Tus Sau: Louise Ward
Hnub Kev Tsim: 10 Lub Ob Hli Ntuj 2021
Hloov Hnub: 20 Lub Kaum Ib Hli Ntuj 2024
Anonim
poj laib hauv koj siab. ntxawm tsab
Daim Duab: poj laib hauv koj siab. ntxawm tsab

Zoo Siab

Loj hlob ntawm cov menyuam yaus feem ntau tau tshaib plab thaum noj mov.

Txawm li cas los xij, ntau cov khoom noj txom ncauj tau ntim rau menyuam yaus yog qhov tsis zoo. Lawv feem ntau muaj cov hmoov nplej zoo nkauj ntxiv rau, ntxiv qab zib thiab cov khoom xyaw cuav.

Sijhawm txom ncauj yog ib txoj kev zoo rau kev ua kom noj tsis tau ntxiv ntawm koj cov menyuam txoj kev noj zaub mov.

Hloov ntawm cov khoom noj txom ncauj uas tau ua tiav, sau koj tus menyuam lub plab kom tag nrho cov zaub mov uas yuav muab lub zog thiab khoom noj muaj zog.

Ntawm no yog cov npe cov khoom noj txom ncauj me nyuam yaus uas ua rau ob leeg noj qab nyob zoo thiab qab.

1. Yogurt

Kua mis nyeem qaub yog ib qho khoom noj txom ncauj zoo rau cov menyuam yaus vim tias nws yog qhov zoo ntawm cov protein thiab calcium. Cov tshuaj calcium tseem ceeb heev rau cov menyuam yaus txhim kho cov pob txha ().

Qee cov kua mis nyeem qaub kuj tseem muaj cov kab mob nyob, uas tau txais txiaj ntsig cov hnyuv (,).

Feem ntau cov kua mis uas muag rau cov menyuam yaus yog cov piam thaj ntau. Hloov chaw, xaiv cov mis nyeem qaub uas muaj roj, yog roj thiab yog cov txiv qab zib tshiab los yog zib ntab rau nws.


Tseem, nco ntsoov tsis txhob muab zib ntab rau cov menyuam mos hnub nyoog qis dua 12 lub hlis, vim tias lawv yuav muaj kev pheej hmoo kis mob hnyav hu ua botulism ().

2. Paj Kws

Koj tuaj yeem xav tias paj kws tau noj cov zaubmov, tab sis nws yog cov khoom noj muaj txiaj ntsig tiag tiag.

Tsuav koj tsis txhob ua kom nws poob dej hauv qhov tod tsis zoo, paj kws yuav ua khoom noj txom ncauj zoo rau cov menyuam yaus. Huab cua-pop koj tus kheej paj kws, nqus nws nrog me ntsis butter, thiab nphoo qee qhov grated Parmesan cheese sab saum toj.

Txawm li cas los xij, ceev faj siv thaum muab paj kws rau cov menyuam yau, vim nws tuaj yeem ua kev phom sij txhawm chim.

3. Celery nrog txiv laum huab xeeb thiab raisins

Celery nrog txiv laum huab xeeb thiab raisins, qee zaum hu ua "ntsaum ntawm lub cav," yog txoj kev lom zem kom koj tus menyuam noj zaub.

Txiav ib qho kev soj ntawm celery rau hauv peb los yog plaub daim, kis cov txiv laum huab xeeb hauv sab hauv ntawm cov zaub ntsuab, thiab npaj ob peb lub txiv ntoo rais rau saum cov txiv laum huab xeeb.

Peb cov zaub mov ua ke no muab qhov zoo sib xws ntawm carbs, protein, thiab cov rog.

Tsuas yog nco ntsoov yuav txiv laum huab xeeb tsis muaj qab zib lossis cov roj zaub.


