Lawv muaj ntau tshaj li 20 grams suab thaj: 20 npaj txhij txog cov khoom

Tej zaum koj cia li tsis xav tias koj yuav tsum nyeem cov khoom xyaw rau hauv lub ntim - cov khoom nkawd heev txawm thiab hais tias nws yuav yog qab zib, nws yog ib qhov nyuaj txawm mus twv. Piv txwv li, meatballs, cov nplej zom ntses, kua mis nyuj - yog nws muaj peev xwm yuav qab zib xwb? Alas, yog. Tej zaum txawm seemingly innocuous khoom no muaj cov qab zib hmoov, tej zaum muaj ntau tshaj nees nkaum grams! Yog hais tias koj xav los lo rau ib tug noj qab nyob zoo noj cov zaub mov, koj yuav tsum tsis txhob tej khoom.

Tag nrho cov grain muffins

Yog li koj twb txiav txim siab los muab ci qhob noom xim kasfes. Tag nrho cov grain muffins los yog ncuav qab zib zoo li yuav ib tug noj qab nyob zoo tshuaj, tab sis nyob rau hauv qhov tseeb nws yog ib yam nkaus thiab txaus ntshai xaiv. Lub cupcakes yog ceeb ib tug ntau ntawm cov piam thaj, tej thaum mus txog rau plaub caug grams ib qho. Raws li ib tug tshwm sim zuj zus thiab calorie cov ntsiab lus. Nco ntsoov nyeem cov muaj pes tsawg leeg ntawm kis koj noj.

dej haus

Iced kas fes yuav zoo li txawm - nws yog ib frozen dej thiab kas fes, huh? Ua ntej koj yuav txiav txim siab mus haus dej haus qho, xav txog qhov qab zib cov ntsiab lus ntawm tej dej qab zib! Qhov no xaiv xwb zoo nkaus li txawm - nyob rau hauv lub khob yuav ua tau nees nkaum grams ntawm qab zib. Nyob rau hauv nrog flavorings tau tsis zoo calorie foob pob, uas yuav tsum tau zam.

protein smoothies

Yog hais tias koj gym muaj ib tug bar nrog noj qab nyob zoo dej qab zib, nws yuav ua tau thiab smoothies. Thaum koj tau ua tiav koj lub hwj chim los yog cardio, tej zaum koj yuav xav kom kho koj tus kheej rau ib yam dab tsi. Protein smoothies zoo li ib tug lub tswv yim zoo - ib tug protein yuav tsum tau rau cov leeg txoj kev loj hlob. Nyob rau hauv qhov tseeb, nyob rau hauv ntau yam ntawm cov dej qab zib ntau heev qab zib. Nyob rau hauv ib feem me me yuav ua tau yuav luag tsib caug grams! Part ntawm lub qab zib nyob rau hauv ib tug tej yam ntuj tso txoj kev ntog mus rau hauv ib tug smoothie, tiam sis feem ntau muaj yog tseem ntxiv flavoring los yog kua txiv. Nws yog zoo dua yuav ua rau koj tus kheej smoothies.

chocolate cov mis nyuj

Cov qhob noom xim kasfes mis nyuj ib tug ntau ntawm carbohydrates thiab protein, uas ua rau nws ib tug zoo xaiv rau ib tug noj mov tom qab kev kawm, tiam sis yog ib tug ntau ntawm cov piam thaj. Cov khoom siv mis nyuj uas muaj lactose, nyob rau hauv tas li ntawd mus rau lub mis nyuj ntxiv sweeteners thiab qhob noom xim kasfes flavoring. Yog hais tias koj tseem tsis tau dhau heev lawm loads, cov calories kom tshaj yuav ua tau txaus ntshai rau koj. Sim haus skimmed mis nyuj thiab noj tsaus qhob noom xim kasfes, thiaj li tsis raug kev txom nyem los ntawm cravings rau cov khoom qab zib.

