33 Cov Khoom Noj Txom Nyem hauv Chaw Ua Haujlwm Khoom Noj kom ua rau koj muaj zog thiab muaj txiaj ntsig

Zoo Siab

• 1. Cov txiv ntoo thiab cov txiv ntoo qhuav
• 2. Tswb kua txob thiab guacamole
• 3. Cov khaub noom xim av thiab cov avocado
• 4. Ci qaib qus
• 5. Cov ntses Tuna
• 6. Cov txiv av thiab txiv laum huab xeeb
• 7. Jerky
• 8. Cov txiv tsev ua granola
• 9. Greek thiab yogurt
• 10. Edamame
• 11. Paj Kws
• 12. Tsev cheese thiab txiv hmab txiv ntoo
• 13. Ci veggie chips
• 14. Cov ntsaum ntawm lub cav
• 15. Cov pob hluav taws xob hauv tsev
• 16. Oatmeal pob ntawv
• 17. Carrots thiab hummus
• 18. Duav-chocolate-npog-txiv ntoo
• 19. Cov ncuav qab zib kom sov
• 20. Clementines thiab almonds
• 21. Txoj hlua cheese
• 22. Quaj nyob los yog cashews
• 23. Qaib ntxhw thiab tshij yias
• 24. Haus ntses salmon rau ntawm pob ntseg hmoov nplej kom qhuav
• 25. Seaweed cov khoom noj txom ncauj
• 26. Avocado ntawm sourdough toast
• 27. Tawv-hau qe
• 28. Caw thiab txiv hmab
• 29. Roasted taub qab noob
• 30. Khov ua kua ruaj khov
• 31. ntsuab ntxoo
• 32. Chia paj taub
• 33. Cov txiv ntseej ntoo hauv tsev
• Hauv qab kab

Peb suav nrog cov khoom uas peb xav tias tseem ceeb rau peb cov nyeem. Yog tias koj yuav los ntawm cov txuas hauv nplooj ntawv no, peb yuav khwv tau nyiaj me me. Ntawm no yog peb cov txheej txheem.

Muaj khoom noj txom ncauj zoo rau lub cev noj thaum lub sijhawm ua haujlwm tuaj yeem pab koj nyob muaj zog thiab ua haujlwm tau zoo.

Tseem, tuaj nrog lub tswv yim rau cov khoom noj txom ncauj uas yooj yim rau prep, noj qab nyob zoo, thiab nqa tau yooj yim.

Nov yog 33 cov khoom noj txom ncauj yooj yim thiab noj qab haus huv rau kev ua haujlwm.

1. Cov txiv ntoo thiab cov txiv ntoo qhuav

Cov txiv ntoo thiab cov txiv ntoo ua rau muaj kev noj qab haus huv, uas tsis txawj lwj.

Qhov ua kom combo no muaj qhov zoo tshuav ntawm tag nrho peb macronutrients, nrog cov rog thiab cov protein los ntawm cov txiv ntoo thiab carbs los ntawm cov txiv hmab txiv ntoo qhuav. Dab tsi ntxiv, ob qho tib si zaub mov noj muaj fiber ntau uas tuaj yeem pab koj kom muaj kev txaus noj nruab nrab ntawm cov zaub mov (,).

2. Tswb kua txob thiab guacamole

Guacamole yog cov qab noj qab kawg yog ua los ntawm avocados, txiv qaub, dos, thiab cilantro. Nws mus zoo nrog cov tswb txhom kua txob lossis lwm cov zaub nyoos.

Ntxiv rau, avocados yog qhov ntau ntawm cov rog monounsaturated uas tau pom tias txhawb cov qib roj ntshav hauv lub plawv thiab kev noj qab haus huv (,).

3. Cov khaub noom xim av thiab cov avocado

Cov khaub noom xim av ci khoom noj yog qhov zoo tshaj plaws, txee-khoom noj txom ncauj rau cov chaw ua haujlwm. Ib lub ncuav mog qab zib daj (19 grams) muab 14 grams carbs thiab 4% ntawm Kev Siv Nyiaj Txiag Niaj Hnub (DV) rau cov fiber ntau tsuas yog 60 calories ().