4. Ceev

Cov txiv ntoo yog ntau hauv kev noj qab nyob zoo, nrog rau fiber ntau thiab antioxidant. Kev noj haus hauv rog yog qhov tseem ceeb rau kev txhawb nqa kev loj hlob hauv menyuam yaus (,).

Cov kws kho mob tau siv lus pom zoo kom txiav cov txiv tsawb tawm ntawm cov menyuam vim muaj kev pheej hmoo ntawm kev ua xua, tab sis ntau cov ntawv pov thawj tsis ntev los no qhia tau hais tias kev qhia cov txiv ntoo thaum hnub nyoog ntxov ua rau nws txo qis txoj kev pheej hmoo (, 8,).

Txawm li cas los xij, txiv ntoo tuaj yeem ua rau zawm caj dab, yog li ua kom koj tus menyuam tuaj yeem tuav tus qauv ua ntej muab cov txiv ntoo ua khoom noj txom ncauj.

5. Txoj kev sib tov

Tsuav koj tus me nyuam tsis haum rau txiv ntoo, kev sib xyaw ua ke yog cov khoom noj txom ncauj zoo rau cov me nyuam noj thaum mus.

Feem ntau txoj kev sib xyaw ua lag luam muaj cov qhob noom chocolate, uas muaj qab zib ntau dua, tab sis koj tuaj yeem ua koj tus kheej hauv tsev yooj yim.

Rau cov muaj txiaj ntsig zoo dua, sib tov txiv ntoo, txiv ntoo qhuav, thiab khaub noom ua txhuv.

6. Hlais pears nrog ricotta cheese

Pears yog qhov qab zib kho thiab yooj yim rau me ntsis noj thaum lawv tau txiav rau hauv cov hlais. Cov paj xyoob ntoo yog qhov muaj fiber ntau thiab muaj txiaj ntsig zoo ntawm cov nroj tsuag (10, 11).


Nthuav txhua daim nyias muaj zaub sib xyaw nrog cov nqaij muaj zaub ntau ntau los ntxiv cov nplua nuj protein thiab calcium hauv koj tus me nyuam cov khoom noj txom ncauj.

7. Tsev cheese

Tsev cheese yog cheese tshiab thiab creamy uas mos muag txaus rau cov menyuam mos noj.

Nws muaj protein ntau thiab yog ib qhov zoo ntawm selenium, vitamin B12, thiab calcium. Vitamin B12 yog qhov tseem ceeb rau kev loj hlob kom tsim nyog thiab kev loj hlob hauv lub hlwb hauv cov menyuam yaus ().

Koj tuaj yeem pab tsev me ntawm cheese los ntawm nws tus kheej, rau saum nws nrog cov txiv ntoo tshiab lossis qhuav, lossis siv nws li cov creamy kis rau ntawm cov nplej nplais.

8. Oatmeal

Oatmeal yog cov tshais zoo rau cov menyuam yaus tab sis kuj ua rau khoom noj txom ncauj zoo.

Oats yog siab nyob rau hauv soluble fiber, uas nce tus naj npawb ntawm cov kab mob muaj txiaj ntsig hauv plab zom mov, nrog rau lwm cov txiaj ntsig kev noj qab haus huv ().

Hla cov pob khoom qab, uas muaj qab zib ntau dua, thiab ua rau koj cov oatmeal nrog cov pob zeb ci, kom ntau dhau. Ntxiv txog 1/8 me nyuam diav cinnamon thiab qee cov txiv diced rau qab zib.

Yog tias koj ua cov oatmeal nrog mis tsis yog dej, nws yuav ntxiv qee qhov ntxiv protein thiab calcium.

9. Ib daim ntawm cheese

Cheese feem ntau yog ua los ntawm protein thiab roj thiab yog qhov zoo ntawm calcium.

Cov kev tshawb fawb qhia tias kev noj cov cheese thiab lwm cov khoom noj mis nyuj muaj feem cuam tshuam nrog kev noj zaub mov zoo txhua yam.

