4 Txoj Hauv Kev Kom Menyuam Nyhav Nyhav

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4 Txoj Hauv Kev Kom Menyuam Nyhav Nyhav
4 Txoj Hauv Kev Kom Menyuam Nyhav Nyhav

Video: 4 Txoj Hauv Kev Kom Menyuam Nyhav Nyhav

Video: 4 Txoj Hauv Kev Kom Menyuam Nyhav Nyhav
Video: Dais thiab nab qa sib xeem tsheb kauj vab 2024, Lub peb hlis ntuj
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Txawm hais tias tsom mus rau kev loj hlob ntawm cov menyuam yaus rog dhau los, tseem muaj ntau tus uas kev noj qab haus huv yuav txhim kho los ntawm kev nce ob peb phaus. Txawm li cas los xij, kev daws teeb meem tsis yooj yim li cia cov menyuam yaus uas xav tau cov khoom rog lawv tus kheej nrog khoom noj. Hloov chaw, sib xyaw ntawm kev hloov pauv kev noj zaub mov noj, xaiv cov khoom noj muaj txiaj ntsig thiab muaj calorie ntau, thiab ntxiv cov calories ntxiv rau pluas noj feem ntau yog txoj hauv kev zoo tshaj plaws los ua kom menyuam yaus hnyav. Yog tias koj pom koj tus menyuam hnyav dua, ib txwm mus ntsib kws kho mob ua ntej.

cov kauj ruam

Txoj Kev 1 ntawm 4: Txheeb xyuas qhov ua rau

Ua kom hnyav rau menyuam yaus Kauj Ruam 1
Ua kom hnyav rau menyuam yaus Kauj Ruam 1

Kauj Ruam 1. Saib rau lwm qhov laj thawj

Qee tus menyuam, zoo li qee tus neeg laus, ib txwm muaj qhov hnyav thiab muaj teeb meem hnyav. Txawm li cas los xij, koj yuav tsum sim tshem tawm lwm qhov laj thawj rau koj tus menyuam qhov nyuaj kom hnyav.

  • Cov menyuam yaus muaj npe nrov rau kev xaiv zaub mov noj, tab sis yog tias koj tus menyuam tsuas muaj kev txaus siab rau zaub mov, qhov no tuaj yeem yog tus tsos mob ntawm lwm yam kev kho mob lossis teeb meem kev xav. Ib yam tshuaj hormonal lossis teeb meem metabolic xws li ntshav qab zib lossis cov thyroid ua haujlwm ntau dhau qee zaum tuaj yeem ua rau qhov hnyav nce.
  • Txoj hnyuv lossis lwm yam teeb meem tuaj yeem ua rau noj tsis xis nyob, lossis tej zaum yuav ua rau tsis haum zaub mov.
  • Qee cov tshuaj tuaj yeem txo qis qab los noj mov, yog li xav txog qhov no yog tias koj tus menyuam noj tshuaj.
  • Hmoov tsis zoo, txawm tias cov tub ntxhais hluas tuaj yeem txhim kho kev noj zaub mov tsis zoo vim yog yam tseem ceeb xws li cov phooj ywg.
  • Koj tus menyuam kuj tseem tuaj yeem ua haujlwm hnyav thiab hlawv ntau calories ntau dua li nws tau noj.
Ua kom hnyav hauv Cov Menyuam Kauj Ruam 2
Ua kom hnyav hauv Cov Menyuam Kauj Ruam 2

Kauj Ruam 2. Mus ntsib koj tus menyuam tus kws kho mob

Yog tias koj tus menyuam tau mus ntsib kws kho mob tas li, tus kws kho mob yuav qhia rau koj tias nws yuav zoo yog tias nws hnyav dua. Tab sis tsis txhob ntshai coj nws tuaj yog tias koj txhawj xeeb.

