Koj 7-Hnub Npaj Rau Pluas Noj rau RA: Cov Khoom Noj Tiv Thaiv Mob

Zoo Siab

• Hnub 1
• Pluas tshais: Cherry txiv maj phaub porridge
• Noj su: Thai kua zaub kua zaub
• Noj hmo: Curried qos yaj ywm nrog poached qe
• Hnub 2
• Noj tshais: Raspberry smoothie
• Noj su: Mediterranean tuna zaub xam lav
• Noj hmo: Quas mov qeeb qaib cov txwv qaib
• Hnub 3
• Noj tshais: Gingerbread oatmeal
• Noj su: Kale Caesar salad nrog nqaij qaib qhwv rau
• Noj hmo: Ci tilapia nrog pecan rosemary topping
• Hnub 4
• Pluas tshais: Rhubarb, kua, thiab qhiav muffins
• Noj su: Lub caij ntuj no cov txiv hmab txiv ntoo ua ke nrog agave-pomegranate vinaigrette
• Noj hmo: Italian-style khoom liab cov kua txob ua si
• Hnub 5
• Noj tshais: Buckwheat thiab qhiav granola
• Noj su: Roasted kua txob liab thiab ua kua qos qos
• Noj hmo: Txiv qaub tshuaj ntsuab salmon thiab zucchini
• Hnub 6
• Noj tshais: Me nyuam taum paj thiab de txiv ntoo frittata
• Noj su: Haus luam yeeb salmon qos tartine
• Noj hmo: Qos qos liab noob taum burgers
• Hnub 7
• Noj tshais: Cov kab nrib pleev tsis pub dawb Gluten
• Noj su: Liab lentil thiab taub hau curry stew
• Noj hmo: Qaib ntxhw thiab quinoa khoom cuav kua txob

Hnub 1

Cov zaub mov noj lub luag haujlwm tseem ceeb hauv kev tswj tus mob. Peb tau muab tso ua ke ib lub lim tiam tag nrho ntawm cov zaub mov txawv siv cov khoom noj uas paub zoo vim muaj cov khoom tiv thaiv zoo. Pab tswj hwm koj qhov mob caj dab (RA) los ntawm kev noj haus txoj cai!

Pluas tshais: Cherry txiv maj phaub porridge

Rau kev sib ntswg ntawm cov tsoos oatmeal porridge, ntxiv cov ziab (lossis tshiab) cov txiv ntoo qab zib. Lawv muaj anthocyanin, uas yog ib qho muaj zog antioxidant uas yuav pab txo qis kev mob.

Tau txais daim ntawv qhia!

Noj su: Thai kua zaub kua zaub

Cov taub yeej yog qhov zoo tshaj plaws ntawm beta-cryptoxanthin, muaj zog los tiv thaiv. Cov tshuaj tua kab mob no yog nqus tau zoo tshaj plaws thaum nrog cov rog, ua cov roj thiab cov roj hauv daim ntawv qhia no tseem ceeb rau ntau tshaj li tsw qab. Taub dag cov tawv nqaij tuaj yeem siv tau uas ua rau npaj cov kua zaub no yooj yim! Ua cov kua zaub no nrog rau kev sib xyaw rau kev noj zaub ntsuab ntsuab rau kev noj qab haus huv lossis thaum pib noj hmo.

Tau txais daim ntawv qhia!

Noj hmo: Curried qos yaj ywm nrog poached qe

Qe tsis yog ua rau noj tshais! Pab lawv poached nrog cov qos yaj ywm thiab ib qho tshiab zaub vaj hauv tsev noj hmo kom zoo.Yog qe poached tsis yog koj li, sim ua ib yam dab tsi rau ntawm cov pob nonstick. Cov qe los ntawm cov qaib rau yav tas los lossis cov yuav los ntawm cov khw muag zaub ua liaj ua teb feem ntau hauv cov omega-3 fatty acids, paub tias anti-inflammatory rog.

Tau txais daim ntawv qhia!

Hnub 2

Noj tshais: Raspberry smoothie

Nrhiav rau qhov sai thiab yooj yim noj tshais ntawm txoj kev mus? Sim ua kom du. Koj tuaj yeem ua qhov no ua ntej ntawm lub sijhawm thiab khaws nws hauv lub tub yees. Tsuas lob nws thiab mus ua ntej koj lub taub hau tawm ntawm lub qhov rooj!

Tau txais daim ntawv qhia!

