Cov 18 Cov Khoom Noj Muaj Txiaj Ntsig Zoo Tshaj Plaws tuaj yeem nce phaus sai

Zoo Siab

• 1. Lub tsev ua kom muaj protein ntau smoothies
• 2. Mis
• 3. Mov
• 4. Cov txiv ntoo thiab cov txiv ntoo sib xyaw
• 5. Cov nqaij liab
• 6. Qos yaj ywm thiab hnub qub
• 7. Cov ntsev thiab cov roj ntses
• 8. Cov tshuaj tiv thaiv kab mob
• 9. Cov txiv ntoo qhuav
• 10. Txhua lub mov ci
• 11. Avocados
• 12. Noj zaub mov kom zoo
• 13. Cereal tuav
• 14. Tsaus chocolate
• 15. Ci
• 16. Txhua lub qe
• 17. Tas nrho cov rog yogurt
• 18. Cov rog zoo thiab roj siv
• Hauv qab kab

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.

Rau qee tus neeg, nce ceeb thawj lossis ntxiv cov nqaij ntshiv tuaj yeem tsuas yog qhov nyuaj uas poob phaus yog rau lwm tus.

Txawm li cas los xij, tsuas yog ntxiv qee yam khoom noj rau koj cov zaub mov tuaj yeem ua rau koj qhov hnyav nce ntxiv rau qhov kev noj qab haus huv thiab zoo dua.

Nov yog 18 ntawm cov khoom noj zoo tshaj plaws los pab koj qhov hnyav ntxiv lossis ntxiv cov leeg nqaij, txoj kev noj qab haus huv.

Kev yees duab los ntawm Aya Brackett

1. Lub tsev ua kom muaj protein ntau smoothies

Haus cov dej qab zib uas muaj protein ntau yuav ua rau nws yog txoj kev noj haus zoo thiab nrawm kom nce phaus.

Ua koj tus kheej smoothies yog qhov zoo tshaj plaws vim tias cov lag luam tawm txawv feem ntau muaj suab thaj thiab tsis muaj cov zaub mov muaj txiaj ntsig. Nws tseem ua rau koj muaj kev tswj fwm cov ntxhiab tsw qab thiab cov zaub mov zoo.

Ntawm no tsuas yog qee qhov txawv uas koj tuaj yeem sim. Koj tuaj yeem muab sib tov nrog txhua 2 khob (470 mL) ntawm cov mis nyuj los yog kua taum yog tias koj tsis muaj lactose. Ob qho tib si muaj ntau cov as-ham thiab calories ntau dua li lwm cov txiaj ntsig.

• Chocolate txiv tsawb txiv ntseej co: Ua ke 1 txiv tsawb, 1 daus ntawm chocolate whey protein, thiab 1 tablespoon (15 mL) ntawm txiv laum huab xeeb lossis lwm lub txiv ntoo roj.
• Vanilla txiv hmab txiv ntoo co: Ua ke 1 khob (237 mL) ntawm cov txiv ntoo tshiab lossis khov sib tov, dej khov, 1 khob (237 mL) ntawm cov protein ntau, cov rog Greek yogurt, thiab 1 daus ntawm vanilla whey protein.
• Chocolate hazelnut co: Ua kom sib xyaw 15 ooj (444 mL) ntawm cov mis nyuj chocolate muaj 1 lub qe chocolate whey protein, 1 diav (15 mL) ntawm hazelnut butter, thiab 1 avocado.
• Caramel kua muag co: Ua ke 1 kua hlais, 1 khob (237 mL) uas muaj cov rog Greek yogurt, 1 nplawm caramel- lossis vanilla-flavored whey protein, thiab 1 diav (15 mL) uas tsis muaj piam thaj caramel sauce lossis tsw.
• Vanilla blueberry co: Ua ke 1 khob (237 mL) ntawm cov dej qab zib tshiab los yog khov khov, 1 daus ntawm vanilla whey protein, 1 khob (237 mL) ntawm vanilla Greek yogurt, thiab cov qab zib yog tias xav tau.
• Super ntsuab co: Ua ke 1 khob (237 mL) ntawm spinach, 1 avocado, 1 txiv tsawb, 1 khob (237 mL) ntawm txiv puv luj, thiab 1 lub khob ntawm tsis muaj ntshav lossis vanilla whey protein.

Tag nrho cov smoothies no muab nyob ib ncig ntawm 400-600 calories, nrog rau qhov muaj protein ntau thiab lwm cov vitamins thiab minerals tseem ceeb.

Muaj ntau cov khoom noj qab zib protein ntau yooj yim.Zam rau feem ntau cov lag luam tawm, uas yuav muaj qab zib ntxiv thiab tsis yog khoom noj khoom haus zoo.

2. Mis

Mis nyuj tau siv ua cov khoom hnyav ntxiv lossis ua lub zog ua haujlwm tau ntau xyoo (1).

Nws muab qhov zoo tshuav ntawm cov protein, carbs, thiab cov rog thiab yog qhov zoo ntawm cov calcium, nrog rau lwm yam vitamins thiab minerals ().

Rau cov uas xav ntxiv ntau cov leeg, mis yuav yog qhov zoo tshaj plaws protein uas muab ob qho casein thiab whey protein. Kev tshawb nrhiav pom txawm tias nws tuaj yeem pab koj ntxiv nqaij thaum sib xyaw nrog kev hnyav (3).

Txuas ntxiv, kev tshawb nrhiav tau pom tias mis, lossis whey thiab casein ua ke, tuaj yeem ua rau kev huab hwm coj ntau dua li lwm qhov muaj protein (4).

