Puas noj qab nyob zoo tsis hloov koj lub festive blubber?Nutritionist Juliette Kellow qhov kev hloov me ntsis yuav ntxiv mus rau qhov kev hloov loj rau koj lub duav
Tsuas yog noj cov zaub mov noj qab nyob zoo yog lub xyoo tshiab daws teeb meem rau ntau tshaj li ib feem peb ntawm peb, raws li kev tshawb fawb tsis ntev los no.
Thiab, ib txwm muaj, ntau tus cia siab tias qhov no yuav ua rau poob phaus, uas nws tuaj yeem - tshwj xeeb tshaj yog tias koj cov zaub mov tsis zoo yuav pib nrog.
Tab sis yuav ua li cas yog tias koj tau chucked tawm cov crisps thiab takeaways, txiav koj cov feem thiab tam sim no sau rau cov as-ham-packed txiv hmab txiv ntoo thiab zaub, nqaij ntshiv thiab ntses - tseem tseem nyuaj rau hloov cov phaus?
Los ntawm kev saib ze dua ntawm cov khoom noj noj qab haus huv uas koj tau muab tso rau hauv koj lub trolley khw - thiab pauv lawv rau cov khoom noj zoo sib xws - nws muaj peev xwm rau koj kom txuag tau calorie ntau ntau kom koj poob phaus tom qab tag nrho.
Thiab tseem zoo dua, koj yuav tsis pom koj tus kheej ploj ntawm cov as-ham tseem ceeb - qhov tseeb, feem ntau ntawm peb tweaks rau koj cov zaub mov txhais tau tias koj xaus nrog ntau cov vitamins thiab minerals.
Koj tsuas yog yuav tsum txuag 200-250 calories ib hnub kom poob ob peb phaus ib hlis - lossis ib ncig ntawm ob lub pob zeb hauv ib xyoos.
OK, nws yuav zoo li ib txoj hauv kev qeeb kom poob koj lub log tsheb spare.Tab sis xav txog qhov ua tiav qhov no yam tsis muaj kev noj haus?
Cov pob kws me me tsuas yog pob kws uas tau sau ntxov thaum cov stalks tseem me me thiab tsis paub qab hau.Qhov kev sau thaum ntxov no txhais tau tias cov pob kws me me qis dua hauv cov carbohydrates, tshwj xeeb tshaj yog cov suab thaj, piav qhia nws cov ntsiab lus calorie tsawg.Tab sis nws tseem muaj cov fiber ntau zoo sib xws los ua rau koj, thiab feem ntau, muaj me ntsis ntau ntawm cov vitamins thiab minerals, nrog rau peb zaug ntau vitamin A, thiab yuav luag ob npaug ntau npaum li cov vitamin C, ob qho tib si xav tau rau cov tawv nqaij noj qab haus huv.
Ib daim ntawm cantaloupe hnyav me ntsis tsawg dua ib daim ntawm honeydew tab sis nws muaj cov as-ham zoo sib xws thiab muaj ob zaug fiber ntau thiab vitamin C. Nws kuj muaj 189 npaug ntau dua betacarotene, antioxidant uas lub cev siv los ua vitamin A. daim ntawm cantaloupe muab ntau tshaj li ib nrab ntawm peb niaj hnub xav tau ntawm vitamin A.
Txhua hom mov yooj yim - txawm xim av, ntev nplej los yog basmati - muaj calorie ntau ntau tshaj li niaj zaus.Qhov no yog ua tsaug rau ib kauj ruam ntxiv ntawm kev ua haujlwm uas suav nrog steaming cov mov ua ntej nws hulled.Qhov no hardens cov nplej thiab ua rau nws firmer yog li nws tsis tshua mus soggy thiab muag thaum koj ua noj.Thiab yooj yim ua noj tsis tau txhais hais tias mov nplej nyob rau hauv tsawg lub sij hawm - qhov 'yooj yim' me ntsis hais txog qhov tseeb cov nplej yog nyuaj rau overcook!Tab sis cov txheej txheem no kuj tso tawm qee cov hmoov txhuv nplej siab hauv cov nplej, ua kom cov calories me ntsis.Raws li rau lwm cov as-ham, cov nplej xim av tsis tu ncua muaj cov poov tshuaj tsawg, phosphorus, tooj liab thiab zinc, tab sis ntau calcium, hlau thiab ntau cov vitamins B.
