17 Cov Khoom Noj Khoom Noj Txom Nyem sai thiab Noj Qab Haus Huv

Zoo Siab

• 1. Cov txiv ntoo butter nrog txiv hmab txiv ntoo
• 2. Cov khaub noom cheese
• 3. Tswb kua txob nrog hummus
• 4. Ci qaib qus
• 5. Paj Kws
• 6. Ceev
• 7. Kua mis nyeem qaub nrog txiv hmab txiv ntoo
• 8. Kale chips
• 9. Tsev cheese
• 10. Ntsuab smoothies
• 11. Roasted edamame
• 12. Txoj kev sib tov
• 13. Cov noob taub dag
• 14. Oatmeal
• 15. Nyuaj-hau qe
• 16. Guacamole thiab plantain tej daim
• 17. Lub zog pob ntawm tsev
• Hauv qab kab

Xaiv cov khoom noj muaj txiaj ntsig zoo rau lub sijhawm thawm hnub yog qhov tseem ceeb ntawm cov zaub mov muaj txiaj ntsig zoo - suav nrog cov zaubmov noj tsis zoo.

Hmoov tsis zoo, ntau cov khoom noj txom ncauj yooj yim thiab yooj yim pub rau me ntsis ntawm cov khoom noj tsis zoo rau cov calories ntau ntxiv, ntxiv ntsev, thiab ntxiv qab zib.

Tseem, nrhiav kev xaiv cov khoom noj txom ncauj noj haus uas yooj yim, yooj yim, thiab khoom noj khoom haus tsis tas yuav tsum muaj kev sib tw.

Nov yog 17 lub tswv yim kev noj haus khoom noj txom ncauj sai thiab noj qab nyob zoo.

1. Cov txiv ntoo butter nrog txiv hmab txiv ntoo

Ua khub koj cov txiv uas koj nyiam nrog txiv ntoo roj ua rau muaj kev yooj yim, ua kom tiav, thiab ua cov khoom noj txom ncauj uas koj cog tau rau txhua qhov chaw.

Cov txiv ntoo xws li txiv tsawb, txiv tsawb, thiab txiv pos nphuab yog muaj cov antioxidants thiab fiber ntau hauv qhov uas pab ua rau koj lub siab nyob nruab nrab ntawm koj cov zaub mov tseem ceeb ().

Lub caij no, txiv ntseej butters - zoo li almond, txiv laum huab xeeb, lossis txiv maj phaub - xa cov hearty txaus cov protein txaus thiab cov rog zoo.

2. Cov khaub noom cheese

Cov khaub noom cheese yog cov khoom noj muaj txiaj ntsig thiab cov khoom noj txom ncauj zoo tshaj plaws los pab tswj kev mob siab rau ntawm txoj kev mus.

Txawm hais tias qhov tseeb ntawm cov khoom noj muaj qhov sib txawv raws li cov npe thiab hom cheese, cov cheese cheese feem ntau muab 5-7 grams ntawm cov protein hauv 1-ounce (28-gram) noj.

Protein yog qhov puv tshaj macronutrient, ua cov cheese ua ib qho kev xaiv zoo tshaj plaws rau kev ua kom zoo noj cov nqaij tsis xws luag ().

Qhov khoom noj txom ncauj no tseem ua rau cov calcium zoo, cov zaub mov tseem ceeb uas pab ua kom koj cov pob txha thiab cov hniav ().

3. Tswb kua txob nrog hummus

Tswb cov kua txob nrog hummus yog ib qho muaj kev noj qab haus huv, cog ntoo raws lwm txoj hauv kev ua ib txwm tso ua ke thiab dip.

Tsw cov kua txob tsis yog tsuas muab cov txiaj ntsig zoo ib yam li cov chips lossis crackers tab sis kuj yog cov calories tsawg dua thiab muaj fiber ntau, vitamin C, thiab vitamin A.

Ntxiv rau, xas lawv rau hauv hummus tuaj yeem pab txhawb koj kom muaj protein thiab fiber ntau thaum ua kom koj cov calories tsawg.

4. Ci qaib qus

Chickpeas yog cov uas muaj protein, fiber, thiab cov vitamins thiab cov zaub mov zoo li manganese thiab folate.

Qhov zoo tshaj plaws, rope chickpeas yog ib qho yooj yim uas ua rau hauv tsev los ntawm kev pov cov qaib ncuav uas muaj roj txiv roj thiab koj xaiv cov txuj lom los yog khoom ua ntej ua ci rau ntawm 400 ° F (200 ° C) rau 20-30 feeb.

