13 Cov tswv yim noj tshais noj qab haus huv

Zoo Siab

• Ua noj Frittata
• Granola Berry Parfait
• Jimmy Dean Delights Canadian Bacon Honey Nplej Muffin
• Txiv ntseej-Butter thiab zib ntab rau ntawm Whole Wheat Toast
• Noj qab nyob zoo cereal thiab mis nyuj
• Avocado Tshav ntuj
• Tsis muaj zog-Boosting Smoothie
• Zog-Boosting Oatmeal
• DIY tshais tuav
• Noj tshais hauv tsev Burrito
• Starbucks 'Spinach, Roasted Txiv lws suav, Feta, thiab Qe qhwv
• Jamba Juice's MediterraneaYUM ™ Sandwich
• Qhov zoo tshaj plaws Dunkin 'Donuts Noj tshais
• Ntau ntawm SHAPE.com:
• Tshuaj xyuas rau

Noj tshais zoo tuaj yeem pab koj poob phaus, txhawb lub hlwb, nce lub zog, thiab teeb tsa lub suab kom noj qab nyob zoo rau tag nrho koj hnub-yog li suav nws txhua txhua tag kis! Christen Cupples Cooper, MS, tus kws sau npe noj zaub mov hais tias "Kev noj tshais zoo muab ntau pawg zaub mov, tshwj xeeb tshaj yog cov neeg Amelikas feem coob poob qis yog tias lawv tsis suav nrog lawv hauv thawj pluas noj ntawm ib hnub,". Ntxiv rau kev pab koj tswj kom lub cev hnyav thiab nyob ruaj khov nyob rau ib hnub, kev tshawb fawb tseem qhia tias kev noj zaub mov zoo txhua hnub tuaj yeem tiv thaiv ntshav qab zib, mob plawv, thiab qee yam mob qog noj ntshav, Cooper hais.

Txhawm rau pab koj ua qhov zoo tshaj plaws ntawm koj cov pluas noj thaum sawv ntxov, peb nug cov kws paub txog khoom noj khoom haus rau lawv cov tswv yim noj zaub mov qis-calorie saum toj kawg nkaus uas yooj yim ua (lossis koj tuaj yeem tuav tau ntawm kev mus) thiab nco ntsoov ua kom koj txaus siab txog thaum noj su.

Ua noj Frittata

Thaum cov qe yog cov pluas tshais zoo uas muaj pluas tshais, lawv ib txwm tsis yooj yim ua thaum sawv ntxov tsis khoom. Mary Hartley, MPH, tus kws kho mob sau npe hauv New York City pom zoo ua koj cov frittata hmo ntuj (lossis hnub) ua ntej.

"Kuv nyiam yog frittata ua nrog qos yaj ywm thiab txhua yam zaub siav. Kuv zap nws hauv lub microwave rau 30 vib nas this, lossis kuv noj nws txias," nws hais. "Nws zoo heev nrog tsawg dua 200 calories rau ib daim, thiab kuv twb tau noj zaub ua ntej hnub kuv pib!" Peb nyiam no yooj yim Zaub thiab Cheese Frittata daim ntawv qhia!

Granola Berry Parfait

Tsuas yog 228 calories xwb, cov txiv hmab txiv ntoo no yuav muab rau koj 12.5 grams protein, 3 grams fiber ntau, 44 feem pua ​​​​ntawm koj cov vitamin C noj txhua hnub, thiab 33 feem pua ​​​​ntawm koj cov calcium txhua hnub.

"Cov ntawv qhia me me no muaj txiaj ntsig zoo rau cov calories siv," Hartley hais. "Kuv ua nws hmo ua ntej, npog, thiab tso rau hauv tub yees, thiab thaum sawv ntxov, granola yog mos thiab khov berries yog thawed."

Ua: Nyob rau hauv ib lub goblet, txheej cov khoom xyaw nram qab no ob zaug: berries (1/4 khob ntawm sliced ​​​​strawberries thiab ¼ khob ntawm blueberries-tuaj yeem ua tshiab ntawm khov), 6 ooj vanilla roj tsawg yogurt, thiab 2 tablespoons granola ( thiab ua kom tiav nrog ob peb berries rau saum).

Jimmy Dean Delights Canadian Bacon Honey Nplej Muffin

Xav tau qee yam uas yooj yim los ua (thiab yooj yim dua rau noj) thaum sawv ntxov tsis txaus ntseeg? Sim Jimmy Dean Delights 'Canadian Bacon Honey Wheat Muffin. Pop khov muffin hauv lub microwave thiab koj cov pluas tshais yuav npaj noj tsawg dua tsib feeb.

"Ua nrog Canadian nqaij npuas kib, qe dawb, thiab me ntsis cheese, cov qhaub cij no noj qab haus huv dua li lwm tus," Hartley hais. Nrog tsuas yog 210 calories thiab 4.5 grams ntawm cov rog, qhov tshais sai thiab yooj yim ntim hauv 15 grams ntawm cov protein kom koj txaus siab thiab muaj zog tag nrho rau teev.

