Cov Khoom Noj Tsawg-Calorie Tsiaj Tswv Yim kom Ua Rau Koj Sawv Ntxov

Zoo Siab

• Waffles nrog Blueberry Maple Syrup
• Spinach thiab Bacon Omelet
• Pumpkin thiab Granola Parfait
• Bagel thiab Cream Cheese nrog Txiv lws suav
• Txiv laum huab xeeb thiab Txiv tsawb Pancakes
• Blueberry-Pistachio Parfait
• Berry Smoothie
• Whole-Grain Waffles nrog Ricotta, Txiv duaj, thiab Almonds
• Sov Quinoa thiab Apple Cereal
• Ricotta thiab Pear Wrap
• Whole-Grain Cereal nrog Almonds thiab Txiv tsawb
• Noj Qab Nyob Zoo Low-Calorie Breakfast Takeout Options
• Tshuaj xyuas rau

Niam yuav yog qhov raug thaum nws hais tias: "Noj tshais yog pluas mov tseem ceeb tshaj plaws ntawm hnub ntawd." Qhov tseeb, noj tshais uas tsis muaj calorie tsawg yog ib qho kev coj noj coj ua niaj hnub rau 78 feem pua ​​​​ntawm cov neeg nyob hauv National Weight Control Registry (tag nrho cov uas tau poob tsawg kawg yog 30 phaus thiab khaws cia rau tsawg kawg ib xyoos). Thiab kev kawm xyoo 2017 hauv Phau ntawv Journal ntawm American College of Cardiology ntxiv cov pov thawj ntxiv tias hla kev noj tshais thaum sawv ntxov yog lub tswv yim zaub mov ruam. Nws pom tias cov uas tsis noj tshais yuav muaj kev pheej hmoo siab rau ntau yam kab mob hauv lub plawv xws li cov roj (cholesterol) siab thiab ntshav siab.

Yog tias koj tab tom sim poob phaus, koj tsis xav hla pluas tshais tag nrho tab sis xaiv ib qho ntawm cov zaub mov uas muaj calorie tsawg tsawg los yog cov tswv yim noj mov uas yuav txaus siab rau koj txoj kev tshaib kev nqhis yam tsis ua rau koj tus cwj pwm noj qab haus huv. Yog li tsis txhob suav kas fes raws li koj cov zaub mov thaum sawv ntxov thiab pib koj lub hnub nyob rau hauv txoj kev noj qab haus huv nrog ib qho ntawm cov zaub mov uas tsis muaj calorie ntau. (Tom ntej no: Noj Qab Haus Huv Cov Tswv Yim Ncaj Ncees los ntawm Jen Widerstrom)

Waffles nrog Blueberry Maple Syrup

Tsawg-calorie noj tshais stats: 305 calories

Cov khoom xyaw:

• 1/3 khob khov blueberries
• 2 teaspoons maple phoov
• 2 tag nrho-grain waffles
• 1 tablespoon pecans

Yuav ua li cas: Microwave blueberries thiab syrup ua ke rau 2 mus rau 3 feeb, kom txog thaum berries yog thawed. Toast waffles thiab sab saum toj nrog sov blueberry syrup. Sprinkle nrog pecans.

Spinach thiab Bacon Omelet

Tsawg-calorie noj tshais stats: 308 calories

Cov khoom xyaw:

• 1 qe ntxiv 2 qe dawb
• 2 slices siav qaib ntxhw nqaij npuas kib, crumbled
• 1 khob me nyuam mos spinach
• Ua noj tshuaj tsuag
• 1 hlais tag nrho cov nplej toast
• 1 teaspoon butter

Yuav ua li cas: Sib tov qe, nqaij npuas kib, thiab zaub ntsuab. Txheej ib lub skillet nrog tshuaj tsuag ua noj; noj qe sib tov thiab pab nrog toast thiab butter. (Muaj feem cuam tshuam: Leej Twg Muaj Kev Noj Qab Haus Huv: Qe Tag Nrho lossis Qe Dawb?)

Pumpkin thiab Granola Parfait

Tsawg-calorie noj tshais stats: 304 calorie ntau ntau

Cov khoom xyaw:

• 1 khob (6 ooj) dawb yogurt yogurt
• 2 diav zib ntab
• 1/4 teaspoon taub dag taub dag
• 1 tag nrho-grain crunchy granola bar, crumbled
• 1/2 khob taub dag kaus poom

Yuav ua li cas: Sib tov yogurt, zib mu, thiab taub dag ncuav qab zib. Nyob rau hauv ib lub tais, txheej yogurt sib tov, granola-bar crumbs, thiab taub dag.

