Koj Puas Poob Phaus Nrog Wholemeal Qhob Cij

Video: Koj Puas Poob Phaus Nrog Wholemeal Qhob Cij

Video: Koj Puas Poob Phaus Nrog Wholemeal Qhob Cij
Video: Rice & soybean steamed cake | Qhia ua Ncuav phom | Everything Hmong 2024, Kaum ib hlis
Koj Puas Poob Phaus Nrog Wholemeal Qhob Cij
Koj Puas Poob Phaus Nrog Wholemeal Qhob Cij
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Txog kev noj haus dua! Kev Nyuaj Siab dua! Thaum twg peb nce ntxiv lwm phaus thiab pib ntxhov siab los ntawm nws, thawj qhov peb txiav txim siab poob, txawm tias ua ntej pib noj zaub mov, yog qhob cij.

Puas yog qhob cij tiag tiag kom qab rog? Nws tau tshwm sim rau ntau ntawm peb mus zaum hauv ib lub tsev noj mov thiab ntawm lub rooj tom ntej kom tau txais kev sib txawv cov tais diav, uas tsis yog ib txwm noj ntau thiab muaj kev noj qab haus huv, thiab tsis muaj ncuav. Mov ci tsis yog rau qab! Cov calories nyob hauv ib nrab-tsuas qhov me me ntawm qhob cij wholemeal yog 35 txog 50, nyob ntawm lub ncuav. Tsis yog qhov zoo heev? Nws tau raug pov thawj tias ib hlais cov qhob cij wholemeal muab qhov kev xav zoo ib yam li noj mov ci, piv txwv li. yog tias peb noj ob lub ncuav sib xyaw nrog me ntsis butter peb tuaj yeem txuag peb tus kheej los ntawm kev noj kom ntau ntawm cov calories.

Muaj txawm tias cov zaub mov noj nrog mov ci, tsim los ntawm Israeli kev noj haus ntawm Olga Raz. Nws yog ua raws li qhov tseeb tias kev noj mov ntau ntawm cov khob cij tuaj yeem txo qhov qab los thiab ua rau poob li 20 phaus hauv yim lub lis piam. Qhov kev tshawb xav tom qab noj cov zaub mov no yog tias cov carbohydrates ua hauj lwm kom nce qib serotonin, uas nyeg thiaj li tsis qab los noj mov.

Lub hauv paus ntawm cov zaub mov noj yog qhob cij, txog 12 pob rau cov poj niam thiab nce txog 16 rau cov txiv neej. Raws li Raz hais txog tias qhov no yuav tsum tsis yog lub khob cij dawb, uas yog ntau dua caloric, tab sis tseem grain lossis xim dub. Nws tau taw qhia tias lub khob cij wholemeal muaj qhov glycemic index, uas pab tswj cov ntshav qab zib kom tsawg. nws tsis yog tsuas yog ua kom zaub mov noj nkaus xwb tab sis kuj tseem noj qab haus huv dua thiab.

Cov zaub mov tsis pub noj thaum lub sijhawm noj zaub mov no yog butter, roj qab rog thiab khoom qab zib, tab sis muaj ntau lwm yam uas tau tso cai xws li mustard, txiv laum huab xeeb, hummus, noob hnav tahini, avocado thiab tsis muaj piam thaj. Lwm yam zaub mov uas tau tso cai yog tuna, haus salmon, nqaij qaib thiab qaib cov txwv mis, taum paj thiab cheese tsis tshua muaj rog.

Cov zaub feem ntau yog pub nyob rau hauv cov khoom siv tsis txwv thiab Raz qhia ntxiv rau lawv mus rau txhua qhov chaw noj mov. Txiv hmab txiv ntoo raug tso cai hauv kev sim vim tias lawv muaj suab thaj, uas tuaj yeem cuam tshuam cov ntshav qab zib.

Nrog rau kev muab ntawm cov muab cov mov ci, kev noj cov zaub mov muaj protein ntau kuj tau tso cai: nqaij, nqaij qaib thiab ntses, tab sis peb zaug hauv ib lub lis piam. 3-4 lub qe tauj ib lim tiam tseem raug tso cai.

Zoo, nws hloov tawm tias peb tuaj yeem poob phaus los ntawm kev noj cov qhob cij mov ci tag nrho!

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