Noj su: Mediterranean tuna zaub xam lav

Tuna yog qhov zoo tshaj plaws ntawm omega-3 fatty acids. Ua nws rau saum cov zaub ntsuab sib tov lossis kis mus rau tag nrho cov mov ci. Daim ntawv qhia no muaj ntau hauv sodium, yog li koj tuaj yeem hloov nws rov qab los ntawm kev xaiv cov ntsev taum pauv, thiab los ntawm kev txo qis ntawm capers thiab txiv ntseej.

Tau txais daim ntawv qhia!

Noj hmo: Quas mov qeeb qaib cov txwv qaib

Nyob rau lub caij ntuj no txias, tsis muaj dab tsi ua kom koj sov zoo li lub tais loj ntawm cov kua ntoo. Nco ntsoov tias cov khoom noj muaj ntsev ntau yuav ua rau koj cov tsos mob hnyav los ntawm kev txhawb kev ua kom lub cev tawm. Hauv daim ntawv qhia no, koj tuaj yeem txo cov dej qab ntsev los ntawm kev siv jalapenos tshiab thiab xaiv cov khaub thuas sodium tsawg los yog siv taum qhuav los ntawm qhuav. Txawm hais tias qab los ntawm nws tus kheej, koj tuaj yeem nkag nws nrog me ntsis organic nonfat Greek yogurt lossis qee cov avocado tshiab.

Tau txais daim ntawv qhia!

Hnub 3

Noj tshais: Gingerbread oatmeal

Omega-3 fatty acids yog qhov tseem ceeb hauv kev pab txo qis kev mob caj dab thiab lwm yam kev sib koom tes, tab sis tau txais nws txaus txhua hnub tuaj yeem nyuaj. Cov oatmeal qab qab zoo kawg thiab tau ua rau koj ib nrab ntawm koj txhua txhua hnub ntawm omega-3s - thiab tsis yog, peb tsis tau ntxiv ib qho ntses salmon rau nws.

Tau txais daim ntawv qhia!

Noj su: Kale Caesar salad nrog nqaij qaib qhwv rau

Tag nrho cov nqaij qaib noj, feem ntau pom nyob rau hauv cov khw muag khoom hauv zej zog, yog lub sijhawm zoo rau kev noj mov ceev. Yuav tsum khaws ob qho - ib qho rau noj hmo ntawd thiab lwm qhov rau cov ntawv ntim su. Lawv zoo tag nrho rau hauv koj lub hnab ntim su. Yog tias zam dhau gluten, xaiv qhwv tsis pub gluten.

Tau txais daim ntawv qhia!

Noj hmo: Ci tilapia nrog pecan rosemary topping

Tilapia yog qhov zoo ntawm selenium, ib qho tshuaj ntxhia pom los pab txhim kho kev mob caj dab. Dab tsi yog qhov zoo ntawm daim ntawv qhia no yog hais tias nws tau nrawm rau ib pluas hmo ua hmo nrog tsev neeg, tab sis kuj tseem tuaj yeem ua khoom noj ntxuaj mov. Yog tias zam dhau gluten, xaiv yam tsis pub gluten rau daim ntawv qhia no. Yog tias koj tsis yog tilapia eater, trout lossis cod yuav ua haujlwm zoo hauv cov ntawv qhia no.

Tau txais daim ntawv qhia!

Hnub 4

Pluas tshais: Rhubarb, kua, thiab qhiav muffins

Tsis tsuas yog qhiav saj zoo nyob rau hauv cov lus qhia ceev thiab yooj yim gluten-tsis muaj mis nyuj thiab tsis muaj mis nyuj, tab sis nws kuj tseem yog cov tshuaj tiv thaiv zoo heev, pab ua kom mob caj dab yooj yim.

Tau txais daim ntawv qhia!

Noj su: Lub caij ntuj no cov txiv hmab txiv ntoo ua ke nrog agave-pomegranate vinaigrette

Persimmons, pears, thiab txiv quav ntswv nyoos - oh kuv! Yog tias koj tab tom noj cov zaub xam lav no los ua haujlwm, koj yuav tsum khaws cov txiv ntoo cais tawm ntawm kev hnav khaub ncaws. Txwv tsis pub, nws yuav txaus thiab muag muag lub txiv ntau dhau. Pov cov khoom xyaw uas seem rau hauv ib lub thawv txawv thiab thaum koj npaj kom noj, tsuas yog muab sib tov txhua yam ua ke thiab txaus siab!

Tau txais daim ntawv qhia!