Txiv ntseej-Butter thiab zib ntab rau ntawm Whole Wheat Toast

"Kuv nyiam saj ntawm ntuj txiv laum huab xeeb los yog almond butter ntawm grainy, tag nrho cov qhob cij topped nrog me ntsis ntawm zib ntab," Hartley hais."Kuv tso nws nrog ib khob mis tsis muaj rog, lob ib daim txiv hmab txiv ntoo, thiab kuv tawm ntawm qhov rooj!" Qhov noj tshais no muaj txiaj ntsig thiab muaj txiaj ntsig (suav nrog mis nyuj thiab txiv hmab txiv ntoo) tsuas yog nyob ib puag ncig 320 calories.

Noj qab nyob zoo cereal thiab mis nyuj

Yog tias koj xav tias tshais yuav tsum los rau hauv ib lub tais, Cooper muaj ob peb lub tswv yim los pab koj xaiv cov cereal ntse: saib rau cov khoom lag luam uas muaj tsawg kawg tsib grams (lossis ntau dua) ntawm cov fiber hauv ib qho kev pab, ntxiv ib nrab khob skim lossis qis. -fat cov mis rau koj lub tais kom muab cov calcium thiab protein, thiab pov rau hauv cov txiv hmab txiv ntoo (txiv hmab txiv ntoo lossis txiv tsawb mus zoo nrog cov nplej) txhawm rau txhawm rau txhaws cov ntsiab lus fiber ntau ntawm koj pluas noj. Thiab yog tias koj nyiam cereal tab sis tsis muaj sijhawm los zaum nrog lub tais, nqa nws mus rau hauv lub hnab thiab noj nws nrog rau rau ounce ntim cov kua mis nyeem qaub, hais tias tus kws noj zaub mov Amelia Winslow, tus tsim ntawm Kev Noj Yooj Yim.

Avocado Tshav ntuj

Tsis yog tus kiv cua ntawm cov zaub mov noj tshais? Sim ua qhov yooj yim-ua-ua kom muaj zog noj thaum sawv ntxov: txiav cov avocado siav hauv ib nrab, daus nws tawm ntawm tev, tshem cov noob, tso koj nyiam salsa tshiab hauv qhov chaw ntawm cov noob, thiab nphoo me ntsis ntsev hauv hiav txwv.

"Qhov no tsis yog koj li pluas tshais, tab sis nws zoo meej rau cov neeg uas tab tom nrhiav kom muaj zog thiab ua kom tiav thaum nruab hnub. Thiab thaum avocados muaj roj ntau, nws yog lub plawv-zoo monounsaturated rog, thiab lawv nyob nraum. ib qhov chaw zoo ntawm cov vitamin K, cov vitamins uas tseem ceeb hauv cov ntshav thiab cov pob txha ua haujlwm tau zoo, "hais tias Margaux J. Rathbun, Ntawv Pov Thawj Kev Noj Qab Haus Huv Kho Tus Kws Kho Mob thiab tus tsim ntawm Kev Ntseeg Tus Kheej Zoo.

Tsis muaj zog-Boosting Smoothie

Qhov no smoothie yog tag nrho ntawm kev tiv thaiv kab mob antioxidants thiab muaj fiber ntau, ntxiv rau cov noob chia ntxiv cov protein, calcium, magnesium, potassium, thiab omega-3 fatty acids.

"Lub smoothie no yog ib txoj hauv kev zoo los txhawb koj lub cev tiv thaiv kab mob thaum muab koj lub zog nqa lub zog," Rathbun hais.

Ua: muab 1 khob ntawm strawberries, 1 khob ntawm raspberries (Rathbun pom zoo siv cov organic berries los txwv koj cov tshuaj tua kab), ib nrab khob ntawm pineapple, 1 tablespoon ntawm chia noob, tsib tablespoons ntawm tag nrho cov mile yogurt (los yog kefir) , thiab rau dia txiv maj phaub dej nyob rau hauv ib tug blender thiab sib tov kom txog thaum tus. (Yog tias koj xav ua kom txias, pov ob peb lub khov nab kuab rau hauv rab rab).

Zog-Boosting Oatmeal

Daim ntawv qhia txhawb lub zog no yog qab, muaj txiaj ntsig zoo, thiab yooj yim ua, Rathbun hais. "Cov roj flax ntxiv ua rau pluas tshais no txhawb nqa omega-3 fatty acids, zoo tshaj plaws los txhawb kev noj qab haus huv lub plawv, tawv nqaij, plaub hau, thiab rau tes. thiab oats yog qhov zoo tshaj plaws ntawm cov vitamin E, thiamin, niacin, riboflavin, calcium, thiab hlau. "

Ua: muab 1 khob ntawm oats qub thiab 2 khob mis nyuj, mis nyuj, los yog dej hauv saucepan thiab coj mus rau boil. Ua noj rau li 1 feeb dhau cua sov nruab nrab, nplawm qee zaus. Tshem tawm los ntawm tshav kub, ntxiv ¼ teaspoon ntawm vanilla (Rathbun pom zoo kom siv tag nrho-ntuj thiab organic hom), nphoo qee cov cinnamon thiab zib ntab (kom saj) thiab tom qab ntawd sib tov hauv ob dia roj flax.

