8 "Cov Khoom Noj Hmo" Koj Yuav Tsum Noj tshais

Zoo Siab

• Kua zaub
• Taum
• Rice
• Chopped Zaub xam lav
• Mushroom
• Ntses
• Tofu
• Hmoob
• Tshuaj xyuas rau

Yog tias koj puas tau noj tshais rau noj hmo-pancakes, waffles, txawm tias qe qe-koj paub tias kev lom zem dab tsi tuaj yeem sib pauv noj mov. Vim li cas ho tsis sim nws lwm txoj kev? Mary Hartley, RD, tus kws noj zaub mov hauv online ntawm New York City tau hais tias "Ntau haiv neeg noj cov neeg Asmeskas saib li cas yog cov khoom noj hmo rau lawv thawj pluas noj ib hnub." Thiab txij li thaum pluas tshais tseem yog pluas mov tseem ceeb tshaj plaws uas koj tuaj yeem noj zaub mov noj qab haus huv, ntxiv cov khoom noj tshiab rau koj lub repertoire tsis tsuas yog txawv cov khoom noj, nws ua rau koj tsis txhob dhuav. Ntxiv rau, noj zaub mov "noj hmo" heartier pab ua kom koj noj kom tsawg dua txhua hnub. Nov yog yim yam zaub mov-thiab pab tswv yim-ua kom dhau koj cov pluas noj thaum sawv ntxov.

Kua zaub

Miso kua zaub tshwj xeeb, txawm tias cov kua zaub ua kua zaub yog ib qho kev xaiv zoo, tshwj xeeb tshaj yog tias nws tau ntim nrog cov veggies thiab lean protein (nyob deb ntawm cov bisques los yog cream-based soups). Miso kua zaub, nrov hauv Nyij Pooj, tau fermented, thiab raws li Hartley, cov khoom noj fermented tuaj yeem pab ua kom lub plab zom mov nrog cov kab mob zoo uas ntxiv dag zog rau lub cev tiv thaiv kab mob, ntxiv rau pab koj ua cov txheej txheem cov zaub mov zoo los ntawm txhua yam zaub mov koj noj txhua hnub. Lwm zaus koj xaj khoom noj, txuag cov kua zaub uas tuaj nrog koj sushi rau pluas tshais.

Taum

Taum ntawm toast yog noj tshais nrov hauv tebchaws Askiv, thiab lawv tau noj nrog cov nplej (nqaij lossis tortillas) thaum sawv ntxov thoob plaws South America thiab Africa. Yog vim li cas: Thaum koj muab cov taum nrog cov nplej, nws dhau los ua cov protein-thiab ua kom muaj cov protein zoo raws li tsiaj cov tsiaj. Ntxiv rau, fiber ntau hauv taum, txog 16 grams ib khob, muaj txhua yam kev noj qab haus huv tseem ceeb, los ntawm kev pab zom zaub mov kom txo qis cov roj cholesterol. Liab, dub, lossis qis sodium ci taum yog koj cov thawj koom ruam zoo tshaj.

Rice

Oatmeal tsis yog cov nplej tag nrho uas koj tuaj yeem noj rau pluas tshais. Rice, barley, bulgur, quinoa, farro, thiab lwm yam nplej tag nrho ua ib qho zoo kawg nkaus kub thaum sawv ntxov noj mov, thiab lawv ua hauj lwm zoo nrog tag nrho cov tib fixings uas ua rau oatmeal saj zoo dua cov nplej paste-thiab feem ntau muaj heartier, nuttier tsw.

Noj tag nrho cov nplej ua ntej ntawm cov khoom siv thiab rov ua kom noj tshais, ntxiv cov khoom xws li mis nyuj, txiv hmab txiv ntoo, txiv ntoo, noob, thiab / lossis txuj lom. Piv nrog rau cov nplej ua kom zoo (cov hmoov nplej dawb, qhob cij dawb, nplej dawb), cov nplej tag nrho muaj 18 cov vitamins thiab cov zaub mov tseem ceeb ntxiv los pab koj nyob twj ywm thiab tsom mus rau tag kis.

