12 Lub Tswv Yim Zoo Noj Qab Haus Huv rau Ob Leeg

Zoo Siab

• 1. Nqaij qaib-quinoa
• Cov khoom xyaw:
• Cov Lus Qhia:
• 2. Noob taum-taum paj 'kib' mov
• Cov khoom xyaw:
• Cov Lus Qhia:
• 3. Txiv nkhaus taw-avocado ntses tacos
• Cov khoom xyaw:
• Cov Lus Qhia:
• 4. Nqaij qaib-qos-thiab-broccoli
• Cov khoom xyaw:
• Cov Lus Qhia:
• 5. Lub tais nqaij uas muaj qhov ci thiab nqaij ci
• Cov khoom xyaw:
• Cov Lus Qhia:
• 6. Chickpea-tuna cov zaub xas lav qhwv
• Cov khoom xyaw:
• Cov Lus Qhia:
• 7. Cov ntsev liab-spinach pasta
• Cov khoom xyaw:
• Cov Lus Qhia:
• 8. Cw-thiab-avocado quinoa lub tais
• Cov khoom xyaw:
• Cov Lus Qhia:
• 9. Cov txiv laum huab xeeb-qaib 'zoodles'
• Cov khoom xyaw:
• Cov Lus Qhia:
• 10. Nqaij nyuj ua fajseeb
• Cov khoom xyaw:
• Cov Lus Qhia:
• 11. Zaub ntsuab nphoo-nphoo
• Cov khoom xyaw:
• Cov Lus Qhia:
• 12. Nqaij qaib-zaub paj
• Cov khoom xyaw:
• Cov Lus Qhia:
• Hauv qab kab

Nws nquag pom tias maj nrawm thaum noj hmo thiab xaiv kom yooj yim, xws li zaub mov ceev lossis zaub mov khov, txawm hais tias koj tseem noj mov nrog lwm tus - xws li tus khub, menyuam, phooj ywg lossis niam txiv.

Yog tias koj ntshaw ntau yam thiab xav kom cov txuj lom rau koj cov txheej txheem niaj hnub ua kom ntau txaus, muaj kev nplij siab me me, noj hmo me me noj sijhawm me ntsis los npaj thiab muaj kev noj qab haus huv zoo kawg.

Qhov ntxim siab tshaj plaws, kev noj zaub mov hauv tsev muaj feem cuam tshuam nrog kev noj zaub mov zoo, thiab cov zaub mov hauv tsev neeg ua rau cov zaub mov muaj txiaj ntsig zoo dua qub thiab txo qhov hnyav hauv cov menyuam yaus thiab cov hluas (,).

Ntawm no yog 12 khoom noj khoom haus thiab txhuam tswv yim noj hmo rau ob.

1. Nqaij qaib-quinoa

Lub tais quinoa no tau ntim nrog protein.

Hauv tsuas yog 3.5-ooj (100-gram) pabcuam, quinoa muab tag nrho cov amino acids tseem ceeb, kev faib ua feem zoo ntawm omega-6 cov rog, thiab 10% ntawm Tus Nqi Txhua Hnub (DV) rau folate (,,,).

Nqaij qaib tsis tsuas yog muaj roj tsawg xwb tabsis tseem muaj protein ntau, nrog 3.5 ounces (100 grams) ntawm cov nqaij lub mis muab 28 gram ntawm cov protein thiab 4 gram roj ().

Daim ntawv qhia no ua haujlwm rau ob qho thiab npaj txhij hauv qab 30 feeb.