Cov khoom noj muaj mis nyuj ua kom txaus ua rau tus me nyuam cov zaub mov zoo rau calcium, magnesium, thiab vitamins A thiab D (, 15,,).

Cheese muab cov menyuam yaus uas muaj protein zoo, uas xav tau kev loj hlob kom zoo. Protein kuj yuav pab lawv kom muaj kev txaus siab ntawm cov khoom noj (,).

Dab tsi ntxiv, qee qhov kev tshawb fawb pom tias cov menyuam yaus uas noj cheese tsis tshua muaj kab noj hniav (,).

10. Lub vev xaib vegie pita

Qee tus niam txiv xav tias nws nyuaj rau lawv cov menyuam mus noj zaub. Tab sis yog tias koj ua kev lom zem rau lawv, lawv yuav xav sim ua cov veggies.

Nthuav qee qhov lom hauv lub hnab nplej pita thoob thiab muab pov ua nqaij nyoos, xws li zaub ntug hauv paus, kua txob, zaub xas lav, thiab tswb kua txob. Cia koj tus me nyuam xaiv ob peb veggies thiab sau rau pita.

Cov vev xaib muaj cov vitamins thiab zaub mov tseem ceeb, thiab ntau tus menyuam yaus tsis txhob noj txaus ().

11. Cov txiv ntoo lub ntsej muag

Cov txiv ntoo lub txiv ntoo yog qhov zoo rau kev ntim ntau cov khoom noj rau hauv cov khoom noj txom ncauj me me.

Koj tuaj yeem ntxiv veggies rau ib qho smoothie. Nrog rau cov txiv hmab txiv ntoo hauv qab zib, koj cov me nyuam yuav tsis txawm paub tias lawv tau nyob hauv qhov ntawd.

Siv tag nrho, cov khoom xyaw tshiab thiab tsis txhob muaj kua txiv hmab txiv ntoo, uas muaj suab thaj ntau.

Muaj ntau ntau cov kev sib xyaw ua ke koj tuaj yeem sim, tab sis ntawm no yog ib daim ntawv qhia smoothie kom koj tau pib:

Berry smoothie

Cov khoom xyaw rau 4 pluas mov:

  • 2 khob (60 grams) ntawm spinach tshiab
  • 2 khob (300 grams) ntawm cov kua txiv khov
  • 1 khob (240 ml) ntawm cov kua mis nyeem qaub dawb
  • 1 khob (240 ml) ntawm mis lossis txiv mis almond
  • 1 tablespoon (20 grams) ntawm zib ntab

Ntxiv tag nrho cov khoom xyaw rau rab thiab muab kom txog thaum tus.

12. Nyuaj-hau qe

Khaws cov qe hauv lub tub yees txias rau hauv lub tub yees kom muaj kev ceev, ua kom muaj protein ntau.

Cov qe yog cov khoom noj khoom haus zoo thiab yog khoom noj txom ncauj zoo rau cov menyuam yaus. Lawv muab cov protein ua tau zoo thiab muaj ntau cov vitamins thiab minerals, suav nrog vitamin B12, riboflavin, thiab selenium (23,).

Lawv tseem muaj cov lutein thiab zeaxanthin, ob lub carotenoids uas tau txais txiaj ntsig zoo rau lub qhov muag ().

Tsis tas li ntawd, lawv yog ib qho khoom noj zoo tshaj plaws ntawm choline, muaj vitamin uas tsim nyog rau kev tsim kho lub hlwb (,).

13. Txiv tsawb oat cov ncuav qab zib

Txiv tsawb qhob noom tsawb hauv tsev ua khoom noj txom ncauj zoo yog cov khoom noj txom ncauj zoo rau cov me nyuam uas qab zoo li ib qho tshuaj qab.

Cov ncuav qab zib no tau txais lawv cov qab zib los ntawm mashed tsawb ntau dua li ua kom qab zib.

