10 Cov Khoom Noj Qab Haus Huv Uas Ua Rau Koj Li Qub thiab Ua Kawg Rau Kawg

Zoo Siab

• Avocado
• Qe
• Oats
• Txiv tsawb
• Lentils
• Txiv ntseej
• Kua zaub
• Ntses Ntses
• Popcorn
• Greek Yogurt
• Ntsuam xyuas rau

Nws tsis muaj qhov zais cia ua hangry yog qhov phem tshaj plaws. Koj lub plab yog grumbling, koj lub taub hau yog throbbing, thiab koj hnov poob siab. Hmoov zoo, txawm li cas los xij, nws muaj peev xwm ua kom npau taws ua rau muaj kev tshaib plab los ntawm kev noj cov zaub mov zoo. Nyeem ntawv kom kawm paub txog cov zaub mov muaj txiaj ntsig zoo tshaj plaws uas ua rau koj puv, nrog rau txoj kev noj zaub mov-pom zoo kom noj lawv.

Avocado

Tseeb, guac tej zaum yuav ntxiv-tab sis kev tshaib plab-cuam tshuam ntawm avocado lig ua rau nws. Cov txiv hmab txiv ntoo uas nyiam tshaj plaws no (yog, txiv hmab txiv ntoo!) Muaj cov rog zoo-piv txwv li cov rog monosaturated-thiab muaj fiber ntau, uas zom qeeb hauv koj lub cev, raws li Megan Wong, RD, tus kws sau npe noj zaub mov ntawm AlgaeCal. Qhov no nce kev txaus siab, nws hais tias, ua kom koj puv sijhawm ntev dua. Ntxiv: Yog tias koj muaj ntshav siab, koj yuav zoo siab paub tias "avocados tau ntim nrog cov poov tshuaj, uas pab txo cov ntshav siab los ntawm kev so cov hlab ntshav thiab yaug tawm cov sodium ntau dhau," qhia Wong.

Raws li cov zaub mov noj qab haus huv, avocados yog qhov tshwj xeeb tshaj yog thaum koj tab tom sim ua noj ntau yam tsis tas hloov daim ntawv qhia. Piv txwv li, Wong qhia tias siv 1/4 txog 1/2 avocado nyob rau hauv qhov chaw ntawm mayo hauv qhaub cij, hnyav cream hauv kua zaub, thiab mis nyuj khov hauv smoothies "thaum twg koj xav tau cov nplaum zoo nkauj." Ntawm lub khw muag khoom noj, nrhiav cov txiv hmab txiv ntoo ruaj khov nrog cov tawv nqaij ntsuab yog tias koj mus yuav khoom ua ntej, Wong hais. Lawv yuav siav nyob rau hauv peb mus rau tsib hnub, tab sis yog tias koj xav tau siv avocado ASAP, koj tuaj yeem ua kom sai sai ntawm avocado nyuaj los ntawm kev khaws cia rau hauv ib lub hnab ntawv nrog cov kua. (Related: Dawb Huv Sh*t, Thaj Peb Yuav Tsum Txhua Tus Ntxuav Peb Avocados)

Qe

Sim ua kom tsis txhob mob plab? Noj cov qe tawg, uas "muab cov protein thiab rog, ob qho tib si pab [koj] nyob ntev," piav qhia txog cov neeg noj zaub mov uas tau sau npe Colleen Christensen, RD Lawv muaj "omega-3 fatty acids, uas yog ib qho tseem ceeb uas peb yuav tsum tau txais los ntawm zaub mov raws li peb lub cev ua tsis tau. "

Lub caij no, cov protein nyob hauv qe yog muaj nyob hauv lub cev, txhais tau tias koj lub cev tuaj yeem siv tau yooj yim, nws hais. Hauv kev tshawb fawb 2017 cov neeg koom nrog uas noj ob lub qe txhua hnub (vs. ib pob ntawv ntawm oatmeal txhua hnub) nyob rau hauv plaub lub lis piam tau ntsib kev tshaib kev nqhis cov tshuaj hormone ghrelin - ib qho txiaj ntsig uas cov kws tshawb fawb txuas nrog cov ntsiab lus protein ntau hauv cov qe. FYI-ib lub qe hnyav hnyav (50 grams) muaj ntau dua 6 grams ntawm cov protein, raws li Asmeskas Lub Tsev Haujlwm Saib Xyuas Kev Ua Liaj Ua Teb (USDA).

