Poob tsib kilograms ua ntej noj mov

Poob tsib kilograms ua ntej noj mov

Kev poob phaus tsis tas yuav yog tus txheej txheem daunting. Nrhiav cov lus qhia thiab cov tswv yim zoo uas ua haujlwm zoo tshaj plaws rau koj thiab koj lub cev tuaj yeem pab koj txo cov phaus ntxiv tam sim ntawd. Ntau tus kws tshaj lij tau qhia lawv cov lus qhia zoo tshaj plaws kom poob tsib kilos sai sai los ntawm tsab ntawv tshaj tawm los ntawm "Nyob No Tsis Yog" lub vev xaib.

Cov kws tshaj lij piav qhia tias qhov hnyav tshaj plaws yuav tsum tsis txhob tig mus rau ib qho "txoj haujlwm" lossis "kev noj haus", tab sis nws yuav tsum yog txoj kev ua neej uas tuaj yeem ua tiav nrog kev noj zaub mov zoo, txoj hauv kev noj qab haus huv kom tshem tawm kev ntxhov siab thiab kev ntxhov siab, thiab kev tawm dag zog tsis tu ncua , raws li nram no:

1. Ib khob tshuaj yej dub lossis ntsuab

Nutritionists pom zoo haus ib khob ntawm dub, ntsuab los yog oolong tshuaj yej ua ntej noj mov, raws li lawv tag nrho cov muaj cov amino acid theanine, uas txhawb kev so thiab ceev.

Nutritionists Lacey thiab Tammy Lakatos hais tias haus tshuaj yej ua ntej noj mov yuav pab kom tsis txhob muaj kev xav ntau dhau. "Ob qho tshuaj yej iced thiab sov tshuaj yej yuav ua kom yuam kev, tab sis cov tshuaj yej sov so yog calming thiab tuaj yeem pab cov leeg mob siab vim tias tshav kub tiv thaiv overeating," lawv piav qhia.

2. Ua pa tob tob ua ntej noj mov

Noj 10 ua pa tob ua ntej noj mov tuaj yeem ua kom lub cev 'so' (los yog parasympathetic), pab txiav txim siab txog qhov yuav noj thiab zom zaub mov zoo dua. Lacey thiab Tammy piav qhia tias ua pa tob tob thiab maj mam ua ntej noj "pab lub cev ua haujlwm tau zoo, yog li koj cov metabolism yuav ua haujlwm tau zoo dua thiab kev poob phaus yuav yooj yim dua."

3. Txiv laum huab xeeb ua ntej noj mov

Cov menyuam ntxaib Lakatos, cov kws paub txog zaub mov, pom zoo kom noj ib khob ntawm txiv laum huab xeeb 30 feeb ua ntej noj mov los txhawb koj lub zog poob. Lawv piav qhia tias txiv laum huab xeeb "muaj cov protein ntau dua li lwm cov txiv ntoo thiab tseem yog qhov zoo ntawm fiber ntau, cov rog zoo, thiab ntau dua 30 qhov tseem ceeb ntawm cov vitamins thiab minerals, tag nrho cov no yog qhov tseem ceeb hauv kev tsim kom muaj kev noj qab haus huv thiab noj qab haus huv mus ntev. ruaj khov rau yuav luag txhua lub neej. "

4. Ua kom koj cov protein ntau ntxiv

Melissa Mitri, tus kws qhia noj zaub mov, hais tias kev noj cov protein ntau tuaj yeem pab ua kom lub cev poob phaus los ntawm kev txo qis kev ntshaw, txo qis qab los noj mov, thiab ua kom lub cev muaj peev xwm hlawv roj. Metri pom zoo kom ntxiv ib lossis ob qhov chaw muaj protein xws li nqaij qaib, nqaij, Greek yogurt, lossis cov txiv ntoo sib xyaw.

5. Ntau fiber ntau

Mitri piav qhia tias "Fiber muaj nyob hauv cov zaub mov cog thiab hla lub cev yam tsis tau zom," Mitri piav qhia. Xws li cov fiber ntau txaus hauv kev noj zaub mov yuav pab ua kom qeeb qeeb, muab cov khoom loj thiab kev xav ntawm kev puv, uas tuaj yeem pab poob phaus. " Nws qhia tias 25 grams ntawm cov khoom noj muaj fiber ntau yuav tsum noj txhua hnub.

6. Txo cov khoom noj siv mis

Cheese, tag nrho cov mis nyuj, butter thiab qaub cream tag nrho muaj ntxiv, tsis tsim nyog calories. Es tsis txhob, ib nrab ntawm cov mis nyuj uas siv los ntxiv rau kas fes yog noj, qhov sib txawv ntawm lub cev hnyav yuav raug pom.

Nutritionists Lacey thiab Tammy pom zoo kom sim "cov khoom noj khoom haus poov xab los yog txiv ntseej tws rau qhov tsw ntxiv rau hauv qhov chaw ntawm cheese, yogurt tsawg-rog nyob rau hauv qhov chaw ntawm qaub cream, unsweetened almond mis nyuj nyob rau hauv qhov chaw ntawm qab zib nyob rau hauv kas fes, thiab avocado nyob rau hauv qhov chaw ntawm cheese rau zaub xam lav rau ib tug. creamier kev ntxhib los mos. "

7. Kev tawm dag zog

Dr. Mitri hais tias kev tawm dag zog, tshwj xeeb tshaj yog cardio, pab kom poob phaus.

8. Kev xaiv ntse

Dr. Mitri piav qhia tias muaj kev xaiv zaub mov ntse, piv txwv li thaum "noj zaub mov ntau, kev xaiv ntse yog cov khoom noj uas muaj ntim ntau thiab calories tsawg, uas feem ntau muaj dej thiab fiber ntau." Kev noj zaub mov ntau tuaj yeem ua rau muaj txiaj ntsig zoo rau kev poob phaus vim tias nws ua rau tib neeg puv thaum ib txwm noj tsawg calories. Piv txwv ntawm cov khoom noj khoom haus muaj xws li txiv hmab txiv ntoo, txiv hmab txiv ntoo thiab txiv tsawb, los ntawm zaub, nplooj ntsuab thiab dib tuaj, thiab los ntawm cov nplej, xim av thiab oatmeal yog nyiam.

9. Txoj cai "ib nrab phaj veggie".

Cov kws tshaj lij Lacey thiab Tammy pom zoo kom sau ib nrab ntawm koj lub phaj nrog steamed zaub rau cov zaub mov tseem ceeb. Nws tuaj yeem ua flavored nrog txiv qaub, txuj lom thiab tshuaj ntsuab - tsis yog butter lossis roj. Tom qab ntawd zaub yog noj ua ntej, kom tau txais kev xav ntawm satiety los ntawm cov khoom noj uas tsis muaj calorie uas muaj fiber ntau.

10. Haus dej thaum sawv ntxov

Dr. Mitri xaus lus nrog nws cov lus qhia kom ua rau nws niaj hnub haus dej kom raug thaum koj sawv, piav qhia tias "kev haus dej yog ib qho tseem ceeb tshaj plaws ntawm kev noj qab haus huv ntawm kev noj qab haus huv."

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