Cov kws tshaj lij hais tias kev yoo mov tsis tu ncua yog ib txoj hauv kev nyab xeeb thiab ua tau zoo kom poob phaus thiab txhim kho koj txoj kev noj qab haus huv. Lawv hais tias nws yooj yim dua rau kev ua raws li lwm yam kev noj haus thiab muaj kev yoog raws ntau dua li cov khoom noj uas tsis muaj calorie txwv.
"Kev yoo mov tsis tu ncua yog ib txoj hauv kev txo cov calories los ntawm kev txwv ib qho kev noj haus rau ob peb hnub hauv ib lub lis piam, thiab tom qab ntawd noj tsis tu ncua ntawm cov hnub so, es tsis txhob tsom mus rau qhov txwv tsis pub muaj calorie ntau ntau," Lisa Jones, tus kws kho mob sau npe nyob hauv Philadelphia.
Nws yog ib qho tseem ceeb uas yuav tsum nco ntsoov tias kev yoo mov tsis tu ncua yog lub tswv yim, tsis yog kev noj zaub mov tshwj xeeb.
Koj puas tuaj yeem noj thaum tsis sib xws yoo mov?
Anna Kippen, tus kws kho mob noj zaub mov hauv Cleveland hais tias "Kev yoo mov tsis tu ncua yog lub ntsiab lus rau kev noj zaub mov uas suav nrog lub sijhawm yoo mov thiab tsis yoo mov raws li lub sijhawm teev tseg," hais tias Anna Kippen, tus kws kho mob noj zaub mov hauv Cleveland. "Muaj ntau hom kev yoo mov sib txawv."
Lub sij hawm txwv tsis pub noj
Ib txoj hauv kev nrov tshaj yog hu ua lub sijhawm txwv kev noj mov. Nws hu rau noj tsuas yog thaum lub qhov rais yim teev, thiab yoo mov rau 16 teev ntawm ib hnub. "Nws tuaj yeem pab txo peb cov calories tab sis kuj tso cai rau peb lub plab thiab cov tshuaj hormones muaj peev xwm so ntawm pluas noj thaum peb 'ceev ceev," Kippen hais.
5 : 2 tvw
Lwm txoj hauv kev nrov yog 5: 2 txoj kev npaj, uas koj ua raws li ib txwm noj zaub mov zoo rau tsib hnub hauv ib lub lis piam. Lwm ob hnub hauv ib lub lis piam, koj tsuas noj ib pluag mov ntawm 500 thiab 700 calories txhua hnub. Kippen hais tias "Qhov no tso cai rau peb lub cev so, nrog rau txo qis calories uas peb noj tag nrho lub lim tiam," Kippen hais.
Kev tshawb fawb qhia tias kev yoo mov tsis tu ncua cuam tshuam nrog kev poob phaus, txhim kho cov roj cholesterol, tswj ntshav qab zib thiab txo qhov mob.
"Kev sim ua ntej thiab kho mob tau pom tias kev yoo mov tsis tu ncua muaj txiaj ntsig dav rau ntau yam kev noj qab haus huv, xws li rog rog, ntshav qab zib, kab mob plawv, mob qog noj ntshav thiab mob hlwb," raws li kev tshawb fawb luam tawm hauv New England Journal of Medicine hauv 2019. Kev tshawb fawb soj ntsuam tau tsom feem ntau rau cov hluas thiab cov neeg laus hnub nyoog qis dua, txoj kev tshawb fawb hais tias.
Txawm li cas los xij ntawm kev yoo mov uas koj xaiv, nws yog ib qho tseem ceeb uas yuav tsum tau siv tib lub hauv paus ntsiab lus ntawm kev noj zaub mov kom yoo mov raws li lwm txoj kev noj qab haus huv, hais tias Ryan Maciel, tus kws sau npe noj zaub mov thiab tus kws qhia noj zaub mov thiab kev qhia ua haujlwm nrog Catalyst Fitness & Performance hauv Cambridge, Massachusetts.
"Qhov tseeb," Maciel hais tias, "cov no (cov ntsiab lus) tej zaum yuav yog qhov tseem ceeb tshaj vim tias koj mus rau lub sijhawm ntev dua yam tsis muaj zaub mov, uas tuaj yeem ua rau muaj kev noj ntau dhau rau qee tus neeg" thaum lub sijhawm koj tuaj yeem noj tau ntawm txoj kev npaj.
Cov Zaub Mov Noj Qab Zib Nquag
Yog tias koj nyob rau hauv ib qho kev yoo mov tsis tu ncua, ua cov no koj cov ntsiab cai:
- Siv cov khoom noj uas ua tiav tsawg kawg nkaus.
- Noj ib qho sib npaug ntawm lean protein, veggies, txiv hmab txiv ntoo, ntse carbs thiab noj qab nyob zoo rog.
- Tsim cov zaub mov qab qab uas koj nyiam.
- Noj koj cov zaub mov maj mam thiab nco ntsoov, kom txog thaum koj txaus siab.
Kev noj zaub mov tsis tu ncua tsis tu ncua tsis txwv cov zaub mov tshwj xeeb. Txawm li cas los xij, yog tias koj ua raws li kev noj zaub mov zoo, muaj qee yam khoom noj uas zoo tshaj plaws los noj thiab qee qhov koj yuav tsum txwv.