Cov piam thaj ua rau muaj kev cuam tshuam txog kev noj qab haus huv hauv menyuam yaus, xws li muaj kev pheej hmoo mob plawv, rog rog menyuam yaus, thiab hom ntshav qab zib hom 2 (28,,).

Txiv tsawb oat cov ncuav qab zib

Cov khoom xyaw:

  • 3 lub txiv tsawb siav, mashed
  • 1/3 khob (80 ml) ntawm txiv maj phaub roj
  • 2 khob (160 grams) ntawm kuav los tiag
  • 1/2 khob (80-90 grams) ntawm cov qhob noom xim kasfes mini lossis cov txiv ntoo qhuav
  • 1 teaspoon (5 ml) ntawm vanilla

Sib tov tag nrho cov khoom xyaw rau hauv ib lub tais. Tso cov diav ua kua ncuav sib xyaw tso rau ntawm daim ntawv cov kua nplaum thiab ci rau 15-20 feeb ntawm 350 ° F (175 ° C).

14. Raisin khoom noj txom ncauj pob

Raisins yog cov txiv hmab qhuav. Lawv muaj ze li ntawm tag nrho cov txiaj ntsig nrhiav tau hauv cov txiv hmab tshiab - tab sis hauv pob me dua.

Raisins muaj cov hlau, cov khoom noj muaj txiaj ntsig zoo uas ntau tus menyuam tsis muaj txaus, thiab cov khoom siv uas xav tau los xa cov pa oxygen thoob plaws koj lub cev (31,).

Ntxiv mus, raisins ntim cov khoom cog cog, suav nrog oleanolic acid, uas tuaj yeem tiv thaiv koj tus menyuam cov hniav los ntawm kab noj hniav los ntawm kev tiv thaiv cov kab mob los ntawm kev ua raws lawv (,).

Cov khoom noj txom ncauj Raisin yog cov khoom noj txom ncauj yooj yim thiab cov khoom noj uas zoo tshaj rau cov zaub mov uas yooj yim dua.

15. Tso qaib ntxhw thiab avocado yob

Ib qho nqaij qaib thiab avocado dov yog ib qho yooj yim noj, cov khoom noj txom ncauj zoo.

Qaib ntxhw yog qhov zoo ntawm cov protein, uas yog lub luag haujlwm rau kev tsim thiab kho cov nqaij hauv koj lub cev. Nws tseem npaj ntxiv, uas tuaj yeem pab cov menyuam txaus siab thaum noj mov ().

Avocados yog cov rog uas muaj lub siab zoo, nrog rau fiber ntau, folate, pantothenic acid, potassium, ntau cov tshuaj antioxidant, thiab cov vitamins C thiab K (35).

Txhawm rau ua ib qho qaib ntxhw thiab avocado yob-thawj, thawj tev thiab hlais ib lub avocado. Maj mam pov cov hlais kua txiv qaub rau kua txiv kom tiv thaiv browning. Qhwv ib daim qaib cov ntoo ncig ntawm txhua daim avocado.

16. Ci qos liab qab

Cov qos yaj ywm qab zib yog ib qho txiaj ntsig zoo ntawm cov kab mob beta-carotene, cov as-ham uas tuaj yeem hloov mus rau hauv vitamin A los ntawm koj lub cev. Nws ua rau kom qhov muag zoo thiab tawv nqaij (36).

Cov hauv tsev, ci cov qos yaj ywm kib yog cov khoom noj muaj txiaj ntsig zoo rau cov khoom kib fries.

Qos roj npau

Cov khoom xyaw:

  • 1 lub qos ntoo tshiab
  • 1 teaspoon (5 ml) ntawm txiv roj roj
  • Hiav txwv ntsev

Tev thiab hlais cov qab zib qos. Pov cov qos hauv cov roj txiv roj thiab nphoo nws nrog hiav txwv ntsev. Ci rau ntawm daim ntawv ci ntawm 425 ° F (220 ° C) li 20 feeb.

