Qhov Zoo 12 Cov Khoom Noj Noj Kom Zoo Tshaj Plaws Thaum Sawv Ntxov

Zoo Siab

• 1. Cov Qe
• 2. Greek Yogurt
• 3. Kas fes
• 4. Oatmeal
• 5. Chia Cov Noob
• High-Protein Chia Noob Pudding
• 6. Cov Txiv Hmab Ntoo
• 7. Ceev
• 8. Tshuaj yej ntsuab
• 9. Tuav Quaj
• 10. Txiv Ntoo
• 11. Cov Flaxseeds
• 12. Tsev cheese
• Rau hauv qab Kab
• Pluas Noj Ua Si: Txhua Hnub Noj Tshais

Peb suav nrog cov khoom uas peb xav tias tseem ceeb rau peb cov nyeem. Yog tias koj yuav los ntawm cov txuas hauv nplooj ntawv no, peb yuav khwv tau nyiaj me me. Ntawm no yog peb cov txheej txheem.

Txawm hais tias koj tau hnov ​​li cas los, kev noj tshais tsis tsim nyog rau txhua tus.

Qhov tseeb, es tsis noj tshais tej zaum yuav zoo dua li noj cov zaub mov tsis zoo.

Txawm li cas los xij, pluas tshais zoo rau lub cev tuaj yeem tuaj yeem ua rau koj lub zog thiab tiv thaiv koj kom tsis txhob noj ntau dhau thaum lub sijhawm so.

Nov yog 12 qhov khoom noj zoo tshaj plaws uas koj tuaj yeem noj thaum sawv ntxov.

1. Cov Qe

Qe yog undeniably noj qab nyob zoo thiab qab.

Cov kev tshawb fawb pom tau tias kev noj qe thaum noj tshais ua rau lub siab muaj zog ntxiv, txo qis cov calories thaum noj mov tom ntej thiab pab tswj cov ntshav muaj piam thaj thiab insulin ntau ntxiv (,,).

Hauv ib txoj kev tshawb nrhiav, cov txiv neej uas noj qe rau noj tshais muaj kev txaus siab thiab noj tsawg nyob rau lub sijhawm so dua li cov uas noj lub hnab bagel ().

Ib qho ntxiv, qe lub qe muaj cov lutein thiab zeaxanthin. Cov tshuaj tiv thaiv kab mob pab tiv thaiv qhov muag teeb meem zoo li cataracts thiab macular degeneration (,).

Cov qe kuj yog ib qho zoo tshaj plaws ntawm choline, yog cov khoom noj muaj txiaj ntsig zoo rau lub hlwb thiab daim siab mob ().

Txawm tias cov cholesterol nyob hauv siab, cov qe tsis nce cov qib roj cholesterol hauv cov neeg feem coob.

Qhov tseeb, kev noj tag nrho cov qe yuav txo qhov kev pheej hmoo mob plawv los ntawm kev hloov cov roj "LDL" cov roj (cholesterol) phem, nce "roj" zoo HDL thiab txhim kho insulin rhiab (,).

Dab tsi ntxiv, peb lub qe loj muaj txog 20 gram ntawm cov muaj protein zoo (9).

Qe kuj muaj ntau yam. Piv txwv li, cov qe tawv tawv ua rau lub rooj noj tshais loj uas npaj tau ua ntej.

Cov qe muaj protein ntau thiab ntau cov zaub mov tseem ceeb. Lawv kuj txhawb tau muaj puv ntoob thiab pab koj kom noj tsawg calories.

2. Greek Yogurt

Greek cov kua mis nyeem qaub yog creamy, qab thiab zoo.

Nws yog tsim los ntawm kev sib tw whey thiab lwm yam kua los ntawm cov mis, uas ua rau cov kua mis nyeem qaub uas muaj cov protein ntau.

Cov protein tau pom tias yuav txo qis qhov kev tshaib plab thiab muaj cov nyhuv ua kom sov ntau dua li cov rog lossis carbs (,).