Khoom noj khoom haus noj ntawm ib qho kev noj zaub mov tsis sib haum
Peb yam khoom noj uas koj yuav tsum nco ntsoov noj ntawm kev noj zaub mov tsis tu ncua suav nrog:
- Lean proteins.
- Txiv hmab txiv ntoo.
- Zaub.
- Lean proteins
Kev noj cov nqaij ntshiv ua rau koj muaj kev noj qab haus huv ntev dua li kev noj lwm yam zaub mov thiab yuav pab koj tswj lossis tsim cov leeg nqaij, Maciel hais.
Piv txwv ntawm lean, noj qab nyob zoo cov protein muaj xws li:
- Qaib mis.
- Plain Greek yogurt.
- Taum thiab legumes, zoo li lentils.
- Ntses thiab shellfish.
- Tofu thiab tempeh.
- Txiv hmab txiv ntoo
Ib yam li kev noj zaub mov, nws tseem ceeb heev uas yuav tsum tau noj cov zaub mov muaj txiaj ntsig zoo thaum yoo mov. Txiv hmab txiv ntoo thiab zaub yog feem ntau ntim nrog cov vitamins, minerals, phytonutrients (cog as-ham) thiab fiber. Cov vitamins, minerals thiab as-ham tuaj yeem pab txo qis cov roj cholesterol, tswj cov ntshav qab zib thiab tswj lub plab zom mov. Lwm qhov ntxiv: txiv hmab txiv ntoo thiab zaub muaj calorie tsawg.
Tsoom Fwv Teb Chaws 2020-25 Cov Lus Qhia Txog Kev Noj Qab Haus Huv rau Neeg Asmeskas pom zoo kom noj 2,000-calorie-ib-hnub noj mov, cov neeg feem coob yuav tsum noj li 2 khob txiv hmab txiv ntoo txhua hnub.
Piv txwv ntawm cov txiv hmab txiv ntoo noj qab haus huv uas koj yuav tsum tau saib kom noj thaum yoo mov tsis tu ncua suav nrog:
- Kua txiv.
- Apricots.
- Blueberries.
- Blackberries.
- Cherries.
- Txiv duaj.
- Pears.
- Plums.
- Txiv kab ntxwv.
- Melons.
- Zaub
Zaub tuaj yeem yog ib feem tseem ceeb ntawm kev yoo mov tsis tu ncua. Kev tshawb fawb qhia tau hais tias kev noj zaub mov nplua nuj nyob hauv nplooj ntsuab tuaj yeem txo koj txoj kev pheej hmoo ntawm kab mob plawv, ntshav qab zib hom 2, mob qog noj ntshav, kev paub tsis meej thiab ntau dua. Tsoom Fwv Teb Chaws Kev Noj Qab Haus Huv 2020-25 Cov Lus Qhia rau Neeg Asmeskas pom zoo tias rau 2,000-calorie-ib-hnub noj zaub mov, cov neeg feem coob yuav tsum noj 2.5 khob zaub hauv ib hnub.
Cov zaub mov pheej yig uas tuaj yeem ua haujlwm ntawm kev yoo mov tsis tu ncua suav nrog:
- Carrots.
- Broccoli.
- Txiv lws suav.
- Cauliflower.
- Ntsuab taum.
Cov nplooj ntsuab kuj yog ib qho kev xaiv zoo heev, vim lawv muab ntau cov as-ham thiab fiber ntau. Saib ntxiv cov kev xaiv no rau koj noj:
- Kale.
- spinach.
- Chard.
- Zaub qhwv.
- Collard zaub ntsuab.
- Arugula.
Khoom noj khoom haus txwv rau ib qho kev noj zaub mov tsis sib haum
Muaj qee yam khoom noj uas tsis zoo rau noj raws li ib feem ntawm kev yoo mov tsis tu ncua. Koj yuav tsum txwv cov zaub mov uas muaj calorie ntau thiab muaj cov suab thaj ntau ntxiv, lub plawv tsis zoo saturated rog thiab ntsev.
Maciel hais tias "Lawv yuav tsis ua rau koj tom qab yoo mov, thiab tseem tuaj yeem ua rau koj tshaib plab," Maciel hais. "Lawv kuj muab me me rau tsis muaj cov as-ham."
Txhawm rau kom muaj kev noj qab haus huv tsis tu ncua, txwv cov zaub mov no:
- Khoom txom ncauj chips.
- Pretzels thiab crackers.
Koj yuav tsum zam cov khoom noj uas muaj suab thaj ntxiv. Qab zib uas tuaj hauv cov khoom noj thiab dej qab zib tsis muaj kev noj haus thiab cov khoom qab zib, khoob calories, uas tsis yog qhov koj tab tom nrhiav yog tias koj yoo mov tsis tu ncua, Maciel hais. "Lawv yuav ua rau koj tshaib plab txij thaum qab zib metabolizes super-ceev."
Piv txwv ntawm cov khoom noj qab zib uas koj yuav tsum txwv yog tias koj koom nrog kev yoo mov tsis tu ncua suav nrog:
- ncuav qab zib.
- Khoom qab zib.
- Ncuav mog qab zib.
- Txiv hmab txiv ntoo haus.
- Qab zib heev kas fes thiab tshuaj yej.
- Qab zib cereals nrog me ntsis fiber ntau thiab granola.
Post lub sij hawm: Jun-02-2022