5 lwm txoj hauv kev los hloov cov nplej thiab nplej zom

Zoo Siab

• 1. Quinoa
• 2. Amaranth
• 3. Zucchini spaghetti
• 4. Qos qos yaj ywm
• 5. Pob tawb roj

Txhawm rau hloov cov nplej thiab nplej zom hauv cov pluas noj thiab txo cov khoom noj hauv carbohydrates hauv kev noj haus, quinoa, amaranth, qos yaj ywm thiab zucchini spaghetti tuaj yeem siv, cov khoom noj uas tuaj yeem ntxiv rau ntau yam kev npaj, xws li nplej zom, kua zaub, zaub xam lav, kua txiv thiab vitamins Cov.

Tsis tas li ntawd, lawv yog cov kev xaiv noj qab haus huv rau cov neeg uas tsis nkag siab mus rau gluten, uas yog nyob rau hauv cov nplej zom, thiab tuaj yeem siv tau ntau yam zaub mov txawv hauv chav ua noj, muab ntau yam zoo li mov lossis nplej zom.

1. Quinoa

Quinoa yog pseudo-cereal nplua nuj nyob hauv cov protein thiab fiber, uas tuaj yeem pom hauv cov qauv ntawm flakes, nplej los yog hmoov. Tsis tas li ntawd, nws muaj kev nplua nuj nyob hauv omega 3, calcium, hlau thiab B vitamins, pab tiv thaiv cov teeb meem plawv, txha caj qaum thiab teeb meem lub paj hlwb.

Yuav haus li cas: los hloov cov txhuv thiab nplej zom, siv grain quinoa, uas yuav tsum tau noj kom zoo ib yam li mov, siv 2 khob dej rau txhua khob ntawm quinoa. Tsis tas li ntawd, nyob rau hauv daim ntawv ntawm flakes lossis hmoov, quinoa tuaj yeem muab ntxiv rau zaub nyoos, kua txiv, kua zaub thiab cov vitamins. Pom qee cov zaub mov txawv kom poob phaus nrog quinoa.

2. Amaranth

Amaranth yog cov nplua nuj nyob hauv cov protein, fiber, hlau, calcium, calcium thiab magnesium, muaj cov khoom tseem ceeb xws li tiv thaiv mob qog ntshav, tiv thaiv qee yam mob hlwb, ua kom nrawm rov qab los thiab tiv thaiv cov leeg.

Tsis tas li ntawd, nws muaj nplua nuj nyob hauv antioxidants uas tiv thaiv daim siab thiab lub siab. Nws kuj tseem muaj cov nyhuv tawm tsam, txhawb kev poob phaus thiab pab txo cov cholesterol.

Yuav haus li cas: amaranth nplej tuaj yeem ua noj zoo ib yam li mov thiab ntxiv rau cov nqaij tais, kua zaub lossis zaub nyoos. Ib qho ntxiv, lawv tseem tuaj yeem noj nyoos nrog rau cov txiv hmab txiv ntoo, mis thiab yogurt.

Txhawm rau ua cov hmoov nplej amaranth, cia li zom cov nplej rau hauv rab thiab ntxiv cov hmoov nplej rau hauv cov vitamins, thaj chaw, cov ncuav thiab kua txiv. Pom cov txiaj ntsig ntawm amaranth hmoov nplej.

3. Zucchini spaghetti

Zucchini spaghetti yog lwm txoj hauv kev noj qab haus huv, tuaj yeem siv los hloov cov nplej zom, nqa cov txiaj ntsig kom tsawg hauv cov calories, yog qhov kev xaiv zoo rau cov zaub mov poob phaus. Tsis tas li ntawd, nws tsis muaj gluten, ua rau nws ua ib qho kev daws teeb meem zoo rau cov neeg uas muaj kab mob gluten los yog tus kab mob celiac.

Zucchini tseem muaj ntau cov txiaj ntsig kev noj qab haus huv vim nws yog qhov muaj txiaj ntsig zoo ntawm cov vitamins A, carotenoids, vitamin C, calcium thiab potassium.

Yuav haus li cas: txiav cov zucchini rau hauv hlais txog 2 ntiv tes tuab, tshem tawm cov peels thiab qhov chaw ntawm ib daim ntawv ntawm parchment ntawv nrog roj, noj rau lub qhov cub preheated ntawm 200ºC rau li 30 feeb.

Thaum nws siav, tshem nws tawm ntawm tshav kub thiab cia kom txias rau li 10 feeb. Tom qab ntawd, tsuas yog cais cov xov hlau zucchini nrog kev pab ntawm rab rawg, thiab siv nrog cov khoom uas koj xav tau.

Saib cov kauj ruam ib ruam zuj zus hauv qhov yeeb yaj kiab hauv qab no:

4. Qos qos yaj ywm

Cov qos yaj ywm qab zib yog qhov txiaj ntsig zoo ntawm glycemic index carbohydrates thiab tuaj yeem noj tau los ntawm cov ntshav qab zib thiab yog ib qho kev xaiv zoo rau kev npaj ua ntej cov khoom noj txom ncauj.

Qos qab zib muaj ntau nyob rau hauv cov vitamin A, carotenes, vitamin C, potassium, calcium, phosphorus thiab magnesium, yog cov carbohydrate ntau nyob rau hauv antioxidants thiab anthocyanins, tiv thaiv kab mob qog noj ntshav thiab mob plawv. Tsis tas li ntawd, nws muaj cov fibers uas pab tswj kev mob hnyuv thiab kev saib xyuas kev noj qab haus huv.

Yuav haus li cas: nws tuaj yeem siv rau hauv daim ntawv ua noj yooj yim lossis hauv kev ntshiab, sib xyaw ua ke nrog txhua hom nqaij.

5. Pob tawb roj

Buckwheat yog cov khoom noj muaj protein ntau, fiber ntau, tshuaj tua kab mob thiab lwm yam khoom noj xws li magnesium, manganese, iron thiab phosphorus, ntxiv rau tsis muaj cov gluten.

Vim nws cov tshuaj muaj fiber ntau, buckwheat ua kom muaj txoj hnyuv noj qab haus huv, nce siab ntawm satiety thiab tswj cov ntshav qab zib kom muaj txiaj ntsig zoo, yuag yuag thiab ua kom yuag tau noj los ntawm cov neeg mob ntshav qab zib.

Yuav haus li cas: cov noob nplej no tuaj yeem npaj ua kom zoo ib yam li mov. Rau qhov no, koj yuav tsum tso 1 khob ntawm cov buckwheat rau txhua ob ntawm dej, cia ua noj rau kwv yees li 20 feeb.

Piv txwv li cov hmoov nplej ua pob xyaw ua ke tuaj yeem siv los npaj cov ncuav, ncuav qab zib thiab pancakes.Tsis tas li, koj tseem tuaj yeem yuav cov nplej zom uas npaj nrog buckwheat.

Txhawm rau pab kom poob phaus, saib kuj muaj lwm cov lus qhia yooj yim kom yuag thiab poob plab.