Chopped Zaub xam lav

Xav txog tias cov kws tshaj lij pom zoo yim txog 10 pluas noj zaub hauv ib hnub, nws ua rau nkag siab kom tau txais ib lossis ob qhov los ntawm koj thawj pluas noj. Hauv cov neeg Ixayees noj tshais zaub xam lav-feem ntau cov txiv lws suav, dib, thiab kua txob, hnav khaub ncaws nrog kua txiv qaub tshiab thiab txiv roj roj-tau ua nrog cheese thiab qe. Tso cov protein nyob hauv tsev los ntawm kev ntxiv qe nyoos, nqaij, taum, txiv ntseej, lossis noob. Los yog sim nthuav kev sib xyaw raws caij nyoog, xws li beets, pears, thiab walnuts.

Mushroom

Ib pluag tshais sab phaj hauv tebchaws Askiv, nceb yog qhov zoo ntxiv rau omelets, quiches, frittatas, thiab crepes. Los yog koj tuaj yeem yooj yim sauté ib pawg thiab noj lawv piled ntawm toast nrog ib daim ntawm cheese. Mushroom yog cov calories tsawg thiab muaj roj tsawg tab sis muaj cov nqaij zoo nkauj uas ntxiv ntau, ntxiv rau lawv tau ntim nrog cov vitamins B tseem ceeb, potassium, thiab selenium. Thaum loj hlob nceb raug tshav ntuj, lawv kuj yog ib qho chaw ntawm vitamin D.

Ntses

Txawm hais tias nws yog kippers hauv UK, lox hauv Scotland, lossis pan-fried herring hauv Nova Scotia, taug kev sab nraum Teb Chaws Asmeskas thiab muaj caij nyoog zoo koj yuav pom ntses ntawm lub rooj noj tshais. Thaum cov nqaij nruab deg thaum sawv ntxov ntxov yuav tsis txaus siab rau txhua tus, cov ntses haus luam yeeb (zoo li lox) muaj qhov ntxhiab tsw qab uas txawm tias tsis yog cov kiv cua tuaj yeem sawv. Ntxiv rau, tag nrho cov ntses tau ntim nrog cov protein thiab noj qab nyob zoo omega-3 rog, nrog rau cov vitamin D thiab selenium.

Sim ob peb daim ntawm cov ntses salmon uas tsis haus cov bagel thiab qab zib cheese, lossis sauté cov nqaij ntawm koj nyiam ntau yam nyob rau tib lub sijhawm nws yuav siv ua qe.

Tofu

Thaum koj tuaj yeem koom nrog tofu nrog cov nqaij tsis muaj hnub Monday lossis Thaib nqa tawm, nws yog qhov khoom noj tshais zoo tshaj plaws vim tias nws tuaj yeem siv tau ntau txoj hauv kev: sib tov, ci hauv cov voos thiab sib xyaw nrog zaub, lossis sib xyaw rau hauv smoothie-uas yog vim li cas nws thiaj li muaj thoob plaws ntiaj teb. zaub mov noj tshais raws li qe thiab txias txias hauv cov tebchaws xws li Nyij Pooj thiab Is Nrias teb.

Tofu muaj protein ntau tab sis tsawg calories, rog, thiab sodium. Nws kuj tseem muaj omega-3 fatty acids. Tsuas yog nco ntsoov khaws cia kom zoo, vim tias cov roj hauv lub plawv zoo nyob rau hauv tofu tuaj yeem degrade nrog rau lub teeb thiab huab cua.

Hmoob

Koj noj nws nrog carrots thaum 11 teev sawv ntxov, yog vim li cas ho tsis tsoo nws li ob peb teev? Hummus feem ntau noj rau pluas tshais hauv Middle East, thiab nws zoo heev. Kev sib xyaw ntawm chickpeas qhuav, tahini, thiab txiv roj roj ua rau cov kua txiv hmab txiv ntoo uas muaj vitamin E, antioxidants, calcium, hlau, protein, fiber, vitamin A, thiab thiamine. Slather nws ntawm qee qhov ci ci es tsis txhob siv txiv laum huab xeeb, noj nrog veggies, los yog ua ke nrog qee cov avocado slices thiab spritz ntawm txiv qaub kua txiv.

Tshuaj xyuas rau