Avocados yog cov rog siab thiab fiber ntau. Slicing lossis kis cov txiv hmab txiv ntoo cov hmoov nplej ntawm lub ncuav ncuav ua rau cov khoom noj txom ncauj heev (,).

Nco ntsoov saib cov mov nplej uas tau ua nrog tsuas yog mov thiab ntsev thiab tsis muaj cov khoom xyaw tsis tsim nyog.

4. Ci qaib qus

Cov kua txob no yog ib qho khoom noj txom ncauj tsis lwj uas muaj protein, fiber ntau, thiab ntau yam vitamins thiab minerals muaj.

Ib khob 1/2 (125 grams) ntawm chickpeas muaj 5 grams fiber thiab 10 grams protein. Dab tsi ntxiv, lawv muaj feem ntau ntawm cov amino acids uas koj lub cev xav tau, yog li lawv cov protein yuav pom tias nws zoo tshaj li lwm cov keeb (,).

Kev tshawb fawb pom tias kev noj cov khoom noj uas muaj protein ntau tuaj yeem pab txhim kho txoj kev mob siab thiab yuav pab kom lub cev yuag ().

Txhawm rau ua cov qaib chickpeas, muab cov dej haus ntawm chickpeas thiab pat qhuav. Pov cov roj no rau hauv cov roj txiv roj, ntsev hiav txwv, thiab cov caij nyoog uas koj xaiv, thiab ci rau ntawm cov ntawv ci ntawm 350 ℉ (180 ℃) rau 40 feeb.

5. Cov ntses Tuna

Lub hnab ntim cov ntses nqus khoom noj yog cov khoom noj txom ncauj yooj yim uas tsis tas yuav tau nqus dej thiab tuaj yeem khaws thiab noj hauv chaw ua haujlwm.

Tuna muaj cov khoom noj uas muaj cov protein thiab omega-3 fatty acids uas paub tiv thaiv mob thiab yuav txo koj txoj kev pheej hmoo mob plawv (,).

Tuna hnab tau muaj thoob plaws hauv cov khw thiab online. Saib rau ntau yam uas muaj lub teeb pom kev hla hla tuna, uas qis dua hauv mercury dua li lwm hom.

6. Cov txiv av thiab txiv laum huab xeeb

Kua cov txiv duaj nrog cov txiv laum huab xeeb ua rau cov khoom noj ua rau cov khoom noj txom ncauj qab thiab zoo nkauj.

Cov txiv laum huab xeeb ua rau muaj protein thiab cov rog zoo, thaum lub txiv apples yog qhov muaj fiber ntau thiab dej, ua rau lawv tshwj xeeb. Qhov tseeb, 1 cov kua nruab nrab (182 grams) yog ntau dua 85% dej thiab muaj ntau dua 4 grams fiber ().

7. Jerky

Jerky yog lub txee-ruaj khov, muaj protein ntau cov khoom noj txom ncauj uas tuaj yeem txaus siab koj kev tshaib plab thaum lub sijhawm ua haujlwm.

Ib ooj (28 grams) ntawm nqaij nyuj ua si muaj 8 grams protein rau tsuas yog 70 calories. Dab tsi ntxiv, nws yog cov nplua nuj nyob hauv cov hlau, ib qho tseem ceeb ntxhia pob txha los tswj kev noj qab haus huv thiab ntshav muaj zog (,).

Nrhiav rau jerky uas tsis muaj mob, muaj ntsev tsawg, thiab ua los ntawm ob peb cov khoom xyaw. Koj tseem tuaj yeem pom cov qaib cov txwv, nqaij qaib, thiab salmon jerky yog tias koj tsis noj cov nqaij liab.

8. Cov txiv tsev ua granola

Granola ua tau zoo rau hauv koj lub tub rau khoom kom muaj khoom noj txom ncauj sai.

Raws li feem ntau cov khw muag khoom muaj ntau ntxiv cov suab thaj thiab muaj cov roj zaub tsis zoo uas yuav ua rau muaj kab mob hauv koj lub cev, nws yog qhov zoo tshaj rau koj tus kheej ().

