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Muaj ntau tus txhais tau tias thiab txoj kev uas pab txhawb nqa kev poob phaus. Los ntawm kev tawm dag zog rau kev pabcuam ntxiv rau cov zaubmov, cov npe tsis muaj hnub xaus li. Thaum feem ntau ntawm peb muaj lub tswv yim pab poob rau hauv peb lub siab, nws zoo li yog qhov yooj yim-hais-tshaj plaws ua rau.
Tab sis tsis tas yuav muaj kev ntxhov siab rau koj tus kheej nrog kev xav ntawm kev noj zaub mov sib tsoo lossis kev ua kom lub zog nruj txhua yam koj yuav tsum tau ua yog muaj kev saib ze rau yam tsis noj thiab yam tsis noj, ua kom ncaj.
txiv hmab txiv ntoo uas zoo rau daim tawv nqaij
Yog tias koj txhob txwm ua kom tawg ob peb phaus, ces koj chav ua noj yog qhov txiav txim siab rau koj qhov kev poob phaus. Tsis meej pem? Koj tau muab txoj kab nyob rau ntawm koj chav ua noj txee ib co khoom xyaw noj qab nyob zoo, pab koj hauv koj qhov kev poob phaus.
Hauv tsab xov xwm no, peb tau sau qee yam zoo tshaj poob phaus cov khoom xyaw uas pom hauv tsev. Nyeem ntxiv kom paub txog daim ntawv teev cov khoom xyaw poob phaus.
1. Qhiav
Touted yog ib qho zoo tshaj plaws hauv chav ua noj poob phaus, qhiav yog thermogenic, uas txhais tau tias cov txuj lom raws li kev noj nce koj lub cev kub, uas hlawv roj sai dua thiab muaj txiaj ntsig. [1] Cov. Paub txog nws cov khoom ua los tiv thaiv, qhiav kuj pab zom cov hnoos qeev, ua kom koj lub cev yooj yim tshem tawm huab cua.
2. Qej
Qej yog lwm cov khoom xyaw uas koj tuaj yeem ntxiv rau koj cov zaub mov yog tias koj xav kom poob phaus thiab tau hais tias muaj cov khoom tiv thaiv kev rog uas pab tiv thaiv kev tsub zuj zuj ntawm cov rog hauv lub cev, yog li tiv thaiv kom yuag. [ob] Cov. Ntxiv rau, kev tshawb fawb tau taw qhia tias kev noj qej txhua hnub tuaj yeem pab daws kev ntxhov siab thiab txo cov tsos mob ntawm kev ntxhov siab.
3. Cov kua txob dub
Cov kua txob dub tsis tshua muaj calorie thiab ntau nyob rau hauv cov vitamins, minerals, zaub mov muaj fiber ntau thiab cov rog zoo, uas txhua yam ua rau cov khoom poob phaus ntawm no cov kub dub. Cov kev tshawb fawb taw qhia tias cov kua txob dub suav nrog piperine, uas ua rau cov metabolism muaj zog, txwv tsis pub cov rog rog sib txawv thiab ua rau lub cev muaj txiaj ntsig zoo dua tuaj - txhua yam muaj txiaj ntsig rau koj qhov kev poob phaus. [3] Cov.
4. Turmeric
Dav siv rau yuav luag txhua yam thiab txhua yam (mob rau pw tsaug zog teeb meem), turmeric muaj calorie tsawg tsawg thiab pab txhawb cov metabolism hauv lub cev thiab tseem ua kom lub cev tiv thaiv kab mob ntawm lub cev. Raws li turmeric muaj pes tsawg calories, nws tuaj yeem siv ua khoom noj qab zib rau txhua yam zaub mov yam tsis muaj kev ntshai ntawm qhov hnyav nce [4] Cov.