Lub sij hawm thermic nyhuv hais txog qhov nce ntawm theem hauv kev zom zaub mov uas tshwm sim tom qab noj mov.

Kua mis nyeem qaub thiab lwm yam khoom siv mis nyuj tuaj yeem pab tswj tau qhov hnyav vim tias lawv nce qib ntawm cov tshuaj hormones uas txhawb kom muaj puv ntoob, suav nrog PYY thiab GLP-1 (,).

Dab tsi ntxiv, cov kua mis nyeem puv uas muaj roj muaj cov roj linoleic acid (CLA), uas yuav ua rau rog poob thiab txo qis mob cancer mis (,).

Qee hom Greek yogurt yog qhov zoo ntawm probiotics nyiam Bifidobacteria, uas pab koj lub plab kom tsis muaj mob (15).

Txhawm rau kom koj cov kua mis nyeem qaub muaj probiotics, saib cov kab lus muaj cov kab lis kev cai uas muaj sia thiab muaj sia nyob ntawm daim ntawv lo.

Sim topping Greek cov kua mis nyeem qaub nrog cov txiv ntseej lossis cov txiv ntoo ua kom nce ntxiv kom koj cov zaub mov muaj vitamin, ntxhia thiab fiber ntau.

Greek cov kua mis nyeem qaub yog muaj protein ntau, pab ua kom qab los noj mov thiab yuav pab kom yuag. Qee hom kuj tseem muaj cov txiaj ntsig probiotics.

3. Kas fes

Kas fes yog ib qho kev haus zoo rau koj pib hnub.

Nws yog cov muaj caffeine ntau, uas tau pom tias ua kom lub siab zoo dua qub, meej pem thiab ua kom lub hlwb zoo.

Txawm tias caffeine me me tuaj yeem ua tiav cov teebmeem no (, 17, 18).

Kev soj ntsuam ntawm 41 kev tshawb pom pom qhov zoo tshaj plaws yuav tsum yog 38–400 mg ib hnub txhawm rau ua kom muaj txiaj ntsig zoo tshaj plaws ntawm caffeine thaum txo cov kev mob tshwm sim (18).

Qhov no yog kwv yees li 0.3 txog 4 khob ntawm kas fes ib hnub, nyob ntawm qhov kas fes lub zog (18).

Cov kab mob kas fes kuj tau pom tias ua rau nce metabolic tus nqi thiab rog rog. Hauv ib txoj kev tshawb nrhiav, 100 mg ntawm cov dej qab zib ib hnub tau pab tib neeg hlawv ntau tshaj 79–50 calories nyob rau 24-teev sijhawm (19,).

Tsis tas li ntawd, kas fes muaj ntau yam antioxidants, uas txo qhov mob, tiv thaiv cov kab mob ntawm cov hlab ntsha thiab txo cov ntshav qab zib thiab mob ntshav siab (,,,, 25).

Muaj khob kas fes yog qhov zoo rau koj pib hnub. Cov khoom qab zib hauv nws yuav ua kom zoo dua qub, ua kom lub hlwb thiab cov metabolism.

4. Oatmeal

Oatmeal yog qhov kev xaiv noj tshais zoo tshaj plaws rau cov neeg nyiam txiv aub.

Nws yog tsim los ntawm av oats, uas muaj cov foos fiber ntau hu ua oat beta-glucan. Qhov fiber no muaj ntau cov txiaj ntsig kev noj qab haus huv zoo, suav nrog kev txo cov roj (,).

Dab tsi ntxiv, oat beta-glucan yog cov roj ntsha fiber ntau uas ua rau kom muaj kev xav zoo nkaus. Ib txoj kev tshawb nrhiav tau pom tias nws nce theem ntawm cov PYY tag nrho thiab cov koob tshuaj ntau dua muaj qhov txiaj ntsig zoo tshaj plaws (,,).

