Katie Dunlop ntawm Kev Hlub Hnyav Qoj Qws qhia nws cov khoom noj txhua lub limtiam-Thiab Mus-Rau Noj Hmo Zaub Mov

Zoo Siab

• Zaj Lus Qhia #1: Cov zaub mov noj qab haus huv tuaj yeem qab.
• Zaj Lus Qhia #2: Mus rau tom khw muag khoom nrog lub phiaj xwm.
• Kauj Ruam 3: Ua cov zaub mov ib ncig ntawm cov nqaij ntshiv, noj qab nyob zoo carbs thiab rog, thiab zaub.
• Ntsuam xyuas rau

Katie Dunlop tau kawm ntau yam txog kev noj zaub mov ntau xyoo. "Kwv yees li 10 xyoo dhau los, Kuv tau ua neej nyob tsis zoo," tus kws qhia thiab tus muaj feem cuam tshuam txog kev nco qab. Cov khoom uas nws xav tias noj qab nyob zoo feem ntau muaj cov ntawv sau xws li "tsis muaj piam thaj", "calorie tsawg," thiab "tsis muaj rog." Tab sis thaum kawg, Dunlop paub tias cov zaub mov no tsis ua rau nws xav tias zoo heev.

Tam sim no, nws qhov kev xav tau hloov pauv tag nrho. Dunlop hais tias "'Noj qab nyob zoo' thiab qhov ntawd txhais tau hloov pauv rau kuv. Nws tau dhau los ntawm qhov kev paub no tias Dunlop muaj peev xwm poob 45 phaus - thiab khaws nws tawm. (Vim tias nws muaj hypothyroidism, uas tuaj yeem ua rau hnyav nce, ua tib zoo saib seb hom khoom noj sib txawv ua rau nws xav li cas - thiab yog -tshwj xeeb tseem ceeb.)

Nws lub tswv yim noj zaub mov zoo tam sim no? "Nws yog tiag tiag txog kev sau kuv lub cev nrog tag nrho cov khoom noj thiab cov khoom xyaw tiag tiag, thiab ua tib zoo saib seb cov zaub mov txawv li cas cuam tshuam rau kuv qib zog," nws piav qhia. "Tom qab ntawd, kuv hloov kho raws li." Ua ntej, peb lub ntsiab lus tseem ceeb uas nws tau kawm, thiab yuav ua li cas muab lawv los ua haujlwm rau koj tus kheej.

Zaj Lus Qhia #1: Cov zaub mov noj qab haus huv tuaj yeem qab.

Dunlop hais tias "Kuv xav tias ntau tus neeg xav tias yog qee yam noj qab nyob zoo, nws yuav tsis saj zoo li," Tab sis qhov ntawd tsis tuaj yeem txuas ntxiv los ntawm qhov tseeb. "Rau kuv, nws yog tiag tiag txog kev kawm yuav ua li cas thiaj li muaj tswv yim. Raws li koj tau noj cov zaub mov noj qab haus huv thiab zoo dua rau koj, koj saj hloov. Tab sis kuj, koj tuaj yeem tau txais ntau yam qab ntawm zaub thiab zaub mov tiag tiag nrog seasonings thiab Tam sim no cov zaub mov kuv noj yog qab thiab qab tshaj li txhua yam kuv tau noj ua ntej. "

Zaj Lus Qhia #2: Mus rau tom khw muag khoom nrog lub phiaj xwm.

Niaj hnub no, Dunlop khaws ib tuj ntawm cov khoom noj tseem ceeb ntawm tes kom noj qab haus huv xaiv tau yooj yim. Thiab nws yeej tsis ntaus lub khw muag khoom noj yam tsis muaj npe. Ua li ntawd, nws tuaj yeem ua kom ntseeg tau tias nws nyob ntawm txoj kev.

Nws hais tias "Nrog rau qhov ntawd, kuv sim ua lub khw ib puag ncig, vim tias qhov uas koj yuav pom cov khoom noj qab haus huv tshaj plaws thiab cov khoom noj tag nrho hauv khw muag khoom feem ntau," nws hais. "Tom qab ntawd thaum kuv mus rau hauv txoj kev, kuv muaj daim ntawv teev npe thiab kuv paub tias kuv xav tau dab tsi - yog li kuv tsis tshua muaj peev xwm tuav cov hnab ntim khoom sib txawv."

