20 Cov Khoom Noj Qab Nyob Zoo (Thiab 8 Ib Tus Tsis Zoo)

Zoo Siab

• 1. Pesto

Ntxiv cov khoom noj ntxiv rau hauv koj cov zaub mov yog ib txoj hauv kev zoo los txhim kho cov tsw thiab - qhov muaj peev xwm - ntxiv cov txiaj ntsig kev noj qab haus huv.

Txawm li cas los xij, qee cov tshuaj tsw qab muaj cov khoom tsis zoo xws li cov khoom siv ntxiv thiab muaj ntau ntxiv rau ntsev ntxiv thiab qab zib.

Cov khoom noj kom zoo yog nyob rau hauv qab zib ntxiv thiab ntim cov khoom noj khoom haus zoo li protein, cov rog uas muaj txiaj ntsig, thiab fiber.

Nov yog 20 lub condiments tsis zoo uas yog ob qho tib si saj thiab khoom noj khoom haus.

1. Pesto

Tsoos pesto yog cov kua ntses ua nrog cov nplooj tshiab zaub ntsuab, txiv roj roj, Parmesan cheese, thiab txiv ntoo ntoo thuv.

Pesto yog qhov zoo ntawm zinc - lub pob zeb hauv av tseem ceeb rau kev tiv thaiv kab mob, kho qhov txhab, thiab kev loj hlob. A 1/4-khob (64-grams) pabcuam ntawm cov tsoos niaj hnub muab khoom noj 8% ntawm Qhov Siv Txhua Hnub Siv (RDI) rau cov ntxhia no ().

Lub siab zinc cov ntsiab lus ntawm pesto ua rau nws ua cov khoom noj zoo rau cov neeg tsis noj nqaij. Vegetarians tej zaum yuav tsum muaj li 50% ntau zinc rau ib hnub dua li cov tsis yog neeg tsis noj nqaij vim qhov ua kom cov nroj tsuag zinc () tsawg.

Koj tuaj yeem ntxiv cov kab zom hniav kom ci cov nqaij qaib, siv nws ua kua zaub pasta, lossis kis nws rau ntawm lub qhaub cij lossis flatbread.

Tsuas yog nco ntsoov tias pesto tej zaum yuav tsis haum rau cov neeg tsis noj zaub uas nruj. Cov tshij feem ntau ua tiav siv rennet, cov txheej txheej ntawm enzymes muab los ntawm plab hnyuv plab.

• Ranch hnav khaub ncaws. Ranch hnav khaub ncaws yog muaj calories ntau nrog 2 dia (30 ml) muab 129 calories. Nco ntsoov qhov loj me me thaum siv cov hnav khaub ncaws no lossis hloov khoom noj rau cov khoom noj hauv lub cev ua kom qis qis xws li salsa.
• Rog tsis pub ua kua txob hnav. Txawm hais tias qis dua hauv cov calories, cov hnav khaub ncaws ua rog uas tsis muaj rog feem ntau muaj cov piam thaj thiab ntsev ntau dua li lawv cov rog. Hloov chaw, siv cov hnav khaub noom ua kom qab los ntawm cov khoom xyaw uas muaj txiaj ntsig zoo, muaj qab zib tsawg ().
• Barbecue sauce. Cov kua ntses no feem ntau muaj cov piam thaj ntxiv rau, nrog 2 diav (30 ml) ntim dua 11 grams (3 diav).
• Pancake phoov. Cov kua dej feem ntau muaj cov kab mob pob kws zoo-ua pob kws (HFCS). Kev noj tshuaj HFCS ntau dhau tau cuam tshuam txog cov kab mob plawv, kev rog, thiab hom ntshav qab zib hom 2. Raws li cov kev xaiv ua kom muaj kev noj qab haus huv dua ntxiv, siv kua txiv kab pheem (42,,,).
• Queso. Feem ntau cov lus nug muaj cov tshuaj ntxiv zoo ib yam li monosodium glutamate (MSG). MSG tau cuam tshuam nrog qhov hnyav dua, tab sis kev tshawb fawb ntxiv yog xav tau. Raws li txoj hauv kev noj qab haus huv dua, siv cov cheese los yog poov xab (,).
• Margarine. Ntau cov tshuaj margarine muaj ib co kab ntawm cov roj pauv. Ntau cov kev tshawb fawb tau txuas cov roj no rau cov kab mob plawv. Siv cov rog zoo li roj txiv ntseej lossis cov roj nyom rau butter noj ().
• Teriyaki ntses. Teriyaki ntses ntses muaj ntsev ntau dua, nrog tsuas yog 2 diav (30 ml) muab ntau dua 60% ntawm RDI rau cov ntxhia no. Noj zaub mov ntau ntsev tau txuas rau cov kev mob tshwm sim xws li mob plawv thiab mob stroke ().
• Khoom qab zib tsim. Qee qhov kev tshawb nrhiav pom txuas rau xoom-calories kom zoo rau cov rog ua rog. Tseem, txoj kev tshawb fawb tau sib xyaw. Nws yog qhov zoo tshaj rau kev txwv cov khoom qab zib hauv koj cov zaub mov (,).

Tsuas yog nco ntsoov tias pesto tuaj yeem tsis haum rau cov neeg tsis noj zaub uas nruj. Cov tshij feem ntau ua tiav siv rennet, cov txheej txheej ntawm enzymes muab los ntawm plab hnyuv plab.