Cov pluas noj thaum lub caij ntuj no Koj tuaj yeem rub ncaj qha los ntawm koj lub pantry

Zoo Siab

• Liab Taum Zaub Zaub
• Salmon Salad Pitas
• Creamy Italian Dawb
• Taum kua zaub
• Pob kws thiab Zaub Taum Dub
• Curried Tofu thiab Quinoa
• Soba Noodles nrog
• Ntsim Qab Zib
• Txiv qaub Tuna thiab
• Butter Taum
• Ntsuam xyuas rau

Kev yuav cov khoom kaus poom hauv ntau yuav zoo li qhov tsis txaus ntseeg me ntsis, Doomsday Prepper-tsis siv zog ua haujlwm, tab sis cov thawv ntim khoom zoo tuaj yeem yog cov neeg noj qab haus huv cov phooj ywg zoo tshaj plaws-tsuav koj xaiv cov khoom raug. Ntau cov khoom hauv kaus poom yog cov khoom tsis zoo ntsev-pob zeb, uas tsis yog tsuas yog ua rau lub plab tsis zoo xwb, tab sis kuj muaj ntshav siab, thiab lwm yam uas tsis tuaj yeem muaj cov rog rog lossis cov lus nug-thiab feem ntau unpronounceable-preservatives.

Nrog kev qhia me ntsis kev yuav khoom thiab cov zaub mov no los ntawm Anthony Stewart, tus kws ua zaub mov noj ntawm Pritikin Longevity Center hauv Miami, FL, txawm li cas los xij, koj tuaj yeem nplawm kom noj qab haus huv, noj zaub mov tsawg-sodium lossis noj hmo tsis muaj sijhawm los ntawm kev pov tseg ua ke ob peb yam khoom xyaw koj ' re yuav luag lav kom muaj ntawm tes.

Liab Taum Zaub Zaub

Thaum koj tuaj yeem khaws ib qho ntawm ntau cov taum ua zaub ua zaub ua zaub thiab veggie ntawm koj lub khw muag khoom, ua koj tus kheej cov kua zaub yog yooj yim bafflingly-thiab zoo tshaj rau koj kev noj qab haus huv. Cov ntawv hauv tsev muaj txog 100 milligrams ntawm sodium lossis tsawg dua rau 2-khob ua haujlwm. Los ntawm qhov sib txawv, tib yam kev pab ntawm ntau cov kaus poom kua zaub muaj cov ntshav-siab-busting 1,200 milligrams los yog ntau tshaj, ib qho kev txhawj xeeb uas xav tias cov kws paub txog kev noj qab haus huv pom zoo kom haus tsis pub ntau tshaj 1,500 milligrams sodium. rau tag nrho hnub. Cov taum hauv cov zaub mov no tau ntim nrog cov npe ntxhua khaub ncaws ntawm cov khoom muaj txiaj ntsig zoo, suav nrog cov protein tsis muaj rog rog tsawg, muaj fiber ntau, tshuaj tiv thaiv kab mob, thiab ua kom qeeb (qeeb) hlawv cov carbohydrates.

Cov lus qhia: Nyob rau hauv ib lub lauj kaub tais diav, muab 1 tuaj yeem tso cov taum liab tsis muaj ntsev ntxiv, 4 khob kua txiv hmab txiv ntoo qis (xws li RW Knudsen Very Veggie Low-Sodium), 2 mus rau 3 teaspoons oregano lossis Italian-style seasoning, thiab 2 khob. txhoov veggies (txhua yam zaum hauv lub tub yees txias, xws li carrots, celery, thiab dos, ua haujlwm). Nqa mus rau ib qho boil thiab simmer kom txog thaum cov zaub yog nkig-kev sib tw, li 10 txog 15 feeb. Ua txog 4 2-khob servings.

Salmon Salad Pitas

Cov ntses tshiab yog qhov zoo tshaj plaws thaum koj xav tau ib lub fillet rau noj hmo, tab sis rau cov qhaub cij thiab zaub xam lav, cov kaus poom los yog pouched yog txoj hauv kev mus. Koj tseem tau txais lub plawv-noj qab haus huv omega-3s, uas tseem tau pom tias txo qis kev tshaib kev nqhis. Kev txhawj xeeb txog cov tshuaj phem hauv cov ntses? Cov ntses salmon, tshwj xeeb yog cov ntses salmon, muaj cov qib mercury tsis tu ncua, cov kev tshawb fawb qhia. Ntxiv cov dos rau crunch, tom (tsau lawv hauv dej txias ua ntej koj ntxiv yog tias koj tsis nyiam noj ntau dhau), thiab quercetin, cov tshuaj tiv thaiv kab mob uas tuaj yeem txo qis kev pheej hmoo mob qog noj ntshav thiab txo qhov mob sab hauv.