Sim haus ib lossis ob khob khob mis nyuj (149 calories ib khob) ua khoom txom ncauj, noj mov, lossis ua ntej thiab tom qab ua haujlwm yog tias koj tab tom kawm ().

Cov mis niam kuj yog ib txoj hauv kev ntxiv cov mis rau koj cov khoom noj. Txhawm rau cov txiaj ntsig ua kom tau protein ntxov, sim tov nrog 1 khob kua txiv khov, 1 khob ntawm mis nyuj, 2 diav ntawm zib ntab, thiab 1 diav ntawm vanilla (li 275 calories).

Kev haus mis yog qhov zoo rau kev ntxiv cov protein rau koj cov kev noj haus. Nws muaj ob qho casein thiab whey proteins.

3. Mov

Mov nplej yog ib qho yooj yim, txo nqi carb pab kom koj qhov hnyav. Tsuas yog 1 khob (158 grams) ntawm cov mov dawb muab 204 calories, 44 grams carbs, thiab cov rog tsawg ().

Mov kuj tseem muaj calorie-tuab, lub ntsiab lus koj tuaj yeem muab cov nyiaj carbs thiab calories kom tsawg los ntawm ib qho kev ua haujlwm nkaus xwb. Qhov no pab koj noj zaub mov ntau dua, tshwj xeeb yog tias koj tsis qab los noj mov tsis qab los sis tau sai sai.

Thaum koj nyob ntawm txoj kev mus los yog nrawm, 2 feeb ntawm pob zaub mov microwavable tuaj yeem muab ntxiv yooj yim rau lwm cov khoom noj muaj protein thiab noj mov ua ntej.

Lwm qhov kev nrov yog los npaj lub laujkaub loj, muab nws tso lossis kom khov ib qho zuj zus, thiab tom qab ntawd muab sib xyaw nrog cov protein sib txawv thiab cov rog zoo rau cov zaub mov txawv txhua lub limtiam.

Muaj ntau ntau txoj kev los tig cov bland nplej mus rau ib qho saj extravaganza. Qhov yooj yim ntxiv cov saj, calories, thiab muaj protein ntxiv yog kom tsuas yog do hauv qee cov khoom xyaw no tom qab koj tau noj koj cov nplej:

• butter thiab Parmesan cheese
• zaub cob pob thiab cheese
• ntuag qe
• muab cov paj noob taum pauv, txiv laum huab xeeb, lossis txiv tsawb pov tseg

Lwm txoj hauv kev los txhawb nqa cov saj thiab calories yog yuav tsum txhib koj cov txhuv nrog cov kua ntses xws li curry, pesto, lossis alfredo. Koj tuaj yeem yuav cov kua ntsw cov kua txob no tiav yog tias koj tau nias lub sijhawm.

Ib lub mov ci tuaj yeem yooj yim ua ib pluas noj. Sim cov txhuv qus thiab nqaij qaib kale no rau pluas su noj (400 calories tauj ib pluag noj).

Koj tseem tuaj yeem yaum koj tus kheej kom noj qab nyob hauv Suav cov zaub nyiam, kib kib, nrog cov taum paj "kib" no - uas yog ci tiag.

Mov nplej yog yam khoom noj uas muaj carbs uas yooj yim noj thiab zom.

4. Cov txiv ntoo thiab cov txiv ntoo sib xyaw

Cov txiv ntoo thiab cov txiv ntoo sib xyaw yog cov kev xaiv zoo meej yog tias koj tab tom nrhiav kom nce phaus.

Tsuas yog ib qho me me ntawm cov kua txiv ntoo nyoos (1/4 khob) muaj 170 calories, 6 grams protein, 4 grams fiber, thiab 15 grams ntawm cov rog zoo ().

Txij li cov txiv ntoo yog cov muaj calorie-tuab ntau, tsuas yog ob txhais tes ib hnub nrog ib pluas mov lossis ua khoom noj txom ncauj tau yooj yim ntxiv ntau pua calories.

Koj tuaj yeem ntxiv cov txiv ntoo butters rau ntau yam khoom noj txom ncauj lossis tais, xws li smoothies, yogurts, thiab crackers, kom lawv tig mus rau hauv cov khoom noj muaj calorie ntau hauv lub sijhawm tsis muaj.

Txhawm rau kom tuaj tos sai, sim ua cov txiv laum huab xeeb no lub txiv tsawb smoothie, nrog peb cov khoom xyaw xwb (270 calories, siv mis nyuj tag nrho). Yog tias koj muaj kev tsis haum cov txiv laum huab xeeb, hloov lwm txiv ntoo butter.

Txawm li cas los xij, nco ntsoov tias koj xaiv 100 feem pua ​​txiv ntoo butters tsis muaj qab zib ntxiv lossis cov roj ntxiv. Los yog zoo dua tsis tau, ua koj tus kheej los ntawm daim ntawv qhia hom almond butter. Nws yooj yim los ua thiab yooj yim ntawm koj lub hnab nyiaj, ib yam nkaus.

Cov txiv ntoo thiab cov txiv ntseej ua rau muaj qab, muaj cov muaj calorie ntau. Lawv tau zoo rau koj thiab yooj yim ntxiv rau ntau yam khoom noj txom ncauj lossis zaub mov txawv.

5. Cov nqaij liab

Cov nqaij liab yog tej zaum yog ib qho zoo tshaj plaws ntawm cov nqaij-ua kom lub cev tsim kom muaj.

Piv txwv li, 6 ooj (170 grams) ntawm steak muaj nyob ib ncig ntawm 5 grams leucine.