Cov khoom xyaw:

• 1 lub npov tsis muaj xim, tsis muaj tawv nqaij qaib mis (196 grams), txiav rau hauv 1-inch (2.5-cm) fab
• 1 khob (240 ml) dej
• 1/2 khob (93 grams) ntawm quinoa, tsis muaj dej
• 2 khob (100 grams) ntawm arugula
• 1 me avocado, hlais
• 1/2 khob (75 grams) ntawm Cherry txiv lws suav, halved
• 2 lub qe loj
• 1 tablespoon (9 grams) ntawm noob hnav noob
• 1 tablespoon (15 ml) ntawm txiv roj roj
• ntsev thiab kua txob rau saj

Cov Lus Qhia:

1. Lub caij tus qaib nrog ntsev thiab kua txob rau saj.
2. Nqa cov dej mus rau rhaub thiab ntxiv quinoa. Npog thiab txo qhov kub kom nruab nrab-qes. Ua noj rau 15 feeb lossis kom txog thaum dej txaus siab.
3. Lub caij no, ua noj cov nqaij qaib hauv cov txiv roj roj ntawm qhov cub. Tom qab cov pob tig xim av, tshem tawm cov lauj kaub los ntawm tshav kub.
4. Tso 3 ntiv (7 cm) dej tso rau hauv lub lauj kaub thiab coj mus rau rhaub. Txo qhov cua sov rau qhov simmer, muab cov qe tso rau, thiab muag-hau rau lawv rau 6 feeb.
5. Thaum ua tiav, muab cov qe tso rau hauv dej txias thiab cia kom txias. Maj mam muab cov plhaub, tom qab ntawd tev thiab hlais cov hlwv.
6. Sib faib cov quinoa rau hauv ob lub tais thiab sab saum toj nrog cov arugula, nqaij qaib, hlais avocado, cherry txiv lws suav, qe, thiab noob hnav.

Rau ib ce ():

• Cov calories: 516
• Cov protein ntau: 43 grams
• Rog: 27 grams
• Carbs: 29 grams

2. Noob taum-taum paj 'kib' mov

Cov lus qhia txog kev noj qab haus huv ua ke no yog qhov ua tau tiag tiag.

Ntxiv rau, tofu tau txuas rau ntau yam txiaj ntsig kev noj qab haus huv, suav nrog kev txhim kho cov rog rog, kev mob plawv, thiab tswj ntshav qab zib (,,,,).

Daim ntawv qhia no yog tus neeg tsis noj nqaij, txawm hais tias koj tuaj yeem hloov pob xaum rau nqaij qaib lossis cw yog tias koj nyiam.

Nws pabcuam ob thiab siv sijhawm 1 teev los npaj.

Cov khoom xyaw:

• 1/2 pob (3 ooj lossis 80 grams) ntawm ntxiv tofu
• 3 diav (45 ml) ntawm noob hnav roj
• 1/2 tablespoon (10 ml) ntawm maple phoov
• 1/2 tablespoon (10 ml) ntawm kua cider vinegar
• 1 tablespoon (15 ml) ntawm cov kua ntsev los txo
• 1/2 tablespoon (5 grams) ntawm noob hnav noob
• 1 khob (140 grams) ntawm cov taum mog thiab carrots
• 1 me me dawb dos, tsuav nqaij
• 1 lub qe loj, tawg nplawm
• 1 khob (186 grams) ntawm txhuv dawb, muab cub
• 1/4 khob (25 grams) ntawm scallions, tws

Cov Lus Qhia:

1. Xub qhov cub kom txog 425 ° F (220 ° C) thiab kab ntawv ci nrog cov ntawv parchment. Tso cov taum paj ntawm ob peb txheej pov tseg ntawm daim ntawv so tes thiab nyem tawm ntau npaum li koj ua tau dej. Tsuav mus rau 1-nti (2.5-cm) ntsuas.
2. Hauv ib lub tais, sib tov ib nrab ntawm cov roj hnav thiab roj ntses, ntxiv rau tag nrho cov kua txiv kab ntxwv, txiv ntoo cider vinegar, thiab noob hnav. Ntxiv cov taum paj thiab lub tsho loj zoo, tom qab ntawd muab tso rau ntawm daim ntawv ci thiab ci rau 40 feeb.
3. Nyob ib ncig ntawm 30 feeb rau hauv kev ci, ua kom sov ib lub lauj kaub me thiab ntuag qe, mam li teem ib qho ntxiv.
4. Caw ob daim ntawv ci loj thib ob thiab ntxiv cov qe, mov, dos dawb, taum pauv, thiab carrots. Txos nrog cov roj seem ntawm cov roj thiab cov kua ntses, tom qab ntawd pov tag nrho cov khoom xyaw kom faib tusyees. Txuag cov scallions saum.
5. Ci rau 7-10 feeb thiab tshem tawm ob daim ntawv ci los ntawm qhov cub.
6. Muab cov taum xyaw nrog cov txhuv ua ntej noj.

