Ua kom tiav thiab tswj qhov hnyav zoo tagnrho yuav tsum tau noj zaub mov kom zoo.
Lub kaw lus yuav tsum tsim nyog rau tus neeg ua haujlwm, hnub nyoog thiab lwm yam kev noj qab haus huv uas suav nrog.
Qee tus yuav xav tias kev nce phaus yog ib qho yooj yim heev, tab sis muaj qee cov neeg uas raug kev txom nyem los ntawm qhov hnyav los yog tsis muaj qhov hnyav, thiab rau lawv qhov hnyav yog qhov teeb meem loj.
Kuv yuav ua li cas nce kuv qhov hnyav hauv lub nplhaib?
Fenugreek yog ib qho ntawm cov legumes pom nyob rau hauv yuav luag txhua lub tsev, thiab nws kuj yog ib qho ntawm cov tshuaj siv ntau tshaj plaws rau qhov hnyav nce.
Dhau li pab kom hnyav, nws muaj ntau yam txiaj ntsig, xws li:
- Kho cov qib qab zib hauv cov ntshav, vim nws ua haujlwm kom txo qis kev nqus cov suab thaj, uas pab tswj cov tshuaj insulin secretion.
- Txo cov roj (cholesterol) phem hauv cov ntshav, vim tias nws muaj ntau cov suab thaj uas tsis yog hmoov txhuv nplej siab uas ua rau rov qab nqus cov kua tsib ntsev dua.
- Tswj kev ua haujlwm ntawm lub plab zom mov thiab ua kom lub plab zom mov, vim nws muaj ntau cov as-ham xws li hlau thiab potassium.
Nws kuj tseem muaj vitamin C thiab A. - Hauv xyoo 2011, phau ntawv xov xwm "Phytotherapy Research" tau luam tawm tias noj ib khob ntawm fenugreek ib nrab teev ua ntej zaub mov yuav pab koj kom tsis txhob mob plab.
Koj tuaj yeem siv lub nplhaib kom nce qhov hnyav hauv ib lub lis piam hauv ntau txoj hauv kev, suav nrog:
- Noj ib khob ntawm fenugreek decoction sweetened nrog dawb zib mu peb zaug ib hnub twg.
- Ntxiv peb teaspoons ntawm fenugreek roj rau ib tablespoon ntawm zib mu nyob rau hauv ib khob dej thiab haus nws ob zaug ib hnub twg.
- Ntxiv ib diav ntawm av fenugreek noob thiab ib spoonful ntawm dub zib mu rau ib khob ntawm boiling dej thiab haus nws ob zaug ib hnub twg.
- Ntxiv ib tablespoon ntawm av fenugreek rau ib khob ntawm mis nyuj sov, nyiam dua thaum yav tsaus ntuj.
- Ntxiv ntsuab fenugreek nroj tsuag rau zaub mov thiab zaub xam lav.
Kuv yuav ua li cas nce kuv qhov hnyav nrog cov hnub?
Cov hnub yog ib qho khoom noj zoo tshaj plaws uas pab kom nce qhov hnyav, vim tias lawv muaj cov suab thaj thiab calorie ntau ntau. 100 grams ntawm cov hnub muab rau koj txog 280 calories.
- Cov hnub yog ib qho yooj yim rau zom thiab muaj txiaj ntsig sai rau lub cev, lawv yog cov tshuaj tonic thiab pab kho mob ntshav qab zib.
- Cov txiv hmab txiv ntoo muaj cov txiaj ntsig zoo ntawm cov poov tshuaj, magnesium, hlau, zinc, sodium thiab phosphorous.
- Cov hnub tseem muaj ntau cov vitamins xws li vitamin A, D, B6, C, thiab K.
- Nws kuj muaj folic acid, ib daim ntawv ntawm cov vitamin B uas kho anemia.
Muaj ntau txoj hauv kev siv hnub rau qhov hnyav nce, qhov zoo tshaj plaws ntawm cov no yog:
- Noj xya hnub ntawm lub plab khoob ntawm ib hnub.
- Sib tov hnub nrog ib khob mis nyuj sov thiab haus nws txhua hnub.
- Siv cov hnub ua khoom qab zib los yog cov khoom ci.
Kuv yuav nce qhov hnyav li cas hauv txoj kev noj qab haus huv?