Oats tseem nplua nuj nyob hauv antioxidants, uas tiv thaiv lawv cov fatty acids los ntawm kev ua rancid. Cov kab mob antioxidant no tseem tuaj yeem muaj txiaj ntsig zoo rau lub siab thiab txo cov ntshav siab (31,,).

Txawm hais tias oats tsis muaj gluten, lawv feem ntau ua hauv tib lub chaw ib yam li nplej muaj gluten. Cov kws tshawb nrhiav tau pom tias feem ntau cov oats yog tseeb cuam tshuam nrog lwm cov nplej, tshwj xeeb tshaj yog barley ().

Yog li, cov neeg muaj tus mob celiac lossis gluten rhiab yuav tsum xaiv oats uas tau txais ntawv pov thawj uas tsis muaj gluten.

Nco ntsoov tias ib khob (235 grams) ntawm oatmeal siav muaj tsuas muaj li 6 gram ntawm cov protein, uas yuav tsis muab cov txiaj ntsig ntawm kev noj tshais muaj protein ntau (35).

Txhawm rau txhim kho cov protein ntau ntawm kev oatmeal noj tshais, npaj nws nrog mis nyuj txhob siv dej lossis pab nws nrog lub qe lossis ib daim cheese.

Oatmeal yog nplua nuj hauv beta-glucan fiber, uas txo qis roj cholesterol thiab cov kev xav zoo siab. Nws kuj tseem muaj antioxidants.

5. Chia Cov Noob

Chia cov noob yog cov khoom noj khoom haus zoo tshaj plaws thiab ib qho zoo tshaj plaws ntawm fiber ntau ncig.

Qhov tseeb, ib ooj (28 grams) ntawm chia noob muab kev pom zoo 11 grams ntawm cov roj ntsha ib leeg rau ib zaug (36).

Dab tsi ntxiv, ib feem ntawm cov fiber hauv chia noob yog cov fiber ntau, uas nqus cov dej, ua kom cov zaub mov txav mus los ntawm koj txoj hnyuv thiab pab kom koj muaj kev txaus siab thiab txaus siab (37,,).

Hauv kev kawm me me, 12-lub lim tiam, cov neeg muaj ntshav qab zib noj chia noob muaj kev tshaib kev nqhis, nrog rau kev txhim kho cov ntshav qab zib thiab ntshav siab ().

Cov noob Chia tseem muaj cov antioxidants ntau, uas tiv thaiv koj lub hlwb los ntawm cov roj molecules tsis ruaj khov hu ua radicals dawb uas tsim tawm thaum lub cev metabolism (, 41,).

Hauv lwm qhov kev tshawb fawb ntawm cov neeg muaj ntshav qab zib, chia cov noob poob rau qhov khaus CRP los ntawm 40%. Txhawb CRP yog qhov kev phom sij loj tshaj plaws ntawm kab mob plawv ().

Txawm li cas los xij, ib qho ntawm chia cov noob muab tsuas yog txog 4 gram ntawm cov protein, uas tej zaum yuav tsis ua kom zoo rau noj tshais (36).

Ntawm no yog daim ntawv qhia rau chia paj npleg uas muaj protein ntau tshaj 25 gram.

High-Protein Chia Noob Pudding

Cov khoom xyaw:

• 1 ooj (28 grams) ntawm cov noob chia qhuav.
• 1 lub qe ntawm whey protein hmoov.
• 1 khob (240 ml) ntawm txiv maj phaub mis lossis kua txiv almond.
• Ib nrab ib khob ntawm berries.
• Stevia lossis lwm yam qab zib rau kev saj, yog tias xav tau.

Cov Lus Qhia:

• Muab tag nrho cov khoom xyaw tso rau hauv ib lub tais thiab muab sib xyaw zoo.
• Npog lub tais thiab tso hauv tub yees rau tsawg kawg yog ib teev.