Rau ib ce ():

• Cov calories: 453
• Cov protein ntau: 13 grams
• Rog: 26 grams
• Carbs: 43 grams

3. Txiv nkhaus taw-avocado ntses tacos

Cov tacos ntses yooj yim no tsis tsuas yog xa cov xim thiab kev lom zem tab sis kuj tseem muaj lub siab zoo rau lub plawv, xws li omega-9 cov rog zoo li oleic acid.

Oleic acid tau lees paub rau nws cov khoom ua anti-inflammatory thiab anti-cancer. Cov kev tshawb fawb tseem qhia ntxiv tias nws tsim nyog rau kev tsim kho hlwb thiab ua haujlwm zoo (,,,).

Daim ntawv qhia no ua haujlwm rau ob qho thiab npaj txhij hauv qab 30 feeb.

Cov khoom xyaw:

• 2 tilapia fillets (174 grams)
• 1 tablespoon (15 ml) ntawm txiv roj roj
• 3 diav (45 ml) ntawm txiv qaub kua txiv
• 1 tablespoon (15 ml) ntawm zib ntab
• 2 qej cloves, minced
• 1 tablespoon (8 grams) ntawm chili hmoov
• 1 khob (70 grams) ntawm zaub qhwv, zom
• 1 tablespoon (5 grams) ntawm cilantro, tws
• 2 dia (32 grams) ntawm cov rog uas qab zib
• 1 khob (165 grams) ntawm txiv nkhaus taw, tsuav
• 1 me avocado, tsuav nqaij
• 4 tus me pob kws tortillas
• de ntawm cumin, ntsev, thiab kua txob

Cov Lus Qhia:

1. Preheat grill rau nruab nrab-siab kub. Muab cov tilapia tso rau hauv ib lub tais thiab ntxiv cov txiv roj roj, kua txiv qaub, zib ntab, qej, cumin, ntsev, thiab kua txob. Massage cov seasonings rau hauv cov ntses thiab cia zaum kom ntev li 20 feeb.
2. Rau qhov nqes hav, sib tov cov zaub qhwv, cilantro, thiab qab zib hauv ib lub tais cais, ntxiv ntsev thiab kua txob rau saj. Tso hauv tub yees rau 10 feeb.
3. Tshem tawm cov ntses los ntawm marinade thiab ci nws rau 3-5 feeb nyob rau txhua sab. Teem cov ntses ib sab, tom qab ntawd grill lub pob zeb ci kom sib nrug li ob peb feeb ntawm txhua sab.
4. Faib cov ntses sib npaug rau plaub tus vaub kib, ntxiv cov kab, thiab sab saum toj nrog txiv nkhaus taw thiab avocado.

Rau ib ce ():

• Cov calories: 389
• Cov protein ntau: 28 grams
• Rog: 74 grams
• Carbs: 45 grams

4. Nqaij qaib-qos-thiab-broccoli

Nrog rau cov nqaij qaib-qos-thiab-zaub cob pob, koj yuav txaus siab rau cov zaub mov muaj txiaj ntsig zoo uas muaj cov hmoov txhuv nplej siab, cov protein tsis muaj rog, zaub thiab nqaij rog zoo.

Nws ntim ntau yam tshuaj tua kab mob antioxidant, xws li cov vitamin C, anthocyanins, thiab flavonoids, los ntawm nws cov qos yaj ywm qab zib, dos, zaub cob pob, thiab cranberries.

Cov tshuaj antioxidants yog cov lwg me me uas pab tiv thaiv koj lub cev los ntawm cov dawb radicals thiab txuas nrog ntau cov txiaj ntsig kev noj qab haus huv, suav nrog cov tshuaj anticancer thiab txhim kho lub plawv ((,,, 21).

