Lub Caij Nyoog Zoo Tshaj Plaws rau Qhov Poob

Zoo Siab

• Ntu 1: Lean Protein
• Ntu 2: Zaub Zaub Tsis Tshua
• Ntu 3: Cov carbohydrates yooj yim
• Ntu 4: Noj qab nyob zoo rog
• Ntsuam xyuas rau

Tej zaum koj yuav tau noj tshais thiab noj su thaum nws los txog rau txoj kev poob phaus, tab sis noj hmo tuaj yeem ua pov thawj tias nyuaj me ntsis. Kev nyuab siab thiab kev ntxias tuaj yeem nkag mus tom qab ib hnub ntev ntawm kev ua haujlwm, thiab tsim lub phaj zoo meej kom txaus siab rau koj lub cev thiab txhawb koj lub hom phiaj tuaj yeem xav zoo li kev twv twv ua si.

Raws li tus kws noj zaub mov sau npe Shira Lenchewski, noj hmo yuav tsum yog "qab, txaus siab, thiab ntim nrog cov khoom siv kho kom zoo." Muaj hmoo rau peb, nws tau hais ncaj qha, plaub ntu kev npaj noj hmo uas koj tuaj yeem ua raws txhua hmo. Txawm zoo dua, nws tau suav nrog qhov zoo meej ntawm cov khoom noj uas nws pom zoo rau cov neeg siv khoom ntawm kev poob phaus.

Ntu 1: Lean Protein

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Thaum tib neeg tuaj yeem koom nrog cov protein nrog cov leeg nqaij nce ntxiv thiab hnyav nce, Lenchewski hais tias cov protein txaus yog qhov tsim nyog rau kev poob phaus vim tias nws pab koj zoo siab ntev dua. Cov zaub mov muaj protein ntau kuj ua haujlwm ntau dua los zom, metabolize, thiab siv, uas txhais tau tias koj hlawv ntau calories ua lawv.

Lenchewski's Top Picks

- 4 ooj nyom-noj nqaij qaib burger (ua tsis muaj qhob cij crumbs)

- 5 ooj qus Atlantic salmon seasoned nrog Greek yogurt, kua txiv qaub, thiab dill

- 4 ooj qaib kebabs seasoned nrog Greek yogurt, qej, thiab txiv qaub zest

- 5 ooj sautéed prawns nrog qej thiab noob hnav roj

Ntu 2: Zaub Zaub Tsis Tshua

Lizzie Fuhr

Nws yuav tsum tsis muaj qhov xav tsis thoob uas Lenchewski qhia txog cov nplua nuj fiber ntau, cov zaub tsis muaj hmoov nplej uas yog cov khoom tseem ceeb ntawm kev noj zaub mov zoo. Cov nplua nuj nyob hauv cov veggies txhawb kev zom zaub mov, ua kom koj puv, thiab muab cov phytonutrients thiab cov zaub mov uas lub cev xav tau los ua ntawm nws lub peev xwm.

Lenchewski's Top Picks

- 10 rab hmuv asparagus hmuv, seasoned nrog 1 teaspoon mayonnaise thiab Dijon mustard

- 2 khob taum ntsuab, maj mam sautéed nrog ntxiv-nkauj xwb txiv roj roj thiab dos

- 2 khob zucchini linguini nrog pesto

- 2 khob yooj yim butter zaub xam lav zaub xam lav nrog ntxiv-nkauj xwb txiv roj roj, txiv qaub kua txiv, ntsev hiav txwv, thiab tshuaj ntsuab tshiab

Ntu 3: Cov carbohydrates yooj yim

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Thaum peb overindulge nyob rau hauv cov khoom noj carbohydrate-dense xws li mov, pasta, couscous, thiab khob cij pob tawb, cov roj ntau yog khaws cia rau hauv cov leeg ua glycogen. Koj yuav xav tsis thoob thaum kawm tias txhua gram ntawm glycogen hauv cov leeg kuj tseem khaws ib ncig ntawm peb grams dej, uas pab txhawb nqa cov kua dej ntxiv, hais tias Lenchewski. Thaum koj txo koj cov carb kom tsawg, nws qhia lub cev kom hlawv cov roj seem thiab, dhau los, tshem tawm cov kua dej ntau dhau.

Nrog hais tias, tag nrho cov carbs tsis yog yeeb ncuab! Tsim nyog faib cov carbohydrates yooj yim yog ib feem tseem ceeb ntawm Lenchewski txoj phiaj xwm vim tias lawv pab txhawb lub cev thiab ua kom tshaib plab. Mus rau complex carbs uas yuav pab tau koj txaus siab rau qhov me me.

Lenchewski's Top Picks

- 1/3 khob quinoa, siav

- 1/3 khob mov ci, siav

- 1/2 khob taum dub, siav

- 1/2 khob lentils, siav

Ntu 4: Noj qab nyob zoo rog

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Lub tswv yim hais tias kev noj zaub mov muaj roj ua rau koj rog yog qhov Lenchewski hais txog "ib qho ntawm cov khoom noj uas muaj ntau tshaj plaws nyob rau ntawd." Kev noj ib qho macronutrient (lub ntsiab lus carbohydrate, protein, lossis rog) ntau dhau yuav ua rau qhov hnyav nce, tab sis cov rog noj qab haus huv ntawm koj lub phaj ntxiv ib tuj ntawm tsw thiab pab kom koj puv. Thaum nws los txog rau cov rog noj qab nyob zoo, "me ntsis mus ntev," Lenchewski hais.

Ntau qhov chaw ntawm cov rog muaj txiaj ntsig zoo li avocados thiab roj txiv roj muab cov nyiaj ntxiv ntawm qhov siab hauv omega-3 fatty acids, uas tuaj yeem pab tiv thaiv kev mob qog noj ntshav.

Lenchewski's Top Picks

- 1/4 avocado

- 1 mus rau 2 diav txiv maj phaub, grapeseed, walnut, noob hnav, lossis cov roj txiv roj ntxiv

Ntsuam xyuas rau