Cayenne kua txob, qej hmoov, kua kua txob, cumin, cinnamon, thiab nutmeg yog txhua txoj kev xaiv cua los pab rau cov txuj lom ntawm koj cov qaib.

5. Paj Kws

Paj kws yog cov khoom noj khoom noj muaj txiaj ntsig, muaj calorie tsawg, uas yog qhov zoo ntawm cov ntxhia phosphorus, magnesium, thiab zinc.

Nws tseem muaj cov manganese ntau ntau - cov ntxhia koom nrog kev zom, lub cev tsis ua haujlwm, lub zog tsim, thiab lub hlwb noj qab haus huv ().

Nco ntsoov xaiv cov paj kws muaj huab cua ntau dua li cov khoom noj ua ntej lossis cov microwave, uas feem ntau tau ntim nrog cov calories ntau, rog, thiab ntsev.

Kom tsw qab ntxiv, sim ua koj cov paj xyoob huab cua nrog paprika, dos hmoov, tus neeg tsis noj nqaij Parmesan, lossis zaub txhwb qaib.

6. Ceev

Cov txiv ntoo - xws li almonds, walnuts, cashews, thiab pistachios - muab cov khoom noj muaj txiaj ntsig zoo, nrog rau cov rog-kev noj qab haus huv, fiber, protein, magnesium, hlau, thiab calcium.

Ntxiv nrog rau qhov tsis txaus ntseeg tsis txaus-tshawb fawb, kev tshawb fawb qhia tias ntxiv cov txiv ntoo rau koj cov zaub mov noj yuav txo koj txoj kev pheej hmoo mob plawv, ntshav siab, ntshav qab zib, thiab qee yam mob qog noj xws li mob plab hnyuv ().

Txawm li cas los xij, nco ntsoov tias cov txiv ntoo yog cov muaj calorie ntau ntau, yog li txaus siab rau lawv hauv kev sim thiab yws li 1 ounce (28 grams) ntawm lub sijhawm uas yog ib feem ntawm kev noj zaub mov zoo.

7. Kua mis nyeem qaub nrog txiv hmab txiv ntoo

Nplua nuj nyob hauv cov protein, calcium, vitamin B12, thiab potassium, kua mis nyeem qaub yog ib qho kev xaiv cov neeg tsis noj haus zoo tshaj.

Ua ke nrog cov kua mis nyeem qaub nrog txiv apples, berries, txiv tsawb, txiv quav ntswv nyoos, los yog hom txiv ntoo uas koj nyiam kuj tuaj yeem pab ua kom cov nqaij fiber ntau, vitamin C, thiab tshuaj tua kab mob antioxidant ().

Saib rau hom uas tsis muaj qab zib, tsis muaj qab zib kom txo koj cov dej qab zib kom tsawg thiab siv cov cinnamon me me, zib ntab, lossis kua txiv kab pheem kom zoo ntxiv rau lub qab.

8. Kale chips

Kale chips yog txoj kev yooj yim thiab qab los nyem qhov kev pab ntawm cov zaub ntsuab rau koj cov zaub mov noj txhua hnub.

Kale yog ib qho txiaj ntsig zoo tshaj plaws ntawm cov vitamins C thiab A - cov as-ham tseem ceeb koom nrog kev tiv thaiv kab mob thiab kev tiv thaiv kab mob (,).

Sim ua cov kale chips nyob hauv tsev los ntawm pov lub kale nrog txiv roj roj thiab ntsev hiav txwv, tom qab ntawd ci ntawm 275 ° F (135 ° C) rau 15-20 feeb kom txog thaum nkig. Saib xyuas lawv kom zoo, vim tias lawv tuaj yeem hlawv tau yooj yim.

9. Tsev cheese

Ua los ntawm cov khoom noj ntawm mis nyuj - uas yog coagulated cov kua mis ua los ntawm kev ntxiv cov kua qaub rau mis nyuj - tsev cheese yog cov khoom noj muaj protein ntau uas muaj phosphorus, selenium, thiab vitamin B12.

Nws tseem yog qhov txiaj ntsig zoo ntawm calcium, lub as-ham tseem ceeb uas ua lub luag haujlwm tseem ceeb hauv kev tsim pob txha, leeg ua haujlwm, thiab lub cev tso zis ().