flavored yogurt

Lub kefir muaj ntau pab tau tus kab mob no rau digestion. Qhov loj tshaj plaws - xaiv unscented version. Txiv hmab txiv ntoo ntau ntau yam tej zaum yuav zoo li appetizing, tab sis muaj yog ntxiv qab zib. Nyob rau hauv ib co embodiments, tej zaum nws yuav mus txog nees nkaum grams ntawm qab zib rau ib qho. Koj muaj peev xwm haus dej haus dawb yogurt, ntxiv mus rau lub frozen txiv hmab txiv ntoo los yog jam.

zog dej qab zib

Koj yuav tsis yog nrhiav tau xws li dej haus pab tau, tab sis lawv zoo li txawm txaus. Nco ntsoov hais tias lub zog dej qab zib muaj loj nyiaj ntawm qab zib, nyob rau hauv tas li ntawd, muaj kuj yog ib tug ntau ntawm caffeine. Nyob rau hauv ib feem - nees nkaum xya grams qab zib, nws yog zoo li rau qab zib donuts.

maple phoov

Cov khoom no yog tag nrho ntawm cov khoom qab zib, tab sis nws yog tsis zoo li koj paub hais tias organic yuav ua tau txawm zuj zus tshaj qhov dag variant uas muaj tsw. Cia li ob yeem ntawm phoov - peb caug grams ntawm qab zib. Lub tsuas kom zoo dua ntawm cov khoom no yog hais tias lub saj ntawm cov organic phoov yog ntau npaum li cas feeb meej, uas txhais tau tias koj yuav siv qhov tsawg kawg nkaus npaum li cas.

barbecue ntses

Thaum roj noj los ntsuas ib feem tsis yooj yim. Thaum lub sij hawm tom qab koj txiav txim kom ib tug spare tav nrog barbecue ntses, nco ntsoov tias txawm ob yeem muaj kaum ib grams ntawm qab zib. Lub tais yog tsis yog cia li muaj ob dia, yog li no kev xaiv muaj tiag ua mob rau koj.

soob ntses

Txiv lws suav yog ib qho zoo heev qhov chaw ntawm antioxidants, vitamins A thiab C. Qhov no yog pab tau nrog soob ntses? Tsis yeej ib txwm. Cov ntses tej zaum yuav tsis ntau heev ntsev, tab sis theem ntawm sweeteners. Yuav nyeem cov khoom xyaw kom zoo zoo.

kaus poom txiv hmab txiv ntoo

Nyob rau hauv txiv hmab txiv ntoo muaj fructose - nws yog heev pab tau thaum uas koj xav tau zog. Ua ntej kev kawm koj yuav noj apples, thiab tom qab - tsawb. Txawm li cas los, cov kaus poom txiv hmab txiv ntoo muaj tsis muaj nuj nqis nyob rau tag nrho - lawv siav nyob rau hauv ib tug qab zib phoov, uas ua rau lub cev tsuas raug mob.

Soymilk

Nyob rau hauv nyuj cov kua mis qab zib tam sim no vim lactose thiab mis nyuj haus flavors nyob rau hauv lwm txoj kev nws yog feem ntau ntxiv thaum lub sij hawm siv thiab ua. Cov qhob noom xim kasfes kua mis - kaum cuaj grams ntawm hmoov qab zib rau ib qho. Qhov no yog heev phem - tsuas xaiv cov kev xaiv uas tsis muaj suab thaj los yog nrog ib tug tsawg heev npaum li cas.

ice tshuaj yej

Yog hais tias koj nqhis dej, iced tshuaj yej tej zaum yuav zoo li heev ib txwm ua li no. Nws cia li dej, tshuaj yej nplooj thiab ib tug hlais cov txiv qaub, nws mas, txoj cai? Nyob rau hauv qhov tseeb, yog koj xav tau pab antioxidants los ntawm cov tshuaj yej, noj haus hauv tsev. Shoplifter iced tshuaj yej tej zaum yuav muaj ntau tshaj plaub caug grams ntawm qab zib rau ib lub taub mis.

kaus poom kua zaub

Tej zaum koj twb paub tias nyob rau hauv lub semi-tiav lawm cov khoom yuav ua tau ib tug ntau ntawm ntsev, tab sis yog tsis zoo li mus tau hnov hais tias qab zib muaj heev npaum li cas. Ib qho yuav pab dab tsi rau ob peb kaum tawm grams, tsis txhob coj koj lub cev mus rau ib tug tshwj xeeb kev pab.

