Yuav Ua Li Cas Noj Thaum Mus Nrog Hom 2 Ntshav Qab Zib

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Yuav Ua Li Cas Noj Thaum Mus Nrog Hom 2 Ntshav Qab Zib
Yuav Ua Li Cas Noj Thaum Mus Nrog Hom 2 Ntshav Qab Zib
Anonim

Feem ntau, Mila Clarke Buckley, uas muaj ntshav qab zib hom 2 rau ntau tshaj 2 xyoos, tswj nws tus mob los ntawm kev npaj zaub mov kom zoo thiab ntim khoom noj txom ncauj. Tab sis thaum nws tab tom khiav, ua kom nws cov ntshav qab zib nyob rau hauv daim tshev tau yooj yim dua. Nws hais tias "Kuv tsis muaj tib qho kev nkag mus rau zaub mov noj qab haus huv," nws hais.

Thaum koj khiav ncig lub nroog lossis mus ncig, koj tawm ntawm koj txoj kev noj mov ib txwm muaj. Muaj kev sim siab ntau dua, xws li noj mov hauv tsev noj mov, tsav tsheb mus rau qhov rais, thiab khoom noj txom ncauj hauv chaw nres tsheb. Tab sis koj tsis tas yuav cia nws teem caij rau kev xaiv tsis zoo.

"Qhov tseem ceeb yog npaj ua ntej," hais tias Rachele Dependahl, tus kws kho mob noj zaub mov thiab kws qhia ntawv ntshav qab zib tau lees paub ntawm Cedars-Sinai Medical Center hauv Los Angeles. "Koj tsis xav txiav txim siab ua pob liab vog thaum koj tshaib plab thiab tshee."

Txhawm rau kom koj cov ntshav qab zib nyob ruaj khov, noj txhua 4 mus rau 5 teev. Muab cov khoom noj txom ncauj tso rau hauv koj lub hnab, thiab ua qee qhov kev npaj ua ntej kom pom cov zaub mov noj qab nyob zoo. Clarke Buckley, tus blogger uas sau txog kev ua neej nyob nrog ntshav qab zib, hais tias nws siv nws lub xov tooj los tshawb fawb cov khw noj mov hauv zos thiab luam theej duab lawv cov zaub mov rau kev xaiv zaub mov.

Thaum koj tawm mus, koj tuaj yeem pom cov khoom noj ntshav qab zib hauv qee qhov tsis zoo.

Ntawm lub tsev noj mov Fast-Food

Ib yam uas tsav-thru pluas mov muaj 1,000-ntxiv calories, lossis ntau tshaj li ib nrab ntawm tag nrho cov calories uas koj xav tau hauv ib hnub.

"Lawv kuj tseem muaj cov sodium, carbs, thiab cov rog tsis zoo," said Sandra Arevalo, tus cev lus rau American Association of Diabetes Educators. Qhov xwm zoo yog tias tam sim no ntau cov saw hlau muaj kev xaiv cov zaub mov sib dua.

zoo tshaj plaws. Tau txais cov nqaij qaib ci, thiab thov hnav khaub ncaws sab. Los yog drizzle ib pob ntawv ntawm txiv qaub kua txiv rau saum. "Qee qhov hnav khaub ncaws tau ntim nrog ib tuj ntawm cov suab thaj ntxiv," Arevalo hais.

Yog koj xav tau ib lub qhaub cij, xaj nqaij qaib los yog ib qho me me burger.

"Thaum kuv mus ncig, Kuv nrhiav burger chains qhov twg kuv paub cov patties yog 100% nqaij nyuj," hais tias Phyllisa Deroze ntawm Pompano Beach, FL. "Qee qhov chaw siv cov fillers uas nce kuv cov ntshav qab zib."

Yuav txo qis carbs, nws tshem tawm ib nrab ntawm lub pob thiab noj nws qhib ntsej muag. Nug ntxiv lettuce thiab txiv lws suav, uas ntxiv fiber ntau thiab cov as-ham. Tom qab ntawd ua ke nrog ib sab ntawm zaub xam lav lossis txiv hmab txiv ntoo es tsis txhob kib.

Ntawm lub tshuab muag khoom

Koj daig hauv chaw ua haujlwm lossis tsev so, thiab koj tshaib plab. Yog tias koj qhov kev xaiv nkaus xwb yog lub tshuab muag khoom, ua haujlwm ceev faj.

"Feem ntau ntawm cov khoom, xws li chips thiab ncuav qab zib, muaj cov carbohydrates ntau," hais tias Rahaf Al Bochi, tus cev lus rau Academy of Nutrition thiab Dietetics thiab tus tswv ntawm Olive Tree Nutrition hauv Atlanta. Tab sis muaj ob peb txoj kev xaiv uas yuav tsis ua rau koj cov ntshav qab zib nce ntxiv.

xaiv zoo tshaj. Nrhiav cov kev xaiv uas xa cov protein thiab fiber ntau, xws li lub hnab ntawm txiv ntoo lossis txoj kev sib xyaw. "Lawv kuj muaj cov vitamins, minerals, thiab cov rog noj qab haus huv," Al Bochi hais. Cia li khaws tabs ntawm qhov koj noj ntau npaum li cas; ntau pob khoom muaj ob lossis ntau qhov. Ib qho kev pabcuam yog 1 ooj, uas yog kwv yees li qhov loj ntawm lub pob golf.