Tsev cheese muaj qhov tsw tsw heev uas tuaj yeem nyiam ntawm nws tus kheej lossis nrog cov txiv hmab txiv ntoo xws li txiv tsawb, txiv qab zib, thiab txiv ntoo, thiab txiv puv luj.

Hloov lwm txoj kev, koj tuaj yeem sib txuas tsev cheese nrog txiv ntseej roj thiab muaj ntsev ntawm cov kua txob thiab cov kua txob dub rau cov khoom noj uas tsis muaj nqaij noj.

10. Ntsuab smoothies

Green smoothies tuaj yeem yog txoj kev sai thiab yooj yim kom haum rau ob peb cov txiaj ntsig veggies rau hauv koj cov zaub mov noj thaum ramping li koj qhov kev nqus ntawm fiber ntau, vitamins, minerals, thiab antioxidants.

Txawm hais tias ntsuab smoothies feem ntau yog ua nrog cov zaub ntsuab zoo li kale lossis zaub ntsuab, lwm yam txiv hmab txiv ntoo, veggies, thiab cov khoom xyaw tuaj yeem muab ntxiv thiab. Piv txwv li, sim carrots, zaub kav, beets, berries, txiv tsawb, chia noob, lossis flax noj mov.

Koj tuaj yeem sib xyaw hauv cov hmoov nplej tsis zoo rau cov nqaij tsis muaj rog xws li whey, pea, hemp, lossis protein ntau hauv cov nplej xim av. Cov no tuaj yeem ua kom koj lub siab nyob ntev dua thiab txhawb cov leeg kev loj hlob thiab ntshav qab zib tswj (,,).

11. Roasted edamame

Edamame yog cov taum pauv uas sau ua ntej lawv tsis tau siav. Lawv tuaj yeem muab hau, rhaub lossis ci los tsim kom tau qab thiab ua khoom noj txom ncauj rau kev noj zaub mov.

Qhov tseeb, siav edamame pob ib whopping 8 grams ntawm fiber ntau thiab 18 gram ntawm cov nroj tsuag-based protein rau hauv 1-khob (155-gram) ua haujlwm thiab muaj cov txiaj ntsig zoo ntawm magnesium, hlau, thiab vitamin C.

Edamame yog qhov muaj peev xwm heev thiab tuaj yeem muas tau hauv cov pob khoom kom yooj yim, npaj-los-noj los yog ci ntawm 400 ° F (200 ° C) rau 30-40 feeb nrog cov neeg tsis noj nqaij Parmesan, qij, kua txob, lossis paprika rau cov khoom noj txom ncauj uas zoo rau hauv tsev. Cov.

12. Txoj kev sib tov

Txoj kev sib xyaw yog txoj kev yooj yim, cov nqaij noj tsis txhob txwm noj cov txiv ntoo, noob, thiab cov txiv ntoo.

Nws yog portable, qab, noj qab nyob zoo, thiab ntau yam, thiab koj tuaj yeem tsim kho nws kom haum rau koj tus kheej nyiam.

Cov txiv ntoo, noob, txiv hmab txiv ntoo qhuav, txiv maj phaub, thiab cov hmoov nplej tag nrho zoo li cov puffed mov lossis paj kws yog ob peb yam piv txwv ntawm cov khoom noj muaj txiaj ntsig uas koj tuaj yeem siv los ua paj ntaub thiab kho koj cov kev sib xyaw zoo meej.

13. Cov noob taub dag

Cov noob taub dag yog qhov uas muaj ntau yam tseem ceeb, nrog rau cov protein thiab fiber.

Lawv kuj tseem nplua nuj nyob hauv cov magnesium, ib qho micronutrient uas tsim nyog rau cov leeg nqaij, kev tswj ntshav siab, ua haujlwm ntawm lub paj hlwb, thiab DNA synthesis ().

Koj tuaj yeem yooj yim ci noob txiv kab ntxwv hauv tsev los ntawm kev pov lawv nrog txiv roj roj, ntsev, thiab cov txuj lom, tom qab ntawd ci ntawm 350 ° F (175 ° C) rau 20-30 feeb lossis kom txog thaum xim av xim av.

14. Oatmeal

Txawm hais tias nws tau feem ntau cais raws li cov khoom noj tshais, oatmeal tuaj yeem txaus siab rau txhua lub sijhawm ntawm ib hnub los ua qhov khoom noj thiab khoom txom ncauj zoo.

