Cov ntshav siab yog qhov teeb meem txaus ntshai, vim nws muaj qee cov tsos mob, tab sis tib neeg yuav raug rau cov kab mob plawv lossis mob stroke. Coob leej muaj mob siab thiab tsis paub txog nws. Txawm li cas los xij, ntshav siab tuaj yeem soj ntsuam los ntawm kev hloov pauv kev noj haus thiab kev ua neej, yog li nws tsis tas yuav muaj kev cia siab rau kev kuaj mob no.
Ua ntej koj yuav tsum nco ntsoov txoj cai loj - zam cov piam thaj thiab ntsev. Hmoov tsis zoo, ob lub suab nrov no tshaj plaws yog cov ntsiab lus tseem ceeb ntawm kev kub siab. Nws tsis yog hais txog qhov koj xav tau kom tag Anandon qab zib thiab ntsev, koj tsuas yog xav tau txwv lawv siv.
Raws li txoj cai, tus neeg noj qab nyob zoo yuav tsum tsis txhob haus ntau tshaj 2,300 mg sodium ib hnub. Raws li rau qab zib, lub cev xav tau nws, tab sis feem ntau ntawm cov piam thaj yuav tsum los ntawm tag nrho cov txiv hmab txiv ntoo, thiab tsis yog khaub noom lossis kua txiv. Cov American Cardiology tsom kwm kev siv cov piam thaj txhua hnub hauv daim ntawv ntshiab tsis muaj ntau tshaj 37.5 g (9 teaspoons) rau cov poj niam.
Cov khoom lag luam nrog cov ntsev siab uas yuav tsum tau zam
1 cov kaus poom hauv taum
Nyob kas poom zaub, tshwj xeeb tshaj yog taum, muaj ntau npaum li ntsev, raws li nws tau siv los txuas lub txee lub neej. Nyob rau tib lub sijhawm, cov taum koj yuav nyob rau hauv kev sib xyaw thiab npaj tau rau koj tus kheej, muaj txiaj ntsig zoo vim muaj protein, fiber ntau thiab cov tshuaj tiv thaiv kab mob.
Ntxiv taum rau cov khoom noj muaj peev xwm pab tswj kom muaj ntshav qab nyob ruaj ntseg. Thiab yog tias koj yuav tsum tau noj cov ntses av, koj tuaj yeem tshem tawm txog 41% ntawm cov ntsev nyob hauv lawv, yaug lawv ntawm colander ua ntej ua noj.
2 Npaj So Soup
Coob leej kuj yuav poob siab los ntawm kev kawm ntau npaum li cas sodium muaj nyob rau hauv feem ntau ntau yam ntawm cov kua zaub tiav (hauv cov tsev txhab nyiaj lossis hauv pob khoom). Nws pab txhawm rau zais cov noodles thiab zaub, uas tau npaj tau ntev dhau los, thiab tseem yuav khaws cia rau lub sijhawm ntev dua.
Ntsev hauv cov kua zaub hauv cov kua zaub tseem pom zoo thaum ua noj thiab pov ib feem ntawm cov dej. Yog li ntawd, nyob rau hauv txhua rooj plaub, koj yuav tsum tau nyeem cov lus sib xyaw ntawm cov kua zaub ntawm daim paib ua ntej yuav khoom. Muaj cov kaus poom kua zaub uas tau sau npe tias yog "nrog cov ntsiab lus sodium tsawg" lossis "tsawg ntsev".
3 Cov kaus poom
Muaj tseeb txhua tus neeg pom tias ntau npaum li cas saj ntawm lub tsev txiv lws suav yog qhov txawv ntawm cov uas koj yuav hauv lub khw.
Qhov no yog vim qhov tseeb hais tias txiv lws suav zus ntawm ib qho kev lag luam nplai feem ntau tau hloov kho kom lawv muaj zog thiab tsis ua rau lub sijhawm khaws khoom, kev xa khoom.