Leucine yog qhov tseem ceeb amino acid uas koj lub cev xav tau los txhawb lub zog ua kom muaj protein ntau thiab ua kom cov leeg nqaij tshiab (, 9). Nws tseem muaj 456 calories thiab yuav luag 49 grams protein.

Ntxiv rau qhov no, cov nqaij liab yog ib qho zoo tshaj plaws los ntawm kev noj haus creatine, uas yog tej zaum muaj kev ua kom zoo tshaj plaws hauv ntiaj teb kev txhim kho cov leeg nqaij (10).

Xav txog kev xaiv fattier txiav, uas muab cov calories ntau dua ntxiv cov roj ntshiv, pab koj noj cov calories ntau thiab ntxiv qhov hnyav.

Hauv ib txoj kev tshawb nrhiav, 100 tus pojniam laus ntxiv ntxiv 6 ooj (170 grams) ntawm cov nqaij liab rau lawv cov zaub mov noj thiab ua cov kev tawm tsam 6 hnub hauv ib lub lis piam rau 6 lub lis piam.

Cov poj niam tau nce rog tsis txaus, muaj 18 feem pua ​​nce ntxiv ntawm lub zog, thiab muaj qhov nce ntxiv ntawm qhov tseem ceeb hauv cov leeg leeg-tuam tsev IGF-1 ().

Cov roj ntsha rog thiab cov rog yog qhov txiaj ntsig zoo ntawm cov protein, tab sis cov rog rog muab cov calories ntau, uas tuaj yeem pab koj qhov hnyav. Ib qho ntawm qhov muaj npe-rog nqaij rog uas zoo tshaj plaws yog brisket.

Brisket paub txog kev siv sijhawm los npaj, tab sis nws tuaj yeem yooj yim dua yog tias koj muaj lub cub tawg qeeb.

Pib daim ntawv qhia brisket thaum sawv ntxov thiab koj yuav muaj zaub mov noj kom muaj txiaj ntsig tos koj thaum yav tsaus ntuj - kwv yees li 300 calories ntawm 3-ounce (85 grams) rau kev ua haujlwm.

Cov nqaij liab yog qhov ua tau zoo ntawm cov protein uas yuav pab koj ua kom cov leeg mob. Nws muaj leucine, ib qho amino acid uas pab txhawb cov nqaij mos pab ua ke. Qab cov nqaij, ntau cov calories uas koj yuav tau txais hauv.

6. Qos yaj ywm thiab hnub qub

Qos yaj ywm thiab lwm cov zaub mov hmoov yog ib txoj hauv kev yooj yim thiab raug nyiaj kom ntxiv rau hauv cov calories.

Sim xaiv ib qho ntawm cov khoom noj qab haus huv ntawm cov hmoov txhuv nplej siab carbs:

• quinoa
• oats
• pob kws
• thoob ham
• qos yaj ywm thiab qab zib qos
• lub taub
• lub caij ntuj no paus zaub
• taum thiab legumes

Tsis tsuas yog ua cov qos yaj ywm thiab lwm cov hnub qub ntxiv rau carbs thiab calories kom pab koj nce phaus - lawv kuj nce koj cov leeg glycogen.

Glycogen yog qhov tseem ceeb roj siv rau kev ntaus pob ncaws pob thiab feem ntau (12).

Ntau qhov ntawm cov carb no tseem muaj cov as-ham tseem ceeb thiab tshuaj fiber, nrog rau cov hmoov txhuv nplej siab, uas tuaj yeem pab txhim kho koj lub plab ().

Nrog cov qos yaj ywm qab zib, koj tuaj yeem sim tawm ib qho ntawm cov ncauj ke Instagram tam sim no: qos yaj ywm ci ci. Prep siv sijhawm tsuas yog ob peb feeb xwb. Pib los ntawm kev ntxhua khaub ncaws, kom qhuav, thiab hlais cov qos yaj ywm hauv nruab nrab, mam li ci nws rau hauv qhov koj nyiam ntawm lub ci lossis ci ci.

Tom qab ntawv koj ntxiv koj nyiam kev toppings. Piv txwv, qog nws nrog avocado mashed thiab sab saum toj nrog lub kib qe (300 calories ntawm ib pluag noj). Koj tau koj tus kheej noj tshais zoo meej lossis khoom noj txom ncauj tom qab ua haujlwm tas.

Quinoa yog cov noob uas tau npaj thiab noj zoo li pob kws. Nws tuaj yeem ua tus siav thiab noj nws tus kheej, ntxiv rau kua zaub, lossis ua hmoov nplej thiab siv ua khob cij, dej qab zib lossis porridge.

Quinoa muaj zoo dua li lwm cov noob nplej ntau hauv qhov nws muaj protein ntau ua tiav, lub ntsiab lus nws muaj cuaj amino acids uas peb lub cev tsis tuaj yeem ua rau lawv tus kheej. Nws kuj tseem muaj protein ntau, lwm yam minerals, thiab B vitamins.

Tau txais qhov noj qab nyob zoo ntawm ob qho qos yaj ywm qab zib thiab quinoa hauv daim ntawv qhia noj su zoo rau quinoa thiab roasted qab zib tais (336 calories rau ib pluag noj).

Lwm txoj hauv kev ntxiv cov calories rau cov carbs uas nyuaj suav nrog:

• ntxiv qaub cream rau qos yaj ywm
• ntxiv ci grated mus rau quinoa los yog qos yaj ywm mashed
• ntxiv cov rog rog zoo li txiv ntseej lossis avocado roj los ci koj cov zaub
• ntxiv hlais cov txiv ntseej ua ib qho topping
• ntxiv hummus rau tag nrho cov qhob cij qhob cij lossis crackers
• siv cov mis los lossis kua taum pauv es tsis txhob muaj dej rau hauv koj cov oatmeal lossis lwm yam nplej kub

Cov hnub qub noj qab nyob zoo yog txoj hauv kev kom tau txais cov khoom noj muaj txiaj ntsig thiab fiber ntau, txhawb koj cov calories kom tsawg, thiab ua kom koj cov leeg glycogen nce.

