17 Txoj Kev Tsim Kom Muaj Noj Ntau Yam Zaub

Zoo Siab

• 1. Ua cov veggie-kua zaub
• 2. Sim zucchini lasagna
• 3. Sim ua cov veggie mij
• 4. Ntxiv veggies rau cov kua txob
• 5. Ua kom lub paj zaub lauj kaub pizza ua kaub puab
• 6. Ua zoo rau smoothies
• 7. Ntxiv veggies rau casseroles
• 8. Ua noj ib veggie omelet
• 9. Npaj savory oatmeal
• 10. Sim zaub pob qhwv taub hau los sis qhwv cov nqaij tsiaj
• 11. Grill veggie kebabs
• 12. Hloov mus rau veggie burger
• 13. Ntxiv veggies rau tuna salad
• 14. Ruam qee lub kua txob
• 15. Ntxiv veggies rau guacamole
• 16. Muab cov nqaij me nrog ua nqaij
• 17. Ua zaub cob pob
• Hauv qab kab

Stocksy

Nrog rau zaub hauv koj cov zaub mov yog qhov tseem ceeb heev. Cov zaub ntsuab yog cov nplua nuj nyob hauv kev noj haus thiab tshuaj tua kab mob antioxidant, uas txhawb koj txoj kev noj qab haus huv thiab pab tua cov kab mob.

Ib qho ntxiv, lawv tau muaj txiaj ntsig zoo rau kev tswj hwm qhov hnyav vim lawv cov lus qhia hauv lub cev tsis muaj tsawg.

Cov saib xyuas kev noj qab haus huv thoob ntiaj teb pom zoo tias cov neeg laus noj ntau yam zaub txhua hnub, tab sis qhov no yuav nyuaj rau qee cov neeg.

Qee tus neeg pom tias nws tsis yooj yim rau kev noj zaub, thaum lwm tus tsis paub tsuas yog npaj yuav ua li cas thiaj tsis qab.

Peb yuav duav qee txoj kev tsis zoo uas koj tuaj yeem xyaw cov zaub rau hauv koj phiaj xwm noj, kom koj tsis txhob mob rau lawv noj.

1. Ua cov veggie-kua zaub

Cov kua zaub yog qhov zoo tshaj plaws rau haus ntau yam ntawm cov zaub ntawm ib zaug.

Koj tuaj yeem ua veggies lub “hauv paus” los ntawm pureeing lawv thiab ntxiv cov txuj lom, xws li hauv no lub zaub cob pob zaub ntsuab spinach quinoa kua zaub.

Ntxiv mus, nws yooj yim los ua veggies rau hauv cov kua-lossis kua zaub-raws li qab zib.

Ntxiv txawm tias qee qhov me me ntawm cov veggies ntxiv, xws li zaub pob, mus rau kua zaub yog txoj hauv kev zoo rau koj cov khoom noj kom muaj fiber ntau, vitamins, thiab cov zaub mov.

Ntawm no yog ob peb lwm veggie-based kua zaub ua zaub mov txawv rau koj sim:

• Ribollita
• Chav ua mov dab dej kua zaub
• Ntsuab papaya ntses kua zaub
• Kale, lws suav, thiab kua taum dawb
• Pho ntim cov zaub ntsuab thiab bok choy

2. Sim zucchini lasagna

Lwm txoj kev muaj tswv yim los noj veggies ntau dua yog los ntawm kev ua cov nplej zom tsis pub zucchini lasagna.

Lasagna tsoos yog cov tais diav ua noj ua los ntawm txheej txheej lasagna mij nrog cov ntses, cheese, thiab nqaij. Nws yog qab heev, tab sis nws tseem feem ntau heev hauv carbs thiab tsis tuaj nrog veggies tau.

Ib txoj hauv kev zoo los npaj cov tais qab no kom nws muaj cov ntsiab lus qis carb thiab ntau cov txiv ntseej ntxiv yog los hloov cov lasagna mij nrog cov strips ntawm zucchini.

Zucchini yog qhov muaj txiaj ntsig zoo ntawm cov vitamins B thiab vitamin C ntxiv rau, ntxiv rau cov pob zeb hauv av thiab cov tshuaj fiber ().