Txhawm rau nce qhov hnyav, koj yuav tsum ua ntej kom paub tseeb tias tsis muaj teeb meem kev noj qab haus huv uas cuam tshuam rau qhov hnyav lossis ua rau poob phaus.
Yog li tsis txhob yig mus ntsib kws kho mob yog tias koj tab tom muaj kev poob phaus tas li.
Thiab yog tias cov ntawv ceeb toom kev noj qab haus huv zoo, peb tsuas yog yuav tsum tau hloov cov qauv kev noj haus txhua hnub, thiab koj tuaj yeem siv cov ntsiab lus no:
- Ntau tus kws paub txog khoom noj khoom haus pom zoo tias yuav tsum noj tsib lossis rau rau pluas noj tseem ceeb hauv ib hnub, yog tias cov pluas noj yog lub teeb thiab muaj zog hauv cov as-ham.
- Noj cov kua txiv tshiab thiab nyob deb ntawm cov ntim khoom.
Tsom ntsoov rau cov txiv hmab txiv ntoo uas muaj calorie ntau xws li txiv tsawb, txiv nkhaus taw thiab avocados.
Koj tuaj yeem ntxiv mis nyuj thiab dawb zib mu rau smoothies. - Tsis txhob yig tau noj khoom txom ncauj ua ntej pw, vim tias koj lub cev xav tau qee lub zog thaum pw tsaug zog kom ua tiav qee cov txheej txheem tseem ceeb los ua kom lub cev rov zoo dua.
- Kev tawm dag zog yog qhov tseem ceeb kom ua tiav qhov hnyav zoo tagnrho.
Kev tawm dag zog tswj kev qab los noj mov thiab pab kom koj tau txais daim duab zoo.
Kuv yuav ua li cas kom hnyav sai?
Muaj qee cov khoom noj uas muaj calorie ntau ntau uas tuaj yeem ntxiv tsis tu ncua rau koj cov khoom noj txhua hnub:
- Cov txiv ntoo Txhua 100 grams ntawm txiv ntoo muaj txog 500: 600 calories.
- Peanut butter los yog almond butter.
Ib tablespoon ntawm no butter yuav muab rau koj 100 calories. - Cov txiv hmab txiv ntoo qhuav, tsis zoo li qee tus neeg xav, muaj cov vitamins, minerals thiab calorie ntau ntau.
- Starchy zaub xws li qos yaj ywm, yams, artichokes, pob kws, parsnips thiab squash.
- Cov kua nplaum thiab cov cheese uas muaj roj ntau yog cov nplua nuj ntawm cov protein, thiab txhua 100 grams muaj txog 300 calories.
- Dawb thiab basmati mov, qhov nruab nrab cov ntsiab lus ntawm 100 grams ntawm mov yog li ntawm 350: 450 calories.
- Ntxiv ib tablespoon ntawm mayonnaise rau koj cov zaub mov, Ib tablespoon ntawm mayonnaise muaj kwv yees li 100 calories.
- Flax thiab chia noob muaj txog 100 calories ib 500 grams.
Kuv yuav hnyav li cas hauv ib hlis?
Tseem muaj ib pab pawg ntawm cov tshuaj ntsuab uas pab qhib lub qab los noj mov thiab nce qhov hnyav, suav nrog:
- mint
Mint activates cov qog ua kua qaub thiab digestive enzymes, uas pab txhim kho kev txav ntawm lub plab zom mov.
Mint nplooj muaj calcium, phosphorus, vitamins E, C, thiab D, thiab ib qho me me ntawm cov vitamin B, uas ua rau mint yog ib qho tshuaj zoo tshaj plaws uas txhawb kev ua haujlwm ntawm lub cev. - saffron
Uas yog tus cwj pwm los ntawm nws lub peev xwm los tawm tsam insomnia thiab kev nyuaj siab.
Ntxiv nrog rau qhov muaj txiaj ntsig zoo ntawm cov khoom noj thiab cov vitamins,
Nws yog ib qho zoo ntawm antioxidants thiab txhawb kev noj qab haus huv ntawm daim tawv nqaij thiab plaub hau.
Yog li ib txwm sim ntxiv ib pinch ntawm saffron rau koj cov zaub mov. - chamomile
Uas tau muab cais ua ib qho ntawm cov tshuaj tua kab mob zoo tshaj plaws.
