Doe tom qab taug kev - ib qho txaus siab! Muaj tseeb es tsis txhob siv txiv apples thiab blueberries, cov menyuam yuav nyiam noj cov vuas chocolate lossis ib nrab ntawm cov khaub noom ntim khoom. Coob leej niam txiv ntseeg tias qhov no yog qhov sib hloov sib luag - txawm tias cov khoom qab zib tsis txhob tso cov rog yog tias lawv sib npaug ntawm lub cev tawm. Txawm li cas los xij, qhov no tsis muaj tseeb - cov kws tshaj lij tawm txawv teb chaws tau ua pov thawj tias cov khoom noj muaj txiaj ntsig ntau tshaj plaws rau lub zog.
Cov kws tshawb fawb ntaus lub tswb
Kev kawm tsis ntev los no ntawm University of Brigham cov khoom noj khoom haus tom qab txav ua si muaj cov calories ntau dua li cov nyiaj uas cov menyuam yaus feem ntau siv thaum ua si. Cov kws tshawb nrhiav tau raug pom rau cov tub ntxhais kawm ntawm 3 thiab 4 cov chav kawm hauv kev ncaws pob, ntaus pob thiab kev ua si rau 189 kev ua si. Lawv tau taug kev ua si ntawm lub cev, nrog rau cov khoom noj txom ncauj muaj calorie tom qab qhov kev ua si. Cov kws tshawb nrhiav pom tias cov menyuam hlawv 170 calories rau ib qhov kev ua si, tab sis tom qab 213 calorie tuag nyob nruab nrab. Yuav luag 90 feem pua ntawm cov khoom lag luam muaj ntxiv qab zib, constituting 26.4 grams qab zib ntawm ib feem. Nws yog ntau tshaj li qhov tag nrho cov khoom noj piam sij txhua hnub rau menyuam yaus - 25 grams. "Raws li cov kev tshawb fawb no, cov me nyuam nyob rau hauv nruab nrab tsuas yog 27 feeb rau ib qho kev ua si xws li kev ua kis las, txawm tsawg," hais tsawg dua, " "Tam sim no, cov menyuam muaj 5 xyoos thiab laus dua los koom nrog kev coj ua lub cev tsawg kawg 60 feeb nyob rau ib hnub," hais tias Lukej hais. Cov kws tshawb fawb tau tshaj tawm tias cov menyuam niaj hnub tsis xav tau tom qab qhov kev ua si.
Nco ntsoov tias koj muab cov me nyuam rau ib qho khoom txom ncauj
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Poj niam uas yog poj niam txiav txim siab ua kom muaj tsib yam khoom txom ncauj uas muaj kev phom sij rau cov menyuam yaus:
Flakes. Hauv Tebchaws Europe thiab Tebchaws Asmeskas, ob peb cov neeg noj oatmeal rau pluas tshais, hloov nws nrog flakes qab zib qab zib. Lawv tau ua los ntawm cov qoob loo qoob loo, thiab yog li ntawd tsis muaj qhov yuav tsum tau muaj fiber ntau. Cov vitamins thiab minerals ntxiv nyob rau hauv lawv tsuas yog ib rab diav ntawm zib ntab hauv targe ntawm targe ntawm targe ntawm targe
Pob ntawv ntim kua. Txawm hais tias cov kua txiv no muaj cov vitamin C thiab a, lawv tseem tsis tuaj yeem hu ua khoom txom ncauj vim yog cov ntsiab lus ntawm cov txiv hmab txiv ntoo. Yog tias koj xav tau txais txiaj ntsig los ntawm cov kua txiv, ua rau nws tus kheej: Kua, txiv kab ntxwv ntsuab, kev xaiv zoo rau cov kua txiv tshiab muaj txiaj ntsig. Tab sis txawm tias nws yog nqi haus ntau tshaj ib zaug ib hnub, tab sis nrog lub plab zom mov thiab tsawg dua - ib zaug ob peb hnub.
Yogurt. Nws yog ib qho yog tias koj noj cov greek thiab yogurt tsis muab tub lim, thiab sib txawv kiag li yog tias nws yog lub khw muag khoom yog ib qho zoo tib yam. Kev sib xyaw nrog cov tshuaj sib xyaw ua ke, muaj ntau cov piam thaj, tsawg feem ntawm cov txiv hmab txiv ntoo thiab homogeneous qauv uas tsis tas yuav zom - lub ntsiab ntawm cov khoom no.
Ib lub qhaub cij. Satwiches nrog zaub xas lav nplooj, sauce, txiv lws suav thiab loj cutlet, tsib feeb dhau los ntawm lub freezer, nws yog tsis yooj yim sua kom muaj khoom noj txom ncauj zoo. Yog tias koj xav ua kom muaj txiaj ntsig sandwich, muab cov khob cij muaj txiaj ntsig lossis cov nqaij roj hmab txiv ntoo thiab cov khoom siv roj los ntawm cov khoom noj txom ncauj zoo.
Chocolate bar. Txawm hais tias qhov hnyav ntawm cov npoo qab zib zoo li yog lub teeb yuag, ntseeg tias kuv, cov calories hauv lawv yog txaus kom ua tiav cov nyiaj txhua hnub rau ob peb yam khoom noj txom ncauj. Nyob rau tib lub sijhawm, cov txiaj ntsig ntawm cov carbohydrates ceev cov xaim xoom - qhov siab tshaj plaws uas pom tau ntawm insulin rau hauv cov ntshav, uas tsis koom nrog kev ua kis las rau menyuam yaus. Ua cov kab kom zoo dua hauv qhov cub los ntawm oatmeal, zib ntab, qhuav berries thiab txiv ntoo.