Oats muaj ib hom fiber ntau hu ua beta-glucan, uas yog xav tias yuav txhawb nqa kom yuag thiab txhim kho cov roj (cholesterol), tswj ntshav qab zib, thiab ntshav siab ().

Tsoo ua rau lub tsw ntawm koj oatmeal nrog toppings zoo li txiv ntoo, noob, txiv hmab txiv ntoo qhuav, berries, txiv kab ntxwv, lossis txiv ntoo butter.

15. Nyuaj-hau qe

Lub qe tawv tawv tuaj yeem yog cov khoom noj txom ncauj uas zoo noj thiab muaj txiaj ntsig pab kom koj nyob tau zoo nyob nruab nrab ntawm cov zaub mov noj.

Ntxiv nrog rau qhov ua qhov zoo ntawm cov protein, cov qe tawv-tawv kuj tseem muaj selenium, vitamin A, thiab vitamins B.

Cov kev tshawb fawb tseem qhia ntxiv tias kev noj cov qe yuav ua rau tshaib plab los txhawb qhov poob phaus thiab nce ntshav ntawm HDL (zoo) cov roj (cholesterol) thiab tshuaj tua kab mob antioxidant (,,).

16. Guacamole thiab plantain tej daim

Kev sib xyaw ua ke plantain tej daim nrog guacamole yog ib txoj hauv kev yooj yim los tsub koj kev noj cov zaub mov muaj txiaj ntsig zoo thaum ua kom koj lub siab nqig rau cov khoom noj txom ncauj qab ntsev.

Cov avocados hauv guacamole yog qhov muaj txiaj ntsig ntawm monounsaturated fatty acids, uas tau pom tias nce HDL (zoo) cov roj (cholesterol) thiab txo qis triglyceride ntau ntau. Lawv tseem yog cov kab mob tseem ceeb ntawm potassium, vitamin C, thiab vitamin B6 ().

Ntxiv rau qhov no, cov cog ntoo uas yooj yim ua hauv tsev thiab tuaj yeem muab ci ua kom tsis txhob muaj kib rau txoj kev noj qab haus huv dua rau cov qos yaj ywm khaws cia.

Cias pov nyias hlais hlais cov nroj tsuag nrog cov roj txiv roj thiab cov khoom qab zib thiab ci ntawm 400 ° F (200 ° C) rau 15-20 feeb - lossis kom txog thaum plantains muaj browned thiab crispy.

17. Lub zog pob ntawm tsev

Lub zog pob yog cov khoom noj txom ncauj yooj yim uas koj tuaj yeem ua hauv tsev thiab kho kom haum nrog koj xaiv cov khoom xyaw zoo.

Sim ntxiv cov noob txiv thiab noob rau koj cov pob zog hauv lub zog kom pab ua kom koj cov protein ntau, fiber ntau, thiab cov rog zoo lub plawv (,).

Cov txiv hmab txiv ntoo qhuav, cacao nibs, thiab zib ntab yog cov kev xaiv zoo rau amp txog qhov tsw thiab cov ntsiab lus antioxidant ntawm koj cov khoom txom ncauj (,,).

Txhawm rau pib, ntxiv cov khoom xyaw rau hauv tus txheej txheem ua zaub mov thiab cov mem tes kom txog thaum cov dej sib tov. Tom qab ntawd yob rau hauv pob thiab qhov chaw nyob rau hauv tub yees kom teeb rau 10-15 feeb ua ntej txaus siab.

Hauv qab kab

Nrog rau ntau cov khoom noj txom ncauj zoo hauv koj cov zaub mov tuaj yeem pab ua kom koj nyob nruab nrab ntawm cov pluas noj thaum koj nyem cia hauv ob peb yam khoom noj ntxiv.

Qhov zoo, muaj ntau cov khoom noj txom ncauj tsis muaj zaub mov rau koj xaiv - txhua qhov ntawm cov khoom noj muaj txiaj ntsig, yooj yim npaj, thiab qab.

Txhawm rau pib, cia li xaiv ob peb yam uas koj nyiam thiab txaus siab raws li kev noj zaub mov zoo thiab muaj txiaj ntsig kev noj haus zoo.

Txhua yam ntaub ntawv noj zaub mov zoo rau cov zaub mov noj hauv cov ntawv no yog los ntawm.