17. Pickles

Pickles yog cucumbers uas tau fermented hauv ntsev thiab dej.

Lawv yog cov txiaj ntsig zoo ntawm vitamin K, thiab qee yam khoom tseem muaj cov kab mob probiotic, uas yog qhov zoo rau lub plab zom mov (,,).

Pickles uas muaj cov kua qaub tsis muaj probiotics, yog li saib hauv ntu hauv chav tub yees ntawm lub khw muag khoom noj rau pickles nrog cov kab lis kev cai nyob.

Tsis txhob noj cov khoom qab zib, uas yog cov piam thaj ntxiv.

18. Kale chips

Kale suav tias yog cov superfood, vim tias nws tau ntim nrog cov khoom noj khoom haus tab sis muaj calories tsawg. Qhov tseeb, cov menyuam yaus tuaj yeem tau txais tag nrho cov vitamin A, C, thiab K uas lawv xav tau hauv ib hnub nyob rau hauv tsuas yog 1 khob (65 grams) ntawm kale (38).

Txawm tias feem coob ntawm cov menyuam yaus yuav dhia tsis tau txoj kev noj cov zaub ntsuab nyoos, kale chips yog cov khoom noj txom ncauj uas yuav hloov koj tus menyuam lub siab.

Kle chips

Cov khoom xyaw:

  • 1 leeg me me ntawm kale
  • 1 tablespoon (15 ml) ntawm txiv roj roj
  • 1 teaspoon ntawm qej hmoov
  • 1/4 me nyuam ntsev

Muab cov kale los ua tej daim, tom qab ntawd ntxuav thiab ua kom qhuav. Pov nws hauv cov txiv roj roj thiab cov caij ua haujlwm. Tshaj tawm rau ntawm daim ntawv ci thiab ci nws li ntawm 350 ° F (175 ° C) rau 10-12 feeb. Saib qhov cub kom zoo, vim tias kale tuaj yeem hlawv tau sai.

19. Carrot nrog thiab hummus

Yuav luag txhua tus menyuam nyiam dip, thiab muab txoj kev noj qab haus huv rau lawv yog qhov zoo rau lawv kom noj lawv veggies.

Hummus yog ib qho kev xaiv. Nws yog cov tuab, cream tau kis los ntawm qaib txiv ntoo, uas muaj cov tshuaj fiber ntau, folate, thiab cov tshuaj tua kab mob ntau.

Hummus qab qab yummy nrog cov zaub ntug hauv paus lossis lwm yam zaub nyoos.

20. Lub zog pob

Lub zog npas saj zoo li lub khob noom cookie tab sis yog ua nrog cov khoom noj kom zoo.

Koj tuaj yeem ua cov khoom noj txom ncauj no nrog rau av hauv av los yog tag nrho cov noob chia - ob qhov chaw ntawm fiber ntau, protein, thiab tshuaj tua kab mob.

Lawv yog cov kev noj qab haus huv zoo dua rau kev lag luam granola tuav, uas feem ntau muaj suab thaj thiab cov khoom xyaw ntau.

Zog pob

Cov khoom xyaw:

  • 1 khob (80 grams) ntawm oats
  • 1/3 khob (115 grams) ntawm cov zib ntab zib
  • 1/2 khob (125 grams) ntawm almond butter
  • 1/2 khob ntawm cov noob flax hauv av (55 grams) lossis tag nrho cov noob chia (110 grams)
  • 1 teaspoon (5 ml) ntawm vanilla
  • 1/2 khob (80 grams) ntawm cov txiv hmab txiv ntoo qhuav

Sib tov tag nrho cov khoom xyaw rau hauv ib lub tais loj. Yob qhov sib tov rau hauv cov pob me thiab tso hauv tub yees. Txog ib qho kev kho, hloov cov txiv hmab txiv ntoo qhuav nrog tws tsaus chocolate ua ke.