Nco ntsoov noj 3 mus rau 4 khob ntawm chamomile broth txhua hnub.
Chamomile kuj yog ib qho chaw nplua nuj ntawm antioxidants, vim nws soothes plab thiab tswj cov ntshav qab zib. - thyme
Thyme yog ib qho ntawm cov tshuaj zoo tshaj plaws siv los tshem tawm cov teeb meem digestive thiab cab.
Txhua 100 grams ntawm thyme muaj 400 mg ntawm calcium, 20 mg ntawm hlau thiab txog 160 mg ntawm vitamin C.
Kuv yuav nce 10 kilos li cas?
Nov yog cov npe ntawm qee cov khoom noj thiab dej haus uas muaj calorie ntau ntau.
| Lub npe | Lub npe | Tus nqi yog nyob rau hauv grams | Calories | Cov protein | Cov rog |
| Dawb qab zib | qab zib dawb | 100 | 380 | 0 | 0 |
| Nestle qab zib condensed mis nyuj | Nestle sweetened condensed mis nyuj | 100 | 325 | 55 | 10 |
| Nutella | Nutella chocolate | 100 | 520 | 10 | 17 |
| Cov mis nyuj tag nrho | Cov kua mis qhuav qhuav | 100 | 490 | 26 | 18 |
| Galaxy Chocolate Smooth tsaus | Tsaus thiab du Galaxy chocolate | 100 | 520 | 5 | 33 |
| Mcvities Digestive - Tsaus Chocolate Biscuits | Mcvities digestive biscuit nrog tsaus chocolate | 100 | 495 | 6 | 24 |
| Oreo Milkshake | Oreo milkshake | 100 | 700 | 14 | 35 |
| Nescafe 3 hauv 1 | Nescafe 3 * 1 | 100 | 460 | 1 | 13 |
| Zib ntab | Dawb zib ntab | 100 | 400 | 3 | 0 |
| Zes | tus dub Honey | 100 | 280 | 0 | 0 |
| Cocoa hmoov | Raw cocoa hmoov | 100 | 220 | 20 | 14 |
| Kas fes Creamer | Creamer kas fes whitener | 100 | 545 | 4 | 35 |
| Qos Yajyaj Chips | Cov chips | 100 | 540 | 6 | 38 |
| Croissant | croissants | 100 | 400 | 8 | 21 |
Kuv yuav hnyav li cas thaum kuv mob ntshav qab zib?
Qee cov neeg mob ntshav qab zib yuav muaj teeb meem poob phaus, thiab feem ntau ua rau nyuaj dua los ntawm kev tsis tuaj yeem noj qee yam zaub mov.
Tab sis nws tsis yog tsis yooj yim sua thiab koj tuaj yeem nce qhov hnyav ntxiv los ntawm kaum kauj ruam uas pom zoo los ntawm ntau tus kws noj zaub mov.
- Xa mus rau tus kws kho mob uas tuaj koom kom paub seb qhov ua rau poob phaus, yog tias cov tsos mob ntawm thinness pib tshwm tom qab ntshav qab zib.
- Ua cov kev tawm dag zog uas koj tus kws kho mob pom zoo tsis tu ncua txhua hnub.
- Faib cov pluas noj txhua hnub rau 6 pluas noj tseem ceeb, kom koj noj khoom txom ncauj txhua 3 teev.
- Nco ntsoov tias koj noj cov protein ntau txaus kom koj cov leeg muaj zog.
- Cia siab rau tej yam ntuj tso roj xws li txiv roj roj thiab roj sunflower.
- Tsis txhob noj cov nqaij rog thiab noj ntses ntau dua li ntses salmon thiab sardines.
- Noj cov carbohydrates uas muaj suab thaj tsawg.
- Haus dej tshiab los yog kua txiv hmab txiv ntoo ib teev ua ntej lossis tom qab noj mov.
- Nco ntsoov haus dej tsawg kawg 8 khob dej txhua hnub.
- Yog tias koj nyiam tshuaj yej thiab kas fes, ceev faj tsis txhob haus ntau tshaj 3 khob thiab tsis muaj suab thaj.
Yog tias koj nce qhov hnyav nrog kev nyuaj, tsuas yog txuas ntxiv ntawm kev noj zaub mov kom raug, thiab nrog kev ua siab ntev me ntsis, koj yuav mus txog koj lub hom phiaj.