Nrhiav ib daim ntawv teev npe me ntsis? Nov yog qee yam khoom uas koj ib txwm pom hauv Dunlop cov npe khoom noj:

• Feem ntau cov veggies: "Veggies yog kuv tus naj npawb ib. Kuv ib txwm tau txais yam xws li celery thiab asparagus."
• Salmon, qaib, thiab qaib ntxhw: Nws nyiam sib tov nws nrog cov protein sib txawv.
• Pre-siav nyuaj-boiled qe: "Cov no tsuas yog ua kom yooj yim kom muaj cov protein sai uas tau npaj mus."
• Almond butter thiab cashew butter: "Koj tuaj yeem tso cov no rau hauv smoothies, ci, lossis ci nrog lawv."
• Avocados: "Avocado yog ib qho kuv nyiam noj qab nyob zoo. Koj tuaj yeem ua ntau nrog lawv."
• Parmesan crisps: Nws siv lawv ua zaub xam lav topping.
• Qaib ntxhw lo: "Kuv ib txwm nyiam kom muaj cov no rau khoom noj txom ncauj. Nws yog ib qho tseem ceeb uas yuav tau saib xyuas cov uas tsis muaj qab zib ntxiv. Tab sis lawv yog cov khoom noj txom ncauj zoo heev."
• Qos yaj ywm qab zib: "Kuv noj cov no ua khoom noj txom ncauj nrog almond butter lossis ua fries fries. Lawv muaj ntau yam thiab muaj txiaj ntsig zoo ntawm fiber ntau thiab noj qab haus huv carbohydrates."

Kauj Ruam 3: Ua cov zaub mov ib ncig ntawm cov nqaij ntshiv, noj qab nyob zoo carbs thiab rog, thiab zaub.

"Rau tag nrho kuv cov pluas noj, kuv sim suav nrog cov rog noj qab haus huv, noj qab haus huv protein, noj qab haus huv carb, thiab veggies," Dunlop piav qhia. Tus qauv ntawd ua haujlwm rau txhua yam los ntawm tacos rau smoothie. Piv txwv li, nyob rau hauv ib tug smoothie, nws yuav siv txiv ntseej mis nyuj, almond butter, berries, spinach, thiab ib tug protein hmoov. "Qee zaum, kuv tseem yuav ntxiv ib nrab khob ntawm oats," nws hais.

Tau kawg, qhov tseem ceeb tshaj plaws yog nrhiav kom muaj kev noj qab haus huv zoo rau koj tus kheej, thiab qhov ntawd yuav yog tus kheej rau txhua tus neeg, nws hais txog. "Sau koj lub phaj nrog cov khoom siv ua ntej yog qhov tseem ceeb, tab sis koj kuj tseem yuav muaj peev xwm txaus siab rau lwm yam tsis muaj kev txhaum," hais tias Dunlop.

Siv cov zaub mov no, Dunlop hais tias nws cuam tshuam nrog cov zaub nyoos thiab cov tais nplej tas li.

Nov yog yuav ua li cas nplawm ib qho ntawm nws favorites: Roasted Spicy Chickpea Zaub xam lav nrog Creamy Ranch Hnav khaub ncaws.

Cov khoom xyaw:

• Loj puv tes ntawm cov zaub ntsuab sib xyaw
• Cherry txiv lws suav, hlais
• Ua txhuv xim av
• Nqaij roasted chickpeas, khw muag khoom lossis hauv tsev
• 1-2 tablespoons avocado, txiav
• Healthy Choice Power Dressings Creamy Ranch

Cov lus qhia:

1. Ua kom sov cov mov, yog tias xav tau.
2. Muab cov zaub ntsuab sib tov tso rau hauv ib lub tais. Txheej txiv lws suav, mov xim av, chickpeas, thiab avocado rau saum.
3. Ua kom tiav nrog cov khaub ncaws hnav.

Ntsuam xyuas rau