DIY tshais tuav

Hla cov txheej txheem noj tshais uas tuaj yeem ntim nrog qab zib thiab sim Rathbun daim ntawv qhia yooj yim rau Do-It-Yourself Breakfast Bars.

"Cov kab no tau ntim nrog cov vitamins, cov zaub mov, thiab cov rog" zoo "uas yuav ncaws kev tshaib kev nqhis rau ntawm qhov chaw, muab zog rau koj, ua kom pom lub hlwb pos huab, thiab pab koj ua tiav koj hnub. fiber ntau los pab txhawb kev zom zaub mov noj qab haus huv.

Txhawm rau: ua ke ¼ phaus ntawm pitted, prunes qhuav, ¼ phaus hnub, ¼ phaus ntawm figs thiab ¼ phaus raisins hauv cov khoom noj khoom haus thiab sib tov. Hauv ib lub tais, sib tov ua ke ¼ khob zib ntab, 3 diav txiv qaub kua txiv, 3 dia roj flax, ½ khob ntawm cov noob nplej, thiab 1 tablespoon ntawm cov txiv kab ntxwv grated. Do hauv cov txiv hmab txiv ntoo uas ua tiav thiab sib xyaw ua ke. Pwm qhov sib xyaw rau hauv lub lauj kaub thiab lub tub yees rau ib teev, thiab tom qab ntawd txiav mus rau hauv kab thiab ua haujlwm. (Daim ntawv qhia yields txog 12 bars). Koj tseem tuaj yeem khov cov tuav kom ua rau lawv nyob ntev dua nyob rau lub asthiv, Rathbun hais.

Noj tshais hauv tsev Burrito

Xav tau tshais uas koj tuaj yeem noj thaum mus? Qhwv nqa nqa nqa tau, muaj protein ntau nplua nuj tshais burrito. Muab ib lub qe steamed (scramble ib lub qe nyob rau hauv ib lub khob thiab microwave 45-60 vib nas this los yog kom txog thaum fluffy), ob tablespoons shredded cheddar cheese, thiab ob tablespoons salsa thiab yob nws mus rau hauv tag nrho cov nplej tortilla, Winslow hais. Tsis yog kiv cua ntawm qe thaum sawv ntxov? Ua kom koj cov burrito qab zib es tsis txhob: kis ib tablespoon ntawm txiv laum huab xeeb butter rau ntawm tag nrho cov nplej tortilla, txheej nrog cov txiv apples los yog txiv tsawb, thiab yob rau hauv burrito.

Starbucks 'Spinach, Roasted Txiv lws suav, Feta, thiab Qe qhwv

Tsuas yog tau txais koj Starbucks thaum sawv ntxov? Hla lawv cov calories thiab rog ua cov ncuav qab zib thiab mocha-lattes thiab xaj Spinach, Txiv lws suav ci, Feta thiab Qe qhwv nrog lub kas fes siab nrog mis nyuj muaj roj tsawg, Winslow hais. Cov qhwv tsuas muaj 270 calories, 4 grams ntawm cov roj ua kom txaus, thiab muab 14 grams ntawm cov protein thiab 8 grams ntawm kev ntim cov fiber.

Jamba Juice's MediterraneaYUM ™ Sandwich

Thaum Jamba Juice zoo li qhov chaw noj qab haus huv heev rau noj tshais, lawv cov zaub mov yuav ua rau tsis meej pem. "Smoothies tuaj yeem dag ntxias, ua rau koj muaj suab thaj thiab calorie ntau dhau yam tsis muaj kev txaus siab," hais tias Rania Batayneh, MPH, tus kws tshaj lij noj zaub mov thiab Asmeskas Kev Noj Qab Haus Huv Strategist. "Tshwj tsis yog tias koj xaiv rau lub teeb zaub mov (uas siv cov khoom qab zib dag), koj qhov thawj koom ruam zoo tshaj plaws ntawm Jamba Juice yog ib txwm mus rau qhov me me thiab ntxiv cov protein ntxiv."

Zoo dua, xaj lawv cov qhaub cij qhob cij, MediterraneaYUM. Only Tsuas yog 320 calories, koj yuav tau txais 13 grams ntawm cov protein ntxiv (piv rau 16 ooj, 300 calories Strawberry Surf Rider Smoothie uas tsuas muaj 2 grams protein), thiab Sandwich uas muaj feem ntau yuav ua rau koj puv mus txog thaum koj noj mov tom ntej, Batayneh hais

Qhov zoo tshaj plaws Dunkin 'Donuts Noj tshais

Puas yog Dunkin 'Donuts koj qhov chaw mus noj tshais ntawm koj txoj kev mus ua haujlwm? Tsis txhob xav txog kev mus rau qhov khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob. Hloov chaw, xaj kom qe dawb Qaib ntxhw hnyuv ntxwm Wake-Up Wrap, Batayneh hais. Txog 150 calories, qhov khoom txaus txaus ntim hauv 11 grams ntawm cov protein thiab tseem ua rau koj muaj chav txaus rau kas fes loj nrog mis nyuj.

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