Tsuas yog muab cov pob zeb ua ke, cov noob paj noob hlis, cranberries qhuav, thiab cov txiv laum huab xeeb hauv cov roj txiv maj phaub thiab zib ntab, sib tov rau ntawm cov ntawv ci, thiab ci rau li 40 feeb thaum tshav kub tsawg.

Qhov kev sib xyaw ua ke no yog qhov tsim nyog, muaj qhov zoo, thiab nplua nuj nyob hauv cov carbs, fiber ntau, thiab cov rog zoo. Ntxiv rau, cov roj carbon fiber ntau hauv oats yuav pab txo qis cov roj cholesterol thiab txhim kho kev noj qab haus huv ().

9. Greek thiab yogurt

Tiaj, tsis muaj qab zib Greek yogurt yog khoom noj txom ncauj yooj yim uas muaj protein ntau dua li kua mis nyeem qaub tsis tu ncua.

Lub 6-ooj (170-gram) ntim ntawm cov roj ntsha yog lus Greek, muaj roj tsawg yog yog 17 gram ntawm cov protein tsuas yog 140 calories. Ntxiv rau, nws muaj cov calcium uas yog cov ntxhia hauv cov pob txha thiab cov hniav (,).

Ua kom qhov kev kho no tseem haj yam qab thiab txaus, ntxiv cov txiv ntoo zoo thiab txiv ntoo.

10. Edamame

Edamame yog cov taum pauv thaum tseem yau uas tuaj yeem nyiam ua khoom noj, ua noj lossis qhuav.

Lawv tau thawb cov khoom noj uas muaj txiaj ntsig zoo, cog qoob loo muaj txiaj ntsig zoo. Qhov tseeb, kev tshawb fawb qhia tau hais tias cov protein hauv cov kua nqaij tsuas txaus siab rau cov nqaij nyug protein thiab yuav pab tswj kev qab los tswj thiab kom poob phaus (,).

11. Paj Kws

Paj Kws yog cov khoom noj uas zoo rau lub cev thiab ua kom muaj lub zog thiab muaj calories ntau. Ob lub khob (16 gram) ntawm cov paj kws xaib huab cua muab 62 calories, 12 grams carbs, 2 grams fiber, thiab ntau cov vitamins thiab minerals ().

Dab tsi ntxiv, nws muaj cov tshuaj antioxidants hu ua polyphenols uas tuaj yeem pab tiv thaiv kev mob, xws li mob plawv (,).

12. Tsev cheese thiab txiv hmab txiv ntoo

Protein-nplua nuj tsev cheese thiab txiv hmab txiv ntoo yog cov khoom noj txom ncauj zoo noj uas zoo rau kev ua haujlwm. Nws yog cov calories tsawg, tab sis muaj cov khoom noj khoom haus zoo. Ib lub khob 1/2 (113 grams) ntawm tsev neeg muaj roj tsawg cheese muaj 12 grams protein thiab 10% ntawm DV rau calcium rau tsuas yog 80 calories ().

Koj tuaj yeem nqa cov khoom noj ua ntej ntawm cov tsev cheese los ua haujlwm thiab ncab nws nrog txiv hmab txiv ntoo, xws li hlais hauv cov nplais, thiab cov roj muaj txiaj ntsig zoo xws li cov noob taub dag.

13. Ci veggie chips

Cov nqaij ci los sis qhuav dej yog cov khoom noj txom ncauj uas muaj txig. Txawm li cas los xij, qee lub khw muag khoom yuav tau ua nrog cov roj zaub, xws li cov roj canola lossis cov roj taum, thiab muaj cov tshuaj ntxiv uas tsis tsim nyog.

Ua koj tus kheej veggie chips ua rau koj tswj cov khoom xyaw koj siv.

Thinly hlais cov qos yaj ywm qab zib, beets, carrots, zucchini, lossis radishes thiab txhuam lawv nrog me me ntawm txiv ntseej roj. Ci ntawm cov ntawv ci hauv 225 ℉ (110 ℃) li ntawm 2 teev.