Huag, thiab tsis sib xws rau kev ntseeg nrov, qe yuav tsis yuav tsum nce koj cov ntshav cov cholesterol. Qhov ntawd yog vim kev noj zaub mov muaj roj (cholesterol) hauv cov zaub mov tsis cuam tshuam rau qib hauv koj cov ntshav, Christensen hais. Raws li kev tshawb fawb tam sim no, cov kws tshawb fawb ntseeg tias noj cov zaub mov muaj roj ntau thiab muaj roj tsawg - cov qe uas tsis yog - ua rau koj lub cev tsim cov roj (cholesterol) ntau ntxiv, nce koj qib LDL ("phem") cov cholesterol, raws li American Heart Association ( UA).

Rau ib lub tais zoo sib xws ua nrog cov khoom noj khoom haus, khub qe nrog cov carbohydrates noj qab haus huv, xws li lub qe kib thiab quinoa tais. Noj "protein, rog, thiab Carbs yuav muab koj lub cev lub zog rau lub zog mus rau ib hnub, "hais Christensen. Xwb, koj tuaj yeem nplawm ib pawg ntawm cov qe muffins thiab txaus siab rau lawv li noj tshais txhua lub lim tiam.

Oats

Wong hais tias "Cov fiber ntau hauv oats ua rau nws muaj kev noj qab haus huv thiab ua kom puv," Wong hais. Nov yog vim li cas: Beta-glucan, fiber ntau yaj hauv oats, yog khov heev (nyeem: gooey). Qhov no slows down digestion, uas ua rau satiety signals thiab ua rau koj xav tias tag nrho, raws li kev tshawb fawb luam tawm nyob rau hauv Tshuaj Xyuas Khoom Noj. Wong ntxiv tias oats kuj tseem pab txhawb pob txha noj qab haus huv, vim lawv muaj calcium thiab magnesium, uas txhawb nqa kev nqus calcium los ntawm kev ua kom muaj vitamin D. Cov neeg tsis muaj mis nyuj, zoo siab! (Muaj feem cuam tshuam: 9 Cov Khoom Noj Muaj protein ntau Oatmeal uas Yuav Tsis Muab Rau Koj Noj tshais FOMO)

Txij li lawv tau suav tias yog zaub mov noj qab haus huv uas ua rau koj puv, "oats yog lub pluas tshais zoo tshaj plaws rau cov neeg uas tau so ntev ua ntej lawv noj mov tom ntej," hais Wong. Txawm li cas los xij, koj yuav xav kom "zam cov oat flavored, vim cov no zoo li muaj ntau ntxiv qab zib," nws hais. "Lub sijhawm dhau mus, cov suab thaj ntau dhau tuaj yeem ua rau [tsis xav tau] qhov hnyav nce thiab noj zaub mov tsis txaus." Hloov chaw, siv DIY txoj hauv kev, topping 1 khob ntawm cov nplej siav dawb - sim: Quaker Oats Old Fashioned Oats (Yuav Nws, $ 4, target.com) - nrog cov txuj lom, txiv ntseej, thiab txiv hmab txiv ntoo tshiab (uas ntxiv ntau dua fiber, BTW) . Nrhiav kev xaiv rau kev mus ncig ua si? Ua oatmeal muffins los yog oatmeal protein ncuav qab zib rau cov khoom noj txom ncauj nyob rau ntawm qhov chaw ua rau cov zaub mov noj qab haus huv.

Txiv tsawb

Yog tias koj xav tau nrawm tom, lob txiv tsawb. Ib qho ntawm cov khoom noj uas muaj ntau tshaj plaws, txiv tsawb yog qhov muaj txiaj ntsig zoo ntawm fiber ntau, uas tuaj yeem "tso qis npaum li cas cov zaub mov nkag mus hauv koj lub plab zom mov, [pab] koj lub siab ntev," Christensen hais. Nws kuj tseem ua ob npaug raws li qhov yooj yim, rub-thiab-mus qhov chaw ntawm carbohydrates, uas muab lub zog txhawb zog, nws ntxiv. Coj nws mus rau qhov thais los ntawm kev sib tsawb txiv tsawb nrog cov protein thiab rog, xws li rab diav ntawm txiv laum huab xeeb, xws li Justin's Classic Peanut Butter (Yuav Nws, $ 6, amazon.com). Christensen hais tias "Qhov kev sib xyaw no yuav ua rau koj muaj zog nrog cov hmoov nyob hauv, tsis muaj kev tshaib plab dua tom qab," Christensen hais. (Saib kuj: Yooj Yim, Noj Qab Nyob Zoo Txiv tsawb Txiv laum huab xeeb cov zaub mov uas koj yuav xav ua dua)