7. Cov ntsev thiab cov roj ntses

Zoo li cov nqaij liab, ntses liab thiab roj oily yog cov txiaj ntsig zoo ntawm cov protein thiab cov rog tseem ceeb.

Tawm ntawm tag nrho cov as-ham uas salmon thiab oily ntses muab, omega-3 fatty acids uas yog qhov tseem ceeb tshaj plaws thiab paub zoo.

Lawv muaj ntau cov txiaj ntsig zoo rau koj kev noj qab haus huv thiab pab tua cov kab mob (14).

Tsuas yog ib qho 6-ooj (170-gram) fillet ntawm deboned qus sockeye salmon muab ib puag ncig 250 calories thiab 12 gram ntawm cov rog uas muaj kev noj qab haus huv. Kev pab tib yam yog 37 grams ntawm cov muaj protein zoo, pab koj tsim cov leeg nqaij lossis nce phaus ().

Koj tuaj yeem npaj cov ntses liab nyob rau ntau txoj hauv kev: steamed, sautéed, smoked, grilled, ci, lossis poached. Koj tuaj yeem tseem sim sim haus salmon lossis txawm noj salmon nyoos hauv sushi thiab sashimi.

Fresh salmon los sis khov nab kuab feem ntau muaj nqi dua me ntsis, tab sis cov kaus poom ntses salmon yog txoj kev xaiv sai thiab pheej yig. Yuav luag txhua tus kaus poom salmon yog qus es tsis yog ua liaj ua teb, muab nws cov cim sab saum toj rau kev noj haus.

Xav txog cov no yooj yim thiab kev noj qab haus huv ntawm kev ntxiv ntses liab rau koj cov zaub mov:

• Sim muab cov "tuna" uas koj cov xam lav ua tshiab, siv cov ntses kaus poom hauv cov ntses.
• Ua cov Cobb zaub xam lav hloov kaus poom ntses salmon rau cov nqaij qaib noj ua ke, tom qab ntawd ntxiv cov nqaij npuas kib, lub qe tawv, avocado, zaub xas lav, thiab txiv lws suav.
• Muab ntses salmon haus ib zaug. Ncuav qab zib cheese rau tag nrho cov qhob cij qhob cij lossis crackers, ntxiv cov nqaij ntses salmon, thiab sab saum toj nrog dib, lws suav hlais, lossis capers.
• Ua cov ntses salmon nyias nrog zaub ntsuab, zaub asparagus, thiab qee cov roj ntsha yog Greek cov kua mis nyeem qaub, mayonnaise, lossis qab zib.

Salmon thiab lwm cov roj ntses yog ib qhov txiaj ntsig zoo ntawm kev noj qab nyob zoo omega-3 rog. Lawv kuj muab cov protein zoo zoo los pab koj ua kom cov leeg mob.

8. Cov tshuaj tiv thaiv kab mob

Kev noj cov tshuaj protein yog ib txoj hauv kev zoo rau cov neeg ncaws pob thiab cov neeg tawm dag zog uas xav rog. Muaj ntau ntau yam muaj nyob rau, suav nrog whey, soy, qe, thiab pea protein.

Whey muaj protein ntau pab thiab nce qib (tshuaj uas tuaj yeem pab koj kom cov leeg nqaij) yuav yooj yim thiab tsis muaj txiaj ntsig cov tswv yim kom nyhav, tshwj xeeb tshaj yog thaum ua ke nrog kev kawm muaj zog (16).

Qee tus neeg xav tias whey protein tsis zoo lossis tsis yog qhov tsis zoo, tab sis qhov no tsis yog. Cov hmoov nplej Whey yog tsim los ntawm cov mis nyuj thiab tau pom tias yuav pab txhim kho cov cim kev noj qab haus huv thiab txo qhov kev pheej hmoo ntawm tus kabmob (17).

Protein ntau ntxiv tej zaum yuav tseem ceeb dua yog tias koj tseem tab tom kawm paub txij li koj niaj hnub noj protein ntau ntxiv.

Zoo li cov nqaij thiab lwm yam khoom tsiaj, whey protein muaj tag nrho cov amino acids tseem ceeb uas yuav tsum muaj los txhawb cov leeg nqaij ().

Koj tuaj yeem siv nws ua ntej lossis tom qab koj cov workout thiab lwm lub sijhawm thaum nruab hnub.

Qhov yooj yim ntxiv cov hmoov nplej hmoov rau hauv koj cov zaub mov yog nrog cov protein smoothie, tshwj xeeb tshaj yog ua rau noj tshais. Qhov ntawd muab hnub so rau koj ntxiv rau cov zaub mov muaj txiaj ntsig thiab khoom noj txom ncauj kom paub tseeb tias koj tau txais kev noj zaub mov zoo rau lub cev.

Feem ntau, ib qho smoothie uas koj ua rau koj tus kheej yuav yog cov khoom noj khoom haus ntau dua li kev yuav ib qho uas npaj txhij, uas tej zaum yuav ntxiv qab zib thiab cov tsw.

Sim daim ntawv qhia no pib whey co co pib koj hnub so nrog lub zog noj tshais. Yog xav tau cov protein ntxiv, sim ntxiv hauv txiv laum huab xeeb, almond butter, flaxseeds, lossis chia noob.

