Cov zaub mov no tsis ua rau koj hnyav

Cov zaub mov no tsis ua rau koj hnyav

Txhawm rau tshem tawm qee qhov tsis meej pem thiab tso cov khoom hauv qhov kev xav, Clinical Dietitian Dr. Srimathi Venkatraman tawm tswv yim: Koj yuav tsum tsis txhob ua raws li kev noj zaub mov nruj lossis kev noj zaub mov tsis zoo vim tias yam ua haujlwm rau lwm tus yuav tsis ua haujlwm rau koj, thiab txhua yam koj yuav tsum ua yog mloog. Koj lub cev xav tau thiab txiav txim siab seb qhov twg ua haujlwm rau lwm tus, nws haum rau nws.

1. Haus dej sov nrog txiv qaub thiab / lossis zib ntab thaum sawv ntxov

Dr. Venkatraman hais tias kev haus dej sov nrog txiv qaub lossis zib ntab thaum sawv ntxov tsis txo cov rog tab sis muaj kev cuam tshuam tsis zoo rau lub plab zom mov hauv lub sijhawm ntev. Nyob rau tib lub sijhawm, nws piav qhia tias kom txo qee cov calories los ntawm kev hloov tshuaj yej lossis kas fes thaum sawv ntxov, koj tuaj yeem noj cov dej sov, tsis sov lossis kub.

2. Txiv tsawb Mis

Dr. Venkatraman piav qhia tias txiv tsawb tsis ua rau rog rog thiab yog cov zaub mov noj qab haus huv, muaj zog-dense cov zaub mov uas muaj cov poov tshuaj thiab cov kab mob muaj txiaj ntsig, yog li lawv muaj txiaj ntsig zoo rau kev zom zaub mov. Txiv tsawb nrog mis nyuj yog ntau thiab "berries, txiv apples, txiv ntseej, thiab tag nrho cov nplej thaum sawv ntxov" tuaj yeem ntxiv rau lawv.

3. mov dawb

Rice yog nplua nuj nyob rau hauv cov hmoov txhuv nplej siab, tab sis nws yog ib qho tseem ceeb ntawm ntau tus neeg noj mov. Dr. Venkatraman pom zoo kom noj mov tsis muaj roj, lossis yog cov nplej dawb muaj, nws yuav tsum sib npaug nrog cov zaub, tshwj xeeb yog mov hauv qhov sib piv ntawm 1: 3, uas yog, rau txhua khob mov, 3 khob zaub tsis muaj hmoov txhuv nplej siab. .

4. Himalayan liab ntsev

Dr. Venkatraman suav tias yog ntsev ib txwm ua kom zoo ntev npaum li qhov noj txhua hnub ntawm 5g / hnub lossis 5 teaspoon tsis pub dhau, raws li kev pom zoo los ntawm World Health Organization (WHO). Pink Himalayan ntsev kuj yog nplua nuj nyob rau hauv minerals xws li poov tshuaj uas tej zaum yuav tsis haum rau tej yam kev mob. Txawm li cas los xij, kev noj ntau dua XNUMX grams ntawm txhua hom ntsev ib hnub yog teeb meem rau kev noj qab haus huv.

5. Gluten

Dr. Venkatraman hais tias gluten tsuas yog tsim kev puas tsuaj yog tias ib tug neeg muaj gluten rhiab heev los yog tau kuaj pom tias muaj kab mob celiac, kab mob tshwm sim los ntawm gluten uas tuaj yeem ua rau cov hnyuv loj. Yog tias ib tug neeg tsis raug kev txom nyem los ntawm cov mob no, nws yog qhov zoo los noj gluten.

6. Txo cov rog thiab carbohydrates

Dr. Venkatraman sib cav hais tias txo koj qhov kev noj cov roj saturated thiab trans fats, uas muaj nyob rau hauv cov zaub mov kib, yog qhov tseeb tshaj plaws formulation, vim hais tias lawv muaj calorie ntau ntau. Tib yam mus rau carbohydrates, raws li nws yog qhov tseeb los txiav rov qab rau cov hmoov nplej zoo, qhob cij dawb thiab cov nplej polished.

Dr. Venkatraman tau hais tias txoj hauv kev kom raug kom poob phaus yog noj cov zaub mov muaj txiaj ntsig thiab hlawv calorie ntau dua li koj haus.

7. Tsis txhob qe qe

Dr. Venkatraman pom zoo kom noj tag nrho cov qe, piv txwv li cov dawb thiab yolks, vim lawv yog cov zaub mov zoo heev. Qe yog cov nplua nuj ntawm cov protein thiab tseem muaj cov vitamins thiab minerals.

8. Xibtes qab zib

"Txhua tus paub tias muaj kev cuam tshuam tsis zoo ntawm cov piam thaj hauv tib neeg lub cev, tab sis nws kuj tau raug pov thawj tias cov khoom qab zib zoo li aspartame muaj kev cuam tshuam rau cov kab mob hauv plab, uas tuaj yeem cuam tshuam rau kev noj qab haus huv mus sij hawm ntev, yog li nws yog qhov zoo tshaj plaws. sim nws, "hais tias Dr. Venkatraman.

9. Cov zaub mov me me thoob plaws ib hnub

Nyob rau hauv txoj kev npaj noj qab haus huv, Dr. Venkatraman hais tias, tsis muaj ib qho loj-haum-tag nrho. Nws rov hais dua tias ib tug neeg tsis tuaj yeem hnyav thiab noj qab nyob zoo thiab tib lub sijhawm nws tsis tau txhais hais tias ib tug neeg yuav noj qab nyob zoo xwb vim lawv nyias.

Nws piav qhia tias nws tsis pom zoo kom nce qhov hnyav vim tias nws tuaj yeem ua rau muaj kev pheej hmoo ntawm cov kab mob xws li ntshav qab zib thiab mob plawv. Nyob rau tib lub sijhawm, tsis muaj qhov hnyav zoo tagnrho vim nws nyob ntawm qhov muaj pes tsawg leeg thiab qhov xwm txheej ntawm lub cev.

Lwm yam ntsiab lus: 

Koj yuav ua li cas nrog koj tus hlub tom qab rov qab los ntawm kev sib nrauj?

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