Cov lus qhia: Hauv nruab nrab lub tais sib xyaw, sib xyaw 4 ooj cov kaus poom uas muaj ntsev tsawg-sodium (tso rau hauv dej), 1 tablespoon nonfat mayonnaise, 1/2 teaspoon qhuav dill, 2 mus rau 3 dia finely tws dos, thiab 1/2 khob dib txiav. Ua haujlwm sab hauv cov nplej tag nrho lossis saum lub txaj ntawm zaub xas lav yog tias koj tab tom txiav cov carbohydrates. Ua txog 2 servings.

Creamy Italian Dawb

Taum kua zaub

Kev zoo nkauj ntawm taum yog tias lawv kuj ua tus neeg ua kom tuab hauv cov kua zaub, muab nws nplua nuj, creamy, tav-sib xws yam tsis siv hnyav hnyav lossis ntxiv roj. Daim ntawv qhia no suav nrog escarole, cov veggie nrov hauv Italian cuisine, tab sis ib pob ntawm cov khoom noj khov khov - lwm cov khoom siv "pantry" uas yog qhov zoo rau kev ua haujlwm ntawm tes ib yam nkaus. Ob qho zaub ntsuab yog cov khoom noj muaj txiaj ntsig zoo, muaj cov tshuaj antioxidants, fiber, thiab lwm yam khoom noj muaj txiaj ntsig uas txo qhov kev pheej hmoo ntawm cov kab mob loj suav nrog mob qog noj ntshav, mob plawv, thiab ntshav qab zib.

Cov lus qhia: Diav 2 diav taum cannellini los ntawm 14-ounce tuaj yeem tsis muaj ntsev ntxiv taum thiab tso tseg. Puree seem taum. Nyob rau hauv ib tug nruab nrab nonstick lauj kaub, sauté 5 cloves tws qej kom txog thaum translucent. Ntxiv 2 khob qes-sodium los yog zaub broth thiab 1 lub taub hau escarole, finely tws. Simmer rau li 15 feeb, lossis kom koj nyiam. Ntxiv taum pureed thiab liab kua txob flakes thiab dub kua txob mus saj, thiab ua noj rau ib feeb ntev dua. Ua kwv yees li 22-khob kev pabcuam.

Pob kws thiab Zaub Taum Dub

Cov txiaj ntsig ntawm kev noj zaub mov muaj fiber ntau tsis tuaj yeem hais qhia txaus: Nws ua rau koj tsis tu ncua, tau kawg, tab sis kuj tseem txo qis cov roj cholesterol thiab txo qhov kev pheej hmoo mob qog noj ntshav. Ntxiv rau cov khoom noj xws li pob kws thiab taum ua rau koj yoo mov kom koj noj tsawg dua txhua qhov, qhov tseem ceeb los tiv thaiv kev ntshai hnyav lub caij ntuj no. Pov thawj tias cov fiber ua tau qab qab (thiab zoo li) zoo, cov xim sib xyaw no zoo ib yam thaum ua paj nrog cov tshuaj ntsuab xws li cilantro lossis cov nplooj zaub ntsuab, lossis pov nws hauv cov zaub ntsuab nrog diced nqaij qaib mis thiab ntim rau noj su ntawm chaw ua haujlwm. Thiab thaum lub salsa yuav zoo li lub caij ntuj sov, nws yog lub caij ntuj no zoo heev, muaj zog tiv thaiv kab mob vitamin C los tiv thaiv khaub thuas thiab lycopene, ib qho antioxidant uas yuav txo tau txoj kev pheej hmoo ntawm mob stroke. Tsuas yog txheeb xyuas qib sodium vim qee lub npe tau ua siab dawb nrog ntsev.

Cov lus qhia: Muab 1 taum dub tsis muaj ntsev ntxiv, 1 taum pob kws, 1/2 khob tws ntsuab dos, thiab 1 khob salsa. Muab ob npaug (lossis txawm tias peb npaug) cov khoom xyaw yog tias koj xav ua hauv ntau. Ua zaub xam lav los yog ci ci tortilla chips nrog me ntsis grated, zoo cheddar cheese rau ib tog twg. Ua txog 4 1-khob servings.