  • Raws li tau hais dhau los, zaub mov tsis txaus lossis ua xua, teeb meem zom zaub mov thiab ntau yam kev noj qab haus huv tsis zoo tuaj yeem ua rau cov menyuam muaj lub cev hnyav dua. Koj tus menyuam tus kws kho mob tuaj yeem pab kuaj mob thiab kho cov teeb meem no.
  • Uas tau hais tias, teeb meem feem ntau tuaj yeem txhim kho nrog kev hloov pauv koj thiab koj tus menyuam tuaj yeem ua tom tsev. Tab sis cov lus qhia los ntawm kws kho mob yeej ib txwm muaj txiaj ntsig.
Ua kom hnyav rau menyuam yaus Kauj Ruam 3
Ua kom hnyav rau menyuam yaus Kauj Ruam 3

Kauj Ruam 3. Ua raws cov lus qhia tshwj xeeb rau menyuam mos

Kev sib tham nrog ib tus neeg uas hnub nyoog uas xav tau kom hnyav yuav txawv ntawm kev saib xyuas rau tus menyuam loj dua. Txawm hais tias qhov ua rau mob hnyav tsis tshua muaj, qhov teeb meem feem ntau yog siv cov txheej txheem pub mis, tsim cov kua mis, lossis cuam tshuam kev zom zaub mov.

  • Ib txwm mus ntsib kws kho mob yog tias koj xav tias koj tus menyuam hnyav dua. Tus kws kho menyuam yaus tuaj yeem xaj kuaj lossis xa koj mus rau tus kws tshaj lij zaub mov txhawm rau tshuaj xyuas cov txheej txheem lossis mus rau tus kws kho mob plab zom mov.
  • Kev kho yuav txawv raws koj tus menyuam qhov xwm txheej tshwj xeeb tab sis yuav suav nrog kev pub mis ntxiv yog tias cov mis tsis txaus; cia tus menyuam pub mis ntau thiab ntev li nws xav tau, uas yog, zam kev ua kom nruj; hloov cov npe ntawm cov mis, yog tias muaj kev tsis txaus siab lossis ua xua, lossis txhawm rau nce cov ntsiab lus caloric; lwm txoj hauv kev: qhia zaub mov zoo ua ntej hnub nyoog li ntawm rau lub hlis. Nyob ntawm qhov xwm txheej, cov tshuaj rau lub plab rov qab tuaj yeem tau sau tseg.
  • Ua kom hnyav hnyav thaum ntxov hauv lub neej yog qhov tseem ceeb rau kev noj qab haus huv mus sij hawm ntev, yog li qhov tsis zoo yuav tsum tau hais raws li koj tus kws kho mob hais. Qhov hnyav nruab nrab hauv qab tuaj yeem yuav luag txhua qhov thim rov qab yam tsis muaj kev cuam tshuam dab tsi.

Txoj Kev 2 ntawm 4: Hloov Tus Cwj Pwm

Ua kom hnyav rau menyuam yaus Kauj Ruam 4
Ua kom hnyav rau menyuam yaus Kauj Ruam 4

Kauj Ruam 1. Pub cov menyuam yaus rog ntau dua

Feem ntau qhov teeb meem tsis yog tus me nyuam noj, tab sis ntau npaum li cas. Cov menyuam yaus muaj plab me dua thiab xav tau noj ntau dua li cov laus.

  • Lawv yuav xav tau tsib rau rau rau pluas mov me me nyob rau ib hnub ntxiv rau cov khoom noj txom ncauj.
  • Thaum twg tus menyuam hnyav dua xav tias tshaib plab, pub nws noj.
Ua kom hnyav rau menyuam yaus Kauj Ruam 5
Ua kom hnyav rau menyuam yaus Kauj Ruam 5

Kauj Ruam 2. Ua kom noj mov tseem ceeb

Txawm hais tias koj tso cov khoom noj txom ncauj raws li xav tau, ua zaub mov noj raws cov ntsiab lus ntawm koj tus menyuam hnub. Qhia nws tias kev noj mov yog ib qho tseem ceeb thiab lom zem heev.