Daim ntawv qhia tau ua ob qho thiab npaj txhij hauv qab 30 feeb.

Cov khoom xyaw:

• 1 lub npov tsis muaj xim, tsis muaj tawv nqaij nqaij qaib mis (196 grams), txiav rau hauv 1-inch (2.5-cm) ntsuas
• 2 khob (170 grams) ntawm broccoli florets
• 1 khob (200 grams) ntawm cov qos yaj ywm, cubed
• 1/2 khob (80 grams) ntawm cov dos liab, txhoov
• 1 qej clove, minced
• 1/4 khob (40 grams) ntawm cov cranberries qhuav
• 3 diav (28 grams) ntawm walnuts, tws
• 2 diav (30 ml) ntawm txiv roj roj
• ntsev thiab kua txob rau saj

Cov Lus Qhia:

1. Preheat qhov cub rau 375 ° F (190 ° C) thiab kab ntawv ci nrog parchment ntawv.
2. Ua ke nrog zaub cob pob, qos yaj ywm, dos, thiab qij. Txos nrog roj thiab lub caij nrog ntsev thiab kua txob, tom qab ntawd pov. Npog nrog ntawv ci thiab ci rau 12 feeb.
3. Tshem tawm los ntawm qhov cub, ntxiv cov nqaij qaib, thiab ci rau 8 ntau feeb.
4. Tshem tawm los ntawm lub qhov cub ib zaug ntxiv, ntxiv cov cranberries qhuav thiab walnuts, thiab ci rau lwm 8-10 feeb lossis kom txog thaum nqaij qaib siav dhau los.

Rau ib ce ():

• Cov calories: 560
• Cov protein ntau: 35 grams
• Rog: 26 grams
• Carbs: 47 grams

5. Lub tais nqaij uas muaj qhov ci thiab nqaij ci

Cov neeg tsis noj nqaij no ua ntau pob zaub thiab cog zaub protein ().

Nws tseem muab cov hlau tau zoo, uas xa cov pa oxygen thoob plaws hauv koj lub cev thiab feem ntau tsis muaj zaub mov tsis noj nqaij (,).

Daim ntawv qhia tau txais kev pab ob thiab npaj txhij hauv 40 feeb.

Cov khoom xyaw:

• 1 me me dawb dos, tsuav nqaij
• 1 khob (128 grams) ntawm carrots, cubed
• 1 nruab nrab zucchini (196 grams), cubed
• 1 nruab nrab qab zib qos (151 grams), cubed
• 1 teaspoon (5 ml) ntawm txiv roj roj
• 1 teaspoon ntawm rosemary tshiab los yog qhuav
• 1 teaspoon ntawm tshiab los yog qhuav thyme
• 1/2 khob (100 grams) ntawm cov roj, ua hmoov
• 1 khob (240 ml) ntawm cov zaub ua si lossis dej
• 1 tablespoon (15 ml) ntawm balsamic vinegar
• 1 tablespoon (15 ml) ntawm zib ntab
• ntsev thiab kua txob rau saj

Cov Lus Qhia:

1. Xub qhov cub kom txog 425 ° F (220 ° C). Ntxiv cov dos, carrots, zucchini, thiab qab zib rau hauv ib lub tais, ua daus nrog roj txiv roj, thiab lub caij nrog ntsev thiab kua txob. Sib xyaw kom zoo.
2. Kis cov veggies rau ntawm lub tais ci, nphoo nrog rosemary thiab thyme, tom qab ntawd ci rau 35-40 feeb.
3. Nyob rau hauv lub lauj kaub, coj cov zaub zaub los yog dej rau ib lub rhaub, tom qab ntawd txo mus rau ib lub teeb simmer. Ntxiv cov lentils thiab npog. Ua noj rau 20-25 feeb lossis kom txog thaum kev sib tw.
4. Thaum txhua yam ua noj, ntxiv cov veggies thiab lentils rau lub tais loj thiab pov nrog balsamic vinegar thiab zib ntab. Sib tov kom zoo ua ntej noj.