Pab frozen khoom noj

Thaum koj tsis muaj lub sij hawm, siv cov frozen semi-tiav lawm cov khoom yuav ua tau ib tug zoo xaiv, tshwj xeeb tshaj yog yog hais tias tus zaub mov rau nkawd yuav tsum pab tau. Cuaj kaum, koj yuav tsum ua tib zoo nyeem cov ntawv. Ib txhia cov tais diav yuav ua tau ib tug lossis loj npaum li cas ntawm qab zib, ntau npaum li cas tshaj ib tug pab tau protein rau lub cev.

Muaj roj tsawg yogurt

Lub yoghurt yog lawm tam sim no qab zib, tab sis koj yuav tsum nyeem cov ntim kom zoo zoo. Nyob rau hauv lub tsawg-roj ntau ntau yam yuav ua tau ib tug lossis loj npaum li cas ntawm qab zib. Koj puas xav tias qhov no tsuas yog siv rau txiv hmab txiv ntoo ntau ntau yam? Tsis pab tau variants tsis muaj additives kuj tag nrho ntawm qab zib.

tshiab kua txiv

Kua txiv tej zaum yuav zoo li pab tau, tab sis nyob rau hauv kev muaj tiag nws tsis yog. Nyob rau hauv ib qho muaj ib tug lossis loj npaum li suab thaj thiab ib tug tsawg kawg nkaus tus nqi ntawm fiber. Tsis muaj fiber qab zib sai li sai tau txais mus rau hauv cov hlab ntsha. Nws yog raws li yog tias koj cia li ntxiv qab zib nyob rau hauv ib khob dej thiab haus dej haus. Zoo cia li noj txiv hmab txiv ntoo, fiber ntau-nplua nuj, tag nrho.

qhuav txiv hmab txiv ntoo

Lawv muaj ib qho yooj yim thiab yooj yim rau txoj kev mus, thiab koj yuav yooj yim noj ntau dhau lawm khoom qab zib. Nws yog tseeb hais tias nyob rau hauv lub qhuav txiv hmab txiv ntoo feeb meej cov nqi ntawm cov piam thaj, tiam sis koj yuav tsis txawm xav txog tej yam yuav ua li cas lawv muaj teeb meem. Yog xav tau nees nkaum grams qab zib, koj yuav tsum tau noj ib ob peb slices ntawm qhuav txiv nkhaus taw los yog kaum ob lub voj voog ntawm qhuav kua. Cov txiv hmab txiv ntoo yog ntau npaum li cas pab tau, tshaj tej ntawm, lawv muaj dej, uas txhais tau tias koj yuav xav tias satiety sai. Qhov no yuav pab tau koj tsis overeat.

paj npleg

Yog hais tias koj xav mus yuav ib tug khoom qab zib, tsav ntshiab ntawm lub pudding yog zoo dua mus xaiv tsaus qhob noom xim kasfes. Nyob rau hauv ib feem ntawm no cov khoom qab zib muaj peev xwm muaj kaum tawm grams ntawm qab zib. Ua tib zoo nyeem cov ntawv.

Tag nrho cov grain pancakes

Thaum koj txiav txim siab mus noj pancakes, koj yeej paub hais tias koj yuav tau txais ib tug loj koob tshuaj carbohydrates, tab sis koj muaj peev xwm tsis yog twv yuav ua li cas muaj ntau yam yuav muaj qab zib. Tshwj tsis yog muaj ib tug jam, txhua yam yuav tsis ua li cas? Tsis Txawm tag nrho grain pancakes los ntawm npaj mix tej zaum yuav ntau heev qab zib.

applesauce

Zoo cia li noj apples, lawv yuav applesauce los yog zom. Lub qab zib ntses yuav ua tau ze li ntawm plaub caug grams qab zib thiab tsuas yog peb grams fiber ntau. Nco ntsoov hais tias cov kev kho mob pab nws theem apples es Kua sauce, yog li ntawd, xws li ib tug khoom nws yog ib qho zoo kom tsis txhob muaj.