  • Yog lub sijhawm noj mov zoo li rub, qee yam ntxiv, lossis qee yam kev rau txim, xws li "zaum ib ncig kom txog thaum koj ntxuav koj lub phaj," tsis muaj sijhawm tsawg dua uas cov menyuam yuav dhau los ua neeg nyiam noj.
  • Ua zaub mov noj tsis tu ncua. Tua TV thiab tsom mus rau zaub mov thiab noj mov zoo siab.
Ua kom hnyav rau menyuam yaus Kauj Ruam 6
Ua kom hnyav rau menyuam yaus Kauj Ruam 6

Kauj Ruam 3. Teeb tus yam ntxwv zoo

Tej zaum koj tus menyuam yuav tsum tau rog thiab koj yuav tsum poob ob peb phaus. Txawm hais tias yog qhov xwm txheej, koj ob txoj kev noj zaub mov yuav tsis xav tau sib txawv raws li koj xav. Kev siv ntau yam khoom noj muaj txiaj ntsig zoo yog qhov tseem ceeb rau cov neeg rog rog, rog dhau, thiab txhua tus neeg nyob nruab nrab.

  • Menyuam kawm los ntawm kev saib. Yog tias koj sim cov zaub mov tshiab tsis tu ncua thiab xaiv kev noj qab haus huv zoo li txiv hmab txiv ntoo, zaub, thiab cov nplej tag nrho uas koj xaiv thawj zaug, koj tus menyuam feem ntau yuav coj los siv cov cwj pwm no.
  • Kev kho qee yam tsis tshua muaj txiaj ntsig yuav pab tau koj ob leeg, txawm tias koj xav tau nce lossis poob phaus.
Ua kom hnyav rau menyuam yaus Kauj Ruam 7
Ua kom hnyav rau menyuam yaus Kauj Ruam 7

Kauj Ruam 4. Txhawb kom ib ce qoj ib ce

Zoo li kev noj qab haus huv, kev tawm dag zog muaj feem cuam tshuam nrog kev poob phaus ntau dua li qhov hnyav nce. Thaum ua ke nrog kev noj zaub mov ntse, txawm li cas los xij, lawv tuaj yeem yog ib feem ntawm kev ua kom rog.

  • Kev nce cov leeg nqaij tuaj yeem ua rau hnyav dua, tshwj xeeb tshaj yog cov menyuam yaus laus dua, thiab ib txwm muaj kev noj qab haus huv ntau dua li nce lub cev rog.
  • Kev tawm dag zog feem ntau txhawb kev qab los noj mov, yog li sim txhawb kev tawm dag zog lub cev ua ntej noj mov thiab saib seb nws puas pab tau.

Txoj Kev 3 ntawm 4: Xaiv cov zaub mov nplua nuj hauv calories thiab cov as -ham

Ua kom hnyav rau menyuam yaus Kauj Ruam 8
Ua kom hnyav rau menyuam yaus Kauj Ruam 8

Kauj Ruam 1. Hla qhov kev xaiv tsis zoo

Yog, khoom qab zib, ncuav qab zib, dej qab zib thiab khoom noj ceev tuaj yeem muaj qhov muaj txiaj ntsig siab uas ua rau hnyav dua. Txawm li cas los xij, tus nqi hauv lwm qhov teeb meem kev kho mob, suav nrog txawm tias mob ntshav qab zib thaum yau thiab kab mob hauv lub plawv, tsis tshaj qhov txiaj ntsig me.