Coj koj daim ntawv qhia lasagna uas koj nyiam tshaj plaws thiab hloov cov mij ntawd nrog cov kib ntawm zucchini hlais nrog cov zaub peeler. Cov Lus Qhia: Ntsev cov kua roj txiv ntoo, cia nws zaum li 15 feeb, thiab muab ntaub so nws qhuav nrog ntaub so kom nws tawm dej ntxiv.

3. Sim ua cov veggie mij

Cov khoom noj liab qab yog yooj yim ua, thiab txoj hauv kev kom tau txais veggies ntau dua hauv koj txoj kev noj haus. Lawv kuj tseem yog qhov zoo tshaj rau tsawg carb hloov rau cov zaub mov carb siab, xws li nplej zom.

Lawv tau tsim los ntawm kev ntxig cov zaub rau hauv cov kauv, uas ua rau lawv rau hauv cov duab tsis muaj dab tsi. Koj tseem tuaj yeem:

• shred lawv
• hlais lawv nrog daim npog
• tsuas yog txiav lawv li koj thov

Koj tuaj yeem siv tus kauv rau qhov yuav luag txhua hom zaub. Lawv feem ntau siv rau zucchini, carrots, spaghetti squash, thiab qos yaj ywm qab zib, tag nrho cov no tuaj nrog cov khoom noj ntxiv.

Thaum ua cov “cov mij” ua, lawv tuaj yeem noj zoo li pasta thiab sib tov nrog kua txob, lwm yam zaub, lossis nqaij.

Nov yog qee cov zaub mov veggie mij ua qab rau koj sim:

• Spaghetti squash hauv cov caw dawb thiab kua zaub mushroom
• Zoodles nrog lentil bolognese
• Cov txiv laum huab xeeb-nqaij qaib zoodles

4. Ntxiv veggies rau cov kua txob

Ntxiv zaub ntxiv rau koj cov kua ntsw thiab cov ris tsho hnav ris tsho yog qhov zoo ua kom koj cov veggie nce ntxiv, tshwj xeeb tshaj yog tias koj muaj cov menyuam yaus uas nyiam noj.

Thaum koj tab tom ua kua zaub, xws li cov ntses marinara, ntxiv ib co veggies thiab tshuaj ntsuab uas koj xaiv rau qhov sib tov, xws li hauv dos loj, zaub ntug hauv paus, tswb kua txob, thiab zaub ntsuab xws li zaub ntsuab.

Pureeing roasted cov hauv paus zaub tuaj yeem ua rau cov kua txiv nplua nuj nrog kev hnov ​​zoo li Alfredo.Xav txog cov carrots, qos yaj ywm qab zib, squash, turnips, ntshav yam, beets, thiab kohlrabi.

Sim ua pesto nrog roasted beets rau lub siab tshaj plaws zaub mov puas tau.

5. Ua kom lub paj zaub lauj kaub pizza ua kaub puab

Cauliflower yog qhov zoo heev ntau yam. Koj tuaj yeem txhuv nws, ci nws, nplaum rau hauv ib lub cij, ntxuav nws rau qhov kev ua kom zoo nkauj, thiab ua rau nws mus rau hauv lub pluaj pizza.

Hloov cov hmoov nplej tshiab, hmoov nplej pizza ua noj nrog cov cauliflower crust yog yooj yim dua li kev sib xyaw ua ke thiab zuag cov zaub paj nrog lub qe, almond hmoov, thiab qee lub sijhawm.

Tom qab ntawd koj tuaj yeem ntxiv koj tus kheej toppings, xws li cov veggies tshiab, kua ntses lws, thiab cheese.

Ib lub khob (100 grams) ntawm zaub pob muaj tsuas yog 5 phaus carbs thiab 26 calories, ntxiv rau ntau cov tshuaj fiber, vitamins, minerals, thiab tshuaj antioxidant ().

6. Ua zoo rau smoothies

Smoothies ua rau kev ua kom zoo noj tshais lossis noj khoom txom ncauj. Cov txiv ntoo ntsuab hauv qhov tshwj xeeb yog nrov heev rau zais ntshiv ntawm cov nplooj zaub ntsuab hauv cov pob khoom fruity.

Feem ntau, lawv tau tsim los ntawm kev ua ke nrog txiv hmab txiv ntoo nrog dej khov, mis, lossis dej hauv rab. Txawm li cas los xij, koj tuaj yeem ntxiv cov veggies rau smoothies yam uas tsis muaj kev cuam tshuam qhov tsw.