5. Cinnamon
Ib qho ntawm cov khoom noj khoom haus zoo tshaj plaws hauv chav ua noj poob phaus yog tsis muaj dua li ntawm cov cinnamon. Sib nrug los ntawm nws lwm yam khoom noj muaj zog, cinnamon pab nrog kom poob phaus sai. Ntxiv cinnamon rau koj cov kas fes thaum sawv ntxov yog qhov yooj yim tshaj plaws rau qhov poob phaus [5] Cov.
6. Cayenne Kua txob
Cayenne kua txob yog qhov tsis muaj calorie. Cov kev tshawb fawb pom tau tias kev noj zaub mov rau lawv xwm yeem yuav pab txhawb kev qab los noj mov thiab pab koj lub cev hlawv ntau calories. Yog li, yog tias koj tab tom nrhiav txoj hauv kev noj qab haus huv los tswj koj qab los noj mov thiab kom poob ceeb thawj, ntxiv cov cayenne kua txob rau koj cov zaub mov [6] Cov.
7. Mustard Noob
Cov noob mustard muaj selenium, ib lub pob zeb hauv av uas paub txog kev ua haujlwm ntawm cov thyroid txoj haujlwm, uas yog pab ua kom yuag poob [7] Cov. Koj tuaj yeem ntxiv cov noob zaub ua rau koj cov tais diav thiab poob rau kev noj qab haus huv.
8. Kab Npauj Laim
Thaum flaxseeds muaj ntau cov txiaj ntsig, cov noob yog paub feem ntau rau lawv cov khoom kom yaj tawm cov rog ntxiv los ntawm lub cev, yog li pab cov hnyav poob. Lub noob lub luag haujlwm hauv kev poob phaus yog los ntawm nws cov khoom noj khoom haus tshwj xeeb thiab cov qauv hauv molecular (fiber, cov roj ntsha tseem ceeb, lignin thiab carbs tsawg) [8] Cov.
yuav ua li cas txhuam koj lub ntsej muag
9. Chia Muaj Noob
Cov noob chia tau ntim nrog tshuaj fiber, uas ua kom koj lub sijhawm ntev dua thiab pab tiv thaiv kev ua kom ntau dhau, thiab vim cov noob no siv sijhawm ntev los zom, thiab lawv lo rau lub sijhawm ntev dua hauv koj lub plab tom qab noj [9] Cov. Tsis tas li, cov noob me me no muaj cov tshuaj fiber ntau, uas ua rau koj qab los noj mov tsawg thiab tiv thaiv kom tsis txhob muaj plab.
10. Noob-Noob
Sesame noob muaj nplua nuj nyob hauv fiber ntau thiab protein, uas pab ua kom koj lub satiated thiab txwv tsis pub muaj kev yoo, uas ua rau muaj txiaj ntsig zoo rau kev poob phaus [10]. Ntxiv rau qhov no, noob hnav noob kuj ua rau ua kom muaj roj ntau hauv lub cev enzymes hauv lub cev, uas pab txo kom hnyav.
11. Mint
Cov calories tsawg thiab ua kom zoo rau kev noj haus muaj fiber ntau hauv mint nplooj ua lub luag haujlwm tseem ceeb hauv kev tswj cov kev poob phaus. Cov kev tshawb fawb taw qhia tias kev noj cov nplooj mint tuaj yeem pab koj kom muaj txiaj ntsig zoo rau lub cev hnyav vim cov tshuaj ntsuab tsis muaj calories, txhawb lub cev metabolism, thiab txhawb kev zom zaub mov. [kaum ib] Cov.
12. raum taum (Rajma)
Ib qho khoom noj uas nrov tau siv hauv Indian cuisine, rajma / raum taum yog nplua nuj nyob hauv cov protein, fiber thiab cov khoom noj muaj txiaj ntsig, thiab nws txoj kev noj yuav pab koj poob phaus, kev tshawb fawb taw qhia. Txawm li cas los xij, nco ntsoov tias koj yuav tsum tsis txhob ntxiv cov roj ntau / ntsev / ntxiv [12] Cov.