Yog tias koj cov txiv tsawb tau txais qhov tsaus ntuj, tsis txhob nrawm nrawm rau pov lawv. Cov pob me me yog vim "txheej txheem hu ua enzymatic browning, uas ua rau koj cov txiv tsawb softer thiab qab zib," nws sau tseg. Cov txiv tsawb xim av yog zoo meej rau txiv tsawb muffins, uas yog cov khoom noj muaj txiaj ntsig zoo los tuav koj lub rooj sib tham Zoom. Koj tseem tuaj yeem khov cov txiv tsawb txiav thiab ntxiv rau koj cov txiv hmab txiv ntoo thaum sawv ntxov rau qhov kov ntawm creamy tsos thiab ua kom muaj fiber ntau, qhia Christensen.

Lentils

Rau lwm koob ntawm saturated fiber thiab protein, ncav cuag lentils. "Ib khob ntawm lentils muaj txog 18 grams protein, uas txo ghrelin," raws li Erin Kenney, M.S., RD.N., L.D.N., H.C.P., tus kws sau npe noj zaub mov noj. Nws kuj "txhawb nqa peptide YY, cov tshuaj hormones uas ua rau koj zoo siab," nws hais. Tab sis nco ntsoov: Raws li cov zaub mov muaj fiber ntau, noj ntau lentils sai dhau tuaj yeem ua rau muaj roj thiab ua paug. Yog li, ua kom koj noj cov zaub mov noj qab haus huv no maj mam thiab haus dej ntau kom pab cov fiber ntau txav los ntawm koj lub plab zom mov kom zoo, hais tias Kenney.

Ntawm lub khw muag khoom loj, cov lentils muaj cov kaus poom thiab qhuav, tab sis cov khoom hauv cov kaus poom feem ntau muaj sodium ntau, hais tias Kenney. Mus rau cov qib qis-sodium los yog ua noj lentils qhuav (Yuav Nws, $ 14, amazon.com) kom tsis txhob ntxiv sodium ntxiv rau nws. (Tsuas yog nco ntsoov tsau cov lentils qhuav ib hmo ua ntej ua noj kom tawg cov phytic acid, uas txwv koj lub cev lub peev xwm nqus cov zaub mov xws li magnesium thiab hlau pom hauv cov zaub mov no, piav qhia Kenney.) Los ntawm qhov ntawd, sim ua haujlwm 1/2 khob lentils nrog cov qhob Bolognese hauv tsev. "Pairing lentils nrog vitamin C los ntawm cov kua txiv lws suav pab txhawm rau txhim kho kev nqus cov hlau hauv cov lentils," nws sau tseg. Koj kuj tseem tuaj yeem siv 'em kom ntim cov zaub xam lav lossis kua zaub lossis ua lwm txoj hauv kev rau cov nqaij hauv tacos rau kev sib xyaw zaub mov noj qab haus huv uas ua rau koj puv.

Txiv ntseej

"Cov txiv ntseej muaj cov rog tsis txaus, uas ua rau muaj kev tso tawm ntawm cholecystokinin thiab peptide YY," piav qhia Kenney. Cov tshuaj hormones no ua rau satiety los ntawm kev ua kom qeeb ntawm cov zaub mov hauv koj lub plab, raws li kev tshawb fawb xyoo 2017. Cov txiv ntoo kuj muaj fiber ntau thiab cov protein, uas ntxiv rau kev xav ntawm kev puv.Tsuas yog qhov tsis zoo: Cov txiv ntoo muaj cov roj ntau (thiab yog li ntawd, calories), yog li nco ntsoov ntawm qhov ua haujlwm loj, hais tias Kenney. Ib qho ntawm cov txiv ntoo sib npaug sib npaug me me lossis ob diav ntawm txiv ntseej butter, hais tias AHA.

