8 Noj Qab Nyob Zoo Hacks

Zoo Siab

• Co co txiv maj phaub
• Dej Cocktail
• Ditch Dairy rau Avocado
• Txaus siab nrog Edamame
• Ci nrog taum dub
• Thicken nrog Cauliflower
• Marinate nrog kas fes
• Xaiv rau Oats
• "Choc" Fruit Up
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Koj twb tau siv Greek yogurt nyob rau hauv qhov chaw ntawm qaub cream, mayo, thiab qab zib; upgraded los ntawm dawb pasta rau whole-wheat noodles; thiab tej zaum txawm ditched qhwv rau lettuce nplooj. Txhua qhov ntse txav-thiab, hmoov zoo rau peb cov saj saj, cov kev yooj yim luv luv tsis tso tseg. Muaj peev xwm ua tau zoo rau koj cov zaub mov yuav luag tsis muaj qhov kawg, yog li khaws cov avocados, taum dub, kas fes, thiab txawm tias tsaus qhob noom xim kasfes, thiab pib ua txhua yam uas koj nyiam tshaj plaws.

Co co txiv maj phaub

Dej Cocktail

Txawm hais tias cawv tsis muaj calorie tsawg, cov suab thaj sib xyaw uas koj ntxiv ua dej qab zib tuaj yeem ua rau koj tiag tiag. "Nws muab cov electrolytes tseem ceeb xws li potassium, magnesium, thiab calcium," hais tias Patricia Bannan, RD, tus sau ntawm Noj Txoj Cai Thaum Lub Sijhawm nruj. "Cov no tuaj yeem pab ua kom koj muaj dej txaus thiab yog li zam kom tsis txhob muaj hangover yog tias koj overdo nws." Nco ntsoov xaiv txhua yam-natural txiv maj phaub dej, tsis txhob mloog zoo, rau qhov zoo tshaj plaws hooch.

Ditch Dairy rau Avocado

Tsis yog tsuas yog rau guac, avocado ua haujlwm zoo li hloov pauv butter hauv cov khoom ci xws li muffins thiab qhob cij yam tsis hloov pauv qhov tsw, hais tias Diane Henderiks, RD, tus kws ua zaub mov tus kheej thiab tus tsim ntawm Dish nrog Diane. Siv tib tus nqi ntawm cov avocado pureed raws li koj xav tau butter, thiab koj yuav txuag tau txog 80 calories, 9 grams rog, thiab 7 grams roj saturated ib diav. Ua tib yam ib-rau-ib qho kev sib pauv rau mayo hauv kev hnav khaub ncaws thiab qhaub cij zoo li cov ntses tuna kom tshem tawm txog 70 calories, 8 grams rog, thiab 1 gram ntawm saturated ib diav. Henderiks hais ntxiv.

Hais txog: 10 Delicious Avocado Desserts

Txaus siab nrog Edamame

Khaws ib lub hnab ntawm cov organic edamame hauv koj lub freezer, thiab siv cov taum ntsuab me me ua cov dej khov hauv koj lub smoothie rau cov nroj tsuag zoo ntawm cov protein, Henderiks hais. Tsuas yog plaub lub khob muaj kwv yees li 3 grams rau 30 calories.

Ci nrog taum dub

Brownies tsis paub meej txog kev noj qab haus huv, tab sis ntxiv cov taum dub tuaj yeem tiv thaiv cov ntshav qab zib ntau ntau uas feem ntau cuam tshuam nrog kev noj qab zib, Bannan hais. Tsis yog, cov legumes tsis hloov pauv qhov tsw, tab sis lawv ntxiv cov protein thiab fiber ntau thiab ua rau cov khoom qab zib ntais. Yog tias koj daim ntawv qhia hu rau ib khob hmoov, sib pauv nrog ib khob ntawm taum dub puree. Ntxiv: Tam sim no koj cov khoom noj tsis muaj gluten.

Thicken nrog Cauliflower

Cov txiv maj phaub qis qis qis-carb cov neeg nyiam noj es tsis siv cov qos yaj ywm mashed kuj tuaj yeem siv los ua vegan-phooj ywg creamy kua zaub. "Ntxiv ntxiv ntawm cov zaub mov twg koj yuav siv hauv cov kua zaub thaum pib, tom qab ntawd tshem tawm ib co thaum nws siav, puree kom txog thaum du, thiab rov qab mus rau lub lauj kaub, ntxiv ib khob ib zaug kom txog thaum cov kua zaub thickens," Henderiks hais. Cauliflower, carrots, zucchini, qos yaj ywm, thiab taum dawb ua haujlwm tau zoo. Koj tuaj yeem tuaj yeem xa cov veggies pureed rau qab zib, tab sis nco ntsoov kom lawv mus rau qhov sib xws zoo los ntawm kev sib xyaw nrog qee cov kua zaub lossis mis.

Marinate nrog kas fes

Hauv kev ua kom zoo, java tuaj yeem tiv thaiv hom 2 mob ntshav qab zib, Parkinson's disease, thiab mob stroke-thiab nws kuj tseem muab cov ntses salmon, nqaij npuas, steak, nqaij nyuj, thiab nqaij qaib ib qho tsw qab. Siv cov kas fes brewed yuav ua rau nqaij thiab txhais tau tias koj tsuas xav tau me ntsis roj, yog tias muaj. Cia koj cov protein tsau hauv qhov tsw ntawm marinade lossis pov nws mus rau hauv lub lauj kaub ua qeeb, Henderiks hais.

Xaiv rau Oats

Hloov chaw siv tag nrho cov zaub mov tsis muaj hmoov nplej dawb hauv koj cov pancakes, cov qhob cij sai, thiab ncuav qab zib, zom oats hauv lub tshuab ziab kom txog thaum lawv yog cov hmoov zoo, Henderiks qhia. Hloov ib nrab ntawm cov hmoov nplej nrog oat hmoov, thiab koj yuav tsis pom kev hloov pauv ntau npaum li cas thaum ntxiv cov protein ntau thiab txog plaub npaug ntawm fiber ntau.

Hais txog: 8 Qhov Zoo Tshaj Plaws Oatmeal Alternatives

"Choc" Fruit Up

Koj yuav tsum tsis txhob ua txhaum rau noj me ntsis chocolate tsaus, raws li kev tshawb fawb qhia tias nws tuaj yeem txo qis "tsis zoo" LDL cov roj (cholesterol) thiab nce "zoo" HDL cov roj (cholesterol), txo cov ntshav siab thiab o, ua rau koj lub hlwb ntse, thiab tiv thaiv kab mob plawv thiab ntshav qab zib. Tab sis qhov tseem ceeb ntawm no yog "me ntsis" txij li cov flavonols muaj zog tuaj nrog cov calories thiab rog zoo. Henderiks nyiam ua kom yaj 1 tablespoon tsaus nti chocolate chips thiab nphoo nws hla cov txiv hmab txiv ntoo rau cov khoom noj txom ncauj zoo lossis khoom qab zib uas qab zib txaus kom txaus siab rau koj lub siab nyiam.

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