13. Cov txiv qaub
Lentils yog qhov zoo ntawm cov khoom siv cog ntoo thiab fiber ntau. Kev siv cov lentils tuaj yeem pab tsim kev lom zem ntau dua thiab tuaj yeem pab nrog qhov hnyav poob.
yog qab zib kua txiv cua sov los yog txias
14. Kua Cider Vinegar
Muaj ntau yam txiaj ntsig zoo rau kev noj qab haus huv xws li txo qis ntshav qab zib, tswj cov tshuaj insulin, txhim kho metabolism thiab kho pob txuv, txiv ntoo cider vinegar tseem muaj lub peev xwm los txo cov rog lub cev. [13] Cov. Kua cider vinegar muaj acetic acid, uas tuaj yeem pab kom poob phaus thaum cov kua qaub zom cov zaub mov kom zoo thiab tiv thaiv koj cov ntshav los ntawm kev nqus cov rog ntau, yog li pab poob phaus.
15. Txiv Roj Roj
Txiv roj roj muaj cov roj nyeem uas muaj roj zoo uas txhawb nqa kev xav zoo nkaus. Cov rog kom zoo pab kom satiety thiab pab nqus cov vitamins-rog soluble, uas tuaj yeem pab kev pab kom yuag.
16. Txiv maj phaub roj
Cov kev tshawb fawb taw qhia tias, rau kev poob phaus, ntxiv cov txiv maj phaub roj txiv yog suav tias yog qhov zoo tshaj plaws vim tias nws tsis muaj cov rog cov rog, uas ua rau nce qib hauv cov roj (cholesterol) thiab ua lub luag haujlwm hnyav. [14] Cov. Raws li qee cov roj fatty acids hauv cov txiv maj phaub roj tuaj yeem txo qhov qab los noj mov thiab nce cov rog rog, nws kuj yuav pab koj poob phaus.
17. Carrot
Carrots tsis muaj calories ntau tab sis tseem muaj zaub mov zoo, ua rau lawv lub cev yuag poob [kaum tsib] Cov. Ntxiv cov kua zaub ntug hauv paus rau koj cov zaub mov noj txhua hnub tuaj yeem yog ib txoj hauv kev ua kom poob plab rog, kev tshawb fawb pom zoo.
Qee cov khoom siv ntxiv hauv chav ua noj, tshuaj ntsuab, veggies thiab cov txuj ci uas tuaj yeem pab cov neeg yuag hnyav yog raws li hauv qab no.
Cov zaub mov no yog ib qho raws caij nyoog, tsis dhau nrov hauv chav ua noj Indian lossis zaub / txiv hmab txiv ntoo:
yuav ua li cas tig koj daim di ncauj liab
18. Greek yoghurt : Kev tshawb fawb pom tau tias cov pluas noj zaub mov ntau hauv calcium zoo li yoghurt tau txais txiaj ntsig ntau dua cov rog dua li cov tshuaj calcium pab ib leeg.
19. Cov noob taub dag : Cov noob taub dag yog qhov zoo ntawm cov protein thiab fiber ntau uas yog qhov tseem ceeb ua rau kom poob phaus. Cov no ua rau cov khoom noj txom ncauj zoo rau lub cev.
20. Chickpeas : Cov no yog qhov muaj fiber ntau thiab protein ntau. Ntxiv cov chickpeas rau koj cov zaub nyoos yuav ua rau lub plab ua rog cov zaub mov.
21. Nplooj zaub ntsuab : Cov nplooj zaub ntsuab xws li kale, spinach, collards, swiss chards yog qhov zoo tshaj rau cov zaub mov poob phaus vim lawv poob qis hauv cov calories thiab carbohydrates thiab muaj cov fiber ntau.
22. Cov zaub fibrous : Zaub cob pob xws li zaub cob pob, zaub paj, zaub qhwv, thiab zaub txho ntoo muaj cov tshuaj fiber ntau thiab zoo li muaj roj ntau txaus ntseeg thiab zoo rau poob phaus.