Curried Tofu thiab Quinoa

Aw quinoa. Qhov noj qab nyob zoo, qab, txaus siab rau cov nplej (ua tau zoo, txheej txheem cov noob) tso cov nplej dawb kom txaj muag nrog cov protein ntau ob zaug thiab 2 grams ntau dua ntawm cov fiber rau ib nrab khob ua haujlwm. Thiab txawm hais tias nws cov xwm txheej yog super-zaub mov du jour, peb nyiam nws ntau dhau los tshaj tawm tias nws tau dhia ua noj shark. Daim ntawv qhia no ntxiv zauv-txhawb nqa, lub duav zoo rau tofu, uas muaj kwv yees li ib nrab ntawm calories ntawm nqaij qaib lossis nqaij nyuj. Txawm hais tias nws tsis yog cov khoom siv hauv tsev rau khoom, nws yuav tsum khaws cia li ob lub lis piam hauv koj lub tub yees.

Cov lus qhia: Yaug 1 khob quinoa hauv dej txias. Hauv nruab nrab saucepan, ua ke quinoa nrog 1 tablespoon curry hmoov thiab 1 teaspoon turmeric. Ntxiv 2 khob qis-sodium qaib los yog kua zaub thiab coj mus rau ib lub rhaub. Npog thiab simmer kom txog thaum dej nqus, li 15 feeb. Do hauv 1 khob shredded carrots thiab 1 khob cubed khov tofu. Ua kwv yees li 41 khob khob.

Soba Noodles nrog

Ntsim Qab Zib

Ua raws li koj txoj kev nyiam Ramen-noodle nrog kev noj qab haus huv, qis-calorie noodles. Ib khob ntawm soba (lo lus Japanese rau "buckwheat") tsuas yog 113 calories xwb; ib khob ntawm pasta dawb, txog 200. Ntxiv rau lawv tsis muaj gluten thiab tag nrho ntawm fiber ntau, protein, thiab B vitamins, lub overachievers ntawm cov vitamins, ua si lub luag hauj lwm nyob rau hauv txhua yam los ntawm cov metabolism hauv mus tsim DNA mus tsim cov ntshav liab thiab ntau dua. Soba tej zaum yuav nrhiav tau me ntsis nyuaj dua li chav tsev noodle staple, tab sis ntau "gourmet" khoom noj khoom haus chains nqa lawv nyob rau hauv Asian zaub mov aisle. Pov cov nplej zom nrog haus luam yeeb paprika tsis tsuas yog ntxiv qhov loj me rau cov zaub mov no, tab sis nws kuj tseem tiv thaiv kev mob.

Cov lus qhia: Nyob rau hauv ib lub tais loj, muab 1/2 tablespoon paprika, pinch cayenne kua txob, pinch freshly av dub kua txob, 1/2 khob tshiab txiv qaub kua txiv, thiab 2 peeled, noob, thiab hlais cucumbers. Cia sib tov zaum thaum koj ua noj ooj soba noodles raws li cov lus qhia pob. Ntws cov noodles thiab pov nrog dib sib tov kom txog thaum maj mam muab sib xyaw. Ua 4 servings.

Txiv qaub Tuna thiab

Butter Taum

Butter taum yog qab raws li lawv suab-loj, nqaij, thiab txhaws-thiab lawv yog cov khoom zoo ntawm txhua yam tseem ceeb hlau, ntxhia txhua tus xav tau rau kev loj hlob ntawm tes, tiv thaiv kab mob, thiab txhim kho kev paub. Yog tias koj muaj lub sijhawm hnyav, hlau yog qhov tseem ceeb tshwj xeeb los tiv thaiv ntshav qab zib. Cov taum me me no ua haujlwm zoo nrog ci ntsa iab, muaj txiaj ntsig zoo xws li txiv qaub, ntsuab dos, thiab lub teeb tuna, uas muaj calories tsawg thiab tsawg dua mercury dua li cov tuna dawb.

Cov lus qhia: Hauv ib lub tais sib tov nruab nrab, ua ke 1 tuaj yeem ua kom muaj roj tsawg-sodium butter taum, 1 tau ntim cov dej uas tsis muaj sodium-tuna (drained), 1/2 khob tws dos ntsuab, kua txiv ib nrab txiv qaub, 1 teaspoon txiv roj roj, thiab ntau npaum li cas. liab kua txob flakes raws li xav tau. Diav tshaj 2 khob txhoov zaub xam lav Romaine lossis me nyuam mos arugula. Ua 2 rau 3 servings.

Ntsuam xyuas rau