25 Lub Tswv Yim Zoo Ua tshais Noj Qab Haus Huv rau Cov Menyuam

Zoo Siab

• Qe noj tshais
• 1. Cov txiv duaj qe thiab-zaub
• 2. Cov qe nyob hauv ib lub qhov
• 3. Cov nqaij npua-thiab-cheese frittata
• 4. Scrambled-qe tacos
• 5. Berry pluas tshais strata
• 6. Nyuaj-hau qe pop
• Kev xaiv cov zaub mov zoo muaj txiaj ntsig zoo
• 7. Kev pw ib hmos
• 8. Ci oatmeal
• 9. Cov txiv moj coos thiab-paum nchuav nplej
• 10. Npauj npaim xiav muffin
• 11. Taub dag-quinoa xyoob
• 12. Peanut-butter-tsawb ua noj ua tshais
• 13. Qhob noom xim kasfes pancakes
• 14. Txiv Plig Strawberry ricotta ci
• Xaiv cov khoom noj tshais
• 15. Chocolate-txiv laum huab xeeb-txiv tsawb-butter-txiv tsawb smoothie
• 16. Txiv pos nphuab-almond-butter smoothie
• 17. Unicorn txiv hmab txiv ntoo-thiab-zaub smoothie
• 18. Txiv kab ntxwv cream creamsie smoothie
• 19. Greek-yogurt smoothie lub tais
• Txiv hmab txiv ntoo thiab zaub ua tshais
• 20. Tshais txiv tsawb ua tshais
• 21. Ci iab txiv apple
• 22. Berry yogurt parfaits
• 23. Zaub taum paj scramble
• 24. Savory oatmeal nrog zaub thiab cheese
• 25. Avocado-dib-lws suav ci
• Hauv qab kab
• Pluas Noj Ua Si: Txhua Hnub Noj Tshais

Nws yog ib qho tseem ceeb uas menyuam yuav tsum tau noj pluas tshais kom noj qab nyob zoo rau lawv lub cev tom qab lawv pw tsaug zog, vim tias lawv lub hlwb thiab lub cev tseem tab tom txhim kho ().

Txawm li ntawd los, 20-30% ntawm cov menyuam yaus thiab cov tub ntxhais hluas yuav tsum hla cov zaub mov no ().

Noj tshais zoo tuaj yeem ua kom sai thiab yooj yim rau koj lossis koj tus menyuam. Noj tshais kuj tseem tuaj yeem npaj ua ntej, thiab qee qhov tuaj yeem nqa khoom noj thaum mus.

Nov yog 25 cov kev xaiv noj tshais yooj yim thiab zoo rau cov menyuam.

Qe noj tshais

Cov qe yog cov khoom noj tshais, vim lawv yooj yim los npaj, ua kom tau zoo, thiab tau ntim nrog cov protein zoo thiab lwm yam khoom noj muaj zog ().

Cov protein nyob hauv cov qe yog qhov tshwj xeeb tshaj yog rau cov menyuam loj hlob vim tias nws pab tsim cov leeg thiab cov nqaij ().

Ib qho ntxiv, piv nrog cereal, qe yuav ua rau cov menyuam muaj kev kaj siab dua yav sawv ntxov ().

Dab tsi ntxiv, qe qe yog cov tshuaj tiv thaiv kab mob zoo li lutein thiab zeaxanthin, uas muaj txiaj ntsig zoo rau lub qhov muag thiab lub hlwb kev noj qab haus huv ().

Ib txoj kev tshawb nrhiav hauv cov menyuam yaus 8- thiab 9-xyoo pom tias cov neeg uas noj zaub mov ntau lutein muaj lutein ntau dua nyob hauv lawv cov retinas. Qhov no tau cuam tshuam nrog kev txhim kho kev kawm, nrog rau cov qhab nia zoo hauv kev ua lej thiab sau ntawv ().

Ntawm no yog qee qhov yuav los pab tau qe ua tshais.

1. Cov txiv duaj qe thiab-zaub

Cov ncuav muffins no yog txoj hauv kev zoo rau koj mus rau hauv qee cov zaub ntxiv. Ntxiv rau, lawv tau portable thiab yooj yim los ua ntej.

Ua kom lawv, sib tov qe, ntsev, thiab kua txob rau hauv ib lub tais thiab ntxiv cov zaub tws ntawm qhov koj xav tau.

Faib cov sib tov sib xyaw ua ke rau hauv cov roj pleev roj thiab muab ci ntawm 400 ° F (200 ° C) rau 12-15 feeb lossis kom txog thaum ua tiav.