Rau ib ce ():

• Cov calories: 288
• Cov protein ntau: 12 grams
• Rog: 3,5 grams
• Carbs: 56 grams

6. Chickpea-tuna cov zaub xas lav qhwv

Cov pluas noj no tau ntim nrog protein los ntawm tuna thiab chickpeas. Dab tsi ntxiv, nws muab cov koob tshuaj zoo zoo ntawm cov veggies, tawm hauv koj lub siab tag nrho rau cov xuab moos (,,).

Daim ntawv qhia ua ob qho thiab yooj yim heev rau kev ua.

Cov khoom xyaw:

• 1 khob (164 grams) ntawm chickpeas, siav
• 1 tuaj yeem tuna (170 grams) cov kaus poom hauv dej, txhuav
• 6 butter-lettuce nplooj
• 1 nruab nrab cov zaub ntug hauv paus, txhoov
• 1 me me liab dos, tws
• 1 soj caum ntawm celery, txhoov
• 2 diav (10 grams) ntawm cilantro, tws
• 1 qej clove, minced
• kua txiv los ntawm 1 txiv qaub
• 2 diav (30 grams) ntawm Dijon mustard
• 1 tablespoon (15 grams) ntawm tahini
• ntsev thiab kua txob rau saj

Cov Lus Qhia:

1. Ntxiv cov qaib ntim rau cov khoom noj ua haus. Pulse lawv ob peb zaug, tab sis tawm ntawm ob peb chunks.
2. Hauv ib lub tais, muab cov tuna, zaub ntug hauv paus, dos, zaub kav, cilantro, thiab qej. Tom qab ntawd ntxiv cov chickpeas thiab cov khoom xyaw ntxiv - tshwj tsis yog rau lub pob kws - thiab sib tov zoo.
3. Tso txog 2-3 diav me nyuam sib tov rau txhua nplooj zaub xas lav ua ntej muab rau noj.

Rau ib ce ():

• Cov calories: 324
• Cov protein ntau: 30 grams
• Rog: 9 grams
• Carbs: 33 grams

7. Cov ntsev liab-spinach pasta

Qhov qab qab ntses salmon-spinach nplej zom muaj cov pluas noj kom txaus nrog cov omega-3 fatty acids.

Omega-3 cov rog muaj ntau cov txiaj ntsig thiab tau qhia tawm tsam cov mob thiab mob plawv (,,).

Daim ntawv qhia ua ob qho thiab npaj txhij nyob hauv qab 30 feeb.

Cov khoom xyaw:

• 1/2 phaus (227 grams) tsis muaj nyiaj, tsis muaj tawv nqaij ntses
• 1 khob (107 grams) ntawm penne pasta
• 1.5 dia (21 grams) ntawm butter
• 1 me me dawb dos, txhoov
• 3 khob (90 grams) ntawm spinach
• 1/4 khob (57 grams) ntawm cov roj ntsha uas muaj qab zib
• 1/4 khob (25 grams) ntawm Parmesan cheese, grated
• 1 qej clove, minced
• 1 tablespoon ntawm parsley tshiab, txhoov
• ntsev thiab kua txob rau saj

Cov Lus Qhia:

1. Ua noj cov nplej zom raws li cov lus qhia pob. Lub caij no, sauté cov dos hauv cov butter rau 5 feeb.
2. Ntxiv cov salmon thiab ua noj rau 5-7 feeb, tawg nws mus rau hauv flakes thaum ua noj. Ntxiv cov spinach thiab ua noj kom txog thaum wilted.
3. Ntxiv cov qaub cream, Parmesan cheese, qej, ntsev, thiab kua txob. Do kom zoo ua ntej ntxiv cov nplej zom thiab zaub txhwb nyug.
4. Sib tov kom huv ua ntej pab.

Rau ib ce ():

• Cov calories: 453
• Cov protein ntau: 33 grams
• Rog: 24 grams
• Carbs: 25 grams

8. Cw-thiab-avocado quinoa lub tais

Qhov no cws-thiab-avocado quinoa lub tais muab cov zaub mov muaj txiaj ntsig zoo nrog cov txiaj ntsig zoo ntawm monounsaturated fatty acids (MUFAs).