Cov khoom noj tshiab, nplooj ntsuab yog qhov sib txawv ntawm cov smoothie, xws li hauv daim ntawv qhia no, uas sib xyaw nrog kale nrog blueberries, txiv tsawb, thiab dib.

Tsuas yog 1 lub khob xoob uas ntim qis (25 grams) ntawm spinach muaj ntau tshaj ib hnub uas tau pom zoo ntawm cov vitamin K thiab ib nrab ntawm cov tshuaj pom zoo vitamin A.

Kev muab kale ib yam kuj muab cov vitamin A, vitamin C, thiab ntau ntau cov vitamin K (,).

Tsis tas li ntawd, khov zucchini, taub dag, beets, avocado, thiab qab zib qos ua haujlwm zoo sib xyaw ua ke rau hauv smoothies. Nov yog qee qhov kom sim:

• Acai ntsuab smoothie
• Txiv puv luj, txiv tsawb, thiab avocado ntsuab smoothie

7. Ntxiv veggies rau casseroles

Xws li cov veggies ntxiv rau hauv zaub qhwv yog qhov ua kom zoo rau koj cov veggie kom tsawg. Lawv ntxiv qov, kev ntxhib los mos, thiab saj txhua lub sijhawm.

Cov kab qaib feem ntau ua ke nrog nqaij nrog zaub, cheese, qos yaj ywm, thiab nplej, xws li txhuv lossis nplej zom. Raws li koj tuaj yeem xav tau, tsoos cov khaub noom ib txwm muaj ntau nyob rau hauv cov carbs thiab calories.

Lawv feem ntau tshwj xeeb nyob rau hauv cov hnub so thaum zaub tsis tshua nrov dua lwm cov tais diav.

Qhov zoo, koj tuaj yeem txo cov calories thiab carbs hauv koj cov zaub qhwv los ntawm hloov cov nplej nrog veggies, xws li zaub cob pob, nceb, zaub ntsuab, lossis zaub ntug hauv paus. Cov taum pauv tawv nqaij ntsuab zoo nkauj dua yog cov paub thiab nrov.

Ntxiv rau cov txiaj ntsig zoo ntawm cov vitamins thiab minerals, 1 khob ntawm taum ntsuab taum muaj 33 micrograms (mcg) ntawm folate, ib qhov tsim nyog B vitamin ().

8. Ua noj ib veggie omelet

Omelets yog ib txoj hauv kev yooj yim thiab muaj peev xwm ntxiv cov veggies rau hauv koj hom phiaj noj mov. Ntxiv rau, qe ntxiv ntau cov zaub mov zoo, ib yam nkaus.

Ua ib co qe nrua ntaus nrog ib qho me me ntawm butter lossis roj hauv lub lauj kaub, thiab tom qab ntawd quav lawv nyob ib puag ncig uas feem ntau suav nrog cheese, nqaij, zaub, lossis kev sib xyaw ntawm peb.

Txhua yam ntawm veggie qab qab zoo hauv omelets thiab koj tuaj yeem thauj lawv rau cov khoom noj khoom haus ntau. Zaub ntsuab, dos, scallions, bok choy, nceb, tswb kua txob, thiab txiv lws suav yog cov sib ntxiv. Nov yog qee qhov kom sim:

• Zaub ntsuab, tshis tshis, thiab chorizo ​​omelet
• Moringa omelet
• Waffle omelet nrog txiv lws suav thiab kua txob
• Vegan chickpea omelet

9. Npaj savory oatmeal

Oats tsis tas yuav tsum muaj qab zib. Cov khaub noom oatmeal tuaj yeem ntxiv ntau veggies rau koj thaum sawv ntxov.

Thaum nws tseem zoo nrog cov txiv ntoo tshiab, raisins, lossis cinnamon, koj tuaj yeem ntxiv hauv qe, txuj lom, thiab ntau cov veggies.

Qhov no daim ntawv qhia rau savory oatmeal suav nrog nceb thiab kale rau ib tug hearty thiab sov noj mov.

Peb twb paub kale nqa khoom noj zoo, tab sis nceb ua, ib yam nkaus. Lawv muaj protein ntau, vitamin D, thiab vitamin B12. Qhov no ua rau lawv muaj qhov tshwj xeeb ntxiv rau kev cog raws noj cog ().