Noj hmo: Italian-style khoom liab cov kua txob ua si

Dua li ntawm cov txiv lws suav ntxaij faus ntxiav, daim ntawv qhia no siv cov kua txob liab, uas muaj puv vitamin C thiab beta carotene.

Tau txais daim ntawv qhia!

Hnub 5

Noj tshais: Buckwheat thiab qhiav granola

Ntim nrog tons ntawm cov khoom noj kom zoo rau lub cev xws li paj noob hlis thiab noob txiv taub! Sim no granola topped nrog almond mis los yog kua mis nyeem qaub thiab rau ib qho energizing tshais.

Tau txais daim ntawv qhia!

Noj su: Roasted kua txob liab thiab ua kua qos qos

Qhov kua zaub uas muaj antioxidant no yuav tiv thaiv kom yooj yim kom koj npaj tau rau hnub ua haujlwm. Ci cov qos yaj ywm qab zib ua ntej simmering yuav ua rau qhov tsw qab dua. Txhawm rau txo cov dej qab ntsev, sim cov kua txob liab kua txob liab hloov tawm ntawm lub khob.

Tau txais daim ntawv qhia!

Noj hmo: Txiv qaub tshuaj ntsuab salmon thiab zucchini

Muab cov ntses ntses thiab nqaij qaib yog ib txoj hauv kev zoo tshaj plaws los txhav rau hauv qhov qab qab, noo noo, vitamins, thiab cov zaub mov. Nco ntsoov tias muab cov ntses nrog qee cov kua roj, vim tias cov kua yuav tsau cov tsw qab los ntawm salmon thiab zaub.

Tau txais daim ntawv qhia!

Hnub 6

Noj tshais: Me nyuam taum paj thiab de txiv ntoo frittata

Zoo ib yam li omelets lossis quiches, frittatas muab cov keeb kwm yav dhau los ua rau qhov kev sib xyaw uas tsis paub qhov kawg. Hauv qhov no, peb tau siv cov khoom noj muaj txiaj ntsig ntawm nceb thiab zaub ntsuab uas ob qho tib si tawg nrog tsw.

Tau txais daim ntawv qhia!

Noj su: Haus luam yeeb salmon qos tartine

Ntau omega-3s, thov. Ua luam nyob rau lub tuna rau ntses salmon thiab pab nrog zaub xam lav ntsuab lossis khob kua zaub rau ib qho kev ua noj.

Tau txais daim ntawv qhia!

Noj hmo: Qos qos liab noob taum burgers

Cov burgers no zoo heev, koj yuav cia li xav muab kev noj mov patties nqaij nyuj. Thauj khoom ntawm cov vitamin C thiab beta carotene los ntawm cov qos yaj ywm qab zib thiab cov khoom noj tau yooj yim ntawm cov hlav tuaj.

Tau txais daim ntawv qhia!

Hnub 7

Noj tshais: Cov kab nrib pleev tsis pub dawb Gluten

Coob leej xav tias kev tsim pob zeb yog ib qho nyuaj ua. Ntawm qhov tsis sib xws, lawv tau yooj yim los npaj thiab txoj kev zoo rau kev ua zaub mov tshwj xeeb. Sim ncuav cov crepes nrog hlais txiv pos nphuab lossis tsawb. Hloov ua lwm yam, koj tuaj yeem ua rau lawv rau noj hmo thiab ua rau lawv nrog nqaij qaib stew lossis seem.

Tau txais daim ntawv qhia!

Noj su: Liab lentil thiab taub hau curry stew

Nov yog cov kua zaub zoo ua ntej. Cias rau hauv ib qho nkaus xwb, khov, thiab tom qab ntawd mam li ntim rau hauv koj lub hnab ntim su rau kev ua haujlwm. Nws yuav tsum tau yaj kom tawm mus sov rau hauv lub microwave thaum noj su tas ib ncig.

Tau txais daim ntawv qhia!

Noj hmo: Qaib ntxhw thiab quinoa khoom cuav kua txob

Cov kua txob cov kua txob yog xyoo 1950 ib txwm, tab sis daim ntawv qhia no muab nws hloov tshiab. Tsis txhob ntim cov khoom ntim nrog cov qhob cij-busting, siv quinoa, yog ib qho ntawm cov khoom noj qab zib tshaj plaws hauv ntiaj teb. Hla lub kua txob ntsuab thiab mus ua kua txob liab, daj, lossis txiv kab ntxwv rau kev qhia qab zib.

Tau txais daim ntawv qhia!

Txog kev ua zaub mov noj rau ntau tshaj, tshawb xyuas cov ntawm no thoob plaws ntiaj teb.