  • Cov calories ntau tab sis cov zaub mov tsis zoo xws li cov dej qab zib tsis yog cov lus teb rau kev noj qab haus huv nce phaus. Cov kev xaiv zoo tshaj plaws yog cov zaub mov nplua nuj hauv calories thiab cov as -ham, vim tias lawv tuaj yeem pab koj nce qhov hnyav thiab muab cov vitamins thiab cov zaub mov tseem ceeb.
  • Tsis txhob qhia koj tus menyuam tias nws yuav tsum "hnyav", tab sis koj ob leeg yuav tsum xaiv thiab noj zaub mov kom muaj kev noj qab haus huv.
Ua kom hnyav rau menyuam yaus Kauj Ruam 9
Ua kom hnyav rau menyuam yaus Kauj Ruam 9

Kauj Ruam 2. Ua zaub mov noj ntau yam

Ntau yam yog ib qho tseem ceeb tsis yog vim tias nws muaj qhov dav tshaj plaws ntawm cov as -ham tseem ceeb, tab sis kuj vim tias nws pab ua kom noj zaub mov zoo. Yog lub sijhawm no ua haujlwm hnyav lossis ua haujlwm hnyav, nws yuav nyuaj rau koj tus menyuam xav noj.

  • Kev noj zaub mov kom muaj calorie ntau, noj zaub mov kom txhawb nqa qhov hnyav hauv cov menyuam yuav tsum suav nrog cov hmoov txhuv nplej siab xws li nplej zom, qhob cij thiab nplej; yam tsawg tsib pluas noj txiv hmab txiv ntoo thiab zaub txhua hnub; cov protein xws li nqaij, ntses, qe thiab taum; thiab cov khoom siv mis xws li mis thiab cheese.
  • Txhua tus menyuam hnub nyoog qis dua ob xyoos yuav tsum haus tag nrho cov khoom siv mis, thiab koj tus menyuam tus kws kho mob tuaj yeem pom zoo txuas ntxiv tom qab hnub nyoog ntawd los txhawb nqa qhov hnyav.
  • Thaum cov fiber yog ib qho tseem ceeb rau kev noj zaub mov zoo, tsis txhob ua ntau dhau rau cov menyuam yaus kom hnyav. Ntau cov nplej zom los yog mov xim av tuaj yeem ua rau tus menyuam xav tias puv thiab ntev heev.
Ua kom hnyav rau menyuam yaus Kauj Ruam 10
Ua kom hnyav rau menyuam yaus Kauj Ruam 10

Kauj Ruam 3. Siv cov rog zoo

Peb zoo li xav tias txhua yam rog tsis zoo, tab sis qhov ntawd tsis tas li. Ntau cov rog zaub, tshwj xeeb, yog cov khoom tsim nyog ntawm kev noj zaub mov zoo. Cov rog muaj txiaj ntsig kuj tseem zoo rau pawg hnyav vim lawv muab kwv yees li cuaj calories rau ib gram piv rau kwv yees li plaub calories rau ib gram rau carbohydrates thiab protein.

  • Flaxseed thiab txiv maj phaub roj yog cov kev xaiv zoo thiab tuaj yeem ntxiv rau ntau yam khoom noj. Thawj qhov muaj qhov nruab nrab tsw uas mus tsis pom thaum qhov thib ob tuaj yeem muab qhov qab ntxiag rau txhua yam los ntawm cov zaub sauteed rau cov vitamins.
  • Txiv roj roj thiab txiv ntseej yog lwm qhov kev xaiv zoo.
  • Noob thiab txiv ntseej, xws li almonds thiab pistachios, muab cov nyiaj txaus noj qab nyob zoo.
  • Avocados tuaj yeem ntxiv cov xim zoo nkauj rau ntau yam khoom noj thiab muab cov rog muaj txiaj ntsig tib lub sijhawm.
Ua kom hnyav rau menyuam yaus Kauj Ruam 11
Ua kom hnyav rau menyuam yaus Kauj Ruam 11

Kauj Ruam 4. Xaiv cov khoom noj txom ncauj zoo

Cov khoom noj txom ncauj tsis tu ncua yuav tsum tau muab rau cov menyuam uas xav tau kom hnyav. Tab sis zoo li nrog pluas noj, koj yuav tsum xaiv cov kev noj qab haus huv dua cov zaub mov tsis muaj calorie.