Tsis paub meej tias hom txiv ntoo twg yuav chomp rau? Kenney hais kom xaiv koj nyiam vim tias txhua yam ntawm cov zaub mov noj qab haus huv no yog qhov zoo ntawm cov rog monosaturated fatty acids, protein, thiab fiber ntau. "Tab sis qee qhov tuaj yeem muab txiaj ntsig zoo dua uas cov neeg Asmeskas tsis tau txais txaus," nws hais ntxiv. Piv txwv li, almonds muaj magnesium - 382 mg ib khob, kom paub meej - uas yog ib qho khoom noj uas ntau tus neeg Asmeskas tsis txaus, nws piav qhia. (Txheeb Ze: 10 Qhov Noj Qab Nyob Zoo thiab Noob Noob)

Tsis yog txhua cov txiv ntoo khaws cia cov txee ntawm koj lub khw lag luam hauv zos yog sib npaug, txawm li cas los xij. "Cov noob txiv feem ntau ci hauv cov roj tsis zoo xws li canola, txiv laum huab xeeb, thiab roj zaub," sau ntawv Kenney. Ntxiv rau, lawv feem ntau yog ci ntawm qhov kub thiab txias, uas tsim teeb meem dawb radicals (tib yam khoom uas txuas rau cov kab mob ntev xws li mob qog noj ntshav). "Nws yog qhov zoo tshaj plaws los yuav cov txiv ntoo nyoos thiab maj mam ci rau koj tus kheej ntawm 284 degrees Fahrenheit rau 15 feeb," los yog yuav cov txiv ntseej qhuav qhuav" xws li Txiv Hmab Txiv Ntoo Hlais Roasted Almonds (Yuav Nws, $ 20, amazon.com). Los ntawm qhov ntawd, pov lawv rau hauv cov zaub xam lav, yogurt, los yog kev sib xyaw hauv tsev. Koj tuaj yeem noj txiv ntoo ua ntej thaum sawv ntxov los tswj koj txoj kev qab los noj mov txhua hnub, nws hais ntxiv.

Kua zaub

Yog tias koj tsis muaj sijhawm los npaj pluas mov, khob kua zaub tuaj yeem yog koj tus cawm seej. Qhov tseem ceeb yog xaiv cov kua zaub, ua kua zaub ua ntej uas muaj fiber ntau, protein ntau, thiab dej thiab muaj sodium tsawg, hais tias Kenney. "Xaiv cov kua zaub uas muaj tsawg kawg 3 grams fiber ntau los ntawm zaub lossis taum," nws qhia. Txawm li cas los xij, "feem ntau cov kua zaub hauv kaus poom tsis muab cov lus pom zoo 25 txog 30 grams ntawm cov protein kom ua tiav cov pluas noj," yog li mus rau cov kua zaub ua nrog cov nqaij pob txha, cov khoom muaj protein ntau. Sim: Chaw Ua Si thiab Nash Tuscan Zaub Pob Txha Nqaij Nqaij Zaub (Mu Nws, $ 24, amazon.com), pom zoo Kenney.

Hauv tsev, koj tuaj yeem ua cov kua zaub hauv kaus poom yooj yim txawm tias muaj zaub mov zoo ntxiv los ntawm kev ntxiv cov veggies khov, cov kua zaub uas muaj sodium tsawg, thiab cov nqaij qaib rotisserie ua ntej. Qhov ua haujlwm tau zoo ntawm cov kua zaub hauv kaus poom yog 1 khob, hais tias Kenney, yog li sim siv kwv yees li 1/4 khob ntawm txhua qhov ntxiv. (Muaj feem cuam tshuam: Qhov Yooj Yim, Noj Qab Nyob Zoo Noodle Soup Recipe Yog So Pluas Mov Koj Xav Tau)