MUFAs txhawb kev noj qab haus huv ntau ntawm cov rog hauv cov ntshav thiab pab nce muaj cov vitamins-soluble vitamins, xws li cov vitamins A, D, E, thiab K (,).

Cov zaub mov no yooj yim los kho. Koj tuaj yeem tawm hauv lub cw los tawm lossis hloov lawv nrog cov khoom noj uas koj nyiam tshaj plaws ntawm protein, xws li nqaij qaib, qe, lossis nqaij.

Daim ntawv qhia ua ob qho thiab siv sijhawm 20 feeb ua.

Cov khoom xyaw:

• 1/2 phaus (227 grams) ntawm cov cw ua nyoos, tev thiab deveined
• 1 khob (186 grams) ntawm quinoa, siav
• ib nrab ntawm ib nrab, dib, tsuav nqaij
• 1 me avocado, hlais
• 1 tablespoon (15 ml) ntawm txiv roj roj
• 1 tablespoon (14 grams) ntawm butter, melted
• 2 qej cloves, minced
• 1 tablespoon (15 ml) ntawm zib ntab
• 1 tablespoon (15 ml) ntawm txiv qaub kua txiv
• ntsev thiab kua txob rau saj

Cov Lus Qhia:

1. Sov ib qho txuj ci thiab sutaw qej rau hauv cov butter thiab cov txiv roj. Ntxiv cov cws thiab ua noj ntawm ob sab. Tom qab ntawd ntxiv zib ntab, kua txiv qaub, ntsev, thiab kua txob, thiab ua noj kom txog thaum cov ntses tuab dua.
2. Hauv ob lub tais, faib cov quinoa thiab sab saum toj nrog cws, avocado, thiab dib.

Rau ib ce ():

• Cov calories: 458
• Cov protein ntau: 33 grams
• Rog: 22 grams
• Carbs: 63 grams

9. Cov txiv laum huab xeeb-qaib 'zoodles'

"Zoodles" yog cov txiv taub zucchini, uas ua rau zoo heev tsawg-carb, tsis pub hloov gluten rau nplej zom li qub.

Daim ntawv qhia muaj protein ntau thiab cov rog zoo los ntawm txiv laum huab xeeb, uas tuaj yeem tiv thaiv kab mob plawv los ntawm kev txhawb nqa qis LDL (ua tsis zoo) thiab tag nrho cov cholesterol (,).

Nws yooj yim los ua thiab ua ob qho.

Cov khoom xyaw:

• 1 lub npov tsis muaj roj, tsis muaj tawv nqaij qaib mis (196 gram), siav thiab muab txiav
• 1 loj zucchini (323 grams), muab kauv ua cov khoom noj khoom qab
• 1/2 khob (55 grams) ntawm carrots, zom
• 1/2 khob (35 grams) ntawm cov zaub qhwv liab, chais yaj
• 1 lub taub hau me me kua txob, hlais
• 2 diav (27 ml) ntawm noob hnav roj
• 1 teaspoon ntawm minced qej
• 3 diav (48 grams) ntawm txiv laum huab xeeb
• 2 diav (30 ml) ntawm zib ntab
• 3 diav (30 ml) ntawm cov kua ntsev txo ntsev
• 1 tablespoon (15 ml) ntawm mov vinegar
• 1 rab diav tshiab ntawm qhiav
• 1 teaspoon ntawm kub sauce

Cov Lus Qhia:

1. Sauté cov qej nyob rau hauv 1 tablespoon (15 ml) ntawm noob hnav roj nyob rau hauv ib qho txuj ci tshaj li qhov kub nruab nrab. Ntxiv cov carrots, zaub qhwv, thiab kua txob. Ua noj kom txog rau thaum kev sib tw.
2. Ntxiv cov zucchini mij thiab nqaij qaib rau cov pias. Ua noj rau txog 3 feeb lossis kom txog thaum zucchini softens. Tshem tawm los ntawm tshav kub thiab teem ib sab.
3. Hauv ib lub lauj kaub me, muab cov roj seem ua ke, cov roj txiv laum huab xeeb, qab zib, kua ntses, kua khaub noom vinegar, qhiav, thiab cov kua ntses kub. Whisk kom txog thaum cov txiv laum huab xeeb tau yaj.
4. Ncuav cov sauce tshaj cov zaws thiab nqaij qaib. Pov ua ke.