21. Tswb kua txob thiab guacamole

Tswb cov kua txob yog lub cev qab zib thiab cov zaub mov ua tau zoo. Lawv muab cov khoom zoo ntawm cov tshuaj fiber, vitamin C, thiab carotenoids (39).

Carotenoids yog cov cog cov nroj tsuag nrog ntau cov txiaj ntsig kev noj qab haus huv, suav nrog txhawb kev noj qab haus huv qhov muag ().

Tsw kua txob saj qab dipped hauv guacamole, creamy kis tau ua los ntawm mashed avocados.

22. Cov kab nrib pleev thiab cov txiv ntoo sib xyaw

Koj tuaj yeem ua koj tus kheej cov pob zeb ci ci nrog los ntawm kev sib kis ntawm cov txiv ntoo txiv ntoo butter, xws li txiv ntoo nyoos butter, ntawm cov pob khoom tawg taus kom ntau. Cov khoom noj txom ncauj no muaj qhov zoo ntawm cov protein, carbs, thiab cov rog.

Txawm li cas los xij, xaiv cov tsej tawg rau koj cov menyuam kom zoo. Ntau lub khaub noom ntau tag nrho yog ua kom tiav cov hmoov nplej, hydrogenated roj, thiab txawm muaj suab thaj.

Hloov chaw, xaiv cov tsoo ua nrog 100% cov nplej thiab noob.

23. Ib daig txiv ntoo

Ib lub txiv yog cov khoom noj txom ncauj yooj yim thiab zoo rau cov menyuam yaus.

Cov txiv hmab txiv ntoo feem ntau muaj cov tshuaj fiber thiab cov zaub mov tseem ceeb xws li poov tshuaj thiab vitamins A thiab C ().

Tsawb, txiv tsawb, pears, txiv quav ntswv nyoos, txiv duaj, thiab txiv ntoo yog cov piv txwv ntawm cov txiv ntoo uas tuaj yeem siv rau cov khoom noj txom ncauj uas muaj thiab.

Txiav cov txiv hmab txiv ntoo xws li txiv puv luj, txiv taub qab, thiab txiv nkhaus taw ua tej daim loj thiab muab ntim rau hauv cov thawv me me rau cov khoom noj txom ncauj yooj yim.

24. Cov txiv laum huab xeeb thiab cov txiv tsawb ntxig nug txog

Ib lo lus nug txiav txim siab nrog txiv laum huab xeeb thiab txiv tsawb yog qhov zoo thiab tsis qab.

Cov txiv laum huab xeeb yog txoj hauv kev zoo rau koj cov menyuam los ntawm cov rog zoo thiab qee yam protein.

Laj Tsawb yog qhov zoo ntawm cov poov tshuaj, vitamin B6, thiab fiber (41).

Daim ntawv qhia yooj yooj yim no muab sib xyaw ntawm txiv laum huab xeeb thiab txiv tsawb hauv cov khoom txom ncauj yummy.

Cov txiv laum huab xeeb thiab txiv tsawb pliav

Cov khoom xyaw:

  • 1 tag nrho-hom khaub noom tortilla
  • 2 diav (30 grams) ntawm txiv laum huab xeeb
  • 1/2 ntawm txiv tsawb
  • 1/8 me nyuam diav cinnamon

Tshaj tawm cov txiv laum huab xeeb hauv cov nplais tag nrho. Hlais lub txiv tsawb thiab npaj cov ncuav ntawm ib nrab ntawm tus qaij tortilla. Txau cov tshuaj cinnamon tshaj lub tsawb thiab quav tus vaub kib ib nrab. Txiav nws mus rau hauv daim duab peb sab ua ntej muab kev pabcuam.

25. Cov txiv ntseej

Cov txiv ntseej yog cov nplua nuj nyob hauv cov rog kom zoo thiab ntim nrog cov tshuaj antioxidant haib uas tiv thaiv koj lub cev los ntawm kev ua kom cov molecules hu ua cov dawb radicals ().