  • Tsom rau cov khoom noj txom ncauj uas muaj calorie ntau uas muaj txiaj ntsig zoo, npaj tau yooj yim, thiab yooj yim rau kev ua haujlwm. Piv txwv, sim txiv laum huab xeeb thiab jelly ntawm qhob cij tag nrho; txiv ntseej thiab txiv hmab txiv ntoo qhuav; apples nrog cheese los yog qaib ntxhw qhwv nrog avocado.
  • Rau cov khoom noj txom ncauj, nthuav qhia cov kev xaiv xws li tag nrho cov ncuav muffins, cov pob granola thiab cov kua mis ua ntej hloov mus rau ncuav, ncuav qab zib thiab mis nyuj khov.
Ua kom hnyav rau menyuam yaus Kauj Ruam 12
Ua kom hnyav rau menyuam yaus Kauj Ruam 12

Kauj Ruam 5. Saib dab tsi thiab thaum twg koj tus menyuam haus

Nws yog ib qho tseem ceeb rau menyuam yaus haus dej txaus, tab sis dej ntau dhau tuaj yeem ua rau koj satiety thiab txo cov zaub mov uas koj noj.

  • Cov dej haus uas tsis muaj calories, xws li dej qab zib, tsis muab cov zaub mov muaj txiaj ntsig, thaum cov piam thaj hauv cov kua txiv tuaj yeem ua rau tsis zoo rau cov hniav thiab noj qab haus huv thaum noj ntau dhau.
  • Dej ib txwm yog qhov kev xaiv zoo, tab sis cov menyuam yaus uas xav tau kom hnyav tuaj yeem tau txais txiaj ntsig los ntawm cov mis nyuj tag nrho thiab cov vitamins los yog co, lossis tseem haus cov dej haus uas muaj txiaj ntsig zoo ib yam li PediaSure lossis Xyuas. Tham nrog koj tus menyuam tus kws kho mob txog qhov kev xaiv zoo tshaj plaws.
  • Kom koj tus menyuam haus dej haus feem ntau tom qab noj mov. Tsis txhob cia nws haus ua ntej thiab tso cai rau nws noj kom txaus noj kom yooj yim thiab nyab xeeb. Txoj kev ntawd koj tuaj yeem tiv thaiv nws kom tsis txhob ntim cov dej qab zib.

Txoj Kev 4 ntawm 4: Ua Ntej Calorie Zaub Mov

Ua kom hnyav rau menyuam yaus Kauj Ruam 13
Ua kom hnyav rau menyuam yaus Kauj Ruam 13

Kauj Ruam 1. Hloov mis rau koj tus phooj ywg

Qhov yooj yim ntawm kev ntxiv cov khoom lag luam mis nyuj xws li mis thiab cheese rau ntau yam khoom noj ua rau lawv ob qho kev xaiv zoo rau nce calories thiab cov ntsiab lus noj haus.

  • Cov vitamins thiab "mis-co" yog txoj hauv kev yooj yim heev los pab cov menyuam noj cov calories, thiab ntxiv cov txiv hmab txiv ntoo tshiab tuaj yeem ntxiv cov ntsiab lus noj haus.
  • Cheese tuaj yeem yaj los yog nchuav hla yuav luag txhua yam los ntawm qe mus rau zaub nyoos thiab zaub zaub.
  • Sim ua kua zaub nrog mis tsis txhob siv dej thiab ua cov qaub cream, qab zib cheese, lossis yogurt nrog txiv hmab txiv ntoo lossis zaub.
  • Koj tuaj yeem hloov kho yog tias koj tus menyuam muaj qhov ua xua, ua rau tsis haum, lossis yog tias koj tsis xav ua zaub mov nrog mis. Cov kua mis thiab kua mis almond kuj tseem muaj cov calories ntau thiab cov as -ham, thiab cov kua nplaum tofu tuaj yeem siv hauv cov vitamins, piv txwv.
Ua kom hnyav rau menyuam yaus Kauj Ruam 14
Ua kom hnyav rau menyuam yaus Kauj Ruam 14

Kauj Ruam 2. Muab cov txiv laum huab xeeb

Tsuav yog kev fab tshuaj tsis yog teeb meem, txiv laum huab xeeb yuav luag ib txwm zoo siab txais tos ntxiv rau menyuam yaus cov pluas noj thiab muab ntau calories thiab protein ntau.