14. Cov ntsaum ntawm lub cav

Cov ntsaum ntawm lub cav yog cov khoom noj txom ncauj zoo noj ua nrog cov khoom ua noj, cov txiv laum huab xeeb, thiab cov raisins. Lawv muaj cov rog zoo, protein, thiab qeeb carbs thiab fiber ntau uas tuaj yeem muab lub zog ntawm lub zog rau koj hnub ua haujlwm (,,).

Dab tsi ntxiv, celery feem ntau yog dej, uas ua rau nws tshwj xeeb tshaj yog txhawm rau sau cov zaub mov tsis muaj calorie ().

15. Cov pob hluav taws xob hauv tsev

Cov pob hluav taws xob feem ntau yog tsim los ntawm oats, txiv ntoo butter, qab zib, thiab lwm yam ntxiv xws li txiv hmab txiv ntoo qhuav thiab txiv maj phaub.

Ua raws li cov khoom xyaw, lawv muaj fiber ntau, cov rog zoo, protein, thiab ntau yam vitamins thiab minerals (,,).

Txhawm rau ua rau koj tus kheej, muab 1 khob (80 grams) cov roj txiv duaj sib xyaw nrog rau 1/2 khob (128 grams) ntawm txiv laum huab xeeb, 2 diav (14 gram) ntawm cov noob flax hauv av, 1/4 khob (85 grams) ntawm zib ntab, thiab 1/4 khob (45 grams) ntawm cov chocolate chocolate dub.

Dov ib diav ntawm cov sib tov rau hauv cov pob-qhov loj thiab txaus siab thiab nyiam ua ib qho kev kho thoob plaws koj hnub ua haujlwm.

Koj tuaj yeem pom ntau lwm cov zog pob hauv online lossis hauv cov phau ntawv tshwj xeeb.

16. Oatmeal pob ntawv

Khaws cov pob zeb oatmeal uas tsis tau hnov ​​dua, ntawm tes thaum ua haujlwm yog txoj hauv kev zoo los npaj nrog cov khoom noj txom ncauj zoo.

Lub tiaj oatmeal yog qhov ntau nyob rau hauv energizing carbs thiab soluble fiber, uas tau pom tias yuav pab txo qis cov roj cholesterol thiab txhim kho kev mob plawv (,).

17. Carrots thiab hummus

Hummus yog ib cov dej qab qab ua los ntawm cov qaib, tahini, qij, txiv roj roj, thiab kua txiv qaub uas mus zoo heev nrog carrots.

Hummus muaj cov tshuaj fiber, protein, thiab cov rog zoo, thaum lub sijhawm cov carrots muaj cov beta carotene, lub zog ua ntej rau cov vitamins A hauv koj lub cev (,).

Noj cov zaub mov nrog beta carotene tuaj yeem pab txhawb kev tiv thaiv kab mob thiab txhawb kev pom kev zoo thiab pom kev noj qab haus huv (33).

18. Duav-chocolate-npog-txiv ntoo

Cov xim chocolate dub-npog yog cov khoom noj muaj txiaj ntsig, qab zib kho tuaj yeem tuaj yeem nyiam nyob hauv chaw ua haujlwm.

Hauv tshwj xeeb, cov chocolate dub muaj nplua nuj nyob hauv antioxidants uas tuaj yeem tua cov kab mob hu ua cov dawb radicals uas ua rau cov hlwb puas thiab cuam tshuam nrog ntau cov kab mob ntev ().

Ntxiv rau, txiv ntseej pab txhawb cov protein thiab cov rog kom zoo uas tuaj yeem pab koj ua ().

Saib rau cov hom uas tsis muaj cov suab thaj ntxiv thiab siv cov chocolate dub uas muaj tsawg kawg 50% tag nrho cov cocoa cov ntsiab lus, vim nws muaj cov antioxidants ntau dua li lwm yam ().

19. Cov ncuav qab zib kom sov

Cov ncuav muffins ua los ntawm cov qe nriaj, veggies, thiab cheese yog cov zaub mov zoo, ua rau noj.

Qe yog ntim nrog cov khoom muaj protein zoo thiab muaj ntau cov vitamins thiab minerals. Qhov tseeb, 1 lub qe muab ntau dua 20% ntawm DV rau choline, ib qho khoom noj tseem ceeb rau koj lub hlwb (,).