Thaum cov poov tshuaj qis me ntsis hauv cov kua txob ntsuab (ib qho khoom noj uas xav tau los pab tswj ntshav siab), mus ntsuab txhais tau tias koj tau txais ob zaug ntau npaum li vitamin A thiab vitamin B6, ob qho tib si uas pab txhawb peb kev tiv thaiv.Kuj tseem muaj me me 13-calorie txo qis hauv calorie suav thaum koj xaiv noj cov kua txob ntsuab es tsis txhob nws cov kwv tij daj.
Ntau tus neeg hais tias lawv tsis nyiam cov mis nyuj skimmed tab sis raws li kev tshawb fawb Asmeskas xyoo tas los, cov neeg yuav khoom feem ntau tsis tuaj yeem txheeb xyuas qhov sib txawv ntawm cov rog, ib nrab skimmed thiab tag nrho skimmed hauv kev sim saj - lossis tseem paub txog hom lawv ib txwm muaj. muas.Tej zaum koj yuav tsis pom qhov hloov mus rau 1% cov mis nyuj rog (ib qho nrog cov txiv kab ntxwv sab saum toj) tab sis tseem yuav tau txais tag nrho cov khoom noj zoo ib yam nrog rau cov pob txha-phooj ywg calcium thiab phosphorus, tiv thaiv kab mob zinc thiab lub zog tsim cov vitamins B, thaum. noj tsawg rog thiab tsawg calories.
Edam grate thiab melts ib yam li Cheddar tab sis nws yog ib txwm qis hauv cov rog thiab yog li calories.Qhov no txhais tau tias nws qis dua hauv cov vitamin A, tab sis tus nqi ntawm lwm cov vitamins thiab minerals txawv me ntsis ntawm ob hom.Qhov tseeb, Edam yeej muaj 7% calcium ntau dua li Cheddar.
Greek yogurt muaj cov duab noj qab haus huv thiab nws yeej tau ntim nrog cov as-ham, tab sis nws kuj muaj 10% rog thiab muaj calorie ntau dua li yogurt, uas tsuas muaj 3% rog.Tab sis nrog rau kev txiav cov calories koj yuav tau txais kev txhawb nqa ntxiv ntawm feem ntau cov vitamins thiab minerals nrog ntuj yogurt.Piv txwv li, nws muaj ntau cov poov tshuaj, calcium thiab phosphorus ntau dua li Greek ntau yam, txawm hais tias ntuj yogurt muaj vitamin A tsawg dua vim nws cov ntsiab lus muaj roj tsawg.
Tej zaum nws yuav tsis suab ntau, tab sis yog tias koj noj plaub daim nyob rau ib hnub, qhov kev sib pauv no yuav cuam tshuam rau koj lub duav.Txawm hais tias cov calories tsawg hauv cov qhob cij wholemeal, nws yeej muaj me ntsis fiber ntau dua li cov noob nplej.Thaum nws los txog rau lwm cov as-ham, wholemeal muaj me ntsis calcium, magnesium thiab tooj liab, tab sis ntau cov poov tshuaj, phosphorus, zinc thiab hlau dua li cov noob nplej.
Sirloin steak muaj roj ntau dua li fillet uas yog vim li cas nws muaj calorie ntau ntau.Tab sis lawv ob leeg muaj cov protein zoo sib xws - thiab fillet tiag tiag muaj nyob ib ncig ntawm 25% ntau cov hlau, cov khoom noj uas tseem ceeb rau cov ntshav noj qab haus huv thiab thauj oxygen nyob ib puag ncig lub cev.