  • Siv cov txiv laum huab xeeb ntau ntawm cov qhob cij tag nrho, txiv tsawb, txiv apples, celery, ncuav qab zib ntau ntau thiab pretzels.
  • Koj tseem tuaj yeem muab nws tso rau hauv smoothies thiab co thiab siv nws ua txheej txheej ntawm "kua nplaum" nruab nrab ntawm ob lub ncuav ci lossis cov ncuav ntawm Fabkis ci.
  • Yog tias koj tus menyuam ua xua rau txiv laum huab xeeb, almond paste tuaj yeem yog lwm txoj hauv kev zoo. Cov noob flax thiab cov roj ua los ntawm lawv kuj muab ntau cov calories thiab cov as -ham.
Ua kom hnyav rau menyuam yaus Kauj Ruam 15
Ua kom hnyav rau menyuam yaus Kauj Ruam 15

Kauj Ruam 3. Mus yooj yim ntawm kev ntxiv calories

Kev ntxiv yooj yim thiab hloov pauv tuaj yeem ua rau suav cov calories ntau hauv cov zaub mov uas haum rau menyuam. Sim, piv txwv li:

  • Ua cov noodles thiab mov hauv nqaij qaib nqaij es tsis txhob siv dej.
  • Ua cov txiv hmab txiv ntoo qhuav, uas cov menyuam tuaj yeem noj tau ntau dua vim tias tsis muaj dej txaus los ntim lawv.
  • Ntxiv cov roj flaxseed, nrog nws cov tsw me me, rau txhua yam los ntawm cov zaub xam lav hnav rau txiv tsawb smoothies.
  • Muab cov nqaij nyuj lossis nqaij qaib tso rau hauv cov khoom noj xws li nplej zom, pizza, kua zaub, stews, sib xyaw qe thiab macaroni thiab cheese.
Ua kom hnyav rau menyuam yaus Kauj Ruam 16
Ua kom hnyav rau menyuam yaus Kauj Ruam 16

Kauj Ruam 4. Sim ua kom noj qab haus huv, cov zaub mov muaj calorie ntau

Internet muaj cov zaub mov txawv uas tsim nyog los ua kom menyuam yaus qhov hnyav raug.

  • Nws kuj tseem tuaj yeem ua kom muaj mis nyuj muaj calorie ntau los ntawm kev ntxiv ob dia mis hmoov rau txhua khob ntawm mis lossis ib nrab mis nyuj.
  • Koj tseem tuaj yeem npaj "pob zog", khoom noj txom ncauj ntawm cov txiv hmab txiv ntoo qhuav, txiv ntseej, thiab lwm yam zaub mov muaj txiaj ntsig zoo uas tuaj yeem khaws cia ntev thiab pab sai rau cov menyuam yaus tshaib plab.

Cov ntawv ceeb toom

  • Tsis txhob siv cov khoom noj kom rog lossis qab zib thiab dej haus xws li qos yaj ywm kib, ncuav mog qab zib, khoom qab zib, thiab dej qab zib kom muab koj tus menyuam nrog cov calories ntau. Cov zaub mov no tuaj yeem ua rau koj qhov hnyav tab sis muaj qhov tsis zoo rau koj cov hniav, cov metabolism, cov leeg nqaij loj hlob, lub plawv thiab lub paj hlwb, thiab muaj peev xwm ua rau muaj teeb meem kev noj qab haus huv uas twb muaj lawm (xws li ntshav qab zib).
  • Yog tias koj pom tias koj tus menyuam tsis hnyav lossis hnyav dua, mus ntsib kws kho mob, tshwj xeeb tshaj yog tias qhov kev hloov pauv zoo li loj lossis tus menyuam muaj mob.

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