2. Cov qe nyob hauv ib lub qhov

Siv cov txheej txheem ua khaub noom muab hlais, txiav ib lub qhov hauv nruab nrab ntawm cov hlais cov hmoov txhuv nplej thiab muab tso rau hauv lub lauj kaub kib nrog qee lub txiv roj roj lossis butter yaj.

Nteg qe rau hauv lub qhov thiab ua rau ntawm qhov cub qhov cub kom txog thaum uas ua tiav.

3. Cov nqaij npua-thiab-cheese frittata

Frittatas yog qhov yooj yim dua ntawm omelets. Cias yeej 1-2 lub qe rau ib tus neeg nrog rau qee cov ntsev thiab kua txob thiab hliv rau hauv lub lauj kaub uas tsis yog txhuam.

Sprinkle nrog tws ham thiab ib hom twg ntawm cov nqaij yaj uas tau muab pov tseg, tom qab ntawd ua noj rau ntawm nruab nrab-kub thaum mus txog thaum cov qe tau teev cia.

Tsis txhob dhau mus. Txiav tus frittata rau wedges thiab pab.

4. Scrambled-qe tacos

Txhawm rau kev lom zem thiab lub cev yooj yim ntawm tacos, nplai 1-2 lub qe rau ib tus menyuam thiab pabcuam hauv taco-loj cov tseem grain-tortillas.

Yog tias xav tau, sab saum toj nrog cheese thiab taum dub rau muaj protein ntau thiab salsa rau veggies thiab tsw.

5. Berry pluas tshais strata

Stratas yog hearty ua-ua ntej version ntawm Fabkis ci.

Ua ib qho, muab cov tais ci ci nrog rau cij loj los yog tej daim me me uas muaj thoob lub ncuav. Sprinkle tshiab berries tshaj lub khob cij.

Yeej 6 lub qe, 1/2 khob (120 ml) ntawm mis nyuj, thiab 1 teaspoon (5 ml) ntawm vanilla. Nyob ntawm kev xaiv, koj tuaj yeem ntxiv 1 tablespoon (15 ml) ntawm maple phoov.

Ncuav cov qe sib tov dua ntawm khob cij thiab txiv hmab txiv ntoo, npog, thiab tso cov tub pw rau hmo ntuj. Thaum sawv ntxov, ci cov ntawv ua kom kub txog li ntawm 350 ° F (177 ° C) li ntawm 30 feeb lossis txog thaum nws ua pa thiab kub.

6. Nyuaj-hau qe pop

Ua qe qe, txiav cov zaub ntug hauv paus los yog celery stalk hauv ib nrab lengthwise thiab tom qab ntawd mus rau hauv 4-inch (10-cm) qhov ntev. Tom ntej no, tev 1-2 tawv-hau qe rau ib tus neeg. Ua tib zoo ntsaws cov zaub ntug hauv paus los yog celery tso rau hauv qab ntawm cov qe.

Tsuag nrog ntsev thiab kua txob lossis ntxiv ib qho me me ntawm dollard yog tias xav tau.

Kev xaiv cov zaub mov zoo muaj txiaj ntsig zoo

Tag nrho cov nplej, uas muaj tag nrho peb ntu ntawm cov noob - cov kab mob, ceg, thiab xau - uas muaj, suav nrog cov nplej xim av, tseem nplej, oats, quinoa, pias, thiab pob kws. Lawv tseem zoo dua li cov nplej zoo nkauj vim tias lawv muaj fiber ntau, protein, vitamins, thiab cov zaub mov () ntau dua.

Qhov tseeb tiag, menyuam tuaj yeem tau txais txiaj ntsig los ntawm kev noj ntau dua.

Hauv kev tshawb nrhiav 9 lub hlis hauv cov menyuam yaus hnub nyoog 9-11 nrog ntau dua qhov hnyav, cov neeg uas noj 3 pluag ntawm cov zaub mov muaj txiaj ntsig txhua hnub muaj qhov ntsuas lub cev qis dua (BMI), lub duav, thiab feem pua ​​lub cev rog, piv nrog cov neeg noj lawv cov zaub mov tsis tu ncua ().

Ntau cov khoom noj muaj ntau cov tshais tau npaj ua ntej. Nov yog qee qhov kev xaiv cua.

7. Kev pw ib hmos

Cov hmo ntuj oats yog qhov yooj yim los ua hauv Mason cov thawv ib hmos ua ntej, thiab koj tus menyuam tuaj yeem kho cov zaub mov no nrog cov nyiam.