Unflavored whey protein tuaj yeem muab ntxiv rau cov tais diav xws li cov kua zaub, cov qos yaj ywm, thiab cov oatmeal kom muaj cov protein ntau.

Kav online rau cov khoom noj muaj protein.

Cov tshuaj tiv thaiv kab mob yog ib qho yooj yim thiab pheej yig ntxiv rau koj cov zaub mov kom pab koj nce koj cov protein kom tsawg.

9. Cov txiv ntoo qhuav

Cov txiv ntoo qhuav yog ib qho khoom noj txom ncauj uas muaj calorie ntau thiab tseem muaj tshuaj tiv thaiv antioxidant thiab micronutrients (19).

Koj tuaj yeem tau txais ntau hom txiv hmab txiv ntoo qhuav, thiab lawv txhua tus muaj cov ntsiab lus zoo qab zib. Qhov no ua rau lawv zoo heev rau kev nce phaus, tshwj xeeb tshaj yog vim lawv yooj yim noj thiab qab zoo.

Thaum ntau tus neeg xav tias txiv hmab txiv ntoo poob feem ntau ntawm lawv cov as-ham thaum qhuav, qhov no tsis yog qhov tseeb. Cov txiv hmab txiv ntoo qhuav muaj cov tshuaj fiber ntau thiab lawv feem ntau ntawm cov vitamins thiab cov zaub mov nyob hauv ().

Sim ua ke nrog qee cov txiv hmab txiv ntoo qhuav nrog cov khoom muaj protein, xws li txiav nqaij, cheese, lossis whey protein co. Lawv tseem sib xyaw zoo nrog cov txiv ntoo thiab cov rog rog Greek yogurt, muab cov sib xyaw ntawm cov rog zoo, protein, thiab lwm yam khoom noj muaj txiaj ntsig.

Cov hnub tau noj zaub mov zoo, muaj fiber ntau, thiab muaj antioxidants. Lawv tseem ua tau zoo thiab yooj yim los npaj khoom noj txom ncauj. Tsuas yog ob lub Medjool hnub ntawm lawv tus kheej muab txog 130 calories ().

Sim sau cov hnub tim nrog cov txiv ntoo butter, qab zib cheese, lossis txawm tias muab nplej ib yam li mov lossis quinoa. Ntxiv ib lossis ob hnub rau cov smoothies, cov kua ntsw, thiab cov ris tsho hnav ris tsho rau tus kov ntawm qab zib.

Cov txiv hmab txiv ntoo qhuav yog ntim nrog calories, noj qab haus huv fiber ntau, thiab tshuaj antioxidant. Nws yog txoj hauv kev yooj yim rau ntxiv cov as-ham thiab calories rau koj cov zaub mov noj.

10. Txhua lub mov ci

Tag nrho cov qhob cij khob cij yog lwm qhov zoo carb los pab koj qhov hnyav.

Koj tuaj yeem ua qee qhov yooj yim, muaj calorie ntau, thiab cov zaub mov zoo los ntawm kev sib xyaw cov qhob cij nrog cov protein ntau xws li qe, nqaij, thiab cheese.

Thaum nriav mov ci, tsom rau cov txiaj ntsig ib puag ncig thiab cov mov mog. Cov kev noj qab haus huv zoo, xws li cov mov ci hauv Ezekiel, muaj nyob hauv khw muag khoom feem ntau.

Cov qhaub cij yog ib qho ntawm cov yooj yim tshaj plaws, ntau yam thiab cov khoom noj muaj txiaj ntsig rau kev pab koj tso rau qhov hnyav. Lawv cov khoom xyaw tsuas yog txwv los ntawm koj qhov kev xav: nqaij, cheese, veggies, txiv ntoo butter kis, avocado, thiab lwm yam.

Sim ib qho ntawm cov zaub mov txawv. Koj yuav pom txhua yam ntawm Reuben kom muaj ntaub qhwv kom muaj kev noj qab haus huv zoo rau ntau txoj kev xav ntawm lub sijhawm ua rau cov khoom ci cheese tsis suav.

Qaub cij tau ua nrov zuj zus thaum lub sijhawm muaj pandemic thiab vim li cas. Nws yog ib qho ntawm cov qhob cij tshaj plaws thiab txaus siab.

Thaum lub sijhawm muaj thoob qhov txhia chaw, ntau tus tau kawm paub yuav ua li cas ua khoom noj tshiab. Qaub cij muaj tsuas yog peb qho yooj yim: hmoov, dej, thiab ntsev. Ib qho hnyav uas hnyav 2 ooj (56 g) yuav ua rau koj li 160 calories.

Cov kab mob muaj sia nyob hauv kev ua noj ua haus kom muaj kab mob hauv lub plab, uas tuaj yeem ua kom muaj zog tiv thaiv kab mob ().

Cov qhob cij nplej muaj peev xwm ua kom nce phaus, tshwj xeeb tshaj yog thaum ua ke nrog cov khoom noj muaj protein zoo.

11. Avocados

Avocados tau ntim nrog cov rog rog zoo.

Tsis zoo li lwm cov txiv hmab txiv ntoo tag nrho, avocados yog qhov muaj calorie-tuab thiab yog li yog qhov khoom noj zoo tshaj plaws kom pab koj qhov hnyav.

Tsuas yog ib lub avocado loj muab ib puag ncig 322 calories, 29 grams rog, thiab 14 grams fiber ().

Avocados kuj muaj ntau cov vitamins, minerals, thiab ntau yam muaj txiaj ntsig cog ntawm cov nroj tsuag.