23. Hau qos yaj ywm : Cov kws qhia noj haus tau qhia tias kev noj cov qos yaj ywm hau siav yog ib txoj hauv kev zoo tshaj los sau koj lub plab yam tsis tas yuav txhawj xeeb txog kev hnyav.
24. Avocado : Avocados muaj carbs tsawg thiab muaj txiaj ntsig zoo ntawm fiber ntau, nrog rau ib qho twg tsuas muaj 9 grams carbs, 7 cov uas los ntawm cov tshuaj fiber thiab yog qhov ua kom yuag poob 'tau'.
yuav ua li cas kom tshem tau ntawm phua xaus thiab frizzy plaub hau
Ntau ntawm chav ua noj poob phaus cov khoom xyaw hauv qab no:
25. Cov txiv kab ntxwv qaub : Noj ib nrab txiv kab ntxwv qaub li ib nrab teev ua ntej qee koj cov zaub mov noj txhua hnub tuaj yeem pab koj lub siab ntau dua thiab noj tsawg dua cov calories, yog li pab txhawb lub cev poob phaus.
26. Tsev cheese (Paneer) : Kev noj zaub mov rau cov nqaij ntshiv, xws li cov tsev me me, yog ib txoj hauv kev zoo tshaj kom tau txais protein ntau tsis tas yuav ua kom yuag ntxiv rau qhov hnyav.
27: Cov txiv laum huab xeeb : Thaum noj ntau tshaj ntawm cov txiv laum huab xeeb tuaj yeem ua rau koj qhov hnyav, cov txiv laum huab xeeb muaj cov rog zoo, cov vitamins thiab cov zaub mov muaj tsawg, thiab muaj cov carbohydrates tsawg, uas ua rau nws yog ib qho zoo kawg nkaus rau kev poob phaus.
28. Balsamic vinegar : Cov kua qaub no yog muaj calorie tsawg tsawg thaum piv rau lwm cov ntaub qhwv nyias. Teeb cov khoom noj no rau hauv koj cov zaub mov yuav pab kom koj tsis txhob xaiv lwm yam khoom noj uas muaj calorie.
29. Looj Ceeb : Cov txiv ntoo thiab noob yog qhov tseem ceeb ntawm qhov kev poob phaus. Cashews tshwj xeeb yog ib qho muaj txiaj ntsig zoo rau kev poob phaus vim lawv muaj nplua nuj hauv fiber, protein, thiab lwm yam as-ham.
30. Gram hmoov nplej (Sattu) : Sattu lossis Gram hmoov yog ib qho muaj koob npe nyob rau hauv ntau cov tais diav Indian thiab tuaj yeem pab cov neeg poob phaus vim nws muaj protein ntau thiab fiber ntau thiab tseem tuaj yeem pab koj poob phaus los ntawm kev txhim kho cov metabolism thiab txo cov tsam plab.
Ntawm Daim Ntawv Kawg…
Hauv cov lus yooj yooj yim, yog tias koj xav tau hom phiaj koj lub caj dab qaib ntxhw, ces koj yuav tsum tau soj ntsuam koj cov zaub mov cwj pwm. Yog li, koj cov zaub mov noj yuav tsum suav nrog qhov sib npaug ntawm cov zaub mov muaj roj-kom tsawg rau cov txiaj ntsig zoo dua. Thov nco ntsoov tias cov tshuaj ntsuab, cov txuj lom thiab lwm cov khoom xyaw hauv chav ua noj tau hais txog muaj cov khoom hnyav poob. Tsuas noj lawv yuav tsis pab kom koj poob phaus zoo. Nws yog ib qho tseem ceeb kom muaj lub cev noj qab haus huv, pw tsaug zog tsis tu ncua thiab tsawg kawg 30 feeb ntawm kev tawm dag zog txhua hnub.
