12 Khoom noj txom ncauj noj qab nyob zoo rau qhov poob phaus, Raws li Dietitians

Zoo Siab

• Dab Tsi Los Saib Hauv Qhov Khoom Noj Qab Haus Huv Zoo rau Poob
• Qhov Khw Zoo Tshaj Plaws-Yuav Khoom Noj txom ncauj rau qhov poob phaus
• Roasted Chickpeas
• Pepitas thiab Applesauce
• Flaxseed crackers thiab kis
• Txiv Hmab Txiv Ntoo thiab Txiv Ntoo Granola Tuav
• Unsweetened Instant Oatmeal Pob
• Cov Khoom Noj Hauv Tsev Zoo Tshaj Plaws rau Kev Poob
• Raspberries thiab Walnuts
• Hard-boiled qe thiab cheese
• Greek Yogurt thiab Berries
• Zaub Zaub Nyoos thiab Ranch Dip
• Hnub Medjool Topped nrog Txiv Ntseej Butter
• Protein Snack Box
• Ntsuam xyuas rau

Kuv tsis mus rau qab zib nws: Ncav cuag koj lub hom phiaj, ua kom nws poob phaus lossis tsuas yog noj qab nyob zoo, tuaj yeem nyuaj. Kev teeb tsa cov kev xav no tuaj yeem xav zoo li ib feem yooj yim. Ua rau lawv tsis xav tshaib plab thiab, twv kuv hais nws, swb? Zoo, qhov ntawd tuaj yeem hnov ​​​​zoo nyob ze qhov ua tsis tau, tshwj xeeb tshaj yog tias koj tab tom ua raws li kev txwv tsis pub noj. Thiab thaum, yog, kev noj zaub mov tsis txaus calorie yog ib qho tseem ceeb ntawm kev poob phaus, nyob satiated thiab txaus siab kuj tseem ceeb. Txwv tsis pub, koj tuaj yeem xav tias muaj kev tsis txaus siab ntau ntxiv thiab thaum kawg, tso tseg koj lub hom phiaj. Hav, nws tuaj yeem tshwm sim - tab sis nws tsis tas yuav.

Nkag mus: khoom noj txom ncauj.

Cov lus qhia txog kev noj zaub mov yav dhau los yuav ua rau koj ntseeg tau tias kev noj zaub mov tsis sib haum yog tus yeeb ncuab ntawm kev poob phaus. Spoiler ceeb toom: Nws tsis yog. Qhov tseeb, mus txog rau (lo lus tseem ceeb!) Khoom noj txom ncauj noj qab haus huv tuaj yeem pab ua kom koj muaj zog thiab pab tswj kom meej ntawm cov theem hangry uas ua rau noj pint ntawm Ben thiab Jerry rau noj hmo. (Ib zaug ntxiv, tsis muaj kev txiav txim siab - peb txhua tus tau nyob ntawd thiab, TBH, qee zaum Ib nrab Ci yog raws nraim koj xav tau dab tsi.)

Tam sim no, tsis yog txhua yam khoom noj txom ncauj yog tsim sib npaug - thiab qhov no yog qhov tseeb tshwj xeeb tshaj yog thaum nws los txog rau cov hom phiaj. Yog li ...

Dab Tsi Los Saib Hauv Qhov Khoom Noj Qab Haus Huv Zoo rau Poob

Kev rov qab sai: Protein, fiber, thiab cov rog noj qab haus huv tag nrho ua rau muaj kev txaus siab ntawm cov pluas noj thiab khoom noj txom ncauj, uas txhais tau hais tias koj yuav hnov ​​​​qab ntev dua thiab tsis tshua muaj kev noj ntau dhau, hais tias Sheri Vettel, RD, tus kws kho mob sau npe los ntawm lub koom haum los ntawm Integrative Nutrition . Qhov trio no tseem zom tau qeeb dua li cov carbohydrates yooj yim, uas pab tswj cov ntshav qab zib, nws ntxiv. Ntxiv tag nrho-grain carbs rau hauv qhov sib tov thiab koj paub tseeb tias yuav tsum ua kom tsis txhob muaj cov piam thaj hauv ntshav (thiab qhov kev chim siab thiab kev ntshaw uas tuaj nrog nws). (Related: 14 Yam Dab Tsi Ua Rau Cov Neeg Uas Ntxiv Ntxiv Protein rau Lawv Noj)