Koj tuaj yeem nrhiav tau zoo xaiv chia noob ntawm no.

Chia cov noob muaj tshuaj fiber ntau thiab ntim nrog tshuaj antioxidants uas tuaj yeem txo qhov mob thiab txo qis kev mob.

6. Cov Txiv Hmab Ntoo

Txiv hmab txiv ntoo qab thiab qab nrog antioxidants.

Cov hom nrov xws li blueberries, raspberries, strawberries thiab blackberries.

Lawv cov piam thaj qis dua feem ntau cov txiv hmab txiv ntoo, tab sis tseem muaj fiber ntau dua.

Qhov tseeb, raspberries thiab blackberries txhua qhov muab tau zoo 8 grams ntawm fiber ntau hauv ib khob lossis 120 thiab 145 grams, feem (44, 45).

Dab tsi ntxiv, ib khob ib khob muaj tsuas yog 50–85 calories nyob ntawm seb muaj ntau hom.

Berries kuj ntim cov tshuaj tiv thaiv kab mob hu ua anthocyanins, uas tiv thaiv koj lub plawv thiab yuav pab koj muaj hnub nyoog zoo dua (,).

Cov txiv hmab txiv ntoo tau pom tias yuav txo qis qhov cim ntawm kev o, tiv thaiv cov ntshav roj los ntawm oxidizing thiab ua kom cov cell ua kom koj cov hlab ntshav noj qab nyob zoo (,,,,).

Txoj hauv kev zoo ntxiv cov txiv ntoo rau koj noj tshais yog noj lawv nrog Greek yogurt lossis tsev cheese.

Cov txiv ntseej yog qhov muaj fiber ntau thiab tsis muaj calories ntau. Lawv kuj tseem muaj cov tshuaj tiv thaiv kab mob antioxidant uas tuaj yeem txo koj tus mob.

7. Ceev

Cov txiv ntoo yog cov nqaij txaus ntshai, txaus siab thiab noj zaub mov zoo.

Lawv yog ib qho zoo ntxiv rau koj pluas tshais, vim tias lawv tau sau thiab pab tiv thaiv qhov hnyav (,).

Txawm hais tias txiv ntoo yog qhov muaj calorie ntau, kev tshawb fawb qhia koj tsis txhob nqus tag nrho cov rog hauv lawv.

Qhov tseeb, koj lub cev tsuas yog nqus txog 129 calories ntawm 1-ooj (28-gram) ntawm almonds (,,).

Qhov no yuav muaj tseeb rau qee lwm yam txiv ntoo zoo ib yam, tab sis lub sijhawm no tsuas yog almonds tau sim.

Tsis tas li ntawd, txiv ntoo tau pom tias yuav ua kom muaj kev phom sij txog kev mob plawv, txo qis cov insulin tsis kam thiab txo qhov mob ((,,,,,,).

Txhua hom noob txiv ntoo kuj tseem muaj cov kab mob magnesium, potassium thiab lub siab-monounsaturated rog.

Dab tsi ntxiv, Brazil txiv ntoo yog ib qho zoo tshaj plaws ntawm selenium - tsuas yog ob lub txiv ntoo Brazil muab ntau dua 100% ntawm kev pom zoo noj txhua hnub ().

Cov noob txiv kuj tau txiaj ntsig zoo rau cov neeg muaj ntshav qab zib. Hauv ib txoj kev tshawb nrhiav, hloov ib feem ntawm carbs nrog 2 ooj (56 grams) ntawm cov noob txiv ua rau txo cov ntshav qab zib thiab cov roj ().

Topping Greek yogurt, tsev cheese lossis oatmeal nrog 2 tablespoons ntawm cov noob txiv taum muab cov khoom tawg thiab tsw thaum ua kom koj cov zaub mov muaj txiaj ntsig zoo tshais.

Koj tuaj yeem pom ntau txoj kev xaiv ntawm cov txiv ntoo ntawm no.