Txhawm rau ua rau koj tus kheej qe npaws, muab cov nqaij ua qe nrog cov nqaij siav thiab muab txiav ua kom nyias muaj nyias. Ncuav sib tov rau hauv cov nplawm roj pleev thiab ci ntawm 375 ℉ (190 ℃) rau 15-20 feeb.

Ua kom rov sov lub qe muffin thaum ua haujlwm, muab tso rau hauv lub microwave rau 60-90 vib nas this lossis kom txog thaum nws sov dhau los.

20. Clementines thiab almonds

Clementines thiab almonds yog ob qho khoom noj muaj txiaj ntsig zoo uas koj tuaj yeem noj tau yooj yim thaum ua haujlwm rau pluas su nruab nrab.

Ua ke lawv muab cov txiaj ntsig zoo ntawm cov tshuaj fiber, protein, thiab cov rog kom muaj txiaj ntsig zoo tuaj yeem pab koj kom ntev ntev dua li ib qhov clementine ib leeg (,).

Dab tsi ntxiv, 1 clementine (74 grams) muaj ze li 60% ntawm DV rau cov vitamin C, ib qho tseem ceeb vitamin rau cov ntaub so ntswg sib txuas, kho qhov txhab, thiab tiv thaiv kab mob (, 40).

21. Txoj hlua cheese

Txoj hlua cheese yog ib qho khoom noj yooj yim tag nrho ntawm cov txiaj ntsig zoo.

Ib txoj hlua cheese (28 grams) muaj 80 calories, 6 grams protein, thiab 15% ntawm DV rau calcium. Noj cov khoom noj muaj calorie tsawg uas muaj protein ntau tuaj yeem pab koj kom txaus, txo qis tag nrho cov calories, thiab pab kom yuag (,).

22. Quaj nyob los yog cashews

Spiced cashews ua rau cov khoom noj txom ncauj zoo heev. Lawv muaj cov rog hauv lub plawv, nrog rau cov vitamins thiab minerals. Dab tsi ntxiv, cov txiv ntoo no muaj ntau nyob rau hauv cov tshuaj tiv thaiv antioxidant lutein thiab zeaxanthin uas tseem ceeb rau kev tswj qhov muag zoo (,).

Qhov tseeb, kev nkag siab siab ntawm lutein thiab zeaxanthin tau cuam tshuam txog kev txo qis ntawm cov hnub nyoog ntsig txog macular degeneration (AMD) ().

Txhawm rau ua cov khoom noj kom ntxim qab no, pov sebhews nyoos li cas hauv roj txiv roj, cumin, kua hmoov, thiab qhiav. Muab cov kab no tso rau ib daim ntawv ci thiab ci hauv qhov cub ntawm 325 ℉ (165 ℃) rau 12-15 feeb.

Koj kuj tuaj yeem yuav cov kua txiv fajseeb xyaw hauv cov khw thiab hauv online. Tsuas yog nco ntsoov xaiv ntau yam uas siv tsawg heev, cov khoom xyaw ntuj.

23. Qaib ntxhw thiab tshij yias

Cov qaib ntxhw thiab tshij yob ua noj tau yooj yim, cov khoom noj txom ncauj muaj protein ntau.

Qaib ntxhw yog qhov muaj txiaj ntsig zoo ntawm ntau cov vitamins thiab minerals, tshwj xeeb tshaj yog cov vitamins B6, uas yog cov as-ham uas tseem ceeb rau lub zog tsim khoom. Ntxiv rau, cheese tau ntim nrog cov as-ham tseem ceeb, nrog rau calcium thiab vitamin D (, 46).

24. Haus ntses salmon rau ntawm pob ntseg hmoov nplej kom qhuav

Sawv ntses salmon yog ib qho khoom noj txom ncauj zoo heev uas muaj protein ntau thiab omega-3 fatty acids uas yog cov tshuaj tiv thaiv ua rau muaj zog ntau yam thiab yuav pab txo koj txoj kev pheej hmoo ntawm cov mob, xws li mob plawv thiab kev nyuaj siab (,,).