Sib tov txog 1/4 khob (26 grams) ntawm cov khob sib xyaw thiab 1/2 khob (120 ml) ntawm ib hom mis twg hauv lub thawv ntawv Mason me. Sab saum toj nrog ceev, txiv maj phaub zom, chia noob, thiab txiv ntoo qhuav lossis txiv ntoo tshiab.

Hloov chaw ua noj, cia hauv lub thawv rau hauv lub tub yees thiab cia cov oats ua kom tsaus ntuj.

8. Ci oatmeal

Tom qab koj ci cov zaub mov zoo tag nrho ntawm cov nplej thiab txiv hmab txiv ntoo, koj tuaj yeem noj nws thoob plaws hauv lub lim tiam.

Nyob rau hauv ib lub tais, sib tov:

• 2 khob (208 grams) ntawm kuav los tiag
• 3 khob (700 ml) ib hom mis twg
• 2 nrua ntaus qe
• 2 teaspoon (10 ml) ntawm vanilla
• suab thaj qab zib rau saj
• yam twg los ntawm cov txiv ntoo tshiab lossis khov tshiab

Ncuav qhov sib tov rau hauv cov zaub mov ci thiab ci ntawm 350 ° F (180 ° C) rau li 45 feeb lossis kom txog thaum oatmeal tau teeb tsa.

9. Cov txiv moj coos thiab-paum nchuav nplej

Sorghum yog gluten-dawb tag nrho cov noob qoob loo nrog cov zom, cov txiv ntoo huv.

Sib tov sorghum siav nrog ib hom mis nyuj thiab nws sab saum toj nrog siav, hlais pears - lossis txhua lub txiv hmab txiv ntoo raws caij nyoog.

10. Npauj npaim xiav muffin

Cov hnyuv ntses xiav tau ntim nrog cov tshuaj tiv thaiv kab mob thiab ua kom zoo ntxiv rau koj pluas tshais.

Hauv lub micugave-yas mug, sib tov:

• 1/4 khob (30 grams) ntawm hmoov
• 1 tablespoon (12.5 grams) ntawm qab zib suab thaj
• 1/4 me nyuam diav (5 gram) ntawm cov hmoov ci
• ib de ntawm ntsev thiab cinnamon
• 1 teaspoon (5 ml) ntawm txiv roj roj
• 2 diav (30 ml) ntawm mis
• ib txhais tes me me ntawm khov xiav

Microwave on siab rau 80-90 vib nas this.

11. Taub dag-quinoa xyoob

Quinoa yog kev ua zaub mov noj sai sai uas tsis muaj gluten, thiab cov qhob noom tshais no noj ib qho me me ntawm vitamin A los ntawm cov kaus poom taub dag.

Rhaub ib qho quinoa nrog ob feem ntawm txhua hom mis, tom qab ntawd txo cov cua sov kom nruab nrab-qis thiab cia nws ua noj rau 10 feeb.

Do hauv qee cov kaus poom hauv cov taub, cinnamon, thiab de ntawm nutmeg thiab cia simmer on tsawg tshav kub rau 5 feeb. Ua ntej muab kev pab, muab sab saum toj nws nrog cov kua txiv ntoo txhoov, qab qab zib daj, lossis muab txiv maj phaub hlais.

12. Peanut-butter-tsawb ua noj ua tshais

Cov ncuav qab zib noj tshais yog cov ncuav qab zib uas muaj lub ncuav uas ntim ntau cov nplej ntau ntau rau hauv koj lub sijhawm.

Los ua lawv, koj yuav xav tau:

• 1 khob (104 grams) ntawm cov qib oats
• 3/4 khob (90 grams) ntawm cov hmoov txhuv nplej
• de ib tug ntsev
• 1 teaspoon (5 ml) ntawm vanilla extract
• 1/2 khob (115 grams) ntawm cov txiv tsawb siav heev
• 1/4 khob (59 ml) ntawm maple phoov
• 1/4 khob (59 ml) ntawm mis
• 2 diav (32 gram) ntawm cov txiv laum huab xeeb

Sib tov cov khoom xyaw, preheat qhov cub rau 325 ° F (165 ° C), thiab kab ntawv ci nrog ntawv parchment.

Poob lub batter rau hauv txog 12-15 koob noom, flattening lawv maj mam nrog ib tug spatula, ces ci rau 10-15 feeb los yog kom txog thaum ruaj thiab Golden. Txias rau ntawm qhov tso cua txias ua ntej muab khoom lossis khaws cia rau hauv ib lub taub ntim airtight.

