Vam lub neej cov khoom

Kev noj zaub mov zoo yog ib yam uas ntau tus neeg sim ua niaj hnub no. Cia li vim hais tias koj xav mus noj noj qab nyob zoo khoom noj khoom haus tsis txhais hais tias koj muaj sij hawm ntau. Koj nrhiav tau koj tus kheej tab tom nrhiav rau noj hmo tswv yim, uas yuav muaj xws li ceev cov zaub mov txawv uas yeej ib txwm noj qab nyob zoo. Nws yog ib qho yooj yim mus nrhiav cov tais diav uas koj yuav xav ua dua.

Txawm koj nyiam noj dab tsi los xij, koj tuaj yeem nrhiav cov tswv yim noj mov uas yuav haum koj cov kev xav tau. Txhua yam muaj, los ntawm cov khoom noj ceev kom tau zaub mov ntawm lub rooj mus rau cov txiv hmab txiv ntoo noj qab haus huv, khoom noj txom ncauj thiab lwm yam. Txhua yam koj yuav tsum tau ua yog txiav txim siab seb qhov twg koj xav sim ua ntej.

Koj tuaj yeem pom cov tswv yim noj hmo zoo rau tus neeg tsis noj nqaij. Muaj ntau ntau yam zaub mov noj qab nyob zoo xaiv los ntawm; Txawm tias cov neeg nyiam nqaij tuaj yeem xaiv sim cov tais diav no ib ntus. Txawm zoo dua, raws li ntau lub tais muaj xws li nqaij thiab cov protein, pob kws noj mov, instant nplej dawb qos yaj ywm chunks thiab lwm yam. muab cov ntsiab lus luv luv ntawm cov khoom lag luam zoo li cas.

• Mixed berries (strawberries, blueberries thiab raspberries)

tiag tiag, cov txiv hmab txiv ntoo sib tov uas koj tuaj yeem sib tov tau yooj yim yog qhov zoo heev. Cov txiv hmab txiv ntoo no yog qhov zoo ntawm fiber ntau thiab antioxidants. Rau kev yooj yim, koj tuaj yeem yuav cov hnab loj ntawm cov txiv hmab txiv ntoo khov thiab khaws cov khoom xav tau thaum sawv ntxov thiab lawv yuav tsum npaj noj thaum yav tav su..

• Carrots dices

Carrots yog qhov zoo ntawm fiber ntau thiab vitamin A. Kev hnav khaub ncaws ntawm lub teeb ranch yeej tsis zoo li noj carrots, tab sis tsuas yog ib qho me me muab qhov kev txhawb nqa ntxiv kom nws zoo li “qab” “. Kuv mus rau lub teeb ranch vim, nyob rau hauv kuv lub tswv yim, lub ranch tsis muaj rog muaj ib tug txaus ntshai saj … cia li khaws cia nrog 2 tablespoons los yog tsawg dua.

• Mixed berries (strawberries, blueberries thiab raspberries)

tiag tiag, cov txiv hmab txiv ntoo sib tov uas koj tuaj yeem sib tov tau yooj yim yog qhov zoo heev. Cov txiv hmab txiv ntoo no yog qhov zoo ntawm fiber ntau thiab antioxidants. Rau kev yooj yim, koj tuaj yeem yuav cov hnab loj ntawm cov txiv hmab txiv ntoo khov thiab khaws cov khoom xav tau thaum sawv ntxov thiab lawv yuav tsum npaj noj thaum yav tav su..

 

• Ntsuab kua txob

Kua txob ntsuab yog ib qho khoom noj txom ncauj zoo, muab qhov zoo ntawm cov fiber ntau thiab qee cov kua zaub ua liaj ua teb ntxiv tsw yam tsis muaj qhov tsis zoo. Cia li khaws cov ntses / saus rau 2 tablespoons los yog tsawg dua.

Lub dib txaus siab rau crunchy thiab ib qhov zoo ntawm cov vitamins. Sim ib qho hummus nrog me ntsis ntxiv zing, zoo li dill hummus, kom txaus siab rau ntsev.

• Scrambled qe mix

Nws yog qhov khoom noj zoo meej. Qaib qe, uas feem ntau noj los ntawm tib neeg, yog loaded nrog protein thiab choline, uas yog qhov tseem ceeb hauv kev tsim cov amino acids tseem ceeb. Nws muaj ntau cov vitamins, xws li cov vitamins A, B2, B6, B9 thiab B12, thiab cov zaub mov xws li calcium, phosphorus thiab potassium. Qe qe muaj tag nrho cov vitamins A, D thiab E. Thaum cov qe noj nyoos, lawv muab lub cev muaj zog thiab lub zog.