Khub haus cov ntses salmon nrog 100% tag nrho cov noob txiv lossis txhuv-kib-tsoo ua kom noj qab nyob zoo rau ib qho khoom noj txom ncauj.

25. Seaweed cov khoom noj txom ncauj

Cov khoom noj txom ncauj seaweed yog cov crispy squares sliced ​​los ntawm nplooj ntawv ntawm seaweed uas tau tau qhuav thiab ua haujlwm nrog ntsev.

Lawv tsis muaj calorie ntau ntau thiab muaj iodine ntau heev, uas yog cov ntxhia pob zeb uas tseem ceeb rau kev noj qab haus huv cov thyroid ().

Koj tuaj yeem yuav cov khoom noj txom ncauj seaweed hauv zos lossis hauv online. Saib rau ntau yam nrog ob peb cov khoom xyaw, xws li cov seaweed, cov txiv roj thiab cov ntsev.

26. Avocado ntawm sourdough toast

Avocado ntawm sourdough toast yog khoom noj txom ncauj zoo uas koj tuaj yeem ua haujlwm tau tom haujlwm. Sourdough yog tsim los ntawm txheej txheem fermentation thiab yuav muaj cov khoom zoo ib yam rau kev npaj ua ntej- thiab probiotics ().

Prebiotics yog cov roj ntsha uas tsis zom zaub mov noj uas noj koj cov kab mob plab, whereas probiotics yog txhawb kev noj qab haus huv cov kab mob plab. Lawv ua hauj lwm ua ke los txhawb txoj kev zoo ntawm lub plab thiab kev zom ().

Ntxiv cov avocado rau sourdough toast pab txhawb ntxiv cov fiber ntau thiab cov rog kom muaj txiaj ntsig ua rau cov khoom noj txom ncauj ntau dua.

27. Tawv-hau qe

Cov qe ua tawv tawv yog ib qho khoom noj txom ncauj yooj yim tshaj plaws thiab cov khoom noj txom ncauj.

Qhov tseeb, qe muaj qhov me me ntawm yuav luag txhua qhov khoom noj khoom haus uas koj xav tau. Ib lub qe loj (50 grams) ntim ntau dua 6 grams protein, ntxiv rau cov hlau, calcium, choline, thiab vitamins A, B6, B12, thiab D, nrog rau lwm cov as-ham ().

28. Caw thiab txiv hmab

Brie cheese thiab txiv hmap yog ib qho khoom noj txom ncauj zoo heev uas yooj yim los npaj.

Cov txiv kab ntxwv muaj fiber ntau, potassium, thiab vitamin B6, thaum brie ntau nyob rau hauv cov protein, rog, thiab cov vitamins A thiab B12. Noj lawv ua ke muab qhov zoo ntawm carbs, protein, thiab cov rog uas tuaj yeem pab koj xav tias muaj zog thiab ua kom puv (,).

29. Roasted taub qab noob

Cov noob taub txho liab qab yog khoom noj muaj chaw txawb thiab txee-khoom noj khoom haus uas koj tuaj yeem khaws ntawm koj lub rooj.

Tsuas yog 1/4 khob (30 grams) ntawm cov noob taub dag muaj 180 calories, 3 grams fiber ntau, 15% ntawm DV rau cov hlau thiab 14 grams ntawm cov roj, uas feem ntau yog los ntawm lub siab-zoo tsis muaj cov rog rog. Lawv kuj yog qhov tshwj xeeb hauv cov nruab nrog cev tsis muaj zog-txhawb cov tshuaj ntxhia zinc (,,).

Txhawm rau ua cov noob taub taub, pov cov noob hauv cov roj txiv roj thiab cov ntsev hiav txwv. Nthuav lawv rau ntawm daim ntawv ci thiab ci rau 45 feeb ntawm 300 ℉ (150 ℃).

30. Khov ua kua ruaj khov

Cov kua txiv khov yog cov tawv ntoo yog cov khoom qab zib uas ua los ntawm cov kua mis thiab yogurt thiab cov txiv ntoo tshiab, xws li blueberries, uas koj tuaj yeem khaws cia rau hauv koj lub freezer ua haujlwm.