Lean yaj muaj 8% rog, thaum nqaij nyuj ntshiv yog tsawg dua 5% rog thiab muaj nyob ib ncig ntawm ib nrab ntawm cov roj saturated yaj.Nqaij nyuj kuj muaj zinc, selenium thiab iodine ntau dua thiab yuav luag ob npaug ntau dua hlau, uas yog xov xwm zoo li 46% ntawm cov ntxhais hluas thiab 23% ntawm cov poj niam hnub nyoog qis dua 65 xyoos muaj qhov tshwj xeeb tsis txaus ntawm cov khoom noj no.
Nws zoo li yuav kim dua tab sis qus salmon feem ntau yog qis dua hauv cov rog thiab yog li calories.Qhov no yog vim hais tias cov salmon ua liaj ua teb nyiam noj zaub mov ntau dua thiab cov cwj pwm ua luam dej sib txawv - lawv loj hlob nyob rau hauv ib puag ncig tsis zoo ntawm tus cwj mem thaum cov ntses salmon qus ua luam dej hnyav thaum lawv tawm tsam lawv txoj hauv kev.Cov salmon qus kuj muaj ntau dua ntawm cov as-ham - tshwj xeeb tshaj yog, nws muaj 82% vitamin D ntau dua li cov ntses ua liaj ua teb, cov khoom noj uas xav tau rau cov pob txha muaj zog.
Ob leeg muaj cov tshuaj antioxidants hu ua anthocyanins, uas muab lawv cov xim tsaus, tab sis blackberries zoo dua rau peb lub duav vim lawv qis dua hauv cov suab thaj thiab muaj peb zaug fiber ntau.Lawv kuj muaj ntau ntau ntawm cov vitamins thiab minerals, suav nrog tsib zaug ntau zog-sib ntaus folate, xya npaug ntawm cov tawv nqaij-phooj ywg vitamin C thiab loj loj 33 npaug ntau ntawm cov tshuaj antioxidant vitamin E.
Hauv kev sib pauv rau cov calories tsawg, koj tau txais fiber ntau ntau thiab ntau dua ob npaug ntawm cov protein yog tias koj hloov ntawm pecans rau almonds - xov xwm zoo rau kev pab koj zoo siab rau ntev.Tsis tas li ntawd, almonds muaj ob zaug ntau dua magnesium - uas pab cov leeg nqaij sib cog lus - plaub zaug ntxiv calcium thiab yuav luag rau lub sij hawm ntau vitamin E.
Lawv ob leeg zoo meej rau do-fries tab sis txiv laum huab xeeb muaj ntau cov protein thiab fiber ntau, ua ke nrog cov rog tsawg.Lawv qis me ntsis hauv ntau lwm cov as-ham, tiam sis txiv laum huab xeeb yeej tuav tes kom muaj ntau cov calcium thiab ntau cov vitamins B.
Cov kua txiv lws suav tsis tsuas yog txuag cov calories xwb, nws muaj qhov zoo ntawm kev muaj lycopene, antioxidant uas tau txuas rau kev tiv thaiv peb ntawm qee yam mob qog noj ntshav thiab kab mob plawv.Nws qis dua vitamin C thiab folate, tab sis nws muaj ntau cov poov tshuaj thiab betacarotene uas lub cev siv los ua vitamin A.
Quinoa muaj cov protein ntau me ntsis thiab yuav luag ob npaug ntawm fiber ntau ntawm couscous.Nws kuj muaj nyob ib ncig ntawm ob npaug ntau npaum li potassium, calcium, tooj liab (ib qho antioxidant) thiab zinc, triple calcium, thiab yuav luag plaub npaug ntau dua magnesium thiab hlau.Nws tseem yog gluten dawb.
Ob leeg yog ib qho kev xaiv zoo heev - lawv muaj cov protein zoo sib xws - tab sis lub raum taum muaj qhov thib peb fiber ntau.Lawv kuj muaj ntau cov poov tshuaj, calcium, phosphorus thiab hlau.
Post lub sij hawm: Apr-07-2020