• Cereals

Cov nplej xws li mov, barley, nplej thiab pob kws yog cov khoom noj tseem ceeb hauv ntau lub tebchaws. Lawv raug cais raws li cov cereals thiab yog cov qoob loo tseem ceeb tshaj plaws hauv ntiaj teb, nrog cov protein ntau nplua nuj. Oats yog cereal uas muaj protein ntau. Oat noj mov yog qhov zoo tshaj plaws thaum noj tshais vim lawv muab lub zog txaus rau hnub.

• Txiv ntseej

Walnuts feem ntau noj qab nyob zoo thaum nyoos. Ntau cov txiv ntoo yog qhov zoo ntawm cov vitamin B2, E thiab muaj cov kab mob xws li magnesium, phosphorus, tooj liab thiab potassium. Cov txiv ntoo nyoos yog cov nplua nuj nyob hauv cov protein, folic acid thiab fiber. Walnuts, yog tsis siav, raug suav hais tias noj qab nyob zoo, nrog ob zaug ntau antioxidants li lwm cov txiv ntoo.

• Txiv hmab txiv ntoo

Txiv hmab txiv ntoo yog qhov tseem ceeb heev rau tib neeg vim lawv yog cov dej thiab cov fibers zoo. Nws kuj yog ib qho chaw ntawm vitamin C. Feem ntau cov txiv hmab txiv ntoo kuj muaj protein ntau, suav nrog txiv tsawb, txiv apples, melons, txiv nkhaus taw, txiv duaj, txiv kab ntxwv, cherries, jackfruit thiab txiv ntseej. Ua kom koj lub cev muaj protein ntau, koj tuaj yeem suav cov txiv hmab txiv ntoo no hauv koj cov zaub mov. Kev zom cov txiv hmab txiv ntoo no rau cov khoom noj txom ncauj kuj yuav ua rau koj noj qab haus huv muaj protein ntau.

• Nplooj zaub

Nplooj nplooj yog feem ntau muaj protein ntau, tsis muaj rog thiab tsawg calories. Lawv kuj muaj vitamin C, cov lutein, carotenoids, folic acid thiab vitamin K. Lawv nplua nuj nyob rau hauv calcium, hlau thiab fiber ntau. Cov zaub muaj protein ntau muaj xws li spinach, broccoli, kale thiab lettuce.

• Mis mozzarella

Cov ncuav qab zib yuav pab kom txaus siab rau qhov kev ntshaw ntawm carbohydrates. Cov ncuav qab zib tag nrho muaj fiber ntau thiab antioxidants. Ntxiv nrog rau cov txiaj ntsig ntawm cov vitamins thiab proteins hauv cov khoom noj siv mis, cheese yuav ua rau koj txaus siab ntev dua thiab tiv thaiv koj los ntawm kev noj ntau zaus.

• Edamame

Edamame yog qhov zoo ntawm fiber ntau thiab protein. Koj yuav tsum pom lawv ntawm cov khoom noj khov khov ntawm lub tsev loj. Thaw thiab tev ib lub hnab sandwich thiab noj lawv ua khoom txom ncauj. Rau me ntsis ntxiv tsw, ntxiv ib pinch ntawm hiav txwv ntsev thiab co nws nyob rau hauv lub hnab.

• Almonds thiab raisins

Nws yog qhov sib xyaw ua ke ntawm qab zib thiab nkig / qab ntsev. Almonds muaj roj, tab sis nws cov rog zoo. Raisins yog qhov zoo ntawm fiber ntau. Sim ntxiv ib pinch ntawm hiav txwv ntsev ntxiv me ntsis ntxiv tsw rau almonds.

• Shredded Monterey Cheese

Tau kawg, cov khoom noj txom ncauj no muaj ntau yam tsis zoo (rog, cov roj cholesterol, sodium), tab sis qhov ntau tsawg thiab cov proteins yuav txaus siab rau koj ntev dua kom tsis txhob muaj kev xav tau yav tom ntej. Nws yog khoom noj txom ncauj noj qab haus huv piv rau ib lub hnab ntawm Doritos.

• Fuji Apple slices

Apples yog qhov zoo ntawm fiber ntau thiab vitamin C. Sim ua kom daim tawv nqaij ntawm cov kua txiv hmab txiv ntoo vim nws muaj ntau cov vitamin C. Peanut butter muaj ntau cov proteins uas ua kom nws ntev. Cia li khaws tsis ntau tshaj 1-2 diav.