10. Sim zaub pob qhwv taub hau los sis qhwv cov nqaij tsiaj

Siv zaub xas lav ua ib qho qhwv lossis qee yam zaub nyoos li cov buns hloov ntawm tortillas thiab khob cij yog ib txoj hauv kev yooj yim noj veggies ntau dua.

Nqaij qhwv cov ntaub qhwv tuaj yeem tuaj yeem ua ib feem ntawm ntau hom tais diav thiab feem ntau yog siv los ua cov qis carb qhaub cij thiab cov nqaij ci.

Tsis tas li ntawd, ntau hom veggies, xws li portobello mushroom lub kaus mom, hlais cov qos yaj ywm qab zib, txiv duaj liab lossis daj, txiv lws suav halves, thiab hlais cov qe txaij ua rau cov ncuav zoo nkauj.

Cov zaub qhwv xas lav thiab veggie buns yog ib txoj hauv kev yooj yim los txo koj cov calorie kom tsawg, vim tias ib nplooj zaub xas lav tsuas muaj ib qho calories. Refined qhob cij muaj ntau nyob rau hauv cov calories ().

Ntawm no yog ob peb qhov chaw pib nrog zaub xas lav qhwv thiab veggie buns:

• Chickpea taco zaub qhwv zaub qhwv
• Paleo zaub xas lav qhwv
• BLT cov khoom xas lav qhwv
• Portobello nceb bruschetta

11. Grill veggie kebabs

Cov vegie kebabs ntim ntau cov tsw qab mus rau ib lub tog-npaj lo.

Ua kom lawv, muab cov zaub tws uas koj nyiam xaiv tso rau ntawm tus hno thiab ua noj ntawm grill lossis barbecue.

Tsw cov kua txob, dos, nceb, zucchini, thiab txiv lws suav ua haujlwm zoo rau kebabs. Sim cov cajun-style cws thiab lub tswb kebabs kua txob thiab txheej hauv txhua cov veggies koj xav tau.

12. Hloov mus rau veggie burger

Cov nqaij npuas burgie yog ib qho kev sib pauv kom yooj yim dua rau cov nqaij ntuag loj dua thiab yuav tuaj yeem yog cov zaub ntau tshaj.

Cov ntaub qhwv cov nqaij npuas burgie tuaj yeem ua los ntawm kev sib xyaw zaub nrog qe, noob txiv lossis hmoov txiv ntoo, thiab sau ua ke. Cov qos yaj ywm thiab cov taum dub kuj tseem siv los ua veggie burgers.

Nco ntsoov tias tsis yog txhua tus tsis muaj nqaij faus burgers yog tag nrho ntawm veggies. Saib cov ntawv lo txhawm rau nrhiav qee qhov veggies ua lawv cov khoom xyaw tseem ceeb.

Koj tuaj yeem nqa cov zaub mov qab no ib kauj ruam ntxiv los ntawm qhwv koj veggie burger nyob rau hauv lub zaub xas lav qhwv, tsis txhob ntawm bun.

13. Ntxiv veggies rau tuna salad

Feem ntau, cov kua txob (los yog nqaij qaib lossis ntses liab) cov zaub xam lav yog ua los ntawm kev muab tuna nrog mayonnaise, tab sis ib hom zaub tws tuaj yeem ua rau kom muaj qhov qab ntxiv thiab muaj txiaj ntsig zoo.

Dos, carrots, dib, thiab spinach muaj ntau yam ntxiv. Qhov no Mediterranean tuna zaub xam lav muaj cucumbers, txiv lws suav txiv lws suav, txiv ntseej, kua txob liab, artichokes, shallots, thiab zaub txhwb qaib.

Ntxim ntxub

14. Ruam qee lub kua txob

Lub ncauj lus txob cov kua txob ua tau los ntawm cov nqaij ntswj kua txob ua kua txob nrog cov nqaij siav, taum, mov, thiab seasonings, thiab tom qab ntawd muab ci rau hauv qhov cub.

Yog tias koj nyiam lawv nyoos thiab nkig, koj tuaj yeem ntxiv hauv txheej txheej cream cheese, hlais nqaij qaib lossis nqaij qaib ntxhw, thiab seasonings rau lub tais txias.

Tsw kua txob yog cov nplua nuj ntawm ntau cov vitamins thiab minerals, tshwj xeeb tshaj yog cov vitamins A thiab C ().

