5 Kauj Ruam rau Zaub Zaub Lub Caij Nplooj Ntoos Zeeg Zoo Tshaj Plaws

Zoo Siab

• Tshuaj xyuas rau

Nws yog lub sijhawm los pauv cov zaub mov hauv cov zaub nyoos rau cov zaub xam lav, tab sis daim ntawv qhia zaub xam lav tuaj yeem yooj yim ua fattening li burger thiab fries. Txhawm rau tsim lub tais sib npaug tshaj plaws thiab zam kev hla dhau, ntawm no yog kuv li 5-kauj ruam zaub xam lav zoo:

Kauj ruam 1: Pib nrog lub hauv paus veggie ua los ntawm (zoo dua) cov zaub ntsuab xws li cov zaub ntsuab, Romaine, arugula, spinach thiab lwm yam nqaij nyoos uas koj nyiam. Txiv lws suav, dos liab, txhoov cov carrots, dib yog cov piv txwv zoo, tab sis sim ua kom tsis txhob muaj cov hmoov nplej zoo li qos yaj ywm lossis taum pauv. Ua kom kwv yees li 2 khob tag nrho, qhov loj ntawm 2 pob ntaus pob, thiab tsawg kawg 3 xim sib txawv, xws li ntsuab, liab thiab txiv kab ntxwv. Antioxidants yog txuam nrog cov xim uas muab veggies lawv cov xim. Noj tus zaj sawv ntawm cov xim txhais tau tias koj nthuav tawm koj lub cev mus rau qhov dav dua ntawm cov kab mob sib ntaus thiab tiv thaiv tus mob agers.

Kauj ruam 2: Ntxiv tag nrho cov qoob loo. Kuv nyiam ntxiv ua kom siav, ua kom txias tag nrho cov nplej rau cov zaub xam lav hauv vaj, zoo li barley, txhuv qus, quinoa lossis pob kws organic (yuag, suav tag nrho cov pob kws suav tag nrho cov nplej). Ib zaug ntxiv, tsom mus rau ib nrab khob, qhov loj ntawm ib nrab ntawm baseball. Noj tsawg kawg yog 3 khob ntawm cov nplej txhua hnub (ib qho khoom noj yog ib nrab khob siav) txuas rau kev tiv thaiv ze li txhua yam kab mob ntev (xws li kab mob plawv thiab ntshav qab zib) nrog rau kev txo qis qhov hnyav thiab txo cov rog hauv plab.

Kauj ruam 3: Rau cov protein, ntxiv daus (hais txog qhov loj me ntawm ib nrab ntawm baseball, uas sib npaug li ib nrab ib khob) ntawm cov lentils lossis taum, cubed organic khov tofu lossis edamame, nqaij qaib mis lossis nqaij nruab deg. Yog tias koj yog omnivore, tsom rau cov zaub mov raws li taum li tsib zaug hauv ib lub lis piam. Taum tau ntim nrog ntim cov fiber ntau nrog rau cov tshuaj tiv thaiv kab mob thiab cov zaub mov tseem ceeb xws li hlau thiab magnesium. Thiab cov neeg noj taum tsis tu ncua muaj 22% qis dua kev pheej hmoo ntawm kev rog thiab lub duav me me!

Kauj ruam 4: Rau "zoo" rog ntxiv ib qho me me ntawm cov txiv roj roj ntxiv, tsis pub ntau tshaj ib Tbsp (qhov loj ntawm koj tus ntiv tes xoo, los ntawm qhov nws khoov mus rau lub ntsis), ob peb tablespoons txiv ntseej los yog noob los yog ib lub quarter ntawm avocado siav. . Kev noj qab haus huv, cov roj uas muaj cov nroj tsuag muaj txiaj ntsig zoo txhawb kev nqus ntawm antioxidants. Qhov tseeb cov kev tshawb fawb qhia tau hais tias tsis muaj rog, tsawg heev antioxidants yog absorbed.

Kauj ruam 5: Hnav koj cov zaub xam lav nrog balsamic vinegar, uas ntxiv rau qhov tsw, txawm tias muaj cov tshuaj tiv thaiv kab mob ntau dua thiab tau qhia ua kom yuag poob thiab pab tswj ntshav qab zib. Thiab ntxiv qee cov kua txiv hmab txiv ntoo tshiab thiab tshuaj ntsuab, los ntawm cov kua txob dub dub rau cov zaub basil tshiab. Tshuaj ntsuab thiab txuj lom tau pom los txhawb kev zom zaub mov, txhim kho satiety, thiab lawv yog lub tsiab peb caug rau koj qhov kev nkag siab. Kuv nyiam lub caij ntuj sov ntau heev Kuv mob siab rau tag nrho tshooj rau lawv hauv kuv phau ntawv tshiab tshaj plaws, thiab kuv muaj lub npe tshwj xeeb rau lawv: SASS, uas sawv cev rau Slimming thiab Satiating Seasonings - yum!

Tsis ntev los no qhov kuv nyiam tshaj plaws yog:

• 1.5 khob organic sib tov zaub ntsuab

• Ib nrab liab thiab txiv kab ntxwv txiv lws suav, hlais ib nrab

• Ib nrab khob siav, lentils txias

• Ib nrab khob siav, ua kom txias txias

• Ib feem peb ntawm avocado siav, hlais

• 3-4 nplooj tshiab, nplooj zaub basil tawg

• 1-2 Tbsp balsamic vinegar

• Nyem los ntawm cov txiv qaub kua txiv tshiab

• Kua txob tshiab hauv av

Kuv tsis tawm tswv yim suav cov calories vim kuv ntseeg tias lub sijhawm noj mov, sib npaug, qhov ntau thiab tsawg, thiab qhov zoo yog qhov tseem ceeb dua, tab sis tsuas yog thaum koj xav tias cov zaub xam lav no tsuas yog 345 calories tab sis nws loj thiab txaus siab!

Cynthia Sass yog tus kws kho mob sau npe kawm nrog qib master's degree hauv kev tshawb fawb txog zaub mov noj thiab kev noj qab haus huv pej xeem. Feem ntau pom nyob rau hauv lub teb chaws TV nws yog ib tug SHAPE pab editor thiab noj zaub mov tus kws pab tswv yim rau New York Rangers thiab Tampa Bay Rays. Nws qhov tseeb tshaj plaws New York Times tus muag khoom zoo tshaj plaws yog Cinch! Conquer Cravings, Pounds thiab Poob Inches.

Tshuaj xyuas rau