Cov txiv ntoo yog txhaws, zaub mov muaj roj-ntau zaub mov uas yuav pab txo kev muaj mob hauv lub plawv thiab txhim kho cov ntshav qab zib.

8. Tshuaj yej ntsuab

Cov tshuaj yej ntsuab yog ib qho ntawm cov dej haus zoo tshaj plaws ntawm lub ntiaj teb.

Nws muaj cov caffeine, uas txhim kho kom meej pem thiab mus ob peb vas, nrog rau nce tus nqi hauv metabolic (, 19,).

Cov tshuaj yej ntsuab tsuas muaj 35-70 mg caffeine ntawm ib khob, uas yog kwv yees li ib nrab ntawm cov nyiaj hauv kas fes.

Cov tshuaj yej ntsuab tej zaum yuav muaj txiaj ntsig zoo pab tiv thaiv ntshav qab zib. Kev tshuaj xyuas ntawm 17 qhov kev tshawb pom pom tias cov neeg haus dej tshuaj yej ntsuab tau txo cov ntshav qab zib thiab cov tshuaj insulin ntau ntau ().

Nws tseem muaj cov tshuaj antioxidant hu ua EGCG, uas tuaj yeem tiv thaiv koj lub hlwb, lub paj hlwb thiab lub plawv los ntawm kev puas tsuaj (,,,).

Pom zoo xaiv cov tshuaj yej ntsuab ntawm no.

Cov tshuaj yej ntsuab muaj ntau cov txiaj ntsig kev noj qab haus huv. Nws muaj cov tshuaj antioxidant hu ua EGCG, uas tau txais txiaj ntsig koj lub hlwb thiab lub paj hlwb.

9. Tuav Quaj

Lwm txoj hauv kev zoo los pib koj hnub yog nrog cov protein ua co lossis smoothie.

Ntau hom protein hmoov muaj peev xwm siv tau, suav nrog whey, qe, kua taum thiab taum protein.

Txawm li cas los xij, whey protein yog nqus tau sai tshaj los ntawm koj lub cev ().

Whey kuj tau kawm ntau thiab muab ntau cov txiaj ntsig kev noj qab haus huv. Txuas ntxiv, nws zoo li txo qis qab los noj ntau dua lwm cov protein (,,).

Ib txoj kev tshawb fawb piv nrog plaub cov zaub mov muaj protein ntau tau pom tias whey protein noj zaub mov txo tau qhov qab los ntawm feem ntau thiab ua rau muaj kev noj zaub mov hauv calorie qis dua thaum noj tom ntej ().

Ntxiv mus, whey protein tuaj yeem pab txo qis cov ntshav qab zib thaum noj ua ib feem ntawm cov carb-uas muaj cov pluas noj. Nws tseem tuaj yeem khaws cov leeg lub cev thaum ua kom yuag thiab laus (,,).

Tsis hais txog hom protein hmoov siv, lub ntsej muag protein ntau tuaj yeem ua kom txaus siab thiab puv. Ntxiv cov txiv hmab txiv ntoo, zaub ntsuab, txiv ntoo butter lossis noob los muab cov tshuaj fiber thiab antioxidant.

A protein co lossis smoothie yog qhov kev xaiv noj tshais zoo rau lub tshais uas ua kom muaj kev puv thaib thiab pab cov ntshav qab zib kom nyob qis.

10. Txiv Ntoo

Txiv hmab txiv ntoo tuaj yeem yog cov khoom noj qab kawg ntawm kev noj tshais.

Txhua hom txiv hmab txiv ntoo muaj cov vitamins, potassium, fiber thiab nws cov calories tsawg tsawg. Ib lub khob ntawm cov txiv hmab txiv ntoo txhoov muab txog 80-130 calories, nyob ntawm seb hom twg.