Txawm hais tias cov protein, fiber, thiab cov rog noj qab haus huv yog txhua yam tseem ceeb ntawm kev noj qab haus huv tag nrho, lawv kuj tseem yog qhov tseem ceeb ntawm kev noj zaub mov kom ncav cuag lub hom phiaj poob phaus. Qhov ntawd yog vim lawv ua kom koj puv sijhawm ntev thiab qis qis calories. (Nco ntsoov: Txiav rov qab ntawm cov calories, txawm tias me ntsis, tuaj yeem ua lub luag haujlwm tseem ceeb hauv kev pab koj poob phaus.) Cov protein, piv txwv li, siv sijhawm ob zaug kom ntev li cov carbohydrates kom zom, ua kom koj ob zaug puv rau tib cov calories (ob qho tib si) muaj plaub calories rau ib gram), hais tias Audra Wilson, RD, tus kws sau npe noj zaub mov noj khoom noj khoom haus ntawm Northwestern Medicine Metabolic Health thiab Kev phais hnyav poob ntawm Tsev Kho Mob Delnor. Kev noj qab haus huv cov rog kuj tseem pab nrog kev tshaib plab thiab ntxiv tsw rau li ntawm cuaj calories rau ib gram, nws ntxiv.

Lwm qhov tseem ceeb los txiav txim siab, raws li Vettel? Bio-individuality, aka lub tswv yim hais tias txhua tus neeg muaj kev xav tau sib txawv lossis cov khoom noj khoom haus. Piv txwv li, koj muaj protein ntau npaum li cas (piv, hais tias, koj niam) yuav xav tau sib txawv nyob ntawm hnub nyoog, kev noj qab haus huv tag nrho, thiab qib kev ua si lub cev, nws piav qhia. Qhov no txhais tau tias rau ntau tus tib neeg, tsom mus rau cov grams tshwj xeeb ntawm cov fiber lossis cov protein tsis tsim nyog.

"Kuv kuj xav kom tsom mus rau cov khoom noj-qhov ceev ntawm koj cov zaub mov xaiv, tsis yog lub hom phiaj calorie nruj," Vettel hais. "Mloog koj lub cev kom paub tias koj xav tau roj npaum li cas, yog tias muaj, ntawm cov pluas noj."

Thaum koj ua xav tau ib yam dab tsi, Vettel pom zoo kom noj zaub mov kom yuag yuag hnyav uas suav nrog tsawg kawg ob qho hauv qab no: zaub, txiv hmab txiv ntoo, tag nrho cov noob qoob loo, muaj roj zoo, lossis muaj protein tsawg. Nws hais tias "hwm tias qee hnub khoom noj txom ncauj yuav muaj calories ntau dua li lwm hnub, thiab qhov ntawd tsis ua li cas," nws hais.

Ua ntej, daim ntawv teev cov khw muag khoom zoo tshaj plaws thiab ua hauv tsev kom poob phaus noj qab nyob zoo uas ua raws cov qauv no, yog li tsuas yog yam koj yuav tsum tau ua nws khaws cia thiab muaj lawv ntawm qhov npaj tau. (Muaj feem xyuam: 14 Tus Kws Qhia Tom Qab Ua Haujlwm Cov Khoom Noj thiab Dietitians cog lus los ntawm)

Qhov Khw Zoo Tshaj Plaws-Yuav Khoom Noj txom ncauj rau qhov poob phaus

Roasted Chickpeas

Noj ncaj qha tawm ntawm lub peev xwm ntawm chickpeas yuav tsis hnov ​​qab heev, tab sis tig lawv mus rau hauv crunchy me ntsis tom thiab lawv dhau los ua kev noj qab haus huv rau lwm daim. Thaum koj tuaj yeem DIY, Biena ua rau nws yooj yim nrog lawv cov hnab ntim-thiab-mus ntawm cov taum ci (Yuav Nws, $ 13 rau pob ntawm 4, amazon.com). Bethany Doerfler, RD, tus kws noj zaub mov sau npe ntawm Northwestern Memorial Tsev Kho Mob tau hais tias "Lawv muab 8 grams cov protein thiab 8 grams fiber ntau txog 140 calories kom tau txais koj los ntawm koj qhov kev poob qis thaum yav tav su," Khoom noj khoom haus poob phaus tseem yog "kev xaiv zoo rau cov uas muaj kev tsis haum txiv ntoo," ntxiv Doefler.

Pepitas thiab Applesauce

Muaj nplua nuj nyob hauv kev txhawb nqa magnesium, pepitas-qhov tseem ceeb cov noob taub dag tsis muaj lub plhaub (plhaub)-ua kom muaj khoom noj txom ncauj zoo txawm koj lub hom phiaj. Tsuas yog coj cov Superseedz (Yuav Nws, $ 23 rau 6, amazon.com) piv txwv li: Nrog 2 grams fiber ntau, 7 grams protein, thiab 12 grams ntawm cov rog noj qab haus huv hauv 1/4 khob xwb, lawv yog qhov pom tseeb- notch nug. Rau qhov kev xaiv ntau dua, sib tov cov khoom noj txom ncauj hnyav hnyav no nrog cov tsis muaj qab zib, tsis muaj qab zib ntxiv applesauce, hais Doerfler.