13. Qhob noom xim kasfes pancakes

Ua kom koj cov pancakes nyiam tshaj los ntawm kev ntxiv cov daus ntawm chocolate protein hmoov ntxiv rau cov roj teeb. Ntxiv me ntsis ntawm cov mis ntxiv yog tias lub roj ntau tuab.

Koj tuaj yeem ua rau pancakes 'protein cov ntsiab lus los ntawm kev ntxiv Greek yogurt, qe, noob flax hauv av, noob taub dag, lossis chia noob rau cov roj teeb.

14. Txiv Plig Strawberry ricotta ci

Cov pluas noj yooj yim no ntau rau cov pab pawg noj zaub mov ib zaug. Tshaj tag nrho cov noob nplej ci nrog ricotta cheese thiab sab saum toj nws nrog hlais txiv pos nphuab.

Xaiv cov khoom noj tshais

Cov tshais noj tshais yog ib txoj kev yooj yim kom ntim tag nrho cov zaub mov rau hauv dej haus. Nws kuj tseem yog txoj hauv kev zoo rau ntxiv txiv hmab txiv ntoo thiab zaub ntxiv rau koj tus menyuam cov zaub mov noj.

Hauv kev kawm txog cov tub ntxhais hluas, qhia txog txiv hmab txiv ntoo smoothies ua cov khoom noj tshais hauv tsev kawm tau nce feem pua ​​ntawm cov tub ntxhais kawm uas tau noj cov txiv ntoo puv ntawm 4.3% mus rau 45.1% ().

Txawm li cas los xij, lwm txoj kev tshawb fawb qhia tias haus cawv - tsis txhob noj - txiv hmab txiv ntoo thiab zaub tuaj yeem txhawb nqa kom hnyav. Yog li, nws yog qhov zoo tshaj plaws los saib xyuas qhov ntau thiab tsawg ().

Txog kev noj tshais zoo rau lub ntsej muag, siv ib qho kev ua haujlwm me me ntawm cov txiv hmab txiv ntoo tsis muaj qab zib lossis khov. Ntxiv ib txhais tes ntawm cov zaub ntsuab ntsuab, ib nyuag butter ntawm cov txiv ntoo rau cov rog uas tsis muaj roj, thiab yog mis, Greek yogurt, lossis ib qho nqaij mos-ua siav rau cov protein.

Nov yog qee cov hauv kev noj haus hauv kev noj tshais.

15. Chocolate-txiv laum huab xeeb-txiv tsawb-butter-txiv tsawb smoothie

Muab cov roj txiv tsawb khov, cov daus ntawm txiv laum huab xeeb, 1 tablespoon (7.5 grams) hmoov tsw cocoa, thiab mis nyuj.

16. Txiv pos nphuab-almond-butter smoothie

Cov txiv kab ntxwv khov yog qhov zoo rau qhov no smoothie. Muab cov roj txiv aub thiab txiv mis xyaw ua ke.

17. Unicorn txiv hmab txiv ntoo-thiab-zaub smoothie

Ua kom muaj kev noj qab haus huv, xim zoo nkauj smoothie los ntawm kev sib xyaw nrog probiotic-nplua nuj kefir nrog ntau cov txiv hmab txiv ntoo thiab zaub ntsuab.

Txhawm rau kom muab cov zaj sawv saum txheej, ua kom sib xyaw txhua yam zaub mov thiab hliv rau hauv lub khob. Maj mam rub txoj phuam los ntawm txheej los yauv lawv ua ke.

18. Txiv kab ntxwv cream creamsie smoothie

Cov smoothie no yog tag nrho cov vitamin C los txhawb koj lub cev tiv thaiv kab mob, potassium rau electrolytes, thiab protein kom roj koj cov leeg.

Muab cov hauv qab no:

• ib nrab ntawm khov tsob txiv tsawb
• cov txiv hmab txiv ntoo thiab zest ntawm 1 me me txiv kab ntxwv
• 1 teaspoon (5 ml) ntawm vanilla extract
• 1/2 khob (120 ml) ntawm kua txiv kab ntxwv
• 1/2 khob (150 grams) ntawm vanilla Greek yogurt

19. Greek-yogurt smoothie lub tais

Smoothie lub tais yog lub txias, noj tshais tshiab. Ncuav cov nplaum ntxiv-tuab rau hauv ib lub tais thiab tso nws nrog txiv hmab txiv ntoo, txiv ntoo, thiab noob. Cov kua mis nyeem qaub yog ua lub hauv paus zoo heev.