Cov txiv ntseej yog mos thiab yooj yim rau cov me nyuam noj. Nco ntsoov tias koj yuav cov pitted rau cov menyuam lossis tshem tawm lub qhov ua ntej yuav pab lawv.

Txawv ntau hom muaj lawv qhov tsw. Yog tias koj tsis tau muab cov txiv ntseej rau koj tus menyuam ua ntej, pib siv cov txiv ntseej tsw qab.

26. Apples thiab txiv laum huab xeeb butter poob

Cov kua paum thiab cov txiv laum huab xeeb yog cov sib xyaw uas qab.

Cov tawv nqaij ntawm ib lub kua txiv muaj pectin, tshuaj lom fiber ntau uas noj cov kab mob tus phooj ywg lub plab thiab txhim kho plab zom mov (,).

Cov txiv laum huab xeeb muaj cov tuab tuab sib xws, uas tej zaum yuav nyuaj rau cov menyuam siv ua tshuaj qhuav.

Sib tov me ntsis ntawm qhov sib xyaw, muaj roj puv yogurt rau hauv ob diav (30 grams) ntawm txiv laum huab xeeb ua kom du, creamy dip rau kua ncuav.

27. Cov txiv ntoo khov

Txiv hmab txiv ntoo khov popsicles yog yummy kho rau cov me nyuam thiab tiag tiag noj qab nyob zoo.

Yuav luag txhua lub khw muag khoom noj tag nrho cov khoom qab thiab cov qab zib ua kom zoo nkauj lossis qab qab pob kws siab.

Tab sis koj tuaj yeem ua koj tus kheej tau yooj yim, thiab koj cov menyuam tuaj yeem txaus siab pab.

Purée khov cov txiv hmab txiv ntoo lossis cov kua txiv ntoo thiab ib qho me me ntawm cov kua txiv hmab txiv ntoo hauv rab. Ncuav qhov sib xyaw kom haum rau hauv cov yas pwm lossis khob yas. Npog nrog ntawv ci thiab ntxig rau hauv popsicle lo rau hauv cov khoob los ntawm ntawv ci. Nkoog ib hmos.

28. Ib nrab ntawm ib lub Sandwich

Lub qhaub cij tsis tas yuav yog rau lub sijhawm noj mov. Ib nrab ntawm ib lub qhaub cij kuj tuaj yeem ua khoom noj txom ncauj zoo rau cov menyuam yaus.

Txhawm rau txhim kho lub qhaub cij muaj txiaj ntsig zoo, pib nrog txhua lub ncuav nplej, khaws cov khoom noj ntawm cov protein, thiab suav nrog cov txiv hmab txiv ntoo lossis veggie, yog tias ua tau.

Nov yog qee cov piv txwv ntawm kev sib xyaw ua haujlwm nyuaj Sandwich:

  • cheddar cheese thiab thinly hlais txiv apples
  • mozzarella cheese thiab kua txiv lws suav
  • txiv laum huab xeeb thiab txiv tsawb
  • cov qaib cov txwv, Swiss cheese, thiab pickles
  • ricotta cheese sib xyaw nrog cov tws nqaij sib xyaw ua ke
  • nyuaj-hau qe, avocado, thiab lws suav
  • cream cheese thiab dib slices

Hauv qab kab

Coob tus me nyuam tau txais tshaib plab thaum noj mov.

Cov khoom noj txom ncauj zoo tuaj yeem muab lub zog rau koj cov menyuam thiab pab lawv kom tau txais cov khoom noj uas lawv xav tau txhua hnub.

Muab rau koj cov me nyuam noj tag nrho, cov khoom noj tsis tau tsim nyog rau thaum lub sij hawm txom ncauj es tsis txhob tau khoom noj txom ncauj.

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