Flaxseed crackers thiab kis

Nrog rau tag nrho cov crackers cramming lub lag luam, nws yuav nyuaj rau xam seb qhov twg yog tiag tiag tsim nyog yuav - uas yog, li cas los xij, txog tam sim no. Lub sijhawm tom ntej koj tab tom nrhiav ib qho khoom noj kom poob phaus zoo tshaj plaws, luam theej duab koj lub khw muag khoom hauv zos rau cov crackers uas muaj fiber ntau, xws li los ntawm cov noob paj noob hlis, kom ua rau koj puv puv. Doerfler pom zoo Mary's Gone Crackers Super Seed (Yuav Nws, $ 27 rau pob ntawm 6, amazon.com) lossis Flackers Flaxseed Hiav Txwv Ntsev Crackers (Yuav Nws, $ 5, thrivemarket.com), ob qho tib si uas "khub zoo nrog cov noob butter, tsoo avocado , los yog cheese, "nws hais.

Txiv Hmab Txiv Ntoo thiab Txiv Ntoo Granola Tuav

Thaum nws los txog rau granola tuav, nco peb lo lus no: khaws nws yooj yim. Txiav kom meej ntawm cov uas muaj cov npe khoom xyaw ntev thiab muaj suab thaj ntau, thiab hloov mus rau cov tuav nrog cov txiv hmab txiv ntoo qhuav (xws li cov hnub) thiab cov txiv ntseej, vim tias lawv tau ntim cov fiber ntau thiab cov protein, hais tias Vettel. Sim: KIND Blueberry Vanilla Cashew Bars (Yuav Nws, $ 8, target.com), uas muaj 12 grams rog, 5 grams fiber, thiab 5 grams protein. (Saib kuj: Homemade thiab Healthy Granola Bars rau Kev Noj Qab Nyob Zoo-Rau-Mus.)

Unsweetened Instant Oatmeal Pob

Tsis tas yuav tsum nres tsheb ciav hlau oatmeal thaum noj tshais; ua kom tus tub phem ntawd khiav txhua hnub. Oatmeal muaj beta-glucan, fiber ntau soluble uas txo cov roj cholesterol thiab, nyeg, tuaj yeem pab txo koj txoj kev pheej hmoo ntawm mob plawv, hais tias Doerfler. Thiab thaum cov dej sib tov tuaj yeem sib cuag nrog dej thiab lwm yam kua, nws tsim cov khoom zoo li gel uas ua rau cov hom fiber no thiaj li txhaws-nws siv lub cev qhov chaw hauv koj lub plab thiab pab tsim cov quav thaum nws txav los ntawm GI txoj hnyuv. Khaws cov pob khoom no ib zaug ntawm koj lub rooj kom yooj yim, breezy, zoo nkauj khoom noj txom ncauj-poob ceeb thawj. Xaiv rau cov khoom qab zib uas tsis muaj qab zib, xws li Trader Joe's Unsweetened Instant Oatmeal Packets (Yuav Nws, $ 24 rau 16 pob ntawv, amazon.com), npaj nrog mis nyuj tsis qab (mis nyuj yuav ntxiv qee cov protein ntau), tom qab ntawd do hauv txiv hmab txiv ntoo. (Saib ntxiv: Dab tsi Dietitians Yuav Yuav ntawm Tub Lag Luam Joe's tsuas yog $ 30)

Cov Khoom Noj Hauv Tsev Zoo Tshaj Plaws rau Kev Poob

Raspberries thiab Walnuts

Qhov no yog qhov muaj zog ua khub ua rau ib qho ntawm cov khoom noj txom ncauj zoo tshaj plaws rau kev poob phaus, raws li Vettel. Raspberries muaj cov fiber ntau (8 grams tauj ib khob) thiab nyoos, cov txiv ntseej tsis muaj ntsev (mus rau 1 oz) tau ntim nrog cov rog thiab cov protein rau satiety. Dab tsi ntxiv, walnuts kuj muaj nplua nuj nyob rau hauv o-sib ntaus sib tua omega-3 fatty acids, uas yuav pab tau tshwj xeeb rau kev mus txog koj lub hom phiaj, vim o feem ntau txuam nrog yuag nce thiab tuaj yeem ua rau poob phaus nyuaj, nws piav qhia.