Koj tuaj yeem nce cov ntsiab lus khoom noj khoom haus ntawm cov kua txob ua kua txob los ntawm kev suav nrog ntau dua veggies. Ntxiv rau hauv qee cov hauv paus dos, zaub ntsuab, lossis rov qab paj zaub paj rau daim ntawv qhia ua lus Italian-style cov kua txob.

15. Ntxiv veggies rau guacamole

Guacamole yog avocado-based dip ua los ntawm kev zom cov avocados thiab lub hiav txwv ntsev ua ke nrog kua txiv qaub lossis kua txiv qaub, qej, thiab ntxiv raws caij nyoog. Tab sis koj tsis tas yuav nres rau ntawd.

Muaj ntau cov zaub saj zoo thaum muab tso rau hauv guacamole. Tsw kua txob, txiv lws suav, qij, thiab dos yog cov kev xaiv zoo. Ntxiv rau, guacamole ua cov kua txob qab rau zaub nyoos thiab ci qab zib lossis qos yaj ywm dawb.

Daim ntawv qhia kale guacamole no yuav siv cov zaub ntsuab zoo nrog rau cilantro thiab salsa verde.

16. Muab cov nqaij me nrog ua nqaij

Meatloaf tseem tuaj yeem ua lub tsheb thauj mus rau zaub ntxiv. Nws ib txwm ua nrog cov nqaij hauv av thiab lwm yam khoom xyaw, xws li qe, breadcrumbs, thiab kua ntses lws suav. Nws tom qab puab ua cov qauv ntawm loaf, uas yog qhov uas nws tau txais nws lub npe.

Koj tuaj yeem ntxiv tsuas yog ib hom ntawm cov zaub tws rau meatloaf, suav nrog hauv dos, tswb kua txob, carrots, zucchini, thiab zaub ntsuab zoo li zaub ntsuab.

Ib qho ntxiv, koj tuaj yeem ua "meatloaf" uas yog veggie-suav nrog, suav nrog qaib, zaub ntug hauv paus, dos thiab zaub ntsuab. Cov chickpeas yuav hloov cov nqaij thiab tseem muaj lub siab xav.

17. Ua zaub cob pob

Cauliflower mov yog tsim los ntawm pulsing cauliflower florets hauv kev ua zaub mov rau hauv cov khoom me me. Tom qab ntawd koj tuaj yeem siv nws li nyoos lossis siav ua qhov hloov pauv rau cov mov ib txwm muaj. Nws ua hauj lwm ua lub hauv paus rau lwm cov zaub mov thiab ntau dua cov nqaij nyuj thiab kua zaub.

Cauliflower mov yog qhov tseem ceeb qis hauv carbs dua li cov mov ib txwm, nrog tsuas 5 grams carbs ib khob, piv rau 53 grams hauv lub khob ntawm cov txhuv dawb ().

Tsis tas li ntawd, zaub paj yog qhov tshwj xeeb tshaj yog cov vitamin C, vitamin K, folate, thiab potassium ().

Tsis txhob hnov ​​qab: Koj kuj tuaj yeem "txhuv" lwm yam zaub xws li zaub cob pob, beets, carrots, zucchini, thiab qab zib.

Hauv qab kab

Muaj ntau txoj hauv kev los ntxiv zaub rau cov khoom noj txhua hnub. Qee tus tuaj yeem nkag mus rau hauv cov zaub mov txawv yam tsis muaj kev ua yeeb yam (zoo li zaub ntsuab) thiab qee qhov ntxiv cov xim thiab tsw hauv txoj kev koj yuav tsis cia siab (zoo li beets thiab qab zib qos).

Ntxiv rau lub tais yog ib qho zoo, tab sis qee zaum veggies tuaj yeem dhau los ua lub hnub qub zoo li koj lub ncuav nyuaj lossis ncuav.

Tswv yim: Yog tias koj tsis nyiam noj zaub uas koj tsuas yog sim ua kom siav, muab ci rau haus. Coob tus neeg uas ntxub cov zaub ntsuab hauv paus siav xaus nrog kev hlub ci los yog txhaws zaub.

Los ntawm kev ua veggies ua ntu zus ntawm koj txoj kev noj zaub mov, koj yuav tau nce koj txoj kev noj haus fiber ntau, as-ham thiab antioxidant.