Bagel thiab Cream Cheese nrog Txiv lws suav

Tsawg-calorie pluas tshais stats: 302 kcal

Cov khoom xyaw:

• 1 me me (3-ounce) tag nrho cov nplej bagel
• 2 tablespoons qaub cream cheese
• 2 loj slices txiv lws suav
• Ntsev thiab kua txob kom saj

Yuav ua li cas: Toast bagel halves thiab kis nrog cream cheese. Sab saum toj txhua sab nrog ib daim ntawm txiv lws suav thiab caij nrog ntsev thiab kua txob.

Txiv laum huab xeeb thiab Txiv tsawb Pancakes

Tsawg-calorie noj tshais stats: 306 calorie ntau ntau

Cov khoom xyaw:

• 1/2 txiv tsawb me me, txhoov
• 2 teaspoons txiv laum huab xeeb
• 1/3 khob npaj tag nrho-grain pancake batter
• 1 teaspoon zib mu

Yuav ua li cas: Ntxiv txiv tsawb thiab txiv laum huab xeeb rau batter. Ua noj pancakes raws li cov lus qhia hauv pob, thiab ua haujlwm nrog zib ntab los rau saum. (Related: 10 Keto-pom zoo Pancake Recipes)

Blueberry-Pistachio Parfait

Tsawg-calorie pluas tshais stats: 310 calories

Cov khoom xyaw:

• 3/4 khob dawb tsis muaj rog Greek yogurt
• 1 teaspoon zib mu
• 1 tablespoon tws pistachios
• 1 teaspoon cinnamon
• 3/4 khob blueberries (tshiab los yog khov) 1/2 khob Kashi GoLean Honey Almond Flax Crunch

Yuav ua li cas: Sib tov yogurt, zib ntab, pistachios, thiab cinnamon. Sab saum toj nrog blueberries thiab Kashi cereal.

Berry Smoothie

Tsawg-calorie noj tshais stats: 310 calorie ntau ntau

Cov khoom xyaw:

• 1 khob dawb tsis muaj rog Greek yogurt
• 1/2 khob khov berries (txhua yam)
• 1/2 txiv tsawb
• 1/2 khob vanilla soy mis nyuj

Yuav ua li cas: Muab tag nrho cov khoom xyaw rau hauv ib lub blender thiab sib tov kom txog thaum sib xyaw. (Related: 10 Ntsuab Smoothies Leej Twg Yuav Hlub)

Whole-Grain Waffles nrog Ricotta, Txiv duaj, thiab Almonds

Tsawg-calorie noj tshais stats: 410 calorie ntau ntau

Cov khoom xyaw:

• 2 tag nrho-grain waffles (toasted)
• 1/4 khob ib feem-skim ricotta
• 1/2 khob sliced ​​​​ khov peaches
• 1 tablespoon slivered almonds

Yuav ua li cas: Tshaj tawm waffles tusyees nrog ricotta. Sab saum toj nrog khov txiv duaj thiab almonds.

Sov Quinoa thiab Apple Cereal

Tsawg-calorie pluas tshais stats: 400 calorie ntau ntau

Cov khoom xyaw:

• 2/3 khob siav quinoa
• 1/2 khob mis tsis rog
• 1/2 khob tws txiv apples
• 1 tablespoon tws walnuts
• Cinnamon, rau topping

Yuav ua li cas: Tshav kub quinoa, mis, thiab txiv apples hauv lub microwave rau 30 vib nas this. Sab saum toj nrog walnuts thiab sprinkle nrog cinnamon. (Muaj feem cuam tshuam: 10 Qhov Noj tshais Quinoa Zaub Mov Yuav Ua Rau Koj Tsis Nco Txhua Yam Txog Oatmeal)

Ricotta thiab Pear Wrap

Tsawg-calorie pluas tshais stats: 400 calorie ntau ntau

Cov khoom xyaw:

• 1/3 khob ib feem-skim ricotta
• 1 tag nrho cov nplej tortilla
• 1/2 khob sliced ​​​​pears
• 4 teaspoons tws pistachios

Yuav ua li cas: Tshaj tawm ricotta tusyees ntawm ib sab ntawm tortilla. Sab saum toj nrog pears thiab pistachios thiab yob.

Whole-Grain Cereal nrog Almonds thiab Txiv tsawb

Tsawg-calorie noj tshais stats: 410 calorie ntau ntau

Cov khoom xyaw:

• 1 khob shredded nplej
• 3/4 khob mis tsis rog
• 2 tablespoons slivered almonds
• 1/2 txiv tsawb, sliced

Yuav ua li cas: Ncuav shredded nplej rau hauv ib lub tais. Sab saum toj nrog mis nyuj, almonds, thiab txiv tsawb.

Noj Qab Nyob Zoo Low-Calorie Breakfast Takeout Options

Los ntawm Starbucks

• Oatmeal nrog piam thaj xim av thiab txiv ntseej (310 calories)
• Siab dub kas fes

Los ntawm Dunkin 'Donuts

• Veggie Egg White Sandwich (290 calories)
• Medium kas fes nrog skim mis nyuj (25 calories)

Tshuaj xyuas rau