Nws muaj protein ntau, fiber ntau, calcium, thiab ntau lwm yam as-ham. Ntxiv rau, tsis zoo li tom khw yuav khov yogurt lossis khov khov, tawv khov yogurt tsis muaj suab thaj ntxiv (,).

Txhawm rau ua kom cov khoom qab zib no, sib xyaw cov kua mis qaub thiab yogurt nrog cov npauj npaim lossis cov txiv pos nphuab thiab kis rau ntawm daim ntawv ci nrog cov ciab lossis ntawv ci. Hloov chaw mus rau lub tub yees txias rau 30 feeb lossis kom txog thaum nws txias txaus kom tawg ua tej daim.

31. ntsuab ntxoo

Nqa cov lus ntsuab ntsuab rau kev ua haujlwm yog ib txoj hauv kev yooj yim kom txaus siab rau cov khoom noj txom ncauj zoo ntawm kev mus.

Koj tuaj yeem ua rau lawv nrog spinach, txiv tsawb khov, ib qho nyoos ntawm txiv ntoo butter, cov hmoov muaj protein, thiab cog qoob loo lossis cog cov mis nyuj. Qhov no muab qhov zoo sib npaug ntawm fiber, protein, thiab cov rog muaj roj, ua rau koj lub cev du ua kom muaj kev kho (,,,).

32. Chia paj taub

Chia paj npleg feem ntau yog ua nrog cov noob chia, mis, vanilla, txiv hmab txiv ntoo, thiab cov qab zib.

Chia cov noob yog qhov ua tau zoo thiab muaj roj omega-3 fatty acids, fiber ntau, hlau, thiab calcium. Qhov tseeb, 2 diav (35 grams) ntawm chia noob muab tshaj 16% ntawm DV rau calcium thiab 32% ntawm DV rau cov fiber ().

Qee qhov kev tshawb fawb hauv tib neeg qhia tias ntxiv cov chia noob rau koj noj tshais yuav pab ua rau muaj kev xav zoo thiab txo cov calories kom tsawg, uas yuav pab kom yuag ().

Txhawm rau ua cov chia pudding, sib tov 3 diav (40 grams) ntawm chia noob nrog 1 khob (240 ml) mis nyuj rau hauv lub khob khaub zig. Ntxiv cov txiv ntoo hlais, taub dag cov noob, me ntsis ntawm Maple phoov, thiab vanilla extract. Cia nws zaum hauv lub fridge hmo ntuj thiab lob nws rau koj txoj kev mus ua haujlwm thaum sawv ntxov.

Koj tuaj yeem yuav chia noob hauv feem ntau hauv khw muag khoom lossis hauv online.

33. Cov txiv ntseej ntoo hauv tsev

Cov khw muag protein muaj feem ntau nrog cov suab thaj ntxiv, txawm tias hom ntau thiab tsawg cov khoom xyaw tsawg los kuj muaj tib yam nkaus.

Yog tias koj xav tau kev tswj kom ua tiav rau yam uas muaj nyob hauv koj cov kev kho protein, ua rau koj tus kheej nrog cov khoom xyaw zoo xws li cov noob, noob txiv, txiv ntoo, txiv maj phaub, thiab cov txiv ntoo.

Ntxiv cov khoom qab zib nrog cov txiv kab ntxwv los yog zib ntab.

Koj tuaj yeem pom cov zaub mov suav tsis txheeb hauv online thiab hauv cov cookbook tshwj xeeb.

Hauv qab kab

Muaj cov khoom noj txom ncauj zoo rau ntawm tes thaum ua haujlwm yog txoj hauv kev zoo kom nyob ntev zog thiab muaj txiaj ntsig.

Cov khoom noj txom ncauj kom zoo hauv cov npe no yooj yim kom ua, yooj yim, khoom noj khoom haus zoo, thiab tuaj yeem khaws cia ntawm koj lub rooj lossis hauv chav ua haujlwm.

Nrog rau cov kev xaiv zoo li no, koj tuaj yeem yooj yim lo rau cov zaub mov noj qab haus huv hauv tsev, tom haujlwm, thiab thaum mus.