Ntses Ntses

Ntxiv cov ntses rog, xws li ntses liab lossis tuna, rau koj cov zaub mov npaj ua ntej tuaj yeem ua rau txo kev tshaib kev nqhis. Nws yog txhua yam ua tsaug rau cov ntsiab lus siab ntawm omega-3 cov rog thiab cov protein hauv cov ntses, hais tias Christensen. Yog tias koj tshiab yuav ntses, tsis txhob xav txog nws, hais tias Christensen. "Feem ntau cov neeg tsis noj ntses txaus, yog li pib los ntawm kev yuav ntau ntawm nws feem ntau." Cov ntses khov yog feem ntau pheej yig dua, yog li mus nrog qhov ntawd yog tias nws zoo dua rau koj cov peev nyiaj. Thaum nws txog sijhawm los ua zaub mov noj kom zoo, sim ci kom coj nws cov tsw qab thaum khaws cov khoom xyaw kom tsawg, sau Christensen. Koj tuaj yeem sim cov ntses cua-kib ntses, uas "ua rau koj lub crunch koj tab tom nrhiav yam tsis xav hnyav rau koj lub plab," nws hais. Ua haujlwm rau koj cov ntses ntses, feem ntau kwv yees li 4 ooj, nrog cov nplej tag nrho (piv txwv li mov nplej xim av, quinoa) lossis ci ci qos yaj ywm, nws hais. Ua ke, cov protein, rog, thiab carbohydrates yuav nco ntsoov ua kom koj puv.

Popcorn

Puas yog khoom noj txom ncauj zoo li khoom noj txom ncauj ntau dua? Mus txog rau paj kws, zaub mov tag nrho. "Nws yog qhov zoo ntawm cov vitamins, minerals, thiab fiber, uas yog dab tsi ua rau nws yog zaub mov noj qab haus huv uas ua rau koj puv," piav qhia Wong. Thiab yog tias koj xav tau cov ntaub ntawv pov thawj, kev kawm xyoo 2012 hauv Phau Ntawv Qhia Khoom Noj pom tias paj kws tau nce satiety ntau dua qos yaj ywm chips.

Rau cov khoom noj txom ncauj noj qab haus huv hauv qab 100 calories, tsom rau 3 khob paj kws, hais tias Wong. "Zam cov paj kws tuaj yeem tsim tau, tshwj xeeb tshaj yog tias nws tau npaj ua ntej lossis ua kom qab," vim tias cov kev xaiv no feem ntau ua rau cov rog tsis zoo (piv txwv li muaj roj txaus), ntsev, qab zib, thiab cov khoom xyaw dag. Hloov chaw, mus rau huab cua-popped lub paj kws dawb (Yuav Nws, $ 11, amazon.com) thiab ntxiv cov txuj lom, tshuaj ntsuab, thiab me ntsis ntawm cov txiv ntseej roj. "Paprika thiab qej hmoov yog cov kev xaiv qab, thiab yog tias koj xav tau ib yam dab tsi cheesy, sim sprinkling qee cov poov xab noj," hais Wong. Fancy paj kws, FTW.

Greek Yogurt

"Greek yogurt yog cov zaub mov noj qab haus huv uas ua rau koj ua tsaug rau nws cov protein ntau," qhia Wong. "Lub thawv 170-gram (6-ounce) muab ib ncig ntawm 17 grams ntawm cov protein ... ze li ntau txog 3 lub qe!" Ib txoj kev tshawb fawb xyoo 2015 txawm pom tias yogurt tuaj yeem ua rau kom muaj cov tshuaj hormones txaus xws li peptide YY thiab glucagon-zoo li peptide-1 (GLP-1). Greek yogurt tseem yog qhov zoo tshaj plaws ntawm cov calcium, uas yog qhov tseem ceeb rau koj cov pob txha, plaub hau, leeg nqaij, thiab lub paj hlwb, hais tias Wong.

Txhawm rau kom tau txais txiaj ntsig zoo tshaj plaws ntawm cov zaub mov noj qab nyob zoo, ua ke puv tes ntawm cov txiv ntoo - ib qho ntxiv cov zaub mov! -nrog ib lub thawv ntim ntawm Greek yogurt, xws li Fage's Total Plain Greek Yogurt (Yuav Nws, $ 2, freshdirect.com). Cov txiv ntseej ntxiv cov rog thiab fiber ntau rau cov protein-nplua nuj Greek yogurt, tsim A+ combo ntawm cov khoom noj kom txaus, nws piav qhia. Tsuas yog nco ntsoov saib xyuas cov suab thaj ntxiv, uas koj yuav pom nyob rau hauv cov khoom qab zib.

Ntsuam xyuas rau