmab txiv ntoo.
3. Txaus siab rau txoj kev zoo ntawm lub phaj tag nrho. Hauv qhov no, lub hlwb tam sim ntawd tau txais ib lub teeb liab ntawm kev lom zem, thiab qhov twg muaj kev lom zem, tsis muaj kev pheej hmoo ntawm overeating, hais tias tus creator ntawm volumetric.
4. Tsis txhob tso protein ntau. Tsis zoo li cov zaub uas muaj kua thiab txiv hmab txiv ntoo, cov proteins uas pub dawb ntev dua. Tsis tas li ntawd, cov khoom noj protein ntshiv ntshis tsis muaj kev phom sij ntawm qhov hnyav tshaj qhov hnyav. Nyob rau hauv lub luag hauj lwm ntawm high-grade protein nyob rau hauv kev noj haus yuav mis nrog rau thaum sawv ntxov muesli, taum los yog tofu nyob rau hauv zaub xam lav, ib tug ntses, qaib cov txwv, nqaij nyuj rau noj hmo los yog noj hmo.

Cov khoom uas muaj calorie ceev:

• Caj poom zaub ntsuab, nplooj;
• Nekrakamistye zaub, txiv hmab txiv ntoo;
• Khoom siv mis nyuj muaj roj tsawg.

Cov khoom uas muaj calorie ceev:

• Crackers thiab chips;
• Chocolate thiab khob noom;
• Qab zib pastries;
• Txiv hmab txiv ntoo thiab cov txiv hmab txiv ntoo qhuav;
• Cawv;
• Butter;
• Zaub roj.
  

Yuav ua li cas kom nce ntawm txiv hmab txiv ntoo thiab zaub nyob rau hauv kev noj haus:

• Pib noj tshais nrog txiv kab ntxwv los yog ib nrab txiv kab ntxwv qaub.
• Ntxiv cov txiv hmab txiv ntoo puree mus rau mov paj (es tsis txhob butter).
• Muab cov txiv hmab txiv ntoo tshiab thiab txiv hmab txiv ntoo hauv cereal thiab cereal.
• Hloov cov txiv hmab txiv ntoo nrog cov kua txiv hmab txiv ntoo.
• Ntxiv cauliflower rau mince es tsis txhob qhob cij
• Pab nplej nrog cov zaub: zaub paj zaub qhwv, asparagus, taum, ntsuab peas, taub dag, thiab lwm yam.
• Tso cov nceb hauv cov zaub nyoos, cov qe qos yaj ywm, kua zaub, kua.
• Ua khub pab rau khoom noj txom ncauj: ib daim ntawm melon, qhwv nrog ham, lettuce nplooj nrog ib daim ntawm ntses liab, thiab lwm yam.
• Ntxiv cov txiv hmab txiv ntoo rau zaub nyoos thiab txawm tias cov qhaub cij: txiv duaj, txiv nkhaus taw, mandarin.