Sim ntxiv avocados rau koj cov zaub mov tseem ceeb thiab lwm cov tais diav xws li omelets lossis qhaub cij.

Ib qho ntawm txoj kev nyiam tshaj plaws thiab yooj yim ntawm kev txaus siab rau avocado yog nyob ntawm avocado toast. Tsuas mash tau qee cov avocado thiab kis rau ntawm koj lub ci. Nws yooj yim heev!

Lwm txoj kev qab kom txaus siab rau lub avocado muaj ntau yam xws li:

• guacamole
• zaub nyoos
• kua zaub
• qhwv
• qhaub cij
• ntawv kib
• sushi
• raws li ib tug topping
• raws li cov mayonnaise hloov
• grilled
• ci
• pickled

Avocados yog cov rog thiab cov zaub mov zoo. Lawv muaj ntau yam heev thiab tuaj yeem ntxiv rau ntau cov zaub mov sib txawv los yog noj lawv tus kheej.

12. Noj zaub mov kom zoo

Cov zaub mov zoo yog qhov txiaj ntsig zoo ntawm carbs, calories, thiab cov as-ham.

Thaum koj yuav tsum zam kev ua, muaj cov suab thaj uas muaj suab thaj ntau ntau, cov ntawv ua kom noj qab haus huv, xws li oatmeal ua noj nrog mis nyuj, tuaj yeem yog qhov zoo carb ntxiv rau koj cov zaub mov noj.

Koj yuav tau txais li ntawm 130 calories los ntawm 1 lub khob ntawm oatmeal siav, ntxiv rau cov calories hauv ib cov mis nyuj lossis toppings uas koj ntxiv ().

Xav txog qhov topping koj cov oats kub, hmo oats, lossis cov rog Greek yogurt nrog:

• txiv ntoo
• txiv ntoo qhuav
• chia noob
• tshiab cov txiv ntoo
• qhob granola

Cov zaub mov muaj noob thiab oats kuj muaj cov txiaj ntsig zoo xws li muaj fiber ntau thiab noj qab nyob zoo antioxidant (25).

Thaum nriav khoom noj cov zaub mov, tsom rau cov kev xaiv uas zoo:

• oats
• granola
• multigrains
• ceg
• Exekees hom

Nco ntsoov nyeem cov ntawv sau thiab zam cov zaub mov uas muaj cov piam thaj ntau ntxiv rau. Xaiv cov uas muaj fiber ntau thaum ua tau.

Granola yog ib qho khoom noj uas muaj calorie-tuab uas ua kom loj, ntawm cov txiv ntoo qhuav, thiab txiv ntoo. Nws yog qhov muaj protein, fiber ntau, thiab micronutrients. Tsuas yog ib nrab khob ntawm granola tuaj yeem muab nruab nrab ntawm 200-300 calories.

Koj tuaj yeem xav sim ua koj tus kheej cov granola kom tsis txhob muaj cov suab thaj ntxiv hauv qee cov qauv-tom qab yuav.

Kev noj zaub mov noj zaub mov yuav yog txoj kev zoo rau koj qhov hnyav dua thiab kev noj haus kom muaj fiber ntau. Txawm li cas los xij, lo rau cov ntaub ntawv kev noj qab haus huv xws li oatmeal.

13. Cereal tuav

Qee cov khoom noj muaj txiaj ntsig zoo rau lub khw yuav yog cov khoom noj txom ncauj zoo rau lub cev thaum koj taug kev. Yuav luag txhua qhov nruab nrab nruab nrab ntawm 150-200 calories.

Lawv tseem yog qhov kev xaiv zoo ua ntej lossis tom qab kev cob qhia vim tias lawv nyiam muaj cov sib xyaw sai sai thiab zom cov carbs.

Raws li khoom noj txom ncauj lossis pluas noj thaum mus, sim ua ke nrog cov nplais nplej nrog lwm cov khoom muaj protein, xws li cov rog Greek yogurt, qe hau, txiav nqaij txias, lossis nqaij protein ntau.

Hos qee qhov khoom noj zaub mov kom noj qab nyob zoo, ntau lwm tus tau ntxiv qab zib, roj, ntsev, thiab khaws cia uas tsis tsim nyog. Koj tuaj yeem xav sim ua koj tus kheej cov khoom siv. Nws yooj yim dua li qhov koj xav.

Sim cov zaub mov no ua koj cov khaub noom ci nqaij ua noj ua tsev. Feem ntau, koj yuav xav tau ob peb yam khoom xyaw, thiab tej zaum koj yuav muaj nws nyob hauv koj lub pantry tam sim no.

Tab sis yog tias koj tsis muaj qhov yooj yim nyob hauv chav ua noj, nws tuaj yeem pom cov khw muag khoom noj zoo dua hauv khw muag khoom noj. Tsuas yog nco ntsoov txhawm rau txhawm rau txhawm rau ua los ntawm cov hmoov txhuv muaj txiaj ntsig zoo thiab lwm yam khoom xyaw zoo, xws li txiv ntoo qhuav, txiv ntoo, lossis noob.

Lo rau cov khaub noom nplej uas muaj cov hmoov nplej thiab lwm yam khoom xyaw zoo, xws li txiv ntoo qhuav thiab txiv ntoo.

14. Tsaus chocolate

Zoo dub chocolate muab ib tuj ntawm antioxidants thiab cov txiaj ntsig kev noj qab haus huv.

Chocolate chocolate muaj tsawg kawg yog 70 feem pua ​​cacao (lub noob los ntawm cov chocolate uas tau ua) tau hais tias yuav pab tswj cov tshuaj hormones kev ntxhov siab thiab ntshav qab zib.

