Cov qe txhua hnub

Zoo Siab

• Ntsuam xyuas rau

Lub qe tsis tau yooj yim. Nws yog ib qho nyuaj rau tawg daim duab phem, tshwj xeeb tshaj yog ib qho uas txuas koj rau cov roj cholesterol siab. Tab sis cov ntaub ntawv pov thawj tshiab nyob hauv, thiab cov lus tsis sib cav: Cov kws tshawb fawb uas kawm txog kev sib raug zoo ntawm cov qe noj thiab cov roj cholesterol pom tias qe tsis, qhov tseeb, nce qib LDL lossis "phem" cholesterol. Txawm tias zoo dua, qe muaj cov as -ham uas tuaj yeem pab tiv thaiv qee yam kab mob loj. Ob qhov tshuaj tiv thaiv kab mob antioxidant, lutein thiab zeaxanthin, pom muaj ntau hauv cov paj zaub, zaub ntsuab thiab qe, tuaj yeem txo qis kev pheej hmoo ntawm kev mob cataracts thiab hnub nyoog ntsig txog macular degeneration, ua rau ua rau tsis pom kev thoob ntiaj teb. Thiab qe tshwm sim muaj cov tshuaj muaj txiaj ntsig zoo hauv daim ntawv "bioavailable", txhais tau tias peb lub cev nqus tau ntau dua ntawm cov qe ntau dua los ntawm zaub.

Tsuas yog ib lub qe kuj tseem muab 31 feem pua ​​ntawm qhov xav tau txhua hnub rau vitamin K, uas yuav yog qhov tseem ceeb li calcium thiab vitamin D hauv kev tswj xyuas pob txha noj qab haus huv. Thiab cov poj niam cev xeeb tub yuav xav xav txog noj omelets; qe yog nplua nuj nyob hauv choline, cov as-ham uas xav tau rau menyuam hauv plab kev txhim kho lub hlwb thiab qhov tshwj xeeb tshaj yog tsim nyog thaum nruab nrab cev xeeb tub.

Thaum kawg, tsuas yog 70 calories, ib lub qe muab 20 cov zaub mov tseem ceeb, cov vitamins muaj txiaj ntsig zoo rau cov rog thiab cov protein zoo, uas yog qhov tseem ceeb rau cov uas tsis muaj calories tsawg lossis cov zaub mov tsis noj nqaij. Muab tag nrho cov xov xwm zoo, puas yog lub sijhawm peb muab cov qe rov qab rau hauv cov ntawv qhia zaub mov? Qe-ua tau.

Qe Florentine

Txhuam tag nrho-grain qhob cij nrog zib mu mustard; sab saum toj nrog tshiab spinach. Nqa 2 khob dej thiab 1 teaspoon dawb vinegar mus rau boil. Txiav qe rau hauv ib lub khob me me thiab tom qab ntawd ncuav rau hauv dej npau npau; ua noj 3-5 feeb; ua haujlwm poached qe atop spinach.

Smoked-Salmon Omelet

Whisk ua ke 2 qe, 1 tablespoon dej, ntsev thiab kua txob. Ncuav rau hauv lub lauj kaub kub; tig lub lauj kaub rau lub tsho loj. Thaum hauv qab ua tiav, sab saum toj ib nrab nrog 1/3 khob diced smoked salmon thiab 1 tablespoon txhua cov kua txiv hmab txiv ntoo thiab kua qaub tsis rog. Quav dua; kub los ntawm. Sprinkle nrog dill.

Fabkis Toast

Dunk 2 slices qhob cij tag nrho rau hauv kev sib xyaw ntawm 1 qe, 1/4 khob mis tsis muaj rog thiab 1/2 teaspoon av cinnamon; xim av ob sab nyob rau hauv kub nonstick skillet; ua hauj lwm nrog maple phoov.

Monte Cristo Sandwiches

Dip 2 slices tag nrho-grain qhob cij rau hauv kev sib xyaw ntawm qe, ntsev thiab kua txob; sab saum toj ib daim nrog cov nqaij ntshiv, txo cov roj Swiss cheese thiab romaine zaub xas lav; sab saum toj nrog daim khob cij thib ob; ua noj nyob rau hauv kub nonstick skillet kom txog thaum lub qe yog siav thiab cheese melts.

Noj tshais Quesadilla

Whisk ua ke 2 lub qe thiab 2 diav txhua diced dos, txiv lws suav thiab kua txob ntsuab, thiab cov shredded txo-rog Colby cheese; ua noj nyob rau hauv kub nonstick skillet kom txog thaum ua tiav; diav ntawm 2 whole-wheat hmoov tortillas. Ci rau ntawm daim ntawv ci 10 feeb ntawm 350 °.

Scrambles

Whisk qe nrog ib qho ntawm cov no ua ntej ua noj: tshuav mashed qos yaj ywm; smoked qaib cov txwv mis thiab cov tsev cheese tsawg tsawg; ci cov kua txob liab, ib nrab ntawm cov mozzarella thiab zaub basil; hlais carrots thiab dill; gorgonzola cheese thiab tws spinach; nceb thiab dos dos; broccoli thiab txo cov rog cheddar cheese.

Ntsuam xyuas rau