Ntawm Deli Counter

Nyob ntawm lub khw muag khoom noj khoom haus lossis khw muag khoom noj, koj tuaj yeem hloov kho koj cov pluas noj. Qhov no tso cai rau koj thauj khoom ntawm cov zaub muaj fiber ntau thiab xaiv cov nqaij ntshiv thiab cov qhob cij tag nrho.

Best picks. Tau ib nrab ntawm cov qhaub cij los yog qhwv nrog nqaij qaib, qaib ntxhw, nqaij nyug ci, los yog ntses rau ntawm cov qhob cij, xws li rye los yog cov nplej tag nrho. Sab saum toj nrog ntau zaub thiab ib hom rog.

"Xaiv ntawm cheese, avocado, lossis mayonnaise," Dependahl hais. Pair nrog ib sab ntawm cov kua zaub los yog zaub xam lav.

Hloov cov qos yaj ywm lossis macaroni nyias, mus rau ib qho ua nrog cov zaub qis-carb. Cov kev xaiv zoo muaj xws li spinach thiab nplooj ntsuab zaub xam lav, broccoli slaw, thiab marinated artichokes.

Nyob hauv khw kas fes

Xav tau kuv? Ua tib zoo xav. Qee cov kas fes flavored haus dej qab zib ntau dua li cov khoom qab zib bar. Kuj tseem nco ntsoov tias caffeine hauv kas fes tuaj yeem nce lossis txo koj cov ntshav qab zib. Tej zaum koj yuav tau xaiv lub khob me me los ntawm qhov loj dua.

qhov zoo tshaj plaws. xaj ib qho dej haus yooj yim, xws li kas fes, tshuaj yej, cappuccino, lossis latte, qhia Dependahl. "Yog tias koj xav tau qee yam qab zib, lo nrog ib pob ntawv lossis teaspoon suab thaj."

Yog tias koj tshaib plab, muaj ib qho txiv hmab txiv ntoo, qe qhaub cij, lossis ib nrab ntawm bagel nrog cream cheese.

Inside a Convenience Store

Txawm nws yog lub khw muag tshuaj zoo lossis chaw nres tsheb me me, koj tuaj yeem taug qab cov khoom xyaw kom noj qab haus huv.

qhov zoo tshaj plaws. Nrhiav Greek yogurt. Nrog 20 grams ntawm cov protein ib khob, nws pab ua kom koj cov ntshav qab zib nyob ruaj khov. Sab saum toj nws nrog cov txiv hmab txiv ntoo tshiab, xws li txiv tsawb sliced los yog berries. Lwm cov kev xaiv muaj xws li cov hlua cheese thiab cov kua txiv hmab txiv ntoo lossis cov hmoov nplej tag nrho thiab hummus nrog zaub.

Tsis muaj cov tub yees hauv khw? Nqa qee cov txiv ntoo tsis qab los yog cov protein lossis granola bar. "Qhov zoo tshaj plaws, koj xav nrhiav ib hom tshuaj uas muaj tsawg dua 30 carbs, thiab tsawg kawg 5 grams fiber ntau thiab 8 grams protein," Dependahl hais.

Tshav dav hlau thiab saum dav hlau

Pack qee cov zaub mov ruaj khov, xws li txiv ntoo, txiv hmab txiv ntoo, thiab ib pob khoom ntawm oatmeal.

Tseem nqa lub raj mis dej los sau. "Tib neeg feem ntau tsis haus ntau npaum li thaum lawv mus ncig," Al Bochi hais. "Qhov no tuaj yeem ua rau lub cev qhuav dej, uas ua rau koj cov ntshav qab zib nce siab."

Koj tseem tuaj yeem tshawb xyuas cov kab mob ntshav qab zib hauv cov khoom noj hauv tshav dav hlau.

zoo tshaj plaws. Yog tias koj muaj sijhawm, mus rau tom tsev noj mov zaum ntawm tshav dav hlau.

"Kuv feem ntau mus rau Tex-Mex qhov chaw thiab tau txais cov nqaij nyug fajitas nrog zaub thiab tortillas a la carte," Clarke Buckley hais. "Tsis txhob ntshai ua kev thov thiab xaj tawm ntawm cov ntawv qhia zaub mov. Feem ntau, cov neeg ua haujlwm zoo siab los pab."

Rau pluas mov ceev, feem ntau koj tuaj yeem pom qee yam nrog zaub, xws li zaub xam lav, qhwv, thiab qhaub cij. "Los yog nrhiav cov kua zaub ua kua zaub, xws li nqaij qaib lossis zaub lentil," Arevalo hais. Lawv tau sau, tab sis qis hauv calories thiab carbs.

Nyob rau hauv dav hlau, khoom noj txom ncauj ntawm txiv ntseej. "Yog tias koj nyob rau lub dav hlau ntev, koj tuaj yeem thov kev xaiv noj mov rau ntshav qab zib," Deroze hais. Qee lub dav hlau kuj muag cov zaub nyoos thiab cov khoom noj txom ncauj uas muaj protein ntau nrog hummus thiab cheese.

Pom zoo:

Nthuav cov khoom
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