Nws kuj tseem yuav pab txo qis kev pheej hmoo ntawm kab mob plawv, qee yam mob qog nqaij hlav, mob o, ntxhov siab, thiab ntshav qab zib hom 2. (26).

Zoo li lwm cov zaub mov muaj roj ntau, cov chocolate tsaus muaj qhov muaj calorie ntau heev, txhais tau tias nws yooj yim kom tau txais ntau calories los ntawm nws.

Txhua 100-gram (3.5-ounce) bar nrog 60-75 feem pua ​​cacao solids muaj nyob ib puag ncig 600 calories thiab tau ntim nrog micronutrients thiab kev qhia txog kev noj qab haus huv, suav nrog cov tshuaj fiber, magnesium, thiab tshuaj tua kab mob ().

Muaj ntau txoj hauv kev kom txaus siab cov qhob noom xim kasfes tsaus ntxiv rau kev noj nws ncaj.

Tso koj cov zaub mov ci rau thaum sawv ntxov nrog nws, muab ob peb curls rau saum ib lub txiv ntoo, lossis ua ib co ncu-dej haus (lossis soob) chocolate zoo li cov Parisians ua.

Koj tuaj yeem ua cov khoom qab zib chocolate zoo, zoo li lub zog tom, tsis muaj txhaum chocolate truffles, lossis chocolate cov txiv laum huab xeeb butter avocado paj npleg.

Supermarket aisles muaj neeg coob nrog ntau hom thiab zoo ntawm cov chocolate tsaus. Nco ntsoov xaiv qhov zoo siab nrog tsawg kawg 70 feem pua ​​cacao.

Tshawb xyuas phau ntawv qhia no rau cov lus qhia kws tshaj lij.

Cov chocolate dub tau ntim nrog tshuaj antioxidants thiab lwm yam khoom noj muaj txiaj ntsig, nrog rau ntau ntawm cov calories kom pab koj qhov hnyav.

15. Ci

Cheese tau yog ib qho khoom noj txaus rau ntau pua xyoo.

Zoo li chocolate dub, nws yog qhov muaj nyob hauv cov calories thiab cov rog. Tsuas yog 1 ooj ntawm cheddar cheese (28 grams) muaj 110 calories thiab 7 grams protein (). Koj ib zaug twg me dua qhov koj xav. Nws yog hais txog qhov loj me ntawm khub ntawm cov tsuav.

Vim tias cheese tau qab, koj tuaj yeem sib xyaw nws rau hauv feem ntau cov tais diav thiab yooj yim ntxiv ob peb puas ntxiv calories.

Cheese muaj nyob rau hauv ntau yam suav tsis txheeb, los ntawm creamed, mus muag, rau tawv. Txheeb xyuas cov npe no ntawm kev noj qab nyob zoo cheese kom paub seb cov twg haum koj lub palate zoo tshaj.

Ntau cov keses yog cov muaj rog thiab cov roj nyeem. Zoo li cov zaub mov muaj calorie ntau, cov chees ntawm txhua yam yog noj zoo tshaj plaws.

Ib qho ntawm cov zaub mov zoo tshaj plaws hauv tais diav yog mac thiab cheese. Nws mus tau yooj yim, txawm tias koj tsis muaj lub siab los noj ntau. Sim ua daim ntawv qhia mac thiab cheese no kom tau txais kev noj qab haus huv ntawm kev nyiam lub hnub nyoog ntev.

Huag, thiab peb tsis tuaj yeem hnov ​​qab txog qhov qhaib cov pob zeb ci ci ci ci. Tam sim no thiab tom qab ntawd, ntawm tag nrho cov mov ci lossis muffins lus Askiv, leej twg tuaj yeem tawm tsam peb cov menyuam yaus nyiam?

Cheese yog qhov txiaj ntsig zoo ntawm cov protein thiab nplua nuj nyob rau hauv cov rog zoo. Ntxiv nws rau cov zaub mov noj yog tias koj xav tau cov calorie thiab cov tsw qab.

16. Txhua lub qe

Qe yog ib qho ntawm cov nqaij ua kom noj qab haus huv zoo tshaj plaws nyob hauv ntiaj teb. Lawv muab kev sib txuas ua ke zoo ntawm cov protein zoo thiab cov rog zoo. Txhua lub qe loj uas hnyav 2 ooj, uas muaj plhaub (50 grams), muaj txog 74 calories ().

Nws tseem ceeb heev uas koj noj lub qe tag nrho. Qhov tseeb, yuav luag tag nrho cov txiaj ntsig zoo hauv cov qe muaj nyob hauv yolk.

Tsuav koj tsis muaj qhov tsis haum rau qe, tsis tas yuav txwv koj lub qe noj - koj tuaj yeem noj peb lub qe tauj ib hnub yog tias koj xav tau.

Qhov tseeb, ntau tus neeg ncaws pob lossis cov neeg tawm dag zog yuav noj rau lossis ntau dua txhua hnub.

Cov qe ua tau zoo heev thiab tuaj yeem ua rau ntau txoj hauv kev, xam nrog rau kev rwj, nqaij pias, kib, ci, thiab nqaij.

Siv lawv nyob rau hauv:

• zaub nyoos
• kab npauj
• qhaub cij
• ci ncuav muffins
• hloov ncuav
• cov khoom qab zib zoo li qe custard thiab créme brûlée (hauv cawv, ntawm chav kawm)

Omelets yog cov zaub mov nyiam dua txhua lub sijhawm ntawm hnub. Koj tuaj yeem ntxiv rau hauv cov nqaij, veggies, thiab cheese, tom qab ntawd sab saum toj nrog qaub cream thiab avocado rau qhov muaj qhov muaj calorie ntau ntxiv.