Hard-boiled qe thiab cheese

"Cov khoom noj txom ncauj sai thiab yooj yim uas kuv nyiam yog ob lub qe nyoos nrog 1 oz hnub nyoog cheese, xws li ntse cheddar, parmesan, bleu, swiss, lossis brie," hais tias Autumn Bates, CCN, tus kws tshaj lij kws kho mob pom zoo hauv California. Nws muaj protein ntau thiab rog - ze li 20 grams ntawm txhua tus - rau thaj tsam 270 calories, nws piav qhia. "Cov cheese muaj hnub nyoog tseem muaj cov qib lactose qis tshaj plaws uas tuaj yeem txo qis GI kev nyuaj siab."

Greek Yogurt thiab Berries

Ib khob Greek yogurt muab 12-14 grams puv protein rau ib ncig ntawm 80-120 calories, Wilson hais. Saib rau Greek yogurt uas tsis muaj qab zib lossis muaj suab thaj tsawg, xws li Chobani's Non-Fat Plain Greek Yogurt (Yuav Nws, $ 6, freshdirect.com). Ntxiv 1 khob txiv hmab txiv ntoo noj cov khoom noj kom poob phaus kom zoo rau qib tom ntej nrog cov fiber ntau, cov vitamins, thiab cov zaub mov, hais tias Wilson. Thiab txo cov txiv hmab txiv ntoo qab zib (xws li txiv hmab txiv ntoo) lossis zaub tuaj yeem pab koj xav tias tsis muaj calories ntau, nws hais ntxiv.

Zaub Zaub Nyoos thiab Ranch Dip

Qee zaum cov zaub mov tsuas yog lub nkoj los noj qee qhov poob. Es tsis txhob nqaij qaib tis, khub ib khob nyoos veggies - piv txwv li carrots, celery, los yog tswb kua txob - nrog ib tug delish DIY dip. Txhua yam koj yuav tsum tau ua yog sib tov 2 feem pua ​​​​ rog Greek yogurt nrog ib pob khoom noj khoom haus (Mu Nws, $ 2, thrivemarket.com), piav qhia Wilson. "Nws yog khoom noj txom ncauj zoo nrog me ntsis roj noj qab haus huv thiab ntau cov protein - txog 12 grams ib 4 oz," nws hais ntxiv. Thiab ICYDK, veggies tau txiav txim siab yog ib qho khoom noj kom poob phaus zoo tshaj plaws (thiab, TBH, khoom noj txom ncauj tag nrho) vim tias koj tuaj yeem noj ntau ntawm lawv rau qhov tsis muaj calories ntau - ntxiv rau, lawv lub cev siv qhov chaw hauv koj lub plab, tsim qhov ntawd (txaus siab) kev xav, thiab muab cov khoom noj muaj txiaj ntsig ntau.

Hnub Medjool Topped nrog Txiv Ntseej Butter

nplua nuj nyob rau hauv cov kab mob-tiv thaiv antioxidants, cov hnub yog lub zoo meej tom qab noj mov (los yog txawm nyob rau hauv-nruab nrab-noj mov) kho kom txaus siab rau koj cov hniav qab zib. Tsis tuaj yeem zoo li ncaws cov khoom noj txom ncauj qab zib? Sim pauv koj li ib txwm Zaub Patch Cov Menyuam rau cov txiv hmab txiv ntoo qab zib los yog muab cov khoom noj txom ncauj kom poob phaus ib zaug. Tsuas yog sab saum toj 2-3 hnub nrog txiv ntseej butter, uas nws cov protein thiab cov rog noj qab haus huv ua rau cov khoom noj txom ncauj ntxiv. Koj tuaj yeem sim ua kom khov no duo yog tias koj nyiam cov dej khov. (Koj tuaj yeem sim ib qho ntawm cov khoom noj qab zib zoo no los kho koj qhov kev ntshaw.)

Protein Snack Box

Thaum muaj cov versions muaj nyob rau ntawm Starbucks - uas Bates pom zoo yog tias koj tab tom khiav - thiab los ntawm lub khw muag khoom noj, koj tuaj yeem txuag nyiaj (thiab cov khoom ntxiv) los ntawm kev ua koj tus kheej lub thawv protein. Pib nrog ob peb cov roj tsawg cheese (~ 1-2 oz) lossis nqaij nyug deli (~ 2-3 oz), ntxiv txog 1/4 khob almonds lossis pistachios, thiab ua kom tiav nrog 1 khob txiv hmab txiv ntoo lossis txiv hmab txiv ntoo, hais tias Wilson. Cov khoom noj txom ncauj noj qab haus huv no muaj trifecta: fiber ntau, protein, thiab rog rog. Qhov zoo tshaj plaws koj tuaj yeem sib xyaw cov flavors thiab xaiv txhua hnub.

Ntsuam xyuas rau