Citrus txiv hmab txiv ntoo kuj muaj cov vitamin C ntau heev. Qhov tseeb, ib lub txiv kab ntxwv loj muab ntau dua 100% pom zoo kom tau noj cov tshuaj vitamin C (78) txhua hnub.

Txiv hmab txiv ntoo tseem ua haujlwm heev vim tias nws cov ntsiab lus muaj fiber ntau thiab dej ().

Pauv txiv hmab txiv ntoo nrog cov qe, tshij, tsev cheese los yog Greek cov kua mis nyeem qaub rau kev ua tshais zoo uas yuav pab koj tau ntau teev.

Txiv hmab txiv ntoo yog qhov zoo ntawm cov vitamins, potassium thiab fiber. Nws kuj tseem muaj cov tshuaj tiv thaiv kab mob uas tuaj yeem pab txo qis mob.

11. Cov Flaxseeds

Flaxseeds muaj kev noj qab haus huv zoo kawg.

Lawv muaj cov nplua nuj nyob hauv cov viscous fiber, uas yuav pab koj zoo li ntau teev tom qab noj mov (,).

Flaxseeds kuj tseem tuaj yeem txhim kho insulin rhiab thiab txo cov ntshav qab zib cov ntshav, nrog rau kev tiv thaiv qog tiv thaiv qog noj ntshav mis (,,,).

Ob rab diav (14 gram) ntawm cov av hauv av muaj 3 gram ntawm cov protein thiab 4 gram ntawm fiber (84).

Sim ntxiv flaxseeds rau Greek cov kua mis nyeem qaub, tsev cheese lossis ib qho smoothie kom cov lus fiber ntau thiab antioxidant ntawm koj lub tshais.

Tsuas yog nco ntsoov xaiv cov flaxseeds hauv av lossis zom lawv rau koj tus kheej, vim tias tag nrho cov flaxseeds tuaj yeem tsis tuaj yeem cuam tshuam los ntawm koj lub plab thiab tsuas yog dhau ntawm koj lub cev.

Flaxseeds muaj qhov muaj cov tshuaj fiber ntau, uas yuav pab koj mloog zoo. Lawv kuj tseem tuaj yeem txhim kho insulin rhiab thiab txo cov ntshav qab zib kom tsawg.

12. Tsev cheese

Tsev cheese yog cov zaub mov zoo tshais.

Nws muaj protein ntau, uas ua rau cov metabolism ntxiv, ua rau muaj kev xav zoo li qub thiab txo qis ntawm cov pheem tshaib plab ghrelin (,,).

Qhov tseeb, tsev cheese tau pom tias ua kom txaus thiab txaus siab li lub qe ().

Cov roj puv tsev cheese tseem muaj cov linoleic acid ua ke (CLA), uas tuaj yeem txhawb nqa kom poob phaus ().

Ib lub khob ntawm tsev cheese muab qhov zoo tshaj 25 grams ntawm protein (87).

Ntxiv cov txiv hmab txiv ntoo thiab hauv av flaxseeds lossis kua taum kom nws haj yam noj qab haus huv.

Tsev cheese yog cov muaj protein ntau, uas yog txhawb cov kev xav kom muaj puv ntoob thiab ua kom koj cov metabolism hauv siab.

Rau hauv qab Kab

Txawm koj noj los tsis noj tshais yog kev xaiv tus kheej.

Txawm hais tias yam uas koj yuav tau qhia los thaum koj tseem yog menyuam yaus, kev yoo tshais tsis tas yuav muaj qhov tsis zoo, ntev li koj tau noj zaub mov kom muaj txiaj ntsig ib hnub.

Yog tias koj noj thaum sawv ntxov, nco ntsoov pib koj lub hnub kom sai los ntawm kev ua rog rau koj lub cev nrog cov zaub mov muaj txiaj ntsig zoo thiab tsis muaj txiaj ntsig uas muaj nyob hauv tsab xov xwm no.

Pluas Noj Ua Si: Txhua Hnub Noj Tshais