Sim cov zaub mov no rau cov qe noj tshais zoo (thiab peb yuav tsis qhia seb koj puas muaj cov pluas su lossis noj hmo).

Qe yog ib qho khoom noj zoo tshaj plaws rau kev tsim kom cov leeg. Nws tsis muaj qhov txwv rau tus lej koj yuav tsum tau noj nyob hauv ib hnub, thiab lawv tau txais txiaj ntsig zoo.

17. Tas nrho cov rog yogurt

Cov roj ntsha puv Greek yogurt yog lwm yam khoom noj txom ncauj zoo noj thiab yooj yim. Nws muaj cov khoom noj muaj txiaj ntsig zoo heev, suav nrog kev sib xyaw zoo ntawm cov protein, carbs, thiab cov rog.

Txhua 6-ooj noj ib qho yooj yim, mis nyuj yogurt yuav muab rau koj 165 calories thiab 15 gram ntawm cov protein, thiab ua ntej ntawd koj ntxiv rau tag nrho koj cov khoom noj kom qab thiab toppings ().

Muaj ntau cov khoom noj txom ncauj kom ntau thiab ua kom yuag-ua zaub mov zoo raws li cov kua mis nyeem qaub. Ntawm no yog ob peb:

• Kua mis nyeem qaub thiab txiv hmab txiv ntoo: Ua ke 1-2 khob ntawm yogurt nrog txiv ntoo tshiab lossis qhuav. Koj tuaj yeem ntxiv cov txiv ntoo, noob, zib ntab, granola, chocolate dub, lossis txiv maj phaub plaub ya ri.
• Qhob noom xim kasfes taum chocolate pudding: Sib tov 1-2 khob kua mis nyeem qaub nrog 100 feem pua ​​cocoa hmoov, txiv laum huab xeeb lossis txiv ntoo butter, thiab cov qab zib xws li stevia, zib ntab, lossis qab zib. Koj tuaj yeem ntxiv cov nplai ntawm whey kom muaj protein ntau.
• Yogurt parfait: Ua ke 1-2 khob ntawm yogurt nrog granola thiab sib xyaw ntawm cov noob hauv cov khaubncaws sab nraud povtseg kom tsim tau cov khoom noj kom qab thiab zoo rau kev noj tshais lossis noj txom ncauj zoo.
• Smoothies: Tag nrho cov rog Greek yogurt yog qhov zoo ntxiv rau yuav luag txhua tus smoothie nce cov protein ntau thiab muab nws cov creamier, zoo li tuab-xws li tuab.

Sim cov mis nyuj yogurt cov lus qhia rau cov calories ntau dua, tsis muaj piam thaj, thiab yuav luag ob npaug ntawm cov kua mis yogurt (). Greek cov kua mis nyeem qaub yog thaj tsam thiab muaj qhov tuab dua. Qhov no ua rau nws zoo rau toppings lossis ua khoom noj txom ncauj qab ntawm nws tus kheej.

Xaiv cov yogurt zoo tshaj plaws ntawm ntau cov kev xaiv ntawm cov khw muag khoom noj yuav nyuaj. Nyeem daim ntawv lo thiab zam kom tsis txhob muaj cov neeg quav tshuaj ntxiv xws li qab zib, tuab, lossis tshuaj ntxiv.

Saib rau kev yuav cov lus qhia ntawm no.

Cov rog Greek yogurt ua lwm yam tshuaj uas tuaj yeem pab koj ntxiv cov rog thiab protein ntau rau koj cov zaub mov noj. Nws yog qhov zoo tshaj rau nws tus kheej lossis los ua khoom noj uas ua haujlwm nyob rau hauv ntau lub tais.

18. Cov rog zoo thiab roj siv

Cov rog zoo thiab cov roj yog qee cov zaub mov muaj calorie ntau-ntau nyob hauv ntiaj teb ().

Cias ntxiv 1 tablespoon ntawm txiv roj roj (15 mL) ntawm cov roj rau cov kua ntses, zaub nyoos, thiab thaum ua noj ua haus tuaj yeem ntxiv 120 calories ().

Roj zoo muaj xws li:

• ntxiv nkauj xwb tus txiv roj roj
• avocado roj
• txiv maj phaub roj

Ib txoj kev tau txais cov rog zoo yog muaj kas fes butter rau pluas tshais lossis ua cov khoom noj txom ncauj uas muaj calorie ntau. Muab cov khob kas fes haus nrog kas fes roj thiab cov roj butter tsis tos kom txog thaum nws zoo li lub ua npuas npau.

Nws yog ib qho tseem ceeb kom muaj cov rog thiab roj zoo rau hauv koj cov zaub mov, tshwj xeeb yog koj sim ua kom yuag. Lo rau cov roj kom zoo xws li txiv roj thiab avocado roj.

Hauv qab kab

Cov lus zais hauv qab ntawm nce ceeb thawj yog noj tsis tu ncua ntau calories ntau dua li qhov koj hlawv nrog kev ua ub no.

Kev hnyav tes taw hnyav kuj tseem ceeb heev, kom cov calories ntxiv los ntawm cov zaub mov thiab cov khoom noj txom ncauj hauv calorie siv tau los tsim cov leeg nqaij ua ke es tsis txhob ntxiv cov rog.

Teeb cov khoom noj hauv cov npe no rau hauv cov phiaj xwm khoom noj thiab pluas noj uas koj nyiam thiab tuaj yeem lo nrog lub sijhawm ntev.