Txiv hmab txiv ntoo thiab zaub ua tshais

Txiv hmab txiv ntoo thiab zaub yog cov khoom noj muaj txiaj ntsig zoo, tab sis feem ntau cov menyuam yaus - thiab cov neeg laus - tsis txhob noj cov khoom noj uas tau pom zoo nyob hauv ib hnub ().

Cov lus pom zoo tso cai muaj xws li 1.5-4 khob rau zaub thiab 1–2,5 khob rau txiv hmab txiv ntoo tauj ib hnub, nyob ntawm seb tus me nyuam muaj hnub nyoog li cas. Yog tias koj siv cov kev ntsuas metric, nco ntsoov tias gram sib npaug rau cov nqi no sib txawv ntau (,).

Kev muab txiv ntoo thiab zaub ntau rau thaum lub sijhawm noj tshais tuaj yeem pab cov menyuam yaus noj zaub mov zoo.

Hauv txoj kev tshawb nrhiav hauv cov tub ntxhais kawm hnub nyoog 16- thiab 17 xyoo, kev noj zaub ntau yog cuam tshuam nrog kev ntshav siab thiab qis roj cholesterol, thaum noj cov txiv hmab txiv ntoo ntau tau cuam tshuam nrog BMI qis dua ().

Cov kws tshawb nrhiav pom tias kev muab txiv hmab txiv ntoo thiab zaub nyob hauv tsev, thiab noj nrog koj cov menyuam, yuav pab kom lawv muaj nyob nrog kev noj cov zaub mov no ().

Nov yog qee qhov yooj yim cov zaub mov txawv.

20. Tshais txiv tsawb ua tshais

Hauv ib lub tais, muab cov txiv tsawb taum pauv nrog Greek cov kua mis nyeem qaub, hlais txiv pos nphuab, granola, thiab tws txiv ntoo kom ua rau lub txiv tsawb zoo dua.

21. Ci iab txiv apple

Tom qab kho ob peb lub txiv apples, sau rau lawv nrog npuaj ntawm butter, ob peb diav ntawm oats, thiab qee cov cinnamon.

Ua noj hauv lub qeeb qeeb rau ntawm thaj tsam li 5 teev lossis kom txog thaum muag muag thiab muag khoom. Thaum kawg, sab saum toj lawv nrog Greek yogurt rau qee cov protein ntxiv.

22. Berry yogurt parfaits

Txheej txheej uas muaj cov kua Greek yogurt nrog cov kua txiv tshiab thiab ib qho ntawm cov nplua nuj ua rau noj sai thiab yooj yim uas muaj ntau hom zaub mov noj.

23. Zaub taum paj scramble

Tofu scramble yog ib qho kev xaiv zoo rau txhua tus uas tsis noj qe tab sis xav tau lub tshais muaj protein ntau.

Ua kom nws, sauté minced dos hauv cov roj thiab ntxiv mashed, khov taum nrog rau koj xaiv cov txuj lom thiab zaub. Cov khoom sib xyaw ua ke tau suav nrog kua zaub ntsuab, nceb, thiab txiv lws suav, lossis kua txob liab thiab txiv lws suav hnub ci nrog cov zaub tsib.

24. Savory oatmeal nrog zaub thiab cheese

Oatmeal tsis tas yuav qab zib lossis noj cov txiv. Sim ua cov sib tov xyaw zaub ntsuab - lossis lwm cov zaub - thiab tshij nrog tuj cov ntsev rau qhov muaj peev xwm to taub.

25. Avocado-dib-lws suav ci

Kis cov avocado mashed thoob cov whole-grain toast, tom qab ntawd sab saum toj nrog hlais cov nplais thiab txiv lws suav rau lub plawv qab, qhib ntsej muag lub ncuav ci noj.

Hauv qab kab

Muaj ntau cov tshais noj qab nyob zoo yuav pab tau cov me nyuam kom tau cov as-ham uas lawv xav tau rau hnub ntawd.

Pluas tshais yog ib txoj hau kev zoo los tso cov protein, txiv hmab txiv ntoo, zaub, thiab nplej kom ntau rau.

Cov khoom noj muaj txiaj ntsig no tuaj yeem yog cov kauj ruam tseem ceeb los tsim kev noj zaub mov kom zoo tsis yog rau koj cov menyuam nkaus xwb thiab rau tag nrho koj tsev neeg.

Pluas Noj Ua Si: Txhua Hnub Noj Tshais