Rau ib ce ():

• Cov calories: 529
• Cov protein ntau: 40 grams
• Rog: 29 grams
• Carbs: 32 grams

10. Nqaij nyuj ua fajseeb

Cov nqaij nyuj noj faj no sau thiab yooj yim ua. Cov hauv paus dos thiab tswb lub kua txob khub zoo nrog lub txiv qaub thiab kua txob.

Koj tuaj yeem ua tus xaiv qis-carb los ntawm kev kos lub pob kws tortillas rau cov zaub xas lav nplooj.

Daim ntawv qhia ua ob qho thiab npaj txhij nyob hauv qab 30 feeb.

Cov khoom xyaw:

• 1/2 phaus (227 grams) ntawm nqaij nyuj, hlais ua 1/2-nti (1.3-cm) ib daim hlab
• 1 me me dos, hlais
• 1 lub taub hau loj kua txob, hlais
• 3 diav (45 ml) ntawm kua ntsev kua ntsev
• kua txiv los ntawm 1 txiv qaub
• 1 teaspoon ntawm chili hmoov
• 1 tablespoon (15 ml) ntawm txiv roj roj
• 4 tus me pob kws tortillas

Cov Lus Qhia:

1. Sib tov cov kua ntses, txiv qaub, kua hmoov, thiab txiv roj roj.
2. Cais marinate ob qho steak thiab veggies nrog sib tov rau tsawg kawg 15-20 feeb.
3. Sov ib qho txuj ci thiab ua noj nqaij. Tshem tawm thaum browned thiab ntxiv cov dos thiab cov kua txob. Ua noj kom txog rau thaum kev sib tw, tom qab ntawd tso cov nqaij ci rau hauv kom sov nws.
4. Faib cov nqaij thiab veggies sib npaug rau plaub tus vaub kib.

Rau ib ce ():

• Cov calories: 412
• Cov protein ntau: 35 grams
• Rog: 19 grams
• Carbs: 24 grams

11. Zaub ntsuab nphoo-nphoo

Qhov no cov zaub ntsuab spinach-mushroom ua rau muaj kev noj qab haus huv thiab yooj yim me ntsis carb hmo uas tuaj yeem nyiam thaum noj tshais lossis pluas su.

Ua ke, cov qe thiab zaub ntsuab muab 26% ntawm DV rau cov vitamin A ib pab. Cov vitamins no tau ua lub luag haujlwm tseem ceeb hauv kev saib xyuas kev noj qab haus huv los ntawm kev tswj hwm koj lub qhov muag lub hlwb kom pom kev thiab tiv thaiv kom tsis txhob tsaus ntuj (,,).

Daim ntawv qhia ua ob qho thiab npaj txhij nyob hauv qab 20 feeb.

Cov khoom xyaw:

• 2 diav (30 ml) ntawm avocado roj
• 1 khob (70 grams) ntawm cov nceb dawb, hlais
• 1 khob (30 grams) ntawm spinach
• 3 lub qe loj
• 1/2 khob (56 grams) uas muaj roj tsawg mozzarella cheese, muab txiav
• ntsev thiab kua txob rau saj

Cov Lus Qhia:

1. Xub qhov cub kom txog 400 ° F (200 ° C).
2. Thaum tshav kub kub 1 tablespoon (15 ml) ntawm avocado roj nyob rau hauv lub qhov cub-muaj kev nyab xeeb ci tshaj qhov siab kub. Ntxiv cov nceb thiab ua noj kom txog thaum kev sib tw, tom qab ntawd ntxiv cov zaub ntsuab thiab sauté rau 1 feeb. Tshem ob qho tib si ntawm skillet thiab teem ib sab.
3. Sib tov lub qe nrog ib nrab ntawm cov cheese thiab lub caij nrog ntsev thiab kua txob. Ncuav qhov sib xyaw kom haum rau hauv kev paub thiab to nrog nrog lub nceb thiab spinach. Ua noj rau ntawm lub qhov cub cub rau 3-4 feeb ua ntej ci.
4. Sab saum toj nrog cov cheese uas seem thiab hloov mus rau qhov cub. Ci rau 5 feeb thiab tom qab ntawd broil rau 2 feeb kom txog thaum lub sab saum toj hloov Golden xim av. Tshem tawm ntawm qhov cub thiab cia kom txias ua ntej muab kev pabcuam.

Rau ib ce ():

• Cov calories: 282
• Cov protein ntau: 20 grams
• Rog: 21 grams
• Carbs: 3 grams

12. Nqaij qaib-zaub paj

Cauliflower nplej yog qhov zoo tshaj plaws-carb hloov rau cov txhuv. Koj tuaj yeem yuav nws cov khoom ntim lossis ua rau koj tus kheej los ntawm kev muab cov txiav cov nplais roj florets rau hauv ib qho zoo li mov.

Cov pluas noj no tau ntim cov txiaj ntsig zoo ntawm cov protein thiab ntau yam zaub ntsuab. Kev noj zaub ntsuab ntau tuaj yeem pab koj kom ua raws li koj cov zaub mov zoo thiab txo koj txoj kev pheej hmoo mob plawv (,).

Daim ntawv qhia ua ob qho thiab npaj txhij nyob hauv qab 20 feeb.

Cov khoom xyaw:

• 1 lub npov tsis muaj xim, tsis muaj tawv nqaij nqaij qaib mis (196 grams), txiav rau hauv 1-inch (2.5-cm) ntsuas
• 2 khob (270 gram) ntawm cov hmoov nplej khov nab kuab
• 1/2 khob (45 grams) ntawm cov noob txiv ntseej, halved
• 1/2 khob (75 grams) ntawm Cherry txiv lws suav, halved
• 1 teaspoon ntawm rosemary tshiab los yog qhuav
• 1 teaspoon ntawm tshiab lossis qhuav oregano
• 1 teaspoon ntawm tshiab los yog qhuav thyme
• 1 teaspoon (5 ml) ntawm txiv roj roj
• ntsev thiab kua txob rau saj

Cov Lus Qhia:

1. Ncuav cov nqaij qaib nrog rosemary, oregano, thyme, ntsev, thiab kua txob. Ua kom sov lub txiv roj roj nyob rau hauv ib lub lauj kaub thiab tshawb cov nqaij qaib rau 6-7 feeb ntawm ib sab los yog kom txog thaum Golden. Tshem nws tawm ntawm lub lauj kaub thiab teem ib sab.
2. Ntxiv cov txiv lws suav rau hauv lub lauj kaub thiab sauté li 5 feeb. Ntxiv cov zaub pob paj dawb thiab txiv ntseej, tom qab ntawd do kom txog thaum lub pob zaub ntsuab pib ua kom qhuav.
3. Tshem tawm cov zaub mov hauv pob zeb ci tawm ntawm lub lauj kaub. Muab faib ua ob lub tais thiab ua sab saum toj nrog nqaij qaib.

Rau ib ce ():

• Cov calories: 263
• Cov protein ntau: 32 grams
• Rog: 12 grams
• Carbs: 8 grams

Hauv qab kab

Txawm hais tias koj tsis ncav sijhawm, muaj ntau txoj hauv kev los noj hmo zoo rau ob leeg noj qab nyob zoo.

Daim ntawv ntawm cov zaub mov txawv muab ntau cov tswv yim yooj yim, cov khoom noj muaj txiaj ntsig thiab suav nrog ob peb xaiv zaub noj thiab tsis tshua muaj carb. Yog tias koj nqhis ntau yam hauv koj txoj kev ua niaj hnub, sim qee qhov ntawm lawv tawm es tsis txhob tsoo lub chaw tsav-dhau.