Vim li cas thiaj li yuav xav tau cov sodium loj heev kom koj txiv lws suav los ntawm cov tuaj yeem, Ketchup thiab nplej zom tau qab ntxiag.
4 ntim thiab cov nqaij ua tiav
Ntim cov nqaij, suav nrog cov dev kub, nqaij npuas kib, hnyuv ntxwm thiab txiav, kuj yuav tsum tau ntsev rau kom ntev dua. Yog li, xws li cov khoom lag luam yog hloov nrog ntsev thiab cov tshuaj txuag.
Cov nqaij liab tau suav tias yog qhov txaus ntshai dua li dawb, tab sis txawm nyob hauv ib pob qaib thiab qaib ntxhw muaj ntau sodium. Nws yog qhov zoo dua los yuav cov nqaij muaj cai ntawm tus neeg tua tsiaj kom tau txais cov khoom tshiab uas tsis yog impregnated nyob rau hauv lub gigantic chamber nrog dej hiav txwv.
5 lub tais diav
Puas muaj leej twg paub tias cov zaub mov khov tuaj yeem siav ib xyoos ua ntej lawv yuav nws. Nws siv cov ntsev ntau kom paub tseeb tias cov zaub mov yuav yog "zoo li tshiab" los ntawm lub sijhawm tau npaj.
Cov khoom qab zib cov khoom noj qab zib uas yuav tsum tau zam
6 NOJ NIAM
Yog lawm, txhua tus paub tias khoom qab zib yog tsis muaj dab tsi tab sis qab zib thiab cov calories ntxiv, tab sis leej twg tsis kam ua lawv kiag li.
Txhawm rau tswj cov kub siab lossis tsuas yog nyob lub neej muaj txiaj ntsig zoo, nws tsim nyog nyiam rau ntuj qab zib muaj nyob hauv cov txiv ntoo tshiab. Qhov zoo tshaj plaws kev xaiv yog txiv tsawb vim yog cov ntsiab lus poov tshuaj muaj peev xwm hloov ntshav siab. Thiab yog tias lub qab zib xav tau tsis-hmo ntuj, nws yuav zoo dua rau noj ib daim ntawm cov xim kask chocolate dub.
7 haus dej haus cawv
Tsuas yog ib qho sib kis lub raj mis ib hnub yog txaus kom tau tshaj qhov pom zoo txhua hnub ntawm cov suab thaj ntxiv.
Thiab txawm tias caffeac ntau lawm nce lub zog, qhov kev lom zem no yog qhov dhau los ua qhov tsis zoo tom qab kev tsis paub qab.
Nws yog qhov zoo dua kom tau caffeine los ntawm cov tshuaj yej qab zib me ntsis lossis kas fes. Yog tias koj tsuas xav ua kom koj tus kheej rov qab ua haujlwm tshiab, koj tuaj yeem sim cov dej roj hmab nrog ntxiv ntawm cov kua txiv hmab txiv ntoo lossis mint twigs.
8 ci
Los ntawm cov ncuav qab zib, ncuav qab zib, donuts thiab lwm yam goodies, yuav yog qhov nyuaj tsis kam, tab sis lawv tsuas yog pom zoo nrog qab zib thiab cov rog. Txawm li cas los xij, koj tseem tuaj yeem txaus siab rau cov ncuav qab zib nyob rau hauv cov kev ntsuas me me.
Thaum koj noj ntawm lub tsev, nws muaj nqis rau ib qho qab zib. Thiab thaum koj ua mov noj hauv tsev koj tus kheej, koj tuaj yeem siv cov tshuaj zib zib, xws li Apple puree, hnub lossis stevia. Lwm cov piam thaj muaj txiaj ntsig hloov yog Maple phoov, zib ntab thiab txiv maj phaub qab zib. Lawv nyob hauv qab Glycemic nplai, thiab tseem muab lub cev nrog cov tshuaj tiv thaiv tseem ceeb, electrolytes thiab cov as-ham.
